Day 46, Healthy Banana Pudding

Hi my name is Pamela and I am addicted to the chemical ingredients in processed foods. 

I am excited to say that I am on my 47th day of food-sobriety, and in that time I have lost 32 pounds. It's so freeing to recognize the addiction cycle and become equipped to walk in health and sobriety, rather than slavery to chemicals I can't even pronounce. Of course, it means a lot more cooking from scratch, reading labels and being aware of situational eating, but it is so worth the effort. I'm worth it, and so are YOU. 

Who doesn't like dessert??? But for some of us, one dessert will lead to another, and another, and another. Have no fear, help is here. Nope, Underdog is not about to swoop from the clouds to take the fork from your hand, but Pamela's Healthy Pantry does have a wonderful new recipe for you. Just developed in our test kitchen this weekend...It's so good and good for you, you will want to make this all the time, but you won't have to, because there are more than 30 other desserts in the Pamela's Healthy Pantry Cookbook. 

Enjoy!

Healthy Banana Pudding

2 egg yolks

4 TBSP corn starch

1 TBSP xylitol or Eurythritol (or 2 pks of Truvia)

1 can fat free evaporated milk

1 tsp vanilla extract, or the seeds of one vanilla pod.

2 bananas

1 cup chopped almonds

In a small pot whisk together egg yolks, 6 tbs of the milk, xylitol and cornstarch and vanilla until smooth. I like to use a wire whisk. Add rest of the milk, stir until smooth.

Put this egg milk mixture over medium heat and bring to a boil stirring constantly. Once it is boiling, remove from heat and let cool for about 15 minutes. Stir frequently while the pudding is cooling to avoid a skin forming.

Thinly slice bananas and layer one banana in 4 glass dessert dishes. Spoon pudding over the layer, divide half of almonds over pudding, place the other banana slices on top, and spoon on more pudding to fill, then sprinkle with the rest of the almonds. Chill and serve.

Serves 4

Celebrating day 42 with a great recipe

Hi my name is Pamela and I am addicted to processed, unhealthy foods.

Wow, hard to believe it has been 42 days since I realized food addiction was the primary cause of my weight issues and was leading me toward health problems and aches and pains as each day passed.

42 days in, I am happy to say, as of this morning, I have lost 29 pounds. This is amazing to me because I am not counting calories, I'm not on any specific plan, I'm not writing down every morsel I put in my mouth. I am simply saying no to any foods that are processed, packaged or made specifically for the fast food industry. I have consumed cheese, red meat and even a small slice of homemade apple pie. Yes, those things are limited in my daily routine and I would not eat them every day, but none of those foods are triggers for binges on large amounts of calorie laden, unhealthy foods. It was very freeing to discover that foods made from scratch without preservatives, even if they contain some sugar or a little bit of fat, are not triggers. Of course this convinces me even more of the dangers/problems with processed foods. I am still researching that and when I feel like I know what I am talking about a little more, I will post the results of my study. In the mean time, I'm celebrating the freedom of walking each day in food sobriety. I don't have a weight loss goal set because as I wrote previously, it isn't as much about losing weight as it is about being healthy. But, just so that none of the readers get concerned about the weight loss, I could easily lose another 70 to 80 pounds without being in danger of being under weight. ;) I don't know if my body will shed that much or not. Wherever the number lands I will still work out my food-sobriety each day, sometimes each hour. Just like a alcoholic or drug addict, this will not go away and no matter what my body weight or BMI I must be committed to food sobriety for the rest of my life.

This morning I made a wonderful wild rice dish. In celebration of 42 days of food-sobriety, here is the recipe.

Wild Spanish Rice

4 cups cooked wild rice
1 cup chopped green onion
1 cup enchilada sauce
1 large can, chopped green chiles
1 cup shredded cheddar/jack cheese

Stir all ingredients into rice over medium heat. Keep stirring as mixture heats. (to avoid scorching) If you want to add some lean protein to this dish, add 1 cup of diced, cooked chicken breast. Serve as a side dish or as a wonderful lunch. It's great served with a side of fruit or stuffed in a tomato or bell pepper. This will serve 6 to 8 adults as a side dish, or at least 4 as a main dish.

Enjoy!

Keep coming back, It works if you work it!

Healthy Fall Baking

As the weather cools and pumpkins show up in door steps and displays across the nation, it always puts me in the mood for fall baking. Pumpkin bread, pumpkin pie, pumpkin custard. YUM... but what about healthy eating you ask? Never fear, Pamela's Healthy Pantry is here!  You can enjoy these treats with a few modifications that make them super healthy! Enjoy!

Healthy Pumpkin Pie


1 14oz can solid pack pumpkin
6 egg whites
1 ½ cups fat free evaporated milk (or soy milk)
3/4 cup Coconut Nectar
1 ½ tsp. cinnamon
½ tsp nutmeg
½ tsp ground gloves
1 tsp vanilla extract (or for a fun flavor use maple instead)

Preheat over to 350º. Prepare pie crust as directed in
the Basic Pie Crust Recipe, set aside.
In large mixing bowl combine pumpkin, and egg whites.
milk, coconut nectar and spices. Pour into pie shell and
bake for 1 hour or until knife inserted in center comes
out clean. Cool, cut and serve.

Serves 6-8

For an extra healthy boost you can add ¼ cup of raw bran or ¼ cup of milled flax seed to this filling before baking.



Basic Pie Crust

1 cup whole wheat pastry flour
1 cup almond flour or almond meal
1/2 cup olive oil (look for the type for cooking/baking
1/2 cup cold water
Additional flour to use when rolling out dough

Preheat over to 350º. Use a pastry blender or fork
to mix flour and margarine and until crumbly. Make
well in center and add cold water. Mix until dough is
consistent and you can form a ball. Divide the ball
into three smaller balls. On parchment paper dusted
with flour roll dough into thin circles just larger than
your pie pan. Carefully adjust dough into pan so that
there is no space between the crust and the pan.

For a Two Crust Pie: Fill with your favorite fruit pie recipe.
Roll second ball into large thin circle. Brush edges of bottom
crust with water and egg white mixture. Place top
crust and pinch to seal. Poke holes in the top crust. Brush
top with water and egg white mixture. Sprinkle with cinnamon,
nutmeg, or ginger any spice that will complement
your filling. Bake. for one hour or according
the pie recipe.

For a one crust custard type pie such as pumpkin or pecan, just fill and bake according to your
favorite pie recipe.

Happy Baking...watch for more great recipes on the Pamela's Healthy Pantry page on facebook.

Let's Dance

Hi my name is Pamela and I am a recovering addict.

Wow, I can hardly believe 28 days have passed since I first posted about this addiction. Today is my 29^th day of food-sobriety and I feel terrific. I never knew I could feel so free while taking better care of myself. In AA and NA they use the serenity prayer as a mantra in each meeting. I decided to start each day incorporating that into my morning talks with my Heavenly Father. ­

God grant me the serenity to accept the things I cannot change, (like the ingredients in processed food that triggers a binge in my body, or the fact that stress can be a trigger for me too.) The courage to change the things I can (I can change the way I react to those triggers and I can change what I eat so that most of those triggers are avoided. I can get enough sleep, and drink enough water so that my body is operating fully charged and fueled properly) and the wisdom to know the difference (I must do what I can do this day, this moment, unless I am healthy and walking in food sobriety, I cannot be useful to anyone else.)

