Good Carb, Bad Carb, No, Carb

(Small Plate Pictures Chicken Salad, Kale Salad, and Beet Chips)

There is a big debate about carbs, as I am sure you are aware of. Carbs, short of carbohydrates, are typically found in starchy foods, such as bread, potatoes, pasta, and rice. However, carbohydrates are the sugars in foods, so are also found in a lot of extremely healthy foods such as fruits and vegetables.

So how do you handle the decisions on what to eat when going on a low carb diet for weight-loss? Well this is a struggle many of us face, so don’t be discouraged by it all because you are not alone. It is a struggle I have been having myself for several weeks.

When deciding on what carbs you should keep, you should first detox yourself of bad carbs. What are bad carbs you ask? They are refined flours and sugars. Pretty much, if it is white, it is probably in the bad carb family. Let’s be honest, a fancy coffee and a cinnamon roll on your way into work is not the best carb choice to make, and we see that in the increase in obesity in America.

I have found the best way to get my head straight about carbs is to throw all the bad stuff out. Sure, that doesn’t stop you from going to the store and getting something high in the evil sugar, but it is a deterrent. Most people don’t want to get dressed and leave the house just for a candy bar.

After a couple of weeks of staying away from the bad carbs, you will start to notice you crave them less and less. Like many foods we eat, sugar can be highly addictive. Breaking that addiction is extremely difficult, especially if you have had a relationship with it for a very long time.

When I first had my surgery, and lost the weight, my doctors all told me to stay away from carbs all together. The support groups said the same thing, however, I had this empty feeling inside of me. Carbohydrates are a very important nutrient for the body. It is what gives us the energy we need in the day. Not to mention a lot of healthy carbs also have fiber which helps with going to the bathroom.

For a while I tried “greens” supplements, and while they made me feel a lot better, I still didn’t feel one hundred percent. This led to a huge backslide on my part.

What is the fix for this? Well, I said that before. Healthy carbs is the fix for this. However, even the healthy carbs need to monitored. Too much of a good thing can end very badly. First, start with vegetables. They are high in fiber and vitamins, give you some carbs, but are not very high in carbs. Salad is a good thing to add to your meals. Just make sure it isn’t a lot of iceberg lettuce which is mostly water. You want things like spinach, kale, radicchio, and other greens. Add in some color with tomatoes, carrots, purple cabbage, and peppers. This not only gives a lot of flavor but also a lot of vitamins and minerals needed.  However, be cautious of using too much dressing. Just a dab can add the flavor without adding in a lot of calories.

Fruits are also healthy carbs but tend to be much higher in sugar. Their natural sugar content make them the desserts of the healthy food world, and as you get better with eating habits, it will be easier to see it this way. Berries tend to have the lowest carb count whereas bananas have a much higher. (Remember the white carbs.) It is always best to pay attention to this. Enjoy your fruits as the treat they are, but don’t overdo it. A big caution with fruit, however, is dried fruit and fruit juice. In both cases, you are getting all the sugar and none of the nutrients.

I realize that salad and fruit will get old after a while. That is just a fact in life. The same way I got tired of eating a lot of protein foods and drinking protein shakes, so too will these healthy carbs become stale. In this case, there are some other, higher carb but still very healthy foods to consider. Sweet potatoes, squash, and beans can all be added into your diet scattered here and there to give you some extra variety.

Living a healthy lifestyle is not for the faint of heart. It takes a lot of willpower to stay on track. Having the tools you need to do this can be the difference between success and failure. 

If You Love Me...

So this is something that has been bothering me lately. Being a writer, I thought I would share it the only way I could think of. By writing it.

So, If you love me, don't offer me cakes and cookies. Don't put candy before me. Don't tell me a little won't hurt. 

If you love me, don't tempt me with things you know I shouldn't eat. Don't tease me for having things I can't have. Don't make me feel bad for trying to make the right choices for me. 

If you love me, support my choice to change my life. Encourage my good choices. Remind me of my goals when you see me off my path. Be there for me. 

If you love me, shower me with hugs and kisses. Reward me with things I can hold and cherish, not eat and regret. 

As much as I try to be strong, food is a drug to me. Sugar is killing me body and soul. It brings about deep depression, it makes me feel sick.... but my brain still wants it. I know I shouldn't, but I can't always say no. 

So, if you love me, say no for me. If you love me, help me say no for myself. If you love me, simply love me.

Spicy Turkey Burgers

Spicy Turkey Burgers

Ingredients

1 pound ground turkey

2 Tbsp. diced Jalapeno from the jar

2 small cans mushrooms

I pack Lipton Onion Soup mix

8 sliced pepper jack cheese slices

Salt, pepper, and garlic to taste.

Directions

Mix ground turkey, jalapeno, soup mix, and seasonings in a bowl. For best results, squish with your hands. Divide into 4 equal parts and form into patties. 

In a pan, sauté the mushrooms for a bit to get warm and bring out flavor. Remove mushrooms and put in patties. Brown on each side, making sure to cook the meat thoroughly so not left uncooked in the middle.

Top with one slice of cheese, then add mushrooms, and top with second slice of cheese. Cover with a lid for a few minutes to melt cheese.

Serve with or without bun. I prefer without, and use condiments as you like. I’m a ketchup girl. 

Makes 4 servings

342 Calories

4 carbs

38 protein

Regain Reality

Regain Reality

So many of us get on the weight loss train and ride it hard and fast. Even those who don’t get weight loss surgery work hard to lose weight. However, after a few months or even a year, holding on to those healthy habits becomes extremely difficult. Sometimes we get tired of seeing others eating the foods we once loved but know are not good for us. Other times we get frustrated having to put so much effort into what we eat. It is our brains that bring about the regain that often happens after losing weight. 

