NANCYANNE55   91,647
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Why Blood Sugar Should Matter To You, Even If You Are Not Diabetic (In Layman's Terms).

Sunday, October 23, 2011

The past few years there has been quite a lot of hype about insulin and how it affects fat storage. It's super-confusing, but I think I've managed to whittle it down to something both understandable and practical for the every day person.

Here goes...... (Er, this isn't going to be real technical, so if you are into splitting hairs or are going to suggest I should have included more information, you may just want to skip this blog.)

Anyhow......

Carbohydrates make your blood sugar go up. Your body doesn't like this (high blood sugar is dangerous), so it sends out a storage hormone we call insulin to bring it back down. (BTW- the pancreas is what produces insulin, so that's why you hear so much about the pancreas when people talk about blood sugar.)

Insulin turns the carbs into glycogen and stores the glycogen in different parts of the body, namely the muscles and liver. BUT it also turns any excess glycogen that doesn't fit into the muscles and liver into fat and stores them in your fat cells. If there aren't enough fat cells to hold the fat that has been made, the body has to do something with it, so it makes more fat cells to store it in. And who wants more fat cells?

Okay, now lets add in one more thing Insulin does: It keeps another chemical, called hormone-sensitive lipase, from doing it's job properly. And that job is releasing fat from your fat tissues to be used as energy.

Sooooo..... when you eat a ton of fast-burning carbs (generally the kind that don't have much fiber in them), not only are you promoting fat storage because the muscles and liver can only hold so much, but you are also KEEPING the fat you do have from being burned off as energy. This is the main reason why low-carb diets work so well for weight loss.

Having said all of this, you don't need to run from carbs like they are the enemy. Slow-digesting carbs- like oatmeal, whole-grain breads (the real whole-grain stuff, not the kind that has white flour in it, too) and starchy vegetables- are just that: Slow digesting. They release the carbs slowly into your body so that you don't have an excess all at one time to be stored as fat.

Also, when you exercise heavily the body uses up the glycogen in your muscles very quickly. So you need to eat carbs to replace them so that you have power to not only get through your workout, but also through your day.

If you are anything like me, you are asking "So why do people go low-carb when they are exercising heavily?" The reason for that is another big, long technical explanation, but I'm gonna give the very-condensed-but-not-very-scientific answer: The body will turn fat into glycogen and burn it when your muscles and liver run out of it. And the process of turning the fat into glycogen burns calories in and of itself, so it's kinda like you are getting a little calorie-burning bonus when this happens.

The thing with this is that you want to be very careful: When I have gone too low-carb I have wound up with all sorts of not-so pleasant side effects, the scariest of which is that I started to lose my long-distance vision. It was to a point where I was beginning to question whether I should drive at night because depth perception was thrown off. Other interesting side effects for me were running out of steam very quickly, getting confused easily, feeling mentally "fuzzy", headaches, becoming incredibly irritable (my daughter thought this was the worst side effect- She'd of rather I be blind than a wench), tripping over things, falling down frequently when doing cardio (Once I fell off a bench when doing step-ups, making quite a racket. People were rushing from all of the gym to help me- embarrassing!), and general lack of coordination. Clearly, super-low carb (under about 100g a day) for me is not healthy. I think different people have different thresholds, but if you are experiencing things like this while on a low-carb eating plan, I'd suggest adding a little whole-grain, fruit, or starchy veggie into every meal. Non-starchy veggies ARE a carb source, but they are not a very condensed form of carbs and would take so much of them that you would no longer be practicing portion control, which I believe to be a key factor in losing weight and getting fit.

And as a final and fairly unrelated note, if you are working with a coach who is helping you with your eating and experience any of these symptoms, TELL THEM! Any responsible coach will alter your diet and get you out of the too-low-danger-zone. If they don't, dump them immediately and find someone else to help you. Your health is not worth having a super-svelte appearance.

  
  Member Comments About This Blog Post:

SALSACHIC 11/17/2011 7:11PM

    Thanks for breaking it down!

