Tuesday, December 09, 2008
I like protein. My body also needs protein. It seems to need quite a bit of protein, I lose weight better and feel less hungry throughout the day if I can get at least 80g of protein, and preferably 100-120g.
This is tough calorie-wise, because protein tends to come with either carbs or fat, so you increase those as well, and then total calories start to go up like crazy.
However, I was just reading a paper:
Gannon, MC and FQ Nuttall. 2004. Effect of a High-Protein, Low-Carbohydrate Diet on Blood Glucose Control in People With Type 2 Diabetes. Diabetes 53:2375
and this paper shows that a diet high in protein (30% of calories compared to 15% in AHA diet) and low in carbohydrates (20% of calories compared to 55%) really helped lower blood glucose and other hormones. That means that the low carb diet had 50% calories coming from fat, but only 10% from saturated sources, so, good fats.
This is useful stuff, I wonder if I could actually manage to get my carbs that low, though it seems pretty tough. I can get my protein to 30%, but I don't think I do often enough.
I think I have a new nutrition goal to strive for. However, it will mean seriously cutting back on fruits, but increasing fats, good fats ... nuts here I come!!
Lunch plans for this diet:
Chicken sausages with peppers/onions
Tuna-spinach dip, with low fat sour cream, cucumber for dipping
Nuts, whatever is good in bulk: walnuts, pistachios, pecans, almonds
Celery with mixed peanut and almond butter
Mashed root veggies and squash
Monday, November 24, 2008
I leave this afternoon for my Thanksgiving vacation. Two things make this trip distinctly different from any other in the past:
1. I weight less than I ever have before
2. I can no longer eat wheat
Both of these affect my trip. I want to maintain this weight soooooo badly, even with the craziness of a Disney vacation. I intend to exercise every day, with trubulence training strength workouts alternating days with HIIT workouts. I intend to stay active, keep my snacking to a minimum, and eat lots and lots of fruits and veggies. In terms of wheat, that should help me with the weight since I can't fill up on pasta dishes, or bread, or cakes, or pastries. However, I still need to watch the fat and the sugar at the same time. I want to eat less overall. I also need to keep up my fiber or I will feel bad. I'm bringing those Special K fiber/protein add to your water packs to have throughout the day to help me with that. I also need to watch the alcohol intake, a glass of wine with dinner, and maybe some vodka, club soda, and lime at the piano bar/karaoke.
This is going to be fun and healthy, really, I mean it, I do. I CAN DO THIS!
It starts in just a couple of hours. At least I won't be able to eat much airport food (they probably have no idea what gluten is and whether it is in the food) so I'll bring my own, that is a good start!
Tuesday, November 18, 2008
It is Tuesday.
I've had a pretty good weekend and good start to the week. I feel like I've been eating well, even though we did go out on Sat and I ate a bit more than I wanted. I didn't exercise this weekend except for walking around and back from the farmer's market, so not good. I did get my turbulence training workout in yesterday! Me and DH need to start walking again, but we haven't quite worked out his new schedule with our lives yet and keep on not going.
I need to seriously work on getting more fiber into my diet, because I have been way low and my system is unhappy with that. It is difficult without wheat products and trying to keep carbs to a minimum! I need to eat more whole fruit, maybe add some berries or something to breakfast, but whole fruits are so expensive that it is hard to buy, for example, raspberries at $4 a pint each week! I've been eating homemade applesauce made with peels, but I know berries would be better. I did buy kale and collard green which I am adding to dinner, however, getting 10 grams of fiber for 8 hours and then 15 with dinner isn't quite what I should be doing either! Well, my diet is always a work in progress. I'm going to look into a fiber supplement until I work it out (and possibly for the holidays) and try to keep my pre/probiotics high too.
Saturday, November 15, 2008
So, since I cannot seem to eat wheat any longer, I've started playing around in my kitchen to figure out what I can eat. I think this is driving my husband more nuts than me, I don't mind being creative, but now he has to change what he eats as well. Anyway, here are my wheat-free exploits so far:
I made pancakes out of a gluten-free flour mix (Red Mill) and ground almonds with egg, milk, and baking powder. I then used the same recipe with a little bit more flour to make muffins. Yummy!
