A New Way of Looking at Food and Life

Late last year I was talking with some friends about their successes and challenges with different eating plans.  I knew I needed a change.  What I was doing was drinking a lot of Starbucks, eating fast food, and other not so healthy options,


I was not exercising because my foot and ankle, along with other joint aches, made it feel impossible to move.  I was taking ibuprofen by the handful.......boy does that sound like a junkie or what?!  My gut was not healthy even though I had blood work done to see what my food sensitivities were.  As I said before, there was a laundry list of foods to avoid, candida expanded that list, and there were signs of gout.  I was a walking mess.  I was VERY frustrated with my limitations and was rebelling.  I can't think of any other way to put it.


Being unhappy was an understatement.  I did not like how I looked, did not feel well and needed to make some changes.


Many friends have been following a low carb way of living.  This appealed to me.  I made the choice to follow this and take my chances with the other things going on.  Low carb does eliminate all the starchy veg.  Low carb macros look like 5% carbs, 70% fat and 25% protein.  This is different than Atkins in the fact Atkins is high protein.....I am looking at high fat.  Natural, good fats.  Real butter, real cream.  This way of eating is called KETO (or ketogenic diet).  As I progress along, I keep tweaking MY process as I am FINALLY listening to my body.


Some of what I find going on is that I do not need 3 meals and snacks a day!  What a concept!!  If I am not hungry I am not eating.  I will say that again.......IF I AM NOT HUNGRY I AM NOT EATING.  This was such a foreign concept.  I did not now my body did not need carbs!


I am not eating sugar, flour (white), grains.  I use oils and fats that do not come from foods that cause inflammation.  The protein is good, natural, no hormones or antibiotics.  It is actually not the leanest protein BUT with the fat and carbs I am not eating more than 4 oz or so at one time.  I eat until I am satisfied.


I can say I did blood work last week.  Following these parameters of Keto, my glucose numbers are going down; A1C is going down.  This is all without medication....yay!  My cholesterol went down, my HDL actually came up and is almost where it should be; triglycerides were cut in half.  The changes were amazing.  My thyroid numbers were great like my thyroid woke up and started working.  I still have a few things to work on BUT my doctor said to me that this was the best choice of eating plan for me and my body.  HOW exciting is that?!  I am thrilled beyond belief.


I have found, although nuts are a good option, for me they are not.  I don't have control with them and I will leave it at that.  They are ok as a random, occasional treat but nothing I will incorporate regularly.  I love eggs and find that hard boiled eggs are hard for me to digest.  I know there are still gut healing things going on and eggs were high on my list of trigger foods BUT other cooked eggs are not a problem.  Sour cream is fine but creme fraiche (or the combo of creme fraiche with marscapone cheese) does cause some belching.  These are things that I can fix with taking care of my gut health.  Some dairy is not my friend.......cow cheeses are not all friendly but goat cheeses are fine.  I have found such an array of goat cheese.....cheddar goat cheese, crumbles, soft spread.....love them all.


Best part too is I have less joint pain to the point that I am going to the gym.  Right now just riding the recumbent bike but off gym days I am walking.......a lot.  My steps have almost gotten up to 9K per day.  My goal is 6500-7000 steps per day for now.  I will be increasing that gradually.  My joints ache now if I MISS going to the gym.  What a concept!!


So many positive things happening with this lifestyle change.  I am happy, feeling good.  I see so many changes in my face, my clothes.  I feel pretty enough to curl my hair and put on make up.  People are noticing!!  There is more laughing, more happiness.  I thank God that my friends shared their experiences, my doctor approves of my changes and I can be calm and KETO on!!

New Year.......new way of eating and living

Before the new year started I had made a commitment to myself to pick a way of eating and follow it.  I was not going to be held hostage by the various things the doc and I have talked about.  No food sensitivities, no Candida, no weight watchers......pick one.  I have picked LCHF (low carb, high fat); carbs low enough to be KETO.