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MISSYGEEN 10/27/2011 8:41PM

    Good info. I have a co-worker who is doing a low carb diet. She has a lot of information about how to keep carbs low. Information which may not be as useful for me because I workout a lot. What's important here is to educate myself and keep in mind my own needs and plan. Thanks for keeping us informed. I appreciate the info,

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SHUTRBUG1 10/27/2011 12:26PM

    This is good info. Thanks

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KJFITNESSDUDE 10/27/2011 10:27AM

    Hey NancyAnne, I'm finding that alot of people seem to dismiss the blog thinking it's strictly about diabetes.....and of course NO ONE WANTS TO TALK ABOUT DIABETES (jeezsh!).
I'm spreading the good word though, thanks again for writting this!

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23KAIYA 10/25/2011 2:19PM

    Thanks for posting!

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SLIMMERANG 10/24/2011 6:30PM

    Thanks for the info!

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TERESA159 10/24/2011 3:42PM

    I've been doing low carb for over a week and haven't noticed any of these side effects yet. I feel fine, actually. The book Good Calorie, Bad Calorie explains it really well too. Basically, if you eat too many carbs, you never give your body a chance to burn its fat.



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HEALTHDUDE 10/24/2011 12:21PM

    Ahhhh....Grasshopper now holds the pebble. Thank you Master! You made this complex subject simple.

Tony

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AMYJEANHEALTHY 10/24/2011 10:30AM

    Nicely put!!! And with a touch of personality as well. Thanks!!!

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MRS.CARLY 10/23/2011 10:50PM

    Your side effects from low carbing sound brutal! I have a lot of food sensitivities...mostly to grains...gluten and yeast are also on that list. I have a hard time finding foods to eat, but try to stick to veggies and meats/seafood.

Great blog thanks for the information!

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THEHONESTME 10/23/2011 10:46PM

    Thanks for making that easier to understand. I've seen articles on this subject many times, but generally I lose interest because I don't fully understand. The way you explain it makes sense.
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ON2VICTORY 10/23/2011 8:32PM

    the dizzy spells is a pretty good description of hitting the wall besides running out of energy. that is because the brain runs almost exclusively on glycogen / glucose , so when you bonk or go into a low BSL state, you get the dizzy, headache, fuzzy feeling. I totally agree, if your coach wont make adjustments, find another.

good break down of the carb question.

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ERINEC11 10/23/2011 7:25PM

    I just started going crazy reading all about this stuff, and it is pretty confusing, but also incredibly interesting. I have been "trying" to lose weight for so long, just listening to what people/organizations/etc. tell me. I've just started reading/watching everything I can, and drawing my own conclusions, experimenting, and seeing what works best. I think that is so important.

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GAILSQUEST 10/23/2011 2:44PM

    Thank you for passing along this gem of information.
I do believe that this is the answer to why I run out of steam so quick when I work out now.
Still trying to find the right balance.

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JENNYD97 10/23/2011 10:43AM

    thanks for the info! My mom has diabetes so I have tried to figure out what I need to do to help prevent me from having it. I too kept running into the technical jargon which I understood some of it but my brain would go into overload and just say I'm not remembering any of it :)
I really think if I went to a nutrionist it would help me tremendously, just need to come up with the $$$ to do so.

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KJFITNESSDUDE 10/23/2011 10:31AM

    Once again, my Friend, YOU are right on the money AND you sharing this golden nugget of plain-speak info with us is further proof that you may actually BE Wonder Woman!
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Can I copy and paste (crediting you, of course) and send it to friends/family and/or link them to this blog? For sure I'll be linking this log on SP everywhere I go.

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Stop The Blame Game!

Monday, September 26, 2011

If you are one of these people who is always blaming someone else for your current less-than-satisfactory physical condition, it's time to give it a rest.

The fact is that I've never seen one person successfully reach their weight loss goals blaming someone else for them being overweight and out of shape. I suspect this has something to do with the fact that when you start pointing the finger at yourself, all your excuses go out the window.

Look, I know I sound harsh. But I have the right to say these things because I know of which I speak: I used to be a blamer.

My favorite person to blame was my husband. I'll still say to this day that the man is hard on a diet. He's not trying to be. Truly. But focusing on eating as a prime source of entertainment and bringing goodies into the house "for the kids" does NOT help keep me in a mindset to maintain my goals. However, it is ME who allowed myself to eat garbage once I was tempted with the yummy foods he exposed me to. I had options: Ask to go to restaurants that have guilt-free foods I can eat; Saying no to junk at the movie (even if he IS holding that delicious-smelling popcorn right next to me); Telling him to please take the kids away from the house to eat the goodies RIGHT NOW; Removing myself from the house until the goodies were gone. I'm sure there were other solutions, but the fact is that it's me who was to blame, not him. After all, I am the one who lives in my body.

