Finding A Healthier Me

A Needed Change

2009-03-11T16:03:00.000-07:00

After receiving bad news from a routine physical two years ago, I came home and went straight to look up pre-diabetic condition on the Internet and found success stories of people who were able to reverse "the charges" so to speak. I had hope! I began my health life style change immediately and was blessed with help from the Lord who gave me the strength and will power as well as great resources to go and learn what I needed know and do. I bombarded April, my daughter in law who had studied Nutrional Health in college with question after question to learn what was healthy and what foods I should stay away from.

Someone asked me a lot later if I had gone off sugars cold turkey. Almost. I was now afraid of them because of my high blood sugar level but still caved in occasionally to my terrible sweet tooth. Now, I have gone off refined sugars completely. I realized as I cut back that I didn't crave it any more then discovered that I didn't need it any more in my life especially because I didn't like the way sugars made my body feel and now finally totally lost interest. I haven't had any kind of dessert for a year and half. It can be done! It's called training your body...

My Steps To Health

2009-03-10T05:53:00.000-07:00

Photo courtesy of http://www.simplyyouphotos.blogspot.com/

My sister wanted to share my success story with a co-worker who was loosing weight and I told her that I pretty much stuck to three things I did daily:

#1 - Exercised (walked) for thirty minutes a day

#2 - Cut out sugar

#3 - Read labels (more in on this in a few minutes)

That was in the beginning...

As I progressed, I found that I needed to add more things to this list. So here it is again with more steps added:

#1 - Exercise! I found that I was hooked. I love the endorfin charge I get when I walk or use my exercise DVD. It gives me so much more energy that lasts the entire day! So, I began my regiment in May which was a beautiful time to walk outside. Another of my sisters mentioned my skin coloring when we saw each other and I told her I couldn't figure that out because I would walk early in the morning when the sun had barely come up. Yet I noticed a tan line on my left wrist where I wore my watch. So... Vitamin D works even at the break of day!

#2 - Eliminate Refined Sugars - This was difficult for me because I was born with a sweet tooth. But I hated the feeling I got after I ate a cookie. It was more than a sugar high -- probably because of my prediabetic condition? And I was always so tired! One of my children mentioned when they were visiting how sluggish I was and was really concerned because I never had any energy. How true that was. I am amazed how well I feel without sugar and cannot go back to it even when friends and family suggest, "But it's just a tiny piece..."

#3 - Read Labels! April taught me to do this. Don't believe the packaging. When they say the loaf of bread is made out of whole wheat, go read the back nutrition label to make sure. I am also so surprised how much sugar or corn syrup they add in EVERYTHING! (Even peanut butter. Why do we need sugar as the second ingredient in peanut butter?) It makes me so frustrated -- no wonder we are so addicted! There are books out there that tell you more specifically what to look for in the labels which you should really familiarize yourself with.

#4 - Drink Lots of Water - My family is so tired of me telling them this but for me this really works. Why? It just feels healthier to drink a lot. And I can almost promise that every time I felt myself feel like I was catching something I would double the amount of water and was able to keep my cold or whatever illness was coming on at bay.

#5 - Reduce Portion Size - I read recently that we should eat until we are 80% full. Think of food as fuel. You don't overfill your gas tank!

#6 - Increase The Amount of Times You Eat - I found that when I ate more often, I wouldn't be starving at meal time and eat anything and everything in sight. So I set a routine schedule where I ate a good healthy breakfast, had a healthly snack around 10 o'clock a.m. ate a healthy lunch, and had my second healthy snack around 3 o'clock p.m. and then cooked a healthy dinner. (Did you notice that I said healthy a lot? ;o) By the way, I hate the word, "diet". I don't believe in diets. But I DO believe in eating healthy! Which leads to the next step I took...

#7 - Eat Better - I added more fiber and grains and noticed immediately how that seemed to satisfy me and made me less hungry in between snacks and meals. I eliminated the whites in the foods I had been eating such as white bread, pasta, etc... and replaced them with whole wheat products. I took out butter and mayo, salad dressing, and yogurt and found replacements for them or just choose to go without.

#8 - I didn't Eat After Dinner - I added this rule for myself especially when I reached a plateau and felt like I needed to add something more to my list to push past the weight I was stuck on. Oh, FYI, I read recently that when you reach a plateau that you are stuck, increase your veges, pull back on fruits and protein and increase the time you exercise.

#9 - Increase Fiber - 25 grams of Fiber is what I heard was the recommended amount. I found cereals that were loaded with fiber (I read the ingredients carefully) and then added bran to go with it and threw on some fresh or frozen strawberries which are also high in fiber.

#10 - Listen To Your Body - I soon discovered that I should start listening to my body. It would let me know when I was overdoing the exercising, not eating enough, when I needed to increase my liquids, add more protein for more energy, and what foods "it was craving". (I ignored the sugar cravings in the beginning of my journey. ;o) For example: Once I knew I needed to add some dark green vegetables to my diet. THIS WAS SO AMAZING TO ME! I had to learn this concept little by little and then begin to use it to my advantage daily. You really do need to listen!

