Hey gang, 2 things to share today. I just CANNOT miss sending this devotional from Joyce Meyer. She is so practical and lives life LIKE WE LIVE LIFE - in the real world and not some "ivory tower." This devotional is about breaking bad habits. Over eating is really a bad habit, isn't it? Let's be honest. We want what we want when we want it - regardless. And then when our bodies respond in a negative manner, we blame it on EVERYTHING from bad marriages to genetics other than a BAD HABIT. YIKES! I read this and was so encouraged. Please enjoy:
Breaking Bad Habits - Joyce Meyer
You can break up with your bad habits just like you can break up with a bad boyfriend or girlfriend. Bad relationships are one of the hardest habits to break, but if we choose to end them, we can spare ourselves a lot of trouble and pain. Let me explain.
For years and years, I had a habit of getting upset every time I didn't get my way. Maybe that's not your bad habit. Maybe you gossip or cuss or drink too much coffee or watch too much TV or spend money on things you don't need. Whatever your bad habit is, you can break it.
I'm not going to say that breaking a bad habit is easy, but it's God's desire for us to take authority over our bad habits. He doesn't want us to be "bossed around" by our emotions, He wants us to have victory.
Breaking a bad habit requires making a series of good choices, one after the other. Most of us will try to do that on our own without the help of the Holy Spirit. But eventually we figure out that we can't please God without God helping us.
The Amplified Bible refers to the Holy Spirit as our "standby." He's always standing by in case you get into trouble and need a little help. But He won't just show up uninvited. You have to ask Him for help.
Romans 12:21 says we "overcome (master) evil with good." That's one of the biggest secrets in the Word of God. It's a lot easier to make the right choice when you're focusing on God and your victory instead of the fear of failure.
Make the choice today to walk in the Spirit to overcome bad habits and live in victory!
Prayer Starter: God, I'm done living with my bad habits. I make a choice now to take the authority You've given me over temptations that want to boss me around. I will follow Your Holy Spirit into new and better life habits.
Then, a family member sent this yesterday to be shared about colas or sodas or soft drinks - whatever your family calls them. :) As with all shared articles........remember, researchers have their own data to support - and some of it can be skewed, but findings like this have been reported by others (I have personally read several) and it DOES spark my interest to keep researching to bring light to my family and others. How about you?? Read carefully, some of this is really shocking!
What Are We Drinking?
America has a drinking problem. No, not booze. I'm talking about soft drinks. According to the Beverage Marketing Corporation, the average American guzzles 44.7 gallons of the sweet stuff every year. Not sure what 44.7 gallons looks like? It's about what you'd need to fill a small kiddie pool. But the truth is, you don't need me to tell you that soda isn't healthy. We all know that America’s drink of choice contributes to our country's ever-expanding obesity problem.
Shocking Soda Fact #1: Soda fattens up your organs
A recent Danish study revealed that drinking non-diet soda leads to dramatic increases in dangerous hard-to-detect fats. Researchers asked participants to drink either regular soda, milk containing the same amount of calories as regular soda, diet cola, or water every day for six months. The results? Total fat mass remained the same across all beverage-consuming groups, but regular-soda drinkers experienced dramatic increases in harmful hidden fats, including liver fat and skeletal fat. The regular-soda group also experienced an 11 percent increase in cholesterol compared to the other groups! And don’t think switching to diet varieties will save you from harm: Artificial sweeteners and food dyes have been linked to brain cell damage and hyperactivity, and research has shown that people who drink diet soda have a higher risk of developing diabetes. FIX IT WITH FOOD: The average American drinks 450 calories a day. By switching to water as your go-to beverage, you'll make room in your diet for foods that can strengthen your heart, fortify your bones, and boost your metabolism so you can lose weight more quickly.
Shocking Soda Fact #2: Soda contains flame retardants
Some popular soda brands, including Mountain Dew, use brominated vegetable oil—a toxic flame retardant—to keep the artificial flavoring from separating from the rest of the liquid. This hazardous ingredient—sometimes listed as BVO on soda and sports drinks—can cause bromide poisoning symptoms like skin lesions and memory loss, as well as nerve disorders. If that’s not a good enough reason not to “Do the Dew,” I don’t know what is. DRINK DISASTERS: Soda isn’t the only dubious drink you have to watch out for. Many bottled beverages pack enough sugar and calories to foil your get-fit plans in one fell sip.
Shocking Soda Fact #3: Drinking soda makes you a lab rat
Many American soda brands are sweetened with high-fructose corn syrup, a heart-harming man-made compound derived mainly from genetically engineered corn. The problem? Genetically engineered ingredients have only been in our food chain since the 1990s, and we don't know their long-term health impacts because the corporations that developed the crops never had to test them for long-term safety. Case in point: Some recent findings suggest that genetically engineered crops are linked to digestive tract damage, accelerated aging, and even infertility!
Some good reading this morning. It's the truth that sets us FREE. Actually the real Greek meaning is: it's the truth we know INTIMATELY that sets us free. Keep reading, keep encouraging others, keep making wise choices, keep asking God for His help. Have an amazing day! PK
Tuesday, January 31, 2012
Monday, January 30, 2012
January 30, 2012
It's a great morning to be enjoying health, isn't it? I pray your weekend went well and we are up and running towards an award-winning week. I know the weekends can be harder as we are out of our normal routine - but start making those weekends include the family in your health journey. It could be a challenge if your family is set on certain meals, but small changes are a great start. Maybe fresh fruit with whipped cream topping (you can make that easily) as a dessert will satisfy their "what are we having for dessert" question. While you are beating the heavy whipping cream, add the cold/solid pulp from a can of Goya coconut cream that you've had stashed in the fridge and a touch of coconut extract for a yummy flavor. Toss with some strawberries and blueberries and they will love it! Healthy too.
For those of you needing chips and crackers, Blue Diamond has come out with some new chips that are made from crushed almonds and some rice flour. I did try a few back before January and they are good. They are expensive and contain some words I can't pronounce (which I often choose to not eat) but if you are starving for a chip, as the Super Bowl is coming up - these could work. Eat sparingly though - they are packed with calories. I am working on a recipe for almond flour tortillas and if that works, those can be cut in strips, tossed with some coconut oil, sea salted, and baked in the oven for chips. More to come on that. Until then, here is the bag of chips that could help with your healthy snack THAT I KNOW you are preparing for the weekend. (wink) OR........help with that mexican craving for salsa that some struggle with. Make sure you check the salsa for sugar or make your own. My husband ate a whole bag of these, so the men folk will share in your new found "pleasure."
I was restructuring my cookbook yesterday, that I started compiling when I began HCG, and came to an eye-opening revelation. (I have been compiling recipes from multiple sources and creating new recipes and I keep them in a "pink" folder) When I laid out my recipes, I had about 6 side dishes, 10 main course meals and 40 desserts. HAHA! Can you see where my addiction was??? Oh well, at least knowing where I need recipes will push me to create in those areas. If you have friendly recipes to share, we always enjoy trying new things. And, creating desserts does help me. If you know what I mean????
Hey another news flash, one of the fam ate at Founders on the square in Senoia over the weekend and said their cauliflower mashed potatoes were to "die for." Can't wait to get there to try some. And finally this morning, congratulations to Jeni Sumner who reached her goal of 30 pounds Saturday morning. We are SOOOOO proud of you. She is working out now and enjoying a healthy, eating maintenance plan WITH HER HUSBAND. Love families choosing life together.
Enjoy your day! Make great choices and long life will follow. PK
For those of you needing chips and crackers, Blue Diamond has come out with some new chips that are made from crushed almonds and some rice flour. I did try a few back before January and they are good. They are expensive and contain some words I can't pronounce (which I often choose to not eat) but if you are starving for a chip, as the Super Bowl is coming up - these could work. Eat sparingly though - they are packed with calories. I am working on a recipe for almond flour tortillas and if that works, those can be cut in strips, tossed with some coconut oil, sea salted, and baked in the oven for chips. More to come on that. Until then, here is the bag of chips that could help with your healthy snack THAT I KNOW you are preparing for the weekend. (wink) OR........help with that mexican craving for salsa that some struggle with. Make sure you check the salsa for sugar or make your own. My husband ate a whole bag of these, so the men folk will share in your new found "pleasure."
I was restructuring my cookbook yesterday, that I started compiling when I began HCG, and came to an eye-opening revelation. (I have been compiling recipes from multiple sources and creating new recipes and I keep them in a "pink" folder) When I laid out my recipes, I had about 6 side dishes, 10 main course meals and 40 desserts. HAHA! Can you see where my addiction was??? Oh well, at least knowing where I need recipes will push me to create in those areas. If you have friendly recipes to share, we always enjoy trying new things. And, creating desserts does help me. If you know what I mean????
Hey another news flash, one of the fam ate at Founders on the square in Senoia over the weekend and said their cauliflower mashed potatoes were to "die for." Can't wait to get there to try some. And finally this morning, congratulations to Jeni Sumner who reached her goal of 30 pounds Saturday morning. We are SOOOOO proud of you. She is working out now and enjoying a healthy, eating maintenance plan WITH HER HUSBAND. Love families choosing life together.
Enjoy your day! Make great choices and long life will follow. PK
Saturday, January 28, 2012
January 28, 2012
Good morning all - YEA - the weekend!
I was checking out yesterday at Publix with my fruit and veggies and the woman at the register noticed I had two containers of Klondike ice cream bars. She commented about those being her weakness and I told her I used to be addicted to those as well. Then she noticed the packages said NO SUGAR ADDED and she REALLY wanted to talk. I told her these were for my grand babies (whom I am helping to break the sugar addiction in) as I had been over a year with no sugar or starch. She started shaking her head and wanted "true confessions" right there in the line. She said, she too, had come off sugar for several months - never craved it - never thought about it. THEN......someone talked her into trying the cherry lemonade at McDonalds and she said a door was opened. The next day.... a candy bar. With a sad, droopy face she then said, "I had NO idea what I was doing. I now crave sugar all the time, I feel bad when I eat it and feel worse that I have eaten it." I nodded and told her that sugar is so addictive. And, remember, sugar is EVERYWHERE. Products are doused with it SO WE WILL HAVE TO SATISFY THAT CRAVING. YIKES! She said, "I gotta start over. I gotta do this. I feel so bad when I eat sweets." I really tried to encourage her. She smiled with a certain determination as I left.
The moral of the story - DON'T! Once you rid your body of sugar and processed foods, and you are content to make "yummies" with almond flour and xylitol, have spaghetti squash as your pasta, eat fruit that satisfies your cravings AND ALLOW YOUR BODY TO GET HEALTHY, why open that door? Just a thought today. :)
Keep living life to the fullest. Each day is a gift. PK
Here are two recipes I thought you might enjoy.
Phase 2:
Turkey Taco Lettuce Wraps
For a lighter alternative to taco shells you can enjoy these lettuce taco wraps. Add your favorite toppings like low fat cheddar, light sour cream, chives, tomatoes or whatever you like on your tacos. Making your own taco seasoning is a healthier alternative to buying packaged taco seasoning, and uses less sodium, no sugar, no preservatives and no msg. It also saves you money if you are on a budget. If you prefer to use the package seasoning, simply replace it with the spices listed here.
Turkey Taco Lettuce Wraps
Gina's Weight Watcher Recipes
Servings: 4 • Serving Size: 2 taco wraps • Old Points: 3 pts • Points+: 4 pts
Calories: 134.1 • Fat: 1.7 g • Carb: 9.7 g • Fiber: 2.4 g • Protein: 21.3 g • Sugar: 4.3
Ingredients:
1.3 lbs 99% lean ground turkey
1 tsp garlic powder
1 tsp cumin
1 tsp salt
1 tsp chili powder
1 tsp paprika
1/2 tsp oregano
1/2 small onion, minced
2 tbsp bell pepper, minced
3/4 cup water
4 oz can tomato sauce
8 large lettuce leaves from Iceberg lettuce
Directions:
Brown turkey in a large skillet. When no longer pink add dry seasoning and mix well. Add onion, pepper, water and tomato sauce and cover. Simmer on low for about 20 minutes.
Wash and dry the lettuce. Place meat in the center of leaf and top with tomatoes, cheese and salsa or whatever you prefer.
Phase 4:
Baked Eggs in Turkey Cups
Ingredients
6 ounces very thinly sliced deli turkey
3/4 cup salsa (click here for recipe) or grilled vegetables
18 large egg whites or 2 1/4 cups liquid egg white or egg substitute (see note below)
2 tablespoons chopped fresh cilantro
2 tablespoons grated low-fat Cheddar cheese
Directions
If Using fresh eggs: Separate 18 whites into a medium mixing bowl Add 1/2 teaspoon salt and whisk lightly. Transfer to a liquid measuring cup. Let stand while you prepare the rest of the ingredients.
Preheat the oven to 400ºF. Lightly coat each cup of a standard-sized nonstick muffin pan with olive oil cooking spray.
Line each muffin cup with 1/2 ounce of the turkey. There will probably be a little excess extending from the top of each cup. Spoon 1 tablespoon of the salsa or grilled vegetables into each cup.
Measure 3 tablespoons of the egg whites or egg substitute into each muffin cup. (After the first "muffin," you can pour the whites from the liquid measuring cup to the same level as the fist muffin cup, rather than measuring 3 tablespoons each time.)
Place the muffin pan in the oven and bake for 10 to 12 minutes, or until the eggs are puffed and the center is set. Carefully remove the baked eggs from the pan and place 2 egg cups on each serving plate. Garnish with the cilantro and cheese.
Per Serving:
70 calories; 12 g protein; 2 g carbohydrates (1 g sugars); 1 g fat (0 g saturated fat); 20 mg cholesterol; 1 g fiber; 220 mg sodium.
I was checking out yesterday at Publix with my fruit and veggies and the woman at the register noticed I had two containers of Klondike ice cream bars. She commented about those being her weakness and I told her I used to be addicted to those as well. Then she noticed the packages said NO SUGAR ADDED and she REALLY wanted to talk. I told her these were for my grand babies (whom I am helping to break the sugar addiction in) as I had been over a year with no sugar or starch. She started shaking her head and wanted "true confessions" right there in the line. She said, she too, had come off sugar for several months - never craved it - never thought about it. THEN......someone talked her into trying the cherry lemonade at McDonalds and she said a door was opened. The next day.... a candy bar. With a sad, droopy face she then said, "I had NO idea what I was doing. I now crave sugar all the time, I feel bad when I eat it and feel worse that I have eaten it." I nodded and told her that sugar is so addictive. And, remember, sugar is EVERYWHERE. Products are doused with it SO WE WILL HAVE TO SATISFY THAT CRAVING. YIKES! She said, "I gotta start over. I gotta do this. I feel so bad when I eat sweets." I really tried to encourage her. She smiled with a certain determination as I left.
The moral of the story - DON'T! Once you rid your body of sugar and processed foods, and you are content to make "yummies" with almond flour and xylitol, have spaghetti squash as your pasta, eat fruit that satisfies your cravings AND ALLOW YOUR BODY TO GET HEALTHY, why open that door? Just a thought today. :)
Keep living life to the fullest. Each day is a gift. PK
Here are two recipes I thought you might enjoy.
Phase 2:
Turkey Taco Lettuce Wraps
For a lighter alternative to taco shells you can enjoy these lettuce taco wraps. Add your favorite toppings like low fat cheddar, light sour cream, chives, tomatoes or whatever you like on your tacos. Making your own taco seasoning is a healthier alternative to buying packaged taco seasoning, and uses less sodium, no sugar, no preservatives and no msg. It also saves you money if you are on a budget. If you prefer to use the package seasoning, simply replace it with the spices listed here.
Turkey Taco Lettuce Wraps
Gina's Weight Watcher Recipes
Servings: 4 • Serving Size: 2 taco wraps • Old Points: 3 pts • Points+: 4 pts
Calories: 134.1 • Fat: 1.7 g • Carb: 9.7 g • Fiber: 2.4 g • Protein: 21.3 g • Sugar: 4.3
Ingredients:
1.3 lbs 99% lean ground turkey
1 tsp garlic powder
1 tsp cumin
1 tsp salt
1 tsp chili powder
1 tsp paprika
1/2 tsp oregano
1/2 small onion, minced
2 tbsp bell pepper, minced
3/4 cup water
4 oz can tomato sauce
8 large lettuce leaves from Iceberg lettuce
Directions:
Brown turkey in a large skillet. When no longer pink add dry seasoning and mix well. Add onion, pepper, water and tomato sauce and cover. Simmer on low for about 20 minutes.
Wash and dry the lettuce. Place meat in the center of leaf and top with tomatoes, cheese and salsa or whatever you prefer.
Phase 4:
Baked Eggs in Turkey Cups
Ingredients
6 ounces very thinly sliced deli turkey
3/4 cup salsa (click here for recipe) or grilled vegetables
18 large egg whites or 2 1/4 cups liquid egg white or egg substitute (see note below)
2 tablespoons chopped fresh cilantro
2 tablespoons grated low-fat Cheddar cheese
Directions
If Using fresh eggs: Separate 18 whites into a medium mixing bowl Add 1/2 teaspoon salt and whisk lightly. Transfer to a liquid measuring cup. Let stand while you prepare the rest of the ingredients.
Preheat the oven to 400ºF. Lightly coat each cup of a standard-sized nonstick muffin pan with olive oil cooking spray.
Line each muffin cup with 1/2 ounce of the turkey. There will probably be a little excess extending from the top of each cup. Spoon 1 tablespoon of the salsa or grilled vegetables into each cup.
Measure 3 tablespoons of the egg whites or egg substitute into each muffin cup. (After the first "muffin," you can pour the whites from the liquid measuring cup to the same level as the fist muffin cup, rather than measuring 3 tablespoons each time.)
Place the muffin pan in the oven and bake for 10 to 12 minutes, or until the eggs are puffed and the center is set. Carefully remove the baked eggs from the pan and place 2 egg cups on each serving plate. Garnish with the cilantro and cheese.
Per Serving:
70 calories; 12 g protein; 2 g carbohydrates (1 g sugars); 1 g fat (0 g saturated fat); 20 mg cholesterol; 1 g fiber; 220 mg sodium.
Friday, January 27, 2012
January 27, 2012
Hey gang - keep those suggestions and new items coming. This blog allows us to share as well as be encouraged. I love trying your recipes and reading the articles you send. Education is ONE of the tools of success! We also love the before and after pics, so we can celebrate with you as VICTORY takes over. I love hearing from you and am praying for you this day. Our friend, Wendy, in IL, is really seeing victory in her life. So proud of her! She's eating healthy and looking great! God is piece by piece revealing truth to her and "making it stick" (as the children's ministry at my church proclaims). I LOVE THAT - let me have the TRUTH and MAKE IT STICK!