Step 4 says this, “Made a searching and fearless moral inventory of ourselves.”

When I first read it I didn’t think that really applied to food addiction. I mean, overall I am one of the most moral people I know. I don’t even watch TV that has violence or illicit sexual themes, I don’t get drunk, I don’t use drugs, I don’t usually cuss, I love my country, my mama and my dog, I don’t cheat on my husband…Yep, I could go on and on. Moral inventory seemed more appropriate for people who struggle with bad morals. But, I want to do this with integrity, so I decided to ask God to show me anything I needed to recognize as immoral in my life, or anything that was hindering me from the freedom to live healthy and food-wise in sobriety.

We tend to label things according to what we find to be moral, but none of us is without sin, therefore no one is completely moral. Lusting after Nutty Bars, Committing Gluttony with French onion dip, following a binge with sloth thereby keeping every calorie preserved in our hips and many other practices of the food-addict are all immoral by God’s standard. If we really allow God to show us the truth of our lives and take that FEARLESS moral inventory, we will recognize the things we CAN change with the help of God.

The good thing is, I already took a moral inventory at the same time I admitted my powerlessness over this addiction in step one. The hard part is, there is still more God is revealing to me as I walk in my sobriety and these steps are not a group of instructions that you follow one at a time until you have worked all 12. All 12 have to be worked all the time. Initially you have to come to understand them one at a time, but I believe these steps are more like a dance than a lesson plan. Thankfully most dances I know don’t have 12 steps to learn, but this life of sobriety is like, 1-2-3-Kick…repeat.  Every day that I dance in food sobriety is a day closer to understanding how much God can use me when I am not under bondage to unhealthy foods and stress induced habits.

Let’s dance!

Three and a half weeks in...

Hi, my name is Pamela and I am addicted to unhealthy & processed foods.

Three-and-a-half weeks into food-sobriety and I feel amazing. I was elated when the first 15 pounds came off so easily just because I was not participating in my addiction to processed or sugary foods. But, the first 10-15 pounds always comes off easily, so I rationalized that it would slow down right away. I didn’t want to be discouraged if my food-sobriety didn’t always have that awesome side effect. Well, so-far I have lost 24 pounds, and yes, I do expect it to slow down at some point and I will have to increase exercise to keep the weight coming down, if that is what I choose.

The great thing is, I get to make that choice. My big discovery this week is that I am seeking food-sobriety, and choosing to walk in that sobriety with God’s help on a daily basis FOR ME. My motivation is not to lose x number of pounds by a certain date or event, it’s not to impress my viewers or readers and it’s not even because my mom has been telling me I should get some weight off. For the first time in my life, no one else is making this choice for me. For the first time in my life, it is truly not primarily about a number on the scale, but about staying sober and vigilant about my food choices. It’s not even that absolutely everything I am eating would be considered the healthiest by some people. I eat regular cheese, I eat red meat sometimes, I even ate some stroganoff the other night…but I’m not eating any of the foods that I know will trigger a binge.

I did get caught unexpectedly this past Sunday. A friend and I went to lunch after church. The restaurant serves baskets of popcorn on each table, fresh and warm. I thought, A few pieces of popcorn sounds good. So I ate a few. Not more than 10 and I was fine. I thought, Cool, that was tasty. We ate our lunch and went our separate ways. I was surprised that on the way home I had an urge to swing through a drive through. I didn’t even know what I wanted…my body was just signaling that I wasn’t fully satisfied with lunch. I knew better. I had enjoyed two servings of squash, onions and peppers and a petite steak. I was fine. Still, even as I resisted that urge and arrived home everything in me, except my spirit and my will, craved something else to eat. I thought back on my food choices for the day…what had I eaten to trigger the craving? It was the popcorn, the popcorn oil/salt combo they use on it is like what movie theater’s use. I am positive it has ingredients that are not natural, but I didn’t consider that before I ate it.

With the mystery solved I was able to avoid a binge, but it was a tough afternoon. Lesson learned…if I do want popcorn I will select a natural variety and pop it myself, that way I know what I am putting into my body.

How about you, what were your successes and struggles this week?

Marinated Cucumber Salad

This is one of my absolutely favorite side dishes, and it's super easy to make. You can leaves the
peel on the cucumbers if you want to, just taste a slice first to make sure it's not bitter.

2 cucumbers, peeled and sliced

1 small onion, thinly sliced

1 small red bell pepper, julienned

1 TBSP chopped fresh dill, or 1 tsp dried dill.

1 pkt Truvia, or 1 TBSP Agave Nectar (I like the agave but truvia is better for diabetics)

¾ cup white vinegar

2 ¼ cups water

Combine all ingredients, put in fridge and marinate at least 3 hours, but overnight is better. Yum

Step 3: Made a decision to turn our will and our lives over to the care of God, (as we understand Him.)

I am amazed at the difference in my body and my mind after just over two weeks of food-sobriety. Truly I have not ever gone two weeks without even one of the foods my body is addicted to. I have lost weight many times and have eaten “healthy” for months in a row; but not without cheating at some point, even in the first two weeks. I didn’t call it cheating, I justified it using the mantra we have been taught since birth, “everything is fine in moderation.” That is just not true. At least not for me, and not for someone addicted to unhealthy ingredients in processed foods. Moderate amounts of healthy, natural foods are great, but just as you wouldn’t feed on moderate amounts of arsenic, consuming moderate amounts of chemical preservatives, fillers and trans fats is not healthy and leads us off the path of food sobriety.

I bought into the idea, hook, line and sinker. It’s health-seeker-friendly actually, even though it is fallible. We would love to believe that if we usually eat healthy, here is nothing wrong with cheating once in a while. That works for millions of people, but it does not work for an addict. The idea of moderation made me believe that weight-loss and healthy eating were something I could manipulate and control through games of just- one-bite, okay, maybe one, and well, it’s a special occasion.  There was no way, as an addict, that I could limit myself to those games. Even IF I stopped at one in public, the binge that came later left me feeling like a failure and clouded with depression over my poor choice and lack of willpower.

My solution could be called bulemia by some, but I believe it was more of a symptom of the addiction. I could hide my binges if I kept losing weight. I could deny the lack of control, if there was one thing I could control. Yes, I am saying it…for the first time publicly. The binge/purge cycle that began in high-school never left my thoughts and while for years I did not surrender to the practice, as an adult in my late 30s and early 40s it became a controllable defense against the cycle of
addiction I had yet to realize.

I knew I had to stop. I couldn’t keep throwing up all the time without causing more damage to my body and it wasn’t working anyway. My weight loss had come to a stop and I was actually gaining weight, again. So, I stopped purging out of fear, but binges didn’t stop. I still craved my drug of choice; processed, sugary, fat laden foods.

