Sophia's Shunshine Filled Salad

PANERA BREAD CLASSIC SALAD w/ my Tofu

It is an absolutely beautiful day here in Chicago (the suburbs) so I wanted something fresh and light to eat, especially since I had a healthy breakfast and a nice jog this morning.

I went to Panera Bread and got their Classic Salad - 150 calories (and it's a pretty decent size)

• Mixed field greens & romaine lettuce topped with
• Vine-Ripened Tomatoes
• Cucumbers
• Red Onions
• Reduced Fat Balsamic Vinaigrette
• Protein 3g, Fiber 4g

Then I made my own tofu and added it to the salad. I had a Sierra Mist and always get an apple instead of the bread as my side order.

I'm headed out to a surprise party for a friend, but on the way I'm making a stop at Starbucks to pick up some soy foods a co-worker brought for me. I'm excited to see what they are, and I'll definitely take pictures and post them!! Have a good rest of the day!

Sophia's Veg'd out Sandwich

~VEG'D OUT SANDWICH~

Am I overdosing on Tofu? Just in case I am I wont have any for dinner and I'll work on being more creative.

For lunch I had a super veggie packed sandwich.


My sandwich consisted of - (used Ezekiel Bread)

• Roasted Red Pepper Hummus
• Olive Tapenade
• Onions
• Avocado
• Mushrooms
• Tomatoes
• Soy Cheese
• Tofu

Wow, I just realized everything is all natural!!- I'm really happy my taste buds have matured and I don't need mayonnaise on a sandwich, and love vegetables.

Sophia's Dinner and a Movie

DINNER AND A MOVIE!!! I rented Twilight tonight and enjoyed my salad while watching it!

I was inspired to have a salad because I didn't really want anything heavy tonight and after looking at Fitness Magazines "Best Salads" I was eager to create my own.

Unfortunately I'm using Iceberg Salad, not my favorite, I normally like eating the dark and leafy greens but this will have to do.

In my salad!!!

• avocado (1/2 of one)
• chicken-less stuffed cutlet (stuffed with black bean and corn in a smoky tomato sauce)
• walnuts (glazed)
• light reduced fat balsamic vinaigrette dressing (1 package)
  
  
  

Sophia's Cloudy Day Lunch and Snack

It is extremely warm outside but getting very dark and only 5pm. I hope the sun is out tomorrow b/c I'm on my Spring Break and it would be nice to have some cheerful bright days!!

For Lunch I had my Teriyaki Tofu with onions (didn't use mushrooms today) and Tabbouli again. Then I went for a nice and long jog/walk. About a 1/2 hour later I was feeling a little hungry so I decided to have some of my High Fiber Cereal from Trader Joe's with Soy Milk for a snack.

This High Fiber cereal is great. It's only 80 calories per 2/3 cup serving. It has 3g protein, 9g Dietary Fiber (Soluble- less than 1g, Insoluble- 8g)

I like to use vanilla flavored soy when i eat this cereal b/c it will be a little bland otherwise.

Other snacks i had today which aren't pictured- some pita with hummus, an orange and almonds.

Sophia's LOOK AT ALL THESE SALADS!!!

I love looking at self.com, fitnessmagazine.com, and shape.com. They give great recipes, exercising, health and beauty tips! so here are some great Salad recipes I found on fitnessmagazine.com

INTERESTING & DELICIOUS SALADS

~for Spring Time~

It seems young adults (especially college students) don't eat enough living foods, especially salads. And to make it worse they are so unadventurous in their salad creations, and pile tons of fattening salad dressing on them.

That is something I always have to remember. A salad can be delicious with light dressing (try making your with a vinaigrette or olive oil), and I don't have to drown my lettuce in thick dressing which defeats the point of eating a salad. The dressing is crucial b/c some have from 40 cals per serving - 120 calories per serving

With Spring Time in the air, here are some light and delicious salad recipes I found on fitnessmagazine.com - what I like about this link is they give you the recipes and all the nutritional information.

http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/our-healthy-and-creative-salad-recipes/?page=1

Which one was my favorite... I really think I'm going to try either the (#11) Romaine and Avocado Salad with Lemon-Tarragon Vinaigrette or the (#5) Arugula-Fennel Salad with Pear Vinaigrette (minus the cheese in the salad dressing recipe.)

!!ENJOY!!

Sophia's Middle Eastern and Tofu Lunch!!

~MIDDLE EASTERN AND TOFU LUNCH~

Tabbouli and my Teriyaki Tofu w/ mushrooms and onions.

