Week 6 Food Log 5/10 :(

Week 6 Food Log  5/10 :(

Week 6 Summary 5/10

Low rating this past week due to my consumption of foods I rarely eat (fish and fish/seafood in sushi). Also, on two occasions, I had a Dairy Queen blizzard! I went a bit crazy on four days this week.

I had 3 alcohol-free days..so that could have been worse.

I did not exercise once…not good.

Total weight loss:

May 21 to May 28 -6.2 lbs

May 21 to June 4 -6.4 lbs

May 21 to June 11 –2.8 lbs

Yikes! That means I gained 3.6 lbs over the last week. But you know what? It’s not the end of the world, and I’m not going to value myself based on a number on the scale.

I didn’t beat myself up after veering off course, like I normally do. And you know what? It feels awesome!

Ok…well, there might have been some light punches, but honestly, I enjoyed the indulgences and decided to move on. I feel proud of myself.

So, here’s what I ate. It’s obvious to see where I indulged too much.

June 5

-10.5 eating hours (11:30 a.m. to 10:00 p.m.)

-homemade matcha tea soy latte with turmeric and dates

-baked Japanese yams with Frank’s hot sauce

-homemade smoothie with kale, spinach, banana, frozen berries, green powder and water

-pumpkin seeds (whole, with shell)

-baked potato with green onions and horseradish (a little dairy)

-baked Japanese yam with Frank’s hot sauce

popcorn cooked in oil

-dark chocolate

-no alcohol

June 6

-11.75 hours of eating (10:15 a.m. to 9:30 p.m.)

-Starbucks matcha tea soy latte with 1 portion of cane sugar

-mini cucumber and snap peas

-baked Japanese yam with Frank’s hot sauce

-salad with mixed greens, tomato, banana peppers, beets, hummus (oil), dressing (mustard and balsamic vinegar)

1 Old Fashioned

-1 glass of red wine

-bread and butter

-mushrooms stuffed with escargot, in butter

-sauteed shrimp, in butter

haddock fish, blackened with maple sauce, mashed potatoes, sautéed green beans and red peppers (from restaurant-oil, butter)


-tiny piece of chocolate truffle cake

-green apple vodka

June 7

-8 hours of eating (10:30 a.m. to 6:30 p.m.)

-sautéed spinach, kale and onion with Mrs. Dash

-Starbucks soy latte with 1 part vanilla syrup

-mini cucumber and grape tomatoes

-sweet potato and Japanese yam with Frank’s hot sauce

-black bean burger on white bun with lettuce, tomato, onion, banana peppers, relish, mustard and bbq sauce.

-white rice with veggies


-mandarin orange

-baked sweet potato and Japanese yams with Frank’s hot sauce

-edamame with salt

-no alcohol

June 8

-10 hours of eating (10:00 a.m. to 8:00 p.m.)


-homemade matcha tea soy latte

-mini cucumber and grape tomatoes

-Japanese yams with Frank’s hot sauce

-pumpkin seeds in the shell

-faux cheese and crackers

1-half scotch and half GM drink

-1 green apple vodka

-2 glasses of red wine

-baked potato with chives



pasta salad with sun dried tomatoes (oil)

-peanut butter M&M’s, OMG’s and chocolate covered almonds

June 9

-11 hours of eating (10:30 a.m. to 9:30 p.m.)

English muffins with homemade avocado spread (avocado, salt)


-Japanese yams and Frank’s hot sauce


-mandarin orange

veggie broth with veggies and black bean chile paste, garlic, cilantro, chives, (at a restaurant-with oil)

deep fried shrimp and French fries at restaurant

-cocktail sauce


Dairy Queen blizzard

-popcorn cooked in oil

-no alcohol


June 10

-10 eating hours (11:30 to 9:30 p.m.)

-homemade latte with vanilla and maple syrup

-baked Japanese yams with Frank’s hot sauce

-potato chips

-homemade salad with black beans, cucumber, tomato, artichoke hearts, lemon juice and a bit of store-bought raspberry vinaigrette

-baked potato with chives

1 gin and tonic cooler

-1 greyhound cooler

June 11

-10 eating hours (10:00 a.m. to 8:00 p.m.)

-baked Japanese yam with Frank’s hot sauce

-mandarin orange

-salad with spinach, tomatoes, banana peppers, broccoli and balsamic dressing (oil)

-black bean burger on 1 piece of rye bread with mustard, spinach and tomato

sushi (veggie, tuna, crab)

3 glasses of red wine

-Dairy Queen blizzard

Now, that the week is over, I wonder if I might be a bit off track for more than a few days. I’m craving foods I normally don’t crave (ice cream, for example). It’s because I’ve been eating that stuff, so now my body wants more.