I know people who are so busy blaming others as an excuse for their current condition that they are almost obsessed with it...... Mired down in the depressed state of victim,....... looking for sympathy from anyone who will listen as to their woeful tale of why being so fat and out of shape is not their fault.........

I think they feel like if enough people say "It's Okay- You can't help the way you are", they will suddenly feel accepted and the world will be Okay with them being overweight and out of shape, and somehow that will make them happy.

If this is you........, Guess what? Even if everyone were to pat you on the head and tell you what you want so desperately to hear, you would still look in the mirror and see exactly what you saw five minutes before they told you that. And would that image make you happy?

Didn't think so.

A lot of folks like to blame their upbringing. Okay, so I will give it to many of you that you were brought up in homes with very few good food choices and forced to clean your plate. I see a lot of kids whose overweight condition I do indeed blame on the parents. How can kids eat right if they aren't given right food choices? If you are feeding your kids garbage, it's time to accept the blame for where they are and start feeding them healthy foods, even if you don't like healthy foods yourself. Suck it up and set the example.

HOWEVER, if you are an adult who is out of shape and still blaming your parents, it's time to grow up and assume the responsibility for the way you look. Even if they locked you in a closet and fed you nothing but Twinkies your entire upbringing, NOW you are able to make you own choices. NOW you can reverse what they have done. NOW is the time to change your habits. Besides, how long have you been out from under your parents jurisdiction?

Sorry- The Mommy Excuse just doesn't hold water.

The fact is that in order to maintain a body that is too big, you have to eat too much food. I don't care how you got that body but: To maintain it you have to be eating enough food to sustain it. Make every excuse you want, but that's a fact no one can dispute. Well, you could.... but you'd look pretty stupid to the rest of the world if you did.

Unless you lay claim to your own health, you will never own a healthy body. That's just the way it is. As long as you are deflecting the responsibility for your current state on someone besides you, you are nowhere near obtaining the healthy body you deserve to have. YOU have all of the power in this. YOU made choices that got you where you are today, whether you became unhealthy on your own or entered into adulthood that way. And only YOU can get yourself out of it.

How? Start with accepting. Phrases like "I am the one who is responsible for being here." "My dissatisfaction with my body is because of me, not anyone else." "Sure, other people may not have been supportive, but I make the choices that keep me here."

Believe it. Let it sink in. Feel it.

And then? Cast it away. Forgive yourself. Move forward, making better choices. (I blogged about that here: www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=3123650
)

And enjoy life. You have gone way too far being miserable. It's time to forgive everyone, including yourself (read the above blog link), and live life out from under the cloud of blame. When you do that, you are ready to take care of yourself the way you deserve.

  
  Member Comments About This Blog Post:

LOIDAEG 10/4/2011 10:23PM

    Wow! What a blog! I love it! It's so true!

I was a blamer too! I blamed my upbringing. My parents mostly. They weren't (and still aren't) very active. Lots of good food and little to no exercise. But I moved out in my 20's and still blamed them. Ugh! Last year I finally stopped blaming them and blamed myself. I forgave myself (and them) and THAT's when the weight loss got easier. I forgave myself :) It's so important to not blame. You are right. You won't get anywhere blaming others. Waiting to be accepted the way you are. I always felt like the victim. I'm SO so SO Sooo glad I'm not in that position anymore!

~L

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ILOVEMY2BIRDS 10/2/2011 8:51AM

    Thank you for saying this. Every time I call someone out on the message boards I seem to get blasted by others saying I am "negative" and there is just so much coddling on the message boards it makes me so sick!
I hate that so many people feel like they are victims. Honestly, I know it is easier for some people to lose weight than others. It is also harder for some people to do lots of things. This is what makes us individuals.
Thank you for being a breath of fresh air in this coddling weight loss community.

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GODZDESIGN95 9/30/2011 12:17AM

    thanks for that you are right!! But I am not disguisted with myself. The words we use toward ourselves are very important. They can make us or make us. I've set hd straight. But the ball is in my court. I am doing something about it.


