On the 17th I had surgery to remove a 9.5cm cyst from my left ovary. Turns out I had more than just the one cyst. There were dozens of smaller cysts behind the monster that they had originally gone in for. I ended up losing my ovary altogether. The upside is that my right ovary is just peachy after they cleared it of endometriosis.
My pathology came back clear and I am on the road to recovery. However, for the last week I haven't been able to cook. Standing up for too long still exhausts me. Tonight was the first night that I really got back into making dinner and I hadn't realized how much I missed it.
A week full of pizza, fried chicken, tacos and take-out Chinese... while fun... has left me wanting more of a variety in my menu. Tonight I laid out our next 2 weeks of dinners as well as the 2 weeks of breakfast muffins. This time it was far easier than ever. I am excited to not only bring back some old favorites, but bring some new recipes as well.
Eating well and balanced is something I've missed. And I am really looking forward to getting back to it again.
Thursday, February 24, 2011
Sunday, February 13, 2011
Recipe: Pumpkin Bran Muffins
- 2 cups bran cereal*
- 1 1/4 cups all-purpose flour
- 1 1/4 cups whole wheat flour
- 1 cup raisins
- 1/2 cup sesame seeds
- 1/2 cup ground flaxseed
- 1/4 cup wheat germ
- 2 1/2 tsp baking soda
- 1/2 tsp salt
- 2 eggs, lightly beaten
- 2 cups buttermilk or sour milk**
- 1 1/2 cups lightly packed brown sugar
- 1 cup mashed cooked pumpkin (or canned pumpkin puree)
- 1/2 cup vegetable oil
2. In a very large bowl, combine eggs, buttermilk, brown sugar, pumpkin and oil. Gradually fold in bran mixture until well combined. Bake immediately or cover and refridgerate for up to 1 week.
3. Scoop about 1/3 cup batter per muffin into prepared muffin cups.
4. Bake for 15-20 minutes or until tops are firm to the touch and a tester inserted in the center of a muffin comes out clean. Let cool in pans for 10 minutes, then remove to cool completely.
*I put the bran cereal in a food processor to make it a little more fine. Came out great!
**To make sour milk: Combine 1 tbsp lemon juice or vinegar per 1 cup milk
Yields 24 Muffins
Per Muffin:
Calories: 216
Carbs: 34g
Fat: 8g
Protein: 5
Note: I omitted the raisins and sesame seeds from the muffins and they came out fine. Also, I measured out 1/3 cup per muffin and only ended up making 19 muffins instead of the 24 that the recipe claims to yield. Also, these taste wonderful with just a bit of cream cheese.
Saturday, February 12, 2011
The Cost of Healthy Eating
Everyone says that eating healthy is expensive. Grocery bills seem to only soar higher and higher each time that a family goes to do their weekly shopping. But when you really look at the numbers, it's far cheaper than you might think.
As an example, here are our household stats:
Every two weeks (when I get paid) I sit down with my myriad of cookbooks (I think I'm up to 15 of them now) and plan out a 2-week cycle menu. For two weeks, we eat something different for dinner every day. We have chicken, steaks, soups, roasts, chili, pasta.... you name it, it's probably on the menu. Then I come up with two different muffin recipes so that we have something to grab-and-go. Still diabetic-friendly, but tasty enough to fool anyone.
This must cost a great deal of money, right? All that meat, all the fresh vegetables these different recipes require, right? Well, yes and no. Here's how it breaks down:
Side note: Since I have started eating a Diabetic Diet I have lost 10 pounds. I have done no workouts outside of going for a walk. A healthy diet is your foundation, without it all your other work won't be nearly as solid.
As an example, here are our household stats:
- Four adults and one REALLY picky 8 year-old
- Two adults with Diabetes
- One adult with high blood pressure, ADHD, and food allergies
- One adult eating healthy alongside becoming a certified personal trainer
- All adults are overweight and trying to get fit
Every two weeks (when I get paid) I sit down with my myriad of cookbooks (I think I'm up to 15 of them now) and plan out a 2-week cycle menu. For two weeks, we eat something different for dinner every day. We have chicken, steaks, soups, roasts, chili, pasta.... you name it, it's probably on the menu. Then I come up with two different muffin recipes so that we have something to grab-and-go. Still diabetic-friendly, but tasty enough to fool anyone.
This must cost a great deal of money, right? All that meat, all the fresh vegetables these different recipes require, right? Well, yes and no. Here's how it breaks down:
- $650 per month on groceries
- $300 per paycheck (bi-weekly - 26 paychecks in a year)
- $130 per person (5 people)
- $4.33 per day per person (30 days/month)
- $1.45 per meal per person (3 meals/day)
- If snacks are counted in per person at 2 snacks a day: $0.87 per meal or snack per person.
Side note: Since I have started eating a Diabetic Diet I have lost 10 pounds. I have done no workouts outside of going for a walk. A healthy diet is your foundation, without it all your other work won't be nearly as solid.