I have a busy time at work this week and next, finishing up teaching for the year, so we’ll see how long I allow myself to stay off track.

Wishing you health and success on your journey,


Week 5 Food Log 8/10 :)

Week 5 Food Log 8/10  :)

My fifth week tracking all my food. It’s tough to remember to log each bite, but I’m getting better at it.

One of the things that makes it a commitment I can do is because of what I gain from it: the facts about what I put in my mouth.

The facts stare me in the face when I veer off course, and they provide applause when I stick to my plan.

Week 5 Summary 8/10

I’m really happy with this week. 🙂  I ate well most of the time, had 4 days without alcohol and moved my body 2 days. I would have liked to exercise more, but that’s ok.

At the end of last week, I was down 6.2 lbs. So, what happened this week? Well, I went up and down a bit and ended up down .02 lbs more.

It may not seem like much, but that means, I am down 6.4 lbs down in two weeks, which is awesome! Most times when I’ve lost weight, it comes back soon. If I keep doing what I’m doing, I should see steady weight loss over time. That’s the best way to do it, so the loss can be maintained over time.

Next week’s strategy is to keep at it.

May 29

-10 eating hours (10:30 a.m. – 8:30 p.m.)

-homemade matcha tea soy milk latte with turmeric and vanilla

-mini cucumber and cherry tomatoes

-mandarin orange

-baked potato and Japanese yam with Frank’s hot sauce

-salad with mixed greens, cucumber, tomato, Lima beans, banana peppers, hummus (oil), and dressing (mustard and balsamic vinegar)

-roasted potatoes with Frank’s hot sauce and HP sauce

-red grapes, strawberry


-sautéed small potatoes, red and yellow peppers, onion, mushroom, and asparagus with a homemade sweet potato sauce (sweet potato, soy milk, garlic, onion, chilli powder, celery salt)

-no alcohol

May 30

-12 eating hours (9:45 a.m. to 9:45 p.m.)

2.6 km walk

-Starbucks matcha tea soy latte no sugar

-mini cucumber, snap peas and cherry tomatoes

-salad with mixed greens, kale, tomato, cucumber, chick peas, carrots, banana peppers, pickled beets, hummus (with oil), dressing (mustard and balsamic vinegar)

white rice with vegetables and Frank’s hot sauce

cream of corn soup (dairy)

-2 mandarin oranges

-Starbucks rooibos tea soy latte with full sugar

-baked Japanese yam with Frank.s hot sauce


-baked Japanese yam and sweet potato with Frank’s hot sauce

-no alcohol

May 31

-12.5 eating hours (9:30 a.m. to 10:00 p.m.)

-Starbucks matcha tea soy latte no sugar

-mini cucumber, cherry tomatoes

-salad with mixed greens, cucumber, tomatoes, broccoli, banana peppers, hummus (oil), dressing (mustard and balsamic vinegar)


white rice with sautéed red pepper and onions, refried beans (oil), and salsa


-grilled Brussel sprouts with red pepper (oil) (restaurant)

-2.5 glasses of red wine

-rice noodles with carrots, cilantro, chili peppers, garlic and oil (restaurant)

1 scotch/Drambuie

-1 tequila

-pumpkin seeds

June 1

13 eating hours (9:00 a.m. to 10:00 p.m.)

5.4 km walk

-sweet potato with Frank’s hot sauce

-Starbuck’s soy milk latte with 1 shot of vanilla syrup

-mini cucumber and cherry tomatoes

-potato chips


-salad with mixed greens, tomatoes, banana peppers, hummus (oil), dressing (mustard, balsamic vinegar)

cream of mushroom soup (dairy)

-chickpea patty on salad with French fries, from restaurant

-homemade hummus on home baked corn chips (corn and water)

popcorn cooked in oil

-club soda

-no alcohol

June 2

-13  eating hours (to 10:00 a.m. -11:00 p.m.)

-Starbucks soy milk latte with 1 pump vanilla syrup

-tofu scramble with hash browns red pepper, salsa, and sourdough toast with jam (restaurant)


-Amy’s canned pea soup

-2 glasses of white wine

-2 glasses of red wine

-bruschetta (hors d’oeuvres)

-melon and balsamic vinegar (hors d’oeuvres)

-baguette with oka cheese (hors d’oeuvres)

mashed potato (with butter/oil) with green onions and a tarragon cream sauce (from restaurant)


cheese and crackers

quesadillas with tomato, jalapeño ,cheese, lettuce, salsa and sour cream

June 3

-6 eating hours (1:00 p.m. to 7:00 p.m.)

