Category: glycemic index

Exercise and Weight Loss Success

Many of you know I believe in a healthy lifestyle or the Health at Every Size Movement http://www.haescommunity.org/. 

How do you determine the success of a health regiment or diet? I would wager that 90% of you would answer “weight loss”  or if you didn’t you probably would be thinking ‘weight loss’ in your head but saying something more socially acceptable.

Here’s the thing- THAT IS WRONG!!

Every day there seems to be more evidence that the link between weight, even obesity, and actual health is not as strong as we once thought.  This defies the logic of the ‘war on obesity’, Michele Obama, scores of trainers/dieticians but that doesn’t mean it is not true.

Read this book.  It will BLOW YOUR MIND

health at every sizeThink it is just one woman’s crazy enabling antics?  No.  The book has 7 pages of detailed recommendations from doctors, leaders, scientists etc.  (see articles for more back up

US News World Report 

New York Times, and New York Times

The Today Show

To start the book Dr Bacon (I know ironic last name) shares her testimonial.  Here it is directly from the book:

health at every size 2This quote might lead you to believe the book is merely anecdotal but its not.  There is real science to back up what she says about eating healthy, being happy and not worrying about weight.  She leaves no stone unturned answering questions about diabetes, cholesterol, heart disease, bone density, and even has the most brilliant defense against gastric bypass I’ve ever read. I’m telling you it will change the way anyone, not just the obese, look at eating, health and exercise. Here is my favorite (this is also quoted in Amy Farrell’s brilliant book Fat Stigma):

UC Davis.

“In this study, a group of fat women was divided into 2 groups, one receiving coaching in restrictive eating (diet) and exercise, the other being encouraged to eat a healthy diet, listen to their bodies cues, to foster ways to engage in fun exercise and take part in a fat acceptance discussion group.

Significantly group 1- the traditional diet/exercise group- initially lost weight, but by the end half had dropped out; most had regained weight; blood pressure, cholesterol, and other metabolic measures had not improved and self-esteem levels had dropped.

In contrast, group 2 hadn’t lost any weight, but most stayed with the 2 year program; their blood pressure, cholesterol, and other metabolic measures had improved dramatically; their self-esteem levels increased substantially; and they exercised regularly.  Encouraged to pay attention to their bodies, to stop restricting calories, to fight the discrimination they experienced as fat people, and to enjoy their bodies through physical movement and eating well- the non-dieters showed significant health improvements.  But, and this is the key point, they never became thin.”

Doesn’t that blow your mind?

One of Dr.  Bacon’s patients describes her battle and realization of her own worth so beautifully:

health at every size 3

I recently have become aware of the activist Jeanette DePatie, otherwise known as The Fat Chick.  She gets it.  I wish someone had explained this to me when I started exercising (instead I went into it expecting to lose 100 lbs in the first year. Sigh…)

I am happy most of the time. I love  my life most of the time.  I have times when I’m more fit than others but I’ve basically looked the same since I was 17 years old and I was always ashamed by that, like it was this big failure I could never overcome.  Now I just make sure I have clothes that fit me in lots of sizes and work out at least 3 times a week.  Would I like to be skinny?  Yes, but I’m finally not convinced I’d be any happier if I was (or healthier).  The guilt is for the most part gone.

I hope this encourages all of you.  I started my journey saying I was the Only Happy Fat Woman in America and I had friends who fought me on it.  They thought I was just being patronizing or disingenuous but it was true then and today it is still true (I really had someone argue with me saying I was basically full of crap.  Not true).  TV will make you believe you have to be miserable if you are fat (biggest loser sorry)  but its a lie! Be healthy, be happy, be human, have bad days, eat cake and then work out for an hour the next day, find stuff you love, therapies that work and live the best life you can.

Every time Tanya and I swim together people look and have a surprised expression.  I know they think ‘I’ve never seen a girl that looks like do what they are doing’ and that makes me so happy.  It may be my greatest legacy of all.

So thats what I have to say on that.  Get active.  Be happy.  Love life and Follow God.