It is hard when one focus tells you to do one thing, the next focus narrows the options even more and in the end I was so frustrated I followed nothing but so wanted to find my way to feel better, get stronger and be healthier.

Listening to some friends on what they have been doing and how they felt made me ask many questions which lead me to my own research.  I have arthritis so need to avoid grains....a carb!  I come from a family with diabetes and sugar in your body comes from carbs being converted to fuel, for a brief moment in time, before you feel the need to have something else.  I don't need to add any fuel to the diabetes fire, so I will avoid grains, I will avoid starchy veg (that turn to sugar), I will avoid any foods that don't serve me well.

Bye Bye Negative Nellie

I never really thought about how negativity can be dead weight and drag so hard on a person.  In the last months I have been dealing with food sensitivities and other dietary challenges.  The only word I kept seeing was CAN'T and DON'T.  Don't eat this and I can't eat that.

I don't live like this.  I have always been the glass half full girl......not this !


I have taken stock of who I am at this moment and where I want to go.  There are so many things to be thankful and grateful for.  I have a wonderful life, family, job that I love.  I have friends and laughter.  I need to brighten the light a bit.


Simple things are in my future......I actually want to take measurements of myself so I know where I am.  I also know this body is mine to love.  If I am not liking what I see I can complain or do something about it. These bodies of ours are a shell that holds our heart, soul, and love.  We can choose to be kind and gentle, take care of it......or we can ignore it and let it fall apart.  I choose the former.  I CAN dress my best, I CAN go for a walk to move it.  I CAN choose to nurture it with love and spirituality. I CAN look my best (at any given moment), I CAN smile and bring the light back to me......remember what we give we get back 10 fold.  I ought to remember that when I want to get mad at people!  YIKES!


My gratitude journal is going to be more important to me too.  I think writing will help me express myself better and give me an outlet to get stuff out.  If it does not get out it can eat me alive......and that is not the goal.  I am craving peace and happiness.


I have spoken in detail with my nutritionist and what I was feeling and how I was floundering.  I did have some cleansing tears.  I needed it......truly.  I have been feeling like a bundle of nerves not knowing which end was up.  I was allowing my perfectionist personality take over.....and from there confusion set in.  What rules do I follow?  What direction is right?


In the end, all the answers are inside of me.  Deep breaths and listening, calming.  Surrounding myself with my own love and peace.  Spending time in the Adoration chapel at church will help me center myself some days.  I need to remember I am enough.


ONE last thing....I have chosen a couple of works for the year.  My first word is FREEDOM.  Freedom from the chains that bind me to past pain, the chains that I perceive.  Freedom from sabotaging myself.  Freedom from the words CAN'T and DON'T.  My other word is LOVE.  I want to fall in love with myself again.  I am a pretty terrific person and until I get that to shine through I can't ask anyone else to love me...because I will not be looking for it.


This is the start.....there might be opportunities to chat with professionals to get a clearer picture of what I desire.  It all begins with me.......oooh, and maybe a vision board to show where I want to to be in the various aspects of my life.  Something to look forward to....along with intentions to guide me along the way.

Happy new year.......much love and happiness to everyone.  2017 will be one rocking year!

V I C T O R Y !!!

Any day I feel like I did a good job with my eating plan is a victory.  Trying different things and expanding my horizons is a victory.  Getting up in the morning is a victory too!

I have talked before about my current dietary challenges trying to heal/flush the candida and leaky gut I have going on.  It is getting easier, truly it is.  If I had to say I have stumbling blocks it would be with NUTS.  I have tried to put 1 oz of nuts in a baggie......and as I say that I have the big bag of cashews on my bed while I watch my beloved CUBS playing.  I had lunch earlier.  It was not as 'big' as it should have been loaded with steamed veggies.  Instead I had a small chicken thigh, some raspberries and a glass of water........no veg as I have not made my trek to the grocery store.  About 90 minutes later I was 'hungry' so I took a handful of nuts....and then a couple more.  I was already satisfied with the first bit of the snack....it was a bit of mindless (instead of mindful) eating.  I filled my glass of ice water back up while I busied myself with swapping out fall clothes.