-Starbucks rooibos tea soy latte with 1 portion of sugar and 1 pump of vanilla syrup

-leftover combo with brown rice, tri-coloured quinoa, potato, sweet potato, corn, onion, Frank’s hot sauce and sweet potato sauce (sweet potato sauce from May 29)


-1 glass Henkel piccolo

-2 glasses of red wine

homemade corn chips and homemade salsa (cucumber, tomato, red and orange pepper, red onion, mango, jalapeno, cilantro with lime juice and see salt)

Beyond Meat burger (no bun) with mustard and relish

coleslaw (dairy/oil) and bean salad (oil)

June 4

10.5 eating hours (9:20 a.m.-7:50 p.m.)

-baked potatoes

-mini cucumber, snap peas, cherry tomatoes

-salad with spinach, grape tomatoes, banana peppers, hummus (oil), dressing (mustard and balsamic dressing)

-white rice and carrots/broccoli

cream of potato soup (dairy)


-homemade corn chips (corn/water) with homemade hummus (no oil)

-baked sweet potato with Frank’s hot sauce

popcorn cooked in oil

-no alcohol

Well, that’s it for week 5. I’m happy with my progress and hope to have more successes to report next week.

Wishing you health and success on your journey,


Week 4 Food Log 8.5/10…Yippee!

Week 4 Food Log 8.5/10…Yippee!

This is week # 4 of keeping track of everything I eat. The previous three weeks really showed me where I needed to tweak things to eat healthier and move closer toward my goal of losing weight.

I set a goal this week to avoid all animal products, processed food, oil, sugar, salt, faux meats and alcohol. I also aimed to eat after 6:00 p.m. and move my body on at least three different days.

How did I do?

Not too shabby…

1. I stuck to plant-based foods except for a couple of bites of a chocolate mouse cake.

2. I avoided processed foods except for French fries once.

3. I ate faux meat once.

4. I avoided oil except for a small amount in some hummus on my daily salad at work and except for the oil in a veggie burger and salad at a restaurant and French fries I ate once.

5. I did not add salt to any of my food except for the French fries.

6. I didn’t have any sugar, except for the sugar in a couple of bites of a chocolate mouse cake.

7. I drank alcohol on 2 days (it was 5 days last week).

8. I moved my body on 5 different days (only 2 days last week).

9. I didn’t do all of my eating before 6:00 p.m. as I’d hoped, but on most days I did eat my food within a 12 hour window or less, which is good. I would prefer the window to be 10 hours, so I may work on that.

….drumroll please……I lost 6.2 lbs. That tells me I AM on the RIGHT track. Of course, this only works if I continue what I’m doing, which is what I plan to do for the next week.

I give myself an 8.5/10 because I did veer off and have alcohol twice, processed food once and restaurant food with oil once. I surpassed my exercise goals by doing 2 more days than I planned.

Week 4 Summary 8.5/10

May 22

-10 eating hours (10:00 a.m. to 8:00 p.m)

-green veggie powder and turmeric mixed with water

-snap peas, mini cucumber, cherry tomatoes

-baked potato

-salad with spinach, tomato, cucumber, banana peppers, hummus (has oil), and dressing (mustard and balsamic vinegar)



-Brussel sprouts, beets, baked potato, baked sweet potato, green onions, Dijon mustard

-“ice cream” made with frozen bananas and frozen cherries


-no alcohol

May 23

-10 eating hours (9:30 a.m. to 7:30 p.m)

-green veggie powder and turmeric mixed with water

-snap peas, mini cucumber, cherry tomatoes

-baked potato

-baked Japanese yam

-salad with mixed greens, tomatoes, cucumber, broccoli, banana peppers, hummus (with oil), dressing (mustard and balsamic vinegar)

-2 mandarin oranges

-corn chips (corn and water)

-black bean salsa (black beans, zucchini, cauliflower, yellow pepper, tomatoes, store-bought salsa, Mrs. Dash original seasoning, cilantro and salt)

-salad with kale, spinach and arugula topped with the above black bean salsa.

