All posts by dotyness

I'm a mother, a hockey fan, a photographer, a sugar and nicotine addict, a non-smoking smoker, a struggler, a connoisseur of the absurd, a reader, a traveler, a writer, a student of light and shadow, a foodie, a daughter, a sister, a friend, and a crazy cat lady. I talk to myself more than I care to admit and perhaps even more than is healthy. I'm in a time of great change and turmoil so now I'm talking to you as well as to myself.

Accountability, Cravings, Food, Habits, Thought Patterns

Get Thee Behind Me, Little Debbie

May 1, 2013 dotyness Leave a comment

We had another lunch training session at work yesterday and after The Foolish Cookie Incident, I actually started being a little concerned about the boxed lunches a whole 24 hours prior. I was worried about losing another dual to a baked good.

Boxed lunches arrived and I had a great sliced turkey sandwich. I ditched the top piece of bread and enjoyed it open-faced. The chip bags were the big single servings (you know – the ones that aren’t really single servings); so, I ate a quarter of those. The fruit cup was great. The pasta salad looked good, but I chose not to eat bread and pasta at the same meal. So far, so good. Enter the brownie.

The Brownie. Four square inches of moist, chocolaty wonder, liberally dusted with white chocolate shavings. If you’re quiet, you can hear the angels sing.

During my Monday Menu Musings, I had explained my problem with the cookie to a coworker. I just didn’t know if I could face another one down. At high noon in the bakery, I’m pretty sure that chocolate walnut disc was going to be the faster draw. That’s when this Great American Woman stepped in and offered to take the bullet for me.

Appearing to be very athletic and fit, she offered, nay, she demanded that I give the cookie to her. That kind of sacrifice just brings a tear to your eye, doesn’t it? Such a sweet woman! Of course, I must hate her on principle because she’s beautiful and can still fit into her clothes after eating 440 calorie cookies, but she’s still sweet.

Temptation is everywhere, all day, all the time, smiling at us from the snack shelf wearing a Nannette Fabray grin and a cowgirl hat. We can’t get rid of it; so, we have to find effective ways of dealing with it. After opening the lunch box, I put the brownie behind the lid so that I couldn’t see it. I left it out of sight until I could run out of there to give it to Rene. At an event last night, I stood with my back to the M&Ms on an exhibitor’s table. Although out of sight doesn’t mean out of mind, it does make it easier. Having healthful alternatives close to hand is also good.

I’m not trying to tell you that some hummus and baby carrots are better than an oatmeal creme pie because that would just be crazy talk; however, I am telling you that we don’t have to let Swiss cake rolls determine our fates. Although I ate an oatmeal raisin cookie at that event, it was my only gastronomic sin of the day. At worst, the net effect of that cookie was break even.

And, sometimes, that’s good enough.

Food, Habits

Water, Water Everywhere, But How Much Should I Drink?

April 30, 2013 dotyness Leave a comment

(In earlier posts, I told you that I am no doctor, dietitian, or personal trainer. Now, you discover that I am no Samuel Coleridge either. Shocking. Tragic. I’ll give you a moment to recover.)

I grew up on well water, which is to say water that often tasted like metal. I hated it. To this day, it is a struggle for me to choose to drink water. I rarely buy bottled water because: 1. the plastic waste appalls me, 2. the cost appalls me more than the plastic waste does and 3. the water here neither looks nor tastes like rust. So, it’s to the tap I go. When I do, I still fight with that five-year-old in my head that says it’s going to taste yucky.

