Friday, January 02, 2009
Every Cell in my body vibrates with energy and health
That is my positive affirmation for the day. Having a positive affirmation every day is one of my 30 goals for 30 days in January. I am tracking my goals, on a spreadsheet. Oh yes, it is fun. I even got Kait into it. We'll have to compare notes at the end of the month.
Another aspect of my 30 goals is a true elimination diet for wheat, sugar, and dairy. Wheat/gluten I'm continuing to avoid entirely because I feel better when I do. Sugar I should learn to avoid because I am insulin resistant, and therefore could easily become diabetic if I'm not careful. Dairy right now seems somewhat irritating, probably because of all the trouble I've been having, so that will likely be reintroduced in February. I am still having yogurt since it tends to have less irritation lactose and good bacteria.
I started eliminating today, and I feel good. We went out to Pizzaria Uno for dinner, and I had steak tips and onions, brown rice with craisins and mango, and lots of roasted veggies. I am still full, so I think my peppermint tea might suffice as snack tonight.
BTW - I do not advise elimination dieting unless you have serious stomach issues and are working with a nutritionist/doctor or are very aware of your nutrition needs because it is too easy for people to eat crap, starve themselves, etc. etc.
Here is my whole list of goals:
1. Lose 1 inch in my waist
2. Get visible abs
3. Stretch every day
4. Workout every day
5. Sign up for a 5K
6. Have a complete weekly exercise plan
7. Do yoga every week
8. No sugar for 30 days
9. No dairy for 30 days
10. Be aware of how much Iím eating
11. Be aware of how fast Iím eating
12. Help supply allergy-free snacks at coffee hour
13. Have a monthís worth of meal plans
14. Tell my husband I love him at least twice a week
15. Do something romantic with Bill every week
16. Call/IM my mother once a week
17. Finish the draft of my choral piece
18. Read 3 or more scientific articles per week
19. Improve my vocabulary, learn 10 new words
20. Learn a mezzo-soprano solo
21. Write up 20 recipes for the book
22. Get my library card
23. Buy/read the Sunday paper including crossword puzzle
24. Save money on groceries with coupons
25. Earn $50 extra each month
26. Meditate 3 times a week
27. Blog 5 times a week
28. Say a positive affirmation daily
29. Stay on task at work for 45 min before doing e-mail/spark
30. Make a visual collage of my body improvement
Now I need to work on a few more, like stretching and posting this blog entry.
Woohoo!n task at work for 45 min before doing e-mail/spark
30. Make a visual collage of my body improvement
Thursday, December 18, 2008
This is always a good place to track my recipe ideas. Today's ideas are adjusted from the Betty Crocker website. I like the ideas there, but completely replace the packaged items with homemade versions.
Green Chile, Egg and Potato Bake
1. make a hash with diced red potatoes, corn, bell peppers, and green chilis, fry it up fro a bit, then place in a casserole bowl, mix with shredded cheese
2. Beat some eggs and cottage cheese with oregano and garlic powder, then pour over potatos. Top with shredded cheese
3. Bake until done
Ham, Spinach and Cheese Strata
1. Briefly cook in frying pan spinach, bell peppers, and leeks. Layer this mix in baking dish over diced ham, then top with shredded cheese. (the recipe also adds some italian cheese bread, which I can't have, so I'm just leaving out entirely, so I guess it is more a quiche than a strata, though you add hash brown potatoes if you wanted)
2. Beat eggs with milk, dijon mustard, and pepper, then pour over ham/veggies/cheese. Top with more cheese (and hash/bread).
3. Bake until done
Cheesy Vegetable Risotto
1. cook onion/garlic in butter. Add rice and cook briefly.
