Below are the 20 most recent journal entries recorded in chantilly's LiveJournal:

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Sunday, June 20th, 2004
12:17 pm	b My Training Schedule for the Next Three Weeks b Monday: *OFF b or lower body weight/swiss ball work b or walk/jog mountain (depending on what I do Sunday & what work is like Monday.) b Tuesday: *Run/jog mountain; Timed run (turnaround @ 1hr.) b Wednesday: * Walk/jog mountain; Distance run (to top of mountain & back = 12 km. = 1.5 - 2 hrs.) * Weights/swiss ball w/ Jean Sebastian (1.5 hrs.) b Thursday: * OFF (from everything...no work, no training, no housework...my menal health day) b Friday: * Walk/run mountain; Timed run (turnaround @ 1 hr.) * Upper body swiss ball/weight work @ home b Saturday: * Walk/jog mountain; Distance run (to top of mountain & back = 12 km. = 1.5 - 2 hrs.) * Lower body swiss ball/weight work @ home b Sunday: * OFF b or lower body weight/swiss ball work b or walk/jog mountain (Comment on this)
Friday, June 18th, 2004
5:57 pm	The previous entry was pre & post work-out breakfasts. Lunch: * two more slices of that organic bread -- fiber, complex carbs, B vit. * 4 oz. sliced boneless chicken breast -- protein * 1 cup shredded romaine lettuce -- filler, veggie/fruit serving #8 * 1 tbsp. light mayo Lunch #2: * Lean Cuisine Chicken in White Wine (187 cal.) * 3 apricots, one peach, 1/2 cup raspberries -- vitamins, fiber, antioxidents, veggie/fruit servings #9, 10, 11 * large mug white tea -- VERY high source of antioxidents (Comment on this)
12:01 pm	I'm trying to focus my menu planning on optimal fuelling porpoises. Scroll away if you're not interested in the breakdowns. :o) * 3 strips turkey bacon -- protein, minimal fat, yumminess * 12 grain organic sourdough bread -- fiber, B-vitamins, complex carbs * light mayo -- once this jar is gone I'm going to start making small batches of my own lowfat version w/ EVOO & soft tofu & stuff) * vine ripened tomato -- fiber, vitamins, veggie/fruit serving #1 * romaine lettuce -- "filler", minimal fiber, veggie/fruit serving #2 * apricots, raspberries -- fiber, Vit. A, antioxidents, veggie/fruit serving #3 & 4 * zero fat plain yogurt mixed w/ ground flax seed -- calcium, protein (combined w/ grains), healthy fats from flax + antioxidents * two cups of extra strong hazelnut vanilla french press coffee w/ 1% calcium added milk -- caffeine for quick energy boost + fat burning, calcium * two more slices of that awesome bread -- fiber, complex carbs, B vitamins * 1/4 cup tofu dill spread -- protein, healthy fat (canola oil), Vit. A/fiber (grated carrot) * handful of cherry tomatoes, 1/2 red pepper in strips -- vitamins/antioxidents, veggie/fruit serving # 5 & 6 * 1/2 avocado -- healthy fats, veggie/fruit serving #7 * second watermelon gatorade (I slammed back my first at Tony's on my way home) -- quick glycogen replenishment, rehydration * two cups skim milk -- calcium, appetite suppressent * vitamins/supplements -- multi-vit, PMS herb combo, milk thistle, Vit. C., Omega 3-6-9, Zyban (1 Comment |Comment on this)
Monday, February 9th, 2004
2:13 am	Boring food lately but tonight did a nice meal for the two of us. * Wilted Watercress & Beet Green Salad w/ Feta (yellow peppers, red onion, garlic lime vinaigrette) * Sea Scallops sautéed in garlic EVOO w/ grape tomatoes, yellow pepper, red onion, parsley, fresh lime, touch of white wine & a tbsp. of butter * Brown basmati rice pilaf For dessert we had thinly sliced navel oranges & kiwis drizzled w/ a hot honey, toasted coconut, pecan & cinnamon sauce. Very yummy & satisfied my sweet tooth wonderfully. Yesterday I did a coleslaw using half green cabbage & half shredded beet leaves. Very simple dressing w/ a bit of yellow pepper & red onion added for colour. Other than that it's been mainly scrambled eggs, FlaxPlus cereal, lotsa boring but good for me veggies, & simple broiled fish/shrimp/chicken breast. Dull but functional. (Comment on this)
