You Have to Let go of Pride

I had two experiences this week that have caused some introspection.  Both left me thinking about Pride and how it holds us back.  I'm not talking about the "I'm so proud of myself," stuff.  I'm talking about the deeply held beliefs that we have about ourselves.  The little things that we secretly gloat over.  The way we make excuses for ourselves.  For instance, I am not very strong.  I really never have been.  BUT, I will always tell you, that I have endurance.  I can't run fast, but I can run for a long time.  This is true, but it is a pride that holds me back.  By saying this, I justify not trying to run faster.  I don't have to do it, because what I can do is equal or better than what I can't.  Pride in one is holding me back from trying and quite possibly failing, in the other. The thing is, you can't get better while you hold onto this type of pride.

So today, I ate the worst tasting crackers of my life.  Not because of the crackers, but because of what those crackers represented.  I've been working out at a fitness center for the past few weeks.  (This is new for me, for numerous reasons, that will have to go in another post.) Today, during the workout, I had to stop twice and sit down. Once because I was working too hard, and once because I didn't eat and my body didn't have anything more to give me.  I was so angry with myself.  I didn't prepare properly, that is my fault.  But more than that, my body didn't do what I told it to do.  My endurance, didn't save me.  I have NEVER had to sit down in a work-out before.  NEVER!  As I sat there, those crackers were a dry, crumbly reminder that I am not where I want to be. They were the illusions I had about myself, just crumbling and cracking in my mouth.  The idea that I could do anything, shattering with every crunch. My pride dissolving with every swallow. It pretty much stank!

A couple of days ago, I met with a nutritionist.  A good thing to do when dieting, combating diabetes, or just trying to be healthy.  There was a small group of us.  We asked questions, and she gave some advice based on her observations of our needs.  We are all adults.  We all know what to do.  And we don't like to be told what to do.  That is human nature.  But I noticed that some people were very open to her advice and some had their backs up.  I started with my back up.  My Pride.  I am an adult, I know what to do.  But here again, that pride was holding me back.  I may know what to do, but I'm not doing it.  I had to step back and look at myself. Was it important that I already knew what to do, or was it important that I change?  I chose change.  And then the meeting changed, at least for me.  I did learn a few things.  Wow! You mean someone with a Masters Degree in nutrition might be able to teach me something?  What a concept!  Seriously, I did learn some things, but I also became more willing to do the things I already knew. 

Things like, "eat breakfast." Which takes us back to the crackers.  Why didn't I eat a handful of nuts on the way out the door?  Because I don't need it?  Guess what? I was wrong.  That didn't even hurt to type.  I was wrong.  Others know more than me. Duh!

Do I sort of feel like crying over this morning?  Yes.  However, knowing where you are weak is the only way to change. Forced to see the truth, you can start to rebuild and reshape, literally and figuratively. But the ideas we have about ourselves are painful to release.  So, yes, I may be the one sitting in the back of the class. I may be that one every day. (I really hope not, but I may. --- For a while.) But I won't be the one to quit. How would I become better if I did that?

I'm Not Losing Weight, I'm Leaving it Behind

Having gestational diabetes changed me.  It changed my mentality toward food and it changed the way my body deals with food.  I know that the diabetes went away once I gave birth.  I know that I am perfectly healthy.  I also know that I crave sweets in a way that I didn't before.  I can't lose weight as easily as before.  That is actually the point of this blog post. 

I've been thinking about the phrase, "lose weight."  And I kept thinking 'this is wrong.  I don't want to lose it.  That indicates I might find it again (as I have many times before). I don't want it back.'  I pondered this for a few days, and then a friend wrote something on her facebook page that clicked with me.  She said, "I left 15 pounds behind in July."  That's it!  That's the phrase!  She left it behind.  She doesn't intend to go looking for it.  It is not something lost.  It is something given up!  Given up for something better.  Doesn't that ring truer in the ear?

 Isn't that a statement of determination and strength. " I'm leaving it behind." This is on my terms.  Not because of a fad diet, or a sense of loss, or any inability on my part. "I'm leaving it behind" indicates that I am in control.  This is not a matter of begging the scale to cooperate.  This is me telling my body how it will act. 

I am actively working on eating in a more healthful way.  I am working on exercise.  I am working on leaving some weight behind.  But more than that, I am working on understanding that I am in control.  I can, at any point, leave this behind.  It may take practice, but it really is up to me. 

Woohoo Low Carb Nachos!!!!!

 My last challenge recipe is here!!  This one was nachos.  There are so many ways you can make nachos healthier.  Most of them require switching up the toppings.  Turkey instead of beef, Greek yogurt instead of sour cream, lower fat cheese.  All of these things help, but we still have to deal with the chips.  The salty, crispy, fried chips.  And lets face it, the reason we love nachos, is that crispy chip with the gooey cheese. 

After looking all over the internet for "low-carb" nachos, I found a recipe for one that used peppers instead of chips.  If you like peppers, this has possibilities.  I like peppers.  However, too many peppers causes gastro-distress, in the form of burps.  All. Night. Long.  And if you are prone to reflux- fah-git-ah-bout-it! 

