Summer eating plan

In just a few days it will be May and although we had a few cold days again a week or so ago, the sun is finally starting to look like it may be here to stay for a while. I'm not quite in sandals yet, but it feels like it won't be long. Outdoors aquajogging starts up again next week and I can't wait. I was hoping to attend a zen meditation session two weeks ago but couldn't make it and then forgot to even try last week. I've just sent an email to see if I can attend this evening and if not, I'll head to the general open session next Monday. The calendar is definitely starting to fill up again.

A blurry photo of the current view from my office window. The light is too bright to show the amazing colour of the wisteria and since we've no smell-o-vision either, you'll have to use your imagination.

 

Along with the change in weather comes a change in eating habits. The soups and stews I've eaten so much of over the past few months will be out, salads and sandwiches in. My cooking and keeping an eye on eating properly has been all over the place since I had COVID. My energy, too. And so I decided to take it easy on myself in April and spend what energy I had coming up with a decent meal plan/concept for warm weather eating. I'm just about there but need to still figure out calories and protein for a few of the dishes I've selected. And I've bought most of what I need, except for stocking up on fresh salad leaves or other vegetables every week. 

Keeping it as simple as possible, and because I still do have some Optifast pouches to use up, for May I'll be having quark and fruit for most breakfasts, with an occaisional Optifast chocolate or vanilla drink. Lunches for about three weeks of May will be soup as I do have some in the freezer to use up as well as some Optifast. I'll scatter some spur of the moment canteen/bakery/meeting friends lunches in there to get me through the month.

And dinners will essentially be salads of various kinds. What I plan to do is prepare a lot of Korean-style side-dishes and then each week or two prepare some kind of protein. The salads will then be made up every day depending on what I feel like from each of the following categories:

Salad: mostly salad leaves (oakleaf, lambs lettuce, chard, spinach etc.), sometimes lentils or chickpeas, very rarely maybe potatoes or pasta

Side-dishes: a small amount from two or three different ones

Protein: chicken, tofu, meatballs, eggs

Sprinkly toppings: seeds and/or nuts

Dressing: vinaigrette or yoghurt

To start me off, I've planned on the following:

Side-dishes

1. Kimchi (still need to buy this)
2. Spicy braised green beans with feta
   
3. Pickled red onions 
4. Spicy Korean coleslaw
5. Creme fraiche coleslaw (Found on instagram. I've always claimed to not like coleslaw but really, it's mayonnaise I don't like. Anyway, I figured if I'm going to chop cabbage up small, I might as well try more than one recipe. Will probably use cream cheese and/or yoghurt and/or quark rather than creme fraiche.)
   
6. Pineapple salsa (although I'll be using a tin)
   
7. Tomatoes (unplanned but they had local tomatoes in the supermarket yesterday and I couldn't resist - they must be from a heated greenhouse but I'll bet they're still very good for a salad - might mix with some onion or scallions)

Proteins

1. Korean pancake with scallions
2. Panfried tofu in garlic soy sesame sauce
3. Super crispy tofu (recipe from Little Lou Cooks on instagram - I can't manage to log in at the moment from this pc but I highly recommend checking her out. Also on tiktok and FB, I think)
   
4. Broccoli fritters (also from Little Lou Cooks)
   
5. Chopped omelette
   
6. Spicy chilli and honey pork (Pinch of Nom recipe but made with the veal I bought months ago)
7. Chicken and apple (another Little Lou Cooks recipe that I'm going to try in the slow cooker)
   
8. Lentil and chickpea salad with feta and tahini
   

Sprinkly toppings (I plan to just mix everything into a small jar to use for the week)

1. Pumpkin seeds
2. Sunflower seeds
3. Hazelnuts
4. Walnuts
5. Sesame seeds
   

Dressings

1. Standard olive oil and balsamic vinegar
2. Olive oil and lemon and garlic
3. Going to try a few different yoghurt dressing recipes - to start off easy, I've bought a packet of pre-mixed herbs that you just mix with yoghurt and vinegar
4. I also bought pomegrante molasses to make the dressing from a Plenty recipe I love
   

I think that's more than enough to keep me going. The aim is to prep everything on a weekend and then just be able to help myself during the week.