#11 - Cook! It is so much better to make your own meals then use food that has been packaged because; #1 - You have control over exactly is going into your food, and #2 - you can use fresh everything! I have found that I actually enjoy inventing delicious meals using the knowledge I have slowly obtained of what is healthy and what isn't. And when I find something that I really enjoyed when I eat out at a friend's house or at a restaurant, I come home and try to duplicate it adapting it to make it more healthy for me. It's a lot of fun!

#12 - Think Thin! It helped me tremendously to believe in myself -- that I could do this (with help of my family and friends and especially Heavenly Father). It is so easy to get discouraged when the weight doesn't fall off fast enough. But it went on slowly and it needs to come off slowly. Persevere!!! For me, it helped to wear my clothes that began to be very loose on me because they I could feel my progress and it encouraged me to keep going. And then came the rewards... It was great fun shopping for new clothes. That is a GREAT incentive!

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The journey to a healthier me was a lot of hard work that took me around a year to achieve, but the rewards were so worth every effort. I feel so much better physically, my family and friends tell me how good I look now, and I felt like I was given something back that was mine to claim -- good health. I was so happy to get a great report a year later at the doctor's office from all my lab work-- best grades I ever got! And I did it! I got rid of my pre-diabetic condition! I could not have done any of this without the help of prayer power as with so many other things in my life. I have such a strong witness that it is so important to take care of our bodies. I was also amazed to discover how much being a good stewart over our bodies is a spiritual thing. I'm not sure I can explain this, but I feel it to be so true.

Okay, so I'm so embarrassed to share this picture with you. I'm aghast that I was that overweight. I ended up loosing over sixty pounds!

Photo courtesy of http://www.simplyyouphotos.blogspot.com/

RECIPES

2009-03-09T18:06:00.000-07:00

Zuchinni Side Dish

2 small zuchinni peeled and sliced
1/2 small onion sliced
3 Tablespoons of diced green pepper
3 Tablespoons of diced carrots
1 Tablespoon of minced garlic
1/2 cup of diced tomatoes
1 teaspoon of oregano
1/4 cup of montzerella cheese

Spray pan with Olive Oil Pam generously and add first five the above ingredients cooking zuchinni until soft. Add ground sea salt and ground pepper to taste. Add tomatoes and sprinkle dish with 1 teaspoon of oregano. Turn off heat and top with montzerella cheese

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Wheat Bread
(Adapted from a 90 Minute Bread recipe)

I triple this recipe and make two loafs. Here it is tripled:

3 cups of warm water
3 tablespoons of yeast
3 tablespoon of olive oil
3 tablespoon of honey (I just learned that you don't need to add the honey.)

Mix and add wheat flour until dough is soft. Let sit for fifteen minutes. Cut in half and kneed each half. Place in greased bread pan. Let rise. Bake at 375 degrees for about 20-25 minutes.
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Here is a favorite snack I make with the wheat bread.

One slice of homemade wheat bread
Fat free cream cheese
Ground cinammon

Spread cream cheese on slice of bread and sprinkle with ground cinammon.

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Wheat Waffles

2 cups of wheat flour
¼ cup of wheat bran (optional)
½ teaspoon of salt
½ teaspoon of ground cinnamon
4 teaspoon of baking powder
½ cup of egg beater
2 cups of skim milk
1 tablespoon of olive oil
1 tablespoon of honey

Mix dry ingredients together. Add remaining ingredients. Pour batter onto center of waffle iron. Bake until steaming stops.

Topping:

In blender add frozen strawberries (defrost a little in microwave) a splash of lemon juice, and a package of SPLENDA (if you need it sweetened.)

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Mushroom/Shrimp Chicken Broth Soup

2 cans of low sodium chicken broth
1 green onion sliced on an angle
½ cup of sliced mushrooms
2 cups of frozen shrimp

Combine ingredients in pot and cook until hot.

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Pita Tuna Spread

Pita Bread (sliced lengthwise)
1 Can of Tuna Fish in water
2 Avocados smashed
Sliced Provolone cheese
1 Celery Stick sliced on an angle
2 Tablespoons of minced red onion
Salt and pepper to taste
¼ teaspoon Garlic powder
Sliced tomato

Slice pita bread lengthwise to create two circles. Toast. Put a slice of provolone cheese and broil in the oven watching closely until the cheese bubbles but before it burns. Drain tuna and place in bowl and add smashed avocados, celery, onion and spices. Cover pita and cheese with this mixture and top with sliced tomato. Sprinkle tomato lightly with sea salt and ground pepper. Makes 4 helpings

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Sweet Carmel Red Onion Chicken Salad

Thinly sliced red onion ( 2-3 slices depending on how much onion you like in your salad)
Two chicken skinless, boneless chicken breast
Head of lettuce (also add baby spinach)
2 pieces of provolone sandwich cheese sliced thin
1 cup of peanuts
2 spring onions sliced
½ teaspoon of honey

Wash, dry and chop in bite size pieces lettuce. Toss in fresh spinach. Prepare onion by adding thinly slice red onion in a frying pan sprayed with Pam and cook until soft. Add a drop of honey and mix in. Set aside. Sliced chicken lengthwise thinly and cook until done seasoned with your favorite poultry seasoning. Toss all ingredients together in salad.

