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Posts Tagged ‘healthy living’

A year ago, I was struggling with overwhelming cravings for sweets and carbs, bloating every night, and frustration over having gained 20 lbs. (welcome to middle age), among other things. It was a relief to discover that grains – including gluten free grains – and refined sugar were the main culprits behind most of my issues. My digestive distress has actually been a blessing because it motivates me to eat healthy or suffer the consequences. However, for those who don’t have obvious digestive issues, but still want to lose weight and be free of cravings, a substantial diet change can be daunting. (Can I get an “amen” from the gluten-free choir?)

Why is it that we get motivated to eat healthy, and perhaps even attempt a “Whole 30” diet cleanse in January, but at the end of the month go right back to eating processed foods and all the junk we know we shouldn’t eat? There’s a reason they call processed foods “convenience foods.” If you look at the typical Paleo blog there is just nothing convenient about all the prep necessary to rely on fruits and veggies for your carbohydrates. Those of us juggling the demands of busy schedules and kids need to be able to balance nutrition with time constraints and different eating requirements. (No, my skinny-as-a-rail son does not need a low-carb diet!) However, there is a healthy way to lose weight and keep it off without spending hours (and money) at the gym or making weight loss the only priority in your life.

The “Mostly” Principle
I’ll spare you the details of my personal saga (because you and I both know there will already be many words in this post – if not, welcome to my blog), so to sum up:

  • Over the last 9 months I’ve lost about 20 lbs. and have kept it off, even through the holidays (while still enjoying small amounts of our favorite goodies).
  • I’ve mostly gotten rid of cravings for sweets and carbs (as long as I don’t eat grains or sugar during the day – if I do, it’s Hello Kettle Chips!).
  • I’ve mostly said good-bye to bloating and digestive distress that had become the norm over the past few years (caused by the above foods and legumes, including peanuts).
  • I’ve managed to do this by eating a “mostly Paleo” diet.

Are you catching a theme, here? The “Mostly” principle is what keeps me on track with healthy eating because I strive to eat grain-free, refined sugar-free most of the time. I try to consume mostly whole foods, but I do take advantage of some convenience foods. (Call me lazy, but I’m NOT making my own mayo or ketchup.) I cook from scratch most nights, but give myself the freedom to heat up a frozen GF pizza on nights when I just can’t bear to cook (like every Friday night). I don’t obsess over whether there is a gram of sugar in my salad dressing or turkey bacon, but focus on choosing the most healthy options that fit into my budget (because I live in the real world where organic foods are mostly too expensive). This is why my recipes are tagged as “Paleo-ish,” because I’m not a strict Paleo guru.

The freedom found in the “Mostly” principle is what has made my eating plan realistic for long-term success because the requirement of perfect adherence to a strict diet is often the enemy of a healthy, balanced lifestyle. The meal plan that has evolved is one that is sustainable for life in a busy, gluten free family of four who likes to travel, throw parties, and occasionally eat out.

The Weekly Meal Plan
What makes my eating plan sustainable is the simplification of menu planning by designing a 2-3 week meal rotation that allows me to fix the same food for myself as for my family, with just a minor tweak; I omit the carbohydrate side dish for myself and eat a larger portion of veggies. So simple! If I get bored and want to swap in another diet-friendly recipe, I just find the slot that matches the side dish I’m using and plug it in to that week’s menu. I can’t begin to describe what a huge time-saver this has been! It’s even become the framework for the cooking lessons I’m giving my son this year, since repetition of the same menus will allow him to watch and learn, then assist, then prepare each meal by himself. Score!

When you look at the meals on my menu you’ll probably be a bit surprised that this has been my “diet” because we eat normal, kid-friendly food. Each night has its own theme, and I’ll move the nights around to fit my schedule as needed (like switching a crock pot meal to a busy night). My menu is simplified because I keep any grains separate and low-prep, so my family can help prepare that side dish while I focus my efforts on the vegetable side instead. (Initially, you might want to skip the potatoes for weight loss. Doing so, I lost about a pound per week. Now that I don’t want to lose any more weight, I try to eat a serving of potatoes or yams each day.)

