A COMMENTARY FROM THE HEART

TL A COMMENTARY FROM THE HEART (2)Modern medicine has finally caught up with what I’ve said for YEARS…  no two bodies are alike – thus, to tell everyone that they can lose weight on the same plan is completely ludicrous and frustrating.  Doesn’t it make perfect sense that every BODY has individual DNA and needs to be treated for whatever (weight, health issues, etc.) as an individual?  I’ve shouted it from the mountain tops for ages – EVERY BODY IS DIFFERENT!!!  What works for me may not work for you.  My DNA is mine – just mine.  Your DNA belongs to you – just you.

Dr. Oz introduced a simple test to see how “tolerant” you are to carbohydrates.  Take 1/2 of a saltine cracker – pop it in your mouth and chew, counting as you chew – when the cracker changes in taste, write down how many seconds you chewed it.  The fewer seconds it takes, the less tolerant you are to carbohydrates – and the fewer you should eat in your diet.  If it takes less than 14 seconds, you have a low tolerance and should avoid them in your diet.

It’s called the 30 second cracker test:

http://www.doctoroz.com/

I’m raising my hand high!!!  I have practically NO tolerance for them.  It took that cracker 3 seconds to change taste.  It’s official…  my genes SUCK.  As I’m writing this, there is an advertisement on television for Sero Vital.  Yeah – can I just go get some of that???  LOL – it won’t change my DNA though, right?  Shoot!

Well, I know I’m not the only one who is in that unlucky group.  But here’s the good news…

I’ve cut carbohydrates from my diet and joined Planet fitness – and exercise three days a week.  My hemoglobin A1c is 6.3 which is normal.  I’ve lost 30 pounds and a couple of dress sizes – well, actually about 4 dress sizes.  I have more energy now and am happier than I’ve been in years!

http://www.carb-counter.net/

Is a new lifestyle worth starting???  Oh yes!  Is it easy???  Not always.  I ate a serving of ravioli at my favorite Italian restaurant on New Year’s Eve.  That is the first pasta I’ve eaten since April of 2015.  Will I be eating pasta again anytime soon?  Nope.

Has that little splurge affected my A1c?  I guarantee it didn’t.  It affected my blood sugar at the time, but it’s back on track now.  I got right back on the low-carb wagon and everything’s fine.

I love this diet because if you do give in to a food you shouldn’t eat – just don’t do it again for a long while.  Save those splurge times for special occasions…  Valentine’s Day, Easter, Independence Day, birthday, Halloween (if you’re into that), Thanksgiving, Christmas, New Year’s Day.  My next planned splurge day is Valentine’s Day.  I have plans…  big – yummy plans!  It includes a little trip to the Russell-Stover candy store.  Yup!  complex-carbohydrates

You can do this.  If you have a low tolerance for carbohydrates, you are not doomed to a life of type 2 diabetes and insulin shots!  Just eat more lean meats, fish, vegetables (with no carb veggie dip if you want), an apple once in a while.  There are millions of low-carb recipes online.  There are support groups on facebook where you can post recipes to make the diet more interesting.  Nobody wants to be in a food rut.

On a funny note…  I keep a can of whipped topping in the door of the refrigerator.  When I want to taste something kind of sweet (but not overly sweet), I take a little taste of whipped topping – LOL.  I will say – it’s not a quiet sneak.  I always get “busted”.  But it’s okay – there are no carbs in whipped topping – it’s legal.

I eat a bit of cream cheese – I don’t put it on anything – I just eat it.  Not a lot, just a bit.  I take a bit of sour cream the same way.  A dollop – and it’s yummy.  Cream cheese and sour cream have no carbs.  Sometimes I fry up bacon to dip in sour cream – that’s pretty good too.

Have you ever mixed salsa and sour cream together?  I do that and put it on scrambled eggs once in a while.  Don’t knock it ’til ya tried it.

It blows my mind that I can eat cheesecake – real cheesecake!  But I need to say no to a baked potato – isn’t that crazy???  I know – who knew???  15878948_1869323266645468_1132251956_n

The one thing that has to remain consistent regardless of my diet is regular exercise – I can’t skip that or I’m sunk! 

gym

While physical exercise is beneficial for mind and body, we all know that there is an exercise that is good for the heart, as Lucinda reminds us:

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Death by Chocolate cheesecake from All Day I Dream about Food…  YEA!!!  But it’s not DEATH really – it’s helping me to LIVE!!!  Thankfully, I’ve figured out how to LIVE again – and live well.  Click on the link to find the recipe!  Enjoy!  🙂

http://alldayidreamaboutfood.com/2015/09/low-carb-death-by-chocolate-cheesecake.html

 

 

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WHEAT MONTH

TL 7-21 JULY IS WHEAT MONTH

July’s Grain of the Month is Wheat. Worldwide, wheat is the third most-produced grain, trailing only corn (maize) and rice. In the United States, wheat accounts for about two-thirds of all grains consumed. However, much of the wheat we eat is refined (missing its nutritious bran and germ) or enriched (refined grain with just five of the dozens of missing or reduced nutrients added back in). If you eat wheat products, make sure they are whole wheat.WHEAT

Wheat fields are so graceful and agile just before harvest.  They wave in the Kansas wind and are probably the most friendly welcoming committee our state has!  Our crops were good this year – yay!  Most of the state got to harvest before all the really heavy rains hit, so that translates into profits.CHILDHOOD PLAYGROUND

I think it’s funny that I live in Kansas – the bread basket of America – and don’t eat wheat products.  Weird, huh?  Well, I’d support the wheat farmers if I could.  I have a disease that won’t let me eat products made with wheat – so I have to make adjustments.  Even though I can’t eat wheat myself, I can still celebrate wheat month!