Saturday, February 7th, 2004
2:04 am	Ended up w/ a change in dinner for both of us. Stayed w/ the sweet potato/okra mix for Fish, but baked salmon filet w/ the shrimp (both w/ hot sauce, lime, garlic EVOO) and served it on top of the okra which was nestled into a bed of brown basmati rice pilaf. I ended up tossed my shrimp in a mix of lemon zest, garlic EVOO, lemon juice & chopped fresh dill then baking it in the toaster oven. Had them w/ the brown rice pilaf. I've been in a terribly nibbley mood tonight but have been sticking w/ healthy choices (almonds, fruit salad, orange wedges) instead of diving into the chocolate. (Comment on this)
Friday, February 6th, 2004
9:48 pm	Okra w/ Sweet Potatoes & Shrimp Got some beautiful 16/20 Black Tiger shrimp today and got inspired for dinner. I picked up some okra yesterday but fell asleep before I could turn it int Fish's dinner. There was als a sweet potato & some red/green peppers lurking in the crisper so I diced the potato w/ the peppers and some red onion then slow sautéed them until they started to caramelize. Then I added some diced celery & cooked it all till the celery was soft. Took them out of the pan, added a good splash of garlic EVOO and the okra then cooked them till the okra was bright green. Added a bit of water, some of the smoked chili hot pepper paste (this is cool stuff...it has black beans, smoked chilis of some sort, and I'm not sure what else cuz there's no english on the label), a bit of lime zest, the sweet potato/pepper/onion mix and cooked it till the okra goop had thickened the sauce slightly. When Fish gets home I'll add the shrimp, then serve it on brown rice w/ minced fresh coriander. For me I'm doing pretty much the same thing but minus the extra oil I used in his, and the okra of course. (Comment on this)
Saturday, January 31st, 2004
12:00 am	Food Data for Today Calories: 1697 Fat: 49 g./442 cal./27% Carbs: 131 g./679 cal./41% Fiber: 11% Protein: 131 g./526 cal./32% (Comment on this)
Friday, January 30th, 2004
10:05 pm	Trout Filet w/ Coriander Chutney I'm really happy with how this turned out. I can see doing it again w/ other types of fish as well. The chutney is spicy w/ green chilies, vinegar, fresh coriander & onions and masks the fish flavour nicely. I like it with chicken as well...adds a nice zing without being overpoweringly hot. Coriander Chutney * two bunches fresh coriander (washed well & dried in a salad spinner) * 1 bunch green onions * 1 tbsp. finely grated fresh ginger * 5 - 6 fresh thai green chilies (less if you don't like heat very much) * 1/4 - 1/3 cup vinegar (I used white balsamic for a touch of sweetness but apple cider would work really nicely as well) Roughly chop the coriander (stems and all but not roots), green onions (green & white part) and the thai chilies (you might wanna wear latex gloves for chopping the chilis) and put all of it in a cuisinart (I used my mini one and really packed the leaves in) along w/ the ginger & vinegar. Process until smooth. You can drizzle in a bit of olive oil right at the end to slightly emulsify it, but I didn't want to add the extra calories so I didn't. The chutney keeps for at least 10 days, and probably longer but it disappears around here and is usually gone in a week. Tonight pre-heated the toaster oven to about 450° and put the baking dish in to heat up as well. (That way the flesh just lifts right off the skin, which stays nicely in the pan w/ all the extra fat still stuck to it.) I