When I sat down this morning, I heard cancer cell in my spirit. I began to immediately meditate on that concept and felt to share in this morning blog. Cells, by nature, are vey much like we are. They are born, they have a nucleus (a brain if you will), they rest, they need nutrition, they need WATER, they have a protective, outer cover that holds their parts together, and they reproduce AFTER THEIR OWN KIND WHEN the conditions are correct. HOWEVER, cancer cells begin in a very small manner and left untreated - can lead to death. Their journey really speaks volumes to us as we fight for our health.
I found this in an article on the formation of cancer cells and immediately began to see some parallels:
Cancer begins when a cell breaks free from the normal restraints on cell division and begins to follow its own agenda. All of the cells produced by this "rebellious" division may follow suit if not stopped in infancy. Allowed to mutate and divide as it wishes, a tumor, or mass of cells, forms from these abnormal cells and the group of rebellious (or mutant) cells may remain within the tissue in which it originated, or it may begin to invade nearby tissues (a condition called invasive cancer). An invasive tumor is said to be malignant, and cells shed into the blood or lymph from a malignant tumor are likely to establish new tumors throughout the body. Tumors threaten an individual's life when their growth disrupts the tissues and organs needed for survival.
WOW! Can I suggest the following that each of us needs to be mindful of:
1. Our journey to health puts us at the healthy cell level.
2. Making a few "exceptions" or adding back white sugar (that we KNOW is destructive to our body in so many ways) COULD birth a rebellious cell (way of thinking). That cell likes the taste of sugar and begins to slowly make excuses for sugar to become part of the daily journey again ignoring all the truth and the pain in our joints and the fat around our bellies, yada, yada. As stated above, that way of thinking begins to follow its own agenda.
3. Left untreated, we find ourselves, back in the cycle of obesity and depression and utter failure.
4. Eventually our fight for health is totally overcome and we give up and accept "I was supposed to be heavy; everyone in my family is heavy. I just have a GENETIC disposition to being heavy."
5. Then, unfortunately, our giving up often means we allow our families to slip back into unhealthy eating perpetuating the spread of the cycle.
NO! We can control the spread of that wrong thinking, by replacing it with TRUTH! And sticking to the truth. Just because we want a double cheese burger from McDonalds doesn't mean WE HAVE TO PURCHASE AND EAT THAT. Grill a lean hamburger and add a piece of cheese with all the trimmings and skip the bread. (even add some Duke's mayo and a couple of slices of sugar free bacon if you like) and stop the mutation of the excuses that got us ALL to this place. Choose to feed your body and your thinking with WHOLE foods that supply life and don't eventually lead to death.
A lot to think about. I LOVE the parallels I see in the nature that really help me understand my journey.
Choose well today and don't allow rebellious, mutant persuasions to rob you of your victory. You're worth it! PK
When I sat down this morning, I heard cancer cell in my spirit. I began to immediately meditate on that concept and felt to share in this morning blog. Cells, by nature, are vey much like we are. They are born, they have a nucleus (a brain if you will), they rest, they need nutrition, they need WATER, they have a protective, outer cover that holds their parts together, and they reproduce AFTER THEIR OWN KIND WHEN the conditions are correct. HOWEVER, cancer cells begin in a very small manner and left untreated - can lead to death. Their journey really speaks volumes to us as we fight for our health.
I found this in an article on the formation of cancer cells and immediately began to see some parallels:
Cancer begins when a cell breaks free from the normal restraints on cell division and begins to follow its own agenda. All of the cells produced by this "rebellious" division may follow suit if not stopped in infancy. Allowed to mutate and divide as it wishes, a tumor, or mass of cells, forms from these abnormal cells and the group of rebellious (or mutant) cells may remain within the tissue in which it originated, or it may begin to invade nearby tissues (a condition called invasive cancer). An invasive tumor is said to be malignant, and cells shed into the blood or lymph from a malignant tumor are likely to establish new tumors throughout the body. Tumors threaten an individual's life when their growth disrupts the tissues and organs needed for survival.
WOW! Can I suggest the following that each of us needs to be mindful of:
1. Our journey to health puts us at the healthy cell level.
2. Making a few "exceptions" or adding back white sugar (that we KNOW is destructive to our body in so many ways) COULD birth a rebellious cell (way of thinking). That cell likes the taste of sugar and begins to slowly make excuses for sugar to become part of the daily journey again ignoring all the truth and the pain in our joints and the fat around our bellies, yada, yada. As stated above, that way of thinking begins to follow its own agenda.
3. Left untreated, we find ourselves, back in the cycle of obesity and depression and utter failure.
4. Eventually our fight for health is totally overcome and we give up and accept "I was supposed to be heavy; everyone in my family is heavy. I just have a GENETIC disposition to being heavy."
5. Then, unfortunately, our giving up often means we allow our families to slip back into unhealthy eating perpetuating the spread of the cycle.
NO! We can control the spread of that wrong thinking, by replacing it with TRUTH! And sticking to the truth. Just because we want a double cheese burger from McDonalds doesn't mean WE HAVE TO PURCHASE AND EAT THAT. Grill a lean hamburger and add a piece of cheese with all the trimmings and skip the bread. (even add some Duke's mayo and a couple of slices of sugar free bacon if you like) and stop the mutation of the excuses that got us ALL to this place. Choose to feed your body and your thinking with WHOLE foods that supply life and don't eventually lead to death.
A lot to think about. I LOVE the parallels I see in the nature that really help me understand my journey.
Choose well today and don't allow rebellious, mutant persuasions to rob you of your victory. You're worth it! PK
Thursday, January 26, 2012
January 26, 2012
Good morning all,
I think one of the strengths of our family is the ability to help each other. I love seeing the energy you guys have and the "pirate mentality - to seek and find" that allows each of us to be successful. Keep digging and sharing. We ALL THANK YOU!
Jackie sent this link last week in response to my article about calories in those yummy drinks we grab. Please read CAREFULLY the grams of sugar even in the lite ones. YIKES! From Jackie: http://chocolatecoveredkatie.com/2011/08/01/healthy-starbucks-frappuccinos/
Cheryl sent a link yesterday detailing the benefits of coconut oil to our bodies. I haven't done any research on this, but the main article certainly sparked my interest! And, I am always in search of items that taste good and bring LIFE to our bodies. Thanks, Cheryl. You're doing great. 100 pounds here we come. From Cheryl: http://www.coconutresearchcenter.org/
Our sweet Jennie, who recently moved to Texas, has started sending us some beautiful new tools to explore. I don't know if we can find these in our area, but I certainly bet we can find them on line. Yes, indeed. I am always looking for something yummy to add to my cooking tools. I do make my own ketchup (sugar free) but if this is good..........well, why re-invent the wheel? Jennie, we miss you! But keep those ideas coming. :)
From Jennie:
Oh my goodness, have I found some amazing yet healthy little snacks and condiments! I've been going to a new, healthy grocery store like every other day! They truly have some amazing ones out here. I thought it was time to share with you some of my finds.
First, found a completely unsweetened ketchup and it taste amazing! It's by Westbrae Naturals, love it!!
Next I found some crazy great dressings for phase 3 and beyonders that has no sugar and are extremely low in cals. Made by Braggs, the company that makes the liquid Aminos. They have some really awesome flavors and they also make great marinades according to the health food lady.
Then I found some crown jewels, the sweets!!! I found these cookies that are starch free, carb free, sugar free, and gluten free but not flavor free. Ringing in at a low 60 calories per huge cookie they are a sweets lovers must haves. They are also low in fat!
Lastly I found some chocolate Bon bons that were sweetened with fruit.
Isn't this cool - better than hunting alone - hunting together. "We are fam-i-leee.......I got all my "sistas" with me......." Sorry men, you're with us too.
Choose life this day and eat to live! PK
I think one of the strengths of our family is the ability to help each other. I love seeing the energy you guys have and the "pirate mentality - to seek and find" that allows each of us to be successful. Keep digging and sharing. We ALL THANK YOU!
Jackie sent this link last week in response to my article about calories in those yummy drinks we grab. Please read CAREFULLY the grams of sugar even in the lite ones. YIKES! From Jackie: http://chocolatecoveredkatie.com/2011/08/01/healthy-starbucks-frappuccinos/
Cheryl sent a link yesterday detailing the benefits of coconut oil to our bodies. I haven't done any research on this, but the main article certainly sparked my interest! And, I am always in search of items that taste good and bring LIFE to our bodies. Thanks, Cheryl. You're doing great. 100 pounds here we come. From Cheryl: http://www.coconutresearchcenter.org/
Our sweet Jennie, who recently moved to Texas, has started sending us some beautiful new tools to explore. I don't know if we can find these in our area, but I certainly bet we can find them on line. Yes, indeed. I am always looking for something yummy to add to my cooking tools. I do make my own ketchup (sugar free) but if this is good..........well, why re-invent the wheel? Jennie, we miss you! But keep those ideas coming. :)
From Jennie:
Oh my goodness, have I found some amazing yet healthy little snacks and condiments! I've been going to a new, healthy grocery store like every other day! They truly have some amazing ones out here. I thought it was time to share with you some of my finds.
First, found a completely unsweetened ketchup and it taste amazing! It's by Westbrae Naturals, love it!!
Next I found some crazy great dressings for phase 3 and beyonders that has no sugar and are extremely low in cals. Made by Braggs, the company that makes the liquid Aminos. They have some really awesome flavors and they also make great marinades according to the health food lady.
Then I found some crown jewels, the sweets!!! I found these cookies that are starch free, carb free, sugar free, and gluten free but not flavor free. Ringing in at a low 60 calories per huge cookie they are a sweets lovers must haves. They are also low in fat!
Lastly I found some chocolate Bon bons that were sweetened with fruit.
Isn't this cool - better than hunting alone - hunting together. "We are fam-i-leee.......I got all my "sistas" with me......." Sorry men, you're with us too.
Choose life this day and eat to live! PK
Wednesday, January 25, 2012
January 25, 2012
Great Wednesday to you,
I am sitting here drinking my stevia tea with some hot, frothed milk in it and thinking how wonderful! I prefer Truvia to Stevia in foods, but the lady who does my nails sells Stevia tea (grown from the plant and then dried and chopped) and I really like it. As it has no caffeine, I count it somedays toward my water in-take. It is sweet naturally, so NO additional sweetener is required. At first I really wasn't sure, but I add a little half and half and YUM! It has great nutritional benefits also. My newest discovery happened yesterday though.
Those of you who have been following my blogs for a while know I was addicted to coffee, Italian creamer and whipped cream in abundance. That is one of the reasons I was so pleasantly plump. :) So, for almost a year - NO whipped cream. Then during the holiday season I discovered the JOY of using heavy whipping cream with various flavors. OMGoodness! I fell in love. To make matters worse, I bought a frothier after Christmas to help give the Half and Half in my coffee more whipped cream feel. I AM IN LOVE BIG TIME NOW!!!! HOWEVER, the whipping cream and half and half are VERY high in calories although very low in carbs and in January I jumped back to phase 2 in reach my goal weight. Again - great sacrifice. BUT YESTERDAY, I stumbled onto a little secret. On Monday I bought some Smart Balance milk - 1% and tried it in my frothier. It worked amazing! It doesn't have the taste of whipping cream or Half and Half, and only a smidgen of the calories. YEA! And, while on Phase 2, as the frothier makes the milk like air, I can use 2 tablespoons as opposed to 1.
As we look forward, Valentine's candy is everywhere! For my folks addicted to chocolate - this is a torturous season. Let's stay ahead and plan well. I do have a fudge recipe that will keep a little something sweet, cut in small squares, in your fridge if you're in a spasm. :) BUT PLEASE - just plan now that you WILL NOT FALL PREY to the candy isle. Avoid buying candy for your family, avoid the sugar-laden desserts at the office share-a-dish, and go buy yourself the next smallest pair of jeans. That candy "pleasure" may last 5 minutes but take days to wrestle off. Jeans - gonna get a lot of miles from that purchase. Also remember, xylitol and almond flour can be used in almost EVERY recipe with no noticeable differences. Make your favorite red velvet cupcakes and make the substitutions. Eat ONE and give the others away. If you're going out to eat - ask the restaurant to accommodate you.
My daughter and I were starving the other day while out shopping and decided we only had time for a "quick bite." THAT'S a dangerous place to be! But we grabbed the red wine vinegar and headed to Chik-fil-a to see about a salad. We are both on phase 2. As we walked in, the manager greeted us and asked if he could help us. We said we were on a strict eating plan and could we have a salad "custom" made. He smiled and said, "certainly." We ordered only romaine lettuce and warmed chicken. That's all. They made us a special plate and even brought it to us. YUM! Perfect lunch. I told him I would pass along that Chik-fil-a can work with we Freedom Fighters. The moral of the story - ASK. When in Carrabas a few weeks ago - Teree and I said, no fat, no starch, no sugar. The waiter checked on several things - they grilled our chicken with NO butter (their usual), we shared a salad with just romaine lettuce and he also brought the grilled zucchini, which had no fat either just the montreal steak seasoning. PERFECT lunch combined with lots of water with lemon and limes. YUM! We CAN do this - just ask!
Choose life - LONG life - by CHOOSING to be healthy - PK
I am sitting here drinking my stevia tea with some hot, frothed milk in it and thinking how wonderful! I prefer Truvia to Stevia in foods, but the lady who does my nails sells Stevia tea (grown from the plant and then dried and chopped) and I really like it. As it has no caffeine, I count it somedays toward my water in-take. It is sweet naturally, so NO additional sweetener is required. At first I really wasn't sure, but I add a little half and half and YUM! It has great nutritional benefits also. My newest discovery happened yesterday though.
Those of you who have been following my blogs for a while know I was addicted to coffee, Italian creamer and whipped cream in abundance. That is one of the reasons I was so pleasantly plump. :) So, for almost a year - NO whipped cream. Then during the holiday season I discovered the JOY of using heavy whipping cream with various flavors. OMGoodness! I fell in love. To make matters worse, I bought a frothier after Christmas to help give the Half and Half in my coffee more whipped cream feel. I AM IN LOVE BIG TIME NOW!!!! HOWEVER, the whipping cream and half and half are VERY high in calories although very low in carbs and in January I jumped back to phase 2 in reach my goal weight. Again - great sacrifice. BUT YESTERDAY, I stumbled onto a little secret. On Monday I bought some Smart Balance milk - 1% and tried it in my frothier. It worked amazing! It doesn't have the taste of whipping cream or Half and Half, and only a smidgen of the calories. YEA! And, while on Phase 2, as the frothier makes the milk like air, I can use 2 tablespoons as opposed to 1.
As we look forward, Valentine's candy is everywhere! For my folks addicted to chocolate - this is a torturous season. Let's stay ahead and plan well. I do have a fudge recipe that will keep a little something sweet, cut in small squares, in your fridge if you're in a spasm. :) BUT PLEASE - just plan now that you WILL NOT FALL PREY to the candy isle. Avoid buying candy for your family, avoid the sugar-laden desserts at the office share-a-dish, and go buy yourself the next smallest pair of jeans. That candy "pleasure" may last 5 minutes but take days to wrestle off. Jeans - gonna get a lot of miles from that purchase. Also remember, xylitol and almond flour can be used in almost EVERY recipe with no noticeable differences. Make your favorite red velvet cupcakes and make the substitutions. Eat ONE and give the others away. If you're going out to eat - ask the restaurant to accommodate you.
My daughter and I were starving the other day while out shopping and decided we only had time for a "quick bite." THAT'S a dangerous place to be! But we grabbed the red wine vinegar and headed to Chik-fil-a to see about a salad. We are both on phase 2. As we walked in, the manager greeted us and asked if he could help us. We said we were on a strict eating plan and could we have a salad "custom" made. He smiled and said, "certainly." We ordered only romaine lettuce and warmed chicken. That's all. They made us a special plate and even brought it to us. YUM! Perfect lunch. I told him I would pass along that Chik-fil-a can work with we Freedom Fighters. The moral of the story - ASK. When in Carrabas a few weeks ago - Teree and I said, no fat, no starch, no sugar. The waiter checked on several things - they grilled our chicken with NO butter (their usual), we shared a salad with just romaine lettuce and he also brought the grilled zucchini, which had no fat either just the montreal steak seasoning. PERFECT lunch combined with lots of water with lemon and limes. YUM! We CAN do this - just ask!
Choose life - LONG life - by CHOOSING to be healthy - PK
Tuesday, January 24, 2012
January 24, 2012
Good morning - today is a happy day for Chip (my brother) and I. It marks the one year anniversary of our journey to health. As I type I am so blessed to be healthier than last year. I am not at my final goal weight, but after weighing this morning and loosing almost a pound, I am close! And isn't it just like satan to bring torment into the picture???
Before I woke up, I was in the middle of a bad dream. I was working in a church office and helping a friend work a new copier when I looked down and realized I had eaten 2/3 of a HUGE bagel with blueberry, cream cheese running down the sides without realizing I had done it. (Some of you probably think I am crazy and that is NOT a bad dream. It so was to me.) Now mind you - I'm in the dream and I wrapped the bagel quickly, but could hear people jeering and laughing, "look at what she's eating." I felt sick to my stomach, embarrassed and guilty. Then I woke up. How could I feel like that in a dream? Because I've been there numerous times in reality.
I was laying quietly thinking about the dream and felt very strongly that those feelings seemed so real (even when dreaming) because often that's our natural reaction when we fail. I thought about Adam and Eve - they must have felt that way as well. A lot of times when I was eating what I knew I should not, I tried to hide - then the guilt and shame of FAILURE AGAIN. I would eat late when everyone was in bed - in the middle of the night - on and on. I can say this today with freedom, I was the "fast food, drive thru Queen." Sometimes I would stop on the way home from work twice, as if once wasn't enough, but always found a trash receptacle before arriving home so no one KNEW. But I could never hide from myself. I would always make a fresh "commitment" the next day to eat what was right as my clothes were too tight and my blood sugar level escalating. Only to repeat the cycle on a regular basis. WHY? Because I never came to KNOW AND ACCEPT THE TRUTH about healthy eating. I had read, heard, listened - but never knew the truth, intimately, for myself. I had always failed at being healthy and had NO expectation other than failure. But a year ago - with a different motive - I tried one last time. The motive - I wanted to LIVE.
Today, eating healthy means LONG LIFE........NO PRISON........FREEDOM. That is one of the reasons I still quote Galatians 5:1 - "It is for FREEDOM that Christ came to set ME FREE. I will stand firm and no LONGER LET MYSELF be burdened AGAIN with a yoke of slavery." It reminds me that FREEDOM came with a price and FREEDOM is worth fighting for. I celebrate our military people and our forefathers. Today is a celebration of freedom from a different angle in my life - but FREEDOM none the less. If you're struggling today and want to eat and hide - EAT, but don't hide. Eat another piece of fruit or a little more protein. Fill your body with life-giving foods and weigh in the morning. ALWAYS weigh - as it will keep you to your course. Don't make excuses for not weighing - get on that scale and fight for your freedom.
