Nutritional Counseling

Well, Friday totally slipped away from me. I wanted to tackle my lengthy To Do list, but I ended up sitting in traffic for 2 hours and running errands for another two hours, so things didn’t go as planned. 😕 I did, however, enjoy a wonderful 60-minute facial this afternoon. So, I guess it wasn’t all bad. 😉


I started my day with Siggi’s yogurt mixed with Raisin Bran and sliced banana.


And, of course, iced coffee with vanilla soy milk.



Once again, I didn’t eat lunch until 4 o’clock today. (WHY does this keep happening!?!) I was so hungry, I actually felt light headed, which is definitely a first for me. I NEVER let myself get that hungry. So, as soon as I walked in the door of our apartment, I housed 3 bowls of cereal… copious amounts of cereal.


OMBE: Nutritional Counseling

Yesterday, I met with OMBE’s Registered Dietitian, Laura. Originally, I wanted to chat with her about how to properly fuel for running and training for a marathon, but once we got talking, our conversation moved onto my cookie “binge” issue.

Every other week or so, I overdo it on desserts, like baked goods and other random treats. I don’t always talk about this on the blog, but it’s something that I struggle with fairly frequently. In this post, I talk about how I try to deal with it.

To begin our session, Laura and I reviewed my diet as well as my eating and exercise habits. She was happy with the amount of exercise that I get, but she was concerned about the nutritional makeup of some of my meals. Breakfast looked great to her, but lunch and dinner were often lacking in protein and healthy fats. Laura explained that if my meals are missing these key elements, they’re likely not satisfying me, which then leads me to crave quick energy from carbohydrates. Basically, my body is missing out on nutrients that are supposed to keep me satisfied. So, in theory, if I add more protein and fat to my diet, my cravings shouldn’t be so out-of-control.

So, Laura and I brainstormed some ways to add more protein and healthy fat to my diet. She suggested tofu, avocado, beans, legumes, egg whites, soy milk, and sprouted bread (protein + fiber). Laura also mentioned that some of the soy milk products on the market contain GMOs (genetically modified organisms). Eden soy products, however, are made from non-GMO soybeans, so she suggest their brand of soy milk. Laura also mentioned that Eden’s products are BPA-free.


To be honest, when Laura first suggested tofu, I was less than thrilled. Every time I make tofu, it always turns out mushy and weird. But, Laura gave me some easy step-by-step instructions for making nice, firm tofu.

How to Make Firm Tofu

Start with a block of extra firm tofu.


Drain water from tofu.


Wrap tofu in a clean dish towel.


Place something heavy on top to press out the water.



Wait at least 30 minutes before cutting and cooking tofu.



I put my newly-learned tofu skills to the test by making a grilled tofu sandwich with buffalo sauce and shredded Italian cheese for dinner tonight.


To cook the tofu, I sliced a 1/2-inch thick piece, heated a skillet with olive oil, and fried each side of the tofu until it was lightly browned.


I toasted two pieces of Ezekiel bread, melted shredded cheese on one half, and topped the other piece with the tofu and buffalo sauce.


Seriously delicious! 😀


Dinner was really satisfying tonight, so a bowl of fresh strawberries totally did the trick and satisfied my sweet tooth. I think I’m onto something here! 😉


Mal is out for the night, so I’m going to cuddle with Murph and watch Twilight. I’m curious to see what all of the hype is about. Maybe the sexy vampire thing will finally make sense to me?


  1. I know a lot of people think the protein thing is hype, but in this case, it’s legit. I used to have similar sugar/carb binges and once I upped my protein intake (and finally felt SATISFIED) they completely went away.

  2. Hmm, your lunches usually seemed balanced to me, at least when they included a Siggi’s and a larabar. But a refocusing on nutrition is always good! Tofu still daunts me after a year of cooking with it. But when its done right it’s soooo tasty.

  3. Hum… this is interesting. My lunches usually lack protein, and I have some serious cravings like you’re talking about. Maybe I should do some tinkering… thanks for posting about this!

  4. Sounds like you had a great time with the nutritionist. I think my binges are mostly mental…since even when I get enough protein if I’m making cookies or something of the sort I’ll overindulge. The dietitian I went to suggested a similar idea to yours.