And just keep at it.
And just keep at it.
Do something you never thought you could do.  I love MMA (kick boxing) and I'm not too bad at it!
Do something you never thought you could do. I love MMA (kick boxing) and I’m not too bad at it!
Do a fashion show when you find a cute pair of jeans.  Who cares!
Do a fashion show when you find a cute pair of jeans. Who cares!
Find something you love.  Even after all the swims I've done it still makes me smile
Find something you love. Even after all the swims I’ve done it still makes me smile
My trainer who has stood by me for 4 years. She is why I go to treehouse and she is one of my rocks.  I really love her.
My trainer who has stood by me for 4 years. She is why I go to treehouse and she is one of my rocks. I really love her.

I would also just add that my times in the water when I’m at my thinnest and best trained is about 3 minutes faster than when I’m not.  My recovery is much better but my time really isn’t.  Funny. It just goes to show what your definition of success makes such a difference in achieving it.  If I was only focused on times I’d never be successful.

Fruit Trays

So everyone knows I love entertaining and making food look beautiful.  The item I’ve probably had the most practice on over the years are fruit and vegetable trays.  I used to work for BYU catering where we made hundreds of fruit trays.  It was there I learned how to cut a pineapple and could get a pineapple cored and cut in about a minute.

Soon after college I got introduced to the Barefoot Contessa and her amazing fruit platters always filled me with glee.  They just looked so pretty :).  Granted she has food stylists and a bevy of helpers (not too mention quite the budget) but I think if you invited Ina Garten to a party she’d bring about as pretty a fruit tray as shown in the pictures.   Incidentally I wonder if Ina Garten’s friends are terrified to invite her over to eat.  How could you measure up?

Anyway, I started a diet on Monday and had to bring a treat to activity days for the young girls at church.  (Age 8-10).  I couldn’t think of anything that wouldn’t derail my diet and as I had been a slacker leader the last few months store bought seemed too lame.  So I decided to put together a fruit tray with my famous chocolate yogurt dip (so good!).

I must say I think it is my finest fruit tray creation yet:

Isn’t it pretty? White platters are easy to use for any occasion. The best entertaining tip my Mom gave me.

The fruit tray included strawberries, cherries, envy apples, banana and just for fun star fruit.  I had my chocolate dip (recipe below) and some store-bought caramel sauce (I’ve never quite mastered homemade caramel sauce).

I didn’t know if the girls would like the dark chocolate sauce but I think you can tell from this after shot that they liked it!

That’s what you call a plate licked clean!

Here are Ina Garten’s fruit tray tips:

“Once the base is set, you can add any kind of fruit that’s available.

I like to have one thing that is taller than the rest, such as a large bunch of grapes or a decoratively cut papaya, to give the platter height.

Then I add raspberries, strawberries, blueberries and fresh figs in casual but organized groups. The platter can look like a bowl of M&M’s if there are too many colors scattered with no order.

Visually, your eye needs to have a focal point and to be able to see each type of fruit.

After all the fruit is arranged, I add flat green leaves around the outside of the fruit, to set off the colors. Use lemon and galax leaves from your florist, or fig leaves and grape leaves  from your garden. Make sure they are pesticide-free and well washed.”

Some day I will be so on the ball I have lemon leaves on my trays but I’m proud of my attempt.  I think even kids respond better to something that is presented beautifully and it really doesn’t taken any more effort than throwing it on a plate.   Ok maybe a tiny bit more effort but hardly anything.

Here’s the recipe for the chocolate sauce.  Its super good.  This makes a lot of sauce.

Chocolate Yogurt Sauce

3 Lindt Dark Chocolate Bars- Lindt has tons of flavors including roasted almond, sea salt, chili, mint etc.  They are the best!

1/2 cup 2% greek yogurt

2-3 tbsp whole milk

heat chocolate over double boiler until melted.  Add milk, mix together over heat.   Will get a little thicker as it heats up.

Add yogurt once its cooled down.

Since I was making this for kids I added about a tsp of agave to make it a little sweeter.

You can add chopped nuts, toffee bits or whatever you like.  Can dip anything in it.  Shortbread is amazing!

ingredients for sauce

I made enough this time that I am setting little servings of it aside and freezing them for a quick treat.

single servings of sauce

As best as I can calculate on myfitnesspal.com these servings have 120 calories, 18 carbs, 8 grams fat, 6 grams protein, 11 grams sugar.

