Day 12: How To Eat Healthy at Starbucks

Yesterday I talked about beans and the important role they now play in my diet. Well, I think I cooked waaaay too much –so today I’m having tons of leftover beans. And I finished them all today finally.

Because of these beans, I hit my fiber target of 25g (I consumed 33g today!) and added more to my protein requirement.

But what “scared” me today (scared in a sense that I will be ruining my diet) was spending the afternoon in Starbucks. But before I tell you more about how I managed to limit my calories while I was there, here are my metrics for today:

June 18, 2017

Goal: 1200 calories

-Food: 1294 calories

+Exercise: 90 calories

=Remaining: -4 calories

I happily burned 90 calories today by doing some light/moderate cleaning for 20 minutes, and walking at moderate pace for about 10 minutes.

No, working on my laptop does not seem to count. I couldn’t find it under any activity category at MyFitnessPal, whether under cardio or strength.

Back to my Starbucks story. So, Starbucks was my office for this afternoon, and while working I was sipping on some cappuccino with some brown sugar -just finished half of my 80z drink. Then, I ordered the banoffee pie, and ate only the bananas (with some chocolate) and left all the rest (whipped cream + graham crust).

I was still feeling a li’l hungry and wanted some meat. Yes, the meat lover me is ever present. I looked for some sandwiches and found a turkey ham sandwich (using a whole wheat bun with some seeds on top, probably flax seeds) with an herbed egg white omelet and some fontina cheese.

Craving satisfied.

You can really find healthy options at Starbucks. It’s just there!

Breakfast: coffee + a slice of hungarian sausage I popped into my mouth

Morning Snack: roasted almonds, 20 pieces

Lunch: Brown rice, Green Mung Beans Soup with Moringa Leaves

Afternoon Snack: Starbucks Cappuccino, Banoffee Pie, Turkey Ham+Egg White+Fontina Cheese Sandwich

Dinner: Brown Rice, Green Mung Beans Soup with Moringa Leaves, Salad (green lettuce, grilled chicken breast, avocados, apple cider vinaigrette), a few pieces of Chippy

Water: 1500ml

You may ask, “What’s Chippy?”. Well, here’s a confession. I’m so addicted to Chippy. The Original Red variant is my fave chip of all time! I can’t imagine my life without it so I found a way to work around this. Portion control.

I used to gobble an entire 110g-pack in just 30 minutes, which is pretty extreme. As I age, I realized I need to make progress in controlling how I consumer this sodium-laden snack popular labeled as junk food.

Today I consumed 1086 mg of sodium, which is within allowable.  Major health organizations recommend the following:

United States Department of Agriculture (USDA): 2300 mg
American Heart Association (AHA): 1500 mg
Academy of Nutrition and Dietetics (AND): 1500 to 2300 mg
American Diabetes Association (ADA): 1500 to 2300 mg

Another change that I made because of this weight loss project: I stopped using bouillon cubes.

Just so you know, 1 piece of Knorr Chicken Cube contains 2260 mg of sodium

I used to love this product because an instant bouillon cube is very convenient. But then again, there ARE other ways to enhance the flavor of food when cooking. If may take some extra steps but in the long run, it’s worth it.


Day 11: Where Have You Bean All My Life?

I’ve been doing a lot of reading about weight loss, and one food that stands out are beans. All sorts of beans! From red kidney beans, to black ones, white, yellow, green, split peas, lentils, etc. There’s just a whole wide world of beans for me to explore and include in my diet.

Beans are not new to me, but I rarely had it in my usual diet. Before I began this weight loss project, driving thru KFC was becoming a habit for me. At first I didn’t worry about it, it happened once a week. sometime twice. But eventually it became more frequent.

It became my default mode. All those Chicken Hot Shots. Plus fries on the side. Lots of them. And soda. Then I lost interest to cook meals home, and relied too much on fast food.

Ugh. Then I gained all those extra pounds.

So for today, it’s mung bean festival for me. It’s both my lunch and dinner, and I plan to have it again for the coming days. Maybe I’ll switch to a new type of beans every now and then, to add variety to my menu.

June 17, 2017

Goal: 1200 calories

-Food: 1008 calories

+Exercise: 108 calories

=Remaining: 300 calories

Thanks to these mung beans, I had 30g of fiber for the day — achieving my 25g goal! Woohoo! I love these beans!

Here’s the rest of what I ate today:

Breakfast: coffee

Lunch: Brown rice, Green Mung Beans Soup with Moringa Leaves

Afternoon Snack: coffee

Dinner: Brown rice, another round of Green Mung Beans Soup with Moringa Leaves, Lecso (Hungarian Sausage Stew with Lager)

Water: 1750ml

Lecso is a traditional sausage, tomato and bell pepper stew from Hungary. I saw a couple of Hungarian sausages in the fridge, some bell peppers, and my last bottle of Hite Beer – so I had the idea to make one.

By the way, it was a huge temptation for me! Had to watch out how much MEAT I put into my mouth. Ended up having half of a sausage.

Not bad. I was still within my limits.

Aaarggh! I still don’t have a weighing scale.

Day 10: Today I’m Eating More

With MyFitnessPal’s warning yesterday, I tried to catch up today by eating more and striving to hit the recommended 1000-1200 calories for women.

June 16, 2017

Goal: 1200 calories

-Food: 1223 calories

+Exercise: 14 calories (2,039 steps, mostly made during shopping)

=Remaining: -9 calories

Went over by 9 calories. Yup, 9 calories. This should be fine, not losing sleep over these minute details.

As I have planned, I’m having some leftover grilled fish today for lunch.

Here’s what I had today:

Breakfast: coffee

Lunch: Brown rice, leftover grilled milkfish, fresh avocados

Afternoon Snack: Strawberry shake, cream cheese-stuffed almond soft pretzels from Auntie Anne’s

Dinner:  Fried chicken tenders with curry mustard dip, Taco Bibimbap from Bonchon

Water: 1750ml

The Taco Bibimbap is a Mexican-version of the Korean rice dish bibimbap, with red kidney beans, salsa, and crushed nachos instead of the usual kimchi and veggies. I ordered this because of the beans. Love them!

However, the rice used here (unfortunately) is white rice, not organic brown rice which I normally have at home.

You see, this is the limitation when you eat out, and the resto does not provide its diners much choice. Like the option to change your rice from white to brown, or something like that.

Here’s the main difference between white and brown rice in terms of nutrients, from

One cup of white rice contains:

  • 242 calories
  • 4.4 grams of protein
  • 53.2 grams of carbohydrate
  • 0.4 gram of fat
  • 0.6 grams of fiber
  • 24 milligrams of magnesium
  • 0.8 milligram of zinc

One cup of brown rice contains:

  • 218 calories
  • 4.5 g of protein
  • 45.8 grams of carbohydrate
  • 1.6 grams of fat
  • 3.5 grams of fiber
  • 86 milligrams of magnesium
  • 1.2 milligrams of zinc

Since I am trying to reduce my cholesterol level, I need a lot of fiber in my diet. So brown rice really works for me. Brown rice has 8x more fiber than white rice! Although here’s something I didn’t expect: brown rice has more fat than white rice. So I try to balance this off by adding more good fats into my diet, like fatty fish such as sardine, mackerel, tuna and salmon.

I think it’s about time that Bonchon upgrades its menu to include healthier options for their rice. Don’t you think so?