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CICI510 9/28/2011 5:10PM

    Very well said Nancy!! I have caught myself a few times on my journey blaming others but ultimately its my choices that put me where I am today. Thank you for the reminder. :)

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JORDANA84 9/27/2011 3:38PM

    I LOVE this blog and can I just say I agree with everything you are saying 1000% ? People too often want to blame others for their downfalls; so you buy junk for your kids? Doesn't mean you have to eat it! Don't have kids and you're still buying junk food? Umm YOU are to blame! We don't take enough responsibilty for our actions! We all have the body we WORK for !

Comment edited on: 9/27/2011 3:41:18 PM

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DRLCORNETT 9/27/2011 3:26PM

    Taking full ownership for who and what you are is a powerful thing. It means you're responsible and accountable for what you are (don't blame someone else), but it also means you can completely control who you are going to become too. Love it

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REINVENT_ME 9/27/2011 9:33AM

    I really like this! The truth will set you free!

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MINIMINIV 9/26/2011 10:20PM

    Thanks, this is timely advice, to be sure! emoticon

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TANYAP71 9/26/2011 8:50PM

    You said "I think they feel like if enough people say "It's Okay- You can't help the way you are", they will suddenly feel accepted and the world will be Okay with them being overweight and out of shape, and somehow that will make them happy."

This hit a chord with me because the very same people who are blaming other people for the state of their body are ALSO looking to the world to make them happy. Maybe they need to stop being externally motivated (or demotivated) altogether. Maybe if one figures out how to make themselves happy they will figure out how to stop playing the blame game?????



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COCOAMARIA 9/26/2011 8:06PM

    I loved it! So what it ruffle some feathers it is the truth!

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DESYACV2 9/26/2011 7:46PM

    very well said, nice blog......

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NOSTOPPINMENOW 9/26/2011 4:56PM

    Well said. The only person to blame if you're not happy is the person in the mirror.

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BOBINVA 9/26/2011 4:22PM

    Excuses are just that.

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AMC120 9/26/2011 2:59PM

    Very well said NancyAnne!

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-POLEDANCEGIRL- 9/26/2011 1:47PM

    Very well said!!

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KJFITNESSDUDE 9/26/2011 1:28PM

    "If it is to be then it's up to me"

....and me alone.

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My Better Body Group on FaceBook

Wednesday, September 14, 2011

I know I have put this in my status updates, but I thought I would blog about it so that you would have more complete information: I have started a group on Facebook that has turned into exactly what I was hoping it would- It is a warm and friendly place for people of all fitness levels to come for advice, inspiration, and sharing. There is some GREAT information to be had, and I am so pleased with the way it's come along. It's called "Better Body" and is a closed group, because some members had issue with people like spouses and trainers (yikes!) see posts about their struggles that they would have rather not been out there for non-group members to read. But, if you click "Request to Join", I or one of my my co-leaders will add you as soon as one of us sees it.

Here's a link: //www.facebook.com/groups/1643755269
66542


If the link doesn't work, go to FaceBook and search "Better Body". The group with the dinner plate, fork and knife as an icon is ours.

I have made it a point that I don't want members to be bombarded with advertising. Heck, I don't even advertise my OWN services there! I don't mind if people post useful links, or progress pictures (please do!), or like things. But if you are looking for a place to sell your companies protein bars or personal services, please find another group because you will find yourself removed from mine in pretty short order.

We would love to see you there.

  
  Member Comments About This Blog Post:

TOTALREDO2013 2/19/2012 3:21PM

    If this is still available would like to join. Link didn't work!

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KJERSTEN4469 1/17/2012 4:40AM

  I was unable to fin you on facebook could you friend me kirsten deutschlander thanks so much for all your help and i just joined a contest at the ymca to win a 52 inch tv who ever loses the most weight in 8 weeks i was 164.8 today hoping to get to 130 in 8 weeks. what do you think? Can i do it?

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A-STRONGER-ME 12/1/2011 12:29PM

    Cannot wait to see it.

Have you read any of Rachel Cosgrove's stuff - what do you think?

Comment edited on: 12/1/2011 12:29:54 PM

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KOOZIE1 9/29/2011 2:27PM

    For some reason the link still doesn't work for me. Can you send it again by chance? THANKS SO MUCH! I love your info!