Choose life and eat to live, PK
PS - Happy birthday, Chip!
Before I woke up, I was in the middle of a bad dream. I was working in a church office and helping a friend work a new copier when I looked down and realized I had eaten 2/3 of a HUGE bagel with blueberry, cream cheese running down the sides without realizing I had done it. (Some of you probably think I am crazy and that is NOT a bad dream. It so was to me.) Now mind you - I'm in the dream and I wrapped the bagel quickly, but could hear people jeering and laughing, "look at what she's eating." I felt sick to my stomach, embarrassed and guilty. Then I woke up. How could I feel like that in a dream? Because I've been there numerous times in reality.
I was laying quietly thinking about the dream and felt very strongly that those feelings seemed so real (even when dreaming) because often that's our natural reaction when we fail. I thought about Adam and Eve - they must have felt that way as well. A lot of times when I was eating what I knew I should not, I tried to hide - then the guilt and shame of FAILURE AGAIN. I would eat late when everyone was in bed - in the middle of the night - on and on. I can say this today with freedom, I was the "fast food, drive thru Queen." Sometimes I would stop on the way home from work twice, as if once wasn't enough, but always found a trash receptacle before arriving home so no one KNEW. But I could never hide from myself. I would always make a fresh "commitment" the next day to eat what was right as my clothes were too tight and my blood sugar level escalating. Only to repeat the cycle on a regular basis. WHY? Because I never came to KNOW AND ACCEPT THE TRUTH about healthy eating. I had read, heard, listened - but never knew the truth, intimately, for myself. I had always failed at being healthy and had NO expectation other than failure. But a year ago - with a different motive - I tried one last time. The motive - I wanted to LIVE.
Today, eating healthy means LONG LIFE........NO PRISON........FREEDOM. That is one of the reasons I still quote Galatians 5:1 - "It is for FREEDOM that Christ came to set ME FREE. I will stand firm and no LONGER LET MYSELF be burdened AGAIN with a yoke of slavery." It reminds me that FREEDOM came with a price and FREEDOM is worth fighting for. I celebrate our military people and our forefathers. Today is a celebration of freedom from a different angle in my life - but FREEDOM none the less. If you're struggling today and want to eat and hide - EAT, but don't hide. Eat another piece of fruit or a little more protein. Fill your body with life-giving foods and weigh in the morning. ALWAYS weigh - as it will keep you to your course. Don't make excuses for not weighing - get on that scale and fight for your freedom.
Choose life and eat to live, PK
PS - Happy birthday, Chip!
Monday, January 23, 2012
January 23, 2012
Good morning fam,
I want to start this morning and say thanks to those who came to my HEALTH birthday party yesterday afternoon. Tomorrow is the one year anniversary of my HCG journey that changed Chip and I forever. (love you brother and am so proud of you!) It meant everything to me to see you guys and have a HEALTHY meal with you. I was SO surprised! My daughter is the best girl ever! And my husband and Shelly really played me "like a fiddle." It was great to celebrate with my close friends who have walked with me for a year now and each had their own "victory story" to share. My only regret is that we didn't "do the victory dance" together. Well, except when we started singing "we are family." We danced a wee bit, but yesterday's party was more important to me than my biological birthday. Those calendar birthdays only inch us toward the end of life - and none of us can stop that. BUT........those health birthdays give us that QUALITY of LIFE that make the latter years FABULOSO!
Thanks again for coming to celebrate!
Today I want to comment a second on something P Mike said in church yesterday. He stated, "we seldom ask God for a change of character, but always ask for a change in our circumstances." In other words we are asking God to change our marriage and not change us. OUCH!!!!! OR.......change how much our bodies weigh and what they look like in a swimsuit without changing the fact that we allow an addiction to rule our life. MAN - that hit me between the eyes. I would cry, pray, shout at God, beg him to HELP ME loose weight as I stuffed 3-4,000 calories of food in my mouth on a daily basis. OCCASIONALLY I would ask God to help me be disciplined - but I never meant it. As soon as I would loose five pounds, I headed to the store to get my favorite candy bar or LaParilla for the cheese dip (with the three meats) that is so laden with salt and fat my arteries would twitch as I entered the door. Up 5 - down 5. Up 10 - down 3. Up 8 - down 1..........until I was depressed and obese. And on top of it all, mad at God. REALLY......
I never REALLY wanted God to CHANGE ME, just to give me the metabolism to eat what I wanted without the discipline. There, I said it. I never really wanted to give up starch and sugar; I never really wanted to give up pizza from Mello Mushroom; I never really wanted to give up chocolate and candy and theatre popcorn dripping with butter..........but I REALLY wanted God to change my CIRCUMSTANCE. (obesity) Can you identify?
Today, my character is being remolded and my addiction to food broken as well as my circumstance. My single-digit jeans bring a smile to my face. But more than that, they are a reminder that CHANGE ALWAYS BEGINS WITH MY CHARACTER, NOT MY CIRCUMSTANCE. Ask the Holy Spirit what drives you to over eat, move the boundaries, make excuses and then annihilate each one. In my case, my bottom line was I LOVED food more than health and years of ridicule as a "fat kid" caused such hurt and food comforted me. That is broken in me. Food now SERVES MY PURPOSE - I don't bow to it's lure. AMEN!
Have a great day and eat to live. You are worth it! PK
I want to start this morning and say thanks to those who came to my HEALTH birthday party yesterday afternoon. Tomorrow is the one year anniversary of my HCG journey that changed Chip and I forever. (love you brother and am so proud of you!) It meant everything to me to see you guys and have a HEALTHY meal with you. I was SO surprised! My daughter is the best girl ever! And my husband and Shelly really played me "like a fiddle." It was great to celebrate with my close friends who have walked with me for a year now and each had their own "victory story" to share. My only regret is that we didn't "do the victory dance" together. Well, except when we started singing "we are family." We danced a wee bit, but yesterday's party was more important to me than my biological birthday. Those calendar birthdays only inch us toward the end of life - and none of us can stop that. BUT........those health birthdays give us that QUALITY of LIFE that make the latter years FABULOSO!
Thanks again for coming to celebrate!
Today I want to comment a second on something P Mike said in church yesterday. He stated, "we seldom ask God for a change of character, but always ask for a change in our circumstances." In other words we are asking God to change our marriage and not change us. OUCH!!!!! OR.......change how much our bodies weigh and what they look like in a swimsuit without changing the fact that we allow an addiction to rule our life. MAN - that hit me between the eyes. I would cry, pray, shout at God, beg him to HELP ME loose weight as I stuffed 3-4,000 calories of food in my mouth on a daily basis. OCCASIONALLY I would ask God to help me be disciplined - but I never meant it. As soon as I would loose five pounds, I headed to the store to get my favorite candy bar or LaParilla for the cheese dip (with the three meats) that is so laden with salt and fat my arteries would twitch as I entered the door. Up 5 - down 5. Up 10 - down 3. Up 8 - down 1..........until I was depressed and obese. And on top of it all, mad at God. REALLY......
I never REALLY wanted God to CHANGE ME, just to give me the metabolism to eat what I wanted without the discipline. There, I said it. I never really wanted to give up starch and sugar; I never really wanted to give up pizza from Mello Mushroom; I never really wanted to give up chocolate and candy and theatre popcorn dripping with butter..........but I REALLY wanted God to change my CIRCUMSTANCE. (obesity) Can you identify?
Today, my character is being remolded and my addiction to food broken as well as my circumstance. My single-digit jeans bring a smile to my face. But more than that, they are a reminder that CHANGE ALWAYS BEGINS WITH MY CHARACTER, NOT MY CIRCUMSTANCE. Ask the Holy Spirit what drives you to over eat, move the boundaries, make excuses and then annihilate each one. In my case, my bottom line was I LOVED food more than health and years of ridicule as a "fat kid" caused such hurt and food comforted me. That is broken in me. Food now SERVES MY PURPOSE - I don't bow to it's lure. AMEN!
Have a great day and eat to live. You are worth it! PK
Saturday, January 21, 2012
January 21, 2012
Good morning to all,
You know how I love the Victory Dance stories! Well, received word yesterday that a mother/daughter team is down 45# (mom), 55# (daughter); Paulette reached her goal weight THIS morning (!!!!!), and a friend of Chip's, that he is working with, just finished his first round and is down 40# and got the results from his physical/blood work - PERFECT!!!! LOVE these stories! Also, Wendy who recently moved up north thought she was having some heart issues, but got a better report than was expected and credits the power of prayer. PRAISE God! Now, speaking about prayer - here is the main verse from my devotional this morning. I feel that someone really needs to hear this today:
James 4:2 NLT
2 You want what you don’t have, so you scheme and kill to get it. You are jealous of what others have, but you can’t get it, so you fight and wage war to take it away from them. Yet you don’t have what you want because you don’t ask God for it.
Prayer works. We have to do our part by making correct choices, but God wants to help us. Did you ask His help yesterday to make the correct choices? Let's pray more and eat less. That's a winning combo. :)
I want to bring one final reading for our informational week. These 10 triggers are things we ALL know but need to be reminded of. BUT remember....while the "beat it" suggestions are listed, our greatest "beat it" is the HELP from above AND THEN the accountability we have with each other. Don't be afraid to let the team know you need someone to talk to. We have ALLLLL been there! Have a great Saturday. Let's meet up on Monday. (wink) PK
Identify, the ten "triggers" for overeating and then try to overcome them: (taken from WomenFitness.net)
1. Boredom- You eat when you're bored or do not have anything interesting to do or look forward to. TV is a favorite pass time especially when you are alone at home and bored. When food commercials are running 200 images per hour into our cerebral cortex it is difficult not to be draw towards the refrigerator. If food commercials are a trigger, watch nature shows or commercial-free TV.
Beat it by: If you are just grabbing anything out of the refrigerator, make something healthy like cut veggies and leave them in the fridge.
2. Feeling Deprived- You feel deprived of the foods which you enjoy and this leaves you craving for them even more. Media's attitudes towards emphasizing thinness as ideal has lead to restrictive dieting and avoidance of whole groups of foods. Unfortunately, because the foods being avoided are abundantly available, and food visibility and availability are powerful eating stimuli, the restricter often breaks her "plan" and eats a forbidden food. Once this happens, overwhelming guilt followed by feelings of low self esteem motivate the individual to go on over consuming the avoided food in an attempt to numb these negative feelings.
Beat it by: Focusing on balancing the calorie input to calorie output. Model healthy eating and exercise habits. Do this as a genuine concern for your own well-being.
3. Feeling Disgust or Hatred with Your Body- Check if your focus is on the things which you feel are wrongwith your body. One of the reason women are unable to over come eating triggers is the inability to accept the body in spite of the bombardment on our souls of absurd body ideals.
Beat it by: seeking professional advice from a dietician or psychologist who will help you overcome the feeling of disgust and hatred. Map out a recovery plan in close consultation and then try to stick with it to develop a positive self-image. Define your own personal values – those that are right for your individual authentic self. Each of you must discover who you are inside, what your innate talents and gifts are and then find the joy and strength to nurture those gifts to their fullest – regardless of anyone else’s opinions.
4. Glucose intolerance- This is a physiological trigger. In a healthy body, carbohydrates are converted to glucose and a blood glucose level of ~60-120mg/dl is maintained without thought to the dietary consumption of carbohydrate. In the glucose intolerant population, carbohydrates are readily converted to glucose and the pancreas responds to this shift in blood sugar by secreting an excessive amount of the hormone, insulin. Insulin’s job is to remove the glucose from the blood stream and help it to enter the body cells. If done properly, the blood glucose level returns to the normal range regardless of the amount of carbohydrate consumed. If this system is not working correctly, a quick rise in blood glucose followed by an over production of insulin occurs. The excessive insulin is not recognized by the body cells so is unable to remove the glucose from the blood stream. The result is an increase in blood insulin levels, which has an appetite stimulating effect. The person is driven to eat and if simple carbohydrates are chosen, the cycle continues.
Beat it by: Spreading the calories out by eating a small amount frequently can help maintain a normal blood glucose level. This means every ~3 hours. A recommendation is to be slightly hungry before the next eating event. If famished, then the interval between eating events is probably too long or too little was eaten at the last eating event. If one approaches the next eating event full then too much was consumed at the last eating event. The macronutrients, protein and fat, in combination with carbohydrate have the potential to delay the rise in blood glucose. Protein is preferred as fat interferes with the effectiveness of insulin. Complex carbohydrates leave the stomach more slowly than simple carbohydrate and therefore can also help in blood glucose regulation. Complex carbohydrates contain fiber. Soluble fiber is especially beneficial for this condition. If blood glucose levels do not rise rapidly, there is less likelihood of excessive insulin secretion and less appetite stimulation. It’s important to increase water consumption along with an increase in protein or fiber. Water carries nutrients and oxygen to cells and removes waste. Eating a high fiber diet requires extra water to process the additional roughage and to prevent constipation.
5. Habits- Your daily habits are not as healthy as they may be and you may not even be aware of some of them. Often, excessive eating, lack of physical activity and stress tips the scales of our otherwise balanced lifestyles. Many women have found that overeating tends to occur in specific places and times, such as in the evening when you're at home and watching television.
Beat it by: Turning off the TV off and engaging in a hobby that keeps your mind and hands busy. Another solution to stress-related overeating is to address the sources of stress. Acknowledge and address feelings of depression, anger or anxiety. Do whatever you can to reduce feelings of stress, like writing a journal, talking with a friend, or exercise.
6. Lack of Energy and Feeling Tired- You are putting up with so much in your life that this isconstantly draining your energy, leaving you feeling tired. "When your energy level is low, you may look for food to pick you up," says Robert E. Thayer, Ph.D., professor of psychology at California State University at Long Beach. Unfortunately, most women reach for calorie-laden treats instead of an apple or banana.
Beat it by: Identifying your low-energy times of day and substitute them with other activities for eating. Take a 10-minute walk or a water-cooler chat break. There are healthier ways of nurturing yourself, such as getting plenty of rest and relaxation, reading a good book, or taking a quiet walk.
7. Needing Love and Comfort- You turn to food when you're really needing love and comfort. With the pressure of work both at office as well, at home women tend to be burned out. All this is acceptable if supported with constant appreciation and love. Lack of appreciation, discouraging remarks leave women sad and lonely, who tend to turn towards food to find consolation.
Beat it by: Taking out some time for yourself and relaxing. Pamper yourself by going out for a facial, manicure or pedicure. Take out the children to a nearby park where you can walk and relax along with the kids.
8. Feeling Overwhelmed- You have got so much that you feel you must do that you find it difficult to take the first step. Pressure of work and deadlines leaves many discouraged, who finally drop-out without giving a try. Take the first step, then the second and third and move on...
Beat it by: Do what can be done. Trust me, you will be amazed with your own capacity of performance. Reinforce the feeling of achievements in you instead of submitting to the pressure. Emotional eating is sometimes considered well within the range of normal behavior. However, problems arise when emotional eating becomes excessive and interferes with lifestyle quality and good health.
9. Feeling Upset and Hurt- You turn to food when someone says or does something that feels upsetting or hurtful to you. Anxieties and emotions can also trigger the desire to eat. Some women eat because they are sad or stressed out or even to celebrate when they are happy.
Beat it by: Going out in the open air and walk, The mini-blast of oxygen will vanquish tiredness and mental exhaustion. Leave your worries behind and be in the moment. Look at the birds. Be thankful. Let go, breathe deeply and relax. You will discover God is always with you!
10. Lack of Willpower- Your attitude is shaped by your thoughts, feelings, and actions. It's really easy to feel good when the going is good. The key to vibrant energy and a powerful attitude is to MAKE yourself feel good, ESPECIALLY when the going's tough, and you don't feel good, or you don't want to feel good. Willpower is one of the tools you need to employ in order to resist the powerful cravings associated with food. The cravings will attempt to control you. It is your willpower, determination and self-discipline that you will use to fight back.
Beat it by: developing a strong will-power. Every women has the capacity to build up or strengthen her willpower by exercising it in times of need. Lifting weights develops muscles, and exercising willpower makes it stronger. Add self-discipline in your life to become more aware of how you use your willpower in the course of all your daily activities.
You know how I love the Victory Dance stories! Well, received word yesterday that a mother/daughter team is down 45# (mom), 55# (daughter); Paulette reached her goal weight THIS morning (!!!!!), and a friend of Chip's, that he is working with, just finished his first round and is down 40# and got the results from his physical/blood work - PERFECT!!!! LOVE these stories! Also, Wendy who recently moved up north thought she was having some heart issues, but got a better report than was expected and credits the power of prayer. PRAISE God! Now, speaking about prayer - here is the main verse from my devotional this morning. I feel that someone really needs to hear this today:
James 4:2 NLT
2 You want what you don’t have, so you scheme and kill to get it. You are jealous of what others have, but you can’t get it, so you fight and wage war to take it away from them. Yet you don’t have what you want because you don’t ask God for it.
Prayer works. We have to do our part by making correct choices, but God wants to help us. Did you ask His help yesterday to make the correct choices? Let's pray more and eat less. That's a winning combo. :)
I want to bring one final reading for our informational week. These 10 triggers are things we ALL know but need to be reminded of. BUT remember....while the "beat it" suggestions are listed, our greatest "beat it" is the HELP from above AND THEN the accountability we have with each other. Don't be afraid to let the team know you need someone to talk to. We have ALLLLL been there! Have a great Saturday. Let's meet up on Monday. (wink) PK
Identify, the ten "triggers" for overeating and then try to overcome them: (taken from WomenFitness.net)
1. Boredom- You eat when you're bored or do not have anything interesting to do or look forward to. TV is a favorite pass time especially when you are alone at home and bored. When food commercials are running 200 images per hour into our cerebral cortex it is difficult not to be draw towards the refrigerator. If food commercials are a trigger, watch nature shows or commercial-free TV.
Beat it by: If you are just grabbing anything out of the refrigerator, make something healthy like cut veggies and leave them in the fridge.
2. Feeling Deprived- You feel deprived of the foods which you enjoy and this leaves you craving for them even more. Media's attitudes towards emphasizing thinness as ideal has lead to restrictive dieting and avoidance of whole groups of foods. Unfortunately, because the foods being avoided are abundantly available, and food visibility and availability are powerful eating stimuli, the restricter often breaks her "plan" and eats a forbidden food. Once this happens, overwhelming guilt followed by feelings of low self esteem motivate the individual to go on over consuming the avoided food in an attempt to numb these negative feelings.