Honesty is key. I have always known the scripture that tells us, “The truth will set you free,” I just never equated eating with dishonesty. Although, there is really no other way to describe baking a cake in the microwave, eating the whole thing and hiding the box in the bottom of the trash can so no one will notice. I cannot excuse telling the sixteen year old in the drive through that I was taking dinner to my husband in the field so they wouldn’t look at me funny when I ordered two extra value meals. Indeed my addiction had caused me to explain away odd behavior and unhealthy patterns, and in the thick of it, I didn’t even realize it was just plain dishonesty. I was not only addicted to those foods, I had become a liar too.

Today is different. This is a new day and a new life. I choose this day to walk in wholeness, wellness and food-sobriety. I choose to allow my will and my life to be fully in the care of God.  Today marks my 17^th day of food-sobriety and the completion of step 3 in the 12 step cycle. The bonus? As of this morning, sobriety has led to a 17-pound loss of unhealthy toxins and fats from the body that belongs to God, on loan to me for as long as HE wills. 

Deconstructed Apple Pie for Breakfast (AKA Apple Pie Hash)

Hi my name is Pamela and I am addicted to unhealthy foods.

Many food addicts struggle with the fist meal of the day. Perhaps breakfast is difficult because our body is enjoying the fast from the chemical preservatives and junk we typically fill it with during the day. As a result we don't feel hungry in the morning. I have noticed that when I am walking in the addiction, I cannot stand the thought of eating early in the day...but when I am eating healthy everything is different. I am actually ready for a huge glass of water and within a half hour of being up, I need to eat. But what to eat??? Yes, I keep a box of Cheerios on hand because it makes a great fast breakfast on days I don't have a lot of time. But I like to be creative so I'm not limited to cereal, veggie omelets and oatmeal. 

This is one of my favorite things to have for breakfast and it packs nutrients including protein, vitamin C, and more...and it's so good. Enjoy

Pamela's Healthy Garden - Apple Pie Hash

2 apples shredded (I like to use Granny Smith, Jonathan and/or Fuji)

2 tsp cinnamon

½ tsp nutmeg

1 Pkt Truvia

1 egg

1 ounce fat free shredded cheddar cheese  (If you shred it yourself, that will look like about a quarter cup)

Combine apples, spices, Truvia and egg until all ingredients are well incorporated. Heat skillet over med/high until water droplets sizzle when sprinkled on skillet. Spray skillet with non-stick spray. Spoon a quarter of the mixture into the skillet. Repeat until all of mixture is used as long as you have room in your skillet to turn your apple pies. Cook until golden brown, and holding together. Flip carefully to cook the other side. (I use two spatulas to keep the delicate patties in tact) It takes about 2 minutes on each side. You want to cook these a little slower than other types of griddle cakes so the apple softens a bit. Flip again, sprinkle cheddar on top, dividing it between each one. Cover and turn off burner, remove skillet from heat if using an electric stove. Serve as soon as cheese is melted to your preference. You can serve this without melting the cheese if you prefer.

You could dump the whole mixture in the pan and toss it until the apples are tender, allowing it to brown on each side...but the presentation is so pretty with the patties...and you know, I'm all about presentation. LOL.

Serves 2, less than 200 calories per serving. 

Enjoy, and keep coming back. It works if you work it. 

Week One...

Hi, my name is Pamela and I am addicted to unhealthy food.

Here I am, one week into recovery and I have lost 9 pounds. I have not counted calories, I have not measured things, I have not "dieted". I have simply started each day committing to food sobriety. There were a few times that it was a little bit challenging. I'm not going to lie, this journey to healthy wholeness is not going to be without temptation or speed bumps. But, it is completely necessary if I am going to live past 50. (That's only 6 years away...Yikes)

My first hurdle of the week came Friday morning. I was heading home from work and was suddenly so hungry. I had eaten breafkast, but it was almost lunchtime, but my reaction surprised me. My brain immediately started gps-ing the closest fast food drive through. It was like a map was broadcast in my head. This time though, I did not see that as a response to hunger, but as a response to addiction. Yes, I needed to eat fairly soon, but I was not going to die without an immediate food fix. I could drive home and walk to the kitchen in order to satisfy my hunger. Whew, situation averted, food-sobriety in check.

The second hurdle was Sunday Morning at church. No, I was NOT tempted to raid the communion closet for crackers. I was however, positioned in a room very close to three boxes of donuts. I was visiting our youth Sunday School for a new column I'm writing for a magazine in the teen market. I was the first one in the classroom other than whomever had delivered the sweet treats for the class. The smell of sugared bread filled the room. My mouth watered. I went to sit at the table furthest from the donuts, and sipped my bottle of water while I waited for the class to get there. Of course that only added to the scene. As soon as the teens arrived it was a donut  frenzy. Powedered sugar everywhere,  muffled voices talking with their mouths full of pastry, cream and frosting. I was doing okay though, My water was nearly empty and I felt full enough to ignore my brain's direction to "just have one, it's no big deal." Soon the teacher took control of his class, and introduced me so that I could talk to the kids. Whew, I made it...food-sobriety in tact one more time.

Driving home from church I reflected on the morning. I won't conquer this addiction one day at a time. It must be achieved one moment at a time. Making the right choice and committing my will to the power of God in my life at each turn is the only way I am going to stop the cycle of addiction in my life.

At home that afternoon I did something I hadn't done in years. I allowed myself to take a nap. Growing up our whole family enjoyed a little Sunday Siesta after church, but as an adult I always feel guilty if I take a nap. But, I have noticed, that when I am very tired, I will eat out of a desire to refuel, often choosing sugary or starchy foods thinking I need the energy. What if I truly just need a little rest? Indeed, I felt refreshed and ready to finish the day after my slumber. But, I woke up a little past when I should have started cooking supper for my hubby. The solution? Call the Pizza Place.

Oh boy...here we go...I'm sure I am the only one to ever do this, but I usually cannot make it home with a full pizza. The smell get's the best of me and I always lift the lid and pull out a slice on the drive home. I know, it's crazy, but it has been a very real part of this food addiction for years. We live 30 minutes from the nearest pizza place, and sadly, I have consumed half of a pizza by the time I hit my drive way on more than one occasion. It's embarrassing to admit it...but it's true. So, I had to go pick up the pizza for the family. Before I left I decided what I was having for supper so I could look forward to that, hoping it would keep me from falling into the pizza box.

It worked. I put the pizza in the back seat where I could not easily reach it and it made it home with every piece in place. I'm not saying I can never have a slice of pizza without falling of the food wagon, but I certainly don't need to mindlessly munch on the drive home.

My dinner was watermelon and it was so good. After I ate that I did enjoy a slice of pizza, but not half the pie. And, I skipped the meat-lovers for a slice filled with veggies. I was shocked that just a slice could be satisfying, but eating it rationally, after filling up on healthier choices, allowed me to actually enjoy it. Sometimes HOW we eat is as important as WHAT we eat.