took a nice, thick trout filet and lightly punctured it w/ a fork. Spread on a layer of the chutney and slipped the filets into the now hot baking dish. Put it back in the toaster oven and dropped the heat to 350° & let it cook until the flesh flaked when I poked at it w/ a fork. It was really nice...very moist and not fishy tasting at all. This is my new favourite method of cooking fish. I tried it the other night w/ trout (again on special this week) spread w/ President's Choice Memories of Montego Bay jerk sauce. A little too spicy for me but Fish loved it. (Comment on this)
9:51 pm	Spaghetti Squash I'm not a big fan of spaghetti squash but it's good for you and I always feel like I *should* like it so I bought one to play with the other day. I poked a few holes in it with a fork and microwaved it until it was soft. Let it cool completely down, then cut it around the "equator" and scooped out the seeds and goopy middle part. Then I shredded out the flesh w/ a fork and piled it in a bowl. I added very finely julienned red peppers, spanish onion & green peppers (next time I'd give them a quick squeeze to get the excess juice out) and tossed it all w/ about 1/4 cup of BreakFree eggs...just enough to very lightly coat everything. Heated up the non-stick frying pan and sprinkled the bottom lightly w/ garlic EVOO, sea salt, fresh ground pepper and a little bit of good parmesan...added the veggies and patted them into a thin-ish layer over the whole pan. Reduced the heat and let it cook until the edges looked lightly caramelized. While that was happening I sprinkled the top w/ the same combo as the bottom, then I flipped it over. (Not for the faint of heart...I'd recommend cutting it in half or quarters and flipping each section over.) I let that side brown up nicely then slid it onto a plate to try. Verdict? I liked it. The little bit of parmesan helped crisp up the outside....I think next time I'd sprinkle a little cornmeal in as well. I can see using it as the base for a low carb "pizza." (Comment on this)
6:30 pm	Dinner tonight for Fish is a spicy pot roast. Cross rib roasts were on special this week so I got two small ones, cut the bones off (browned them for the kitties), trimmed the meat really well then browned it in a non-stick pan. Layered the meat into the crockpot so that it fit snugly, sprinkled w/ a generous amount of chili powder, ground coriander & a little cinnamon. Topped it w/ hot sauce, worchestshire sauce, rough chopped spanish onion, a package of onion/roasted garlic soup mix and a can of diced tomatoes. Once it's cooked for a few hours I'll pull the meat out, shred it, then put it back in the crock pot w/ some diced red/green pepper, kidney beans & extra hot sauce. He can have it in flour tortillas w/ shredded cheese/lettuce/onions and an avocado/tomato salad on the side. Dinner for me is going to be a teensy little bowl of the above sans tortilla, cheese & avocado plus an arugula salad and grilled trout filet w/ fresh dill & lemon. Maybe some brown rice for carbs. So far today: 6 oz. BreakFree eggs, scrambled in non-stick pan 2 slices OatBran toast 1.5 cups hot chocolate (made w/ skim milk, Dutch process cocoa & Equal) (Comment on this)
5:42 pm	Wednesday Food Data: Calories: 1652 Fat: 65 g./207 cal./37% (eeep!) Carbs: 179 g./623 cal./39% Fiber: 23 g. Protein: 95 g./378 cal./24% Thursday Food Data: Calories: 1591 Fat: 35 g./312 cal./20% Carbs: 112 g./456 cal./23% Fiber: 25 g. Protein: 114 g./456 cal./30% Alcohol: 60 g./428 cal./28% It's been a busy, busy week and I haven't had time to enter my daily menus here, but hopefully I'll get back on track with that soon. I have been entering everything everyday into http://www.fitday.com which is where my daily food data breakdown is coming from. I can't recommend that site highly enough. It really helps me keep on track, and I love being able to enter in activities and see how many cal. I've burned vs. eaten. (Comment on this)