You hear it all the time. “You are going to gain it back and more.” It is part of what discourages us from trying to get healthy in the first place. However, if you are serious about wanting to make a difference in your life, it isn’t your body you need to change, it is your mind. There are always going to be people bringing you down. It is important for you to understand this, and put in place a barrier for the negativity. It is also helpful to understand the warning signs that regain is on the way. Trust me, I know from experience 

Regain can come about quickly and suddenly. It usually starts with this simple word ­— moderation. Yes, everything needs to be done in moderation, however, that word can quickly become the excuse that leads to your downfall. I find that the holiday season is when this word becomes your worst nightmare. The problem is, when you say, “Oh, I will just have a little bit,” your brain then tells you that it wants a little more. This is especially difficult when those delectable treats are staring you in the face, like at parties.

So, what can we do to avoid letting things get out of control? Well the easiest thing to do is make healthy eating a habit. Don’t look at it like a diet. Look at it as a way of life. Teach yourself to cook amazingly tasty things from scratch with healthy ingredients. When you go to these parties, bring a dish to share with your friends that is both yummy and health friendly. Start your own book of recipes and scour the internet for new things to try. 

Making sure that you plan ahead and keeping your mind strong can be the most important factor to your continued health. Remember how hard you worked to get healthy and lose weight. Keep in mind the sacrifices you have already made. Is it worth it to throw it all away just to indulge in something that doesn’t really do anything for you? No, not really. Find new indulgences that bring you happiness. Leave food to what it is meant for — nutrition.

Cabbage and Smoked Sausage Soup

Cabbage and Smoked Sausage Soup

1 onion, chopped

1 pound smoked sausage, sliced

3 cups water

1 head cabbage, cored and coarsely chopped (I prefer purple)

3 carrots, sliced

3 stalks celery, sliced

2 cups fresh spring greens (spinach, swiss chard, kale) 

1 (8 ounce) can tomato sauce

1 (28 ounce) can diced tomatoes

2 cubes chicken bouillon

salt, pepper, and garlic to taste

2 packets of Sazon Goya Coriander & Annatto Seasoning

Directions

In a large pot put sliced sausage and onions to brown. 

Once browned, add in the rest of the ingredients. Bring to a boil then reduce down and simmer until carrots are soft.

(Note, sometimes I wait to add the greens until closer to time to serve, as they don’t take long to cook, and I don’t want them to wilt.)

I eat as is, sometimes my family adds in some wild rice with the mix or has bread on the side, but I try to stay away from the carbs. 

Makes 10 Servings

Calories 195

Carbs 15

Protein 8

For those who don't know what Sazon is, here is a picture of what it looks like. You can usually find it in the international foods section of most grocery stores. It is a Spanish seasoning. 

Almond and Flax Seed Pancakes

Almond Flax Seed Pancakes

This week I decided to share a recipe. I love cooking, and since my surgery, I have spent a lot of time working on learning new ways to cook. One of them is replacing regular flour with almond flour. While pancakes are still a special occasion meal for me, these are still much more healthy than normal pancakes. Now, when the family is enjoying Sunday morning pancakes, I can sit and enjoy as well. 

Ingredients

3 eggs

2 Tbsp oil 

1tsp vanilla

1/8 cup Truvia Baking Blend

1/2 cup water

1/4 flax seed 

2 cup almond flour

1/4 cup buttermilk powder (optional)

1 Tbsp baking powder

Directions

Mix all ingredients into a large mixing bowl. I usually mix the wet first then add in the dry. If mixture is too thick, add in a little extra water. Spray pan with non-stick cooking spray and put on medium low heat. Using a 1/4 measuring cup, pour out one pancake. Cook for about 2 minuets on each side. The flat cake will become dark due to the flax seed and almond flour. 

This recipe makes 9 pancakes. For me, one cake was more than enough food. 

 Calories 221

Total Carbohydrate 10g

Sugars 4g

Protein 8g

Fully mixed batter

1/4 cup of batter in pan to cook

The first flip

New Year Fresh Start

(Me at my 1 year weight loss mark)

The holidays have a tendency to get everyone off track. However, something I have noticed through all of my healthy changes is, once you are off track it is super easy to stay off track. We are amazingly wonderful at coming up with excuses not to eat healthy or exercise.

• ·        There just isn’t enough time to work out or cook a good meal.
• ·        Healthy food is expensive.
• ·        It is too cold and nasty outside to go for a walk.

I’m sure many of you have said at least one of these if not more. We all do it. So the beginning of January, when New Year’s Resolutions are on everyone’s mind, is the perfect time to detox your brain and get a fresh start.

Yes, I said detox your brain. People talk all the time about detoxing our body, which is a wonderful thing. However, it does very little good if your brain isn’t on track.

Something I have found that helps get the brain on board is to not overload it with changes. Many people jump off the deep end, wanting to get healthy in the new year. However, if you make too many changes at once, you will freak yourself out. Instead of doing that, make one small change at a time. Make a list of the small changes you want to make. Do up a goal chart. Place the goal chart where you will see it every day. Then start with your first goal. It could be as simple as replacing soda with water. Make that first change for at least two weeks, and then add in the next change.

The slow process of change will get you on track without overwhelming you, and you will slowly start feeling healthier and happier!

Example Goal List-

      1.      Replace soda with water
2.      Go for a 20-minute walk during lunch break.
3.      Take lunch to work instead of eating out.
4.      Plan meals a week at a time, and shop only for those meals.
5.      Do a 30-day fitness challenge (there are tons of aps on the phone)