Monday, May 31, 2004

About Caffeine

I drink quite a bit of coffee and have recently switched partly to decaf, so this May 2004 article from the UC Berkeley Wellness Letter was of particular interest to me: Is It True What They Say About Decaf?

Here's an article about caffeine from CSPI's Nutrition Action Health Letter (one of my favourite publications): Caffeine: The Inside Scoop.

Sweet & Sour Meatballs

Morning (breakfast, snack):

  • half decaf coffee*
  • toasted whole wheat bagel with margarine and Seville orange spread
  • oatmeal with brown sugar and cinnamon

Afternoon (lunch, snack):

  • LO homemade pizza
  • skim milk
  • Tim Horton's decaf coffee*
  • two slices of banana nut bread

Evening (supper, dessert/snack):

  • orange juice
  • Sweet & Sour Meatballs (p. 96, Company's Coming Casseroles) made with ground bison
  • brown rice
  • lettuce salad with chopped red pepper, unseasoned toasted slivered almonds, and Renee's Buttermilk Ranch dressing
  • skim milk
  • refrigerated Jell-O fat free caramel pudding cup

Sunday, May 30, 2004

Easy Homemade Pizza

Morning (breakfast, snack):

  • half decaf coffee*
  • three Lifestream Flax Plus toaster waffles with wild blueberry sauce (p. 168, Cooking for the Rushed - Life's on Fire)
  • orange juice

Afternoon (lunch, snack):

  • two bites of Chicken Cordon Bleu and a couple spoonfuls of organic whole grain cereal with milk at Costco
  • small portions of LO grilled chicken, potatoes, and peas
  • skim milk
  • one red licorice
  • two slices of banana nut bread

Evening (supper, dessert/snack):

  • easy homemade pizza: Dempster's Greek-style Pita, No-Cook Pizza Sauce (p. 27, All the Best Pizzas by Joie Warner), 15% part-skim mozzarella cheese, smoked chicken & turkey sausage, red pepper, Mrs. Dash Italian Seasoning)
  • skim milk
  • canned fruit cocktail (no added sugar)
  • three small squares Hershey's Special Dark chocolate bar
  • plain 2% yogurt with maple syrup and Golden Roasted Flax Seed by CanMar Grain Products Ltd.

Saturday, May 29, 2004

Sensible Snacks

This article, "11 Rejuvenating Superfoods," offers some sensible snack choices:

  • dried apricots and almonds
  • raisins and yogurt
  • fresh peach
  • sesame sticks and baby carrots
  • dried soybeans or soy crisps
  • low-fat peanut butter with whole grain bread/crackers or celery
  • low-fat string cheese

Citrus Marinade

Morning (breakfast, snack):

  • half decaf coffee*
  • toasted whole wheat bagel with margarine and Seville orange spread

Afternoon (lunch, snack):

  • grilled chicken breast with Citrus Marinade :-)
  • yellow-fleshed potatoes baked with Herb & Garlic Shake-n-Bake
  • lettuce salad with chopped red peppers, unseasoned toasted slivered almonds, and Renee's Buttermilk Ranch dressing
  • skim milk
  • two slices of banana nut bread
  • Tim Horton's decaf coffee*

Evening (supper, dessert/snack):

  • smoked bison sausage (30% pork) grilled on the BBQ
  • Cheemo's potato cheddar perogies (fried in butter) with light sour cream
  • peas
  • skim milk
  • mini fudgesicle
  • lots of Miss Vickies Black Pepper & Lime chips

Friday, May 28, 2004

Banana Nut Bread

Morning (breakfast, snack):

  • half decaf coffee*
  • toasted whole wheat bagel with margarine and Seville orange spread
  • a couple handfuls of Lightly Dressed Cheerios Snack Mix

Afternoon (lunch, snack):

  • Tim Horton's egg salad and lettuce sandwich on a whole wheat bun
  • skim milk
  • Tim Horton's decaf coffee*
  • one bite of a honey dip donut
  • two red licorice
  • one cereal square

Evening (supper, dessert/snack):

  • lettuce salad (green leafy lettuce, chopped red pepper, and Salad Sensations slivered almonds) with Renee's Buttermilk Ranch dressing
  • LO Cheesy Pasta Frittata with tomato-basil salsa and ham
  • mini fudgesicle
  • skim milk
  • three small squares of Hershey's Special Dark chocolate bar
  • three slices of Whole Wheat Banana Nut Bread :-) (delicious!)
  • small bowl of Miss Vickies Lime & Black Pepper chips
    This Value Recipes (Eat Healthy. Live Happy.) web site (where I found the banana nut bread recipe) looks like it may be worth further exploration.