The five-year-old doesn’t get a vote and regardless of the taste, my body needs water. How much does it need? I haven’t got a clue. Check five different websites and they’ll tell you five different things. Here’s my approach:

I drink a pint when I first get up to start my system and get rid of the remnants of the dragon that died in my mouth overnight.
I drink no more than one carbonated beverage per day. I love Diet Coke; so, this is a real struggle that I sometimes lose in spectacular fashion. Still, if I win more days than I lose, I figure I get a net-effect win.
For every cup of coffee or glass of sugar-free lemonade, I drink an equal amount of water.
By keeping a water bottle at my desk, I can sip all day long.
For hunger pangs outside of normal meal or snack times, I drink a pint of water. The human body will often trigger hunger alerts when what it really needs is fluid.
When exercising or working outside, I take frequent breaks to drink small amounts. My body tends to dispel heat poorly leading to heat exhaustion. Without those breaks and small bits of water, I will get a massive headache and may actually become ill. I blame it on the Viking genes.
And, finally, when PMSing, I drink more water than usual. Counter-intuitively, this actually keeps me from retaining so much fluid. Plus, the glass keeps my hands occupied so that I don’t choke anyone while I’m grouchy.

Now, let me share my own experience so that you may be forewarned, if need be. When I first started drinking a lot of water and anytime I go back to it after having an affair with Diet Coke, a couple of things happen in those first few days:

My colon freaks out, cramps up and throws everyone out of the bar. Right. Now. For those other hydrophobes out there, when you first go the water route, do it on a day when you don’t have to leave your house.
My feeling of thirst kicks into overdrive. It’s as though my body realizes that I’m finally listening, giving it what it’s been asking for, and demands more.
My complexion looks younger – like a spotty teenager, actually. I don’t know why that is. Perhaps the influx of water pushes a great deal of waste through my pores at one time causing an outbreak. I don’t know, but it clears up fairly rapidly as I continue to push water through my system. If any of you knows the answer to this, please share with the rest of the class.

The bottom line about making more healthful food choices is to make more natural choices. As far as beverages go, there’s not a much more natural or basic choice than water. The earth is made primarily of it and so are we. Our bodies need it to lubricate our joints, eyes, muscles and digestive system. They use it to flush out waste products, to transport platelets and nutrients, to cool us, and a jillion other things. And while Diet Coke certainly contains water, to say that it’s a healthful drink is like saying chocolate cake is a healthy breakfast choice because it contains eggs.

I’ve tried both of those arguments. Nice try. No cigar. Let’s have a glass of water.

Cravings, Habits, Thought Patterns

From The Black Knight to Varuca Salt

April 29, 2013 dotyness 4 Comments

What a weekend! I had planned to be at a family gathering; however, about five hours after lunch on Friday, I became violently ill. The abrupt and violent onset of symptoms, as well as the timing, lead me to believe that I might have had some kind of microscopic hitchhiker on my lunch of salad greens, raspberries and slivered almonds. Whatever the cause, I was effectively down for the count until yesterday, at which point, my appetite became Varuca Salt.

This happened a couple of times during my first big reduction. I would have these cravings that made me feel almost panicky. And what did I crave? Red meat, the greasier, the better. Bratwurst cured the cravings both times. Yesterday, a small burger made from ground chicken and feta did the trick.

Our bodies will often tell us what they need, I think. Sometimes we call it “having a taste for” something. Sometimes we call it a craving. Whatever we call it, I believe it is direct communication from our bodies addressing some deficiency. The communication I got yesterday was urgent – cellular Varuca Salt screaming, “I want it now!”

While we can’t be at the mercy of cravings, we certainly have to address them because they just don’t go away. From time to time, my body will tell me that it needs Cheetos. I’m pretty sure it’s lying to me. Still, I have to address the craving before it becomes a monster. More often than not, some salted nuts will do the trick. My body just wanted something salty and it asked for what it prefers: Cheetos – the puffy kind. But, in a pinch, it will take the mixed nuts.

Ice cream cravings can be addressed with a container of yogurt put into the freezer or even a frozen banana. Chocolate cravings can be annihilated with a small piece of dark chocolate or even an apple. It depends on if my body wants the chocolate or the sugar.

On occasion, though, cravings have fangs. You know the ones I’m talking about. I try all the healthful alternatives, but my body just giggles and says, “Nice try, chica. Now, hustle on down to the store and get me some M & Ms. Chop! Chop!” So, I hustle on down to the store.

