Day 227-Diabetic friendly egg muffin’s

Today’s weight: 157.5

Starting weight: 184

Saturday, I went to my brother’s house. I took 2 of his kids out to eat while he visited with mom and dad. He was diagnosed last week with diabetes. Adjusting to a new eating plan is difficult and overwhelming so we wanted to help him get started. Mom brought her famous diabetic egg custard (it’s 100 times better than egg custard made with sugar) and I made egg muffins and peanut butter protein bites. All of this is very diabetic friendly and diet friendly too.

 

 

 

 

The egg muffins are an incredibly good source of protein. They taste great, they are healthy, low in calories and carbs. I made 2 batches. The first batch, for Chris, I made with ham, eggs, cheese and whole wheat bread. The second batch, for me, was made with hot and spicy sausage, spinach, eggs, cheese and a shot of hot sauce 🙂 I left the bread out of my egg muffins because I didn’t want the added carb or calories. I also made mine in a 12 cup muffin tin for easy measuring, easy handling, and easy heating. If you don’t have a muffin tin a casserole dish works well too 🙂 Just don’t eat it all in one sitting.

So here’s what you do…spray a 12 cup muffin tin with non-stick cook spray. Preheat oven to 350 degrees. Line each cup with your favorite breakfast meat. In a bowl, crack 6-8 eggs and beat, add a few tablespoons of cheese, salt and pepper to taste and any vegetables you like. Pour in muffin cups until almost full. Bake for 25 minutes. Remove from heat, let cool completely and store in the fridge. When you are ready for breakfast pop one in the microwave for 30 seconds…viola! A healthy breakfast is served 🙂 If you add bread, use a small biscuit cutter and lay bread in bottom of pan then add meat and eggs. 🙂

While suffering with sugar issues stinks it is no big deal when you can create and eat good foods that won’t cause spikes in your sugar levels. It takes planning, strategic grocery shopping and some common sense but the results are worth the trouble.

Have a great day!

Elizabeth

 

 

 

 

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Day 224-Diabetes strikes again and dedicating this blog to sugar-free eating

Today’s weight: 156.5 yeaaaa!!!

Starting weight: 184 booooo!!

I have talked about my family’s history with “sugar issues” on my blog. My dad, myself and a cousin battle it everyday. This week, we added another one to the list…my brother Chris was diagnosed as a diabetic. He has felt rotten for a while now. We’ve all been pressing him to go to the doctor and have tests run. He did and that is when they found his blood sugar well above 200. He is now on a diabetic diet and I am proud to say he’s lost 5 pounds since Tuesday!!! (Way to go Chris!) He has a glucose monitor he can use to check his sugar, he’s changed his diet, and now he is on his way to a healthier lifestyle. This will not be easy and Chris knows that but it is by far not the worst diagnosis. It will take discipline, will power, and grit but I have no doubt Chris can do it! He is very smart and talented. I admire him so much for all he has accomplished in his life. I have 100% faith that Chris can get his sugar levels, high cholesterol and blood pressure under control by eating healthier and incorporating in exercise. As I tell Chris if I can do this in front of a viewing audience he can do it in the privacy of his home 🙂 Yes, it is possible to lose weight and feel good. It is just something that is going to take a lifestyle change and a willingness to take this one meal at a time. So Chris if you are reading this…sorry about airing your diagnosis on a public forum but you are not alone. You have a huge support system and I am cheering you on!

Saturday, I am keeping 2 of Chris’ kids. I am also taking him some things to eat that are diabetic friendly, easy to prepare, and will help keep his blood sugar level through the week. This will help get him started, as it can be challening to know what to eat, how to prepare food, and how much of it to eat.

Starting Monday, I will post pictures, recipes and nutrition information on this blog for you to read and use. Even if you don’t suffer with diabetes don’t you owe it to yourself and your family to eat healthier?

Have a great weekend everyone!