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CICI510 9/22/2011 5:20PM

    I just requested to join :)

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SOOKGAL66 9/15/2011 4:49PM

    I will check out your group tonight from home! Thanks!

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1BUGZZY 9/15/2011 2:42PM

    I Got on thank you !!! emoticon

Comment edited on: 9/15/2011 3:51:21 PM

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TX.PATRICIA 9/15/2011 2:30PM

    emoticon

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KJQPLUS3 9/15/2011 1:10PM

  Thank you for adding me!

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YASNICE 9/14/2011 5:16PM

    I just requested to join! emoticon

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ELECTRICITY3699 9/14/2011 4:20PM

    I agree Better Body is a wonderful group! Lots of tips and motivation! Please join us!

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GYMRAT_AT44 9/14/2011 4:01PM

    As a Better Body Member - It is all that and more!
Sheri

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Protein Pancakes I Actually Don't Mind Eating!

Thursday, September 08, 2011

After trying many recipes for protein pancakes and finding nothing I considered short of gag-inducing, I came up with my own recipe in sheer desperation of wanting a different way to combine my traditional oatmeal-and-eggs breakfast.

The two key differences in my protein pancakes is that I cook the oatmeal first, and I add baking powder. I think this helps the texture a great deal.

I will be the first to tell you that I am not a purist when it comes to clean eating. It's probably because I am lazy. At any rate, if this recipe does not measure up to someone's clean-eating standards, I apologize in advance, but making a super "clean" recipe wasn't my goal: Making a quick high-protein low-fat thing I cooked in a pan like a pancake and could put sugar-free syrup on was.

One more note, before I share the recipe: This is NOT going to taste like anything like the fluffy white pancakes you get at IHOP. This is simply something I consider edible that won't ruin your dietary goals.

Now that I've completely slammed my own recipe emoticon, here it is. I hope someone else can use it!

Nancy Anne's Oatmeal Protein Pancakes:

Cook 1/2 C oats in just enough water to make them really thick.

Next, spray a pan with non-stick spray and heat on Medium-high. (My burner goes from 1-10 and I put it on an 8.)

While the pan is heating, mix into the cooked oats:
- 1 scoop whey protein powder (I use Syntrax Nectar in Chocolate, which has no carbs, but I'm sure whatever you have on hand will work)
- 1/4 C liquid egg whites (or a whole egg, if you aren't concerned about the yolk)
- Small splash of vanilla extract
- Pinch of salt
- Pinch of baking powder
- I guess if you wanted you could stir in some sweetener, but I don't.
- You could also add cinnamon and/or some kind of fruit, if you want. I personally don't think cinnamon or fruit belong in pancakes, but whatever floats your boat- It's your taste buds! emoticon

Mix well.

By now your pan should be good and hot. Pour about 1/3 of the above mixture into the pan. It should spread out by itself, but if it doesn't push it around until it's a round shape. Cook until the edges look dry, then flip and brown a little on the other side. (At this point it is mostly done, so no need to leave it sitting as long on the second side. You are just trying to make it un-gooey.)

Plate the pancake, take your pan off the heat, spray with non-stick spray again, and repeat two more times. (If you spray it on the heat your spray will scorch and make the pancake taste not as good, never mind make the pan more difficult to clean.)

When you are done, you will have three Oatmeal Protein Pancakes- it's a good sized plate of food! You can top with whatever you want. I use sugar-free syrup and sometimes Smart-Balance light margarine.

Here's a pic of my finished product:



Let me know what you think!

  
  Member Comments About This Blog Post:

TERRIMMIX 5/17/2012 10:40PM

    I do something similar, but instead of cooking the oatmeal and then making a pancake out of it, I whir the dry oatmeal up in a blender until it's like flour and then I use it just like flour in recipes like a pancake or muffin recipe - it's not bad depending on the recipe.

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_RAMONA 1/11/2012 8:33PM

    I'm not a purist when it comes to clean eating , either.

I don't know how your recipe stacks up nutritionally, but this one is really good (though heavier than your usual pancake), and two are plenty filling... one if you have it with fruit.

One pancake has 150 calories, 14 grams of protein, 13 grams carbs, and 4 grams good fat.