-quinoa bread (quinoa and water)

-no alcohol

May 24

-10.5 eating hours (10:00 a.m. to 8:30 p.m)

-2.15 km walk

-Starbucks matcha soy milk latte without sugar

-mini cucumber, snap peas and tomatoes

-salad with mixed greens, tomato, cucumber, hummus (oil) and dressing (mustard and balsamic vinegar)

-wedge potatoes (steamed)

-baked potato

-baked Japanese yam

-cherry tomatoes

-roasted beets, Brussel sprouts, carrots and baked Japanese yam with a roasted sweet pepper, artichoke heart, garlic, and onion powder sauce

This is the roasted sweet pepper sauce I made.

-no alcohol

May 25

-14.5 Eating hours (8:30 a.m. to 11:00 p.m)

-1 km walk

-homemade matcha tea soy milk latte with turmeric and dates

-mini cucumber, snap peas and cherry tomatoes

-baked potato

-salad with mixed greens, tomato, banana pepper, hummus (oil), dressing (mustard/balsamic vinegar)

-quinoa bread with homemade hummus (no oil)

veggie burger on brioche bun, kale salad (with oil) and French fries from restaurant

-couple of bites of a chocolate mousse cake

3 glasses of red wine

2 Old Fashioned drinks

2 green apple vodkas

(I drank these drinks over 8 hours, but it was still too much alcohol.)

May 26

-7.5 eating hours (2:30 p.m. to 10:00 p.m)…a lighter day to follow the heavy one yesterday

-2.7 km walk

-3 hours of moving/organizing boxes etc. going up and down stairs

-baked Japanese yam and potato with green onions and Franks hot sauce


-roasted Brussel sprouts, carrots

-home baked corn chips (corn and water) with homemade hummus (no oil)

-homemade “ice cream” (frozen bananas, frozen cherries, dates, soy milk

-no alcohol

May 27

-9 eating hours (10:00 a.m. to 7:00 p.m)

-2 hours of moving/organizing boxes etc. going up and down stairs

-homemade matcha tea soy milk latte with dates, turmeric and vanilla

-baked Japanese yam

-mandarin orange

-salad with spinach, kale, arugula, cilantro, Italian parsley, roasted carrot, tomato, red onion, white navy beans, with dressing (pineapple, balsamic vinegar, dates, garlic, maple syrup)

-2 baked potatoes with horseradish (a little dairy)

-no alcohol

May 28

-11 eating hours (9:30 a.m. to 8:30 p.m)

-2.6 km walk

-homemade matcha tea soy milk latte with dates and turmeric

-mini cucumber, snap peas, cherry tomatoes

-baked Japanese yam

-sald with spinach, corn, black beans, tomatoes, hummus (with oil), banana peppers and dressing (mustard and balsamic vinegar)

Beyond Meat burger on one piece of rye bread with spinach, tomato, mustard and guacamole

-1 glass of red wine

-French fries

I had the regular fries; my husband had the sweet potato fries.

-homemade smoothie with kale, banana, frozen berries and dates

I’m super proud of my commitment this week. I look forward to crushing it next week too!

Wishing you health and success on your journey,


Week 3 Food Log 6/10

This is my third week keeping a food log. One of the things I’ve noticed is that I’ve been eating the same way for three weeks…and guess what? Nothing is really changing.

With hockey playoffs and my birthday recently, there’s always an excuse to indulge. Unfortunately, a life of little indulgences leads to poor health and excess weight.

Week 3 Summary: 6/10

If you look at the quality of food I’ve been eating, for the most part it’s terrific. Whole foods like potatoes, vegetables and salads are abundant in my diet. I’m proud of that habit. Woo hoo!

So what’s the problem? When I have a closer look, I see some issues.

Oil: this stuff is everywhere. It’s in any salad dressing you buy or come across at a restaurant. If we want to control our oil intake, we need to make our own dressings. A little oil here, and a little oil there…adds up. Oil has a LOT of calories that we don’t need (basically oil = 100% fat). For someone who’s overweight, like me, I don’t need oil calories. In order to have more success, I need to take oil right out of my diet. I’ll have to keep my eagle eye out for oil.

Alcohol: although I don’t drink alcohol in excess, or what I would call excess, I’m drinking alcohol about 5 days a week. How can my body function optimally if it has to spend all that time processing alcohol? Alcohol is a toxin to the body…plain and simple. We can convince ourselves that it has some benefits (think red wine) and that a few drinks is not a big deal, but in the end, alcohol is empty calories, and nature did not intend for our bodies to have to work so hard to filter and eliminate alcohol. I’m not sure what the best approach is. None? A couple of drinks a week? I’ll have to think on that, but for sure I’d like to have less alcohol next week.