So, the result after the first week? I am still addicted to food, but I have achieved one week of food-sobriety and I will continue to walk in that for another day, week, month, year...hopefully the rest of my life. If I can do this, so can you.

Keep coming back, it works if we work it.

Breakfast Isn't Boring in Pamela's Kitchen

Hi, My name is Pamela and I am addicted to unhealthy foods. 

Five days into recovery and I am feeling great. This morning I wanted a yummy weekend breakfast, so I went to the fridge and got creative. I know, that could be dangerous, but I have purged most of the high fats and empty sugars from the shelves, so I was able to make a great choice.  YUM...the result was this super flavorful omelet. 

I just took 1 egg and the white from another and beat them in a bowl with a nice whisk. (Did you know, the bigger your whisk, the fluffier your eggs will be?) then I sprayed a skillet with non stick spray, turned on the heat until the pan was nice and hot, then I turned it to low. Next I poured the egg in, covered it and let it cook for a couple of minutes. The lid will help it cook through so its not runny anywhere. I spooned on a bit of my pesto and grated about half an ounce of smoked mozzarella on top of that. Next I carfully folded it over, topped it with sliced tomato and just a bit more cheese for garnish. This is seriously good, and good for you. A great start for a Healthy Saturday. 

Pamela's Favorite Sundried Tomato Pesto

Ingredients

4 ounces sun-dried tomatoes

2 tablespoons chopped fresh basil

2 tablespoons chopped fresh parsley

2 teaspoons chopped garlic

1/4 cup chopped pine nuts

3 tablespoons chopped onion

1/4 cup balsamic vinegar

1 tablespoon tomato paste

1/3 cup crushed fresh tomatoes

1/3 cup olive oil

salt to taste (I don’t use any.)

Directions

Place sun-dried tomatoes in a bowl and cover with warm water for 5 minutes, or until tender.

In a food processor combine sun-dried tomatoes, basil, parsley, garlic, pine nuts and onion; process until well blended. Add vinegar, tomato paste, crushed tomatoes and process. Stir in olive oil Season with salt to taste.

Excellent Lunch recipe!!!! Zucchini Fritters with Tomato

Hi, my name is Pamela and I am addicted to food.

Well, at least certain foods. I have found that because of that I need to really enjoy the healthier options I find. As I sat staring at a zucchini on my counter, knowing it was a great idea to actually eat it, I began to dread the process of steaming, or sauteing this summer-garden favorite. I like zucchini well enough, but it is not special in the appetite centers of my mind. I had to do something to make it more appealing. This is the recipe I came up with that gave me the goodness of the vegetable, plus a serving of protein, dairy and a bit of Lycopine from a friendly tomato. Of course you can adjust it a bit if you are allergic to dairy or have issues with any of the ingredients...but this is the recipe for my lunch today...and it was a PLATE FULL of amazing. 

Non-stick spray

2 eggs

2 cups grated zucchini

½ cup grated onion

1 Tsp freshly ground black pepper

8 tomato slices

2 ounces grated cheese (your favorite)

Beat eggs, add zucchini, onion and pepper. Spray griddle with non-stick spray and place on burner, over medium heat. When it is hot, spoon half of zucchini mixture onto griddle in four small mounds. Push them down to flatten a bit. Cook for about two minutes and then flip them carefully. 

Place about a quarter ounce of cheese on each zucchini patty, top with a tomato slice, flip again so that the tomato is on the bottom. Cook about two more minutes. Place fritters on a plate, sprinkle with a bit more cheese. Repeat with remaining mixture and cheese. Serve hot. Makes 2 generous servings at approximately 215 calories each. 

Step Two: I believe that a Power greater than myself can restore me to sanity.

.My name is Pamela and I am addicted to food. 

Yes, I will likely start many blog posts that way for a long time. Why? Because it is the truth and in order to gain control of an addiction, you must start with truth. I looked up the 12 steps of AA and over the next few weeks I am going to apply them to my relationship with food, posting frequently to this blog. I need the accountability of all of you. And we all need to know we are not alone in this journey. Please feel free to comment with your stories, re-post the blog on your facebook pages and take an active role in your own recovery and journey toward better health. 

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I have always believed, “I can do all things through Christ who strengthens me.” I still do. But the guilt over my weight had crippled me into believing that I could do all things through Christ if he really cared about them…but maybe I was just created to be a fat person. Maybe I should just get used to it and stop fighting my desires for the poison I called food. 

When you say you can’t eat something, the first reaction from many well-meaning friends is that you are going overboard with your healthy eating plan. “Oh, a little bit won’t hurt you.” Seriously? I have heard that five thousand times. If I went into anaphylaxis every time I ate one of these poisons, as if I were allergic to peanuts or strawberries, my friends would do everything in their power to keep those things away from me. If I were an alcoholic, they would avoid ordering wine with their dinner, even if it were their choice of beverage. But, say no thank you to fries, or chocolate cake, or tell them I am avoiding processed foods as much as possible, and you would think I had lost my mind. 

I get so tired of the lectures about moderation. I know people mean well, but to say that, sounds as if they think we are sitting down to 2 dozen donuts and a pound of bacon with 12 eggs and a gallon of milk every morning. That is truly not the case for most overweight people. Yes, those are the ones you hear about on the sensationalized, reality TV shows; but in reality, (pun intended) most of us who are overweight are not consistently eating huge amounts of food. Not to say that I have never eaten more than I should…of course I have…but suggesting moderation as if it is a new idea is just adding insult to an already frustrating situation.

Honestly, it’s not that most of us don’t know what to do. It’s that we don’t know how to do it. So, here we go…step two. Believe that a power, greater than ourselves can restore us to sanity. Many of my blog followers are Christians. I wonder if we believe what we say we believe? And if so, do we apply that belief to our weight? To our control of the foods we put in our body? To our sanity? If not, it’s time we did.

Today, I believe that my God is fully able to restore sanity to my eating habits. I will likely have to pray for the same thing tomorrow. But, He will be able to do it tomorrow too. 

Step One...Admit That I Am Powerless Over...

Hello, my name is Pamela and I am addicted to food.

No, seriously, after months of watching for triggers that knock me off track and charting my habits with total honesty, I can honestly say I am addicted to foods that are destructive to my body. It always sounded like insanity when people talked about food addiction. It’s not like being addicted to drugs, tobacco, or alcohol; right? Everyone has to eat, right?

Most experts say that the key to health is to eat a nutritious diet, with a treat that’s not so healthy once in a while. It’s the all things in moderation theory. I know for a fact that works, for some people. However, I have known for years that this methodology does not work for me. I am an all or nothing person when it comes to eating. I can do very well eating healthy, losing weight, staying in the mindset that I will not eat things that are not good for me. That is, until I am in a situation where the only thing available is what is not good for me…or if the thing that is healthy is something I don’t like. Then, I am off and running headlong into a junk food binge. I see it happening, I know what I am doing, I know I should not, I understand the results of the behavior; but I want it so badly at that moment that I begin to justify immediately. I say things like, “Okay, I’ll start again tomorrow.” “I’ll just have one.” “Next time I’ll be more prepared for the limited menu.” On and on it goes, but I don’t stop at one, and sometimes it takes months before my new start “tomorrow” actually happens.