As always, all my menus are gluten free! So even if you’re not looking to lose weight or curb cravings, you can still simplify your menu planning with the easy-to-prepare, “normal people” meals at the end of this post! Since too much dairy can also cause digestive distress, most of my meals are also naturally dairy free, with the exception of a few made with butter or topped with a little Parmesan cheese. However, I use coconut oil or olive oil in most of my baking, unsweetened almond milk when needed, and cheese is usually optional.

Breakfast
Changing the way I eat breakfast has been the key to eliminating cravings. I can occasionally eat pizza or a small amount of grains and refined sugar for dessert in the evening as long as I avoid them for breakfast. The good news is that grain-free muffins taste great (especially the day after they’re made) and fill you up because coconut flour is high in fiber, as well as really good for you (and does not taste like coconut, although it does lend a distinct flavor to baked goods, which is why I blend it with almond flour). Sweetening baked goods with fruit and honey is not only more natural, it doesn’t cause spikes in blood sugar like refined sugar, so my energy level stays steady throughout the day. Plus, shopping is simplified because you only need 2 flours as opposed to half-a-dozen needed for gluten free baking! 

Grain-free Muffins

I make enough grain-free muffins or pancakes for myself on Monday morning to last for the week, then just reheat them for stress-free mornings. I usually have 2 muffins or pancakes with an egg or piece of nitrate-free turkey bacon (or both) and a small serving of fruit, like an orange wedge or handful of berries. If I’m fixing hashbrowns for my family, I may just have one muffin and a small serving of hashbrowns.

Lunch
The key to eating a satisfying, low-carb lunch is to fill up on veggies and fruit, and make sure you have some sort of fat if consuming a low-fat meat like chicken or turkey (i.e. olive oil, avocados, nuts or cheese, if tolerated). During the winter, I like to make a big pot of hearty soup once a week that’s full of veggies and meat with no grains, corn or beans. If you chose a canned soup, which tends to be mostly broth and not filling, toss in some frozen veggies and leftover meat when you heat it or just round it out with some raw veggies.

Turkey Vegetable Soup

In the summer, I ate lots of salads for lunch with leftover roast chicken, canned salmon, taco meat, etc. Cucumbers add a nice crunch as a substitute for croutons, and you can load up your salad with whatever veggies you like. I quickly grew tired of salads, though, and ended up preferring lettuce-wrapped burgers or leftover meat and veggies. For a quick and easy lunch, I’ll heat up a Jennie-O turkey burger patty with some taco seasoning, then top it with guacamole and chopped tomatoes or salsa.

Bunless Guacamole Burger

We drove across the country on a 2-week trip last spring, and survived on turkey “sandwiches” made with thick slices of oven roasted turkey (from Costco) as the “bread,” filled with guacamole (squeezed out of single-serve packets) and sliced tomatoes, wrapped in a lettuce leaf. These can be made ahead of time for lunch on the go. With a handful of carrots and an apple (plus a bag of chips for my family members), this lunch sustained us for hours of walking around Washington D.C. Another variation is to spread some Dijon mustard on one turkey slice, top it with sliced avocado and tomato, then put another turkey slice on top and wrap the whole thing in a lettuce leaf.

Snacks and Sweets and Feeling Satisfied
The key difference between the way I eat now and the way I used to eat is that I used to eat until I was “full;” now I eat until I’m “satisfied.” When you cut out grains (and initially, starchy veggies like potatoes) you’ll notice that you don’t feel full, in the sense that you’re stuffed and can’t eat another bite. But by filling a third of your plate with veggies, a quarter to third of your plate with meat, and a quarter to third of your plate with fruit, you’ll feel satisfied. You’ll walk away from the meal feeling like you’ve had enough to eat to sustain you for the next 3-5 hours, but you won’t feel uncomfortably full.

