Tag: healthy eating

Diet Before 10

I shared this with my facebook community but thought I’d do the same with my blogging community.  I think this photo tells a lot.

I can relate to this photo because I was on diet before I turned 10.  I have almost no memories of not being on a diet in my life.  In fact some of my most vivid memories are being put on diets or being told I was fat by kids or even coaches, other adults.  As all my readers know I was also bullied for nearly 2 years (4th and 5th grades) because I was overweight.

I have to say compared to some of my overweight friends, my parents have actually been pretty great.  They did put me on a diet when I was young but overall they tried to be supportive and loving.  I did not get a ton of pressure from them to lose weight and I certainly was never told that I was ugly, embarrassing, fat, whatever.  I hear such stories from some of my friends and I’m grateful for good parents.

So what is my advice to parents who have a heavier child and don’t know what to do? Here goes:

1. Set the whole family on a healthy lifestyle regiment so that one child is not singled out. Then everyone wins.  It could even be a fun project to do together.

2. Explain that it really isn’t about appearance. Its about health, energy, happiness.  Perhaps give them examples of athletes, other adults who maintain a healthy weight.  (show them my blog about my swims 🙂 )

3. I think a lot of parents feel guilty about their overweight children and that just makes the child feel worse for failing their parents.

4. Do not EVER be embarrassed by your child.  This will only teach them to be ashamed of their bodies and could lead to behaviors later on that are far worse than being overweight such as self-abuse, eating disorders, and addiction.

5. Try to avoid using food as a reward or a punishment.  It will happen on occasions such as birthdays or at a party and that’s fine but in general find non-food related rewards

6. Avoid equating food as a sin.  Do not make a child feel guilty for what they eat.  Just encourage the good and move on from the bad. I still struggle with feelings of guilt and even sin when I stray from my diet and I don’t think that is a healthy behavior.

7. Introduce your kids to new food experiences so they don’t think that healthy food=boring food.

8. Involve your kids in the cooking process so they can see what goes into it.  A processed packaged meal will never give your children any excitement for fresh, healthy ingredients.  Also take them to farms, have them learn how to milk a cow, see where eggs come from, how to make cheese, whatever.  This may be a drag for some kids but in the end it will help them build healthy eating habits and a love for good food.

9. Be positive, positive, positive, positive!  Even today, I find I need overwhelmingly positive feedback from my trainers and other support.  I know what I could improve on.  In fact, I’m usually beating myself up more than I probably should and don’t need any help in that department.  Any added ‘tough love’ just makes me feel depressed and hopeless

10.  Make sure you explain all aspects of health to your child.  Meaning physical, mental, spiritual, emotional whatever.  All of these aspects are important for a healthy person.  Writing in journals, meditating, having honest discussion, learning new things, reading, prayer, other worship,  and learning to manage stress are all AS IMPORTANT as our weight.

11. Make sure they have correct information about weightloss, health, etc.  Despite all my dieting I never learned that type 2 diabetes was curable.  When they diagnosed me as border-line a few years ago, I honestly thought I was going to die. I was petrified.  Instead of just scaring kids with words like cancer, heart disease, diabetes.  Let’s explain what they really are and how they can be prevented and overcome.

Recently I did a wellness challenge where there were 10 categories of health including 15 minutes of spiritual reading and setting daily goals.  I think this type of overall wellness would be a great system for kids.

Now some of you may scoff and say ‘she’s single.  What does she know about raising kids?’.  Well, I was a kid once and I know intimately what it is like to grow up as a fat kid. I also have kids in my life who I want to support in the right ways; therefore I have given the topic much thought.

Its important to understand that as adults, we are all fighting an uphill battle when it comes to the health of the kids in our lives.  They have so much coming at them from the media and even other children and adults at school.  We must conscientiously work at fighting this messaging or our kids will get their self-worth from the myriad of other sources trying to claim it.

Unfortunately sometimes people that mean well can be a destructive influence.  Celebrities like First Lady Michele Obama have started a ‘war on childhood obesity’.  I really wish Mrs. Obama would rethink this wording.  I wish she was more focused on health of all children whether they happen to be heavy or skinny.  I certainly am proof that an active heavy person can do things that a lazy skinny person could not do.