Enjoy!

I love sauces and dips. It makes me very happy

Smoothie Cubes

So recently I made an exciting purchase.  I finally got a blendtec fancy blender. I’ve been watching craigslist for years to try and find a deal and finally last week one came up.  The lady selling it had only had it for a year but said she never really used it and so she gave me a deal.  I got about a $450 blender for $285.  It’s still a lot of money but well worth it.

My new toy. Blendtec!

But as I started to use my blender I came up with a problem because I couldn’t drink an entire blender of smoothie without going crazy on the calories.  However, I didn’t want to throw away half a pitcher of smoothie.  (Since I live alone I must solely consume all of the food I make unless I have company.)

Hmmmm…what’s a girl to do?

Here’s my solution-

Smoothie Cubes

Pour some for a snack/lunch. Still have a lot left over? What to do?

Take leftover smoothie and put it in silicon ice cube trays

Use silicon ice cube trays to put the smoothie in. The silicon ice cube trays I got at TJ Maxx 2 for $9.95

Takes longer than regular ice to get solid enough.Once it is frozen, press cube out of silicon and put into ziploc or other freezer container.

Smoothie cubes!

Then they are perfect for a quick treat or to make a new smoothie with a little bit of orange juice or coconut water added.

Perfect for a little poppable frozen summer treat!
Delicious!

Ah, best idea ever!

 

Perfect Saturday

So I’m a very social person but to me the perfect day is one that combines activities and ‘veg’ time as I like to call it.  Today is a perfect example.  I woke up early and then went to pick up my bountiful basket.  The last few have been a bit skimpy but not this week.  It is huge!  We went with the tropical and blackberry addition but it ended up being still just under $40.  Pretty incredible.  The tropical basket has little tiny coconuts.  I’m not sure how to use them but that’s part of the fun. The blackberries are divine.  I’ve already eaten 2 containers!

All of this for under $40!

It was funny when I was picking up my basket a girl looked at the artichoke and said ‘What the heck is that?’.  I guess spending a lot of time in California I was introduced to artichokes from an early age.  I can understand never having tried them but to have no idea what they are?  Funny.

After picking up my basket I went to Boxing is for Girls and it was intense but awesome.  They have you do around a half hour of circuit training and this time it was relays with various tasks.  Its amazing how something that looks so easy like moving on your feet and hands with your but in the air is super hard. Wow! The last half of the class is punching practice and its my favorite.  You do some sets to practice your form and then they bring out the punching bags and you can go at it.  It really is a blast.  My friend Polly came last week and I didn’t know if she was really liking it but after the punching she was psyched.  She even signed up for a pass.

Love this photo
Jab Jab!

After boxing I came home, made lunch and watched my DVR of Say Yes to the Dress (the Atlanta version really isn’t as good!).  Then I made some almond flour cheese crackers.  I was reminded of them by my friend Jill who had them when I taught my class on low glycemic cooking.   This time I didn’t have quite enough almond flour so I had to use some brown rice flour.  I also tried a spin on the recipe and added some Tabasco.   Yum!

cheese crackers. Loaded with protein and flavor. Don’t overdo it because they do have a lot of calories from the almond flour. Still delicious.

Cheese Crackers with Almond Flour (Gluten Free)
(Makes about 30 crackers, recipe from The Gluten-Free Almond Flour Cookbook by Elana Amsterdam. This recipe is half the amount in the book, so double it and make the full recipe if you prefer.)