Oatmeal Pancakes (makes about 12 pancakes, and they freeze well)

2 cups oats (Quaker Old Fashioned or Quick, not steel-cut or instant)
3 cups low-fat buttermilk
3 eggs, well beaten (or 3/4 cup liquid egg whites)
1/2 cup protein powder (I use plain)
1 1/2 teaspoon baking powder
1 Tbsp vanilla
1 Tbsp peanut oil

1. Put oats into a large bowl, add the buttermilk. Let the oats soak in the buttermilk overnight.
2. Mix in the eggs, protein powder, baking powder, vanilla, and peanut oil.
3. Then proceed as with any pancake recipe, but cook on slightly lower heat as they darken really fast.

This is one change from 'regular food' my family enjoys and hasn't questioned... they actually prefer them.... and they are GREAT with peanut butter.

As per DARACOX's suggestion, I might try blending the oats and buttermilk mixture before adding the other ingredients and see what that's like.

Comment edited on: 1/11/2012 8:38:10 PM

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HELENAWF 9/15/2011 12:19PM

    I will have to try this out on my boys. Thanks!

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*ERICA* 9/13/2011 12:39PM

    looks delicious! thanks for sharing!

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GYMRAT_AT44 9/11/2011 5:12PM

    Well, it was a taste bud experiment for sure... not bad, might have to tweak it some for my tastes, but a definite winner.

I used banana cream protein powder.
Instead of any butter or syrup - I spread some Peanut Butter between my two cakes!

My absolute favorite is fluffy white pancakes with butter, bananas, nuts and REAL syrup... this was close (LOL!)
Sheri

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JUSTCHELLE75 9/8/2011 5:27PM

    I think I will try this recipe this weekend. Thank you for sharing

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CHANGINGSAM 9/8/2011 4:07PM

    Looks yummy! emoticon

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GODDESSELLIE07 9/8/2011 3:56PM

    Sounds and looks good... what's the nutritional facts?

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GYMRAT_AT44 9/8/2011 3:43PM

    Sounds delicious and clean enough. Wonder how they taste just plain or with Peanut Butter? No syrup or butter.

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CUPCAKE2CARROTS 9/8/2011 3:30PM

    Great timing on your post. I just tried to make a version just this morning for the first time. Was not impressed. I am REALLY excited to give yours a try. Thanks for sharing

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AMC120 9/8/2011 3:21PM

    I'm ready to try some of them out! Looks good! Thanks for sharing NancyAnne!! emoticon

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DARACOX 9/8/2011 2:55PM

    Sounds good to me! I actually put oats, egg whites, applesauce, cinnamon and sometimes protein powder together in a blender and blend it up and then cook it up like pancakes. It's a much better consistency, actually like real pancakes! You can add a little baking powder if you want them fluffier. I will have to try this sugar free syrup thing, I keep reading about it... emoticon

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Eating Healthy on a Budget

Tuesday, August 30, 2011

Recently both of my adult daughters, one who is in college and the other who is married to an enlisted Marine (in other words, not much money right now) told me that they try to eat healthier, but it's expensive. And you know what? They're right. Since being more selective about my food choices my grocery budget has gone way, way up. I've been thinking about blogging about this for a while, but I've hesitated because it's a difficult blog to write. First of all, while I am very good at saving money (I was the broke single Mom of four- I can pinch a penny til it squeals!), I am not by any means a guru of all the healthy foods out there, so I certainly don't know every tip available to mankind.

My daughter Alex, however (the one married to the Marine), encouraged me to blog about it so I'm going to give this a shot. But I'm doing it with the warning that this is NOT a blog on how to eat cheap and super-healthy. It's a blog on how to eat healtiER on a budget. Because if your income is severely limited the sad fact is that you probably won't be able to eat 100% clean or have an optimal food supply. There is no way I could afford to eat grass-fed organic meat (expensive!) with every meal.

Having said that, here are some tips you can implement to help reduce your grocery budget while making healthier choices. Pick and choose as they apply to you:

- Eggs! They're usually less than $2 a dozen, and are packed with all sorts of good things for you. Also, a whole egg will usually keep you feeling full for a long time. If you eat two whole eggs with toast and a salad or a piece of fruit, that's a filling and quick meal that costs very little. Also, egg-based dishes like quiche can be made crust-less and poured into a greased pie pan for relatively little money. I have a recipe that uses canned skim evaporated milk (store brand very cheap), cheese (I use 2%- this is a couple of buck), and ham (I buy the cheapest cubed store brand they have). Lots of protein, and the whole thing goes together for about five bucks and lasts at least a couple of nights. More if you are not feeding other people.