Almost a new quarter

It seems like every time I decide I'm going to start blogging regularly again, all that happens is a series of post, ever further apart, starting with something along the lines of "how can it already be [x amount of time] since the last time I posted. I was going to start journalling, thinking maybe putting an actual pen to actual paper might help me to sort out some of the swirl happening in my head. And then I remembered that that was part of what I first loved about blogging: that typing allowed me to get more of the swirl out of my head since I can type so much faster (and more accurately, not to mention legibly) than handwriting anything. There is definitely a lot of swirl happening in my head though, so time to do something about it. Perhaps I'll start wearing a beret and strolling around with a notebook and pencil to jot notes and ideas in. I'm not quite sure why a beret is essential to this activity but it feels like it is.

I got through January well enough. Didn't do as well with the 30-day Yoga with Adrienne challenge as I would have liked to but on the other hand, I did a whole lot more yoga in January than I have otherwise ever done. Food is starting to get a bit out of control although on the whole is also better in general than it has been for a long time. And I was really glad to have a freezer with quite a lot of batch-cooked food in it when this happened at the end of Feburary.

 

 

 

Actually, now that I'm thinking about it, January ended up kind of going off the rails because there was a shooting close to where I work. I wasn't immediately under threat in the sense that I had no gun pointing directly at me at any stage but I was close enough to see the shooter and be one of the people calling the police. Not an experience I care to repeat any time soon although I'm pleased enough with how calmly I reacted in the moment. 

 

At the start of February then, I was moving pretty slowly in general. I had texted a friend on the day of the shooting that I was definitely going to do TOMM that evening and the entire 30 minutes was going to be dedicated to clearing off the table. So, yeah, that didn't happen that day.

 

 

 

 

 

 

It took me a couple of weeks to get back to doing anything much at all other than work and sleep but finally I did manage to make it look like this (after three evenings worth of work!) I even managed to keep it that way for several weeks. 

I was really happy to head off to Halle at the end of the month to once more participate in the Happy Birthday Handel performance of Messiah. A far smaller choir and smaller crowd this year, given the Corona restrictions still i place. Not that those restrictions (everyone testing everyday, masks on when not in seat, everybody vaccinated) helped much in the end because on the day I left I had a bit of a scratchy throat so while waiting for a train change, I decided to do another test just in case and that's the first positive one I got. The picture above is from day 10 after first testing positive and it was another three days before I managed to get a negative test. I had what they call a mild case but it still fairly knocked me out for two weeks. Fever the first four or five days, coughing and sneezing and blowing my nose a million times the entire time, and a week since I've been testing negative I'm still coughing. It's just not fun. And that's a mild case in someone who's vaccinated and boosted. Le big sigh. Ok, that's enough for now - I'm supposed to be working so I suppose I'll go and do a bit of that.

Debt, word of the year, and a motto

Time to take stock and admit to myself that I am in debt again. I haven't been denying it, just pushing it to the back of my head really. There are a couple of reasons but mostly just being careless and spending whatever I felt like over the past month or two, along with one or two bigger ticket items. €320 for an injection into my hip? Yay. Anyway, time to get back of track. I bought a budget calendar from PositiveReduceMyDebt (who I've been following on instagram for a couple of months now) and have filled out some goals for January. 

1. 15 no-spend days
2. Stick to €25/week for food (given I ended up spending just over €90 already, this will be very tight)
3. No-spend year - exceptions for January: step ladder and watercolours
   

I have taking some money out of savings to cover some of the bills and will work on getting the overdraft back down to zero over the year while building my savings back up. I do technically have enough in my investment account to cover all of it but I want to leave that where it is if possible. Head down and onwards. And the same applies to food and eating and meal planning. I let things go completely to pot in December and while I enjoyed it, I also badly need to get that under control again. 

So, over the Christmas break, I made a meal plan for January, wrote a shopping list and on Sunday I cooked. My aim is to mostly only have to cook every second week or perhaps twice a month. I think time will tell on that one. On Sunday I made a big pot of vegetable soup, lemon chicken with veg and potatoes, and a chicken and spinach curry. 

My meal plan is not one planning exactly what to have each day but rather a rough outline and then I can choose what I want to have on each day. 

Yikes!

• Butternut squash and ricotta frittata (6 servings)
• Chicken and spinach curry (4 servings)
• Oriental lentil stew (4 big servings - new recipe, depending on what it's actually like, this may make more servings than 4, I think)
• Cauliflower and broccoli gratin (4 servings)
  
• Lemon chicken with potatoes and veg (6 servings)
• Honey chilli pork (4 servings) - except they had no pork in the butchers so I took the suggested veal instead. Without checking the price first. Veal is expensive. How carelessness leads to yet another drop on the debt puddle!
  