Beat it by: Focusing on balancing the calorie input to calorie output. Model healthy eating and exercise habits. Do this as a genuine concern for your own well-being.
3. Feeling Disgust or Hatred with Your Body- Check if your focus is on the things which you feel are wrongwith your body. One of the reason women are unable to over come eating triggers is the inability to accept the body in spite of the bombardment on our souls of absurd body ideals.
Beat it by: seeking professional advice from a dietician or psychologist who will help you overcome the feeling of disgust and hatred. Map out a recovery plan in close consultation and then try to stick with it to develop a positive self-image. Define your own personal values – those that are right for your individual authentic self. Each of you must discover who you are inside, what your innate talents and gifts are and then find the joy and strength to nurture those gifts to their fullest – regardless of anyone else’s opinions.
4. Glucose intolerance- This is a physiological trigger. In a healthy body, carbohydrates are converted to glucose and a blood glucose level of ~60-120mg/dl is maintained without thought to the dietary consumption of carbohydrate. In the glucose intolerant population, carbohydrates are readily converted to glucose and the pancreas responds to this shift in blood sugar by secreting an excessive amount of the hormone, insulin. Insulin’s job is to remove the glucose from the blood stream and help it to enter the body cells. If done properly, the blood glucose level returns to the normal range regardless of the amount of carbohydrate consumed. If this system is not working correctly, a quick rise in blood glucose followed by an over production of insulin occurs. The excessive insulin is not recognized by the body cells so is unable to remove the glucose from the blood stream. The result is an increase in blood insulin levels, which has an appetite stimulating effect. The person is driven to eat and if simple carbohydrates are chosen, the cycle continues.
Beat it by: Spreading the calories out by eating a small amount frequently can help maintain a normal blood glucose level. This means every ~3 hours. A recommendation is to be slightly hungry before the next eating event. If famished, then the interval between eating events is probably too long or too little was eaten at the last eating event. If one approaches the next eating event full then too much was consumed at the last eating event. The macronutrients, protein and fat, in combination with carbohydrate have the potential to delay the rise in blood glucose. Protein is preferred as fat interferes with the effectiveness of insulin. Complex carbohydrates leave the stomach more slowly than simple carbohydrate and therefore can also help in blood glucose regulation. Complex carbohydrates contain fiber. Soluble fiber is especially beneficial for this condition. If blood glucose levels do not rise rapidly, there is less likelihood of excessive insulin secretion and less appetite stimulation. It’s important to increase water consumption along with an increase in protein or fiber. Water carries nutrients and oxygen to cells and removes waste. Eating a high fiber diet requires extra water to process the additional roughage and to prevent constipation.
5. Habits- Your daily habits are not as healthy as they may be and you may not even be aware of some of them. Often, excessive eating, lack of physical activity and stress tips the scales of our otherwise balanced lifestyles. Many women have found that overeating tends to occur in specific places and times, such as in the evening when you're at home and watching television.
Beat it by: Turning off the TV off and engaging in a hobby that keeps your mind and hands busy. Another solution to stress-related overeating is to address the sources of stress. Acknowledge and address feelings of depression, anger or anxiety. Do whatever you can to reduce feelings of stress, like writing a journal, talking with a friend, or exercise.
6. Lack of Energy and Feeling Tired- You are putting up with so much in your life that this isconstantly draining your energy, leaving you feeling tired. "When your energy level is low, you may look for food to pick you up," says Robert E. Thayer, Ph.D., professor of psychology at California State University at Long Beach. Unfortunately, most women reach for calorie-laden treats instead of an apple or banana.
Beat it by: Identifying your low-energy times of day and substitute them with other activities for eating. Take a 10-minute walk or a water-cooler chat break. There are healthier ways of nurturing yourself, such as getting plenty of rest and relaxation, reading a good book, or taking a quiet walk.
7. Needing Love and Comfort- You turn to food when you're really needing love and comfort. With the pressure of work both at office as well, at home women tend to be burned out. All this is acceptable if supported with constant appreciation and love. Lack of appreciation, discouraging remarks leave women sad and lonely, who tend to turn towards food to find consolation.
Beat it by: Taking out some time for yourself and relaxing. Pamper yourself by going out for a facial, manicure or pedicure. Take out the children to a nearby park where you can walk and relax along with the kids.
8. Feeling Overwhelmed- You have got so much that you feel you must do that you find it difficult to take the first step. Pressure of work and deadlines leaves many discouraged, who finally drop-out without giving a try. Take the first step, then the second and third and move on...
Beat it by: Do what can be done. Trust me, you will be amazed with your own capacity of performance. Reinforce the feeling of achievements in you instead of submitting to the pressure. Emotional eating is sometimes considered well within the range of normal behavior. However, problems arise when emotional eating becomes excessive and interferes with lifestyle quality and good health.
9. Feeling Upset and Hurt- You turn to food when someone says or does something that feels upsetting or hurtful to you. Anxieties and emotions can also trigger the desire to eat. Some women eat because they are sad or stressed out or even to celebrate when they are happy.
Beat it by: Going out in the open air and walk, The mini-blast of oxygen will vanquish tiredness and mental exhaustion. Leave your worries behind and be in the moment. Look at the birds. Be thankful. Let go, breathe deeply and relax. You will discover God is always with you!
10. Lack of Willpower- Your attitude is shaped by your thoughts, feelings, and actions. It's really easy to feel good when the going is good. The key to vibrant energy and a powerful attitude is to MAKE yourself feel good, ESPECIALLY when the going's tough, and you don't feel good, or you don't want to feel good. Willpower is one of the tools you need to employ in order to resist the powerful cravings associated with food. The cravings will attempt to control you. It is your willpower, determination and self-discipline that you will use to fight back.
Beat it by: developing a strong will-power. Every women has the capacity to build up or strengthen her willpower by exercising it in times of need. Lifting weights develops muscles, and exercising willpower makes it stronger. Add self-discipline in your life to become more aware of how you use your willpower in the course of all your daily activities.
Friday, January 20, 2012
January 20, 2012
Friday.......YEA! I was in a strategic planning meeting with my staff yesterday. Great stuff, but boy.....food temptations. There were some healthy food choices, some middle of the road and some not healthy as we have a wide variety of people including children. I forget sometimes how hard it is to return to Phase 2 after the bliss of maintenance for 6 months. My flesh was screaming and punching me last night. But today is the last day. I must say that I am grateful to be on this side of loosing weight, as I SOOOOO would have "caved in" and munched out on the Reese's Peanut Butter Brownie Bites I made to serve. As I was making them Tuesday night, I quickly washed my hands as any remnant of the batter and topping found it's way to my fingers. TOUGH! I am glad to report that I was able to fight my way through the food prep and come out victorious. Thank you, God! I will be so glad when watermelon arrives again so I can delight myself with my "sweet fix" on a daily basis. YUM!
Again - an informational piece today. Tomorrow is our last one. Hope you have enjoyed reading some things that may help us stay the course as it appears spring is arriving early. At 71 degrees next week, time to break out the flip flops and shorts. YIKES! Make the best choices, all around, that you can today. I believe in you! PK
PS - It's time for some house cleaning. I know several of you are no longer following the maintenance plan and are choosing your own journeys to health. I am so proud of you! I would like to know - do you wish to be deleted from the distribution list which is my morning blog? I HATE getting things daily that I don't read and it takes my time to delete them. I WILL NOT be offended if you want to be dropped. I never want to impose. I never meant for the group to be this large. (I started sending the blog to only 4) PLEASE be honest - it is easy for me to withdraw your name. I don't want to assume you DO read the blog and I don't want to assume you don't and delete you. Please advise.
Perhaps the most challenging aspect of changing our diets is giving up foods we've come to rely on as part of our regular eating routines. Here are some ideas for lower-carb substitutes for high-carb foods.
Bread
It's been called the "staff of life," and many people think they can't live without it. But really -- isn't it what goes ON the bread that is usually tasty? Why not just put the filling on a salad? No? Well, there are some alternatives, but you sometimes have to look pretty hard. They include:
Special low-carb breads (but read the labels carefully, and note carbohydrate counts)
Low-carb tortillas
High-fiber "crisp breads" such as GG Bran Crispbread
Flax meal bread recipe (very "hearty" bread)
I like to make my basic muffins in muffin-top pans or (harder-to-find) similar but deeper pans. I only use a tiny bit of sweetener. I can then split the muffins and toast, or use for sandwiches.
Also, there are breads which are less glycemic -- that is, they aren't converted to sugar as quickly in our bodies. These breads are usually very heavy, with pieces of grains in them, or are made from sprouted grains like in Ezekiel® bread. Basically, the finer the wheat is ground, the easier it will be for your body to convert it to sugar. Whole wheat breads made from finely ground flour raise blood sugar just as much as white bread.
More about Whole Wheat Bread on Low-Carb Diets
Pasta
Many alternatives for pasta are available, which are lower in carbohydrate.
Spaghetti Squash
Shirataki Noodles
Low-carb Pastas such as Dreamfields® work for some
More Low-carb Pasta Ideas
If you get 100% whole grain pasta and cook it al dente (still slightly firm, the way Italians do), the pasta will be less glycemic. A small serving of this will work on a moderate-carb diet. Note that as part of a meal in Italy, pasta portions are small.
Cereal
Cereals are usually processed so much that the carbohydrates are very glycemic. There are low-carb packaged cold cereals, but not many. A few high-fiber cereals are good bets, including:
All-Bran with Extra Fiber (check to make sure you're getting the right All-Bran)
Fiber One (not the flavored varieties such as honey)
Dixie Carb Counters Nutlettes (must mail order)
A few commercial low-carb cereals are on the market such as Flax Z Snax. You can also easily make them from:
Flax seed meal
TVP
Ricotta cheese (no, I'm not kidding!)
Potatoes
Among whole unprocessed foods, potatoes have the distinction of shooting blood sugar up faster and farther than any other. The starch in potatoes is essentially long strings of glucose (as is most starch). Although there isn't a perfect substitute for potatoes, some other vegetables can work well:
Mashed Cauliflower is the most popular
Celeriac (celery root) is also good
Check carb counts for turnip and other root vegetables
Recipe: Cauliflower "Potato" Salad
Also, there is a commercial product called Carb Counter Instant Mashers, which can be used like instant mashed potatoes. I like to mix it in with the cauliflower or celery root, and it has a lot of other uses as well.
Again - an informational piece today. Tomorrow is our last one. Hope you have enjoyed reading some things that may help us stay the course as it appears spring is arriving early. At 71 degrees next week, time to break out the flip flops and shorts. YIKES! Make the best choices, all around, that you can today. I believe in you! PK
PS - It's time for some house cleaning. I know several of you are no longer following the maintenance plan and are choosing your own journeys to health. I am so proud of you! I would like to know - do you wish to be deleted from the distribution list which is my morning blog? I HATE getting things daily that I don't read and it takes my time to delete them. I WILL NOT be offended if you want to be dropped. I never want to impose. I never meant for the group to be this large. (I started sending the blog to only 4) PLEASE be honest - it is easy for me to withdraw your name. I don't want to assume you DO read the blog and I don't want to assume you don't and delete you. Please advise.
Perhaps the most challenging aspect of changing our diets is giving up foods we've come to rely on as part of our regular eating routines. Here are some ideas for lower-carb substitutes for high-carb foods.
Bread
It's been called the "staff of life," and many people think they can't live without it. But really -- isn't it what goes ON the bread that is usually tasty? Why not just put the filling on a salad? No? Well, there are some alternatives, but you sometimes have to look pretty hard. They include:
Special low-carb breads (but read the labels carefully, and note carbohydrate counts)
Low-carb tortillas
High-fiber "crisp breads" such as GG Bran Crispbread
Flax meal bread recipe (very "hearty" bread)
I like to make my basic muffins in muffin-top pans or (harder-to-find) similar but deeper pans. I only use a tiny bit of sweetener. I can then split the muffins and toast, or use for sandwiches.
Also, there are breads which are less glycemic -- that is, they aren't converted to sugar as quickly in our bodies. These breads are usually very heavy, with pieces of grains in them, or are made from sprouted grains like in Ezekiel® bread. Basically, the finer the wheat is ground, the easier it will be for your body to convert it to sugar. Whole wheat breads made from finely ground flour raise blood sugar just as much as white bread.
More about Whole Wheat Bread on Low-Carb Diets
Pasta
Many alternatives for pasta are available, which are lower in carbohydrate.
Spaghetti Squash
Shirataki Noodles
Low-carb Pastas such as Dreamfields® work for some
More Low-carb Pasta Ideas
If you get 100% whole grain pasta and cook it al dente (still slightly firm, the way Italians do), the pasta will be less glycemic. A small serving of this will work on a moderate-carb diet. Note that as part of a meal in Italy, pasta portions are small.
Cereal
Cereals are usually processed so much that the carbohydrates are very glycemic. There are low-carb packaged cold cereals, but not many. A few high-fiber cereals are good bets, including:
All-Bran with Extra Fiber (check to make sure you're getting the right All-Bran)
Fiber One (not the flavored varieties such as honey)
Dixie Carb Counters Nutlettes (must mail order)
A few commercial low-carb cereals are on the market such as Flax Z Snax. You can also easily make them from:
Flax seed meal
TVP
Ricotta cheese (no, I'm not kidding!)
Potatoes
Among whole unprocessed foods, potatoes have the distinction of shooting blood sugar up faster and farther than any other. The starch in potatoes is essentially long strings of glucose (as is most starch). Although there isn't a perfect substitute for potatoes, some other vegetables can work well:
Mashed Cauliflower is the most popular
Celeriac (celery root) is also good
Check carb counts for turnip and other root vegetables
Recipe: Cauliflower "Potato" Salad
Also, there is a commercial product called Carb Counter Instant Mashers, which can be used like instant mashed potatoes. I like to mix it in with the cauliflower or celery root, and it has a lot of other uses as well.
Thursday, January 19, 2012
January 19, 2012
Good morning,
Hope you are finding the informational week of benefit. The article yesterday with the drink configurations was an eye-opener. I really felt that while I wasn't doing sweetened, fancy drinks that Half in Half in my Dunkin Donuts coffee was a good trade off. Gonna have to "weigh that a little more." :) As for now, though, it's better than the Italian Cream I used to have. Most fat can metabolize better than sugar, which is stored as fat if not converted to energy quickly. Remember, we read that. However, we cannot get out of balance. Our heart and arteries need us to avoid most saturated, fatty foods as well as sugar-laden foods (which are going to be fat in our bodies soon). It's too much to handle for our systems. Lean proteins, lots of veggies, and fruits. That's the winning ticket. Add in some healthy fats like avocados.......home run!
I will say, that probably the strongest component of my journey though was the help I received from God because I was desperate. Some many times I would be hungry in those early days and I would use that "reminder" to ask God for help and pray for someone else. Can't dismiss that. Everyday we need to cry out to God for help in our journey - he knows our body types, our blood streams, our internal organs. Ask him - he wants to help you.
Here's our reading for today. Enjoy. Talk in the morning??? :) PK
Sugar Has Many Disguises
Careful reading of labels is necessary to know how much added sugar you are getting. Sometimes there will be small amounts of many types of sugars, so none of them end up being in the the first few ingredients of the label. Other times, sugar masquerades as apparently more “healthy” ingredients, such as honey, rice syrup, or even “organic dehydrated cane juice”. These are sugar. Sometimes fruit juice concentrates will be used, which sound wholesome, but usually the juices chosen, such as white grape, apple, and pear juices, are among the least nutritious of the juices. By the time they are “concentrated”, very little remains but the sugar.
Here is a list of some of the possible code words for “sugar” which may appear on a label. Hint: the words “syrup”, “sweetener”, and anything ending in “ose” can usually be assumed to be “sugar”. If the label says “no added sugars”, it should not contain any of the following, although the food could contain naturally-occurring sugars (such as lactose in milk).
Agave Nectar
Barley Malt Syrup
Corn sweetener
Corn syrup, or corn syrup solids
Dehydrated Cane Juice
Dextrin
Dextrose
Fructose
Fruit juice concentrate
Glucose
High-fructose corn syrup
Honey
Invert sugar
Lactose
Maltodextrin
Malt syrup
Maltose
Maple syrup
Molasses
Raw sugar
Rice Syrup
Saccharose
Sorghum or sorghum syrup
Sucrose
Syrup
Treacle
Turbinado Sugar
Xylose
Remember, your body doesn't care what the label says, it's all just "sugar"!
Hope you are finding the informational week of benefit. The article yesterday with the drink configurations was an eye-opener. I really felt that while I wasn't doing sweetened, fancy drinks that Half in Half in my Dunkin Donuts coffee was a good trade off. Gonna have to "weigh that a little more." :) As for now, though, it's better than the Italian Cream I used to have. Most fat can metabolize better than sugar, which is stored as fat if not converted to energy quickly. Remember, we read that. However, we cannot get out of balance. Our heart and arteries need us to avoid most saturated, fatty foods as well as sugar-laden foods (which are going to be fat in our bodies soon). It's too much to handle for our systems. Lean proteins, lots of veggies, and fruits. That's the winning ticket. Add in some healthy fats like avocados.......home run!
I will say, that probably the strongest component of my journey though was the help I received from God because I was desperate. Some many times I would be hungry in those early days and I would use that "reminder" to ask God for help and pray for someone else. Can't dismiss that. Everyday we need to cry out to God for help in our journey - he knows our body types, our blood streams, our internal organs. Ask him - he wants to help you.
Here's our reading for today. Enjoy. Talk in the morning??? :) PK
Sugar Has Many Disguises
Careful reading of labels is necessary to know how much added sugar you are getting. Sometimes there will be small amounts of many types of sugars, so none of them end up being in the the first few ingredients of the label. Other times, sugar masquerades as apparently more “healthy” ingredients, such as honey, rice syrup, or even “organic dehydrated cane juice”. These are sugar. Sometimes fruit juice concentrates will be used, which sound wholesome, but usually the juices chosen, such as white grape, apple, and pear juices, are among the least nutritious of the juices. By the time they are “concentrated”, very little remains but the sugar.
Here is a list of some of the possible code words for “sugar” which may appear on a label. Hint: the words “syrup”, “sweetener”, and anything ending in “ose” can usually be assumed to be “sugar”. If the label says “no added sugars”, it should not contain any of the following, although the food could contain naturally-occurring sugars (such as lactose in milk).
Agave Nectar
Barley Malt Syrup
Corn sweetener
Corn syrup, or corn syrup solids
Dehydrated Cane Juice
Dextrin
Dextrose
Fructose
Fruit juice concentrate
Glucose
High-fructose corn syrup
Honey
Invert sugar
Lactose
Maltodextrin
Malt syrup
Maltose
Maple syrup
Molasses
Raw sugar
Rice Syrup
Saccharose
Sorghum or sorghum syrup
Sucrose
Syrup
Treacle
Turbinado Sugar
Xylose
Remember, your body doesn't care what the label says, it's all just "sugar"!