Here’s where the individual servings come in REALLY handy. I can get a small bag of M & Ms and that will quiet the craving. I don’t have to get the King Size or the Front End Loader Size. The regular one is good. A single serving of a quality ice cream works. I find that those tiny Haagen Dazs work better than the same size of some other brands since the ice cream is both richer and denser. Once I enjoy the single serving, I’m good to go.

The body wants what it wants. I just don’t always know exactly what it’s asking for when it makes its demands. Still, I can address the needs without becoming a slave to the cravings, creating further ones with sugar crashes or eating myself into bigger pants.

Cooking, Food, Habits, Thought Patterns

You Take It On The Run, Baby

April 26, 2013 dotyness Leave a comment

That thing in your kitchen or dining room, is it: A) a dining table? B) a desk? C) a filing cabinet? or D) all of the above? I had to go with mostly B for my answer.

We eat at our desks, in our cars, over the sink, in front of the television, at the computer and generally everywhere else but at the table. Even when we cook it ourselves, mealtime is something we blow through rather than something we enjoy. Since HOW I ate was nearly as important as WHAT I ate, I found it crucial during my lifestyle change to make a HUGE shift in this habit. Here are some things I did (and do) to help me get a handle on how I ate:

I eat most of my meals at the table. This lets me concentrate on my food and on my dining companion. If I’m eating alone, I am able to just appreciate my food, making the meal feel more like an event and less like a footnote.
I eat on a plate – a real one that has to be washed and everything. I use metal cutlery and glass drink containers, even at work. Although my office supplies plastic cutlery and disposable plates, I bought an inexpensive set of cutlery, a glass plate and a glass bowl from Target. In total, I spent about six dollars and it was worth every penny. My colorful salads look pretty on the plate and it feels like I’m eating a real meal. The glass plate is also a little smaller than a standard plate; so, my portions can be a little smaller while appearing large. (Plus, I’m not throwing plastic and styrofoam into the waste system!)
I try to make my meals look appealing with lots of color and texture, as well as flavor. Use red bell peppers instead of green, or Swiss chard instead of spinach sometimes for a pop of color. Add a couple of crushed almonds, walnuts or a few chunks of apple to your salad for some crunch.
I eat slowly, chewing each bite and enjoying the different tastes and textures. This is important so that my stomach has enough time to communicate with my brain, telling me that I’m full.
I experiment with new foods, new herbs, spices and preparation techniques. I also use stronger flavors like cumin, red pepper, white pepper, garlic, cilantro, dark chocolate, etc. A little feta or goat cheese on my salad adds a nice kick to those greens! Those flavors wake up my taste buds and let them know we are having a treat! (If you do this, your coworkers will likely want you to keep a toothbrush, some toothpaste, mouthwash and sugar-free mint gum at your desk, too! If you don’t much like those coworkers, skip the minty fresh and go double time on the goat cheese. The area of office space available for your exclusive use with increase proportionally.)

Food satisfies an appetite. If you don’t enjoy the aromas, flavors, colors, and textures, you’re cheating yourself out of three-quarters of the experience! That email can wait. Angry Birds will still be there after lunch. There’s very little really worth watching on prime-time TV, anyway. Take those 20 or 30 minutes of mealtime to reconnect with your family, your friends, your food and your body. It will be the most enjoyable time of your day.

Habits, Motivation

When You Are Your Own Black Knight

April 25, 2013 dotyness Leave a comment

Of course, one of my favorite movies is Monty Python and The Holy Grail. And, of course, one of my favorite scenes is when the Black Knight stands at the bridge and declares, “None shall pass!” About 30 pounds into my weight loss, I realized that I was my own Black Knight.

I was looking for a pair of warm-up pants. I had bought the whole suit on sale some months before and, while I could locate the jacket, I couldn’t find the pants anywhere. They had always been too tight and I had never warn them. Finally, I remembered that I had donated them to Goodwill because I thought I’d never be able to wear them. Slam on the brakes. I thought I’d never be able to wear them. I did – no one else, just me.