In the past, this would NOT have been a victory for me.  I would have had a verbal knock out fight with myself for being less than perfect.  I am learning that perfection is overrated!  Why am I counting this is as a VICTORY?  Because I feel it.  I did not eat the whole bag; I did not beat myself up about not fixing the best meal I could have; I found other things to occupy myself to not think about food or more nuts.  My closet can be called a walk in again!  My CUBS are playing!  I am drinking water and loving the crispness of it all......no thoughts for coffee or any other type of beverage.

I have had other victories lately that really made me smile.  I was going to the ball game a couple of weeks ago with some friends.  I forgot I had entered a contest for a 'social media party'.  The day before the game I received an email telling me I had won and what the schedule was, etc.  I was really excited!  I then remembered we were all taking the bus down to the game....could I ditch them?!  I reached out to the girls and told them......and they were like 'are you NUTS?  GO GO...and have lots of fun we will find you when we get down there!'.  I was nervous.....I cleared my calendar at the office to leave at noon to take the train down to the city.  Friends suggested I try UBER to get to the park, which I did.  I guess it was a victory that I made the driver take me to my final destination as he tried to drop me off about 4 miles away from the park!  He put in the wrong address....YIKES!

I wandered around the park alone......which I have really not done much of.  I looked in the shops, wandered around, and then found my spot to  get into the party.  I left with a number of shirts from the promo!  I stood with other winners and then it was time to head to the party!  The Jack Daniel's party deck was our destination.  We start walking and I suddenly realize IT IS AT THE TOP OF THE PARK!!  I am terrified of heights......like sweats and shakes!  On the way up (thank god for ramps) I was surrounded by others so I could not see over the edge.  The team I was on was by the one side....I hear the view was phenomenal!  I got to the picnic table and sat down.  Deep breath.  I don't know what the CUBS call a social media party (no beverages......not even water, not even a peanut was served!).  We had a good time and now I needed to make my way down to my seats...by myself.

Well, I found the exit, got to the railing  (felt like I crawled there!) and slowly made my way down.  Having to look out after every other ramp was scary but I kept breathing, kept walking, giving myself a pep talk the whole time.  I DID IT!  I got down to the main level and found our seats.  ALL BY MYSELF!  VICTORY!!

I have been facing demons and not letting them get the best of me.  In the past, overeating would have started a whole downward spiral for at least a full day.  Now, more often than not, I brush it off, write it down and know that the next opportunity will be better.  I faced my fear of heights for a great chance at a fun party at the ball park!  I am accepting my dietary challenges and playing with cooking more.

I am a work in process.  Last week I let the scale get to me and set me in a tailspin.......it is over but it did not feel good.  Maybe it was a victory as I realized it, owned it and moved on.


Chevre and veggies

A new favorite lunch for me has been goat cheese and steamed veggies.  I make heat up steamed veggies and crumble 1 serving (about 2 oz) of cheese on top.  Let the cheese melt and eat! Good for you veggies keep you full and the cheese is enough protein to keep you from looking for additional food.

Check out your local stores and ask about goat cheese!  You might be surprised!

Until next time    xxoo

There is life after a blood panel......

A few weeks ago I made a call to my doc.  I had not done blood work in a long while and thought it was about time.  We used to have regular "Know your Numbers" events at work with blood draw, blood pressure and any other marker you wanted to have checked out.  Since the Affordable Health Care Act (aka Obamacare) we cannot offer the program free.

I had been feeling a bit sluggish, not that different from the first time I saw my alternative medicine doctor.  I figured it was time to get my act back together and take it on the road.