Health, health, health not weight, weight, weight.
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Cooking Lesson: Shrimp Tacos

Is it just me or do these shrimp make me look skinny? 🙂

I’ve mentioned on this blog that I have done cooking lessons for my sister and her friends.  I love entertaining, cooking and teaching others.  It is fun to just cook together with others.  My sister is gone to Japan but Taylor and I have kept in touch via facebook.  She asked if I could give her a lesson minus Anna and I said why not! (I told Anna that she is more than welcome to hang out with any of my friends and she laughed 🙂 ).

So we decided to make shrimp tacos with a cole slaw made with a light vinaigrette.  The shrimp was fresh from Harmons and rubbed with chili powder, cumin, cayenne, black pepper and paprika.  Then they were cooked in a cast iron skillet with a little bit of lime juice to deglaze. The cole slaw was made with purple cabbage, cilantro, red bell pepper, radishes, with a vinaigrette of champagne vinegar, agave, lime juice, olive oil.

The taco was made with corn tortillas, and then topped with cole slaw and cotija cheese (new to me, yum!) and avocado.  The shrimp was spicy so you didn’t need a lot of other flavors in the toppings.  It was very fresh, light and flavorful.

If anyone wants to do other cooking lessons let me know.  I love exploring different cultures (our last cooking lesson was Chinese food. Yum!). As any teacher will attest you learn more from the preparation and teaching than your students ever do.  My kitchen is really small but we make it work.

Taylor and Cassie. I love teaching people how to cook. I like teaching anyone just about anything. Taylor is getting ready to put in her mission papers and it was fun to share my memories.
The completed taco
I love the pretty colors of this cole slaw.
Tried something new cotija cheese. Delicious!

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/

Morgan Spurlock Listen Up

I have a great idea.  A few years ago the gimmick documentary maker Morgan Spurlock made his movie Super Size Me where he eats McDonalds every day for a month and every time they ask him ‘Do you want to super size it’, he says ‘yes’.

During the month they monitor his health and vitals which all go down the tube.  I don’t know how this is really considered an expose of any sorts, really more of an extreme stunt.

Here’s something that would be more interesting. All of the fast food companies claim you can eat healthy at their restaurants. Some example from their websites:

McDonalds

“Eating right isn’t always easy – we have lots of menu choices to help you.”

Wendy’s

“At Wendy’s, we believe in choice. Choice in toppings. Choice in dressings. And the choice to select from a wide variety of nutritious options.”

KFC

“We believe eating sensibly, combined with appropriate exercise, is the best solution for a healthy lifestyle. KFC offers a variety of menu items for those that want lower fat, lower calorie choices, including Kentucky Grilled Chicken and Honey BBQ Sandwiches, corn on the cob, BBQ baked beans and green beans. ”

Taco Bell, KFC and I assume other Pepsi owned companies all have links to the ‘Keep it Balanced‘ website. To me this is just amazing.  They show a family eating fried chicken, biscuits, cole slaw, drinking soda- probably the worst meal in the world, and then say ‘Its a simple formula, ‘Energy In=Energy Out’.  Do you know how much energy you’d have to put out to make up for that meal? Its so ridiculous.The whole website kind of ticks me off to be honest!

Subway is of course the king of healthy eating marketing, even promoting their food as a diet choice with celebrity athletes such as Apollo Anton Ohno and Michael Phelps.  Here’s the thing- how many people really make the healthy choices at Subway? No mayo or sauces, wheat bread with one of the 8 possible ‘fresh fit’ selections?  Last time you went to subway did you stick by the rules and get the healthy choice?

To their credit, Burger King, Carl’s Jr, and In N Out are all more honest, merely stating their nutritional information and not making claims of health in any way.

Anyway, here is my idea.  Someone should put the fast food companies to their word and do a month of eating fast food.  Order the ‘healthiest’ options and see if it could really be done and be healthy.  Follow vitals and participate in moderate exercise as all the sites suggest.  I don’t think it could be done.