Chimichanga Beef, Zucchini and Pineapple

Chimichanga Beef, Sauteed Zucchini and Fresh Pineapple

If you do get hungry between meals, a handful of almonds and a piece of fruit or handful of carrots should get you through to the next meal. Lara bars are great, sugar-free, all-natural bars you can throw in the car for running errands. Now that I’m not trying to lose weight, I also snack on sweet potato/root veggie chips (from Trader Joe’s) because the inherent sweetness naturally limits my portion size. For dessert, I usually enjoy a handful of salted almonds with about a tablespoon of semi-sweet chocolate chips, since a little dark chocolate is good for you! If you crave ice cream, try the Dole frozen chocolate covered banana slices that come in convenient 4-packs. (When I serve the family ice cream, which was my go-to easy dessert for them over the summer, I sometimes pull one of these out for myself – and the kids get jealous!) But as I said, once you’re free from cravings, a little dessert with the family from time to time should be fine.

Dinner
I’ve linked recipes that are already on my blog, and will come back to this post in the future to add in links as I post more recipes. My plan is to post recipes for all the options below. If you don’t like a particular vegetable on my list, substitute one you do like! (Although I’d encourage you to try the roasted broccoli and Brussels sprouts before you dismiss them. Roasted veggies are amazing!) If the veggies listed aren’t filling enough at first, add a side salad to your meal and remember to include a serving of fresh fruit. During the winter, pineapples are reasonably priced where we live. A fruit salad made with pineapple, kiwi, and pomegranate seeds will end your meal on a sweet note. Diced pears with fresh blueberries or a mango/kiwi/blueberry combo also make good winter fruit salads.

2-3 Weeks of Meals Designed for Weight Loss for 1 in a GF Family of 4
(Serve with fresh fruit. Serve the carb listed to your family only.)

Day 1: Italian

  1. Spaghetti squash with meat sauce (ground turkey or beef in a homemade sauce or one from a jar)
    • Salad
    • Family Side: Brown rice spaghetti noodles (if your family doesn’t like spaghetti squash)
  2. All-natural Italian sausage (like Falls brand Hot Italian) with optional marinara sauce
    • Option 1: Serve meat sauce over thinly-sliced, grilled eggplant, topped with Parmesan cheese
    • Option 2: Serve sausage link with a side of yellow squash sauteed in olive oil with garlic, salt and pepper
    • Family Side: Garlic toast (buttered gluten free bread, sprinkled with garlic salt, cooked butter-side-down on a griddle or frying pan)

Day 2: Seafood

  1. Garlic shrimp stir fry
    • Frozen snap pea stir fry blend sauteed in olive oil with salt, pepper, and McCormick’s Garlic and Herb Seasoning; add thawed, frozen salad shrimp just before serving 
    • Family Side: Heat-and-serve rice or Seeds of Change Garlic Brown Rice and Quinoa
  2. Salmon burger patty (like Trident salmon burgers from Costco) or baked salmon (with olive oil, salt, pepper, and basil) with fresh squeezed lemon juice
    • Buttered peas and carrots or snow peas sauteed in olive oil with garlic, salt and pepper
    • Family side: Rice or quinoa

 Day 3: Chicken Comfort Food

  1. Homemade or Costco roast chicken
  2. Baked, grilled or sautéed chicken with olive oil & herbs
    • Roasted broccoli or asparagus
    • Family Side (optional for you): Mashed potatoes or yams (mash microwaved yams with butter, unsweetened applesauce, salt and a dash of cinnamon, and top with dried cranberries or chopped pecans)

 Day 4: Mexican 

  1. Taco salad made with leftover roasted chicken and salsa or ground turkey with taco seasoning (and whatever veggies you like)
    • Family Side: Tortilla chips
  2. Beef Chimichanga filling (made with leftover roast from day 7), crock pot pork taco meat, or fajita meat with zucchini, salsa, and guacamole
    • Serve Chimichanga or taco meat with sliced raw zucchini “chips” for scooping up meat
    • Serve fajita meat with zucchini, bell peppers, and onions sauteed in oil with salt and pepper, topped with salsa
    • Family Side: Heat corn tortillas on a griddle with shredded cheese and fill with meat, salsa, and guacamole (optional); for fajitas, fill tortillas with meat, veggies and salsa

Day 5: FREE NIGHT!