Thursday, February 10, 2011
Recipe: Sweet Potato Puff
- 2 pounds dark sweet potatoes (2 cups mashed)
- 1 cup canned pumpkin puree
- 1 large egg
- 3 large egg whites
- 1/2 cup light sour cream
- 2/3 cup Splenda granulated sweetener
- 1 tbsp butter, melted
- 3/4 tsp ground cinnamon
- 1 tsp baking powder
- 1/4 tsp salt
- 1 tsp vanilla extract
- 1/4 cup chopped pecans
1. To prepare the sweet potatoes, pierce the sweet potato with a fork and place in microwave. Cook on high for 10 minutes, or until the flesh is soft.
2. Preheat the oven to 350 degrees. Coat a 2-quart casserole or souffle dish with nonstick cooking spray.
3. Cut the sweet potatoes in half and scoop out the flesh into a large bowl. Add the remaining ingredients, except the pecans, and beat until smooth. Spoon into the casserole dish and smooth the top. Sprinkle with nuts.
4. Bake for 25 to 30 minutes, or until the center slightly puffs.
Per 1/2 cup
Calories: 140
Fat: 6g
Carbs: 19
Protein: 4g
Note: This was so so so good! It tasted a lot like pumpkin pie, without the crust. I wish I could've had a second helping. It is seriously one of my favorite things I've made. It may just become a Thanksgiving and Christmas staple. You MUST try it!!
In Preparation for Laziness
We all have days when we really don't feel like doing anything. Getting up and making breakfast, or coming home from work and going straight into the kitchen to cook dinner aren't exactly appealing every single day. There are days when cooking is the very last thing that I want to do. This morning was no exception.
For the past 2 weeks I have gotten up every morning at 4:45, gotten dressed and made myself 2 fried eggs, and english muffin or toast, and heated up one of the muffins I make on the weekend.... this week was the chocolate chip banana ones. But the past 2 days I didn't want to make breakfast at all. I just wanted to sleep in, or sit on the couch and check out Facebook.
So, what do I do? Boiling some eggs on the weekend and storing them in the fridge helps out a lot. I already make 2 dozen muffins every weekend so that everyone has something that's grab-n-go in the mornings.
Preparing for the days when you just "don't feel like it" is extremely important to keeping up with eating right. There are days when there just isn't time. There are days when you don't sleep well, or the kids keep you up too late. There are days when you're sick, or that you have to work late. Being ready for these things prior to them happening is not only easy, but essential.
Find recipes for healthy things that can be grabbed quickly and popped into a toaster oven or microwave. Leftovers from the night before can be made into quick wraps. Muffins are wonderful for this. Having some grilled chicken ready in the fridge to slice and put onto an english muffin with some cheese. Having fruit ready and handy is helpful too. If you put the not-so-good for you food up in the top of the cabinet, but leave the apples, oranges and bananas out on the counter, the simple ease of access will help you stay on track. Slice up some carrots, bell peppers, or celery and put them in containers or zip-top baggies in the fridge.
So then you ask, "When will I have time for all this?" Time is always an issue. It always will be. But it comes down to making time for your own health. That hour you spend playing Facebook games on Sunday afternoon could be spent preparing your food for the week. Your health, and consequently, the health of your whole family is important enough to take this time.
Prepare for the days when you want to relax. You deserve to relax. You also deserve to live a long and healthy life. I have finally figured out that my family and I are worth it.... you are too.
For the past 2 weeks I have gotten up every morning at 4:45, gotten dressed and made myself 2 fried eggs, and english muffin or toast, and heated up one of the muffins I make on the weekend.... this week was the chocolate chip banana ones. But the past 2 days I didn't want to make breakfast at all. I just wanted to sleep in, or sit on the couch and check out Facebook.
So, what do I do? Boiling some eggs on the weekend and storing them in the fridge helps out a lot. I already make 2 dozen muffins every weekend so that everyone has something that's grab-n-go in the mornings.
Preparing for the days when you just "don't feel like it" is extremely important to keeping up with eating right. There are days when there just isn't time. There are days when you don't sleep well, or the kids keep you up too late. There are days when you're sick, or that you have to work late. Being ready for these things prior to them happening is not only easy, but essential.
Find recipes for healthy things that can be grabbed quickly and popped into a toaster oven or microwave. Leftovers from the night before can be made into quick wraps. Muffins are wonderful for this. Having some grilled chicken ready in the fridge to slice and put onto an english muffin with some cheese. Having fruit ready and handy is helpful too. If you put the not-so-good for you food up in the top of the cabinet, but leave the apples, oranges and bananas out on the counter, the simple ease of access will help you stay on track. Slice up some carrots, bell peppers, or celery and put them in containers or zip-top baggies in the fridge.
So then you ask, "When will I have time for all this?" Time is always an issue. It always will be. But it comes down to making time for your own health. That hour you spend playing Facebook games on Sunday afternoon could be spent preparing your food for the week. Your health, and consequently, the health of your whole family is important enough to take this time.
Prepare for the days when you want to relax. You deserve to relax. You also deserve to live a long and healthy life. I have finally figured out that my family and I are worth it.... you are too.
