Recipes and daily menus from the CCGS Jean Goodwill
When I initially went to see the dietician, I was mainly looking for motivation and a goal. For the most part, I knew what I had to do. Sitting down with someone and discussing how I should be eating, and having a general goal was …
One of the things the Dietician suggested, was keeping a journal of my food and drink consumption. That has been very helpful to keep me focused. Staying aware of what I am eating, helps keep me away from accidental calories. Grazing on whatever is available …
Looking at these menus I am posting, it looks like I am not eating much. But, I am not writing down every carrot stick, pickle or apple slice that I happen to snack on. The trick is to pick snacks that are high fiber, lower calorie. If you are snacking on a can of nuts a day, you are not losing weight. A 200 gram can will have between 1100 and 1500 calories. That is almost half of your total requirement for a day.
May 7
Breakfast
Coffee
Oatmeal Muffin
Lunch
1 over easy egg on
1/2 cup Curry Chickpeas and 1/2 cup Brown Rice
Dinner
4 oz Grilled Chicken Breast (on the BBQ)
8 oz Sweet Potato (wrapped in foil on the BBQ)
Zucchini on skewers
May 8
Coffee
Bran Muffin
Apple
Lunch
2 All Beef Wieners
1 cup Sauerkraut
Dinner
1 1/2 cups American Spaghetti Casserole
1 cup Harvest Crunch Cereal
May 9
Coffee
Bran Muffin
Lunch
Curry Chickpeas(1 cup) and spinach Wrap
Dinner
1 cup Spaghetti Casserole
Warm Broccoli Salad
Snacks
– carrot sticks, apple slices, pickles
Some days are on the straight and narrow, others you just go with the flow. This block of days, I had one where I was socializing with family and friends, so I went with it. I did not stick with my plan, but that was …
This is something I have seen mentioned in several places. It sounded Odd, but I was intrigued. After trying it, I was very surprised. The first time, we tried it plain over strawberries. It was a hit. 500 ml Cottage Cheese 2 oz Honey 1 …
Almost as important as what you eat, is what you drink. Drinking water will help flush your system and keep the fiber moving. Fruit juice contain a lot of sugar, so drinking a lot is not good for you. For example, a glass of apple juice has about 100 calories but has high sugar content and low amounts of vitamins and minerals.
Lower fat, high fiber, and vegetables are the way to go. Fresh fruit is good, but not an unlimited amount of them. An apple has about about 120 calories, which is not bad, but 8 a day would be half your daily calories ( I knew someone who did that and could not understand why he wasn’t losing weight)
May 1
Breakfast
Coffee
Chocolate Oatmeal Muffin
Lunch
100 g lean corned Beef / 1 tblsp Mayonaise
150g Oatmeal Flax Sourdough Bread
Dinner
6 oz Roast Pork
3/4 cup Smashed New Potatoes
Roast carrots and Parsnips
May 2
Coffee
Bran Muffin
3/4 cup Fruit Salad
Lunch
Black Beans / Brown Rice / Salsa /10 inch Tortilla
Dinner
1 1/2 cups Shepherd’s Pie
Steamed Carrots
Bran Muffin
Apple Slices
May 3
Coffee
Bran Muffin
Apple
Lunch
Black Beans / Brown Rice / Salsa
1 Egg
Dinner
Lasagne
Garlic Bread
1/2 cup Edamame Trail Mix
Snacks
– carrot sticks, apple slices, pickles
My breakfast and lunches do not vary much. The amount of hot that I use is the biggest change from day to day. Dinner is my big meal for the day.. I find the best thing I can do is control portion size. I measure …
This is not my first time doing the weight loss thing. The first time was when I was in my early 20s. That time I lost about 70 pounds. I went from 235 to 165. There were no redeeming qualities to that diet at all. …
This is something I make that can be a side dish to go with a protein or a main course for vegetarians. It can be converted to a vegan dish by substituting the the yogurt with coconut milk. You can also substitute the cashews with almonds, pistachios, or pecans.