I got the blood draw (which was a very unpleasant event......even being hydrated they could not stop my veins from rolling to get a good stab).  We chatted about my health goals, where I was, what I was willing to do, etc.  I even paid the big bucks to have the food sensitivities done again....I could tell something was different.

A few days go by and I got the call the results were in and we needed to have a chat.  Let me say I am amazed what can be told by a few vials of blood.

I guess I live in a state of dehydration.  I think I am drinking enough water...but enough for whom?  An ant?  A dog?  Definitely not a human being of my size!  Then we talked about the components of my blood.  Not enough D, zinc, magnesium....the list went on.  Sheesh....I thought I was eating clean. or at least cleaner.

THEN she lowered the boom.  DIET......what was I eating, how did I feel?  At the time did I know that my lack of energy was really from the food I was eating?  I ate plenty of veg....truly; what else was I eating?  The dreaded list of sensitivities came out and I shut down.  The list was LONG...or so it felt.  I think they test 150 items that must be standard offenders.  The list came down to:

NO EGGS
NO DAIRY (except for goat products)
Avoid most grains ESPECIALLY wheat and gluten
POSITIVE for candida!!!!

After that I think I stopped listening.  I was the queen of eggs.  My sensitivities are to both whites and yolks.  NO EGGS, no omelets, no hard boiled eggs, no egg salad, no fried eggs with baked sweet potato, no poached eggs, no stopping at McDonalds or Starbucks for a quick breakfast.  This was a big deal.  I know I got testy.....I pushed back....HARD.  I wanted to cry.  CRY over an EGG.

I got an exchange list of foods, what to have from each category......and after I learned things I had to eliminate for 90-120 days we got to add to the list to fix the candida.  As I understand it, Candida is an overgrowth of yeast in the gut.  It feeds on sugar...natural or otherwise as a simple explanation.  So besides the long list of sensitivities, I need to limit or remove fruit, fruit juices, grains, legumes, starchy veg, mushrooms (the fungi of the GODS), pistachios, peanuts, alcohol,.....sigh.

I made a second appointment with the nutritionist and took my information home and tried to process it all.  I was MAD.....so mad that I ate every bit of junk food that struck my fancy.  Ding Dongs, Devil Dogs, Yodels, ice cream.......and I felt like hell.  I cried, I pouted.  I looked longingly at the dozens of eggs I had in the house.  I loved making eggs with sweet potatoes, mushrooms, onions for breakfast.  I mourned.  I mourned the foods I enjoyed.

I had already done the Whole 30 so I had friends suggesting I try this recipe and that recipe........as I read each one I found ingredients that I needed to cut out for this time frame.  I pouted and cried again.

I had to put my big girl pants on.  This is only a temporary situation.  I could do anything for 90-120 days right?  I started making lists of foods I did enjoy.  How could I make combinations with them?  Am I excited I can only use apple cider vinegar?  Not particularly but it will do.  I had another visit with Kristen and we chatted.

I talked about my mourning of food.......and she told me it was all normal.  I was making a HUGE change but it was going to make me feel better.  She recommended using a shake the doc suggested to keep blood sugar stable.  Initially I pushed back on that and said I want to do it all with natural food!!  Yeah, that did not last too long.  Limiting fruit limited my snack choices that I had wrapped my head around.  I chipped away at the wall I had built up.

I am living within the parameters set on the plan!  Imagine that!  There is lots of veg going on; unfortunately not my lovely winter squashes, sweet potatoes, beets.....though Kristen did tell me if I could limit it to 1 small serving ......and NOT every day I could use them.  Once she said that, gave me permission to spread my wings I did not feel so bad.  Grains are still a good thing to avoid mainly because of the inflammation markers.  I know there are pastas out there made with legumes (starchy!) so I will keep that tucked in the back of my head for future use.  I can have hummus and be creative with it........I did find that chevre is not bad!  I let it melt on steamed veggies and it is a great protein.  Goat cheddar cheese is nice too......probably can't use it to make a grilled cheese but I don't need a grilled cheese..I needed to feel like I could have cheese and be satisfied.