- I've done the math and liquid egg whites, while they appear to be expensive per container, are usually less expensive per white than separating the white from a whole egg. Plus, it's a lot more convenient. Having said this, if you want the most nutritional value for your buck, eat two whole eggs and forget about separating whites. You'll get a little more fat and calories, but you'll be full longer for less money.

- Turkey bacon is less expensive than pork bacon and lots lower in fat.

- Frozen veggies, particularly store brand, are economical, usually more nutritious than fresh (fresh usually loses nutrients in shipping and shelf-ripening), and keep better so there is less waste. Make sure they don't have pasta or sauces added. When you see a sale on them and have a few extra bucks, stock up! Then on those days when you are flat broke you can have a veggie omelet and fill your tummy with nutritious food.

- I know everyone touts the benefits of Ezekiel bread, but at $5 a loaf it's almost a mute point to even suggest it to someone on a limited budget. If you can, get double fiber bread. Or at least 100% whole grain. And don't feel guilty about eating packaged bread- You know how much better whole-grain bread is for you than the white junk most Americans consume? Which reminds me: No matter HOW broke you are, don't buy white bread. Bad, bad, bad. It's completely and utterly nutritionally void, and I don't care what kind of stuff they've sprayed in there to "fortify" it. This is one place you need to spend an extra buck.

- Keep in mind that lots of things, like bread and even milk and cheese, freeze. So if you find a really good deal on something, toss it in the freezer until your current supply has run out.

- Skim milk is usually lower priced than other milks that have fat in them. And look for the store brand of milk! It's usually less expensive than name brand. Often people don't realize more than one brand of milk is on the shelf.

- Forget soy, almond, and any other non-milk "milks". First of all, they're expensive, and second of all, their calcium count is usually far below that of cow's milk. Furthermore, I've found that almond and soy milk, while lower in calories, are higher than fat than skim milk (Which has no fat)

- If you are military and have access to a base commissary, USE IT! Particularly for perishable items. Produce, meats, dairy, and frozen foods are almost always significantly less expensive in base commissary's. If they are a bit of a drive away, go once a month or every two weeks to stock up on the staples. On canned items, though, you can often do better price-wise if you buy the Walmart brand.

- If you have an Aldi near you, peruse the aisles of it to see if there are any healthy options. Their milk and produce is usually quite a lot less expensive than a regular grocery store Be sure to bring your own bags and be prepared to fill them yourself after checking out!

- For canned items, get the store brand. The truth is that they are often made in the same facility as the more expensive stuff.

- Check the price of ground turkey breast against the price of lean ground beef. I've been surprised to find in some stores that it is less expensive.

- Speaking of ground beef, be aware of which level of fat is REALLY the best deal. Sometimes the leaner cuts are more expensive by the pound, but when you figure that 1/4 of the bulk will cook out of the cheapest kind in the form of fat, sometimes the leaner beef actually winds up being a better bargain. On the other hand, if you are making a recipe that calls for cooked and drained ground beef and the fattier kind is significantly less expensive, go ahead and get it, making sure to buy 1 1/3 pounds of 75% lean ground beef for every pound of beef called for in your recipe, since 1/3 a pound will cook off as fat. Then after it is done browning rinse it REALLY well with hot water for several minutes in a colander (keep the hot water going after the beef is drained, to keep the fat from clogging up your sink), before proceeding with your recipe. You will be left with beef that is just about, if not as, lean as the 95% lean beef.

- Work beans into your diet frequently. They help take up bulk and stretch meat dishes farther, and are really good for you! And are they ever cheap! Canned are inexpensive (rinse then first to reduce their sodium content), but dried are cheaper yet. You have to soak the dried kind, but they are a wonderful dollar-stretcher.

- If you have a local Farmers Market USE IT! You will get very fresh produce that tastes better and is healthier than anything you can get in a store for a lot less money.

- Buy in bulk. If it is something you know your family will eat a lot of and the price is less per ounce (you need to check), go ahead and stock up. But make sure it won't go bad before you can eat it all.