  5. How interesting. I’d love to go to a nutritional counselor- I know I still have a lot to learn and improve upon. Cookies are hard for me too- especially homemade. Packaged cookies can be dangerous, but homemade are just extra tempting.

  6. I feel much more satisfied when I eat more protein. Sometimes it’s a struggle though since I don’t eat much meat. Good thing I’m a tofu fan (husband not so much though). I also eat greek yogurt or just have leftovers from dinner for lunch often.

  7. i loveeeeeeee tofu! but i usually buy it at my dining hall at school or at salad bars so it’s already cooked/seasoned. i feel like i’d mess it up if i had to cook it myself too.

  8. also- i am glad you’re being so open with the cookie binging because every week or so i also have this issue. it’s usually always with chocolate chip cookies or brownies that i overdo it then feel guiilty. i examined my diet and i think i may be eating too small of dinners too, which may contribute. the BPA thing though may also affect my craving for chocolate…i never knew soy milk had so much

  9. That was really interesting to hear what the nutritionist recommended about the protien and fat. Once she said it, it totally made sense! Hope it works for you!

  10. I’ve never heard of soy products containing BPA nor did a quick web search reveal anything supporting that position. The *packaging* may contain BPAs (this applies to a lot of canned goods as well, not just soy products), but I don’t think the products themselves do (unless it has leached out of the packaging of course.

  11. I think you’ve mentioned drinking hemp milk before but don’t often purchase because of the cost…have you considering drinking almond or rice milk to mix it up a little, especially if tofu becomes a regular in your diet and variation might be good.

  12. Great advice! I always try to have healthy fats and protein in every meal….it really does work to keep me satisfied (which is hard to do).
    I liked the Twilight books much better than the movie….but itsn’t that normally the case? 🙂

  13. I keep wanting to be vegetarian (bc I’m against factory farming) but then there are days like today where I crave a huge piece of steak, which is exactly what I had. Since I eat vegetarian at college, I always lack protein all week. I know people say we often get 3x the amount of protein we need, but I honestly get like 15-25 grams a day (not enough!!) and I workout. My college just doesn’t provide many options bc they are small/midwestern, so they eat A LOT of meat. When I get home on Friday’s I can totally tell bc that is when I really want meat.

  14. I recently upped my protein and fats, too. Not to sound overly negative, but soy products are a source of phytoestrogens, and most soy in the US is genetically modified. I stay away from soy now. Enjoy the movie! I haven’t been into vampires since Anne Rice’s books.

  15. Are you worried at all about consuming too many soy products? Or is that not something you consider when planning your meals and snacks?

    I honestly don’t know where I stand on the issue but I was curious about what you thought.

  16. I’m glad the appt. went well! (referring to previous comments) -> take the soy controversy with a grain of salt. There’s been no studies proving negative effects of soy and there’s always going to be some study somewhere that refutes another.

    I like to freeze & then thaw my tofu so it gets a super chewy texture 😀

  17. I’ve recently discovered that I need to eat more protein and fat at lunch time too…I would get so ravenous I would head for the vending machines! I hope your new plan works out well 🙂

  18. I do the same thing when it comes to goodies. And for Twilight – I loved the books, but have found the movies to be not so fantastic…unless you’re a 14yr old girl. Maybe it’s just me – a movie can never live up to what you created in your head while reading the book.

  19. I can totally relate to the cookie binge issue. And I have to agree that changing up my everday diet, seeking more balance and more calories on a daily balance, helped so, so much. It was like night and day. I could never figure out why I couldn’t stop it. Why did I keep binging? Where was my will power?

    But it wasn’t so much me as it was what I wasn’t eating. Now I do eat more fat and protein – which really helped. Duh! Seems so simple now that I am doing it. I actually eat more food overall, and more variety, and I don’t have all those binge issues like I did. I really saw a change.

    I hope that it works out for you and that you see an improvement.

  20. I run into similar problem w/ craving carbs later on in the day. And, I know I don’t eat enough healthy satisfying fats. I love tofu w/ veggies, but am not so sure on the tofu sandwich, although the water extraction method is spot on. The dryer it is, the crispier it can become 🙂 And, it blends with anything. I love it w/ Asian spices and lots of veggies. It works great in smoothies too. Have a great weekend!