Some of you are probably wondering what is Tabbouli and what is in it. Well Tabbouli is a Traditional Middle Eastern Salad that you can find at any health food store (trader joes, whole foods) or middle eastern restaurant.

• Ingredients- Whole Wheat Bulger ( i feel like it should be Bulgar, but my package says Bulg'e'r), Tomatoes, Parsley, Lemon Juice, Onion, Canola/Extra Virgin Olive Oil, Sea Salt, Granulated Garlic, Dried Mint, Black Pepper.
• its all natural ingredients, healthy and Delicious!!

My Teriyaki Tofu

• sauteed mushrooms in a pan of light olive oil
• sauteed my tofu in liquid aminos and seasoning salts.
• In a separate mixing bowl I sauteed my sliced onions in a Teriyaki sauce.
  
  

Sophia's Light Breakfast

!!!WAKE UP!!!

Breakfast is my all time favorite meal, but now that I've decided to go Vegan, I think lunch will probably become my favorite because I'll be able to experiment more. (yet there are still so many exciting foods to have for breakfast.)

For Breakfast I had some Soy Pita Bread with Roasted Red Pepper and Hummus Dip, and a Strawberry Smoothie!!

Sophia went VEGAN Grocery Shopping!!!

First, just let me say sorry my pictures are so blurry. I need to get batteries for my camera and until then I'll be using my phone.

!!!VEGAN!!! I LOVE LOVE LOVE IT!!! so far my body just feels clear, and uncluttered. So why is it I've failed when I've tried to go vegan before?? Because I didn't do the proper shopping needed to make such a drastic lifestyle change.

Tabbouli (middle eastern salad), Olive Tapenade, Raw Almonds, and the Red Pepper Hummus accidently got cut out of the picture.
High Fiber Cereal, Mushrooms, Ezekiel Bread (original, flourless and low glycemic), Strawberry Smoothies.

Soy Pita, Soy Cheddar Cheese, Tofu, Chicken-less Stuffed Cutlets (stuffed with black beans and corn in a smoky tomato sauce.)

All of my foods are high in protein, which is something im really going to need at the moment. Im so excited. I feel so good about this change and am deteremined to stick with it.

Sophia's VEGAN Dinner and Dessert

YAY!!! I figured out how to upload the photos from my phone!!
Ok, Here's the Whole Foods VEGAN MEAL I had, (as stated in the previous post I'm switching to Vegan!!!)

I'm a little bit upset with myself for not writing down everything i ate, next time i promise i will, but I'll try to remember the best i can.

This is a main shot of everything, Tofu, Teriyaki Sweet Potatoes, Kale, Mushrooms, Cauliflower

The Teriyaki Sweet Potatoes and Tofu

again the kale

DESSERT!!! VEGAN CHOCOLATE CHIP CHEESECAKE

what type of ingredients did they use? here are some, just to name a few.

• granola, maple syrup, vegetable margarine
• vegan cream cheese, silken tofu, organic turbinado sugar, lemon juice
• vegan chocolate chips, organic soy milk vegetable margarine...

Overall, i absolutely love the Vegan diet. It's challenging b/c yes, its pricey and takes more preparation but the health benefits of eating close to a natural diet are great, and the clarity of mind and a closer connection with nature and life.

~Sophia's No Hassle and Natural Dinner~

Eating Animals is WRONG!!!!

TOFU

Tonight I made teriyaki tofu, steamed veggies (carrots, broccoli and cauliflower) and brown rice.

Step by Step Guide...

- Steam Brown Rice

- Drain Tofu, cut into squares and sprinkle with seasonings (added a bit of low sodium teriyaki sauce.)

- Sliced onions and put them in a separate mixing bowl with a little teriyaki sauce

- Combined Tofu and Sauteed onions in skillet

- Steamed my veggies

- Mix Rice with Tofu and Veggies

Sophia's Tofu and Hummus Stuffed Soy Pita LUNCH

Yesterday I went to Trader Joe's and found SOY PITA!!! I was really excited. I also purchased some Firm Tofu and Roasted Red Pepper Hummus.


So for lunch I really wanted, hummus, tofu and some pita...creating the Tofu and Hummus Stuffed Soy Pita!!


I cooked my tofu in olive oil and put a little Cesar vinaigrette dressing on it (I'm out of liquid amino's) then I threw some onions in the skillet with the tofu.

INSIDE THE SOY PITA!!

~Lettuce~

~Onions~

~Spicy Mustard~

~Red Pepper Hummus~

~Tofu~

~Avocado~

now I wish I'd added tomatoes, but next time!!