You can go through the trouble of grinding your own spice blends, but I am not an Indian grandmother doing things the traditional way. I am only trying to come close to the original. You can easily find fresh ground package spices in the grocery store.
I cannot find the proper name for this. Potato dishes would be called Aloo, but I do not know which version of aloo I have made.
Curry Potatoes and Cashews
6 small Potatoes, diced
1/2 Red bell pepper, diced
1/2 Green Bell Pepper, diced
1/2 medium size onion, diced
1 stalk celery diced
1 tomato finely diced (1/2 cup)
1/2 cup cashews
1/4 cup grated ginger
3 cloves garlic
1 tblsp curry powder
2/3 cup plain yogurt
1/2 cup green peas
salt
Method
Cook the potatoes in oil until lightly brown. Drain and set aside.
Bring a small amount of oil to a medium heat. Add the onions, peppers and celery to the pot.
Stir until slightly heated, then add the curry powder, garlic, and ginger.
Heat through until the vegetables soften just a bit, then add the cashews. Stir until mixed in fry for a minute, add the tomatoes and cook until they start to soften.
At this point the bottom of the pot is probably starting to stick. Add a 1/4 of water to loosen the bottom. Stir until mostly evaporated.
Add the potatoes,
Mix in the yogurt and stir until everything is coated.
Stir in the green peas
Check to see if you need salt.
Lower the heat and cover. Heat for 5 to 10 minutes
My routine has been to have a light breakfast, but this is not new for me. Breakfast has never been a priority, as long as I have coffee, I am good. My lunch has also been fairly light, high fiber, with a plain protein with …
This a simple soup to make, but one that I find very enjoyable. It can be served alone, or the way I prefer, over a mound of rice. You can make it difficult by sourcing galangal, lime leaves, Thai chilis and all the other ingredients …
My plan is to post what I have been eating since I started my weight loss attempt. I will post these in 3 day blocks.
The picture is what have been using as my snack items. I use these as appetite inhibiters. I go through 3 to 4 pounds of carrots a week, 3 or 4 sliced apples (I slice them and add a few drops of lemon juice to keep them from turning brown) if the apples are sliced you can eat a wedge or 2 and not the whole apple. A jar of gherkins, a jar of baby dill pickles and the sugar snap peas make up my steady rotation of snackers. They all have a crunch, and are either sweet or salty and low in calories. If I need something with carbs, it will be oatmeal or bran muffins. For liquids, I drink quite a bit of water. If I am thirsty I try not to drink anything with calories. My whole goal is to stop eating what I call accidental calories. This is not to become overzealous about eating. It is about being conscious about your eating habits.
My major vice would probably be my morning coffee. It is stronger than most people like it. I use a French press, to make 2 cups, I use 6 heaping tablespoons of coffee. I drink my coffee black with 2 sugar.
My weight at this point was 265 pounds on my home scale.
April 19
Coffee
Apple
Lunch
3/4 cup Home baked bean
Dinner
Large Apple bacon Spinach Salad
3 oz Pan seared Chicken Breast
Bran Muffin
April 20
Coffee
Boiled Egg
Lunch
Stir Fried beef and Broccoli with fried noodles
Dinner
2 bowls Chicken Vegetable Pot sticker soup (5 potstickers)
Bran Muffin
April 21
Coffee
Bran Muffin
Lunch
100 g Oatmeal Flax sourdough bread
250 ml baked beans
Dinner
6 oz BBQ Ground Beef patty
1 cup Barley Pilaf
Brussel Sprouts
1 cup cabbage apple salad
Throughout the days there is the constant random snacking on the carrots, apple slices and pickles
I have made a decision to change the way I eat. I am doing this to lessen the stress on the knees. There is also the fact that I weighed more than I ever have. First there was a trip to see a dietitian. That …
It looks like there will be no more daily menus from the CCGS Jean Goodwill. I had a medical last December. I was deemed unfit for work at sea. My knees finally did me in. After trips to my family doctor, x-rays, and an initial …