The truth is, no one else thought that much about my weight. I’m just not that important in their worlds. That’s not to say that I don’t have friends and family who love me – I do. But, none of them were wringing their hands over the fact that I was obese. Certainly, none of them were losing sleep thinking that I was unable to lose weight. I’d be willing to bet that it never even occurred to them that I was unable to lose weight. I was the one who thought that. I was the one who didn’t believe in myself. I was the one standing in my own way, denying passage.

How sad is that?

So, the biggest challenge wasn’t necessarily cutting calories or making good food choices. The biggest challenge was vanquishing the Black Knight. And, to be honest, it’s a challenge I still deal with at least a little bit each day. The way to win is not with one swift thrust from The Blade of Logic. Like King Arthur, I had to strike multiple times – disarming, then, um, dislegging my own Belief Black Knight. And, like the knight in the movie, even without arms and legs, the demon still threatens to bite my knee caps. He’s never completely gone, but he’s not nearly as fearsome as he was two years and all those pounds ago.

And for those external Black Knights? I quote the crazy-talented Pavel Datsyuk: “There are so many people out there who will tell you that you can’t. What you have got to do is turn around and say, ‘watch me’!'”

So, to both my internal and external Black Knights, I say with all due respect (which is to say very little), “Watch me!”

Cooking, Food, Vegetarian

Vegetable Medley

April 24, 2013 dotyness 5 Comments

1/2 grapefruit, dry toast, boiled egg. Baked chicken, green beans, and salad. Baked chicken, green beans, salad.

We’ve all tried this diet, haven’t we? This one or another that was about as enticing as a dose of cod liver oil. There’s no way anyone can stay on a diet like that in our society. We are accustomed to too many choices. Any plan to narrow food intake to just those items is doomed from the start.

During my lifestyle change, I wanted to keep mealtimes interesting. To do that, I tried lots of new foods. You saw some of the choices on the menu here yesterday. There may be some things on that list that are unfamiliar to you or you may just not think of eating them often.

To the list of vegetables I eat regularly, I added eggplant, kale, collards, turnip greens, edamame, rutabega, beets, beet greens, sweet potatoes, parsnips, purple carrots, butternut and acorn squash, yellow tomatoes, Italian rabe or rapini, etc. I still keep broccoli, carrots, grean beans, tomatoes, salad greens, spinach, cauliflower, cucumbers, yellow and zucchini squash, onions, mushrooms, cabbage, asparagus, sweet peppers and some others I’m sure I’m forgetting. Look at the variety there! And there are still lots of things I haven’t tried – kohlrabi, fennel, to name two! Switching up what I cook keeps mealtimes interesting. It also switches up the nutrients I’m getting, making my diet more balanced. You might have noticed that I don’t list corn or white potatoes anywhere. That’s because corn has very little nutritional value for humans – which is a crying shame, if you ask me. I do enjoy corn on the cob or a corn salad every great now and then, but maybe only two or three times a year. And white potatoes are really starchy. Again, they are something I just don’t eat often.

My point is this: vegetables come in a huge variety! Try something new. If you don’t like it, don’t eat it again. If you do, you’ve just found something new to add to your rotation.

Dairy Free, Food

Dairy, Dairy, Quite Contrary

April 23, 2013 dotyness 3 Comments

“If you had been my first baby, you’d have been my last!”

My mother used to say that from time to time. It wasn’t that I was a horrible baby, it was that I was allergic to milk. So, for the first several weeks of my life, I screamed. And I screamed. And I screamed. Apparently, I drove nearly everyone insane. Finally, the doctor recommended that they feed me something called lamb base (by all accounts, a vile substance) and I stopped screaming. Angels sang. Humans slept. Pretty maids grew all in a row.

Barbara Mandrell was Country Before Country Was Cool. I was Lactose Intolerant before that was …um… cool? Okay, in vogue? Whatever. Although, I think that perhaps I’m not lactose intolerant. I can enjoy some dairy with its sugar. I think that perhaps it’s the milk fat that lets me know how the garden grows!