Elizabeth

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Day 222-Faux fried salmon patties–a low carb high protein treat

We’ve made it to the middle of the week! Yeaaaaa!

Yesterday I was so busy I didn’t have time to post a blog. I am having a busy day today too but I wanted to take a few quick minutes to share that low-carb high protein recipe I told you about yesterday.

Growing up, my mom would fry salmon patties for supper. I hated salmon patties and until very recently I felt the same way about meat loaf, which I now ~LOVE!! I thought if I gave salmon patties a try I might fall in love with them too. Salmon straight out of the can is awesome! High in protein and very carb friendly plus the taste…oh my! So, Monday night, I made “faux” fried salmon patties. What does that mean? Instead of frying them in heavy amounts of oil I “fried” them in a skillet with a shot of non-stick cook spray. I popped a bag of Uncle Ben’s Brown Rice in the microwave for 90 seconds and viola! Supper’s ready. By the way, I learned I can eat salmon patties in a pinch but I still don’t love them. Maybe you and your family do love salmon patties. If you are looking for a healthier way to prepare them…look no further! This recipe is low in calories, packed with protein. Notice it calls for bread crumbs. That is just to give the salmon a little “body.” I use very little bread crumb as I like a moist salmon patty. You can also add other spices you like..even a squirt of yellow mustard for good measure. Enjoy!

 

~Elizabeth’s Pink Salmon Patties~

Pink salmon, 14 ounce can

Bread crumbs (any style), 2 Tablespoons

Light or Fat-free Mayo, 2 Tablespoons

2 eggs

salt/pepper to taste

Drain and flake salmon into mixing bowl. Combine salmon, bread crumbs, mayo, egg salt and pepper. Blend well. Spray a skillet with non-calorie cooking spray. Turn burner on medium. Put patties in skillet and cook until golden brown on the outside. Makes 8 patties.

Calorie count…around 120 calories

Fat: 5.2 g

Carbs: 6 grams

Protein: 12 grams

 

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Day 220-Happy Anniversary! Biking, and keeping a journal

Happy 47th wedding anniversary to my sweet parents, Tommy and Linda! Hope you have a great celebration and many more years of happiness together.

 

Saturday I finally got to go for a bike ride. In between dodging rain showers I strapped on my helmet and took off. I had planned to ride at the Greenway but my bike wouldn’t fit in my vehicle so I just hit the open road. I started off like a champ…but about a mile into it I got sick. I peddled on back to the house-green around the gills from a sudden case of nausea– for a grand total of 2 miles. Let me say I don’t think it was the ride that made me sick. I had a headache before I ever left the house.

I’ve gotten somewhat off course on my diet. I haven’t been keeping up with things as closely as I should. I haven’t been logging food and calories and I’ve skipped breakfast on more than one occasion lately. That is not a good thing either. Keeping up with my calorie/carb consumption is critical to weight loss and maintaining my weight. Failing to do so even for a short time could mean the difference in the number of safety pins used to hold up my pants! 🙂 So after some deep soul-searching, and a glance at the scales (today’s weight 159.5! Got to get that number down so I will have some wiggle room) I know what I have to do to get back on track. I have to put my mind to it and make sure I am accountable for everything I do. Somedays I just get tired of being a responsible adult 🙂

Did I mention I now keep a journal–on real paper– about my diet? I not only keep track of my weight and what I eat but it allows me to vent my frustrations and pencil in my accomplishments. Social media is great but sometimes there’s no app for good old-fashioned privacy 🙂

Have a great day everyone!

Elizabeth

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Day 217-Football weekend and caramel popcorn!

We have finally made it to another Friday! And I know many of you are looking ahead to Saturday’s college football lineup. Who doesn’t like to snack while watching football? It’s just as much a part of game day as the game itself. One thing you may be worried about (or not) is eating too much or preparing snacks chocked full of fattening cheeses and sour cream. I suggest you plan ahead. Make a list of foods that everyone will eat but won’t make you feel guilty. That’s right, cater the menu to YOUR dietary needs. It’s so easy and delicious nobody will know 🙂

Here are a few ideas for your football get together.