Faux meat products: One of my meals included a black bean patty, made by Morning Star. This is a pretty good option now and again. These patties are 33% fat (keep reading for more on the fat calculation of foods). Not too bad, considering it’s a processed food.

The ingredient list is NOT the worst I’ve seen for a faux meat because the first three ingredients are whole foods (black beans and rice):

water, cooked black beans (black beans, water), cooked brown rice (water, brown rice), onion, whole kernel corn, corn oil, soy protein concentrate, egg whites, diced tomatoes, wheat gluten, bulgur wheat, green chiles, onion powder, calcium caseinate (from milk), cornstarch, contains two percent or less of tomato juice, salt, yeast extract, spices, dextrose, tomato powder, hydrolyzed vegetable protein (corn gluten, wheat gluten, soy protein), garlic powder, jalapeno pepper, citric acid, natural and artificial flavors, paprika, modified corn starch, soy sauce (soybeans, wheat, salt), xanthan gum, disodium inosinate, disodium guanylate, vitamin B1 (thiamin hydrochloride), caramel color, lactic acid

As you can see from that list, there are a lot of things I DON’T want to eat: egg whites, preservatives and a bunch of things I can’t pronounce! Once in a while, however, I think I can live with eating the Morning Star burgers. Maybe one day I’ll frown upon them totally, but for now, they seem ok once in a while.

The REAL faux meat culprit in my diet this week was the Beyond Meat burger patty. I absolutely love these burgers! …and that’s the problem.

Their burgers actually taste like ground beef, so it’s the closest to tasting like a real meat burger, which I grew up with. The real reason I love them is that mouth feel. And guess where that comes from? Beyond Meat burgers are almost 70% fat! No wonder I love them.

There are 290 calories in one 4 oz patty. One patty has 22 g of fat, each of which has 9 calories. 22 x 9 = 198 total calories from fat. When we divide the fat calories by the total calories, we get 198/290 = 68%. All this math is SUPER important. It is NOT the nutrition label that gives you the information you need about fat content (because companies show you the “daily value” or make the fat calculation based on the weight of the food, not the calories).

It’s the percentage of calories from fat that is the most important. YOU HAVE to DO YOUR OWN MATH to know what you are eating and to take care of your own health.

The Beyond Meat package tells us that with each serving, we’re getting 35% of our daily value of fat. We don’t really need a daily value. What we do need is to keep our overall percentage of fat intake to about 10%. Even if you think you should have 20-30% of your calories from fat, the Beyond Meat burger is way too high in fat content to be considered healthy…68%…WOW!

Ok, what if you don’t want to do the math (easy with Smartphones everywhere these days)? That’s fine; you can look at the other part of the package that gives you a peek at what you are actually ingesting: the actual ingredients in the food. Always look very closely, especially at the first 3 ingredients in the list. The ingredients are listed in order of proportion, so the product’s first ingredients exist in higher amounts.

Here is the ingredient list for Beyond Meat burgers:

pea protein isolate, expeller pressed canola oil, refined coconut oil, water, yeast extract, maltodextrin, natural flavors, gum arabic, sunflower oil, salt, succinic acid, acetic acid, non-gmo modified food starch, cellulose from bamboo, methylcellulose, potato starch, beet juice extract (for color), ascorbic acid (to maintain color), annatto extract (for color), citrus fruit extract (to maintain quality), vegetable glycerin.

I’m not going to go through the issues with all these ingredients, but look at the first three. Two of them are OIL.

That is a HUGE indicator of how high fat these tasty burgers are. Like I said, I love them. In fact, it’s difficult for me to eat just one, which is another hint they aren’t a food I should be eating when I want to lose weight and get healthier.

My diet these last weeks shows me that I should get rid of all faux meats. Again, it doesn’t mean I have to leave them out forever, but they certainly shouldn’t be part of any plan to get healthy and lose weight.

Animal products: I consume no meat (red meat, pork, chicken), and very, very little dairy. When I veer off course, I am sometimes tempted by fish. When I look over this week, I see my indulgences: some sauces (from restaurants), dairy ice cream and cheesecake (from a restaurant) and pizza (with dairy cheese). I don’t eat dairy at home, but occasionally, I let it creep into my meals when I am out. This past week, I allowed way too many animal products into my diet.

I’m giving myself a 6/10 for this week. Although my food and alcohol intake was similar to last week, I ate more fatty/unhealthy animal products this week. I did squeeze in exercise on two days, or my number would be even lower.

Since my commitment to “transform” myself in January, I have made only slight progress. It’s still progress, so I do recognize my efforts.