  1. Pizza – Seriously, take one day off and eat a REASONABLE portion of whatever you want with a side salad or raw veggies, or keep it low(er) carb with my homemade pizza crust/bread stick recipe that replaces 2/3 of the flour with almond flour.
  2. Visit a buffet restaurant (like Golden Corral or Tucano’s Brazilian Restaurant) and load up on meat, fruit and veggies. If you’re super serious about weight loss, make your soup for the week on this night, and make enough for dinner with leftovers for lunches.

Day 6: Burger Joint Food

  1. Jennie-O turkey burger patty or beef patty with whatever condiments you like, wrapped in lettuce (optional – this is just too messy for me, so I prefer to eat it with a fork)
    • Sweet potato fries and salad or raw veggies
    • Family Side: Bun (we use the heels of our gluten free bread for buns)
  2. Buffalo chicken (cubed chicken breast sauteed in olive oil with Lowry’s seasoned salt, pepper and parsley, served with buffalo ranch dressing)
    • Baked fries or sweet potato fries, salad or raw veggies
  3. Optional Party Food: Buffalo Chicken Dip with celery sticks for dippers (FYI, I now cut back the ranch dressing in the recipe to 1/4 c.)
    • Carrot sticks
    • Family Side: Tortilla chips (for scooping up dip)

 Day 7: Meat and Potatoes

  1. Crock pot roast cooked with onion, celery, garlic clove and carrots (discard celery and garlic)
    • Green beans
    • Family Side (optional for you): Potatoes in the crock pot with homemade gravy
    • Family Side Option 2: GF sub rolls for French Dip with cooking juices
  2. Grilled steak or pork chops with Monterey seasoning
    • Green beans
    • Family Side (optional for you): Baked potatoes

As promised in my Pledge to Blog the Truth, here’s a snapshot of our menu this week. You’ll see that it’s been tweaked (because of ingredients that needed to get used up) and is yet another variation on the menu above. The possibilities are endless! 

This Week's Meal Plan

Remember to check back for detailed recipes to go with my menu plan. In the meantime, just remember the “Mostly” principle and enjoy a happy, healthy new year!

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Turkey Vegetable Soup

This hearty, flavorful without being spicy, soup is my go-to lunch most days during the winter.  It’s a dieter’s friend because it contains no starchy veggies or grains, but fills you up when served with an apple or other piece of fruit. Most canned soups are full of broth (and scary ingredients!), but this soup actually satisfies because it’s full of meat and veggies with just enough broth to call it soup.

It only takes about 25 minutes to prep, and 15 minutes to cook, but makes enough to last throughout the week.  I love cooking once and having lunches taken care of for the week!  I can pull this together for under $6 – local friends, ask me and I’ll tell you how – so it’s very economical.  If you don’t like or have on hand the veggies I use, just substitute your favorite veggies.  To save time and add variety, I’ve substituted frozen peas and carrots for the fresh baby carrots.  I’ve also used yellow summer squash instead of okra.  If you’re not carb-conscious, you can toss in some frozen corn or white beans.

Look at me, pretending to be a real food blogger with my ingredients picture. You're so impressed., right?

Look at me, pretending to be a real food blogger with my ingredients picture. You’re so impressed, right?

Hearty Turkey Vegetable Soup

1 T. olive oil
1 stalk celery, chopped
8-10 large baby carrots, chopped (or frozen carrots)
1 zucchini, quartered lengthwise and diced
1 lb. ground turkey (dark meat is perfect)
1 1/2 T. chicken flavor Better Than Bouillon
2 c. hot water
2 15-oz. cans diced tomatoes with onion and garlic*
1 can (10 oz. or 15 oz.) diced tomatoes with green chilies
1 c. frozen green beans
3/4 c. frozen chopped okra, summer squash, or a second zucchini
1/4 c. diced mushrooms, optional (fresh, canned, or freeze dried)
1 bay leaf
Salt and pepper

*If you can’t find diced tomatoes with onion and garlic (mine are from Albertson’s), just use 2 cans of diced tomatoes and saute 1/3 c. chopped onion with the zucchini, adding 1 T. minced garlic for the last minute.  If you can find the canned version, though, it’s a huge time saver and has wonderful flavor!