Tuesday, February 8, 2011
Listening Closely
I have figured out something really interesting now that I am watching my food intake as closely as I am. My body tells me when something is wrong. Very loudly and very clear!
Today I had my first C# class and was terribly excited about learning something new. However, my class ran through what is normally my morning snack time. I figured, "Hey, it's just a snack. I had a hearty breakfast, I should be fine until 11, when this is over." Little did I know then how completely wrong I was.
About 9:30 (an hour after my "normal" morning snack) I started to get really sleepy. I could not stop yawning for the life of me. Which of course made me feel badly because I wasn't bored by the topic... I was actually really thrilled to be learning something and actually applying it on the computer in front of me!
As it got closer to 10:30 not only was I yawning, but my head was pounding and I was freezing cold. When I finally got up at 11, all of that still held true on top of a new level of fuzzy-headed blurry-sightedness that was going on. My body was screaming at me to get some food into it, pronto!
I don't know if this is something specific to diabetics, or if everyone is like this when their blood sugar dips, or when they are hungry and make a decision not to eat. But it's the first time I have actually paid attention to what I was being told. I think if you are really watching what you are putting into your body, these signs are more apparent.
I know that I have felt all of this in the past, but I've always chalked it up to having a heavy workout the night before, not drinking enough water, not getting enough sleep, or simply being a thin-blooded Floridian in Seattle. But all along it was my blood sugar bottoming out.
Listen to what your body is telling you. It sends far more signals than you'd initially believe.
Today I had my first C# class and was terribly excited about learning something new. However, my class ran through what is normally my morning snack time. I figured, "Hey, it's just a snack. I had a hearty breakfast, I should be fine until 11, when this is over." Little did I know then how completely wrong I was.
About 9:30 (an hour after my "normal" morning snack) I started to get really sleepy. I could not stop yawning for the life of me. Which of course made me feel badly because I wasn't bored by the topic... I was actually really thrilled to be learning something and actually applying it on the computer in front of me!
As it got closer to 10:30 not only was I yawning, but my head was pounding and I was freezing cold. When I finally got up at 11, all of that still held true on top of a new level of fuzzy-headed blurry-sightedness that was going on. My body was screaming at me to get some food into it, pronto!
I don't know if this is something specific to diabetics, or if everyone is like this when their blood sugar dips, or when they are hungry and make a decision not to eat. But it's the first time I have actually paid attention to what I was being told. I think if you are really watching what you are putting into your body, these signs are more apparent.
I know that I have felt all of this in the past, but I've always chalked it up to having a heavy workout the night before, not drinking enough water, not getting enough sleep, or simply being a thin-blooded Floridian in Seattle. But all along it was my blood sugar bottoming out.
Listen to what your body is telling you. It sends far more signals than you'd initially believe.
Sunday, February 6, 2011
The Benefits of Diet Change
At my heaviest, I was 315 pounds. Right now, I am 260. That is a 55 pounds weight difference. Seeing that number is a big deal. Knowing that I used to wear size 28 jeans and was nearly too big for them, and today I put on size 16W pair of jeans... and they fit.
While I think working out is a truly vital part of health and weight loss, without a healthy diet, working out will get you no where.
I worked out for 8 weeks, doing some really intense cardio and nothing changed on the scale. During these workouts I was eating as well as I could, but I was still splurging every so often. Sometimes that "every so often" turned in to way too often way too many times. I thought I was eating really well, because my mind was just choosing to glaze over all the times that I slipped up and had something I shouldn't have.
That is until I was diagnosed with diabetes. I had to make the choice to change my diet or possibly stay on blood sugar regulation meds for the rest of my life. When I made that choice my body listened.
For nearly a month now I have been watching every single bite that has passed across my lips. I have kept to the 45g carbs meals and 15g carbs snacks. In this month I have lost about 10 pounds. And that is without doing any workouts. All I have done is simply restrict what foods I eat.
I have found recipes for the most delicious meals I have ever made in my entire 30 years. Everyone in my household is eating healthy and hearty. I am not missing out on anything. And I feel so much better for it. Now let's see what happens when I get to start working out again after surgery!
While I think working out is a truly vital part of health and weight loss, without a healthy diet, working out will get you no where.
I worked out for 8 weeks, doing some really intense cardio and nothing changed on the scale. During these workouts I was eating as well as I could, but I was still splurging every so often. Sometimes that "every so often" turned in to way too often way too many times. I thought I was eating really well, because my mind was just choosing to glaze over all the times that I slipped up and had something I shouldn't have.
That is until I was diagnosed with diabetes. I had to make the choice to change my diet or possibly stay on blood sugar regulation meds for the rest of my life. When I made that choice my body listened.
For nearly a month now I have been watching every single bite that has passed across my lips. I have kept to the 45g carbs meals and 15g carbs snacks. In this month I have lost about 10 pounds. And that is without doing any workouts. All I have done is simply restrict what foods I eat.
I have found recipes for the most delicious meals I have ever made in my entire 30 years. Everyone in my household is eating healthy and hearty. I am not missing out on anything. And I feel so much better for it. Now let's see what happens when I get to start working out again after surgery!
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