However, it’s time to hit the RESET button and buckle down. I know what the healthy choices are, so this week, I’m going to dive in to the good stuff and treat the unhealthy stuff like poisons.

I actually started my RESET today, so you’ll see that today’s log (May 21) is super clean.

My goal for the next week is:

-no alcohol

-no added oil

-no faux meats

-no animal products

-at least three days with exercise

Wish me luck for next week; here is my food log for the last seven days.

May 15

-Starbucks matcha tea latte with one portion of sugar

-snap peas

-grape tomatoes

-baked potato

-salad with mixed greens, tomato, banana peppers, hummus and an oil dressing

-black bean burger patty

-mandarin orange

-pumpkin seeds

-salad: spinach, kale, arugula, Italian parsley, tomato, red cabbage, green onion, walnuts and dressing (strawberries, leftover homemade salsa, store-bought guacamole, balsamic vinegar and garlic)


-sweet potato

2 glasses of red wine

May 16

-homemade matcha tea latte with soy milk and three dates

-2 mandarin oranges

-salad of mixed greens, cucumber, tomato, banana peppers, hummus (oil), dressing


-rice, black beans and veggies

-Starbucks decaf soy milk latte

-rice, cannellini beans, red pepper, kale, sweet potato and green onion with homemade sauce (cannellini beans, sun dried tomato, soy milk, garlic and onion powder, lime juice and dates).

-home baked corn chips

-homemade guacamole

-no alcohol

May 17

-Starbucks matcha tea latte with soy milk and 2 portions of syrup

-3 mini sweet potatoes


-Beyond Meat patty on one piece of rye bread with tomato, hummus (with oil), banana peppers, onions, mustard

-raw broccoli

-corn, red onion and black bean salad

glass of red wine

-Old Fashioned

-miso soup


-sushi: shiitake mushroom, sweet potato, avocado (had mayo)


-Old Fashioned

-glass of red wine

-1 Lindt chocolate

May 18

-Starbucks caramel macchiato made with soy milk, syrup

-whole wheat wrap: hummus, romaine and veggies

-Asian Hot Pot restaurant: veggie broth with noodles, broccoli, bean sprouts, baby bok choy and mushrooms with black bean chili paste, soy sauce, garlic and cilantro (broth and sauces had some oil)

-glass of red wine

-green apple vodka

-restaurant buffet meal: greens (mixed and arugula) with red onion, mushrooms, seaweed salad, corn, grape tomatoes, cucumber and a balsamic dressing (with oil); mushroom ravioli with a bit of a cream sauce; roasted potatoes (had oil on them); soft-serve ice cream (dairy) with chocolate sauce


-one rusty nail​ (1/2 scotch,1/2 drambuie)

-French fries with chipotle sauce (had mayo)

-Lindt chocolate square (caramel salt flavor)

May 19 

café mocha (from a machine)

-baked potato


-salad with: mixed greens, arugula, purple cabbage, corn, red onion, grape tomatoes, cucumber, carrot, cabbage, sunflower seeds, raspberry vinaigrette (with oil)

-perogies (cheese and potato)

with sour cream


-ice cream (dairy)


-Nuts for Cheese (this cheese was delicious!…expensive, but awesome!)


-Mary’s crackers

-homemade corn chips


-peanut butter cookies (3)

-1 glass red wine

-1 piccolo (sparkling wine)

-2 Lindt chocolates

May 20

-2 hours of raking and bagging leaves


-coffee with cream

-salad with mixed greens, arugula, cucumber, red onions, grape tomatoes and raspberry vinaigrette (oil)

-waffle with maple syrup

-rye toast with peanut butter and jam

-roasted potatoes with Dijon mustard

-2 glasses of red wine

-tortilla chips (with oil)

-nacho cheese sauce

-2 glasses of red wine

-pizza (dairy cheese) with mushrooms and green pepper

-Lindt chocolate squares

May 21

5.3 km walk

-Starbucks matcha tea soy milk latte, no sugar

-baked potato

-grape tomatoes

-red grapes

-salad: kale, spinach, arugula with tomatoes, purple cabbage, roasted peppers, red onion, crumbled cauliflower and raspberries; homemade dressing: lemon juice, mandarin juice, garlic and ginger, blended; drizzle of balsamic reduction


-Brussel sprouts, roasted peppers, roasted carrots

…Today was my first RESET day..what a great salad.

​Wishing you health and success on your journey,


Week 2 Food Log 6.5/10

This is my second week keeping a food log. I don’t think it changes what I eat, but it does keep a record for me to see. I like that.