I say this because I am tempted by fast food.  It is sometimes difficult to get the motivation to cook just for myself and fast food is so easy.  The idea of it being ‘healthy’ does sometimes convince me to go and I always regret it. In 2010 I went an entire year without fast food and it was awesome.  Usually I stay away but every once in a while I fall into the habit.

I’m not one of those people that think fast food should be criminalized and monitored like the cigarette companies but it does seem like false advertising to claim health when in truth it is almost always an indulgence.

So there’s my idea! Morgan Spurlock call me!

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!

Rachel’s Homemade BBQ Sauce

I love sauces.  One of the hardest things about sticking to a low GI diet is that most produced sauces/dressings are high in added sugar.  In addition, most not only have sugar but have high fructose corn syrup which is like concentrated sugar.  This left me with dry, boring food.  😦

Lately I’ve been experimenting a lot in the kitchen and trying to come up with recipes that are low GI and taste good.  I’ve had 2 less than stellar successes but today I think I scored.  ( I tried to make enchiladas with my own enchilada sauce and they were such a disappointment.).

I have made my own barbeque sauce!  BBQ sauce is usually loaded with sugar, molasses and honey.  Especially my favorite, Kansas city style, which is a dark, rich sauce.   Now I made this sauce with agave but you could use coconut syrup or brown rice syrup or yacon- whatever low GI sweetener floats your boat.  I don’t think stevia would work as well in this recipe because it isn’t a liquid syrup but you can try it!  I am also not a fan of splenda. Its not natural like the stevia or agave plants and to me it has a chemical aftertaste.

(For agave haters read this) The Agave Bad for You Fallacy

One thing you have to remember is that any sweetener is just that a sweetener but some are absorbed less quickly and converted into glucose.  Its kind of like the difference between whole grains and white flour.  They are both grains but one is absorbed more quickly than the other.  Our bodies are designed to taste sweet, salty, sour, bitter, and unami, and I believe it is important that any diet for it to be a realistic lifestyle change must incorporate all of these taste buds.  They are there.  They aren’t going away.  Doing a sugar fast may be helpful to change habits and lessen cravings but unless you cut out your tongue you will always want sweet.

there are areas of your tongue designed to taste sweet. Its how our body is made. Find healthier ways to satisfy those natural cravings

So, my goal is to find ways to satisfy my taste buds without raising my blood sugar levels (and its working I haven’t had a high reading in a year).  I try (sometimes unsuccessfully) to take regular dishes and lower the simple carbs and substitute/reduce the sugar in them.  (Any recipes you have in this regard I’d love!).

My sister and a friend are coming over tonight and she suggested we make this soda pop crockpot pork I’ve made in the past.  At first I thought, no way!  If there was ever a dish loaded with sugar this is it.  In addition to 2 cans regular cola an average recipe has 1 cup or more of highly sweetened bbq sauce and an additional 1/2 cup of brown sugar.

One of the things I admire about people like Elana Amsterdam is she hasn’t let her celiac disease stop her from eating anything.  She finds a way to make cupcakes, cookies, crackers, pies all within her food restrictions (she also uses agave and explains why).  Amy Medling is another good example.  Her menus are so full and rich and yet completely PCOS/Low GI friendly.

I think an attitude of looking at food limitations as a fun challenge, not as a burden, is very commendable.  Sometimes I feel like all I get is one more thing I can’t eat each day (especially during the sugar fast, someone told me I couldn’t eat sugar free gum and I about lost it.  I couldn’t take all the no’s anymore!).

Never to be undone by a challenge I decided to go for it.  The pork is brewing in the crockpot right now but I have a feeling it will be delicious.  I used oogave cola soda .  This soda uses agave instead of high fructose corn syrup or sugar.  Again, its not about it being a non-sweetener because it is but it is a better choice.

So, then I added a cup of my awesome homemade bbq sauce.  Even if the pork doesn’t turn out it was worth it just for this recipe I invented. (And remember you are using just a little bit of sauce.  The recipe makes over 4-6 cups.  (I didn’t measure the final amount but it was a lot).