Wednesday, January 18, 2012
Well, well........this morning I have some eye-opening news about those fancy drinks we purchase and what we place in them. WOW!!! This was a real revelation to me. Please play close attention to the carbs, calories and fat. Even our maintenance people need to really watch this. Would you rather drink or eat your calories???? Yikes!
Before the coffee info, Crissy sent a cool tip yesterday on cooking spaghetti squash in the microwave. She has done it several times and it works great. This looks a lot easier than the traditional manner of cooking, which is all I know and takes some time and in the summer heats your kitchen as the stove is on for at least 90 minutes. Thanks Crissy! (please see attachment).
As always - enjoy this day, speak life to your "mountain situations" and choose that drink wisely. PK
Hey, How Many Carbs in this Latte?
Carbs, Calories, and Cappuccino
By Laura Dolson, About.com Guide
Updated September 19, 2011
When did it happen that a plain ole cuppa Joe (zero carbs, zero calories) morphed into a white chocolate mocha with whipped cream -- with 58 grams of carb and 510 calories for a „medium‰ 16 oz? Yikes! Coffee
What Are All These Coffee Drinks?
Yes, you can still get a plain cup of coffee at any coffee store. Or you can get fancy roasts, flavored coffees, and custom blends from all over the world. From a nutritional point of view, whether you‚re talking about mocha java or Maxwell House, this is still just coffee, with negligible calories and carbohydrate. The fancy drinks that are making so much money for the coffee chains such as Starbucks are not just made from coffee, they are made from espresso.
What is Espresso?
Espresso is an Italian way of forcing hot water through slow-roasted, finely ground coffee beans. The result is a thick, intense drink which is popular in Italy. In the U.S. it is more often the base for other coffee drinks (often NOT made in traditional Italian ways) such as:
Cappuccino: Espresso with some milk and a lot of milk foam, sometimes with cinnamon or cocoa powder sprinkled on top
Latte: Espresso with a lot of milk in it
Mocha: Latte with chocolate and (often) whipped cream on top
Americano: Espresso shot with enough hot water to fill the cup
Macchiato: Espresso shot with a small amount of frothed milk
How Many Carbs and Calories Are in Coffee Drinks?
A shot of espresso (at least in the U.S.) is an ounce (2 tablespoons) of liquid. Imagine 2 tablespoons in the bottom of your cup -- it isn‚t much! So the rest of the cup is filled up with something else. The rub, as far as carbs and calories go, is what that something else is. If it‚s milk, that's 11.4 grams of carbohydrate per cup (and 146 calories) for whole milk, 11.9 grams of carb (and 86 calories) for fat-free. Half and half is 10.4 grams per cup ˆ again, not a lot of difference in carbs, but double the calories and three times the saturated fat of whole milk. And cream? A cup of heavy cream has 6.6 grams of carbohydrate, and (get ready for it) 821 calories and 55 grams of saturated fat.
As you have probably figured out, the nutritional information for coffee drinks that are mainly espresso and milk don‚t vary that much from shop to shop, but once you start adding things like sugar, whipped cream, and chocolate, there is more variation.
Cappuccino ˆ
12 oz ˆ 10 grams carb, 80-120 calories depending on milk (more for half and half)
16 oz ˆ 15 grams carb, 100-180 calories
20 oz ˆ 17 grams carb, 130-210 calories
Latte ˆ
12 oz ˆ 16 grams carb, 120-200 calories
16 oz ˆ 21 grams carb, 160-260 calories
20 oz ˆ 27 grams carb, 210-340 calories
Mocha ˆ
12 oz ˆ 28-37 grams carb, 170-358 calories (Dunkin Donuts‚ 10 oz mocha has 37 grams of carbs for a mere 10 oz drink)
16 oz - 33-42 grams carb, 210-433 calories
20 oz ˆ 43-56 grams carb, 260-490 calories
Other flavorings can add varying amounts of carbohydrates and calories. Fancy drinks like caramel whip extravaganzas can add many more carbs and calories. Even flavored syrups take their toll. One „pump‰ of flavoring from syrups with sugar has about 5 grams of carb and 20 calories. Usually 3 of these „pumps‰ are put into a 12 oz coffee drink, 4 into a 16 oz drink, and 5 into a 20 oz drink. So adding flavored syrup can add 25 grams of carbohydrate and 100 calories to a large drink. On the other hand, sugar-free syrups don‚t add any carbs or calories.
Low-Sugar Suggestions
How can you enjoy your coffee and not overdo? Obviously, the best thing is to just drink regular coffee, putting a small amount of milk or sweetener in it. A plain espresso, caffee Americano or Macchiato (see above) are other options. If you want something fancier, cappuccinos have the least added carbs, and you can even add a sugar-free syrup for more flavor. If you are making lattes at home, or are willing to tote extra ingredients when you go out, try unsweetened soy milk. It has just 2-3 grams of carb per cup. (The soy milk in coffee shops is almost always sweetened.) You can order a plain espresso, which often comes in a 10 oz cup, and add your own soy milk and sweetener.
Perhaps the most important thing you can do is to get to know how they make the drinks at your favorite coffee haunt. Make friends with the barrista, and find out how they do things and how you can minimize your „sugar exposure‰ while enjoying coffee drinks.
Before the coffee info, Crissy sent a cool tip yesterday on cooking spaghetti squash in the microwave. She has done it several times and it works great. This looks a lot easier than the traditional manner of cooking, which is all I know and takes some time and in the summer heats your kitchen as the stove is on for at least 90 minutes. Thanks Crissy! (please see attachment).
As always - enjoy this day, speak life to your "mountain situations" and choose that drink wisely. PK
Hey, How Many Carbs in this Latte?
Carbs, Calories, and Cappuccino
By Laura Dolson, About.com Guide
Updated September 19, 2011
When did it happen that a plain ole cuppa Joe (zero carbs, zero calories) morphed into a white chocolate mocha with whipped cream -- with 58 grams of carb and 510 calories for a „medium‰ 16 oz? Yikes! Coffee
What Are All These Coffee Drinks?
Yes, you can still get a plain cup of coffee at any coffee store. Or you can get fancy roasts, flavored coffees, and custom blends from all over the world. From a nutritional point of view, whether you‚re talking about mocha java or Maxwell House, this is still just coffee, with negligible calories and carbohydrate. The fancy drinks that are making so much money for the coffee chains such as Starbucks are not just made from coffee, they are made from espresso.
What is Espresso?
Espresso is an Italian way of forcing hot water through slow-roasted, finely ground coffee beans. The result is a thick, intense drink which is popular in Italy. In the U.S. it is more often the base for other coffee drinks (often NOT made in traditional Italian ways) such as:
Cappuccino: Espresso with some milk and a lot of milk foam, sometimes with cinnamon or cocoa powder sprinkled on top
Latte: Espresso with a lot of milk in it
Mocha: Latte with chocolate and (often) whipped cream on top
Americano: Espresso shot with enough hot water to fill the cup
Macchiato: Espresso shot with a small amount of frothed milk
How Many Carbs and Calories Are in Coffee Drinks?
A shot of espresso (at least in the U.S.) is an ounce (2 tablespoons) of liquid. Imagine 2 tablespoons in the bottom of your cup -- it isn‚t much! So the rest of the cup is filled up with something else. The rub, as far as carbs and calories go, is what that something else is. If it‚s milk, that's 11.4 grams of carbohydrate per cup (and 146 calories) for whole milk, 11.9 grams of carb (and 86 calories) for fat-free. Half and half is 10.4 grams per cup ˆ again, not a lot of difference in carbs, but double the calories and three times the saturated fat of whole milk. And cream? A cup of heavy cream has 6.6 grams of carbohydrate, and (get ready for it) 821 calories and 55 grams of saturated fat.
As you have probably figured out, the nutritional information for coffee drinks that are mainly espresso and milk don‚t vary that much from shop to shop, but once you start adding things like sugar, whipped cream, and chocolate, there is more variation.
Cappuccino ˆ
12 oz ˆ 10 grams carb, 80-120 calories depending on milk (more for half and half)
16 oz ˆ 15 grams carb, 100-180 calories
20 oz ˆ 17 grams carb, 130-210 calories
Latte ˆ
12 oz ˆ 16 grams carb, 120-200 calories
16 oz ˆ 21 grams carb, 160-260 calories
20 oz ˆ 27 grams carb, 210-340 calories
Mocha ˆ
12 oz ˆ 28-37 grams carb, 170-358 calories (Dunkin Donuts‚ 10 oz mocha has 37 grams of carbs for a mere 10 oz drink)
16 oz - 33-42 grams carb, 210-433 calories
20 oz ˆ 43-56 grams carb, 260-490 calories
Other flavorings can add varying amounts of carbohydrates and calories. Fancy drinks like caramel whip extravaganzas can add many more carbs and calories. Even flavored syrups take their toll. One „pump‰ of flavoring from syrups with sugar has about 5 grams of carb and 20 calories. Usually 3 of these „pumps‰ are put into a 12 oz coffee drink, 4 into a 16 oz drink, and 5 into a 20 oz drink. So adding flavored syrup can add 25 grams of carbohydrate and 100 calories to a large drink. On the other hand, sugar-free syrups don‚t add any carbs or calories.
Low-Sugar Suggestions
How can you enjoy your coffee and not overdo? Obviously, the best thing is to just drink regular coffee, putting a small amount of milk or sweetener in it. A plain espresso, caffee Americano or Macchiato (see above) are other options. If you want something fancier, cappuccinos have the least added carbs, and you can even add a sugar-free syrup for more flavor. If you are making lattes at home, or are willing to tote extra ingredients when you go out, try unsweetened soy milk. It has just 2-3 grams of carb per cup. (The soy milk in coffee shops is almost always sweetened.) You can order a plain espresso, which often comes in a 10 oz cup, and add your own soy milk and sweetener.
Perhaps the most important thing you can do is to get to know how they make the drinks at your favorite coffee haunt. Make friends with the barrista, and find out how they do things and how you can minimize your „sugar exposure‰ while enjoying coffee drinks.
Tuesday, January 17, 2012
January 17, 2012
Good morning all,
As I stated yesterday, this is our informational week. I think that understanding why we do what we do is critical to long term success. I am really an obedient person; but I am a HAPPY, obedient person when I KNOW the why. Anybody like me? I wasn't allowed to ask as a child. "Because I said so" was a pretty common answer on Sylvan Road. But I am no longer a child and knowing is good. (mind you that doesn't work in all areas) :)
Today's reading is on carbs. Please make special note - as I have said this often - that the first paragraph supports that carbs not quickly used in the body are stored as fat. This actually becomes the residual fat that is so hard to target. Yikes!
Choose life today - and let's become informed trend setters. I like that phrase. :) PK
PS - I am thinking we need another night to share healthy recipes maybe late March - before Easter. Anyone interested???
What Are Carbohydrates?
Carbohydrates, along with fats and proteins, are one of the three main classes of food. Carbohydrates are organic compounds consisting mainly of sugars, starches and fiber.
Plants make carbohydrates during photosynthesis and store them as any of the saccharides (sugars) described below. They are used primarily for energy in the body. If carbohydrate isn't used in short order, it is stored. A certain amount can be stored in the liver and muscles asglycogen, and the rest is stored as fat. Unlike protein and essential fats, our bodies can get along without dietary carbohydrate if needed.
These are the types of carbohydrates:
Monosaccharides and Disaccharides (Sugars or Simple Carbohydrates)
Monosaccharides are the simplest types of sugars, and are building blocks for the larger carbohydrate molecules. The most common is glucose, but fructose, galactose, and others are also in this group. All the carbohydrate in our food must be broken down into monosaccharides if it is to be absorbed by the small intestine, and these sugars are very readily absorbed as soon as they hit the intestines.
Disaccharides are combinations of two monosaccharide molecules. For example, a molecule of sucrose (table sugar) is made up of one molecule of glucose and one of fructose. Lactose, the sugar in milk, is made up of glucose and galactose. Disaccharide molecules must be split up to be absorbed. Lactose intolerance occurs when people lack the enzyme needed to break lactose into the monosaccharide molecules that make it up. Sucrose is quickly broken down and absorbed.
Oligosaccharides
“Oligo” is a prefix from Greek meaning “few”, so oligosaccharides are a few monosaccharides together. There is no hard cutoff, but usually carbohydrates with 3 to 10 monosaccharides fall into this category. Oligosaccarides are found in certain plant foods -- legumes, onions, asparagus, and others. Many oligosaccharides are poorly absorbed in the small intestine and have drawn recent attention as “prebiotics” – food for certain beneficial bacteria in the colon.
More about oligosaccharides in Part Two of this series.
Polysaccharides (Starches or Complex Carbohydrates)
Longer chains of glucose molecules, often with many branches, are called polysaccharides. The configuration of the molecules has a lot to do with how quickly they are digested. One recent categorization of starches is to label them according to how the human body digests them.
Rapidly Digested Starch (RDS): As the label implies, rapidly digested starch breaks down quickly into simple sugars. Carbohydrates with a lot of RDS tend to have a high glycemic index -- that is, they cause blood glucose to rise quickly and stay high longer. Some starch digestion actually begins in the mouth, with an enzyme in the saliva. There are many starchy foods, such as potatoes, which have higher glycemic index numbers than table sugar. Beans, on the other hand, have very little rapidly-digested starch, and have a low glycemic index. Most of the starch in beans is split between the next two categories.
Slowly Digested Starch (SDS): Slowly digested starch breaks down over a period of time in the small intestine -- up to two hours. Often this is because it is physically difficult to break it into small bits. For example, the starch in whole barley, which is difficult to chew and otherwise mechanically break down, is almost half of the SDS type. Therefore, barley has a low glycemic index. In some foods the slow digestion has to do with enzymes needed to digest the food.
Resistant Starch: Resistant starch actually reaches the large intestine (colon) without being broken down into sugars at all. In the colon, it is fermented by the bacteria there. The products of this fermentation, primarily short-chain fatty acids, contribute to colon health and may have other positive effects, including lowering insulin resistance and a lessened glycemic response to carbohydrates eaten later (the so-called “second meal effect”).
As I stated yesterday, this is our informational week. I think that understanding why we do what we do is critical to long term success. I am really an obedient person; but I am a HAPPY, obedient person when I KNOW the why. Anybody like me? I wasn't allowed to ask as a child. "Because I said so" was a pretty common answer on Sylvan Road. But I am no longer a child and knowing is good. (mind you that doesn't work in all areas) :)
Today's reading is on carbs. Please make special note - as I have said this often - that the first paragraph supports that carbs not quickly used in the body are stored as fat. This actually becomes the residual fat that is so hard to target. Yikes!
Choose life today - and let's become informed trend setters. I like that phrase. :) PK
PS - I am thinking we need another night to share healthy recipes maybe late March - before Easter. Anyone interested???
What Are Carbohydrates?
Carbohydrates, along with fats and proteins, are one of the three main classes of food. Carbohydrates are organic compounds consisting mainly of sugars, starches and fiber.
Plants make carbohydrates during photosynthesis and store them as any of the saccharides (sugars) described below. They are used primarily for energy in the body. If carbohydrate isn't used in short order, it is stored. A certain amount can be stored in the liver and muscles asglycogen, and the rest is stored as fat. Unlike protein and essential fats, our bodies can get along without dietary carbohydrate if needed.
These are the types of carbohydrates:
Monosaccharides and Disaccharides (Sugars or Simple Carbohydrates)
Monosaccharides are the simplest types of sugars, and are building blocks for the larger carbohydrate molecules. The most common is glucose, but fructose, galactose, and others are also in this group. All the carbohydrate in our food must be broken down into monosaccharides if it is to be absorbed by the small intestine, and these sugars are very readily absorbed as soon as they hit the intestines.
Disaccharides are combinations of two monosaccharide molecules. For example, a molecule of sucrose (table sugar) is made up of one molecule of glucose and one of fructose. Lactose, the sugar in milk, is made up of glucose and galactose. Disaccharide molecules must be split up to be absorbed. Lactose intolerance occurs when people lack the enzyme needed to break lactose into the monosaccharide molecules that make it up. Sucrose is quickly broken down and absorbed.
Oligosaccharides
“Oligo” is a prefix from Greek meaning “few”, so oligosaccharides are a few monosaccharides together. There is no hard cutoff, but usually carbohydrates with 3 to 10 monosaccharides fall into this category. Oligosaccarides are found in certain plant foods -- legumes, onions, asparagus, and others. Many oligosaccharides are poorly absorbed in the small intestine and have drawn recent attention as “prebiotics” – food for certain beneficial bacteria in the colon.
More about oligosaccharides in Part Two of this series.
Polysaccharides (Starches or Complex Carbohydrates)
Longer chains of glucose molecules, often with many branches, are called polysaccharides. The configuration of the molecules has a lot to do with how quickly they are digested. One recent categorization of starches is to label them according to how the human body digests them.
Rapidly Digested Starch (RDS): As the label implies, rapidly digested starch breaks down quickly into simple sugars. Carbohydrates with a lot of RDS tend to have a high glycemic index -- that is, they cause blood glucose to rise quickly and stay high longer. Some starch digestion actually begins in the mouth, with an enzyme in the saliva. There are many starchy foods, such as potatoes, which have higher glycemic index numbers than table sugar. Beans, on the other hand, have very little rapidly-digested starch, and have a low glycemic index. Most of the starch in beans is split between the next two categories.
Slowly Digested Starch (SDS): Slowly digested starch breaks down over a period of time in the small intestine -- up to two hours. Often this is because it is physically difficult to break it into small bits. For example, the starch in whole barley, which is difficult to chew and otherwise mechanically break down, is almost half of the SDS type. Therefore, barley has a low glycemic index. In some foods the slow digestion has to do with enzymes needed to digest the food.
Resistant Starch: Resistant starch actually reaches the large intestine (colon) without being broken down into sugars at all. In the colon, it is fermented by the bacteria there. The products of this fermentation, primarily short-chain fatty acids, contribute to colon health and may have other positive effects, including lowering insulin resistance and a lessened glycemic response to carbohydrates eaten later (the so-called “second meal effect”).