Sometimes we think we’re eating well, and then when we look at what we actually ate…yikes!

Other times we think we’re way off course, and then we learn that we’re doing ok. I don’t have a specific reference, but I’ve heard many times that research shows people who keep a food log are more likely to meet their weight-loss goals.

Items in italics are what I would call “non-compliant”, meaning they do not fit into my definition of healthy eating. Now and again, I don’t think they’re a big deal, but it’s important for me to be aware of how often I consume them. I always include alcohol in the non-compliant foods.


Week 2 Summary 6.5/10

I’m giving myself a 6.5/10 for this week. I don’t have a system for coming up with this number; it’s just my gut feeling after looking over the week.

My goal for this week was to drink less alcohol, but it looks like I had more. I indulged a bit on Mother’s Day. I exercised less this week, so I guess it’s for these two reasons that I rated myself lower than last week.

Something really important I’m learning is to not be hard on myself when I don’t achieve my goals. Even more important is to not give up. I will continue to focus on eating 90%+ plant-based and unprocessed food.

May 8

2.4 km walk

-half baked potato, asparagus, Brussels sprouts and mushrooms (leftover from restaurant)

-baked potato

-baked potato again for a morning snack

-salad of mixed greens, lima beans, broccoli, hummus (with oil), banana peppers and balsamic dressing (with oil)

-curried potato and vegetables with white rice

-grape tomatoes

-homemade quinoa bread with homemade hummus (no oil) and regular hummus (with oil)

-chopped salad: kale, arugula, romaine, tomato, red onion, homemade dressing (1 avocado, lime juice, water, 2 dates, handful of cilantro)


-corn on the cob

-mushrooms, asparagus and Brussels sprouts (leftover from restaurant-cooked in oil or butter)

2 glasses of red wine

-homemade quinoa bread with natural peanut butter (no added oil)

3.7 km walk

May 9

-baked potato

-Starbucks matcha tea latte made with soy milk and with one portion of the liquid cane sugar

-baked potato

-grape tomatoes

-salad with mixed greens, kale, carrot, chickpeas, hummus and oil dressing

-cream of leek soup

-baked potato


-Brussels sprouts

popcorn cooked in oil

-club soda

May 10

-homemade matcha tea latte with soy milk, dates and turmeric

-grape tomatoes

-baked potato

-salad-mixed greens with mushrooms, hummus (oil), Balsamic dressing (oil) cucumber, banana peppers

half piece of rye bread with hummus (oil)

-mushrooms and Brussel sprouts with a homemade sauce (almond butter, soy milk, hummus, sweet Thai chili sauce, and garlic)

-1.5 Beyond Meat burger with 1.5 pieces of bread with tomato, romaine, red onion, guacamole and mustard.

-red grapes

-2 glasses of red wine

-1 Old Fashioned

-“ice cream” made with frozen banana, dates and frozen mixed berries

May 11

-Starbucks matcha tea latte with one portion of liquid cane sugar

-grape tomatoes

-snap peas

-1/2 baked potato

-salad with mixed greens, kale, tomato, cucumber, chick peas and oil dressing

white rice with veggies

-1/2 baked potato

-mandarin orange

-kale salad with pumpkin seeds and a lemon/oil dressing (restaurant)

-linguine with tomato sauce and mushrooms, tomatoes, red onions and broccoli (some oil in sauce)


1/2 piece of garlic toast (white bread with butter)

-1 Old Fashioned

-1/2 glass of red wine

May 12

-2 shots espresso with soy milk

-mushroom and Brussel sprouts with a homemade sauce (almond butter, soy milk, hummus, sweet Thai chili sauce, and garlic)

-smoothie: banana, mixed frozen berries, dates, peanut butter powder, soy milk, water

soup: Amy’s Pea soup with my addition of chopped, steamed potato, kale and Brussell Sprouts

corn chips (organic corn and water…done in my oven)

-homemade salsa (yellow peppers, tomatoes, cucumber, red cabbage, jalapeno, red onion, lime juice and sea salt)

-homemade guacamole: avocados, lime juice and sea salt

May 13

-spinach, kale and red onion sautéed in a bit of water

-Starbucks matcha tea latte with 1 part sugar

-Fruit: blackberries, raspberries, mango, kiwi


-Taco bowl from restaurant (may have some oil): white rice flavoured with lime and cilantro, black beans, salsa, lettuce, jalapeños, corn

-corn chips (organic corn and water only)