Here is a low carb bread recipe.  I say low carb, but it’s more than I usually have.  I suppose on a day when I’m just craving bread so much I would make this, but I’d really have to be desperate.

LOW CARB WHOLE WHEAT BREAD

Makes 16 slices

19g carbs per slice / 9g protein per slice

INGREDIENTS:

1 C. water

1 1/2 C. whole wheat flour

1 1/2 C. medium rye flour

1 Tbs. honey

1 Tbs. molasses

2 Tbs. Vital Wheat Gluten

1 tsp. salt

3 tsp. yeast

1 Tbs. olive oil

INSTRUCTIONS:

Put all ingredients in bread machine on dough cycle.  When that’s complete, shape dough into a log and let rise for one hour.  Bake at 350 degrees for 25 minutes.

It is my goal to have single digit carb count per serving of any food, so 19g carbs for one slice of bread is a bit much for me.  Besides, I haven’t owned a bread maker since 1999.  😉

 

 

 

A COMMENTARY FROM THE HEART

TL A COMMENTARY FROM THE HEART (18)Would you think that most Asian food would be “legal” on a low carb diet?  Well, some of course is – the obvious choices are broccoli and beef or broccoli and chicken.  Pass on the rice, opting for more broccoli instead.  Once in a while it would be nice to indulge in some sweet and sour, wouldn’t it?  Oh – but that would give you a blood glucose spike like no other!  We’ve been so good so far – and we don’t want to blow it now.

Take heart – thanks to substitutions and some smart people who know how to create healthy alternative recipes, here is a recipe that will let you enjoy sweet and sour once again.sweet-and-sour-pork-1264563_1920

LOW CARB SWEET & SOUR CHICKEN OR PORK

Makes 4-6 servings

INGREDIENTS:

Meat:

5-6 small boneless chicken breasts or equivalent amount of boneless pork loin, cut into bite-size pieces

2 large eggs, beaten

1 C. crushed pork rinds

1/2 C. almond flour

1/3 C. parmesan cheese

2 Tbs. olive oil

1 Tbs. coconut oil

1 tsp. kosher salt

1 tsp. freshly ground black pepper

Sauce:

1/2 C. Erythritol (I usually use Splenda – but it doesn’t work well in this recipe)

1/2 C. rice vinegar

4 Tbs. reduced sugar ketchup

1 Tbs. soy sauce

1 tsp. garlic powder

INSTRUCTIONS:

Put pork rinds, parmesan cheese ad almond flour in food processor.  Grind until it’s a meal like consistency.  Dip chicken or pork in egg then coat in the pork rind mixture.  Set on a plate.

Heat the oils in a cast iron skillet over medium heat.  Add meat in small batches and cook.

Meanwhile, combine sauce ingredients in a saucepan.  Whisk while it boils down.  If you want to add extra veggies like bell pepper, green beans, celery or a bit of pineapple, now’s the time to let it marinate with the sauce.

Once the meat is cooked, remove from skillet and continue cooking the rest of the batches.

Mix meat with sauce to coat.

I’m big on adding vegetables – so I add a bit of sliced red and green bell pepper and a few fresh green beans.  I’m not opposed to putting a chunk or two of pineapple with the sweet and sour pork.  I’m already living without the rice, I don’t want to do without just a bit of pineapple too.  😉

Enjoy!

 

 

 

A COMMENTARY FROM THE HEART

TL A COMMENTARY FROM THE HEART (14)The high protein low carbohydrate diet is going well, and I’m seeing results!  I’ve lost 13 pounds so far and I’m not finished yet.  Most importantly, my blood glucose has been very happy – ranging from 110-120 on average.

I knew I’d experience some cravings – I just didn’t know it would happen so quickly.  This week I have wanted PIZZA so much!  I started bargaining – saying if I had a small or personal size pizza, I could just eat everything off the crust and leave the crust.  I’m not sure I really would have done that (I want to think I would have).  As fate and God’s perfect timing would have it, my friend Deanna happened to post a recipe for a low carb pizza.  I was quick to snag it – and I think if I’m having pizza cravings, chances are others are having them too.  So I’m going to share this recipe with you today – you’re welcome!13592757_10207789953284942_1587270977619589536_n (2)Photo courtesy of Deanna Stalnaker

Low Carbohydrate Pizza

INGREDIENTS:

Crust:

4 oz. cream cheese, softened

4 eggs

1/3 c. heavy cream

1/4 c. grated parmesan cheese

1 tsp. chives

1/2 tsp. Italian seasoning

1/2 tsp. wet garlic, minced

2 C. mozzarella cheese

Toppings:

1/2 c. low-carb pizza sauce

1 C. mozzarella cheese

Pizza toppings of choice

INSTRUCTIONS:

Preheat oven to 375 degrees.  Beat together cream cheese and eggs until smooth.  Add cream, parmesan, chives, Italian seasoning and garlic.  Spray 9×13 pan with PAM.  Put 2 C. of mozzarella cheese in bottom of pan.  Pour egg mixture over cheese.  Bake for 30 minutes.  Remove from oven and spread sauce over baked mixture.  Add toppings.  Cover with remaining mozzarella cheese.  Bake until bubbly and brown.  Let stand for 5 minutes before serving.

A low carb diet is not difficult, but it does require some creativity at times.  Thankfully, there is positive support all over the internet, and I’m especially thankful for my friends who are there to help me every day with ideas, recipes and inspiration.  🙂