Everyone loves hot wings! They are a staple during weekend football. Good news! Buffalo wings can be heart-healthy. Just remove the skin from the chicken and bake (or grill) instead of frying. Stir up a low-cal dressing using light mayo or non-fat Greek Yogurt. Serve with celery and carrot sticks.

Super-Bean Vegetarian Chili-mix black beans, black-eyed peas (or your favorite chili bean) into your homemade chili sauce. This dish is delicious and has more than half your fiber needs for the day.

Sweet potatoes are a very healthy choice. You can bake them in the oven or chop them up and make sweet potato fries. Bake them on a foil-lined pan, season and enjoy!

Popcorn!! I love this snack and why not dress it up with caramel sauce-yep ooey gooey caramel! How can this be ok to eat on a diet? (don’t go overboard. It still has calories)  Here is my recipe…Skip the microwave stuff and pop your own on the stove top (reminds me of my grandma. She makes awesome popcorn!). I buy a jar of sugar-free caramel sauce (in the ice cream section. The squirty kind is fine too) mix the caramel into already popped corn with peanuts (optional) and bake in the oven at 300 degrees for 15 minutes. Delicious! And you won’t miss the sugar from calorie laden caramel sauce.

Pinwheels…remember the healthy tortillas I posted a few days ago? Why not use them to make healthy yet delicious pinwheels. Stuff them with ham, turkey, low-fat cheese, tomatoes, lettuce, onion (whatever veggie you like) spread on some mustard or fat-free mayo, roll up and serve. These are good stuffed with shrimp or crab meat too just make sure it’s not fried.

Meatballs…if you are trying to stay on a low-carb diet these may be your saving grace. Roll out your meatballs (or buy them frozen) season and bake in the oven. You can add them to spaghetti sauce or marinara sauce and enjoy.

Who doesn’t love potato chips! Salty, crunchy and perfect for snacking. Have you checked out the calorie content on the back of the bag? Ridiculous! Why not make your own. Yes you can do it. Use wonton wrappers and cut 24 triangles. Layer on a non stick baking sheet. Season with your favorite spices and bake 8 minutes or until golden brown. Oh so good! Serve with your favorite salsa for a fantastic snack!

If you are worried about killing the calories this weekend just relax and stay focused. If you are in charge of the menu, no worries. You can prepare snacks that fit in with your calorie needs. If you are going to a friend’s house to watch the game eat something before you go. How about a peanut butter sandwich or a protein smoothie. Scramble an egg and microwave a slice or 2 of bacon. If you go hungry you will regret it after you eat. Common sense is all you need this weekend 🙂

Have a great Friday!

Elizabeth

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Day 216-Where will my weight loss journey take me?

I do a lot of research when it comes to food, calories, carbs, exercise and overall good nutrition. I read a lot of materials and websites to educate myself on feeling good and looking good. I have apps on my cellphone that I use to calculate, log and track my progress and, of course, my downfalls. 

I was reading a weight loss blog recently that asked this question…where will my weight loss journey take me? Where will I be-weight wise-by the end of the year? What about 2013? Will I continue on a successful track or will I give up? Who will I become? How will I use this experience to help others? This has no doubt been an amazing journey. 8 months ago, I was a very self-conscious, overweight, unhappy person. Today I take good care of myself, I am happy, I like the person I see in the mirror and I have more life in this body than I have had in a long time.

The very idea of losing weight is intimidating. You start asking yourself which diet plan is best for me? What should I eat? What should I avoid? How much exercise is enough? What if I fail? Then you start making excuses. I can’t do this. I need motivation. I don’t like to exercise. I want to eat what everybody else is eating. I’m too lazy to count calories or carbs. I don’t care what I look like. Been there, done that. I had the same questions and I made the same excuses. If I had continued on that negative path I would not be where I am today. I don’t want to see pictures of me 30 pounds heavier. I don’t ever want to see double chins, fat rolls or a big rear end. That is all the motivation I need to walk away from the pitfalls.