Here goes:

Homemade Low GI BBQ Sauce

1 large can tomato sauce (or pureed tomatoes in a blender and strained)

1/2 cup of water

1/2 c balsamic vinegar (doesn’t have to be the fancy stuff.  I used some I got from the dollar store!  Save the good stuff for bread or strawberries.  I think you could also use apple cider vinegar which has some health benefits but it wouldn’t give you the dark KC BBQ look.)

1/3 c agave (can add a little more depending on taste)

1/2 tsp onion powder

1/2 tsp garlic powder

1/2 tsp mustard powder

1 tbsp chilli powder

1/4 tsp cayenne

1/2 tsp salt

1 tbsp yellow mustard

2 dashes of liquid smoke (start small and can add more because it packs a punch)

1/4 c Worcestershire sauce (this does contain hfc and sugar but it is such a small amount for a large quantity of sauce that I wouldn’t worry about it.  If anyone knows of a Worcestershire sauce that doesn’t have added sugars let me know. )

Mix all together with a whisk until it boils and then quickly turn to med low and let simmer for 45 minutes.  Then bottle and store in your fridge.

Rachel's Homemade LOW GI BBQ Sauce!

I’m really excited about this recipe.  I think it will be great on hot dogs instead of ketchup (and I do intend on making my own Low GI ketchup) or with sweet potato fries.  With roasted chicken it would be delicious, or on ribs it would be fabulous.   There is tons of potential.  Hurray!

Let me know what you think and if you alter the recipe in any way.  I will post a photo of the pork tonight.

“It is a far, far better barbecue that I have now, than I have ever had before” – Charles Dickens, A Tale of Two Cities

“It is better to have burnt and lost, then never to have barbecued at all” – William Shakespeare

(Just a little joke!)

Posted later-

Here is the pork

agave bbq pulled pork

The pork is a 5 lb pork shoulder rubbed with salt and pepper.  Then you put it in the crockpot with an onion sliced up, 2 cans oogave cola and a cup of Low GI BBQ.  Let cook on low for 6 hours.  Then drain most of marinade, shred pork and add another cup of sauce, heat on high for 1-2 hours.

The pork was tender and full of flavor.  I really liked it.

Whole Wheat Pancakes

So today I made the most delicious breakfast- whole wheat pancakes.  I LOVE pancakes but most whole wheat are thick and heavy.  These weren’t.  I must admit they tasted particularly good thins morning after having a rocky sleep last night (kept waking up with coughs, the cpap was bothering me etc).  The recipe is from my blogging friend White  Lilly with a few minor modifications from yours truly.

I've been working on learning how to use my pentax. I would like to have better photography for my blog including my food photos. What do you think?

 

WHOLE WHEAT BUTTERMILK PANCAKES

1 egg
1 cup buttermilk (I didn’t have buttermilk so I made my own using 1 cup 2% milk with 1 T plain vinegar)
2 T oil (didn’t have oil used 2 T butter melted)
1 T honey (used 1 T light agave instead)
1 cup whole wheat flour
1 t baking powder
1/2 t baking soda
1/2 t salt
fresh or frozen blueberries (optional)

I like to put peanut butter, and then maple flavored agave on the top to add some protein and a more low GI sugar.

Whisk wet ingredients together, taking care to sufficiently beat the egg. Then add dry ingredients, mixing well. For smoother batter, use electric beaters (I’m usually too lazy to get them out and just mix it by hand). I like to use fresh ground flour, and I prefer to use soft white wheat (aka, whole wheat pastry flour). Hard white wheat will work as well, but if you go to red wheat you will be exchanging a mild flavor for a stronger one. If desired, add three to five blueberries (depending on the size of your pancakes) to each pancake immediately after dropping the batter onto the grill. Do not mix the blueberries all at once directly into the batter; it will just turn the batter blue! Coat a grill with nonstick cooking spray and preheat to 300-325 degrees. You may want to fiddle with the temperature a bit to find out where it’s optimal. If it’s too hot the pancakes will be dark brown. When the batter starts to bubble, gently lift an edge with a spatula; if it’s a light brown/golden color and seems like it will stay intact, then it’s ready to be flipped. Cook on second side for a minute of two, peaking under the edge frequently to make sure it doesn’t get too dark. Sometimes I flip them back over the the first side for several seconds just to make sure that the pancakes are cooked all the way through.