Tuesday, January 27th, 2004
9:06 am	Sunday Food Data: Calories: 1628 Fat: 52 g./467 cal./30% Carbs: 180 g./640 cal./41% Fiber: 20 g. Protein: 117 g./468 cal./30% Monday Food Data: Calories: 1366 Fat: 44 g./399 cal./30% Carbs: 156 g./524 cal./40% Fiber: 25 g. Protein: 100 g./399 cal./30% Monday's Food: Breakfast: FlaxPlus cereal w/ skim milk, 2 large eggs Post Work-Out: Feta, apple, pecan, cucumber salad w/ OatBran toast & almond butter Dinner: Lean pork roast, FlaxPlus & AllBran w/ skim milk, romaine salad w/ lemon (Comment on this)
Sunday, January 25th, 2004
7:31 pm	Tonight's dinner is getting rid of stuff from the fridge. Fish is off doing the Chinatown shopping and I just finished getting everything prepped. He's picking up the protein for dinner but I don't have a clue as to what we're going to end up with. So far I have the following going: * Roasted Sweet Potatoes w/ Spanish Onions (tossed w/ chili masala sauce & EVOO) * Roasted Brussel Sprouts & Mini Portabellas (tossed w/ EVOO, sea salt & fresh ground pepper) * Okra & Peppers (simmering in a sauce made of fresh Roma tomatoes, garlic, spanish onions, cardamon, cumin & garlic) * Feta & Apple Salad (w/ cucumbers, pecans, shredded greens, EVOO, fresh lemon, sea salt & fresh ground pepper) The Okra & Peppers is for Fish and I'll have the Brussel Sprouts....works out well cuz I HATE okra and he feels the same about brussel sprouts. (Comment on this)
5:12 am	Plus one large bowl of FlaxPlus mixed w/ Fibre Plus cereal w/ skim milk. (Mid afternoon snack) (Comment on this)
4:59 am	Food Data - 24/01/04 Calories: 2098 Fat: 68 g./611 cal./30% Carbs: 213 g./701 cal./34% Fiber: 38 g. Protein: 117 g./468 cal./23% Alcohol: 40 g./285 cal./14% Breakfast/Lunch: 1/6 whole wheat baguette w/ ham, brie & field mix Dinner: Large salad w/ field mix, light feta cheese, pecans, apples & Kraft 3 Cheese light Ranch dressing....6 oz. lean lamb tenderloin...1/2 large baked potato Indulgences: Lindt 70% cocoa dark chocolate, scotch (Comment on this)
Saturday, January 24th, 2004
2:07 am	Food Stats for 23/01/04 Calories: 1867 Fat: 66 g./590 cal/33% Carbs: 187 g./675 cal/37% Fiber: 18 g. Protein: 137 g./549/30% (Comment on this)
2:01 am	Things That Are Working For Me 1. In an effort to increase my dark, leafy greens intake I've started making bags of mixed greens every five days or so. The latest mix has radicchio, escarole, chicory & kale in it. I take the tender, inner leaves from heads/bunches of each and give the rest to the rabbits. Once they're washed (the greens, not the rabbits) I spin them in the salad spinner and then cut them in strips about 1/4" wide, about the width of fettucine. Mix it all together and pack into a ziploc veggie bag. I've been doing extra kale and packing part of it on it's own for my kale experimentation. If I'm using them for salad I add some romaine at the last minute to lighten it up. It's great having it all right there and ready to go. I've been making salads out of it, using it in wraps, adding handfuls to chicken broth, using them in stirfrys, adding them to scrambled eggs...the possibilities are endless. 