The Cholesterol meds are working sort of

Here is a look at my cholesterol chart. I have done well with bringing it down with everything EXCEPT the triglycerides ... anyone know how to get those down???

Lab Work

I did a 16 hour fast and went and had lab work done today. Lets hope there is some improvement in the numbers.

At my doctors appt i must discuss the fact that my FEET ARE KILLING ME. i feel like i am walking around on a bed of stones all the time and my toes are swollen ... ugh i thought that there was an adjustment period to the meds i guess not ... i need help!

Greek Chicken

Greek Chicken
Prep Time 15 minutes

Cook Time 50 minutes (depends on size of chicken i used chicken breasts and cut them in half so cooking time was not 50 min more like 30 min)

Ingredients

2 fresh lemons

1 cooking spray

6 Chicken, broiler/fryer, leg, with o skin, raw, boned, skin discarded (i have scaled the recipe down to 2 chicken breasts which will also reduce the cooking time)

2 tbsp extra virgin olive oil 1 tbsp ground oregano

Directions

1 Cut 1 lemon in half.

Slice the other lemon thinly and set aside.

2 Preheat oven to 425 degrees. Lightly coat a shallow baking pan with olive oil-flavored cooking spray.

3 Place chicken in pan and brush with extra-virgin olive oil and juice from halved lemon. Drizzle with oregano and lemon slices.

4 Bake chicken for 50 to 60 minutes or until chicken is no longer pink in the center when cut with a small knife.

5 Remove from the oven and serve hot.

Additional Information

Serve it with sliced tomatoes and garlic bread. (i am going to serve chicken over a bed of wild rice)

Nutrition Facts
Serving size: 1 piece
Amount Per Serving
Calories 186.3
Total Carbs 2.2g
Dietary Fiber 1.1g
Sugars 0.7g
Total Fat 9.1g
Saturated Fat 1.8g
Unsaturated Fat 7.3g
Potassium 299.7mg
Protein 22.9g
Sodium 97.7mg

Dietary Exchanges

1 Fat,

1 1/2 Meat

Sad news

I got on the scale today and i had gained back 5 pounds. I truly need to start working out or doing something to help! I think that i have the eating healthier on a good path now i need the path the gym.
I did walk yesterday 4 city blocks and today after work i walked the grocery store just so i could walk somewhere as it was rainy and i didn't want to drive to the gym!

Quick Taco Soup

Okay I made this and it was GREAT!!!
I did make a few changes and i am not sure how it plays out with the dietary changes.
I did fry the meat but as my pan does not require spray that was omitted.
I then used onion powder a tablespoon instead of fresh onions.
The pinto beans were low in salt and were not seasoned.
I used a can of chopped tomatoes that had basil and oregano in them.
I did not use any chili powder instead i used 2 tablespoons of taco seasoning mix and 4 tsps of powdered ranch dressing.
I served in a bowl with a side of tortilla chips on a cold and rainy night! It was perfect.


Dinner Tonight is Quick Taco Soup ....
I found this recipe at http://www.dlife.com/dLife/diabetic-recipes/recipeResults.html?keyword=taco+soup+ Where i find many of my recipes that i am trying. But the funny thing is that this recipe was also in a magazine called cooking for 2. However the one in cooking for 2 didn't' appear to be as spicy as this one so i think that i will sorta alter them and mix them as to my taste buds while trying to reduce the amount of salt that is the recipe

QUICK TACO SOUP
Ingredients
1 2/5 cooking spray
3/5 lb extra lean ground beef (5% fat) (or ground sirloin)
1 2/5 cup fresh chopped onion
19 2/5 oz Beans, pinto, spicy, with jalapeno & red pepper, fat free, canned
16 8/10 oz Tomatoes, stewed, unsalted, canned , undrained
12 oz canned red tomatoes with green chilis , diced
2 2/5 tsp chili powder
6 medium corn tortilla
6 cup Lettuce, iceberg, fresh, shredded
3/5 cup Cheese, cheddar, low sodium, shredded
3/10 cup fresh cilantro , chopped (optional)

Directions
1 Preheat oven 350 degrees F. Spray a large saucepan with cooking spray. Heat over medium-high heat until hot. Add beef and onion. Saute 6 minutes or until beef is browned. Add beans, stewed tomatoes with juice, diced tomatoes and green chilies, and chili powder. Bring to a boil. Reduce heat to low. Cover and simmer 10 minutes.
2 Place tortillas on baking sheet. Spray tortillas lightly on both sides with cooking spray. Using pizza cutter, cut each tortilla into 6 wedges. Bake 5 minutes.
3 Divide lettuce among 5 soup bowls. Ladle beef mixture equally over lettuce. Top with cheese and cilantro (optional).
Serve with tortilla wedges.


Makes 5 servings
Amount Per Serving
Calories 293.1
Total Carbs 40.7g
Dietary Fiber 9.9g
Sugars 7.6g
Total Fat 6.9g
Saturated Fat 3.1g
Unsaturated Fat 3.8g
Potassium 0mg
Protein 20.1g
Sodium 471.8mg
Dietary Exchanges
1/2 Fat,
1 1/4 Meat,
2 Starch,
2 1/4 Vegetable,
1/4 Very Lean Meat

Quick Skillet Meat Loaf

I have some hamburger meat defrosting at home and searched the internet to come up with a healthy way to make it I was running out of luck when i came across this idea. So i will stop by the store on my way home to pick up liquid egg substitute and give this a dry tonight. Wish me luck. I will post a picture and an update of its taste.

Stovetop meat loaf filled with Mozzarella cheese and topped with tomato sauce.

Prep Time 5 minutes
Cook Time 20 minutes
Difficulty Intermediate
Yields 6 servings

Ingredients
1 cooking spray
1/2 cup fresh chopped onion (i will omit this as i do not like the taste of onions)
1 medium garlic cloves, minced
1/2 tsp ground oregano
1/2 tsp black pepper, freshly ground
1 lb extra lean ground beef (5% fat)
1/4 cup liquid egg substitute
3/4 cup part skim shredded mozzarella
1/2 cup no-salt tomato sauce

Directions
1 Coat an 8-inch nonstick skillet with cooking spray; place over medium heat until hot.
2 Add onion and garlic; cook for 3 minutes or until tender, stirring often. Stir in oregano and pepper. Transfer onion mixture to a large bowl.
3 Wipe skillet with a paper towel; coat bottom of skillet with cooking spray.
4 Add ground beef and egg substitute to onion mixture; mix well and divide in half.
5 Place half of meat mixture in skillet, and pat lightly to spread mixture evenly over bottom of skillet. Sprinkle evenly with cheese. Pat remaining meat mixture evenly over cheese.
6 Place skillet over high heat; cook 3 to 4 minutes or until bottom of meat mixture is browned.
7 Cut into 6 wedges. Turn each wedge over carefully, and cook 3 to 4 additional minutes or until meat is browned and cheese is melted.
8 Pour tomato sauce over meat; cover and cook 1 additional minute.
Serve immediately.

Nutrition Facts
Amount Per Serving
Calories 148.7
Total Carbs 3.9g
Dietary Fiber 0.6g
Sugars 1.7g
Total Fat 5.4g
Saturated Fat 2.5g
Unsaturated Fat 2.9g
Potassium 0mg
Protein 21.1g
Sodium 152.1mg
Dietary Exchanges
1/4 Fat,
2 Meat,
1/2 Vegetable