I prepared for a girls night out at the Cubs game (GO CUBS) so I could have a dog while cheering on my boys of summer.  I prepared for other little things I want.

What did I learn that was reinforcement of what I already knew?  I am not mean to be perfect.  I am finding my way.  Tracking on my fitness pal is not an option right now.  I need to know I am getting all my exchanges in so I created a label with a notebook and am writing it down......wow...sounds like tracking!  There are WW leaders cheering and jumping around.......someone is keeping track of their food consumption and not pissing and moaning the whole way!

I still have a lot to learn or accept yet.  I am taking baby steps and making sure I am enjoying the journey.  If I can't like it and am miserable, I will fail.  I choose not to fail.  I choose to win.

I normally end each post with a recipe.  I did find one that I do enjoy that fits in my new lifestyle!!

Beef and Broccoli MY WAY!

1 lb lean beef cut into strips
1 large bag frozen broccoli
2 medium onions sliced
1 tsp chopped garlic
coconut aminos
coconut oil

Slice the onions, set a big skillet on the stove and let it get hot.  Put in a little coconut oil and toss the garlic in.  Stir it a minute or so and toss the onions in.  Cook them until they are soft.....they do not have to be caramelized.  Toss in beef and stir until cooked to your desired degree of pink.  As it is finishing up, toss in the frozen broccoli and a splash of coconut aminos (great substitute for soy sauce)  If you feel the need for rice, use cauliflower rice.  It is tasty just as it stands!

Until next time......xxoo

It's a coming to Jesus kind of day........

It feels like that kind of day today for many reasons.


I participate in a Weight Watchers @ work meeting.  I say I have been doing it to keep the number of participants up but I am not sure that is the whole truth.  I like the accountability.  I don't have a scale at home and like it like that.  I was the type of person who would step on it every time I walked by it.  I know, it was a sick addiction.  I am not sure where that even came from but one day I threw out the darned thing.  It was crazy!!


I do mind the foods I eat for the most part.  I enjoy what I eat.  Sometimes it is simple and other times super complex.  I try, every day at some point, to avoid processed foods.  I know the chemicals are not good for me; it does not always stop me!


Realizing that the meetings might be coming to an end, we had a reflective morning today.  What are we prepared to do if the numbers decline more?  How hard are we willing to fight?  As we talked I had thoughts of am I really doing this or am I giving it a lick and a prayer?  I decided it was more of the lick and prayer method.  I hate doing things half assed....I must have dug my head in the sand and pretended I was doing my best.  We all can tweak what we are doing to make it better......and that is the current plan.  I will continue to gravitate towards a plant based diet adding the protein I need.  Once upon a time I saw a comic that said the 'meat' of the meal should be the guest of the plate surrounded by the family of veggies.  That sticks in my head still today....now to put it in practice.


In a similar manner, I have been going to the gym doing cardio as prescribed by my former trainer.  I watch the clock like a hawk so I don't do 1 minute more than I have to.  That is sad......very sad.  The funny thing is my body has been craving to really challenge it........so why is the gym not the place for that?  I guess I want more than just cardio but don't know where to start.  I have sent a note to my former trainer asking for more than the cardio.  Once I show more consistency I will be paired up with a trainer so I have to stand on my 2 feet first......


So my coming to Jesus feeling today is that I am doing things a about 50% of the effort I should be putting forth.  If you don't hear from me soon it means I died exerting more effort!!

Decadent Grilled Cheese

Keeping with the coming to Jesus theme, during Lent this was a HUGE staple in our home.  We used the old fashioned land o lakes white american cheese (I had no idea there was yellow cheese until I moved to Iowa!).  Taking some cooking classes I have learned that Fontina or any softer cheese are very yummy!