2 1/2 cup blanched almond flour (not the same as almond meal) (I use honeyville farms made right here in Utah).
1/4 tsp. salt (I used fine grind sea salt)
1/2 tsp. baking soda
1 cup freshly grated cheddar cheese (I used extra sharp cheddar and lightly packed it into measuring cup)
3  T  grapeseed oil (or olive oil works great if you don’t have  grapeseed)
2 large egg

 Preheat oven to 350F/175C. Grate 1/2 cup cheddar cheese.
In a medium-sized bowl, combine almond flour, salt, baking soda and cheese. In a smaller bowl, whisk together the egg and oil. Pour the egg mixture into the dry ingredients and stir until well-combined.Cut two pieces of parchment paper the size of your baking sheet. Put one piece of parchment on cutting board and put dough on top, or half the dough if baking on small baking sheet. (I made the dough into the shape of the parchment.) Put second piece of parchment on top of the dough and roll out with rolling pin until dough covers the parchment sheet.Remove top parchment and cut dough into pieces 2 inches square.  Slide the parchment with the cut dough onto baking sheet and bake crackers 12-15 minutes, or until lightly browned.Let crackers cool on the baking sheet for 30 minutes (or if you need to bake another batch like I did, carefully slide first batch off to cutting board to cool while you use baking sheet to bake the second batch.)

I had kind of gotten out of my low glycemic baking.  Not sure why but I think I’m going to dive into it again.  Elana Amsterdam certainly has lots of recipes for me to try! :).

Now I have the rest of the day to relax, rub essential oils on my wounds (another banner exercise week, 4 workouts.  Next week I have one planned every day except Sunday.  If I can pull it off it will be one of the only times I’ve done that.  It’s the home stretch.  My swim is coming in 14 days!)

To me this is the perfect Saturday.  Got enough busyness to feel productive but enough relax time to feel relaxed.  After the week I’ve had I need to feel relaxed. Maybe I will even read for a while.  Luxury!

(I was just reading over the post and wondered- who is interested in the various activities of my Saturday?  Well, maybe nobody but there it is. Enjoy!)

Pain or Fat?

So recently I’ve been presented with a question- would I rather be skinny or free from pain?  The answer is undeniably free from pain.   Last year I started having chronic pain in my ribcage and chest area.  After over a year of doctors and misdiagnosis I finally found something that helped with the pain- turns out I have a low thyroid.

In February the doctor put me on levothyroxine and the results were amazing.  My pain was reduced almost immediately.  I can’t tell you what a relief this was for me.  It was like a nearly 2 year monkey was finally off of my back.  My recovery from exercise improved considerably; thereby allowing me to push harder in my sets and train more frequently.

Last week, for instance, I had 5 days of intense training, one right after another. These were no ordinary workouts and yet Sunday came around and I felt pretty good.  A little bit of pain but nothing compared to the overwhelming, almost debilitating pain I experienced last year.

This was all very exciting! On Tuesday I went in for my second follow up appointment.  My trainer had noticed I had gained weight in February but I had dismissed it as one of those things.  You can imagine my shock that I was back up to 284! I blame the medicine because its the only major change that has occurred during that time period.  I was so frustrated.  Don’t most people lose weight when taking thyroid meds?  Naturally my freakish body can never have a normal reaction to anything.  It always has to be complicated.

Basically my doctor told me that the thyroid meds mess up your metabolism in good and bad ways.  Unfortunately they make you super sensitive to bad carbs and sugar.  Now I was not eating much sugar previous to this appointment but I was trying to work it in with moderation.  Evidently with this medicine I can’t have any of it. 😦

Its frustrating because in many ways I feel like I am setting myself up for eventual failure.  Nobody is perfect all the time in a diet and clearly moderation is not good enough.  I gained nearly 15 lbs since I started taking the meds despite my careful eating and training!

The thing is that I feel great! I feel energetic and healthy.  I think I look great.  So why does the stupid scale matter?  Maybe it shouldn’t.  Its just I worked so hard to lose that weight.  Took 3 years out of my life and to see it go away was so disheartening.  Thank goodness for my music because it was the lift I needed this week.

I also get frustrated being on the extreme diets because I feel like they make me super self-critical and over-introspective.  I feel guilty for everything I do, nothing seems quite good enough.  That’s why I avoided dieting for so long because it turns me into this person I hate.  People say ‘don’t diet.  Just make small lifestyle changes’.  Well, I’m sorry but small lifestyle changes don’t work.  I gained 15lbs on moderation and lifestyle changes!

For some reason going hard core is the only thing that seems to work and I refuse to have weight loss surgery. It seems like I’m stuck. Ahhhh! And then I think of that woman on the plane who wouldn’t sit next to me and I remember that so many people still see me as a fattie who disgusts them.  The whole thing makes me crazy and feel so frustrated.  I don’t know what to do but to try with the sugar fast and not give up.