Directions:
Heat a large soup pot at one notch past medium heat and add olive oil.  Saute celery and carrots (if using fresh carrots), and onion (if you can’t find the diced tomatoes with garlic and onion) for about 3 minutes.  Add zucchini and saute for about 4 minutes, until zucchini is lightly browned.  Season generously with salt and pepper.  (This step seals in the flavor and helps the zucchini keep its shape instead of turning mushy.)  If you’re adding minced garlic, saute it for about 30 seconds.  Remove veggies temporarily to a bowl.  (I just use the bowl I’ll be eating out of.)

In the same pot, brown the turkey until no longer pink.  Season generously with salt and pepper.  Don’t drain the juice that’s released by the meat – it’s not fat. Push the meat to the outer edge of the pot and let the juice pool in the middle. Add the Better Than Bouillon to the juice and stir until it’s dissolved.  Add water and canned tomatoes.  Throw in the bay leaf and bring the soup to a boil.  Stir in frozen veggies, mushrooms (if using), and the sauteed veggies.

Simmer 15 minutes, covered, or until veggies are cooked to your preference. Garnish with Parmesan cheese, if desired.  Serves 6-8.

 

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Cancer.  That one word can stop you dead in your tracks and change your world forever.  Four weeks ago we found out that my mom has sinus cancer, her second cancer battle, so not only am I concerned for her well-being, I’m aware that my risk of getting cancer is higher.  Of course, there are lots of things we can do to prevent cancer, like avoid smoking, avoid toxins, and eat all-natural whole foods.  Right?

Obesity.  We’re bombarded in the media by all kinds of dismal reports on the alarming rise of obesity and obesity-related diseases in our country as a result of the typical, nutrient-deficient, American diet.  We’re told that we can live longer, healthier lives if we exercise and follow certain food rules.  Role models who have beat their bodies into submission preach the gospel of a slim, fit body as our salvation from illness and poor body image.  They flaunt their “before and after” pictures as proof that you too can be beautiful if you follow their rules.  Self-discipline is all you need to have the perfect body.  Right?

Like most people, I’ve bought into the claims that the “wrong foods” will hurt us, but the “right foods” can cure us.  I’ve even had success on this blog perpetuating this same information.  The highest number of hits has been on my “Breaking Free from the Sugar Addiction” post.  When my husband and I decided to drastically decrease our sugar consumption 3 years ago, it was partly to lose weight and reduce our risk of cancer, but it was mostly because we had out-of-control sugar cravings and did not want to be a slave to food.  God honored our desires, and gave us success.   Since then, my husband has kept off the weight, but I’ve put it back on and have tried unsuccessfully to lose it the same way I did before.

(Now, before you go hating on the skinny girl who thinks she’s fat, let me clarify that I do not think I’m fat.  I simply happen to gain all my weight in my belly, which means a couple pounds weight gain not only makes me have to buy new jeans, it makes me look like I’m pregnant.  No woman who is not pregnant wants to look like she is, so please don’t judge.)

After several unsuccessful attempts to take off those stubborn pounds, I began to feel uneasy about it, and finally asked God if there was a reason why it was so hard.  Was I still a slave to sugar and needing to be more disciplined in cutting it out of my diet?  Was wheat the problem, since my husband has kept off the weight on the gluten free diet while I still eat wheat?  Should I just accept my body the way it is and be focusing on eating the right foods to prevent cancer?  I had so many questions for God, but I was not expecting the one he had for me.  At the end of a daily devotional by Beth Moore, I read this question:

“How can freedom in Christ coexist with a zealously disciplined lifestyle?”

Wait, is she saying that it’s bad to live a zealously disciplined lifestyle?  Doesn’t the Bible say being disciplined is a good thing?  After wrestling with this question, God opened my eyes to the truth regarding my food issues, in much the same way he opened the Apostle Peter’s eyes.  In Acts 10, we read that God gave Peter a vision of all kinds of foods that were off limits to Jews and told him to eat.  When Peter protests that he would never think of eating something unclean, God responds, “Do not call anything impure that God has made clean.”  In The Message, the same verse says, “If God says it’s okay, it’s okay.”  God was about to send Peter to the home of a non-Jew, and did not want Peter to take offense at the food that was offered to him.  God was more interested in Peter building relationships and spreading the good news of the gospel, than in enforcing a rigid set of food rules (which God wrote, by the way).