- Don't buy in bulk. Yeah, I know I am contradicting myself, but if you are trying something for the first time and not sure you will like it, or if you can't eat it before it goes bad, or if the container isn't going to fit in the space you have to store it, buying in bulk is risky business. You could wind up paying $8 for that big box of cereal that you are never gonna touch again, or have to throw away because it spoiled, or your roommate throws away because they are tired of it sitting on the counter since it won't fit in your dinky little dorm cabinet. That eight bucks coulda gone in your gas tank. Better to spend half as much for a much smaller size.

- Fake crab meat. It's an inexpensive and low-fat high protein food that tastes pretty good. With it I make crab enchiladas, crab omelets, crab quiche, and crab salad.

- Canned Tuna in water. It keeps for a ga-zillion years on your shelf and when you're hungry and low on money it's a good, lean source of protein.

- Before you go shopping make menus and a list of everything you will need to cook them, and then stick to it. The one exception here is if you find a great deal on meat in the store- Then it's okay to swap out for one of your more expensive meat meals on your menu list. For this reason, bring your menu list to the store, too. (Mine is typed right into my shopping list- After I get back it hangs on the fridge.)

- Eat in! It's really hard to find a meal you can eat out for less than the price you can eat at home.

If you found yourself saying "I don't like that!", or "My family won't eat that" to all of my above suggestions, then I am sorry, but I can't help you. Sometimes to compromise and save money while eating healthier you just have to eat what is not your favorite. My kids and I learned to like beans when I was a broke single mom. You can, too. What's more important? Your taste buds, or your health?

Additional suggestions would be appreciated! And if you see comments on this blog below, be sure to read them: You might pick up even more tips!

  
  Member Comments About This Blog Post:

CICI510 9/1/2011 4:24PM

    emoticon

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COCOAMARIA 9/1/2011 1:45PM

    As always good information! emoticon

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TSANC01 8/31/2011 1:24PM

  Thanks for the tips. My favorite is old-fashioned oatmeal with cinnamon, honey, Craisins w/pomegranate juice and sometimes walnuts. Yummy. I bring it to work for lunch.

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KIMMAS82 8/31/2011 10:08AM

    Great blog!!

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WENDYDANCER 8/31/2011 9:20AM

    Great info! emoticon

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CMHARRISON12 8/31/2011 7:26AM

    Thanks for taking the time to share this with us!

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KJOHNSON011 8/31/2011 3:17AM

    Wow great info! Thanks for the tips

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SARAHNICOLE__17 8/31/2011 12:32AM

    The ground beef tip is really a valid point! I never thought about it.

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BMRBUDDY 8/30/2011 9:51PM

    Being a "young" retiree, I buy some things from Aldi's. One of them is the ground turkey. I have been told from an employee that it is Jenni-o brand in different packaging. I used to buy that brand all the time until I discovered Aldi's. I don't see or taste any difference. I also agree that generic brands are just as good as name brands. I wish I tried them before retirement. We could have saved even more and we would have never felt like we were missing out on anything!

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MRSAWILEY 8/30/2011 6:06PM

    About the beans, I've found that cooking my dried beans in a slow cooker is way more convenient than soaking and boiling them. I can start it at the beginning of the day and have a nice healthy side dish for dinner at the end of the day. I like to cook mine with onion, black pepper and a pinch of sea salt.

Even though buying healthy foods has made my grocery bill higher, I find that I do save money in the long run. If I order a meal at a resturant, it could cost $10 or more just for my meal alone, but if I make it myself at home, one meal between my husband and I is only $2 or $3 worth of the groceries I bought.

My husband is Air Force, so no we don't get a lot of money, but we've also cut our casual spending way down. People should also stop and think about the other things they spend money on. Coach purses are nice, but are not a necessity. iPhones are cool, but you don't absolutely NEED them. You NEED healthy food.
Great blog!

Comment edited on: 8/30/2011 6:08:04 PM

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EDWARDSC393 8/30/2011 3:50PM

    I make what I call mumbo-jumbo when we are really short. I use frozen onion and peppers sauted then add Barilla hi-protein pasta-17grams! omegas and fiber cooked in vegetable broth, then I add browned ground turkey and a half a bag of frozen veggies, and a can of hot diced tomatoes. Add herbs and seasonings, yummy, and there is plenty! Cherie

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