I had bought some carrot chips to munch on, earlier in the week.  So, I took those carrots and spread them on the tray.  They looked chip-like, so I tried it.  Guess what?  It worked.  Even the hubster said, "this is doable."  And since he doesn't always love my healthy swaps, I call it a win.  We ate quite a bit.  He really liked the carrots.  I loved the peppers, but also liked the carrots.

This really isn't a recipe. Just a few things you should know

1) Don't cook the carrots or peppers ahead of time.  Place them on the pan raw.  They will cook a bit while the cheese melts, but they will retain a bit of crispness and beautiful, bright color.

2) I don't think I would double layer this.  You will end up with a casserole instead of nachos. So make 2 pans if you want, but don't layer.

3) If you are watching calories, you should use ground turkey, low-fat cheese and use Greek Yogurt instead of sour cream

4) Add beans!!!  Seriously, beans are so good for you.  You should add them to every dish, where you can reasonable sneak them in.  :)

Here is a list of my favorite nacho toppings:

Taco meat - I like ground beef, I typically use a pound, and yes a flavor packet.  But feel free to make your own seasoning- it's not hard.

tomatoes

green onions

avocados - I like to put them on after the nachos have cooked
olives
salsa
sour cream
Kidney, pinto, or black beans
Cheese - the more the better- er, uh, no.  Go a little lighter on the cheese than you think you should.  Let the other flavors play.  Cheese doesn't have to be such a diva!

That's it! Tell me how you like it.:)

Healthier Spaghetti and Meatballs

Healthier Spaghetti and Meatballs

 This is the 2nd of 3 recipes that I am re-working to be a bit healthier.  Spaghetti and meatballs seemed almost too easy.  --- Seemed is the important word here.  My meatballs kept falling apart and then I had spaghetti and meat sauce.  Tasty, but not the challenge. 

I tried to figure out what I was doing wrong.  Meatballs are essentially tiny meatloaves and I've never had a problem with meatloaf.  That's when it hit me- meatloaf is BAKED.  I was trying to fry the meatballs, as traditional meatballs are done.  However, because of the ingredient changes, the little patties wouldn't hold together.  So I skipped the frying step and went straight to baking.  This worked perfectly and as a bonus, made the dish a little healthier, (since they weren't fried in oil.)  Bonus!

Now about those ingredient changes.  Most meatballs are held together with breadcrumbs and milk, with a healthy dose of Parmesan cheese.  They also taste really good with a mixture of ground pork and beef.  They are mixed with spices and formed into balls.  They are then browned in oil and added to the sauce to cook.  Delicious!

To make mine healthier I removed the cheese, bread crumbs, and milk.  I replaced these items with shredded carrots, whole oats and onions.  It would be very easy to make these with ground turkey, or a beef-turkey mixture. I used 97/3 lean ground beef.

I recommend using whole grain noodles or --- and I promise this is really good ---- veggie noodles.  I love to par boil cabbage and eat my marinara sauce on top of cabbage instead of noodles.  I also like to use brown rice.  I used white flour noodles the night I made this, because it's what I had.  However, I ate mine over brown rice and it was delicious.  You can use spaghetti squash, zucchini, cabbage or any number of veggies.  Maybe even experiment with carrot noodles.  It could be very interesting.

Diabetic version of "spaghetti" and meatballs

Healthier Meatballs

1 lb of ground beef, turkey or a mixture
1 large or 2 small to medium carrots, peeled and shredded
1/2 small onion (finely chopped)
1 egg
1/2 cup oats
1 heaping teaspoon Italian seasoning, or a combination of parsley, basil, and oregano
1/4 tsp powdered garlic. (I use more because I like garlic)
1/2 tsp salt
1/4 tsp ground black pepper

Mix everything in a bowl.  Use you hands and get everything mixed really well.  Form the mixture into balls about the size of golf balls.  Lightly grease a 9X9 baking dish ( I recommend olive oil.)  Place the balls gently into the pan in a single layer.  Bake in a 350 degree oven for 30 min.  remove from oven and let cool for a few minutes so the meat will reabsorb some of the juices.  Add to your pasta sauce and serve over noodles, veggies or rice.

Lower Calorie Creamy Chicken Enchiladas

  A while back I issued a challenge.  I needed some new recipes, and I wanted them to be healthy.  So I asked for meal ideas that I could make healthy.  From that challenge came 3 fun recipes.  This one, for Lower Calorie Creamy Chicken Enchiladas, a healthier spaghetti and meatball option, and the big one - Nachos.  This is the first in a 3 part series to answer the challenge.

Lower Calorie Creamy Chicken Enchiladas

When I looked for recipes for creamy chicken enchiladas, I found that most had a few things in common.  They used sour cream, condensed soup, cream cheese, and sometimes cream or half and half.  They looked amazing!!  Cheesy, gooey, and an entire day's worth of calories in one serving. Clearly, this would not work for me.