Monday, January 16, 2012
January 16, 2012
Hey gang,
I know several of you started this new year with a fresh, health commitment. How is everyone doing? (hit me back and tell me where you are, please. I care)
Did the "old timers" shed those few Christmas pounds and are the "new timers" shattering the stronghold of unhealthy eating to satisfy the flesh? :) Was that a good way to ask that? I know making a decision to choose a new life style always encounters opposition. ABSOLUTELY! The enemy of our soul loves to keep us bound in a death perspective and therefore we never see the REAL "LIFE" PERSPECTIVE God purposed for us. Breaking addictions takes commitment to change and determination. If the boundaries CAN be moved, I can assure you we will return to our past. Eliminate that choice. Shatter the stronghold that always pulls you back to failure. Making a covenant to walk in health REGARDLESS is such a life-giving commitment on so many levels. You can do it! We CAN LIVE life as healthy adults.
Many people ask about vegetables.......aren't all vegetables the same? NO, they are not. As many of you know, I have chosen to delete the rewind button on sugar and starch. I want to remind us that some veggies have more sugar and starch than we need. They metabolize differently than low carb veggies. As you will read, those starchy veggies break down into a sugar base eventually. I'm not saying don't do this - I am saying be informed and choose wisely. I will be sharing articles most of the week as I am refreshing my health perspective by reading a lot during this season. If you find great articles or tips - send them. The fam can always benefit from healthy information. As a former teacher, I believe that being informed is critical to success! Choose a healthy life today and eat to live - PK
Low-Carb Vegetables
This list is roughly arranged from lowest to highest carbohydrate counts, but all are non-starchy and generally low in carbohydrates. Exact carb count depends on serving size. Remember when counting carbs in vegetables that the fiber is not counted, and can be subtracted from the total. For more information about each vegetable, including carbs, calories, glycemic index, and recipes, click on the vegetables that have a link.
Sprouts (bean, alfalfa, etc.)
Greens – lettuce, spinach, chard, etc.
Hearty Greens - collards, mustard greens, kale, etc.
Radicchio and endive count as greens
Herbs - parsley, cilantro, basil, rosemary, thyme, etc.
Bok Choy
Bamboo Shoots
Celery
Radishes
Sea Vegetables (Nori, etc)
Mushrooms
Cabbage (or sauerkraut)
Jicama
Avocado
Asparagus
Okra
Cucumbers (or pickles without added sugars)
Green Beans and Wax Beans
Fennel
Cauliflower
Broccoli
Peppers
Green Bell Peppers
Red Bell Peppers
Jalapeno Peppers
Summer Squash
Zuchinni
Brussels Sprouts
Scallions or green onions
Snow Peas/Snap Peas/Pea Pods
Tomatoes
Eggplant
Tomatillos
Artichokes
Turnips
Pumpkin
Rutabagas
Spaghetti Squash
Celery Root (Celeriac)
Carrots
Onions
Leeks
Starchy (High Carb) Vegetables
The main vegetables to be avoided when reducing carbohydrates are the starchier and sweeter vegetables:
Carrots (some diets flag carrots as a problem, though they are lower in carbs than others in this group)
Beets
Peas
Winter Squashes, such as acorn and butternut
Water Chestnuts
Parsnips
Potatoes in all forms
Sweet Potatoes
Corn
Plantains
I know several of you started this new year with a fresh, health commitment. How is everyone doing? (hit me back and tell me where you are, please. I care)
Did the "old timers" shed those few Christmas pounds and are the "new timers" shattering the stronghold of unhealthy eating to satisfy the flesh? :) Was that a good way to ask that? I know making a decision to choose a new life style always encounters opposition. ABSOLUTELY! The enemy of our soul loves to keep us bound in a death perspective and therefore we never see the REAL "LIFE" PERSPECTIVE God purposed for us. Breaking addictions takes commitment to change and determination. If the boundaries CAN be moved, I can assure you we will return to our past. Eliminate that choice. Shatter the stronghold that always pulls you back to failure. Making a covenant to walk in health REGARDLESS is such a life-giving commitment on so many levels. You can do it! We CAN LIVE life as healthy adults.
Many people ask about vegetables.......aren't all vegetables the same? NO, they are not. As many of you know, I have chosen to delete the rewind button on sugar and starch. I want to remind us that some veggies have more sugar and starch than we need. They metabolize differently than low carb veggies. As you will read, those starchy veggies break down into a sugar base eventually. I'm not saying don't do this - I am saying be informed and choose wisely. I will be sharing articles most of the week as I am refreshing my health perspective by reading a lot during this season. If you find great articles or tips - send them. The fam can always benefit from healthy information. As a former teacher, I believe that being informed is critical to success! Choose a healthy life today and eat to live - PK
Low-Carb Vegetables
This list is roughly arranged from lowest to highest carbohydrate counts, but all are non-starchy and generally low in carbohydrates. Exact carb count depends on serving size. Remember when counting carbs in vegetables that the fiber is not counted, and can be subtracted from the total. For more information about each vegetable, including carbs, calories, glycemic index, and recipes, click on the vegetables that have a link.
Sprouts (bean, alfalfa, etc.)
Greens – lettuce, spinach, chard, etc.
Hearty Greens - collards, mustard greens, kale, etc.
Radicchio and endive count as greens
Herbs - parsley, cilantro, basil, rosemary, thyme, etc.
Bok Choy
Bamboo Shoots
Celery
Radishes
Sea Vegetables (Nori, etc)
Mushrooms
Cabbage (or sauerkraut)
Jicama
Avocado
Asparagus
Okra
Cucumbers (or pickles without added sugars)
Green Beans and Wax Beans
Fennel
Cauliflower
Broccoli
Peppers
Green Bell Peppers
Red Bell Peppers
Jalapeno Peppers
Summer Squash
Zuchinni
Brussels Sprouts
Scallions or green onions
Snow Peas/Snap Peas/Pea Pods
Tomatoes
Eggplant
Tomatillos
Artichokes
Turnips
Pumpkin
Rutabagas
Spaghetti Squash
Celery Root (Celeriac)
Carrots
Onions
Leeks
Starchy (High Carb) Vegetables
The main vegetables to be avoided when reducing carbohydrates are the starchier and sweeter vegetables:
Carrots (some diets flag carrots as a problem, though they are lower in carbs than others in this group)
Beets
Peas
Winter Squashes, such as acorn and butternut
Water Chestnuts
Parsnips
Potatoes in all forms
Sweet Potatoes
Corn
Plantains
Saturday, January 14, 2012
January 14, 2012
Sorry this is late. I have been busy this morning, but all is well. :)
Jennie sent me a text yesterday about a statistic she read about nitrates. Being healthy is not solely about loosing weight. There are many areas that affect our long-term health. And while being over weight is a HUGE, contributing factor - there are other things as well. She said the article about nitrates reported that a person who eats only one strip on bacon every day for about six months (I think that's the time frame), has a 23% greater chance of having cancer. This is not due to the fat in the bacon, but the nitrates.
I found an interesting article called "Grocery Warning." I AM NOT CERTAIN THAT ALL OF THIS IS TRUTH (EVEN THOUGH THE WRITER CLAIMS THIS TO BE TRUE), but I did find it to be interesting! I have read a lot about hot dogs and know they are not really good for our families unless you get the kosher kind - but I am not certain about that either. I just stopped eating them totally after my research. Granted, this article is 6 years old and some things my have improved, but what if they have not? The current research still supports much of these statements. Why and I sending this? So that we can all really "dig in" and do our homework before feeding our family, as well as ourselves, something detrimental. If this doesn't agree with you - toss it. I found some of it very challenging though. Anyone have any books or articles you've read to confirm or deny???? Open forum today. :) Love ya, PK
Grocery Warning: The Seven Most Dangerous Ingredients in Conventional Foods
NewsTarget Insider Alert
By Mike Adams
NewsTarget.com /Truth Publishing LLC, June 7, 2006
Straight to the Source
Dear Consumer,
Do you know which seven dangerous food ingredients to watch out for in your groceries? These are the "deadly seven," as I call them, and they can directly promote heart disease, migraines, obesity, outrageous food cravings, osteoporosis, diabetes and even birth defects.
The top three most dangerous ingredients I've found in my research are:
1) Sodium nitrite -- causes cancer, found in processed meats like hot dogs, bacon, sausage. Used to make meats appear red (a color fixer chemical).
2) Hydrogenated oils -- causes heart disease, nutritional deficiencies, general deterioration of cellular health, and much more. Found in cookies, crackers, margarine and many "manufactured" foods. Used to make oils stay in the food, extending shelf life. Sometimes also called "plastic fat."
3) Excitotoxins -- aspartame, monosodium glutamate and others (see below). These neurotoxic chemical additives directly harm nerve cells, over-exciting them to the point of cell death, according to Dr. Russell Blaylock. They're found in diet soda, canned soup, salad dressing, breakfast sausage and even many manufactured vegetarian foods. They're used to add flavor to over-processed, boring foods that have had the life cooked out of them.
Did you know, for example, that:
* Feeding children hot dogs increases their risk of brain cancer by 300%? * Strawberry yogurt, fruit punch and other red-looking grocery products are often colored with dead, ground-up cochineal beetles? The ingredient is called "carmine," and it's made from insects. It's listed right on the label of many of your favorite foods.
* Food companies now "hide" MSG in safe-sounding ingredients like yeast extract or torula yeast?
* Many Florida oranges are actually dipped in an artificial orange dye in order to make them more visually appealing? It's the same dye that's been banned for use in foods because of cancer risk.
* Girl Scout cookies are still made with hydrogenated oils that contain trans fatty acids?
* Many so-called "healthy" or vegetarian foods also contain the very same offending ingredients as conventional groceries?
* Eating just one serving of processed meats each day increases your risk of pancreatic cancer by 67%?
* One artificial color additive causes behavioral disorders in children? And that 80% of children diagnosed with ADHD can be outright cured of the condition in two weeks by avoiding certain ingredients?
* The #1 ingredient in Slim Fast meal replacement shake (powder form) is sugar?
* Some guacamole dips don't even contain avocado? Instead, they're made with hydrogenated soybean oil and artificial colors. Everything I'm sharing here is absolutely true. It's all quite shocking, yes, but this is information you need to know if you want to feed yourself -- and your family -- foods that actually promote health instead of disease.
Jennie sent me a text yesterday about a statistic she read about nitrates. Being healthy is not solely about loosing weight. There are many areas that affect our long-term health. And while being over weight is a HUGE, contributing factor - there are other things as well. She said the article about nitrates reported that a person who eats only one strip on bacon every day for about six months (I think that's the time frame), has a 23% greater chance of having cancer. This is not due to the fat in the bacon, but the nitrates.
I found an interesting article called "Grocery Warning." I AM NOT CERTAIN THAT ALL OF THIS IS TRUTH (EVEN THOUGH THE WRITER CLAIMS THIS TO BE TRUE), but I did find it to be interesting! I have read a lot about hot dogs and know they are not really good for our families unless you get the kosher kind - but I am not certain about that either. I just stopped eating them totally after my research. Granted, this article is 6 years old and some things my have improved, but what if they have not? The current research still supports much of these statements. Why and I sending this? So that we can all really "dig in" and do our homework before feeding our family, as well as ourselves, something detrimental. If this doesn't agree with you - toss it. I found some of it very challenging though. Anyone have any books or articles you've read to confirm or deny???? Open forum today. :) Love ya, PK
Grocery Warning: The Seven Most Dangerous Ingredients in Conventional Foods
NewsTarget Insider Alert
By Mike Adams
NewsTarget.com /Truth Publishing LLC, June 7, 2006
Straight to the Source
Dear Consumer,
Do you know which seven dangerous food ingredients to watch out for in your groceries? These are the "deadly seven," as I call them, and they can directly promote heart disease, migraines, obesity, outrageous food cravings, osteoporosis, diabetes and even birth defects.
The top three most dangerous ingredients I've found in my research are:
1) Sodium nitrite -- causes cancer, found in processed meats like hot dogs, bacon, sausage. Used to make meats appear red (a color fixer chemical).
2) Hydrogenated oils -- causes heart disease, nutritional deficiencies, general deterioration of cellular health, and much more. Found in cookies, crackers, margarine and many "manufactured" foods. Used to make oils stay in the food, extending shelf life. Sometimes also called "plastic fat."
3) Excitotoxins -- aspartame, monosodium glutamate and others (see below). These neurotoxic chemical additives directly harm nerve cells, over-exciting them to the point of cell death, according to Dr. Russell Blaylock. They're found in diet soda, canned soup, salad dressing, breakfast sausage and even many manufactured vegetarian foods. They're used to add flavor to over-processed, boring foods that have had the life cooked out of them.
Did you know, for example, that:
* Feeding children hot dogs increases their risk of brain cancer by 300%? * Strawberry yogurt, fruit punch and other red-looking grocery products are often colored with dead, ground-up cochineal beetles? The ingredient is called "carmine," and it's made from insects. It's listed right on the label of many of your favorite foods.
* Food companies now "hide" MSG in safe-sounding ingredients like yeast extract or torula yeast?
* Many Florida oranges are actually dipped in an artificial orange dye in order to make them more visually appealing? It's the same dye that's been banned for use in foods because of cancer risk.
* Girl Scout cookies are still made with hydrogenated oils that contain trans fatty acids?
* Many so-called "healthy" or vegetarian foods also contain the very same offending ingredients as conventional groceries?
* Eating just one serving of processed meats each day increases your risk of pancreatic cancer by 67%?
* One artificial color additive causes behavioral disorders in children? And that 80% of children diagnosed with ADHD can be outright cured of the condition in two weeks by avoiding certain ingredients?
* The #1 ingredient in Slim Fast meal replacement shake (powder form) is sugar?
* Some guacamole dips don't even contain avocado? Instead, they're made with hydrogenated soybean oil and artificial colors. Everything I'm sharing here is absolutely true. It's all quite shocking, yes, but this is information you need to know if you want to feed yourself -- and your family -- foods that actually promote health instead of disease.
Friday, January 13, 2012
January 13, 2011
Hello and good morning,
I love the cold, but I love it best when it is snowing and I am drinking hot coffee in front of the fire place - which is SO not happening. One of my LIFE, LONG dreams is to be in a cabin with several feet of snow round about, drinking coffee in front of the fire and reading all day. A girl can dream, huh??? I have longed for that since I was a child. I see the picture in my mind's eye, but have yet to see it with my real eyes. When I finally see it, I will know the place. It is vivid in me. Until then, it's Georgia weather which doesn't know if it's spring or fall? Not sure Georgia got the memo that it is winter. :)
I have heard many say how difficult loosing weight and being healthy really is. Someone mentioned yesterday that just a few days of eating sugar caused torture when they tried to stop eating it again. That's the reality of choice sometimes, isn't it? Many bad things seem great for a season - but in reality.....they're not. When we're young, we eat whatever (well, not me, I was on WW at 8) but throughout my life-long journey I certainly did! We eat and do what we want. We laugh and say, "you better enjoy all that ice cream - you'll be 40 someday." I was the worst one! Or I would say, "wait till after you have children - you won't eat like that any more."
Really??? Is waiting the answer? NO! Waiting only places or body into a position to be affected by diseases and ailments. I wish I had learned the joy of loving to eat healthy and the power of choice when I was 20. I wish I had fed my children that way when they were younger. But my mindset was to create the best tasting foods - ever. TODAY......I still have that mindset. In the past I used fat, starch and sugar to accomplish that goal. Today, I use almond flour, xylitol, fresh fruits and veggies and lean proteins. I am still creating YUMMY foods, but now those foods are bringing LIFE to my body and not early death. WOW - what a paradigm shift. I honestly DID NOT MISS anything for Thanksgiving and Christmas this year in the food realm except my mom's mac and cheese. Gotta be honest. I will create something to fill that void soon though. :)
Choosing to cook differently does take effort and great planning - but I AM WORTH THAT! Guess who else??? YOU!
Smile today and know that someone really cares about your health! PK
I love the cold, but I love it best when it is snowing and I am drinking hot coffee in front of the fire place - which is SO not happening. One of my LIFE, LONG dreams is to be in a cabin with several feet of snow round about, drinking coffee in front of the fire and reading all day. A girl can dream, huh??? I have longed for that since I was a child. I see the picture in my mind's eye, but have yet to see it with my real eyes. When I finally see it, I will know the place. It is vivid in me. Until then, it's Georgia weather which doesn't know if it's spring or fall? Not sure Georgia got the memo that it is winter. :)
I have heard many say how difficult loosing weight and being healthy really is. Someone mentioned yesterday that just a few days of eating sugar caused torture when they tried to stop eating it again. That's the reality of choice sometimes, isn't it? Many bad things seem great for a season - but in reality.....they're not. When we're young, we eat whatever (well, not me, I was on WW at 8) but throughout my life-long journey I certainly did! We eat and do what we want. We laugh and say, "you better enjoy all that ice cream - you'll be 40 someday." I was the worst one! Or I would say, "wait till after you have children - you won't eat like that any more."
Really??? Is waiting the answer? NO! Waiting only places or body into a position to be affected by diseases and ailments. I wish I had learned the joy of loving to eat healthy and the power of choice when I was 20. I wish I had fed my children that way when they were younger. But my mindset was to create the best tasting foods - ever. TODAY......I still have that mindset. In the past I used fat, starch and sugar to accomplish that goal. Today, I use almond flour, xylitol, fresh fruits and veggies and lean proteins. I am still creating YUMMY foods, but now those foods are bringing LIFE to my body and not early death. WOW - what a paradigm shift. I honestly DID NOT MISS anything for Thanksgiving and Christmas this year in the food realm except my mom's mac and cheese. Gotta be honest. I will create something to fill that void soon though. :)
Choosing to cook differently does take effort and great planning - but I AM WORTH THAT! Guess who else??? YOU!
Smile today and know that someone really cares about your health! PK
Thursday, January 12, 2012
January 12, 2012
New flash - I found some chocolate mint water yesterday in the health food section at Kroger (in Crosstown Center in PTC) that is so legal and tastes good! There is no sugar or calories - just purified water, mint, and cocoa mist.....NOT sure what that means, but when you're missing chocolate right now - it works! It's not cheap, but it is very good. I also tried the black cherry Zevia yesterday and I really like it as well as the cola. Kroger had it at $4.99/6 pack, but that was still on sale. Again, not cheap, but certainly worth the "treat money" for a once a day, once every other day journey. And like Crissy says about buying fruits that she wants - her health is worth the extra pennies! I LOVE IT! I told my husband that all fall when I was still buying small watermelons for $8.99 and he was frowning. "I am worth it and I would easily spend this going through the drive through." :) Preach, sister! Thanks Crissy for empowering me to buy chocolate mint water that others might frown about. (wink) PS - Starbucks makes a vanilla rooibos tea that is yummy and is only $2.50 for a grande.