So what does this mean for you and me?  I believe that the same zeal for purity in food that Peter experienced has resurfaced in our culture today, and if we’re not careful, we’ll end up no better than the Pharisees Jesus spoke against who were trying to be righteous by eating the “right” foods and doing the “right” things.  Those of us who are Christians and have freedom in Christ need to be careful that in our zeal for healthy living that honors God, we do not unwittingly place a yoke of slavery to healthy eating on our brothers and sisters in Christ by insisting that only things that “God made” are okay to eat.  “If God says it’s okay, it’s okay.”

The day before my mom started chemo and radiation, I read a lengthy article on all the things that can cause cancer, and how we should avoid all these “bad foods” at any cost.  It’s no coincidence that I had already promised my daughter I would make corn dogs for her that same day, since she’d been asking for them for awhile.  After reading that scary list, I practically begged my daughter to let me make anything else, but only corn dogs would do.  I was about to launch into a lecture on the evils of corn dogs when God whispered, “If I say it’s okay, it’s okay.  Relationship matters more than food.”  So I invited my daughter to make corn dogs with me, and had a great time in the kitchen with her.  I even threw in some tater tots to bless my husband.

When we sat down to pray for the food, like we always do, I felt convicted by the Holy Spirit.  God was asking, “Are you really thanking me for the food I’ve provided for you?  You ask me to ‘bless the food to the nourishment of your body.’  Do you believe that I can bless you with a nitrate-filled corn dog?  Do not call anything impure that I have made clean.”

I can get uptight about not being able to afford organic meat and produce – or worse, make my family sacrifice in other areas so we can spend all our money on expensive food – or I can thank God for the food we can afford and trust him to bless it to our bodies’ use.  I can fret and worry about arsenic in our rice and GMO corn in our tortillas, or I can thank God that these inexpensive foods allow us to live within our means, and trust God to make them clean.  My faith is in God, not my food.

That’s the real issue, the answer to my question of why I couldn’t lose the weight again.  God would not bless any effort that would lead me to put my faith and trust in an eating plan.  He did not set me free from being a slave to sugar so that I could perpetuate my ideology and make others a slave to my way of eating.  God will not allow me to put my hope of salvation in anything but Him.  Whether we’re trying to save ourselves from cancer and disease, or are trying to pin our self-worth on a thin body and zealously disciplined lifestyle, our efforts to find salvation from food are nothing more (or less) than idolatry.  

I find it interesting that there’s so much emphasis today on “cleansing” foods.  Eating the “right” foods will not “cleanse” you; only the blood of Jesus Christ, our Savior, will.  He died for you to set you free from bondage to sin and anything else – however good and noble a cause it may be – that would enslave you.  Only He can satisfy your longings, heal your diseases, and make you whole.

So does this mean we’re free to just eat whatever we want?  Yes and no.  I’ve been mostly eating even healthier than I used to because one of the “fruits” or blessings of the Holy Spirit is self-control.  When I submit my eating habits and attitudes to the authority of Christ, he gives me peace and self-control in return.  Because I love God, I want to take care of my body in a way that honors him, and he blesses me with self-control to help me accomplish his good purpose for me.  But if his good purpose includes eating “impure” foods from time to time for the sake of relationship and living within my means, then he will give me peace as I trust in him.

It’s not easy retraining myself to seek God’s input in my food choices, but it’s so worth it.  Last  week, my son suddenly announced that he wanted to make cookies with me.  And because he loves me, he wanted to honor me by having me take the first bite.  I could have said no to his requests, reminding him that sugar is bad for us, but I would have been serving my belief system instead of serving my son.  I’m so glad God gives me freedom in Christ to eat the healthiest food I can afford without worrying when relationship requires my food choices to be subject to the law of love.

Let’s take food off the altar of worship and put it back where it belongs, on the table.  “Taste and see that the LORD is good” (Psalm 34:8).

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