It is like an alcoholic who has been sober for a year, who suddenly finds himself toasting at a wedding, thinking one drink of champagne won’t hurt, then hits the liquor store on the way home and binges on Crown Royal for the next six weeks. Yes, an addiction to food is just like that. At least it is for me.

I began looking back over all of the times I have started to take better care of my health through proper nutrition and exercise and all the times I have failed. I have lost tons of weight over the years, been extremely excited about my progress and completely  committed to living the rest of my life with those healthy habits. And then, I take my nephew through a drive through, smell the fragrance of grease, salt and low quality meat…and there I go…I find myself ordering a super-sized value meal, knowing the whole time I don’t need it, and worse than that , I don’t even like it. Yes, that is what made me look more closely at the possibility of an addiction. I don’t like the way most of those foods taste, I don’t like the way they feel in my mouth, I don’t like the guilt I feel after I eat them, yet I am drawn to them in the largest possible packaging. It is truly unexplainable, even to myself.

While I was looking at my strange food behaviors, I started to think back to the days when I attended some NA and AA meetings with a friend to support her in her recovery. I was not addicted to those things, and I truly didn’t understand how they could sit there and say how much drugs or alcohol had ruined their lives, how much damage it had done to their bodies and how much they didn’t even like the taste or the out of control feelings; yet they couldn’t stop going back to it. Why would anyone keep doing something so harmful if they didn’t enjoy every part of the experience?

For more photos and information
 about this experiment click here.

Looking at my food addiction, I still don’t understand they why, but I do understand the how. I have a lot more research to do into food addiction, I wonder if it has something to do with the preservatives in the foods we eat? I know fast food is loaded with preservatives to give it a longer shelf life. Have you seen those experiments where they take a burger, donut, or similar foods and put them on a shelf for a few weeks? The dry up, get hard, and sit there looking very similar to the way they did when they were fresh. They don’t even mold. One time, I pulled a fast food bag from under the seat of my car. I don’t know how many months it had been there. I am sure I stuffed it there to keep anyone from seeing I had been through the chain’s drive through. I opened it out of curiosity, and there it was, a partially eaten hamburger, still in-tact. I was shocked. Again, I didn’t give it too much thought until recently. Is it the preservatives I am addicted to? A few weeks ago, as I shoved a guilt ridden, filled sponge cake into my mouth, I thought “Wow, this doesn’t even taste good.” But I ate it anyway, and then at the other two that were waiting in the bonus pack. Even typing it now sounds absurd to me. I thought I was insane, but suddenly a light came on and I realized it must be something in these foods that keeps me coming back, almost mindlessly to eat them over and over again. If I stay completely away from anything processed or “fast” food. I don’t have the same problem. I can eat things I cook myself in moderation. I can order fresh foods from larger restaurants and be satisfied with a small serving, even taking a to go box many times. It is only the processed, fast-food products that cause me to fall off the food-wagon.

I made a list of the foods I like the taste of from fast food restaurants.

Berry Smoothie

Apple dippers

But those are not the foods I order. 

Then I made a list of the processed foods I like. Things like processed frozen entrees, boxed dinners and snack cakes.

Hmmm…there was nothing I could put on that list except dark chocolate bars…which are technically not an extremely processed food…and if I eat one, I can eat it over a day, and when it’s gone I don’t NEED another right away. Yet, I purchase and consume other products regularly if I am not forcing myself to avoid them.

Yep…a short list indeed. I honestly don’t like the taste of fast food. But, if I go to a fast food restaurant with a friend, or because it’s more fun for my nieces and nephews to get a toy with their meal, I will order and I will eat it all…even as I am thinking about how much I don’t like the taste. Then, for the next several weeks, I will crave that food, and am likely to make several stops to get it. Unless I absolutely force myself to avoid it, I will not. Once I have not eaten it for a few weeks, I don’t even want it…until the next time circumstances take me there. It is a vicious cycle that looks so much like those I met in NA and AA that I cannot explain it in any way other than to call it an addiction.

I still have a lot of research to do about this issue…but for today, I am taking care of my body. I am choosing to live and not to eat things I know are not good for me. Today I am back to my healthy habits and creating a lifestyle that will help me avoid the triggers of this addiction.

If you are struggling with this too, I invite you to join me in this journey.

Step one: Admit that I am powerless over this addiction.

Keep coming back. It works if you work it. 

Surviving Summer Fun and Feasting

Summer weekends can derail a healthy eating plan quickly. The gym is closed, the family is coming for a cookout which includes brats and burgers with all the buns, chips, mayonaise based salads and show off deserts! What's a girl to do?

Here are some tips to make a summer weekend a great memory rather than a regret.

• Start the day with a long walk. Go out early if it's super hot, and take water with you. If you live in a rainy climate, take an umbrella. Remember walking in the rain as a kid?
• Eat a healthy breakfast including whole grain oatmeal. Add chopped almonds, rasins, cinnamon, truvia or stevia and a bit of skim milk. YUM! The almonds add some protien to the oatmeal making this a very well ballanced breakfast at about 350 calories.
• Plan ahead for picnic time. Throw a few chicken breasts on the grill for those who may be trying to eat a bit healthier. If you marinate them in balsamic vinegar, olive oil and some herbs and spices that you love they will grill up tender and flavorful. Decide which side items are the best choices for you. I usually make sure that their is a platter of raw veggies to add to my plate. Carrots, celery, bell peppers, cucumbers, sliced tomatoes and raw brocolli are great sides for grilled foods.
• Nix desert temptation by making sure their is a sweet watermelon on ice nearby. You won't be alone is choosing this natural desert over brownies and apple pie.
• If you love, love, love potato salad, eat a few bites. Just not the whole bowl. Pick one item that you just don't want to skip and build the rest of your meal from healthy choices.
• After the meal play games with the kids. Show them that you can still hit the ball and run the bases after all these years. Don't worry, they will be so excited to have you play that they won't even notice that you can't slide into home.
• Don't skip supper or snacks. It is easy to think "oh, I will just eat a HUGE lunch and then skip everything else." That practice causes your metabolism to slow down and can actually reduce the number of calories you burn for the day.

What tips and tools do you use to beat defeat on your road to a healthier you? 

Are you healthy? Comparitively?

I Googled healthy to see what the definitions would be. It was exactly what I expected, still as I took time to really read the definitions it made me think of how relatively they may be interpreted. Over the next week or so, I'm going to look at all of those definitions and how they affect my goals of a healthier life.


Healthy:
health•y adjective /ˈhelTHē/ 
healthier, comparative; healthiest, superlative

This part made me think. Not even to the definitions yet, and I saw a huge stumbling block for myself.