In the end, I feel like I have to chose between feeling good and pain free and losing weight.  That is a really lame decision to have to make.  At least with the sugar fast I can tell my doctor confidently that I am doing all I can to eat right and exercise.  If I can’t keep it up forever well that’s a choice for another day.  I can do my best today and if I still gain what else can you do?

I just have to keep reminding myself that I did not start this process to improve my appearance.  I really didn’t.  I started this process because I wanted to have energy, to do more, to be more active.  I think anyone would be hard pressed to say I haven’t achieved that goal.

If it was the choice between looking a certain way and feeling pain what would you pick?  Be honest! Maybe God just wants me to look like this for some reason?  He’s gotten me to a healthy point but getting below 250 (my dream) seems to be an impossible task. I’ve been working so hard for over 3 years. Maybe I need to try something else? I don’t know but I am trying my best to not feel defeated and to keep trying. That’s all I can do- keep trying.

Still, its been a bit of a downer of a week.  Thanks everyone for your support no matter my size.  Thanks for reminding me that I’m still a good person and I’ve still accomplished great things no matter my weight.  Forget the stupid scale! (or at least try to…Sigh)

https://smilingldsgirl.wordpress.com/2012/02/28/body-image/

https://smilingldsgirl.wordpress.com/2011/08/24/maggie-goes-on-a-diet/

https://smilingldsgirl.wordpress.com/2011/07/28/skinny-skinny-skinny/

Breakfast Burritos

Since I started my fitness quest one of my greatest food struggles has been eating a good breakfast.  I just have no appetite in the morning and what appetite I do have usually craves high carb items such as cereal or toast (and don’t get me started on french toast and cinnamon rolls!).  I like eggs well enough the rest of the day but in the morning cooking them and getting a pan all dirty seems like the biggest burden in the world!

With a few exceptions most of the ready made breakfast foods are terrible for you and very expensive (was just at store and package of VitaTops cost $5.39!).  This left me frustrated and most of the time hungry through lunch (and usually through my morning work out).

So, one of the reasons I wanted to get a new freezer was to be able to easily make green and otherwise healthy smoothies and freeze breakfast meals in advance.  This would allow me to have a healthy breakfast without dirtying pans each morning or coming up with something to make.  I had seen freezer breakfast burritos on pinterest and thought I should try my hand at making a healthy version. Today I was at Sunflower Organic Market and their frozen vegetables/fruit was 2 for $3, a great deal!

Without a real recipe I purchased what sounded good to me for my burritos, came home and set to work. You could of course use non-frozen vegetables.  It just saved me some chopping and prep time.

The finished product! Healthy Breakfast Burrito

(I’m going to try to do my recipe Pioneer Woman style because I just finished her book and read her new cookbook.)

Breakfast Burritos Healthy-style!

24 low carb multigrain tortillas (60 calories, 2 grams fat each.  If I do it again I’d try to find slightly bigger tortillas to have more room to fold)

2 lbs chicken sausage removed from casing (I used a green chile chicken sausage they sell at sunflower)

2 bell peppers color of your choice diced

1 large onion diced

1 bag flat leaf frozen spinach thawed and moisture squeezed out

2 10 oz bags frozen thawed sweet potatoes

1 tbsp olive oil

2 bags 10 oz frozen mixed mushrooms, moisture squeezed out and diced

Cook pepper and onion in olive oil until soft.  Add chicken sausage, mushrooms and spinach.  Once chicken is cooked add sweet potatoes.

In a separate bowl whisk:

2 dozen eggs

2 cups of milk

Grate 1 lb of pepper jack and sharp cheddar and add to your preference

(Next time I would add a healthy dose of hot sauce because I used almost 1/2 a bottle once it was cooked to give more flavor.  It sounds like a lot but when you see how much I made it really wasn’t overly spicy.  I thought the chili sausages would have more spice.  A spicy pepper or two wouldn’t be bad with the bells depending on your spice preference)

I then put half of my meat mixture in a mixing bowl and left the other half in my dutch oven (it was too much to cook together even with my large dutch oven).