~All From Trader Joe's~

*Soy Pita
*Tofu- Firm and Organic
*Roasted Red Pepper Hummus Dip

Sophia's "OUT TO EAT AT A BURGER JOINT??? What To Order???!!!

IM STILL A VEGETARIAN!!!

- So I went to Red Robins with my boyfriend because he's been wanting to taste their burgers for sooo long. But when I looked at the menu everything was for carnivorous monsters.

Fortunately our sever told us we could substitute any burger with a BOCA patty (vegetarian) So that is exactly what I did!!!

I was munching on some of my guys garlic fries and tortilla chips earlier so I knew I had to be easy on the carbohydrates for my actually mean, which is why I chose the Lettuce Wrap Boca Burger and Side Salad with Balsamic Vinaigrette Dressing.

Lettuce Wrap Boca Burger

SIDE SALAD W/ Balsamic Vinaigrette Dressing

When I got home I went to the restaurants website which provides the nutritional value for my entire meal!!

CALORIES- 508

TOTAL FAT- 26 g

SODIUM- 1247g (way too high- but at least I know now)

Carbohydrates- 31 g

DIETARY FIBER- 12g

PROTEIN- 44g

Sophia's Veggie Packed Salad and Cheese Pizza

PIZZA

Now Pizza is my guilty pleasure- I seriously believe I could enter a pizza contest and come pretty close to first place if not first, lol. I've been wanting to make a pizza from scratch for the longest time and unfortunately this is still now my own creation. Just a four cheese pizza you pop in the oven. But it was delicious!!

Veggie Packed SALAD STEP I

I started with a simple salad, added Tomatoes and Avocados. YUM



Yet I was craving a lot of veggies today so I steamed some mixed vegetables (broccoli, cauliflower and carrots) and threw them on top of the salad.

Veggie Packed Salad STEP II

I love vegetables on a salad. Once you start adding exciting things to a salad you never want to eat a plain one again!!

Sophia- Snacks are not just for kids!!!

!!!SNACK TIME IS HERE!!!

I LOVE SMOOTHIES!!! I never try anything exciting when it comes to smoothies, i always stick with the classic banana and strawberry mix, lol. I got this one from Sunrise Health Food Market. Its all natural, just a banana, strawberry's and apple juice!! i love how sometimes at the bottom there are chunks of fruit, it reminds me its all natural and its a fun little surprise. !!

When Days get busy you need snacks to keep you going, but healthy snacks!!

I had an all natural Vegan Mixed Nut Bar- they are really good!! and they provide a good amount of protein and are under 200 calories. Then i had a banana to go along with that!!

Yes i had two bananas today but i love bananas. Alot of people don't like to have to many in one day because they are high in calories, but this will not affect me in anyway today!!!

Sophia's HEALHY TAKE OUT!!!

One word...

PF CHANG'S!!! (ok two words) .
I love PF Chang's because their Chinese food is a little bit healthier than the average Chinese food restaurant.


Tonight I had my favorite meal from PF's... MA PO TOFU with BROWN RICE and SICHUAN STYLE ASPARAGUS!!


What I also like about PF Chang's is you can go on their website and look at the nutritional facts.

I split everything with my mom, but here are the nutrition facts from the website.


Brown Rice- 1/2 cup = 109 calories
Ma Po Tofu (with Broccoli) - 8oz (2.5 servings) 391 calories
Sichuan Style Asparagus (spicy) - 107 calories.

Sophia's Protien and Magnesium, Vitamin C, Iron, Potassium Lunch

~LUNCH~

LUNCH!!! well, I was lazy and didn't feel like making anything so I just heated up some fish (salmon) and green beans.



Earlier today I had a vegan health bar for a snack and I'm sooo mad I didn't have my camera. It was the Nut Mix, which provides a nice little boost of Protein. "ORGANIC NATURE BAR- Gluten Free, Vegan"!

Green Bean Health nutrients. (From Trader Joes, French Green Beans)

- i have to put the direct quote of what this website says about green beans because I love it. "Green beans, while quite low in calories (just 43.75 calories in a whole cup), are loaded with enough nutrients to not only power up the Jolly Green Giant, but to put a big smile on his face" (http://www.whfoods.com/genpage.php?tname=foodspice&dbid=134)

Green Beans


• Great source of magnesium (strengthen the formation of bones and teeth. Promotes a healthy heart)
• Vitamin K (good for the blood, prevents excess loss of blood during injuries)
• Vitamin C (protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and skin wrinkling)
• Potassium (Potassium helps carry oxygen to the brain, good for your muscles)
• Iron (prevents anemia, improves depression, stabilizes mood, boost stamina, stimulate immunity).