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Strawberry/Banana Smoothie

2 cups of frozen strawberries
1 banana
1 cup of skim milk
1 square of Baking Dark Chocolate

Add all ingredients and blend together.

Note: Until you are used to going without sugar, this might need to be a little sweeten to your taste. Add a package of Splenda or a tiny bit of honey. Also, if you want to turn it into "icecream" reduce the amound of milk so it comes out thicker.
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Chicken/Potato Pancakes

1 can of drained and rinsed chicken shredded with a fork
½ cup of Egg beaters (or two beaten eggs)
¼ cup of grated onion
¼ cup of chopped celery
¼ cup of chopped green pepper
Salt/pepper to taste
Poultry seasoning to taste
1 large grated potato

Combine ingredients. Heat up grill and spray with Pam. Form pancake shape on griddle with mix. Cook on medium heat until done.

Top with seasoned tomato sauce (spaghetti seasoning) and spread low fat shredded mozzarella cheese to melt before serving.

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Quiche

Crust:

Grate 2 medium potatoes with the skin on.
Grate 3 tablespoons of onion and mix in with potatoes
Add ¼ cup of EGG BEATERS
Season with salt, pepper, garlic powder and Old Bay Seasoning.
Line potato mix in a pie pan sprayed with PAM and bake in oven 375 until golden brown.

Filling:

Cook turkey bacon and cut into pieces
Spray PAM in pan and sauté vegetables of your choice to add to quiche. I used onions, mushrooms, tomatoes, fresh spinach, chopped green peppers, chopped green and yellow zucchini. Add ½ cup of eggs beaters and ¼ cup of low skim grated cheese. Add turkey bacon. Mix well. Pour into potato crust and cook at 350 degrees for 20-30 minutes until done. (When knife comes out clean in center.)

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Sweet and Sour Turkey

Cook brown rice to serve with Sweet and Sour Turkey

Stir fry in pan sprayed with PAM the following:

½ cup of sliced celery cut on an angle
¼ sliced onion
1 green pepper sliced
Peel a carrot and then with peeler, slice more strips of carrot to add to vegetables.

Add to veggies juice of 1 can of pineapple chunks (processed in own juice), 3 tablespoons of vinegar, 1 tablespoon of soy sauce, and 1 tablespoon of corn starch. Stir until thickened.

Add low fat turkey sandwich meat cut into strips.
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Parmesan Zucchini

Green and yellow zucchini washed and cut at a long angle to form long ovals ¼ inch thick.
Crushed Kashi crackers or 100% wheat bread crumbs (you and toast and blend in a blender.)
Add salt, pepper, garlic powder, and dried oregano to crumbs.
1 egg beaten
Tomato sauce seasoned with Italian spices

Spray pan with PAM and dip zucchini slices into egg and then crumbs. Cook on medium heat in pan until tender.

Drop sauce on each slice and top with low fat shredded mozzarella cheese.
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Black Bean Salad

Add the following to a bed of lettuce

One can of black beans rinsed and drained
1 cup of cooked corn
½ cup of chopped green pepper
½ cup of chopped tomato
¼ cup of minced onion red or yellow
½ cup of cubed pepper jack cheese
¼ teaspoon of cumin
¼ teaspoon of cilantro
¼ teaspoon of garlic powder
Salt and pepper to taste

Cut corn tortillas into fourths and spray lightly with PAM and sprinkle with your favorite seasoning. Cook on high heat in oven (450 degrees) watching carefully. Line plate with chips.
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Garlic Cauliflower

One head of cauliflower, wash and cut up
Minced garlic in bottle (to taste)
¼ cup of Parmesan cheese

Boil cauliflower in salted water until soft. Drain and smash until mashed potato consistency. Add garlic and parmesan cheese and salt if needed.
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My Favorite Bean Dip

1 can of black beans drained and rinsed
1/2 package of Taco Seasoning
1/2 cup of your favorite salsa

Blend these three things in a blender until smooth. (Add a little bit of water if it is too thick.)

Pour into a pie plate and add low fat montzerella cheese. Bake in oven until cheese melts or put in microwave to melt cheese.

Add your favorite toppings. I add:

diced tomatoes
chopped baby spinach
sliced black olives
homemade guacamole

Use homemade chips made from corn tortilla. (Cut corn tortillas in half and then in thirds. Spread on a cookie sheet sprayed with PAM. Bake at 450 degrees watching carefully so they don't burn.)