Tag: Low GI

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!)

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Calmness

So this week has been tough.  Lots of drama from lots of sources including most prominently myself.  I think when it comes down to it seeing that 289 scared me.  It made me feel like 3 years of effort was all for not, and that’s a scary thought.  Everyone likes to think that their life has value and that they aren’t wasting time on a fool’s errand. For it to seemingly all go away was almost more than I could process.

It still scares me but I’ve made some progress-

Well, I went to my gym today.  Met with the dietician and it was actually pretty helpful.  We have some good plans that I’ve already implemented and we will see how it goes.  Then I met with my trainer who has stood by me for 2 years through it all.  I’m not going to lie there were tears and frustration and then smiles. The good news is I weighed using the fancy scale at the gym and it said 277.  Still a gain but only 4 lbs.  That I can live with without a panic attack!

Now I’m moving forward and going to do all I can to be successful.  If the meds make me gain despite all I can do than so be it.  My journey will still have meaning even if I get back to 313.  If that happens I can start again and keep trying.

Facing that fear of regression is actually a huge victory.  I’m sure anyone out there that has lost has had to face a similar fear.

Thanks in advance for all your support as I  get ready for this race and achieve greater health in my body.  I know it will be a rocky road ahead but I am determined to push forward, and try again.

I still wonder what it is that God is trying to teach me and why does this have to be so hard? I’m not ashamed to say I don’t know the answer but someday I will.  He knows and He is guiding me each day.

I thought of my favorite author today.  The book, aside from scripture, that I read when I feel sad or hopeless- A Gift from the Sea by Anne Marrow Lindbergh.  I just love it.

Here are some quotes from it that I love and felt strongly today.

Don’t wish me happiness – I don’t expect to be happy it’s gotten beyond that, somehow. Wish me courage and strength and a sense of humor – I will need them all.

“I would like to achieve a state of inner spiritual grace from which I could function and give as I was meant to in the eye of God.”

The sea does not reward those who are too anxious, too greedy, or too impatient. To dig for treasures shows not only impatience and greed, but lack of faith. Patience, patience, patience, is what the sea teaches. Patience and faith.

For happiness one needs security, but joy can spring like a flower even from the cliffs of despair.

I do not believe that sheer suffering teaches. If suffering alone taught, all the world would be wise, since everyone suffers. To suffering must be added mourning, understanding, patience, love, openness and the willingness to remain vulnerable.

I feel we are all islands – in a common sea.

Anyway, hope you all have a great Memorial Day.  Hugs from your smilingldsgirl.

Twin Cakes

As all my facebook friends know I’ve found a new obsession.  Twin Cakes raw gluten-free snack bites.  These delectable ‘cookies’ are low glycemic, low sugar, low carb and despite their small size they pack a ton of flavor.  I like them so much that I emailed the owner (one of the twins Lori) and she agreed to give me a bulk rate.  I now have 16 bags coming this week- that’s 160 balls in various flavors:

the brownie bites are very rich. Under 100 calories, 6 gr sugar, 9 carbs. For strong chocolate lovers only.
mint chocolate coconut bites
spiced hazelnut dough balls

And I ordered the Cinnamon Coconut bites which they do not have a photo for on their site.  I will sell bags to anyone who is interested at cost. This is really just a way for me to get healthy goodies at a discount.  I’m not making anything. Call me for the prices. They are between 8-10.

Spiced hazelnut dough ball –  4 bags for
Brownie bite – 4 bags
Cinnamon coconut bite – 4 bags
Mint Chip coconut bite –  4 bags

There are 10 bites/balls per bag.

If you are lucky enough to live near certain stores that carry their product I am very envious.  I can’t say how delicious I think they are.  I just love them so much!   If someone tried to tell me I couldn’t eat them I think the fangs would come out.

Ingredients for brownie bites (as an example) maple syrup, cocoa powder, coconut oil, coconut butter, coconut flour (all organic).

Ingredients for cinnamon coconut bites- coconut flakes, maple syrup, coconut oil, coconut butter, cinnamon (all organic).

Most ‘healthy sweets’ taste just awful which leaves me craving for the bad stuff.  These bites are full of flavor.  You really don’t need to eat more than one.  Plus they last forever.  If refrigerated could have them for many months. They are also vegan for anyone interested in that.

It actually means something to me to be able to eat something sweet and have it not ruin my diet.  Something sweet that actually tastes GOOD! It really does add to the quality of my life.  The first time I tried one I literally had a few tears. I had just finished the sugar fast and it was like yes! This I can live with.  This is delicious! This is the sweet life!

Now, you cant eat bags and bags.  They are still a sweet but they are all pretty strong.  The temptation to eat more than 1 is usually not there for me.

If you come by my place ask to try one.  I want to get as many of my friends hooked as I can so I can make more bulk orders, possibly lowering costs even more or convincing Whole Foods or someplace around here to stock them.  They make me very happy.

So, if you are interested in any of the above items at the above prices let me know.  Again, I’m not making anything on this.  In fact, I will absorb the minor shipping charge.  No pressure because any that aren’t sold will be saved for me to gladly eat but if you want let me know.

I applaud people like the twins at Twin Cakes and Elana Amsterdam at Elana’s Pantry because they make good tasting products/recipes despite their dietary restrictions.  They aren’t happy with a ‘kinda, sorta, tastes like the real thing’ treat.  No,  they wanted something genuinely delicious.

I admire that type of thinking.  Too often I feel discouraged because something has been removed from my diet.  I don’t think ‘how could I make it work and make it still taste delicious’.  People like this inspire me to do better and be more adventurous.

I’ve got sweets coming…Life is good! :).

Btw- anyone who comes new to book club will get to try them.  This should definitely entice you to come!  (It sure would entice 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.

Progress!


in the end, progress is accomplished by the man who does things.

Theodore Roosevelt

Well certainty this year I have been doing many things and amidst the continuing struggles it is very rewarding to see genuine progress and growth in my life, particularly satisfying with the physical fitness/health goals.  I share this not to boast but to include you in my achievements.  I am so excited!

Today I had my ‘boot camp’ with my trainer.  This is a meeting we do every 6-8 weeks to diagnose my physical conditioning is improving, staying the same or getting worse.  So far I have seen improvement in every area except for the stairs (I hate those stairs!).  I won’t bore you with all of the routines but it was so satisfying to do more than I did before, to see progress. I am also not nearly as sore today as I was anticipating from a tough work out.

Things are improving and that makes me smile!

After the ‘boot camp’ I weighed in at 261.  That’s 3 lb lost since the end of August.  I am picking up the pace on the dieting through the tough holiday season and hopefully the weight will come off.  (The more it does, the less stress on my muscles which is important for the fibromyalgia).

If you can believe it, I have only lost 10 lbs since the beginning of the year.  On first glance, this might seem like a disappointment but when you think of everything I have been through this year from meds, surgery, swims and everything else it is understandable.

What made me more excited is when I took my measurements for biceps, shoulders, abdomen and hips, there were significant changes in all 4 measurements!

Take a look at these charts.  I believe you will see a great deal of  improvement and much progress! Hurray!

Look at the improvement!!!!!


Down by 3 inches in that critical abdomen area.  Hurray!

Shoulders and torso down by 4 inches!

The hips show the least amount of change but that’s no surprise we Wagners love to hang on to those hips!

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.