On the menus I publish on Sundays, you’ll find regular Greek and Australian yogurt, and regular hard cheeses. You’ll also find almond milk, reduced fat normal yogurt and fat-free cottage cheese. I can digest most regular Greek and Australian yogurt and regular hard cheeses. Something in the processing kills whatever it is that wreaks havoc with my system. However, regular yogurt, milk and soft cheeses are a nightmare for me. I go with the reduced or no fat versions of those and I’m fine. I use almond milk on my cereal.

I’ve tried soy milk, rice drink, goats’ milk and almond milk. The soy doesn’t work for me since it upsets my stomach nearly as much as cows’ milk. Soy also contains some hormones I’m not crazy about adding to my diet; so, that really isn’t an option for me. I didn’t much care for the flavor of the rice drink. As for goats’ milk, maybe I got the wrong kind, but it was, in a word, disgusting. I am thrilled that some people like it and provide those farmers with customers; but, even thinking about it makes my lip curl. Almond milk works for me. The calorie count in the unsweetened almond milk is crazy low, too, which is great! I like the dark chocolate version for an after workout recovery drink. Almond milk also has more calcium than dairy milk. I don’t know if that calcium is as readily absorbed as calcium in dairy milk and I’m having a hard time finding out. If any of you knows, please share.

Brie is a soft cheese exception. I can eat it without pain; but brie is one of those weird cheeses to me. Sometimes I like it, sometimes….ew. I’ve discovered, though, that it can make a nice addition to a green salad. I’ve also discovered that I like the Ile de France brie better than the President brand. Additionally, the Ile de France brand comes in these wee tiny little wheels that are just perfect for a single salad with spring greens, walnuts, blackberries, bits of orange and a fruit vinaigrette. It makes for a really tasty, if somewhat girly, salad. Sorry, guys.

Dairy is a great source of calcium, protein and, let’s face it, flavor. I need all of those in a healthy diet and I’ve found ways of enjoying dairy without finding out just how the garden grows.

Accountability, Motivation

Monday Morning…um….Yellows

April 22, 2013 dotyness 4 Comments

Confession. Last Monday, I wasn’t annoyed that the scales showed no weight loss. I was annoyed because they showed a seven pound gain! I knew that wasn’t valid; however, I was still all kinds of irritated. If you’ll notice, as of today, 22 April 2013, the weight loss counter shows a total loss of only six pounds. So, yes, last Monday, the scales showed that for all of my efforts, I had gained a pound.

This morning, the scales show me back down at the six pound total loss. I promise that from this point forward, I will be 100% honest with you about the scale results. I didn’t want to do that last week, however, because I knew that the numbers were flawed and I knew that if I pushed through, they would correct. However, if you are just starting your weight loss journey, that kind of information could just torpedo the whole project right there – or, at least, it would have for me in times past.

So, I’m back to square two, and that’s not such a bad place to be. The momentum is heading in the right direction and the things I did last week worked; so, I will continue doing those this week:

I drank LOTS of water – in the form of water or coffee, I drank at least 8 pints a day.
I kept my wheat portions down to no more than two in the whole week. I satisfied my grain needs with steel cut oats. This week, I will add a little brown rice.
I ate no more than two fruit servings per day.
I got in at least four hours of exercise this week that included five days. I’ll be honest, a couple of those days were kind of phone-in efforts. This week, I add that I will get in four hours of exercise that include me getting sweaty and include at least five days.

As ever for those of us with chronic, self-esteem related weight issues, the keys are:

modify my behavior. To get different results, I must do different things.
(and this is most important) DO NOT ALLOW OLD, NEGATIVE THINKING PATTERNS TO DEFEAT ME.

I will continue to be my own best friend and defender rather than my own worst enemy.

