a peek inside the fishbowl

04 Jan, 2011

Beginning of day two means breakfast

Posted by andrea tomkins in: Challenge me, challenge you|Recipes and Food

I won’t be filling up this space every day with Sugar Fast Plus posts because that would be a dreadful yawn (for me and for you) but I made it through day one (!) and wanted to jot down a few thoughts.

First, thank you for your supportive comments, tweets, and emails. It means a lot to me that you are supporting me and my quest for good health.

Second, exercise. You may have noticed that I didn’t mention it. That’s because I’m not exercising very much above and beyond what I normally do. I walk quite a bit, and I’ve recently restarted the 100 push up challenge (website here) because I realized that I never felt better than when I was doing my pushups. Also, and I am feeling extremely guilty about this, but I actually have in my hands a customized fitness program that was designed for me by Sarah Zahab (a great lady who I once wrote about here) and I haven’t been doing it. I have fallen off the fitness wagon BIG TIME and I need to find my mojo again. I hope to get back on once these two weeks are done.

Third, I printed off a calendar for the month of January in order to better track these next couple of weeks. Yesterday has a big blue checkmark on it. Yay!

Fourth, should I tell you what I ate yesterday? I won’t do this every day (as I said, BORING) but I will paste it in here for my own record (and my mother’s, because she is appalled at the fact that I’ve cut out bread). You will see that it’s a bit vague, because I’m not weighing or measuring.


  • Two mini crustless quiches (recipe below) 
  • clementine
  • latte made with 1% milk, no sugar
  • vegetable juice
  • hard-boiled egg
  • lunch: salad of mixed organic field greens with chopped apple and almonds, oil/vinegar dressing
  • 1 x celery w cream cheese
  • banana
  • large handful of popcorn (air-popped, lightly buttered).
  • small handful of salted peanuts
  • Dinner: bacon wrapped pork tenderloin, field greens (oil/vinegar dressing), green beans with almonds sauteed in olive oil, roasted onion and carrot
  • a cup of hot vanilla (milk with smidge of vanilla, no sugar)

Sugar free! All day!

What I really wanted to talk about today was breakfast. We all know it’s the most important meal of the day. What can we eat that’s bread and sugar free… when those two things figure so prominently in our diets?

I made a batch of these spinach crustless quiches on Sunday and it turned out to be a smart thing to do.

(Recipe adapted from South Beach.)

You will need:

  • cooking spray
  • 3 large eggs
  • 1 package frozen chopped spinach (10 oz.)
  • 1/4 cup diced red peppers
  • 1/4 cup diced red onions
  • 1/4 fried pancetta
  • cheese (I didn’t use any because I replaced it with the pancetta for a salty bacony flavour. But you can toss in 1/2 cup of shredded cheddar if you like.)
  • a couple of drops of hot sauce (optional)

Heat oven to 350F. Spray 12 muffin cups with the cooking spray or use foil liners. Don’t skip this step otherwise your quiches will stick. (Thank you Mark for scrubbing out the muffin tin afterwards.) 

Heat spinach (from frozen) on high in the microwave for about 2.5 minutes. Dump in a sieve and squeeze out as much juice as possible.

Mix the spinach with the remainder of the ingredients (it will look mighty spinachy … I might use an extra egg next time) and fill the muffin cups with the mixture, distributing evenly between the 12 cups.

Bake for about 20 minutes. Eat two for breakfast, refrigerate four for the next couple of days (two each morning) and put the rest in the freezer for future breakfasts.

ETA: I’ve been thinking and reading a lot about weight loss related resolutions. A lot of what I’ve read out there is rooted in self-loathing. i.e. “I hate my stomach/thighs/etc.” I prefer to approach health and fitness from the perspective of LOVE instead of hate. You must exercise and eat well because you LOVE your body. eat a beautiful salad and treat yourself to an expensive purchase of fresh blueberries because it’s a treat and you deserve it. Perhaps your chance of success is better that way. What do you think?

7 Responses to "Beginning of day two means breakfast"

1 | andrea

January 4th, 2011 at 10:53 am


Dear ******* –
Thanks for your email, but I don’t find it very useful to be informed that eating the kind of food I’ve listed above is going to make me look old, and for you to imply that I’m wasting my time as it might lead to an early death anyway is disheartening at the very least. Please keep your opinions to yourself.