Thursday, May 27, 2004

Cheesy Pasta Frittata

Morning (breakfast, snack):

  • half decaf coffee*
  • toasted whole wheat bagel with butter and Seville orange spread
  • oatmeal with brown sugar and cinnamon

Afternoon (lunch, snack):

  • LO One Pan Frittata
  • two LO pancakes with a Mott's Fruitsations Unsweetened Country Berry fruit sauce and a little maple syrup
  • skim milk
  • Tim Horton's decaf coffee*

Evening (supper, dessert/snack):

  • Cheesy Pasta Frittata and [fresh tomato-basil] Salsa (p. 44, Canadian Living's Best Pasta)
  • Maple Leaf Tender Tip ham
  • mini ice cream sandwich
  • skim milk
  • two cereal squares
  • two small squares of Hershey's Special Dark chocolate bar
  • a large Golden Delicious apple with Litehouse Fat Free Caramel Apple Dip

Wednesday, May 26, 2004

Multigrain Fusilli

Morning (breakfast, snack):

  • half decaf coffee*
  • toasted whole wheat bagel with margarine and Seville orange spread

Afternoon (lunch, snack):

  • LO stir-fry
  • skim milk
  • two cereal squares
  • Tim Horton's decaf coffee*
  • one LO pancake with Seville orange spread

Evening (supper, dessert/snack):

  • Healthy Harvest multigrain fusilli pasta, pasta sauce (from a jar) with ground bison, and light parmesan cheese
  • skim milk
  • 3/4 of a toasted whole wheat bagel with butter
  • bowl of Reden-Budders Movie Theatre Butter Light microwave popcorn

Tuesday, May 25, 2004

Stir-Fried Bison

Morning (breakfast, snack): snack at a work meeting

Afternoon (lunch, snack): lunch at Viet Thai

  • Coconut Curry Chicken (with potatoes and green pepper)
  • steamed rice
  • two Vegetarian Springrolls
  • green tea

Evening (supper, dessert/snack): dessert/coffee at Laura's Norwex party

  • Stir Fried Beef [Bison] and Greens (p. 20, Canadian Living's Best Quick Suppers) with frozen stir-fry veggie mix instead of spinach, and tossed with fresh Shanghai noodles
  • skim milk
  • one cereal square
  • angel food cake with whipped topping and strawberries
  • small low-fat brownie
  • decaf coffee with sugar and CoffeeMate

Monday, May 24, 2004

One Pan Frittata

Morning (breakfast, snack):

  • half decaf coffee*
  • three whole wheat buttermilk pancakes (made with Coyote Pancake Mix) with margarine, Saskatoon berry spread, and a little pancake syrup

Afternoon (lunch, snack):

  • LO bison burger with all the fixin's
  • chocolate 1% milk
  • two cereal squares
  • skim milk
  • one red licorice

Evening (supper, dessert/snack):

  • One Pan Frittata (made with red pepper and onion) with salsa
  • chocolate 1% milk
  • lots of Miss Vickies Lime & Black Pepper chips (they are so good!)
    KraftCanada.com is one of my favourite sites for finding good recipes.

Sunday, May 23, 2004

Bison Burgers

Morning (breakfast, snack):

  • half decaf coffee*
  • oatmeal with brown sugar, cinnamon, and a little whole milk

Afternoon (lunch, snack):

  • large Bombay Chicken pita from Extreme Pita, with lettuce, tomato, cucumber, and mushrooms
  • cranberry cocktail juice
  • Tim Horton's decaf coffee*

Evening (supper, dessert/snack):

  • barbequed bison burger (made with an envelope of Hidden Valley Original Ranch Dressing mix, bread crumbs, and an egg), topped with marble cheese, lettuce, tomato, mustard, ketchup, and mayo, on a whole wheat bun
  • grilled red pepper with olive oil and spiced sea salt
  • corn on the cob (cooked in the husk on the BBQ)
  • skim milk
  • two of My Favourite Cereal Squares
  • five Miss Vickies Lime & Black Pepper chips (so good!)

Cereal Squares

My Favourite Cereal Squares
(based on Northern Edge “Crispy” Squares)

  • 2 c. Rice Krispies cereal (or any crispy rice cereal)
  • 1 c. Golden Roasted Flax Seed by CanMar Grain Products Ltd. (or Northern Edge Milled Flaxseed)
  • 1 c. Kretschmer Wheat Germ (or Northern Edge Fresh Wheatgerm)
  • 1 c. unsweetened coconut
  • 1 c. golden raisins, or any dried fruit, chopped (optional)
  • 1/4 c. butter
  • about 250 g marshmallows (use more when adding raisins)
  • 1 tsp. vanilla

  • Measure out dry ingredients and stir together.
  • Melt butter and marshmallows together in a large bowl (in microwave, cook for two minutes, stir, then cook for one minute).
  • Add vanilla and stir.
  • Quickly stir in dry ingredients.
  • Press into buttered pan.
  • Cut into squares.