 I know that I am overweight, I know that I need to be more consistent when it comes to eating right and exercising, but I am healthier than a lot of people I know, and in some circles, I am the healthiest in the crowd. We need to be careful not to make such comparisons. Doing so can create a false sense of health. It's like wanting to be photographed with people larger than me, so no one notices how much weight I need to lose. It doesn't change the facts, it's just a lie to make us feel better about the thing that makes us feel worse. No wonder we walk around confused so much of the time.

I had a friend once who refused to be friends with anyone thinner than she. When I found that out, I actually pulled away from her "friendship". It felt a lot like codependency in supporting an addiction. Not good. Friendships based solely on a common addiction, problem or destructive lifestyle are rarely lasting once one person has moved toward a healthier life. It is very difficult to bring others with you, unless they are motivated and working toward the same goal themselves. I used to try to motivate people to get healthy with me. Then I realized that while I am on the journey, I can encourage them and share what I learn along the way...but I can't be an effective cheer leader until I learn to reach the goal myself.

I can understand the concept though. If we go to lunch with a friend who eats right, or only finishes a rational amount of the food that is on their plate and skips dessert, then it can bring a ton of guilt if we want to order, "the double bacon cheeseburger with extra mayo and a side of fries"...eat the WHOLE thing and then finish with the, "double chocolate brownie sundae for dessert...and NO we don't need three spoons, thank you."  

If we stick with friends who are in the same boat, we can follow their lead and feel justified in making unhealthy choices. I actually had a friend scold me for ordering healthy in a restaurant, because then she felt guilty for ordering what she wanted. It is amazing to see how much pressure we put on ourselves based on the behavior of those around us. It's okay to make your own choices, not based on what your friends are doing. Isn't that something we learned in elementary school?

Remember, "If your friends jumped off a building, would you do it too?"  But today we would call ourselves smarter because we went last, even after we saw everyone else having heart attacks and developing diabetes? Yes, mom had something there. I know that if I don’t do the things my body needs to stay healthy, it won’t be long before the abuses I have inflicted on myself every time I shovel in a donut instead of fruit , will catch up with me and I will be less healthy than I am now. The comparison must be with our own body…am I as healthy as I can be? If not, why not? Life changes have to come from a motivation to be the best ME I can be. Lets get motivated! You can do this!

Simple Buffalo Chicken Skewers

This recipe is so simple and fast, you will want to make it all summer!

For 4 servings you need:

1 pound of chicken breast tenders
The juice of 1 lemon
1 cup of your favorite buffalo sauce. (look for low fat varieties with low sodium, or make your own with the recipe below.

Place each tender on a bamboo skewer. Lay on a tray, like a small jelly roll pan or small broiler pan. Drizzle with lemon juice, turn over and drizzle again. Pour buffalo sauce over chicken. Be sure it is well coated. Let sit in sauce for about 20 minutes in the refrigerator.
Place chicken skewers on hot grill, such as the George Forman Grill and cook until chicken is done, about 5-7 minutes, turning half way through if you are using a traditional grill. You may want to bast the chicken with additional sauce during cooking, but during the last half of cooking time, do not bast with the same sauce the raw chicken marinated in.

Serve with celery sticks, carrot sticks and other fresh veggies.

Buffalo sauce, makes one cup.

8 tablespoons Louisiana hot sauce (Frank's is the brand used in Buffalo)
8 tablespoons soy margarine, read the label to ensure you don't get hydrogenated oils.
1 1/2 tablespoons white vinegar
1/4 teaspoon cayenne pepper
1/8 teaspoon garlic powder
1/2 teaspoon Worcestershire sauce

Place all ingredients in a saucepan. Bring to a boil, reduce to simmer and cook about 5 min. stirring constantly. Use as sauce for the recipe above, or anytime you need a good buffalo sauce.

Peache-berry Smoothie

1 peach, or 1 cup frozen peaches
1 cup fresh or frozen blueberries
1/2 cup non fat plain greek yogurt
1 Tbsp Coconut nectar or Agave Nectar
1 cup ice
mint leaves for garnish

Cut peach into chunks. Place all ingredients in blender. Place lid securely.
Blend on high until smooth. Serve in tall glasses garnished with mint.

Take a Rice on the Wild Side

Try replacing regular white or brown rice in your diet with wild rice. It is lower in calories and higher in flavor and fiber than regular rice. I love to saute aromatics like onions, shallots, celery and garlic, add some black pepper and maybe a little cumin..then add the wild rice and water (in equal parts) and simmer until it's popping open and tender. (Bring it to a boil and then simmer for about 20-30 min.)

Strawberry Soup

3 cups fresh strawberries

2 Tbsp coconut nectar
1 Tbsp corn starch
1/4 cup water
1/4 tsp raspberry extract

In saucepan, over low to medium heat, bring strawberries to a simmer. Add coconut nectar, stir frequently as they cook down. when they are soft and the juice has take over, mix corn starch and water in a cup, stir slowly into the strawberries, pouring it a little at a time to avoid lumps. Keep stiring. Add raspberry extract. Stir some more. When soup is glossy and slightly thick, remove from the heat. Cool for a few min and serve warm. (the whole pot is only around 300 calories.)

Mango Berry Citrus Salad

1 mango

1 cup blueberries
1 banana
The juice of one orange
The juice of 2 Limes
1 TBSP pumpkin seeds (roasted)

Cut mango and banana in chunks. Squeeze limes and orange over the banana to keep it from browning. Add blueberries and citrus juice. Toss with pumpkin seeds. Serve.

Super simple, but the flavors of the tropical fruit, berries and citrus is amazing together.

Kyle Martin, morning anchor for KQTV-2 enjoyed the freshness and said it would be a great spring or summer snack.

Memories and Banana Nut Bread

One of my favorite childhood memories is my mom making banana nut bread on cool winter mornings. It smelled so good and the oven warmed the house.


Those mornings in Southern California were never as cold as my mornings in Missouri, but there is still comfort in freshly baked banana nut bread on a cold morning. Of course, sugar, white flour and butter were staples in her recipe, and I had to figure out how to make this treat just as yummy, but healthy at the same time. So, here’s the recipe. It’s in the oven right now and I will post a picture of the final product when it’s done.

Enjoy!

2 over ripe bananas, mashed.
1 cup unsweetened applesauce
4 egg whites
2 TBSP coconut nectar
1 ½ cups whole white wheat flour
1 tsp baking powder
1 tsp cinnamon
½ cup chopped pecans, walnuts or almonds

Preheat oven to 350 degrees and prepare loaf pan, by spraying the inside with non-stick spray.
In a large mixing bowl or mixing pitcher beat bananas, applesauce, egg whites and coconut nectar until well combined. In separate bowl, mix flour, baking powder and cinnamon with a fork. Slowly incorporate the dry ingredients into the fruit and egg whites mixture. Beat until smooth, fold in chopped nuts. Pour batter into loaf pan and bake at 350 for 40 to 45 minutes, or until top springs back when touched lightly.