Cooking

Let’s Eat – 2

April 21, 2013 dotyness Leave a comment

It’s time again! Here are some meal suggestions for the upcoming week with approximate calorie values. Like I said last week, your calorie budget will likely be different from mine. Make appropriate adjustments and EAT ENOUGH. You will sabotage yourself by eating too little as surely as you will by eating too much. Our goals should be to be healthier, not to be the media’s version of beautiful. We aren’t all built that way and it would be unhealthy for many of us if we did look that way. My friend Amanda has beautifully delicate bones. At a size 4, she looks fantastic. With my medium bones, at a size 4, you can see where my ribs join my sternum. It’s straight up nasty. Let’s be healthy and be the beautiful we were made to be rather than the one we’ve been told to be.

For breakfast, you’ll see three meals of steel cut oats. I like those for several reasons: 1. you can cook several servings at once and just warm them up when you need them, 2. by adding different things, you get vastly different meals, 3. they have a wonderful texture and flavor, and 4. they stick with you, providing good energy for busy mornings.

On this list, you will find crunchy natural peanut butter. I use the natural kind because I don’t want anything other than peanuts and salt in my peanut butter. Smuckers makes a good one; but, Publix, Kroger and Walmart all sell a store brand. It does cost a little more than homogenized peanut butter and you have to mix the oil in (or pour it off, like I do), but you’re not getting added sugar or palm oil.

Tony Chachere’s Creole Seasoning is listed a couple of times. If you don’t have that in your kitchen, stop right now. Go get some and don’t let yourself ever run out again. It’s great on nearly everything and adds either mild or frightening kick depending on your taste buds. I use it in eggs, on chicken, on fish, on steamed vegetables…..

Thanks for reading and, please, enjoy your food, enjoy your week and share your favorite menus and recipes with us!

Breakfast

1 c. fat-free cottage cheese, 1 navel orange – 290
1/4 c (uncooked) steel cut oats, 1 tbsp chia seeds, 2 tbsp ground flax seed meal, 1 tbsp raw honey – 324
1/4 c (uncooked) steel cut oats, 1 tbsp chia seeds, 2 tbsp ground flax seed meal, 1 tbsp molasses – 324
1 whole egg, 2 egg whites, 1/4 c. chopped onion, 1/4 tsp Tony Chachere’s sesoning, 1 c. raw spinach – 110
1/4 c (uncooked) steel cut oats, 1 tbsp chia seeds, 2 tbsp ground flax seed meal, 1 sm. mashed banana – 354
1 mini bagel, 1/2 tbsp crunchy natural peanut butter, 1/2 tbsp reduced sugar raspberry jelly – 171
4 oz Jenny O sweet Italian turkey sausage link, 1 egg, 1/4 c. chopped onion – 237

Mid-morning snack

1 apple – 72
1 apple, 1 tbsp crunchy natural peanut butter – 167
1 stick light string cheese, 1 c. seedless red grapes – 154
4 tbsp hummus, 20 baby carrots – 280
1 stick light string cheese, 1 c. red seedless grapes – 119
1 large banana – 110
1 grapefruit – 120

Lunch

2 c. iceberg lettuce, 1/4 c. onions, 25 g dark meat chicken, 3/4 c. black beans, 2 tbsp Marzetti Spinach salad dressing, 1 pc Laughing Cow semi-soft jalapeno cheese – 380
1 c. raw spinach, 2 c. Italian salad mix, 10 boiled shrimp, 2 tbsp Ken’s Light Parmesan & Peppercorn dressing – 158
1 c. fat-free cottage cheese, 1 navel orange – 290
1/2 oz deli ham, 1.5 oz. genoa salami, 1/2 slice deli roast beef, 1 c. shredded lettuce, 1 tbsp. parmesan cheese – 221
1 c. Italian salad mix, 1 c. raw spinach, 2 tbsp Marzetti spinach salad dressing – 88
1 c. Italian salad mix, 1 c. raw spinach, 2 tbsp Marzetti spinach salad dressing, 10 boiled shrimp – 148
Wendy’s grilled chicken sandwich – 350