I struggle everyday to make the best decisions possible when it comes to my health. And while I may fall from time to time I get back up and press forward. So where will my weight loss journey take me? Hopefully my path will continue forward to much greater things in life that continue to bring me much happiness, joy and love.

Where will yours take you?

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Day 215-Labor Day eating, baked potatoes, and why I diet

Today’s weight: 156 pounds

Starting weight: 184

Hope you all had a great Labor Day! This was the first holiday I’ve had off since Christmas! I spent Monday working on a big project. It was nice to be off. Wish the weather would have been nice too. 

Did you overeat this weekend? Who didn’t, right? If that’s the case it isn’t too late to scale back on the amount of food you consume and let your belly rest from being stuffed. I had some homemade ice cream over Labor Day but I made sure the other food choices were high in protein and I watched how much of it I ate. Saying “no” to carbs like bread, rice and pasta helps keep my weight at a manageable number. For example, I left the bun off my hamburger. I cut up the meat, added tomato, onion, pickle, cheese, ketchup and mustard (more like hamburger steak). That saved calories and I didn’t have that bloated feeling from eating too many carbs. I usually skip the bread anyway. When you get used to leaving it off you won’t miss it.

Someone asked me recently if I am still counting calories since I watch my carbs too. The answer is yes. I know that seems daunting but–for me–the 2 go hand-in-hand. I keep my calories at a certain range while closely monitoring my carb intake. Now when I say carbs I’m not talking about fruits and some kinds of vegetables. I am talking about the kind of stuff that sticks to my rear end…like bread, pasta, rice, potatoes, chips. For me this is where willpower is essential. I love a good baked potato with butter and sour cream. I also know if I eat it, I’m just going to pig out like it’s my last meal. So AS A TREAT…if I order a baked potato, I split the potato down the middle and then across, so you have 4 pieces of potato. I put one small portion only on my plate and give the rest away. I either eat that potato with my meal or save it to the very end when I am full. That way, I only eat a few bites. Either way, it is much more diet friendly than inhaling an entire potato and feeling bad about my poor choice.

I know you must be thinking…”that girl is crazy” or “that girl takes weight too seriously.” Maybe I am a little bit of both ha! I know the older I get the harder it is going to be to drop the pounds so if I can work to keep it down now I won’t have so much ahead of me down the road. People tell me all the time “I admire you but I could never give up certain foods” or “I just don’t have the willpower.” Trust me, it’s not as easy as I make it sound. I struggle everyday and have days where I just don’t care. That happened only a week or so ago when I ate that entire sleeve of chocolate chip cookies. I drank a cup of regular soda only a few days ago. I fall off the wagon from time to time. I complain, sulk, grumble, moan, and bellyache about counting calories and watching carbs but I know it is not all in vain. Good Lord willing, I will live a long healthy life. I am the only person who can make sure I am taking care of myself now. Ok I don’t check my blood sugar…at all. That is not a good thing. I got so sick Saturday from going too long between meals that I was literally on the brink of passing out. I paid for it the next day too. If I kept my sugar checked, like my dad encourages me to do, I would know when it runs too high or low. I would rather ignore the fact that I have alleged sugar problems, though nothing as extreme as what I had before my weight loss. I’m sure I’ll pay for it one day. Hopefully not.

I finally have my bike up and running. I rode it some on Monday in fact. It has 2 new tires, the gears are lubed and I have a “big girl” seat on it. Much more comfy! Now to find time to get in some exercise. Hopefully a good ride will help ease the pain in my hip from a pinched nerve. Exercise certainly can’t hurt it.

 Have a great day!

Elizabeth

 

 

 

 

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