  21. Please let us know what you think of Twilight! I’m seriously considering a PhD on WHY ON EARTH it’s so popular, and I’d love to know what a strong and independent woman such as yourself thinks 🙂

  22. Tina, you NEED to read the books!! They are way better than the movie and you appreciate the movies more after reading the books. I’m sure Marie has them for you to borrow.

  23. that’s so awesome that you got to talk with a nutritionist. i hope it works for you and im glad that the tofu worked out this time! it really is good because it absorbs any flavor you add to it.

  24. Hi Tina,
    I’ve made your “Skinny” Oatmeal Raisin Bars 3 weeks in a row now. My husband and I just LOVE them! I try to keep track of calories in my diet as much as I can and was just wondering if you have a breakdown of the nutritional content for the bars. Thanks so much for the yummy recipe 😉

  25. Hi Tina,
    I’m happy the nutritionist helped you so much! I have a similar problem as you, with the cookie binges and stuff every couple weeks. I have read other places too if you eat more during the day and eat more balanced meals (protein, fat, etc.) it can help, just like your nutritionist pointed out. However, I’m not sure if this will help me or not, because when I “binge” it’s not because I am hungry or anything, I’ll just try to have one cookie and keep going back for more, even if I’m not hungry for it. So I’m not sure if eating more balanced meals, or eating more calories during the day in general will help this? It’s not like I’m hungry for the cookies or sweets, they are just good!

    I wonder if you or any of your other readers have any suggestions or ideas about this?

  26. I have the same problem with sweets. Every few weeks I get the urge to BAKE. Like right now I really want to make a rhubarb pie. I’ve recently tried adding more protein to my diet, and it really is helping. I snack on fruit, which satisfies my sweet tooth. And as for Twilight, I loved the books, and the movies are good enough I guess. Robert Pattinson is nice to look at, but not quite what I had in mind for Edward Cullen. Let us know what you thought of it. Twilight is sort of my guilty pleasure. =}

  27. ugh…u r good.
    i only walk one short short walk a day. nothing else.
    and i eat a lot during the day (so i really ought to be satisfied – seriously)..but at night…its another story…
    and i mean late at night. I eat a “reasonable, but full big snack”…and then i just keep going back. ….chocolate, muffins, a granola bar, ice cream…ahh!!
    lately its crazy…stress or whatever i dont know…
    but i always wake up and be “normal” again..i never restrict..but i feel awful bad about it 🙁

  28. Yep, sugar binges. I never crave salty or savory foods, just baked, sweet density or nut butter. The less I have of it, the less I crave it, so I tend to tailor my diet to exclude most desserts. Not always the most joyful route, but I do allow myself copious amounts of almond butter in return.
    I think the feeling of losing power to food is one of the most disheartening I’ve encountered – I always beat myself up over how affected I am by something which half the world is lacking.

  29. Please tell me what you think of Twilight! I’m anxious to know what you think. I didn’t want to like it and fall into the Twilight group, but I must admit I got converted!

  30. I didnt realized you struggled with such issues, but to be honest it sort of makes sense. I always wondered how your lunches and dinners fueled you properly since I too, thought they lacked fat/protein. I’m glad you got some advice!!!

  31. I’ve never made tofu at home that I love. Sometimes it’s just okay but I really only enjoy tofu when I order it at a restaurant.

  32. I loved that post! It was really cool to hear about what you learned from the nutritionist AND loved the tofu “how to”!!! I’m super excited to see how you’re going to change things up to incorporate some of those new foods into your everyday eating and am pumped to get some new ideas from you! How exciting! 🙂

  33. I am going through the same thing right now with sweets, so thank you for posting this!!!

    I watched Twilight a long time ago to try to figure out what the hype was all about and at first – i didn’t “get it”. Then my sister convinced me to read the books – and I was ADDICTED. The movies now have a completely different meaning! I say read the books if you can! 🙂 I’m now obsessed.. lol and I’m 30 years old… geez!

Leave a Reply

Your email address will not be published. Required fields are marked *

Get the latest posts to your inbox!

    I respect your privacy. Unsubscribe at anytime.