Mid-afternoon snack

1 whole mango – 65
2 oz English Walnuts – 370
4 tbsp hummus, 20 baby carrots – 280
Fiber One chocolate peanut butter brownie – 90
1 mini bagel, 1/2 tsp crunchy natural peanut butter – 158
1 c. seedless red grapes – 69
1 navel orange – 62

Dinner

1/3 serving grilled chicken nachos (El Pollo Loco), 6 grilled chicken wings – 582
4 oz baked Swai, 2 thin slices bacon, 1 c. steamed collard greens, 1 c. steamed turnip greens, 1 medium baked sweet potato, 1/4 tsp Tony Chachere’s seasoning – 391
1 c. collard greens, 1 thin slice bacon, 1/2 c. white beans – 242
1 baked chicken leg quarter, 1 c. steamed yellow squash, 1 c. steamed spinach – 248
6 oz baked chicken breast, 1 c. red seedless grapes, 1 c. iceberg lettuce, 2 tbsp Ken’s Light raspberry pecan vinaigrette – 324
1 c. Italian salad mix, 1 c. raw spinach, 2 tbsp Ken’s light options balsamic vinaigrette, 10 boiled shrimp – 148
Ruby Tuesday’s Barbecue grilled chicken meal (fit & trim) – 345

Evening Snack

1 pc string light string cheese – 50
1 c. dark chocolate almond milk – 120
1/2 c. fat-free cottage cheese, 1 navel orange – 142
3 c. popped kettle corn (Pop Secret) – 105
1 pc Babybel 70
1 Skinny Cow ice cream sandwich – 140
4 oz. Oikos caramel yogurt 110

Cooking, Eating Out, Habits

Dressing Up

April 19, 2013 dotyness 1 Comment

Yesterday, Christina commented, “Isn’t it crazy to look at nutrition facts and realize how many calories things can have?! Especially at restaurants!” Yes, yes, it is. I think that salads are the biggest mine fields.

You go in, sit down, order a salad so that you can have a healthful meal. A Cobb salad – mmmmm. Tasty and (at Chili’s) 720 calories. You read that right. 720. A Caesar salad with grilled chicken? 650. At Appleby’s, that same salad is 820! WHAT?! It’s a salad!! The culprit, as you already know, is the dressing. A grilled chicken Caesar salad at Appleby’s without dressing is a very reasonable 370.

Condiments are flavor boosters; but, we don’t tend to think of them as food. As a result, we also don’t tend to think of them as having calories. Nothing could be further from the truth. I pulled out some condiments from my refrigerator:

Kraft chipotle mayo – 1 tbsp – 35 cal
Sweet Baby Ray’s honey barbecue sauce – 2 tbsp – 70 cal
Sriracha sauce – 1 tsp – 5 cal
Vava hot ajvar – 1.4 oz (just over 2 tbsp) – 69 cal
Naturally Fresh bleu cheese dressing – 2 tbsp – 170 cal
French’s yellow mustard – 1 tsp – 0 cal

Obviously, mustard is a better calorie choice than mayonnaise and just about anything is a better choice than bleu cheese dressing. Here’s the thing, though – you may adore bleu cheese dressing. And if you do, there’s therapy available, I’m sure. Um, what I mean to say is that it may be worth it to you to cut something else out so that you can enjoy that on your salad. Just like it’s your money in your bank account, it’s your calorie budget. You can choose to spend it how you like. Buying clothes on Rodeo Drive is going to blast through my budget faster than shopping at my local mall and leave my closet emptier. Similarly, pouring that bleu cheese on is going to blast through your calorie budget faster and leave your belly emptier. Still, Armani may be worth it to me and bleu cheese may be worth it to you.

There are ways to have a little of both worlds, though. I can make my budget go further by dressing up an inexpensive dress with an Hermes scarf. You can either thin your dressing or leave it on the side. Rather than pour the dressing over the top, dip your fork into it before each bite. You get a little of that taste you love without carpet bombing your calorie budget.

It’s your budget. Just look before you eat so that you can be an informed consumer.

The Daily Doty