  

 

So that's 28 dinners. For lunches, I planned for potato and leek soup, spicy lentil and carrot soup, pumpkin soup, and vegetable soup. Since I didn't even use half of the cabbage I got in the vegetable soup I made at the weekend and still ended up with 10 servings, I don't think I'll need to make all of the rest of those this month. I am also having a week or two of eating some of the meal replacement pouches that I should have, but didn't, use in December. Essentially starting over with a couple of weeks of the transition phase that was supposed to end just before Christmas. That will actually take care of some lunches, too.

The only word I could come up with for a word for the coming year was support. It made me kind of uncomfortable though, so I tried to think of something else. Before realising that I was feeling mostly uncomfortable with the idea of needing or asking for support. Probably a good indication that it really is the right word for me this year. Support it is. 

And then on Saturday I read something in a tweet that I am also adopting as a kind of a motto for a while. If the right words come along at the right time for me, I'll grab on to them: Discipline always trumps motivation. 




Don't wait until you're motivated to do something. Don't wait until you feel ready to start. It may never come. Discipline always trumps motivation.
Decide the kind of life you want to lead and say no to everything that isn't that.
#2022

— Cécile Chemin-Gordon (@MuayCe) December 29, 2021

The day has started well

I went for a PCR test* this morning, which meant a badly-needed 20 minutes extra sleep. Then I got there 10 minutes early but they were already set up so they swabbed me immediately. They swabbed my throat instead of my nose and my very difficult to swab nose is very grateful.

Because I was finished there so quickly, I had time to stop at the clinic in town on the way to work and pick up the prescription I thought I might not be able to get until the new year. The shop that actually makes the orthotics wasn't open but when I asked the porter if there was a letterbox, not only did he show me where it was, when I said I'd need to go and buy an envelope first, he gave me an envelope. Such a nice, really lovely man.

Then I just missed the bus to work so crossed over to the other side of the square to get the other bus and while I was standing there, a friend came over to say hello. She was on the way to a work meeting and running late so there was no time for more than hello and a very quick hug but I still got to get the warm and fuzzy feeling of knowing that even though she was late, she still took a minute to walk the less direct way so she could say hello. And a hug. There have not been enough hugs these past couple of years. So glad I got my booster already. 

All that and I'm just about to get to work, just a few minutes ahead of the time I said I'd be there. What a lovely first hour or two of this Thursday.

* One I'll pay for myself but I have a ticket to fly to Ireland on Saturday so better safe than sorry.

Feeling full

Just a quick note for posterity. Today was my first official day eating food again after 12 weeks (we won't mention the holiday). I had to get bloodwork done in the morning so I didn't get to have my breakfast (a meal replacement drink) until almost eleven o'clock. I did sneak in a Milky Way on the way back to the office from the clinic, though. Not at all in the plan but I felt like I needed to have something to make my mind believe not immediately flip out and start eating all the things.

For lunch, at around half past one, I had a serving of the pumpkin soup I made at the weekend (50.5 kcal, 3g protein) and 50g of feta cheese (136kcal, 8g protein). Total 186kcal and 11g protein. Target is 200kcal and 15-20g protein so not quite there. The 50g of feta was way too much - on paper I had wanted to do 25g but that seemed like such a small amount I decided to go for 50g. 200g is the standard pack size here so that was a quarter of the feta I had bought.

It was really delicious, even if my soup was a bit watery (I wanted to make sure I got 6 portions out of it). Definitely proof that protein is very important when it comes to feeling full, though. I don't think just the soup would have satisfied me. Now, however, it's half past four and I really need to have another meal replacement but I am still full. And normally I would have had a double portion of meal replacement soup for lunch. Mad altogether. 

Anyway, I can wait another three-quarters of an hour or so but I have aquajogging at quarter past six and will definitely need the energy for that. Tai chi then almost directly after that. I normally try to drink a meal replacement drink after tai chi. And then it looks like I'll have to have another one when I get home. I'll have to see if I have enough here to bring two with me. 

Overall, not a bad day. Especially considering some of my experiences during my holiday, I'm kind of surprised I am feeling so full. Need to hold on to this and make sure to keep portion sizes well under control from now on. The bowls that I never used to use at home because they were too small are now the perfect size and will be staying in regular rotation.