2 slices of your favorite bread

2-3 slices of cheese.  (My new favorite is fontina but good old fashioned american cheese works)

butter

fry pan (or if you want to be fancy a grill pan)

Butter one side of each slice of bread.  Actually I do one slice and let the butter melt, take it out and butter the other slice and put that butter side down to allow the butter to melt.  Put the slices of cheese on the bread and then top it with the original slice, butter side up.  Let it sit in the pan over a medium heat, watching to make sure it does not burn but gets a great crust on it!  Flip it over and let it sit again until well toasted.  Slice in half and serve with your best tomato soup!!

Until next time..........xxoo

TV and the reality of it all

Let me start by saying my favorite reality TV is Dancing with the Stars......the rest of reality TV could go away and I might not miss it.  I miss the days of variety shows listening to banter, music and frivolity.......


That being said, a friend and I have gotten into the routine of Wednesday night reality TV watching and chatting during it.  We both have different takes on what we are seeing.


Until the season ended, we watched MY 600 lb Life.  It amazed me how people would transform.  I still wonder what brings them to the point that they say 'I can't be 700+ lbs any more'.  Some people seem to accept what they have to do and others fight it tooth and nail.  I don't think one of these shows has had a person take the process and run with it 100% but anything worth having is worth fighting for.


So that season ended and we wondered what we would watch next.  She found My Big Fat Fabulous Life.  This gal Whitney is out there.  I admit she has a great body image and does not allow her weight to get in her way, until it does.


If I remember correctly, she is a 30 something girl who now lives on her own,  In prior seasons she lived at home and her parents are supportive but also encourage her to get her weight under control.  She has created a group against body shaming; she has been to the doctor after an event sent her to the ER with a heart issue; she says she LOVES being fat.


There have been episodes where she has talked about being afraid of being diabetic and changed her eating a little and moved a little to get her A1C under control or at least in a non diabetic range.  She has PCOS (polycystic ovarian syndrome) which can lead to extreme weight gain and has tried to use that as a total excuse for her weight, but then in the next breath shows videos of her working out and being 150 lbs lighter (by a current episode she is maybe 375 lbs).


This is not a bash by any means, I appreciate that this girl does what she needs to do every day and does it proudly.  She tries not to allow anyone to to shame her because of her size.  Things that do bother me is that she drives like a loon.......feeding her mother's baby piglet as she drives, eating while she drives, ALWAYS on the phone and NOT hands free....and in my opinion not paying attention.  I guess with reality camera following you she has a barrier of getting into an accident!!

The last couple of episodes I have heard more and more people talk about how her weight is hurting her.  She threw her back out and was not mobile; she had the heart issue and had to go to the ER to understand how she is stressing her heart; her friends ALL comment about their concerns for her overall health.

Whitney is always saying how she loves being fat.  Fat does not need to mean obese.  I agree that her diagnosis might be a big player in her current situation but there are ways to fight.  My comment to Whitney is you don't have to be 140 lbs soaking wet.  If you want to shed weight to be healthier and kinder to your joints that would be wonderful.  If you want to be a mom someday your current weight might make that harder to achieve.  Whitney has a boyfriend she loves (next week there is some drama there), she has gone bike riding, she leads a dance troupe......she is active and proud of it. She recently started working on a radio station......she is full of life and living!

You are beautiful and brave..........time to be kinder to your heart, your joints, your body,.....YOU.



For an early morning post like this my recipe will be a breakfast treat growing up.  If you saw the movie Moonstruck, it was featured there.

Egg in a Hole

Ingredients:

Crusty Italian bread

Egg

butter

Heat a fry pan on the stove, place a pat of butter in the pan and coat the bottom of the pan.  Tear a hole in a slice of good, crusty Italian bread.  Put the bread in the pan and let it start to toast.  Crack the egg in the hole and let the egg cook.  Once it is set on one side, gently flip the toast over to let the other side cook to your desired doneness of the yummy yolk.

Serve with a delicious cup of coffee.......I take mine Boston  (look it up!)

Until next time..........xxoo