I decided to change a few key elements.  First I decided to substitute neufchatel cheese for the cream cheese.  It has about 1/3 fewer calories.  Then I did not add the copious amounts of cheese to the enchilada filling.  Instead I used some lowfat cottage cheese. I did not add the condensed soup or the cream.  I just left them out.  I don't think they add enough to worry about. I used an entire bottle of salsa verde.  And because I try to sneak healthy in, every way possible, I also added a can of white beans.  Beans are a great source of fiber and vitamins.  Add them to your food.  Seriously, add them.

I did add cheese to the top, but a very minimal amount.  I didn't use whole grain tortillas, because my family has been very cranky about everything being "super healthy" lately.  But next time I make them, I will use whole grain, corn tortillas.  They simply hold up better. The first night these were great, but the left-overs seemed mushy, because the white flour tortillas got too soft. Corn or whole wheat tortillas should not have the same issue.



Lower Calorie Creamy Chicken Enchiladas

2 large chicken breasts
Olive Oil
salt and pepper

1 8oz pkg neufchatel cheese
1 15 oz can white beans (drained and rinsed well)
1 jar salsa verde
1 16 oz container low fat cottage cheese (about 2 cups)
1 container mild or med green chili enchilada sauce, (I think it was 18 oz)
1 cup grated colby/jack cheese (about)
1/2-1 tsp garlic salt
1/2 tsp cumin
1 small onion (chopped)

Tortillas

 9X13 pan that has been sprayed with cooking spray. 

Place chicken breasts in an oven safe container. sprinkle olive oil over the top and salt and pepper.  Bake, uncovered at 375 until juices run clear and no pink remains. (165* on a meat thermometer)

When chicken is done, let it cool enough to handle and then shred.  Place in a bowl and add neufchatel cheese, beans, salsa, cottage cheese, garlic salt, onions and cumin.  Mix. You can add shredded carrots for extra veggies too.

Roll about 1/4 cup of filling in each tortilla and place in prepared pan.  Cover with enchilada sauce.

Bake at 350 until bubbly and then pull out.  Sprinkle grated cheese on top and return to oven.  Bake for 5-10 minutes, until cheese is melted.

O will admit, I was lazy.  I layered my tortillas and filling like it was lasagna.  This reduced the number of tortillas, which for anyone watching carb intake, is a good idea.

If you try this, please let us know how it turns out for you.  :)

Challenge Accepted

I have a few replies to my challenge request.  I am therefor, making healthy nachos, healthy spaghetti and meatballs and healthy creamy chicken enchiladas.  But not tonight.  Tonight I made a slow cooker meal.  I bought chicken in bulk from Zaycon foods.  I love their chicken. Nope, I am not a paid spokesperson.  I just happen to like the product.  It comes in bulk, 40 lbs to a box. (No hormones, not prefrozen, boneless, skinless - you know, chicken, the easy way.) Anyway, the last time I bought it, I got 80 lbs and repackaged some of it into quart bags and some into gallon bags, and some of it, I used to create meals.  I got my pinterest on and made 20 some odd meals.  One of them was a sweet and sour chicken.  I threw them in the freezer and I take them out when I need a day without cooking.  It's been cooking all day.  I cooked some brown rice in the oven and just a few minutes ago, I threw in some extra broccoli, because I don't think you can have too many veggies in a meal. Adding the extra veggies and using brown rice instead of white helps me stay on track.  It isn't even hard to do.

+Zaycon Foods

I'm accepting a challenge. I might be crazy!

This is not actually the lasagna I made last night.  I was too hungry and didn't take a photo.  This is the lasagna that I made in an earlier post and you can find the recipe here

Alright all you followers in blogger land, what are you eating that is healthy?  Last night I made lasagna.  I added wheat berries and carrots to the lean ground beef.  I used cottage cheese instead of ricotta.  I added about 1/3 the parmesan and mozzarella.  I did incorporate 8 oz of cream cheese to up the flavor and the bulk. I cooked it in the slow cooker and added an extra can of tomatoes.  I did not cook the noodles ahead of time.  It was fabulous.  Am I allowed to say that? It really was good.

 No one in the family noticed all of the extra healthy stuff.   I expected push back, but everyone just scarfed it down. It's like my own version of  skinny lasagna.  I am working on changing how we eat, by keeping what we eat and making it better.

Tonight, I am taking the left over chili, adding some refried beans, and some yams.  Yup, yams.  And I am going to roll it in tortillas and some enchilada sauce.  I'm hoping it's yummy.  It's definitely healthier. 

Back to my question; what are you eating that is healthy?  I need ideas?  I think I also must need a challenge, because if you leave me a comment with a meal that you would like to have made healthier, I will work on that. 

So, if you love pizza or fried chicken or shepherd's pie, but feel guilty eating that item, leave me a comment.  I will work on making a healthier version.  I'll post recipes that I have "healthified."  For anyone who is newly diagnosed with diabetes, and is worried that you might have to give up your favorite foods, this is a great deal!  I'll do all the work for you. 

This is a limited time offer.  And it should be reasonable.  Please don't ask me to make healthy Texas Sheet Cake.  It can be done, but I am eating like a diabetic, so sugar is NOT my friend.  :)  But if this goes well, maybe I'll take on a dessert challenge in September.