2. And speaking of veggies...my new rule is to eat all the veggies on my plate first to fill up, then the carbs, and then the protein. I find I can be happy w/ 3 oz. of meat this way whereas the "old" way (scarf down protein, inhale carbs, pick at veggies) I'd be eating 8 - 10 oz. Makes a HUGE difference in total cal. count at the end of the day. 3. And speaking of my plate....I've started using side plates as my dinner plate. I picked up a few small (8 oz) bowls for side servings of rice, or for soup or whatever as well. I can *fill* a smaller plate/bowl and trick my mind into thinking I'm having a huge amount of food when in reality it's half of what I would've taken. Food looks lonely and like you're "dieting" when you put proper portions on one of today's dinner plates. Twenty years ago dinner plates were the size of today's side plates....you have to wonder if plate size grew to meet our expanded portion sizes or if portion sizes expanded to fit the plate. 4. Eating w/ chopsticks instead of a fork & using teaspoons instead of soup spoons for cereal/soup etc. also slows down how fast I eat, giving my brain a chance to tell me that yes, I am full. 5. Another slow-down technique....make food hard to eat. Make what you would've used for a sandwich into a salad (using some of those bagged greens) and have the bread on the side. Toast the bread and cut it into strips instead of halves. 6. Rediscover the joys of consommé. I've been having it instead of tea sometimes...with a little lemon & rooster sauce added to zip it up a bit. I've also been adding finely julienned iceberg to hot consommé as faux noodles. For a quick full meal add some grated carrot, sliced green onions, fresh coriander/mint/basil, bean sprouts & sliced fondue beef or chicken. (to be con't) (Comment on this)
Friday, January 23rd, 2004
10:25 pm	Today's Food Breakfast: 6 oz. BreakFree eggs 2 slices 7 grain toast w/ 1 tsp. light butter Pre-Workout: full caf coffee w/ 1/4 cup 1% calcium added milk 3/4 cup FlaxPlus cereal w/ 1/2 cup calcium added skim milk Post-Workout: 2 cups fruit salad (honeydew, canteloup, watermelon, papaya, pineapple, oranges, grapefruit, grapes, canary melon) 1/6 th of a whole wheat baguette w/ 1 oz. brie, romaine, 1 1/2 slices lean, smoked ham decaf tea w/ 2 tsp. raw sugar, 1/4 cup 1% milk (all milk is calcium added always so I'm going to stop typing that in) Snack: 15 g. 70% cocoa dark chocolate (Lindt) black full caf coffee Dinner - Part One: 6 oz. trout filet prepared as below (Comment on this)
9:47 pm	I'm trying to come up w/ interesting things to do w/ fish that makes it not taste so much like fish. I want to increase the fatty fish levels in my diet but I'm not a big fan of salmon or trout...hence the flavour masquerade. Cool Stuff: - hot sauce bumps up your metabolism - fresh hot peppers are high in Vit. C. - the lettuce keeps the fish moist, and absorbs the fat from the fish....reducing cal. count (as long as you don't eat the lettuce of course) (Comment on this)
9:43 pm	Trout w/ Chipoltes & Veggies * 8 oz. trout center cut fillet * 2 tbsp. chipolte hot sauce (or to taste) * 2 tbsp. minced fresh mint * 1/4 cup very thinly sliced red onion * 1/4 cup very thinly sliced green pepper * 4 thin slices from large tomato (enough to cover fillet) * 1 oz. light feta * 1 tsp. garlic oil * squeeze fresh lemon I punctured the trout several times w/ a fork, then spread the chipolte sauce over it, gently pressing w/ the back of a spoon, topped it w/ (in order) the mint, onions, peppers, and tomatoes w/ the feta crumbled over top. I drizzled the whole thing w/ the tsp. of garlic oil, squeezed fresh lemon on & generously topped it w/ coarse ground pepper. While I was doing all of that I preheated the toaster oven as hot as it would go and put a ceramic dish in there to get sizzley hot. When the fish was ready I shredded a few leaves of romaine, took the dish out of the oven, put the lettuce in the dish, topped it w/ the fish and put it back in the oven. Dropped the heat to 350° and it's baking right now. Will report in later w/ comments. (Comment on this)