Banana Blueberry Nut Muffins

1 medium (7" to 7-7/8" long) Banana
1 cup Apple Sauce Unsweetened Organics
4 large Egg Whites
1 tsp vanilla extract
1 tsp cinnamon
2 Tbsp. Coconut Nectar (sweetener from health food, or organic foods store.
1 1/2 cups White Whole Wheat Flour
1 tsp Baking Powder
2 Tbsp. chopped Pecans
1cup Blueberries

Directions
1. Preheat oven to 350 degrees. Beat egg whites with apple sauce, banana, coconut nectar, vanilla and cinnamon.
2. Add flour and baking powder a little at a time with mixer on low speed until well combined.
3. Fold in pecans and blueberries.
4. Spray muffin tin with non-stick spray. Fill muffin cups to rim. Bake at 350 degrees for 30 minutes

Nutrition Facts
Serving Size 1 muffin

Amount Per Serving
Calories - 94
Calories from Fat – 11
Total Fat - 1.2g
Saturated Fat - 0.1g
Trans Fat - 0.0g
Cholesterol - 0mg
Sodium - 26mg
Total Carbohydrates - 17.5g
Dietary Fiber - 2.2g
Sugars - 5.9g
Protein - 3.4g
Vitamin A 0%
Vitamin C 4%
Calcium 1%
Iron 2%

What's a Glycemic Index Anyway?

In the past few years we have been forced to learn a new term. Glycemic Index. But many people still don’t know what that means. We know we don’t want to eat foods with a high GI, but why not. What is the Glycemic Index and what does it do?


The following definition is the best one I have found to stop the confusion about the GI of foods.

“The glycemic index is a measure of how a given food affects blood-glucose levels, with each food being assigned a numbered rating. The lower the rating, the slower the absorption and digestion process, which provides a more gradual, healthier infusion of sugars into the bloodstream. On the other hand, a high rating means that blood-glucose levels are increased quickly, which stimulates the pancreas to secrete insulin to drop blood-sugar levels. These rapid fluctuations of blood-sugar levels are not healthy because of the stress they place on the body.” (excerpt from an article from the healing daily website, 2007)

To find out which foods are high GI and which are low, it may take some homework. As a rule, foods that combine protein and fiber with naturally occurring sugars and avoid refined sugars and honey tend to be lower. Refined sugar, fructose and even honey have a much higher GI and can cause a spike in insulin levels.

Being aware of the GI can help you balance what foods you eat together for a balance in the overall glycemic index of your diet.

Whole Wheat Griddle Cakes

4 egg whites

1 Tbsp coconut nectar
1 Tbsp olive oil
½ cup skim milk
2 Tbsp raw bran
1 cup white whole wheat flour
½ tsp baking soda
½ tsp baking powder
2 Tbsp chopped Pecans

Beat wet ingredients with whisk or fork until well combined. In separate bowl combine dry ingredients. Add dry to wet stirring as you add them. Stir until all ingredients are combined to form batter. Stir in pecans.

Spray griddle with non-stick spray. Heat to the point where water droplets sizzle when dripped on surface. Pour batter onto hot griddle. (like traditional pancakes) Cook until golden brown on one side. Flip and repeat. Top with no sugar added applesauce, cinnamon, bananas or your choice of fresh, frozen or no sugar added canned fruit.

Chocolate Chip Muffins

1 cup raw wheat bran
1 ½ cups White whole wheat flour
1 Tbsp. Special Dark Cocoa
1 tsp. baking powder
½ tsp. baking soda
1 cup unsweetened applesauce
1 Tbsp. coconut nectar
2 Eggs
¼ cup Skim Milk
1 Tbsp. Oil, olive
1 bag Hershey's sugar free chocolate chips

Preheat oven to 350. In large mixing bowl, combine all dry ingredients. Make a well in the middle of the mixture. Put applesauce, eggs, coconut nectar, milk and oil in well. With mixer on medium speed, beat wet and dry ingredients until smooth. Add chocolate chips and stir throughout batter.

Place cupcake papers in muffin pan. Spray papers with non-stick spray to keep paper from sticking to muffins. Fill each paper with batter to about ¼ inch from the top. Bake for 25-30 minutes at 350. Cool 30 minutes before serving.

Looking for a unique snack? Try Artichokes



Choose Artichokes that are firm, and well rounded.

Artichokes are a great, healthy snack or side-dish. Cooking them can be intimidating if you didn't grow up with them. Here are the simple steps to enjoying this awesome vegetable.

You can serve them whole and allow everyone to pull the leaves themselves, or you can serve them pulled, with the heart already prepared.






Remove most of the stem and lowest leaves.




Put in a large pot filled with water, over high heat.














Bring to a boil, Cover and cook 20-25 minutes until leaves pull off easily.



Remove from pot with tongs, hold over the pot to drain a bit,
or set in a colander in the sink.



















Pull leaves and arrange on a plate.





Almost done, but we need to get rid of the "choke"
to get to the heart. (Just the way my mamma did it.)



Using a spoon, gently remove the fibers that cover the heart.
They scrape away easily.




Cut the heart into bite-sized pieces. Serve with a low fat dip.





To eat the leaves...Hold the top of the leaf. Scrape the inside
along your bottom teeth. Discard the parts of the leaves that are
too hard or stringy to chew and swallow easily.

  **Note. The dog in the picture is a trained food model. Please do NOT give artichokes to your pets. This dog did NOT actually eat it, and was not harmed during his photo shoot for this blog.


For a quick dipping sauce mix 2 Tbsp of spicey brown mustard with 1 Tbsp of fat free Miracle Whip and 1 Tbsp lemon juice. It makes a rich and spicey addition to your artichoke. I also like to mix a little greek yogurt with lemon and dill...as much as you like...then let it sit for an hour in the fridge so the dill really permiates the yogurt.

Israel Inspired Tabouli

One of my favorite, healthy dishes from Israel is the wonderful Tabouli we enjoyed as a pre-course to almost every lunch or dinner. It was refreshing and delicious. I knew it would be one of the first things I wanted to attempt to duplicate when I came home.

This recipe is a great side dish with fish or chicken, or to be eaten as a snack. Packed with whole grain for protein and fiber as well as nutrient rich parsley, onion, and tomato. A touch of olive oil provides necessary Omega-3 fats. Tabouli is a great salad to add to your regular recipes.






1 cup boiling water
1 cup Bulgar wheat
1 tsp. sea salt
¼ cup olive oil
¼ cup lemon juice
2 1/2 cups parsley, chopped
½ cup mint, chopped
1 red onion, finely chopped red onion
½ cup finely chopped plum tomato
½ cup chopped cucumber

Place Bulgar wheat in large mixing bowl with boiling water. Cover and set aside for 30 min. After the wheat has absorbed the liquid, add olive oil and ½ of lemon juice. Chill for 30 min, or even overnight. Toss with fork; add vegetables, remaining lemon juice and herbs. Toss until well combined. Serving immediately is great, but I like to let it sit for about 15 minutes, allowing the flavors to meld nicely.
Serves 6 to 8

I want you to have this recipe now...but photos are coming later today. :)

Tricks for Successful Dining, Everywhere

Eating out can sabotage your healthy lifestyle, unless you go armed with tools to avoid the traps and pitfalls set by marketing geniuses. Beautiful pictures of food, words like salad, grilled and broiled tell us that those items are healthy. That may or may not be the case. It’s important to educate yourself about food in general, and go in armed with tools to help you make great, healthy choices no matter where you dine.