2 | karen at virtually there

January 4th, 2011 at 11:20 am


Of course I don’t know who sent you that harsh email but to add to your response back, Andrea, I have a good friend who is a well-respected doctor of Chinese medicine who has collected a number of papers and gives lectures on how eating higher proteins and animal fats (“natural foods”) actually extends our lives and is much better for our hearts than eating processed lower-fat foods. I’m totally on board with you (although I’m not cutting out quinoa or rice – breastfeeding means I would be way too hungry to do that).

3 | Beth

January 4th, 2011 at 12:39 pm


I started my own sugar fast on January 1st and so far, so good. I feel the sugar cravings everytime I see the leftover cookies and chocolates from Christmas! I had a hankering for a beer last night, but a glass a water satisfied me. I’m not cutting out flour, but I’m not much of a bread eater anyway. I eliminated artifical sweeteners from my diet about 3 1/2 years ago.

I’m still trying to figure out where to draw the line with sugar if I venture into non-whole (read: processed) foods. What if I get a hankering for rice cakes? The 10th ingredient is ‘corn syrup solids’. What about iodized salt? It has sugar!

My body seems to hate sugar and I feel great since starting the fast. I had gained almost 6 pounds since Hallowe’en and after only a few days sugar-free, I’m already down 4 pounds, mostly since I’m no longer bloated like a balloon!

4 | Liisa

January 4th, 2011 at 12:41 pm


Sounds like a great day Andrea. Weird that someone would take the time to send you an email like that but not want to post their “very informed opinion” publicly.

I’m with you on the approach to nutrition from the perspective of love. It’s not only about loving ourselves and deserving the best (which we do of course), but loving our families, setting good examples and making sure we’re healthy to be around for them as long as we can be.

5 | Liisa

January 4th, 2011 at 12:44 pm


Beth, your question about where to draw the line probably can be answered by how long you are hoping your fast will last.

If it’s something you want to continue long-term, you will probably be more successful if you are easier on yourself. BUT, if you are just experimenting for a week or so, then maybe being super strict would be interesting.

6 | Marilyn @ A Lot of Loves

January 4th, 2011 at 8:53 pm


I’m following a similar diet only my main focus is to avoid processed foods as well as sugar. I started a few days ago too. I completely forgot that I own that South Beach Diet cookbook with that very recipe in it. I’m going to dig it out. I’m finding it rather tough to be honest. Good luck to you.

7 | A potential pea-soup disaster and a bit about sugar and flour-free snacks >> a peek inside the fishbowl

January 6th, 2011 at 12:49 pm


[…] a previous post I mentioned crustless veggie mini quiches that were providing me with a hot and healthy breakfast […]

comment form:


Stay in touch

Me and my pet projects

Ottawa Bucket list

Subscribe via email

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

  • Ang Antos: I would respectfully disagree that the parks should open up individual reviews for each site, part of camping is the adventure, the not knowing and di
  • Maureen Kilpatrick: I love reading books and last year I read the most I’ve ever read since I started tracking on Goodreads. It was mostly due to the pandemic and the l
  • a peek inside the fishbowl » Blog Archive weathering - a peek inside the fishbowl: […] am happy to say that I am still making my bed every day and reading lots of books. I don’t want to oversell it, but the making the bed
  • jdope: It is ridiculously addictive, if you can get your hands on some it won't last long. FYI The ingredients on the Ikea Mustard Dill Jar: Canola Oil, M
  • Lisa from Iroquois: Totally get why you saved that calendar. You know, the way it is designed, you could easily create an slip of paper with 2021 calendar and glue it i
  • Stephanie Henderson: Thank you very much, you're an outstanding author! Maintain providing us with excellent stuff later on.
  • valiasi: So hard to say. Yet, knowing your tendency for either opening or finishing can help you understand what habits you need to work against and what parts

The Obligatory Blurb

My name is Andrea and I live in the Westboro area of Ottawa with my husband Mark and our dog Piper who is kind of a big deal on Instagram. We also have two human daughters: Emma (20) and Sarah (18). During the day I work as a writer at The Royal Ottawa Mental Health Centre. I am a longtime Ottawa blogger and I've occupied this little corner of the WWW since 1999. The Fishbowl is my whiteboard, water cooler, and journal, all rolled into one. I'm passionate about healthy living, arts and culture, family travel, great gear, good food, and sharing the best of Ottawa for families. I also love vegetables, photography, gadgets, and great design.

If you'd like to contact me, please use this form. If you're so inclined, you can read more about me here. Thank you for visiting!


Connect with me at these places too!

On the nightstand

All hail the mighty Twitter