I've skipped day 21 for the time being.... it's about exercising an extra 200 calories, and I'm just beginning today back to exercising after three days of coughing. Yesterday was the worst, but was a turning point. I can tell today I'm on the mend, and intend to exercise just a little to get started back into the exercise habit.
This is the link for Day 22, about eating so you feel satiated, but not by being heavy on the calories. I did that for this morning's breakfast, and important meal. I ate almost nothing yesterday; everything going past my throat would start me coughing again, and I was taking so many natural remedies that I didn't want anything to eat. This morning's breakfast was granola with stewed apples and nonfat milk. The granola is calorie-expensive, at 670 calories per cup. It follows the "rules" in the article by being very high in fiber. I only have 1/2 cup, though. The apples were too soft for me to eat raw, but they're fine stewed in a little butter and sprinkled with cinnamon. The combination of apples, cinnamon and granola is a delicious breakfast and the oat fiber makes it long lasting. After eating this, I don't get hungry for quite a while.
Today's lunch will be from Pho 76, a local vietnamese soup place, and is ideal for not only being low in calories, but feeling really good when I have a cold. It also fits the article listed above. It has a delicious broth, no fat on the meat, and includes ming sprouts, Thai basil, fresh cilantro, and a hot pepper. The only negative ingredient is rice noodles. They are amazingly stiff and starchy till they enter the hot broth, where they become immediately soft and pliable. They are NOT a whole grain product, but do help me feel more satiated when I eat them, even half the normal portion.
I plan on having a smoothie for supper, or may look up another soup recipe for the Vitamix blender. I've tried one soup with it, and it was wonderful. It's a one-container meal, as you add things to the blender and blend long enough for the process to heat the mixture. It's piping hot, and a great way to fix a quick, fresh ingredient meal.