My health birthday is coming up soon and I am trying to plan what I want to do to celebrate. Jan 24th will be my 1st Health Birthday! :) Chip and I joined hands, bowed our heads (in prayer and in the battering rod position), and began a walk that has taken him down 130 pounds and me almost 60. He is down from a size 50 pants to a 38. I am so proud of my brother. I was afraid he was going to go to Heaven first due to the fat around his heart. Not now though......he is my hero! He keeps me towing the line and is as determined as I to never return to our prison cell. We have been overweight the majority of the first part of our lives - but somebody take about the latter years. "I feel a preach coming on......" I am believing God and thanking him that Chip and I (and ALLLLLLL of you) are going to be healthy for the remainder of our/your days. It's MY CHOICE - it's YOUR CHOICE!
While I am not certain how to celebrate on the 24th, I am certain my eyes will fill with tears in humble gratitude for the Spirit of the Lord who guides us into ALL truth - when we will allow ourselves to be guided there. RIGHT? I only imagined a life of being healthy and now am walking that. I pray that each of you fight as hard as you have to and never quit until you achieve your health goals. They should be at the top of your list. If they are not - and your body shuts down - you will never be able to achieve the others. That's deep. :)
Shout out to my friend who had her boys weigh last week for her. One of her guys lost 8 pounds in a week. YEA! Let's set a trend for our children and family members to choose health and eat healthy at all functions and choose life and eat to live. What say ye? PK
My health birthday is coming up soon and I am trying to plan what I want to do to celebrate. Jan 24th will be my 1st Health Birthday! :) Chip and I joined hands, bowed our heads (in prayer and in the battering rod position), and began a walk that has taken him down 130 pounds and me almost 60. He is down from a size 50 pants to a 38. I am so proud of my brother. I was afraid he was going to go to Heaven first due to the fat around his heart. Not now though......he is my hero! He keeps me towing the line and is as determined as I to never return to our prison cell. We have been overweight the majority of the first part of our lives - but somebody take about the latter years. "I feel a preach coming on......" I am believing God and thanking him that Chip and I (and ALLLLLLL of you) are going to be healthy for the remainder of our/your days. It's MY CHOICE - it's YOUR CHOICE!
While I am not certain how to celebrate on the 24th, I am certain my eyes will fill with tears in humble gratitude for the Spirit of the Lord who guides us into ALL truth - when we will allow ourselves to be guided there. RIGHT? I only imagined a life of being healthy and now am walking that. I pray that each of you fight as hard as you have to and never quit until you achieve your health goals. They should be at the top of your list. If they are not - and your body shuts down - you will never be able to achieve the others. That's deep. :)
Shout out to my friend who had her boys weigh last week for her. One of her guys lost 8 pounds in a week. YEA! Let's set a trend for our children and family members to choose health and eat healthy at all functions and choose life and eat to live. What say ye? PK
Wednesday, January 11, 2012
January 11, 2012
Good morning,
I was awakened by the lighting storm outside my window. UGH 5:00 AM However, I am reminded of exactly what lightning storms represent. When two strong forces collide - hot and cold - it can generate the powerful storms that we see outside. They fight to see who will stay and who will go. In their display, sometimes there is beauty and sometimes violence.
I see us in that picture this morning. There is often that internal battle that each of faces........do I continue to eat healthy at the party or cheat this "once"...........do I let the pressures of life push me to give up on MY health plans..........do I cave to my family who doesn't understand why I "still want to loose"........on and on. Right? There will always be the battle between right and wrong - but we ARE stronger than our flesh. It may not feel like it when everyone at the party is choosing the chips and cheese dip and you are eating celery. BUT YOU ARE EATING. :) AND...remember, that is a two hour party. Your journey is for a life time.
Each time you "cave in" and let the flesh or circumstances push you to sugar (which remember sedates and comforts) or some other trigger food, you not only battle the extra weight - you often battle your mind which says, "you really are a failure. You'll never loose weight and be healthy." YES YOU WILL - YOU ARE NOT A FAILURE! Remember: you only fail when you fail to get up!
I don't like bullies. I was bullied in elementary school and high school because of my weight. That hits a nerve with me - so when the conflict between my flesh and spirit occurs......I just roll my neck and say, "I CAN EAT what I CHOOSE to eat and let the lightning show between my flesh and my spirit begin." I felt to bring you a word of hope this morning. When tempted - call a friend, eat an extra apple (good for your bad cholesterol), stop and determine why you want to eat and remind yourself, "I can do all things through Christ who strengthens me!"
Don't be bullied by your flesh who wants to win; choose life and eat to live. PK
I was awakened by the lighting storm outside my window. UGH 5:00 AM However, I am reminded of exactly what lightning storms represent. When two strong forces collide - hot and cold - it can generate the powerful storms that we see outside. They fight to see who will stay and who will go. In their display, sometimes there is beauty and sometimes violence.
I see us in that picture this morning. There is often that internal battle that each of faces........do I continue to eat healthy at the party or cheat this "once"...........do I let the pressures of life push me to give up on MY health plans..........do I cave to my family who doesn't understand why I "still want to loose"........on and on. Right? There will always be the battle between right and wrong - but we ARE stronger than our flesh. It may not feel like it when everyone at the party is choosing the chips and cheese dip and you are eating celery. BUT YOU ARE EATING. :) AND...remember, that is a two hour party. Your journey is for a life time.
Each time you "cave in" and let the flesh or circumstances push you to sugar (which remember sedates and comforts) or some other trigger food, you not only battle the extra weight - you often battle your mind which says, "you really are a failure. You'll never loose weight and be healthy." YES YOU WILL - YOU ARE NOT A FAILURE! Remember: you only fail when you fail to get up!
I don't like bullies. I was bullied in elementary school and high school because of my weight. That hits a nerve with me - so when the conflict between my flesh and spirit occurs......I just roll my neck and say, "I CAN EAT what I CHOOSE to eat and let the lightning show between my flesh and my spirit begin." I felt to bring you a word of hope this morning. When tempted - call a friend, eat an extra apple (good for your bad cholesterol), stop and determine why you want to eat and remind yourself, "I can do all things through Christ who strengthens me!"
Don't be bullied by your flesh who wants to win; choose life and eat to live. PK
January 11, 2012
Good morning,
I was awakened by the lighting storm outside my window. UGH 5:00 AM However, I am reminded of exactly what lightning storms represent. When two strong forces collide - hot and cold - it can generate the powerful storms that we see outside. They fight to see who will stay and who will go. In their display, sometimes there is beauty and sometimes violence.
I see us in that picture this morning. There is often that internal battle that each of faces........do I continue to eat healthy at the party or cheat this "once"...........do I let the pressures of life push me to give up on MY health plans..........do I cave to my family who doesn't understand why I "still want to loose"........on and on. Right? There will always be the battle between right and wrong - but we ARE stronger than our flesh. It may not feel like it when everyone at the party is choosing the chips and cheese dip and you are eating celery. BUT YOU ARE EATING. :) AND...remember, that is a two hour party. Your journey is for a life time.
Each time you "cave in" and let the flesh or circumstances push you to sugar (which remember sedates and comforts) or some other trigger food, you not only battle the extra weight - you often battle your mind which says, "you really are a failure. You'll never loose weight and be healthy." YES YOU WILL - YOU ARE NOT A FAILURE! Remember: you only fail when you fail to get up!
I don't like bullies. I was bullied in elementary school and high school because of my weight. That hits a nerve with me - so when the conflict between my flesh and spirit occurs......I just roll my neck and say, "I CAN EAT what I CHOOSE to eat and let the lightning show between my flesh and my spirit begin." I felt to bring you a word of hope this morning. When tempted - call a friend, eat an extra apple (good for your bad cholesterol), stop and determine why you want to eat and remind yourself, "I can do all things through Christ who strengthens me!"
Don't be bullied by your flesh who wants to win; choose life and eat to live. PK
I was awakened by the lighting storm outside my window. UGH 5:00 AM However, I am reminded of exactly what lightning storms represent. When two strong forces collide - hot and cold - it can generate the powerful storms that we see outside. They fight to see who will stay and who will go. In their display, sometimes there is beauty and sometimes violence.
I see us in that picture this morning. There is often that internal battle that each of faces........do I continue to eat healthy at the party or cheat this "once"...........do I let the pressures of life push me to give up on MY health plans..........do I cave to my family who doesn't understand why I "still want to loose"........on and on. Right? There will always be the battle between right and wrong - but we ARE stronger than our flesh. It may not feel like it when everyone at the party is choosing the chips and cheese dip and you are eating celery. BUT YOU ARE EATING. :) AND...remember, that is a two hour party. Your journey is for a life time.
Each time you "cave in" and let the flesh or circumstances push you to sugar (which remember sedates and comforts) or some other trigger food, you not only battle the extra weight - you often battle your mind which says, "you really are a failure. You'll never loose weight and be healthy." YES YOU WILL - YOU ARE NOT A FAILURE! Remember: you only fail when you fail to get up!
I don't like bullies. I was bullied in elementary school and high school because of my weight. That hits a nerve with me - so when the conflict between my flesh and spirit occurs......I just roll my neck and say, "I CAN EAT what I CHOOSE to eat and let the lightning show between my flesh and my spirit begin." I felt to bring you a word of hope this morning. When tempted - call a friend, eat an extra apple (good for your bad cholesterol), stop and determine why you want to eat and remind yourself, "I can do all things through Christ who strengthens me!"
Don't be bullied by your flesh who wants to win; choose life and eat to live. PK
Tuesday, January 10, 2012
January 10, 2012
Preparation.....
Yes, there are lots of different personalities that God created. And we are all unique and that makes us special. One of my sticky notes that I heard Jentzen Franklin say several years, that has often kept me to my course, is, "If any two of us are identical, then one of us is unnecessary." People being unique is a God-thing. I have really strong opinions about how each of us was sketched and created in God's book laying on the table beside his throne. And then, at HIS PERFECT TIME SLOT, he implanted us into the womb of our mothers. And yet, while we are so unique, we LIVE in the same world.
In this world, we all face issues. There's no escape. I was talking with a dear girl friend yesterday and reminding her that choosing health and planning our meals so we are not "caught in a pinch" is NEVER going to be convenient or easy. Not for me anyway. BUT.......preparation is the real key to success for us as we ALL achieve our health goals. (by the way......do you have some? Last year I placed sticky notes all around saying, "what does a 10 look like?" By the late summer, I knew. This year.....I want a final size and to create a storehouse of new recipes that will help our team live healthy lives with purpose) We can't plan to go back after we reach this year's goals. We can't move the boundaries and expect to live in health and not return to the YUCK of our past (yesterday's blog)
Preparation is for YOU! I find that many of us do everything for everybody and think of ourselves last. Have you ever wondered why when an airplane is in trouble and the oxygen masks drop down, they ask the adults to secure their masks first??? If no adults, the children suffer! Same principle here - if your health suffers because you don't have time to make a plan, long term many more than you will pay the price. Plan those meals......cook ahead and freeze in your weighed portion sizes........always pack a meal with you in the event you're stuck and can't get home........continue to remind yourself "I am eating what I choose"........buy those smaller clothes as you get healthy as your reward as opposed to an unhealthy meal at Longhorn. :)
Choose life and eat to live, PK
Yes, there are lots of different personalities that God created. And we are all unique and that makes us special. One of my sticky notes that I heard Jentzen Franklin say several years, that has often kept me to my course, is, "If any two of us are identical, then one of us is unnecessary." People being unique is a God-thing. I have really strong opinions about how each of us was sketched and created in God's book laying on the table beside his throne. And then, at HIS PERFECT TIME SLOT, he implanted us into the womb of our mothers. And yet, while we are so unique, we LIVE in the same world.
In this world, we all face issues. There's no escape. I was talking with a dear girl friend yesterday and reminding her that choosing health and planning our meals so we are not "caught in a pinch" is NEVER going to be convenient or easy. Not for me anyway. BUT.......preparation is the real key to success for us as we ALL achieve our health goals. (by the way......do you have some? Last year I placed sticky notes all around saying, "what does a 10 look like?" By the late summer, I knew. This year.....I want a final size and to create a storehouse of new recipes that will help our team live healthy lives with purpose) We can't plan to go back after we reach this year's goals. We can't move the boundaries and expect to live in health and not return to the YUCK of our past (yesterday's blog)
Preparation is for YOU! I find that many of us do everything for everybody and think of ourselves last. Have you ever wondered why when an airplane is in trouble and the oxygen masks drop down, they ask the adults to secure their masks first??? If no adults, the children suffer! Same principle here - if your health suffers because you don't have time to make a plan, long term many more than you will pay the price. Plan those meals......cook ahead and freeze in your weighed portion sizes........always pack a meal with you in the event you're stuck and can't get home........continue to remind yourself "I am eating what I choose"........buy those smaller clothes as you get healthy as your reward as opposed to an unhealthy meal at Longhorn. :)
Choose life and eat to live, PK
Monday, January 9, 2012
January 9. 2012
Good morning all,
This is a great reminder this morning from my devotional:
Proverbs 3:5-6 NLT
5 Trust in the LORD with all your heart; do not depend on your own understanding. 6 Seek his will in all you do, and he will show you which path to take.
In our own understanding we begin to reason and make excuses for they way we WANT TO eat: "The Super Bowl is coming up and that's always a huge party. I'm gonna EAT that night, and I'll start dieting again on Monday." No you won't. I lived there. That one excuse lead to another excuse and then five pounds here and five pounds there. FACT: the Super Bowl is coming. FACT: we are now seeking to be healthy as God desires for us. FACT: we can make our OWN pizza and take to the game. FACT: we can make our own cookies, or veggies, or no sugar added hot cocoa and have a FABULOUS time without the guilt and depression from buying into the lie that "I'll start again on Monday."
Monday is here. We all need boundaries in our lives and for me, especially in the area of food. This quote by Joyce Myer really spoke to me on many levels. "Exercising self-control and self-discipline, and establishing boundaries and borders in our life are some of the most important things we can do. A life that has no discipline is one that's filled with carelessness." I have been careless in the area of food for many years. The bad news - there are consequences to our carelessness. I wish that was not a FACT. But it is. My body was sick and getting sicker. Now my choice is health and I have established boundaries in one of my areas of weakness. And the consequences have been FABULOUS!
Where do you need boundaries? The problem with boundaries is that for a lot of us - we see them as moveable, which allows us to make excuses as to why we should step over them. Then........are they really boundaries? The person who stated, "rules are meant to be broken" probably never had a problem with food as I did. If you are going to establish boundaries - then quit stepping over them. Let them serve their purpose. WOW - lot's to ponder on a Monday morning. :)
Made a great phase 2 chili this weekend: LEAN ground beef and a couple of cans of fire roasted tomatoes, sea salt, garlic powder, onion salt, and chili powder. No added fat or veggies - just meat and tomatoes. YUM!!!
Choose life this day and eat to live! PK
This is a great reminder this morning from my devotional:
Proverbs 3:5-6 NLT
5 Trust in the LORD with all your heart; do not depend on your own understanding. 6 Seek his will in all you do, and he will show you which path to take.
In our own understanding we begin to reason and make excuses for they way we WANT TO eat: "The Super Bowl is coming up and that's always a huge party. I'm gonna EAT that night, and I'll start dieting again on Monday." No you won't. I lived there. That one excuse lead to another excuse and then five pounds here and five pounds there. FACT: the Super Bowl is coming. FACT: we are now seeking to be healthy as God desires for us. FACT: we can make our OWN pizza and take to the game. FACT: we can make our own cookies, or veggies, or no sugar added hot cocoa and have a FABULOUS time without the guilt and depression from buying into the lie that "I'll start again on Monday."
Monday is here. We all need boundaries in our lives and for me, especially in the area of food. This quote by Joyce Myer really spoke to me on many levels. "Exercising self-control and self-discipline, and establishing boundaries and borders in our life are some of the most important things we can do. A life that has no discipline is one that's filled with carelessness." I have been careless in the area of food for many years. The bad news - there are consequences to our carelessness. I wish that was not a FACT. But it is. My body was sick and getting sicker. Now my choice is health and I have established boundaries in one of my areas of weakness. And the consequences have been FABULOUS!
Where do you need boundaries? The problem with boundaries is that for a lot of us - we see them as moveable, which allows us to make excuses as to why we should step over them. Then........are they really boundaries? The person who stated, "rules are meant to be broken" probably never had a problem with food as I did. If you are going to establish boundaries - then quit stepping over them. Let them serve their purpose. WOW - lot's to ponder on a Monday morning. :)
Made a great phase 2 chili this weekend: LEAN ground beef and a couple of cans of fire roasted tomatoes, sea salt, garlic powder, onion salt, and chili powder. No added fat or veggies - just meat and tomatoes. YUM!!!
Choose life this day and eat to live! PK
Saturday, January 7, 2012
January 7, 2011
Good morning to all,
I love the sunshine outside! I also love the cold, but with no heat (except 2 space heaters until Monday when the part arrives) I prefer the warmth outside. But, there is something to cold temps in the house that lead to "snuggling" on the sofa while watching a movie "that ain't all bad." wink
I went to Kroger yesterday is search of the Zevia and found it! They are located in the health food section but are a BIT expensive. In fact, they are about $1/can. This week, they are on sale at $3.99/6 pack. There are a variety of flavors though. I purchased the cola ones; but they also had black cherry and root beer. YUM! Even my husband loved the colas. It tasted almost like Tab from the old days. The various flavors will open up a lot of cooking options for us. LIKE........chicken can be marinated in one of the sprite flavored ones and then grilled with some Montreal Steak Seasoning! It is FAB with regular sprite - we will see. Also, apples can be cooked in the black cherry for a unique flavor. This is great news for our recipe base. I am already planning ahead to the spring for some new things we can do.
I told a friend who was fat loading when I saw her yesterday, "Go eat everything you THINK you might not eat again and you love. There's a chance when you get your weight to what you want it to be, you may not CHOOSE to eat that food again." I gotta be honest - when I started on January 24, 2011 - I had full intention of eating WHAT I WANTED WHEN I GOT MY WEIGHT OFF. I never dreamed that my body would get healthy AS WELL AS MY THINKING ABOUT FOOD. I told her that she could end up like me with a newly discovered JOY in eating what's right. That's not a bad thing, right? When I cooked my basa fish (not bass) for dinner yesterday, with no oil and no frying and my husband was so complimentary of the taste - I just smiled. I know I say this a lot, but WE CAN DO THIS! Every other time in my life when dieting I always purposed that someday I would "eat what I WANTED." You know what that meant, right?
Well, today I AM EATING WHAT I WANT. The difference is I want foods that I never thought I would. YEA! I have quit letting my excuse to run to my destructive past shape the road ahead. I now look at that statement with fresh eyes............I AM EATING WHATEVER I WANT. AMEN!