2. Make risotto by adding broth 1 cup at a time until liquid is absorbed, and rice is done and creamy.
3. Add precooked frozen veggies and parmesan cheese, salt and pepper
Spinach-Stuffed Chicken Breasts
1. Stuff chicken with a cooked mixture of onion, garlic, bacon mixed with raw spinach, egg, thyme, and italian cheese.
2. Bake until done.
Cheesy Mexican Corn Bake
1. Cook onion, red bell pepper, and green chilis, add corn, cook until unfrozen.
2. Beat eggs, sour cream, cornmeal until blended, add above mixture and shredded cheese. Pour into baking dish
3. Bake until mostly done, sprinkle with crushed corn chips (the recipe says french fried onions, I can't have those), bake until actually done.
Wednesday, December 17, 2008
In the land of being frugal, I found some ways to spice up old school rice and beans for meatless meals. Here are the ideas with a few personal twists:
Cheese and bean quesadillas (on corn tortillas for me!) served with spanish rice and veggies (spinach, broccoli, etc.)
Beans soups with rice, i.e., minestrone, rice and black bean, mexican soups, etc.
Veggies chili, make with just beans, protein crumbles, or just less meat than usual!
Black bean bugers
* 2.75 cups black beans, cooked
* 1 cup cooked brown rice
* 1 small onion, finely chopped
* 1 egg, lightly beaten
1. In a large bowl, mash beans with a fork. Add the rice, onion, egg and 2 tablespoons salsa; mix well. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Flatten to 1/2-in. thickness. Cook over medium heat for 4-5 minutes on each side or until firm and browned. Serve with salsa/sour cream
2 cup soaked overnight but not cooked chickpeas
1/2 large onion, roughly chopped (about 1 cup)
2 tablespoons finely chopped fresh parsley
2 tablespoons finely chopped fresh cilantro
1 teaspoon salt
1/2-1 teaspoon dried hot red pepper
4 cloves of garlic
1 teaspoon cumin
1 teaspoon baking powder
4-6 tablespoons flour (rice flour for me)
Place the drained, uncooked chickpeas and the onions in the bowl of a food processor fitted with a steel blade. Add the parsley, cilantro, salt, hot pepper, garlic, and cumin. Process until blended but not pureed.
Sprinkle in the baking powder and 4 tablespoons of the flour, and pulse. You want to add enough flour so that the dough forms a small ball and no longer sticks to your hands. Turn into a bowl and refrigerate, covered, for several hours.
The recipe then says to make balls and fry them in oil, but I think it would be better to make patties, and either pan fry with spray or to just bake them. Then serve with veggies, pitas, etc.
Also, here are two basic rice and beans that look really yummy!
* 2 cups cooked black beans (i use my crockpot usually)
* 1 medium onion, chopped
* 1 green pepper, chopped
* 4 cloves garlic, minced
* 1 teaspoon cumin powder
* 1/2 teaspoon oregano
* 1/2 teaspoon salt
* 1 tablespoon red wine vinegar
Fry the onion and pepper in a little oil. Add the garlic and saute a little.
Introduce a little of the bean liquid until all previous ingredients are soft.
Add the beans with the remaining liquid. Add spices and simmer about 30 minutes. Add the vinegar just before serving. These are quite good when served over a bed of rice seasoned with just lime.
* 1 lb dry pinto beans, cooked
* 1 medium onion, diced
* 1 green pepper, diced
* 2 cloves garlic, minced
* 2 tablespoons Worcestershire sauce
* 1 tablespoon chili powder
* 1/2 teaspoon salt
* 1/2 teaspoon dry mustard
* 1/2 teaspoon pepper
* 1 (10 ounce) can diced tomatoes and green chilies
Place beans in pot with enough water to be soupy, Add onion, and the next 7 ingredients simmer 30 minutes Add tomatoes simmer 30 minutes and serve.
Friday, December 12, 2008
This is what I do in my spare time. Yes, I am a nerd. Play along! Here is an example:
= repeat after me
Now you try! Answers in comments.
go it it it it
o er t o
GR 12" AVE
insult + injury
no ways it ways
you cont ol r
Left out Field
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
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