I poured half of the egg mixture over each meat mixture.  The bowl I put in the microwave and stirred at 5 minute intervals and the dutch oven I cooked over the stove top.  They both turned out really good! Once cooked I put the mixture on cookie sheets (and added hot sauce for more flavor)

The stove-top version
the microwave version

Then I took a heaping 1/3 cup of filling on each tortilla, rolling it up and folding the ends in.

The assembly line!

I ended up with 2 dozen burritos and extra toppings which I food savered for later. I’m now doing a light freeze so they are easier to work with and then will wrap and food save some of them.  I should have a nice reservoir of breakfasts to enjoy for some time!

The finished product. Healthy breakfast burritos for many days to come!

I’m excited about this project and look forward to making many more variations.  It could be really good with tofu or steak.  Whatever you like.  Test it out and see what you come up with and put it in the comments section.  We all can work together to be healthier and still have tasty, affordable food.  🙂  Enjoy!

PB and J Pancakes

Lately food has been a pain in the neck.  Everything just looks gross and I’ve had no appetite to eat much of anything.  I am sure that sounds peachy but it is kind of a pain.  I have food, healthy food, and I’m not eating junk but just looking at my fridge makes me feel nauseated.  I can’t explain it. The odd thing is eating these super small amounts I feel great!  I feel alert, happy, light.   This whole month I have felt really well.  I’ve had painful days but not as many as in other months (I think part of it is this amazing weather we’ve had.  I feel weighted down when the weather is cold and gray).

Anyway, as I bird-eat I find that I have to freeze a lot of what I make because I’m just not very hungry.  Its hard to make meals for 1 anyway but even if I do there is still at least one portion left these days.  Some things freeze better than others.  Like the other day I made these thai peanut noodles.  They didn’t reheat well and kind of turned black.  Still tasted good but looked gross.

The pork I made Sunday has saved well and will be nice to have frozen for quesadillas, pizzas, omelets ect. I am working to come up with recipes that I can freeze so that hopefully we can have a healthy, low GI, freezer meal party.  A couple of my friends are already interested.   The problem is a lot of freezer meals contain creamed soups and preservatives which I do not want, especially hanging around in my freezer for months.  If any of you know of good freezer meal recipes that are low in sugar and white carbs send them my way.  Does anyone know how quinoa freezes?

So, today I decided to make my whole wheat pancakes as previously posted https://smilingldsgirl.wordpress.com/2011/09/23/whole-wheat-pancakes/.  This was a recipe given me to my internet friend White Lilly .   These are not the heavy whole wheat pancakes you are used to but are light and fluffy.  (This time I used Stevia instead of sugar.  It didn’t really work.  I would use agave instead.)

Anyway, to shake things up a bit I decided to make PB and J pancakes.  So, I took a bag of frozen strawberries on the stovepot, melted them down (didn’t need any liquid because of the ice but if you made from fresh might need 1/4 water), and a tbsp of stevia.  I let it cook until the strawberries were wilted.  At this point you could blend it to make it smooth but I kind of like the hunks of strawberries.

Strawberries, raspberries, peaches and cherries are all considered LOW GI fruit. Having an index of 32 or below.  Kiwi’s, figs, mangos and bananas are nearly double; however, they can still be valuable for other reasons if used sparingly.

With the finished strawberry topping I spread a layer of creamy peanut butter on each pancake and then poured the strawberries on top (the strawberries will be good on yogurt or ice cream.  Nice way to use frozen fruit, which is cheaper and lasts longer)!

PB and J pancakes. I've been trying to have better food photography on my blog. What do you think? I honestly couldn't eat all of this only 1/2. It was really good though.

And look at all I was able to save, enough for 5 more breakfasts.

5 Breakfasts in the freezer! Ziplocs work the best to stuff things in my little freezer

I’d like to get another smaller freezer because mine is always crammed full.  If anyone has a deal let me know.   This is the kind I would like:  I am hoping to find one used, on sale.  We will see.

Anyway, enjoy the pancakes and start experiencing with freezer meals and please send me your successes. Love ya!