Sophia's trying to be healthy and eat.

Finally finishing the dinner I had when I went out on Saturday night. It was a shrimp pasta but there are no more shrimp. Pictured is just Pasta, Tomatoes, Asparagus and I put 2 Soy Sausages in there for the protein.

Morning Star Soy Links
Per 2 Links
Calories- 70
Protein- 9g
What is healthy about this meal

Tomato health benefits

- Calories- 37

- lycopene (antioxidant and cancer-preventing

properties)

- fights prostate cancer

- potassium (lower high blood pressure and reduce the risk of heart disease)

Asparagus health benefits

- Calories- 43
- a good source of potassium
- great for your heart
- helps treat depression


So, as stated in my last post I just haven't had an appetite. I know I need to eat but when I do I get queasy. So the reason for this (sorry of no relation to the blog) I have a boyfriend now and the butterflies and happiness just makes me forget about food and not crave it. Tonight I "made" myself eat a little dinner but became a little queasy again afterwards. I promise I will be back to normal soon. Sorry Everyone.

Sophia's- Out to Eat Healthy- but where's my Appetite :(

So tonight I went out to dinner with my aunt, uncle and mom to this great restaurant in Chicago called "McCormick and Schmick's Seafood"- but honestly I haven't had an appetite all day- Really I haven't. But here is what I ordered, and seriously couldn't finish even half of each dish.

Sorry the pictures are backwards, the cake is last and the appetizer is first.


A CHOCOLATE MOOUSE CAKE with Vanilla Ice Cream- it was twice this size, so I shared it with my mom , and then only ate half of this portion.
Main Dish- SHRIMP BELLA (shrimp, roma tomatoes, penne pasta and goat cheese, asparagus)
I chose this dish because #1 i love shrimp, #2 I didnt want anything with a heavy sauce, and #3 all the veggies in it, well the tomatoes and asparagus, lol.) I ate like 1/4 of this, if even that much.

The Before Dinner Salad!!!- i just got the house salad- it was between the cesar and the house, and because I was having pasta I didn't want heavy cesar- the House Salad had a delicious light vinaigrette dressing, with onions, goat cheese, walnuts and spinach leaves.

The Appetizer- ok, this is weird, but cool. At dinner we kind of got VIP service b/c my uncle was really nice over the phone when making the reservations and my aunt knew a woman who worked at the restaurant in Pittsburgh. So this was a special and new appetizer.

- Shrimp, Oyster, and i have no idea what the other two items were. But YUM :)

Sophia's Dont Eat This on a Date SALAD!!!

ONIONS!!! and FISH!!! eww, this pic doesn't look to appetizing, lol. but i like it.

I'm not that hungry but I have to work late so it's smart to eat. I don't want to starve later at work and end up eating sweets at the job or come home and scarf down a meal. By having a salad i'll make it through the night and probably wont need anything later on tonight.

SALAD

- broiled fish, provides protein

- avocado

- onions

- Tastee salad dressing (Stacy hates this dressing, lol. Its not the healthiest choice, its heavy and sweet.

In my hand i have some left over chips from the cookies i made Doc and Afam. I had a tiny chocolate craving

Sophia's Beyond Packed Lunch

WOW. Never again will I eat this, ever. When I feel kind of sick I realize my appetite is a little heavier than it would be normally. So for lunch I wanted something heavy and warm. It you are going to eat a big meal its better to eat it earlier in the day because your body will burn it off, but still, nothing can prepare you for how many calories are in this sandwich. (not pictured but i ate the other half too) I had no idea until now.

Because of today, expect to see a light load tomorrow. I really should have stuck with the veggie sandwich, but ohh well. I enjoyed it , I just know to cut down the calories tomorrow.

Panera Bread's Tomato Mozzarella Panini- Fresh mozzarella, roasted & fresh tomatoes, fresh basil and all-natural sun-dried tomato pesto on Ciabatta.

LEMONADE- so refreshing!!

SALAD- I just used romaine lettuce with avocado and onions. Avocado's are high in potassium and monounsaturated fatty acids which protect against breast cancer.

SANDWICH INFO

Nutrition - 780 cals, wow- good thing i had a low calorie breakfast.

Protein- 30g (that's really good!)

Dietary Fiber -7g

Total Carbohydrate- 99g (way to many grams)

Even though it was a lot of calories dont forget, as long as all of your meals are not high in calorie and its not everyday, you'll be ok. The average woman is supposed to consume about 1500 cals a day, just from this meal alone I've had more than half.