 

Buying food

Today is the final day of the 'fasting' portion of the optifast programme. From tomorrow, we will eat four pouches/meal replacements per day and replace the fifth pouch with a meal that has 200 calories and 15-20g of protein. 

I kept to the fasting regime really well, far better than I expected. And then three weeks ago I went on holidays for two weeks and, well, I did not keep to the fasting regime. I mean, I didn't discard it entirely but I did decide to eat some things while I was in Ireland. Not large amounts of things, and I definitely felt it in having an uncomfortable tummy for the day if I did eat, but I probably ate something on more days than not. And in the last two days, I ate quite a bit of chocolate. Still, from the first day back, I was back to the pouches and have kept to it. I presumably lost less weight than I might otherwise have lost but I assume that the bloods I'll be having done tomorrow won't be as good as they might other have been. Most of all, it was good to feel out my boundaries a little bit and recognise a few of the situations and foods that are likely to be problematic. I'm trying to take a more pro-active approach and actually deal with that kind of thing. My therapist is going to work on it with me over the next while.   

And with eating the food comes the buying of the food. Far more than eating, my spending has gotten a bit out of control over the last month or two and I need to rein that in properly now. I've just bought what I needed to get started this week but from next week/the start of November I plan to switch to a cash envelope only for food. My plan is to allocate €150 per month. That gives me €30 per week in 'five-week' months, or, in a 'four-week' month, €30 per week plus another €30 to stock up on things or buy more expensive items, like olive oil or the good balsamic vinegar or meat.

 Meal planning will be the order of the day for sure. 

Too lazy to switch on my laptop

So I'm going to do something I don't much like doing and post from my phone. Perhaps it will help me to be more concise. 

This week has been a bit up and down. I had my first online yoga class on Monday and once again was filled with horror (and shame) at how restricted my body is when it comes to movement. Mind you, when we did the first downward facing dog I thought I'd never manage (and that was my favourite the one other time I did yoga years ago), but it sort of worked. Getting out of it again was tough. But by the end of the hour, when we had done it four or five times, it actually was getting a bit better. So, not entirely hopeless. 

Similar to my experience with tai chi, I wasn't able to even pretend to flow from one movement to the next but I did my best with just stopping one thing and repositioning for the next. I've arranged with the yoga teacher to have a private one-on-one session so that she can actually see what I'm able to do and give me some advice on alternative movements and so on. I am feeling a bit proud of myself for that.

On Wednesday, for our optifast sport unit we walked to the river and then had to walk 20 minutes in one direction and then 20 minutes back, trying to maintain the same pace. I was surprised that I was actually able to walk for 40 minutes in one go. Well, ok, I did have a two-minute break but I didn't sit down for it. I was feeling pretty stiff by the end, though. Between that 40 minutes and walking to and from the river, we walked for almost a full hour. 

I mean, on the one hand, I wouldn't have been able to do that three months ago. On the other, it did me no favours since my back (the lower right-hand side/hip that's been so much trouble the past couple of years) seized up a bit overnight and I ended up calling in sick to work. I stayed home on Friday as well - and am feeling very guilty about that because I feel like I probably could have pushed through it. But I just couldn't find the mental wherewithal. I know it was probably the right thing to do but still. The guilt. 

On the positive side, over the weekend, I've been productively pottering and it feels great to finally be far enough out of the hole of depression I was living in for over a year that I am just randomly doing things that have been lying around for ages. I even did my washing yesterday and was astonished at the fact that when I thought about doing it, less than an hour later the first wash was down in the machine. And it even included the bed clothes. I can't even count the number of weekends where I spent a substantial amount of time trying to convince myself to bring washing down and didn't manage to do it until two weeks later I was about to run out of clean knickers. So I'm not as lazy as I always hate myself for being. Depression really is a hell of an illness.

So, here are some little things for me to add to the list the next time I log in on a computer:

- Got the washing done and hung to dry on Saturday. Including bedclothes.

- Cut back the marjoram and the long dead sunflowers, dill and coriander AND brought the bucket straight down to the organic waste bin.

- Also brought down the glass from the photoframe I broke two weeks ago and put it in the glass bin.

- Aired duvet on clothes horse in front of wide open windows with the sun shining in

- Watered all the plants and even added seeweed extract fertiliser to the water.

- Signs of life from someone special.

- Set up sunrise alarm clock

- Thought about doing a face mask. And then did it.

* The photos are of my Dracaema Singularis. Couldn't figure out how to add captions to pictures in the app.