Choose life today and eat to live.......PK
I love the sunshine outside! I also love the cold, but with no heat (except 2 space heaters until Monday when the part arrives) I prefer the warmth outside. But, there is something to cold temps in the house that lead to "snuggling" on the sofa while watching a movie "that ain't all bad." wink
I went to Kroger yesterday is search of the Zevia and found it! They are located in the health food section but are a BIT expensive. In fact, they are about $1/can. This week, they are on sale at $3.99/6 pack. There are a variety of flavors though. I purchased the cola ones; but they also had black cherry and root beer. YUM! Even my husband loved the colas. It tasted almost like Tab from the old days. The various flavors will open up a lot of cooking options for us. LIKE........chicken can be marinated in one of the sprite flavored ones and then grilled with some Montreal Steak Seasoning! It is FAB with regular sprite - we will see. Also, apples can be cooked in the black cherry for a unique flavor. This is great news for our recipe base. I am already planning ahead to the spring for some new things we can do.
I told a friend who was fat loading when I saw her yesterday, "Go eat everything you THINK you might not eat again and you love. There's a chance when you get your weight to what you want it to be, you may not CHOOSE to eat that food again." I gotta be honest - when I started on January 24, 2011 - I had full intention of eating WHAT I WANTED WHEN I GOT MY WEIGHT OFF. I never dreamed that my body would get healthy AS WELL AS MY THINKING ABOUT FOOD. I told her that she could end up like me with a newly discovered JOY in eating what's right. That's not a bad thing, right? When I cooked my basa fish (not bass) for dinner yesterday, with no oil and no frying and my husband was so complimentary of the taste - I just smiled. I know I say this a lot, but WE CAN DO THIS! Every other time in my life when dieting I always purposed that someday I would "eat what I WANTED." You know what that meant, right?
Well, today I AM EATING WHAT I WANT. The difference is I want foods that I never thought I would. YEA! I have quit letting my excuse to run to my destructive past shape the road ahead. I now look at that statement with fresh eyes............I AM EATING WHATEVER I WANT. AMEN!
Choose life today and eat to live.......PK
Friday, January 6, 2012
January 6, 2012
Good morning all,
What a delight for me to walk in the office yesterday and see the staff all eating salads (well, the girls - the guys had gone out for pizza) but the GIRLS were being fabulous! They had their water, fruit, and no sugared desserts sitting anywhere. :) YEA! Then after work, we exercised together (did a three mile walking video). That's what I'm talking about. Slowly seeing the people around you come to see that life can be lived with sugar free options (because you and others take them to events and show everyone how AWESOME sugar free things - with xylitol - can taste) and then see everyone excited about health brings a smile to my face. Slowly the ship turns - yes? This was my first Thanksgiving and Christmas with salads and fruit at both meals. NEVER before. :) But Chip and I have started a NEW family trend and years down the road our bodies and children will be all the better.
I know this is a "quiet" subject, but if you're having trouble with your bowels during phase 2 (the manuals say you will and it's ok.......but, I don't feel it's ok) I have a product for you to try. It's called Cleanse More. You get it at health food stores or Herb Shops. It's all natural and does a great job of keeping you regular when the 500 calorie phase is trying to "slow things down." Also, getting your lemon in daily helps with the production of bile and this helps with elimination in several areas.
Wanted to pass along that Starbucks now has a sugar free mocha syrup and a sugar free peppermint. Occasionally when you need a pick-me-up (remember we try to avoid sugar free products containing aspertame and splenda, which can take up to 10 years to exit your body AND THEY MAKE YOU CRAVE SUGAR) a sugar free peppermint mocha is okay. I did have someone tell me a few days ago that those bad artificial sweeteners never leave our bodies. I have not verified that.
Also, my daughter told me this week that someone has come out with a soda product sweetened with stevia. Here is the picture - There are several links out and for those who like sodas, this may be your answer.
Off to work go I. Eat to live and your body will produce life! PK
What a delight for me to walk in the office yesterday and see the staff all eating salads (well, the girls - the guys had gone out for pizza) but the GIRLS were being fabulous! They had their water, fruit, and no sugared desserts sitting anywhere. :) YEA! Then after work, we exercised together (did a three mile walking video). That's what I'm talking about. Slowly seeing the people around you come to see that life can be lived with sugar free options (because you and others take them to events and show everyone how AWESOME sugar free things - with xylitol - can taste) and then see everyone excited about health brings a smile to my face. Slowly the ship turns - yes? This was my first Thanksgiving and Christmas with salads and fruit at both meals. NEVER before. :) But Chip and I have started a NEW family trend and years down the road our bodies and children will be all the better.
I know this is a "quiet" subject, but if you're having trouble with your bowels during phase 2 (the manuals say you will and it's ok.......but, I don't feel it's ok) I have a product for you to try. It's called Cleanse More. You get it at health food stores or Herb Shops. It's all natural and does a great job of keeping you regular when the 500 calorie phase is trying to "slow things down." Also, getting your lemon in daily helps with the production of bile and this helps with elimination in several areas.
Wanted to pass along that Starbucks now has a sugar free mocha syrup and a sugar free peppermint. Occasionally when you need a pick-me-up (remember we try to avoid sugar free products containing aspertame and splenda, which can take up to 10 years to exit your body AND THEY MAKE YOU CRAVE SUGAR) a sugar free peppermint mocha is okay. I did have someone tell me a few days ago that those bad artificial sweeteners never leave our bodies. I have not verified that.
Also, my daughter told me this week that someone has come out with a soda product sweetened with stevia. Here is the picture - There are several links out and for those who like sodas, this may be your answer.
Off to work go I. Eat to live and your body will produce life! PK
Thursday, January 5, 2012
January 5, 2011
Good morning to all,
I don't know about you, but the holidays brought many opportunities to cook new things and bake and drink lots of no sugar added hot drinks - which some days got me off track. As calories are calories, on days I ate a piece of healthy German Chocolate Cake I would not eat my fruits or all my veggies. I would substitute one for the other. This plan is not good! It may work for the holidays or special events, but we have to always bring OURSELVES back to protocol. Our bodies need lean protein, fruits and veggies daily to feed our cells. Could you imagine only feeding our children meat and baked goods? They wouldn't be very healthy nor live productive lives. So while many of us were in the pocket of 2-5 pounds weight gain over the holidays, it's time to really focus on feeding our bodies the vitamin-filled fruits and veggies that bring life to our organs. If you are on Phase 2 and are exploring with recipes, please share. Paulette sent a picture yesterday of shrimp steamed in tomatoes on top of a bed of steamed spinach. YUM! There are some recipes on my blogspot for Phase 2.
As I was visiting with a dear friend yesterday, she said that her boys had weighed the other night and were shocked at their weight. I find that many people find themselves here. While the scales can be manipulated on a day to day basis due to water retention, bowel issues, or stress - they still give us an average weekly look at our weight. And when I was so sick, my doctor continued to say, "if you could only loose 10 pounds, it would make a difference in your health." So our weight matters. I know sometimes looking at the scale is not pleasant first thing in the morning, but if you have not cheated, and you KNOW it, smile at the scale and declare, "you're not the boss of me." Then........KEEP GOING! Stress alone will keep your weight up - but if you "press toward the prize" in the end YOU WILL WIN. The good news is my friend made a plan with her children and they are now, as a family, embracing health. YEA! Now THAT'S a great new year's resolution to me.
Good news, Mr. Innis is MUCH better. He had an artery that was 100% blocked, but is now open and he feels wonderful! Praise God.
Fill your body with lots of good things today and choose life! PK
I don't know about you, but the holidays brought many opportunities to cook new things and bake and drink lots of no sugar added hot drinks - which some days got me off track. As calories are calories, on days I ate a piece of healthy German Chocolate Cake I would not eat my fruits or all my veggies. I would substitute one for the other. This plan is not good! It may work for the holidays or special events, but we have to always bring OURSELVES back to protocol. Our bodies need lean protein, fruits and veggies daily to feed our cells. Could you imagine only feeding our children meat and baked goods? They wouldn't be very healthy nor live productive lives. So while many of us were in the pocket of 2-5 pounds weight gain over the holidays, it's time to really focus on feeding our bodies the vitamin-filled fruits and veggies that bring life to our organs. If you are on Phase 2 and are exploring with recipes, please share. Paulette sent a picture yesterday of shrimp steamed in tomatoes on top of a bed of steamed spinach. YUM! There are some recipes on my blogspot for Phase 2.
As I was visiting with a dear friend yesterday, she said that her boys had weighed the other night and were shocked at their weight. I find that many people find themselves here. While the scales can be manipulated on a day to day basis due to water retention, bowel issues, or stress - they still give us an average weekly look at our weight. And when I was so sick, my doctor continued to say, "if you could only loose 10 pounds, it would make a difference in your health." So our weight matters. I know sometimes looking at the scale is not pleasant first thing in the morning, but if you have not cheated, and you KNOW it, smile at the scale and declare, "you're not the boss of me." Then........KEEP GOING! Stress alone will keep your weight up - but if you "press toward the prize" in the end YOU WILL WIN. The good news is my friend made a plan with her children and they are now, as a family, embracing health. YEA! Now THAT'S a great new year's resolution to me.
Good news, Mr. Innis is MUCH better. He had an artery that was 100% blocked, but is now open and he feels wonderful! Praise God.
Fill your body with lots of good things today and choose life! PK
Wednesday, January 4, 2012
January 4, 2012
Hey gang - not much today as my heat is out (went out sometime in the middle of the night) and I am freezing. UGH! Maybe shivering is a form of exercise???? I do have the stove open and am trying to warm the living room enough to think about getting dressed soon so I can go to work. My husband is under the weather and REALLY shivers when he leaves the heating blanket. Oh well - praise God for blankets and electricity.
My new found love is Stevia tea. It is naturally sweet and packed full of yummy things. It is an acquired taste, but I have learned to love it. I don't necessarily like Stevia - I prefer Truvia, but I love this. More details later when I can write more. Have an amazing day and keep praying for many who are doing another round of HCG.
PS - please keep looking at your labels carefully. Sugar is hiding in so many things....read the ingredients and check out how many sugars. That is important as well.
Gotta run - a little chilly, PK
My new found love is Stevia tea. It is naturally sweet and packed full of yummy things. It is an acquired taste, but I have learned to love it. I don't necessarily like Stevia - I prefer Truvia, but I love this. More details later when I can write more. Have an amazing day and keep praying for many who are doing another round of HCG.
PS - please keep looking at your labels carefully. Sugar is hiding in so many things....read the ingredients and check out how many sugars. That is important as well.
Gotta run - a little chilly, PK
Tuesday, January 3, 2012
January 3, 2012
Hello everyone - just an update: Mr Innis is having a lot of tests run today to check his heart valves and Jeni's grandfather's funeral is also today. Please pray for them. And, Jennie Vaughn leaves for Texas in 2 days. Let's pray for she and Cheryl. And we better keep seeing those YUM recipes coming our way, Jennie. All working and no cooking means we ALL suffer. wink.
My devotional this morning IS TOO GOOD NOT TO SHARE. Overeating and wrong food choices are all about temptation. Joyce Myers nails the truth about this. (sounds like much of what we discussed throughout 2011 - but who can say it better that Joyce Meyers????) Hope this blesses you! Choose life - PK
Joyce Meyer: Promises for Your Everyday Life - a Daily Devotional
Day 3 of 365
Oh Yes You Can!
We all face temptation, it's an unavoidable part of life. The question is not, "Will you be tempted?" The question is, "When you're tempted, will you be ready?"
I really want you to get this: You can beat temptation. Stop saying, 'Joyce, I just don't think I can.' Take 'I can't!' out of your vocabulary.
In your own strength and by your own ability, you're right. You can't. But when you put God's Word in your heart, when you lean on His strength and trust in His promises, there's no temptation you can't overcome.
Over the years, I've noticed five things that make all the difference in overcoming temptation. First, you've got to be wise. Think about the choices you're making and the consequences before you make them. Wisdom looks ahead.
Next, you have to believe that you can resist temptation. Condemnation, guilt and shame work off of momentum, if you stop them early, they lose their power, but once they get rolling, they're hard to stop. Third, think of facing temptation as normal life. If you're expecting a fight, you'll always be ready.
Fourth, avoid areas of weakness. Don't put yourself in situations where you can easily fall. If you struggle with managing your money, don't go to the mall when you can't afford to buy anything!
And finally, don't give yourself too much credit. We don't graduate from being tempted. It's so easy to think you've matured beyond stumbling, and once that happens, you make yourself an easy target.
God wants you to trust Him to bring victory in every area of your life. By His grace, you can!
Prayer Starter: God I realize temptation is a part of life. Help me not to be caught off guard or surprised when it comes. Thank You for the wisdom and grace to overcome any and all temptations and to live in Your victory.
My devotional this morning IS TOO GOOD NOT TO SHARE. Overeating and wrong food choices are all about temptation. Joyce Myers nails the truth about this. (sounds like much of what we discussed throughout 2011 - but who can say it better that Joyce Meyers????) Hope this blesses you! Choose life - PK
Joyce Meyer: Promises for Your Everyday Life - a Daily Devotional
Day 3 of 365
Oh Yes You Can!
We all face temptation, it's an unavoidable part of life. The question is not, "Will you be tempted?" The question is, "When you're tempted, will you be ready?"
I really want you to get this: You can beat temptation. Stop saying, 'Joyce, I just don't think I can.' Take 'I can't!' out of your vocabulary.
In your own strength and by your own ability, you're right. You can't. But when you put God's Word in your heart, when you lean on His strength and trust in His promises, there's no temptation you can't overcome.
Over the years, I've noticed five things that make all the difference in overcoming temptation. First, you've got to be wise. Think about the choices you're making and the consequences before you make them. Wisdom looks ahead.
Next, you have to believe that you can resist temptation. Condemnation, guilt and shame work off of momentum, if you stop them early, they lose their power, but once they get rolling, they're hard to stop. Third, think of facing temptation as normal life. If you're expecting a fight, you'll always be ready.
Fourth, avoid areas of weakness. Don't put yourself in situations where you can easily fall. If you struggle with managing your money, don't go to the mall when you can't afford to buy anything!
And finally, don't give yourself too much credit. We don't graduate from being tempted. It's so easy to think you've matured beyond stumbling, and once that happens, you make yourself an easy target.
God wants you to trust Him to bring victory in every area of your life. By His grace, you can!
Prayer Starter: God I realize temptation is a part of life. Help me not to be caught off guard or surprised when it comes. Thank You for the wisdom and grace to overcome any and all temptations and to live in Your victory.
Monday, January 2, 2012
January 2, 2012
What a beautiful, brisk morning to start our first blog of 2012. Everyone is so excited about a new year and that excites me. Everywhere I turn people are beaming - there's "love in the air." 2011 was a year of conflict and chaos for many but "what a difference a year can make." Didn't we see that in so many of our lives last year?
Cheryl (I am re-attaching her pictures this morning) started her journey last April. She confessed and confessed, "Hi, my name is Cheryl and I am loosing 100 pounds." She said it everywhere she went. Cheryl did 2 rounds and was very successful and has maintained her weight for about 4 months now. Last week she started round three and the first day was down 4.4, second day down 2.6, and today 1.4. PTL - she is on her way! She continues to confess that she WILL loose 100 pounds. And guess what - she NEVER waivers and NEVER gives up. We did hit a bump in her first round where for ONE FULL WEEK she lost nothing. She and I both began to pray and I really felt the Lord saying, "don't give up." And she didn't - something broke - and she started loosing again. How many of us after a week of not loosing AND NEVER CHEATING would declare, "this is NOT working for ME" and quit? Today, she is walking towards her 100 pound goal, healthy and loving life! I am so proud of her! Check this out:
*****Picture goes here, sorry - it didn't attach
Isn't that amazing? I could cry! Proverbs 29:18 (NLT translation) reads "When people do not accept divine guidance, they run wild. But whoever obeys the law is joyful." Sticking to the plan works! I know that many of us are on phase 2 again - let's pray for one another and continue to "obey the law" of lean proteins, veggies and fruits, and tons of water. We deserve to be healthy.
A few prayer needs this morning:
1. Jeni Sumner's grandfather graduated to be with the Lord shortly before midnight on New Year's Eve. She is there with her family now. Let's pray God's comfort on them.
2. Mr Innis Claude, one of our member's was admitted to the hospital yesterday with chest pains and they are running tests. He has lost 100 pounds and I know God has protected his heart on his health journey. He started getting healthy just "in the nick of time." We pray God's continued HEALTH for Mr. Innis and our love for him. "Raise him up quick, Lord and give Jan great peace that you are in charge and have all the details worked out."
Much love to you all - this is a great year for us to enjoy God's best in all areas of our lives. Declare it. Speak it out - this is the year of God's favor. :)
Choose life and eat to live, PK
PS - and GO Georgia Bulldogs! (our last game of the season)
Cheryl (I am re-attaching her pictures this morning) started her journey last April. She confessed and confessed, "Hi, my name is Cheryl and I am loosing 100 pounds." She said it everywhere she went. Cheryl did 2 rounds and was very successful and has maintained her weight for about 4 months now. Last week she started round three and the first day was down 4.4, second day down 2.6, and today 1.4. PTL - she is on her way! She continues to confess that she WILL loose 100 pounds. And guess what - she NEVER waivers and NEVER gives up. We did hit a bump in her first round where for ONE FULL WEEK she lost nothing. She and I both began to pray and I really felt the Lord saying, "don't give up." And she didn't - something broke - and she started loosing again. How many of us after a week of not loosing AND NEVER CHEATING would declare, "this is NOT working for ME" and quit? Today, she is walking towards her 100 pound goal, healthy and loving life! I am so proud of her! Check this out:
*****Picture goes here, sorry - it didn't attach
Isn't that amazing? I could cry! Proverbs 29:18 (NLT translation) reads "When people do not accept divine guidance, they run wild. But whoever obeys the law is joyful." Sticking to the plan works! I know that many of us are on phase 2 again - let's pray for one another and continue to "obey the law" of lean proteins, veggies and fruits, and tons of water. We deserve to be healthy.
A few prayer needs this morning:
1. Jeni Sumner's grandfather graduated to be with the Lord shortly before midnight on New Year's Eve. She is there with her family now. Let's pray God's comfort on them.
2. Mr Innis Claude, one of our member's was admitted to the hospital yesterday with chest pains and they are running tests. He has lost 100 pounds and I know God has protected his heart on his health journey. He started getting healthy just "in the nick of time." We pray God's continued HEALTH for Mr. Innis and our love for him. "Raise him up quick, Lord and give Jan great peace that you are in charge and have all the details worked out."
Much love to you all - this is a great year for us to enjoy God's best in all areas of our lives. Declare it. Speak it out - this is the year of God's favor. :)
Choose life and eat to live, PK
PS - and GO Georgia Bulldogs! (our last game of the season)
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