Nutrition information: We asked, and asked, and asked. Restaurants finally conceded to the pressure and most of them provide nutrition information for their menu items. Use it!

Look for protein, fat, and sugar content – but check for levels of sodium, may restaurant foods are jam packed with too much sodium. We need some, but it’s easier to get to much than too little. Also look for vitamin A, C, Iron and calcium as well. Calorie count is important, but sometimes something with slightly higher calories might actually be the best choice.

A prime example is the Whole Grain Bagel at Panera Bread. It has 340 calories, which seems like a lot, but it is so healthy, providing 13 grams of protein, lots of calcium, loads of fiber and it’s a pretty good source of iron. 340 nutrient rich calories are much better than 200 empty ones.

To find nutrition information for your favorite restaurant just search their name + nutrition information on your favorite search engine.

Hot Water Sipper: Order a cup of hot water while you look over the menu. This zero calorie warm up will help you feel full before you even start. Your healthiest choices will fill you up in no time and you will stay satisfied longer. During your meal switch to a glass of water or tea and enjoy limitless amounts of hydration.

Dressing up: We all know that salad dressing can be the downfall of an otherwise healthy meal. A couple of tablespoons is full of fat and empty calories. Did you know you can enjoy a whole salad, with the wonderful flavor of your favorite dressing, for a fraction of the fat and calories?

Dipping just the tip of your fork into a side cup of salad dressing, then stabbing your lettuce, spinach or other veggies allows you to use a teaspoon or two, thus ingesting only about 1/3 of the calories without giving up flavor.

May I have a to-go box please? That’s right - before you start eating, ask for a to-go box. Most restaurants give you way more food than you need at one meal. Have your server bring a box with your meal, then put half of the food in the box and set it aside. If you are truly still hungry after you clean your plate, the food is still there for you, but if you are satisfied, which is usually the case for me, you already have it boxed and ready to go. If you loved it, it will be great for lunch the next day. *If the to-go box is made of Styrofoam, don’t microwave it. Remove the food to a microwave save plate or bowl, cover loosely and then heat up your yummy left overs. Heating it in Styrofoam may not be as dangerous as once believed, most scientists have debunked the idea that it releases toxins when microwaved. However, Styrofoam containers can melt, ruining your food and making a mess. I think it is better to err on the side of caution, and just use a plate.

**If you can, take your own, clean container for your leftovers. It’s the green way to go and you won’t have to worry about the safety of the container provided by the restaurant, or leaks in your car on the way home.

Just say NO to dessert. Even the tiny shot glass desserts offered in some chains can pack 400 to 500 calories or more. While that is sometimes 1000 calories less than their regular sized decadent offerings, it is way more than most of us want to consume in the form of empty calories.

Happy Healthy Eating to Each of You!!

Pumpkin Brancakes

Do you love pancakes? Do you love pumpkin pie? This is for you! These yummy griddle cakes are like eating pumpkin pie for breakfast and with tons of fiber, protein, vitamin A and iron, they are super good for you too.


Here's the recipe.

1 cup solid pack pumpkin, no salt added
1/2 cup whole wheat flour
2 Tbsp raw bran
1 egg
1 tsp baking powder
1 tsp cinnamon
1 tsp pumpkin pie spice
1 Tbsp agave nectar or coconut nectar
1/2 cup skim milk

Mix all dry ingredients. Add pumpkin, egg and milk, Beat until well blended. Spray griddle with non stick spray. Heat griddle over high heat, pour batter onto griddle making 4 inch cakes. Reduce heat to medium. Cook as you would regular pancakes, but be careful when turning because these are more tender because of the pumpkin content. When both sides are golden brown, (about 3 min. on each side) serve with fruit and drizzle with a touch of coconut nectar or agave nectar.

Pan-Grilled Pheasant with artichoke

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This is one my favorite meals, and it's super good for you. Pheasant is extremely high in protein and it tastes wonderful. Be careful not to overcook it because Pheasant is low in fat and can dry out easily.

For each serving you will need:
4-6 Pheasant breast tenders. (from the part of the breast closest to the bone. You can see them when you cut or pull the outer part of the breast off the bone)
1 tsp garlic powder
1/2 tsp poultry seasoning or sage
Freshly ground black pepper to taste
1 Tbsp olive oil.

Place tenders in a large zip log bag and sprinkle with garlic, poultry seasoning and pepper. Seal bag, squeezing out the air as you close it. With the flat side of a kitchen mallet, pound the tenders almost flat. In a non stick skillet, heat olive oil just until it's hot enough to sizzle a drop of water. Place tenders in skillet, cook for about 2 minutes, turn and cook for 1-2 more minutes. Remove from skillet. Serve with cooked artichoke leaves.

To cook an artichoke, remove small random leaves at base, trim stem to within 1/2 inch of the bottom of the artichoke. Place in a pan of boiling water, deep enough to cover. Place lid on pan, reduce heat to low and simmer approximately 20 - 30 minutes depending on the size of the artichoke. When it's done the leaves will come off easily and will have a bit of "meat" at the bottom of each one.

To eat it, remove the leaves. Put a leaf in your mouth, soft side down. Scrape it against your bottom teeth to pull the edible part off the leaf. If you like you can dip it in mustard or another sauce of your choice.

Pan-Grilled Blue Gill and White Pepper Cabbage

Fish is a great source of Omega-3s and some varieties are low in calories. This plate of pan-grilled bluegill and cabbage seasoned with white pepper and garlic is less than 200 calories! Delish! and Oh-so-good-for-you.

I am blessed because my brother-in-law loves to fish year round, including ice fishing. So, even in the winter, I have access to as much fresh bluegill as I can eat. I am typically NOT a fish lover, but I do enjoy this recipe. It doesn't taste fishy all, and it's super simple to make.





For each serving you will need,

3-4 sides bluegill (fillets are often called sides with panfish)
Garlic powder
Chili powder
Black pepper
1 Lemon, cut into wedges
Non Stick Spray

Sprinkle fish with seasonings to your own taste. Heat griddle until water drops sizzle when dripped onto the surface. Spray with non-stick spray. Lay fish on griddle, skin side up, and cook until golden on one side, squeeze lemon juice over each piece and then turn carefully with spatula. Cook on the skin side until the skin starts to brown and pull away from the fish. If it starts to curl, flatten it gently and hold for a few moments with the spatula. Turn the fish once more and cook until it just starts to flake. Drizzle with more lemon juice and serve.

Before you start your fish, put 4 cups of water into a sauce pan with a tsp of garlic powder, a half tsp of black pepper and a half tsp of white pepper. Slice cabbage into strips and place in water. Boil until just tender. Drain and serve with the fish. It's a great combo.