Saturday, May 22, 2004

Birthday Cake

Morning (breakfast, snack):

  • half decaf coffee*
  • Quaker Squares cereal with skim milk

Afternoon (lunch, snack):

  • LO KD Fajita Dinner
  • red pepper with dip
  • skim milk
  • Tim Horton's decaf coffee*

Evening (supper, dessert/snack): supper at Zach & Aly's birthday party; snacks at the drive-in

  • ham with honey mustard sauce, white bun, macaroni salad, potato salad, vegetables and dip, wheat thins crackers with Mexican layered dip, cheese slices
  • cranberry juice and 7-Up
  • white birthday cake with ice cream and strawberries
  • theatre popcorn (no topping)
  • five red licorice

Friday, May 21, 2004

Vegetable-Ravioli Soup

Morning (breakfast, snack):

  • half decaf coffee*
  • 1/2 of a toasted whole wheat bagel with margarine and Seville orange All Fruit spread
  • about 1/2 cup plain 2% yogurt with 1-2 tsp. maple syrup

Afternoon (lunch, snack):

  • LO KD Fajita Dinner with red pepper
  • skim milk
  • three red licorice

Evening (supper, dessert/snack):

  • Italian Vegetable-Ravioli Soup (p. 241, The Big Book of Soups & Stews) without zucchini and with beef garlic ravioli rather than cheese ravioli (cheese would be better)
  • Basic Crostini (p. 59, The Big Book of Soups & Stews)
  • skim milk
  • a whole pink grapefruit
  • oatmeal with brown sugar, cinnamon, and a little whole milk

Fourteen Super Foods

This is from SuperFoods Rx: Fourteen Foods That Will Change Your Life, a book by Steven G. Pratt. I think if you ate all of the suggested quantities, there wouldn't be room for much else, but I guess you'd be pretty darn healthy with that diet!

  1. Beans
    They lower cholesterol, fight heart disease, stabilize blood sugar, reduce obesity, lessen cancer risk, and relieve hypertension. (Eat four 1/2-cup servings a week. Don't like beans? Substitute green beans, sugar snap peas, green peas, or chick peas instead.)
  2. Blueberries
    They lower the risk of heart disease and cancer and help maintain youthful, healthy skin. (Eat 1 to 2 cups a day. When they aren't in season, eat cranberries, raspberries, strawberries, cherries, currants, and purple grapes.)
  3. Broccoli
    It boosts your immune system, reduces the incidence of cataracts, builds bones, and fights birth defects and heart disease. (Eat 1/2 to 1 cup a day. Can't stand broccoli? Eat brussels sprouts, red and green cabbage, cauliflower, bok choy, and kale.)
  4. Oats
    Oats lower cholesterol, reduce the risk of heart disease and diabetes, and are high in fiber and protein. (Eat five to seven servings a week. Don't want it that often? Try wheat germ, brown rice, barley, wheat, buckwheat, rye, millet, and quinoa.)
  5. Oranges
    They support heart health while preventing cancer, stroke, diabetes, and other chronic ailments. (Eat one a day. Want more variety? Try lemons, grapefruit, kumquats, tangerines, or limes.)
  6. Pumpkin
    It's not just for pie. Pumpkin lowers the risk of various cancers, while it promotes youthful, healthy skin. (Eat 1/2 cup a day. Want an alternative? Try carrots, carrots, butternut squash, sweet potatoes, and orange bell peppers.)
  7. Soy
    It prevents heart disease, cancer, and osteoporosis, as well as relieves menopausal and menstrual symptoms. (Eat at least 15 grams daily. Don't like soy? Try tofu, soymilk, soy nuts, edamame, or miso.)
  8. Spinach
    Popeye was on to something! Spinach lowers the risk of cardiovascular diseases, a variety of cancers, age-related macular degeneration, and cataracts. (Eat 1 cup of steamed spinach or 2 cups of raw spinach a day. Don't like it? Then eat kale, collards, Swiss chard, bok choy, romaine lettuce, mustard, or turnip greens.)
  9. Tea (Black or green)
    Besides soothing the soul, tea boosts the immune system, helps prevent cancer and osteoporosis, lowers stroke risk, and promotes cardiovascular health. (Drink at least one cup a day.)
  10. Tomatoes
    They lower cancer risk, increase your skin's sun-protection factor, and play a role in preventing cataracts and age-related macular degeneration. (Eat one tomato a day. Don't like them? Try watermelon, persimmons, or pink grapefruit instead.)
  11. Turkey (skinless breast)
    It's not just for Thanksgiving. Turkey is not only the perfect healthy low-fat protein, but also builds a strong immune system. (Eat three or four 3-ounce servings a week. Want something else? Skinless chicken breast is a great alternative.)
  12. Walnuts
    How nutty is this? Walnuts reduce the risk of heart disease, diabetes, and cancer. (Eat 1 ounce five times a week. Other options include almonds, pistachios, sesame seeds, peanuts, pumpkin and sunflower seeds, macadamia nuts, pecans, hazelnuts, and cashews.)
  13. Wild salmon
    It lowers risk of heart disease and cancer. (Eat it two to four times a week. Don't like salmon? Go for Alaskan halibut, canned albacore tuna, sardines, herring, trout, sea bass, or clams.)
  14. Yogurt
    In addition to being a great source of protein and calcium, yogurt promotes strong bones and a healthy heart. (Eat 2 cups a day. Want something else? Try kefir.)