-store bought salsa and guacamole

-grape tomatoes, snap peas and cucumber with hummus

2 Beyond Meat burger patties wrapped in romaine leaves with tomato, red onion, mustard, hp sauce

-grilled veggies (red pepper, red onion, asparagus and mushrooms)

-baby potatoes

-vegan chocolate cupcake

3 glasses of wine, 2 glasses of sparkling wine and 1.5 Old Fashioned…over a 6 hour period

May 14


-grape tomatoes

-snap peas

-1/2 baked potato

-spinach salad with: grape tomatoes, cucumber, banana peppers, hummus and some oil-based dressing

-1.5 black bean patty

-1 cup broth (likely a chicken broth)

-corn chips (organic corn and water only)

-homemade salsa (yellow peppers, tomatoes, cucumber, jalapeno, red onion, lime juice and sea salt)

-homemade guacamole: avocados, lime juice and sea salt

-club soda

Looking forward to continuing my commitment to better health this week!

Wishing you health and success on your journey,


Quinoa + Water = Bread!

I’m so excited by my most recent discovery!

Quinoa bread. 

One of the issues I have with most breads today is that they’re filled with a bunch of things our body doesn’t need. Bad things too.

Here’s a sampling of less-than-ideal ingredients from the Country Harvest-Ancient Grains brand, which I would say appears to be one of the better brands of bread out there as it has whole grains (with the germ intact):

-refined flour

-sugar in one or more forms


-oil in one form or another

calcium propionate (a preservative).

diacetyl tartaric acid esters of mono and diglycerides (emulsifier to strengthen the dough): I’m not clear on the safety of this. It may be natural and come from fatty acids (that may be animal or plant-based). Either way, not sure I want to eat it on a regular basis in bread.

sodium stearoyl-2- lactylate (another emulsifier)

-vegetable monoglycerides (may contain transfats)

sorbic acid (preservative)

I am NOT a chemist or an expert in the area of food additives etc., but I am a human being who wants to eat whole, natural food as much as possible. I’m not perfect in this regard either, as I knowingly choose to consume food with unhealthy ingredients.

It is the food I eat on a regular basis, in my home, that I want more control over. I don’t want to be eating all those unpronounceable ingredients in my bread or other products I eat more regularly.

Ezekiel bread is a much better option. Its ingredients steer away from added chemicals/preservatives.

Ezekiel bread

Organic sprouted grains and lentils/soybeans, water, yeast, gluten and sea salt.

Ezekiel ingredients

The Ezekiel brand of bread is a great option, if you are looking for the healthiest, store-bought bread. You will find it in the freezer section.

If you think you don’t have the time to make your own bread, you’re like me. I toyed with the idea over the years. I even took a course on making ancient grain bread, and I also made bread in a bread maker. Those two options are healthy because you make them at home, but….they’re way too time consuming for me.

You CAN make your own bread (fast and simple) if you know the secret. Get ready, because this could blow your mind.

Quinoa + Water = Bread

First… two things up front.

  1. This bread is more like a flat bread-great for a pizza crust, or used like pita bread. You can make a sandwich with it, but it’s not as thick or light as bread used in a sandwich. I cut it into squares and use it with hummus etc.
  2. This is NOT my recipe. I stumbled on it through Facebook. The creator is Savy Menke. A link to her video and website is below the recipe and pictures.

Quinoa Bread (water + quinoa)


You can cut the bread into whatever shape you like.


-equal parts quinoa and water (that’s it!)

Optional: add flavors of choice, to taste (herbs, spices, sea salt)


-blend together (I use a vitamix, high-speed blender, but the recipe creator used a magic bullet)

-pour onto parchment paper-line pan


-spread out evenly in the desired shape (I did one in a circle and another in a rectangle):  the thicker you leave it, the more of a soft, bread-like texture you’ll have; the thinner you spread it, the more like a cracker it will be.


-bake at 430 degrees (recipe creator uses 425) for 15 min.

-flip over


-bake for another 10 min.

The first time I made this, I used tri-colored quinoa, so the bread was a nice dark brown color. You can experiment with different colors to get the look you want (if you care)

I tried it a second time, with regular quinoa and added Mrs. Dash and nutritional yeast (as the recipe creator does).

My family enjoys this bread, and I recently took it to a family event and served it with hummus…I guess that’s a good sign. I love the fact that I can make this bread at home, and it is so healthy!

I’m looking forward to experimenting with this recipe. I might try adding a bit of maple syrup and cinnamon for a sweeter version. I’d also like to try a basil and sun-dried tomato bread.

Thanks for the awesome recipe, Savy!

Wishing you health and success on your journey,