I made my first attempt at bread, it did not rise and was very thick and chewy. However, since mainly it was for recipes, not to be used as bread, I'm not concerned. Most of it, I chopped up, toasted, and turned into croutons. They seem pretty good. The remainder is going into a cornbread stuffing recipe later this week.
I made another set of muffins for breakfast at church tomorrow (because church pretty much only ever has bagels) with the flour mix, tapioca flour, flax,baking powder, sour cream, applesauce, milk, maple sugar, ad cinnamon. They are more chewy than typical muffins, but they taste good and the outside has just a little crisp to it, which is nice.
I've been using rice/grain mix pasta. It cooks very fast, but falls apart easily so I have to be very careful not to overcook it. It has a noticeable texture, but not bad.
I've talked my husband into trying a recipe tomorrow that he has previously done with couscous with quinoa. I like quinoa, so, hopefully he will too.
Since rice is a-okay, it is my goal to learn to make a good risotto. My first one had no flavor. My second was a rice-pudding dessert one and is pretty good. I'm planning a third, but probably not until next week.
I will continue to post about my cooking adventures as I learn more about wheat-free cooking. For now, I have to learn about talking to restaurants because me and the hubby are going out tonight. I think I'm more worried about that!
Tuesday, November 11, 2008
I'm using some great ideas from the latest Spark highlights e-mail to put in here some cheap dinner ideas (abbreviated for easy use and adjusted for my needs, find originals on sparkrecipes.com):
Rainbow Chicken and Rice - Boil chicken with ground garlic, sage, cumin, and black pepper until falling apart and can separate with fork into small pieces. Add veggies: green/red pepper, onion, celery, corn, green beans, carrots. Add rice to pot and cook until tender. Add lemon juice right before rice is done to give dish a zesty taste.
Benny's Ground Chicken and Beans - Cook beans overnight in crockpot. Brown the ground chicken/turkey in one pan with 1 tbs of grapeseed/olive oil. Mix in a couple shakes of Mrs Dash, and 1 tbs of diced garlic. In a seperate pan, sautee peppers and onion, add 2 tbs of minced garlic. Drain beans, add diced tomato's and put into pan with peppers and onions. When meat is browned, add. Let it simmer for approx 10 minutes. Serve over brown rice or with baked/roasted potatoes
Til Payday Casserole - Brown the seasoned (paprika, oregano, basil, rosemary, pepper, garlic, onion) ground beef. In a pot add tomato sauce (1 can), margarine (1 tsp), seasonings (as above) cover and allow to simmer. Placed cooked pasta in a casserole dish, add browned meat. Add the sauce after it has simmered at least 15mins. Mix thoroughly. Cover with cheese and cook until cheese is golden brown.
Fast-n-Easy Southwest Chicken Chili - chicken breast, cooked and cubed, 0.5 c water, diced tomatoes, diced jalapeno, Onion, Chili powder ( or serrano pepper), .5 cups Cooked Brown Rice, boil all together until done. Top with cheese. (Try in crockpot with uncooked ingredients??)
Mediterranean Chicken & Brown Rice Casserole - Cook garlic in olive oil until it has started to soften, add chicken breasts and par cook, about 3 minutes. Add diced tomatoes (with juice or water), turn heat on low, cover and let simmer for 20 minutes or so. Remove chicken breasts and set aside to chop up into rough bite sized pieces when they've cooled off a little bit. Add sun dried tomatoes and salt, pepper, basil, oregano. Add spinach, cooked brown rice, and feta, mix thoroughly. Place in a large baking dish and sprinkle with grated romano. Bake for 25 minutes or until cheese is brown on top.
Well, that could be a whole week of cooking there! Although, a lot of rice, so imay break these into two weeks with some potato dishes in between.
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