Thursday, May 20, 2004

KD Fajita Dinner

Morning (breakfast, snack):

  • half decaf coffee*
  • banana oatmeal chocolate chip muffin

Afternoon (lunch, snack):

  • LO pizza (1.5 slices)
  • LO broccoli with dip
  • skim milk
  • Tim Horton's decaf coffee*

Evening (supper, dessert/snack):

  • KD Fajita Dinner made with ground bison and topped with diced red pepper (didn't have any other toppings) :-)
  • skim milk
  • banana oatmeal chocolate chip muffin
  • maybe one scoop of vanilla Breyers Smart Scoop 98% Fat Free frozen dessert
    I really like Breyers 50% less fat vanilla ice cream, but this 'frozen dessert' will only be used for smoothies from now on, which is exactly what happened with the Breyers Smart Scoop low-carb stuff I bought a few weeks ago. (There are people who really like it though; see this low-carb blog for other opinions.)

Wednesday, May 19, 2004

Delissio Deluxe Pizza

Morning (breakfast, snack):

  • half decaf coffee*
  • toasted whole wheat bagel with peanut butter

Afternoon (lunch, snack):

  • LO lasagna (from freezer)
  • LO Potato Logs (p. 158, Better Baby Food) (from freezer)
  • skim milk
  • banana oatmeal chocolate chip muffin
  • oatmeal with brown sugar and cinnamon

Evening (supper, dessert/snack):

  • three slices Delissio Deluxe pizza
  • broccoli with dill vegetable dip
  • skim milk

Tuesday, May 18, 2004

Homemade Lasagna

Morning (breakfast, snack):

  • half decaf coffee*
  • Quaker Squares cereal with skim milk
  • two banana oatmeal chocolate chip muffins

Afternoon (lunch, snack):

  • LO bison short ribs, potatoes, and grilled red pepper
  • skim milk
  • Tim Horton's decaf coffee*
  • Golden Delicious apple
  • a piece of white cake (given to me at work by a project manager, for no apparent reason )

Evening (supper, dessert/snack):

  • LO lasagna (from freezer)
  • skim milk
  • milk chocolate ball
  • small can of V8

Monday, May 17, 2004

BBQ Ribs & Grilled Peppers

Morning (breakfast, snack):

  • half decaf coffee*
  • toasted whole wheat bagel with peanut butter
  • skim milk
  • oatmeal with brown sugar and cinnamon

Afternoon (lunch, snack):

  • sandwich made with 12-grain bread, honey ham, marble cheese, lettuce, margarine, light dressing, and mustard
  • skim milk
  • decaf coffee
  • navel orange

Evening (supper, dessert/snack):

  • LO bison short ribs with seasoned salt, pepper, and barbeque sauce (cooked in foil on BBQ), yellow-fleshed potatoes with olive oil, spiced sea salt, and pepper (cooked in foil on BBQ), and red peppers with olive oil, Mrs. Dash Garlic & Herb, and Mrs. Dash Tomato Basil Garlic seasoning (grilled on the 2nd level of the BBQ)
  • skim milk
  • pink lemonade
  • milk chocolate ball
  • orange Jell-O
  • Banana Oatmeal Muffin (p. 72, Company's Coming Greatest Hits: Biscuits, Muffins & Loaves) made with 66% whole wheat flour and 1/2 cup chocolate chips added to recipe