Free FOODS!!!

Free Foods for People with Diabetes

When you have the munchies but no calories or carbohydrate grams to spare, get your fix with a free-food snack. A free food, as defined by the American Diabetes Association (ADA), is any food, drink, condiment, or seasoning that contains less than 20 calories and 5 grams or less of carb per serving.
ADA guidelines suggest you can eat up to three free-food servings per day without counting them in your diabetes meal plan. Do spread them out through the day. The small amount of carb they contain should have little impact on your blood glucose.

Basil Tomatoes

If you're a tomato fan, the cherry-size orbs are perfect for guilt-free nibbling. You can enjoy a snack of 1/2 cup of cherry tomatoes for just 13 calories and 2 grams of carb.
Taste treat: For added flavor, sprinkle fresh minced basil or dried basil (a free seasoning) over cherry tomato halves.
Tip: Avoid storing unripe tomatoes in the refrigerator, as the cold temperature can prevent them from ripening.
Did you know: Tomatoes pack a bevy of antioxidants, including vitamins A, C, and E, plus heart-healthy lycopene.

Cream Cheese Radishes

Radishes are about as guilt-free as food can get. Each medium-size radish has just 1 calorie and well under half a gram of carb. Nibble on a few when the aroma of dinner cooking is getting the best of you.
Taste treat: Creamy meets crunchy when you spread 3 red radishes with 1 tablespoon fat-free cream cheese, then lightly sprinkle them with chives (also a free food). This simple snack has just 20 calories and 2 grams of carb, and it makes a pretty appetizer.
Tip: Opt for small or medium-size radishes, because larger radishes tend to be more fibrous and have a sharper flavor.
Did you know: A medium-size radish supplies 1 percent of your daily vitamin C. And 1 cup of sliced radishes provides 29 percent of your daily vitamin C -- but only 19 calories and 4 grams of carb.

Crunchy Salad

Salad greens are satisfying because you get a lot of crunch for very few calories. A 1-cup serving of lettuce has just 8 calories and 2 grams of carb. Pair the lettuce with up to 1 tablespoon fat-free salad dressing and your snack will still count as a free food.
Taste treat: Toss lettuce with your choice of fresh herb leaves, such as basil, cilantro, dill, or parsley. They all count as free foods and won't affect your calorie or carb counts in the small quantities used to flavor foods.
Tip: Butterhead and leaf lettuces will keep in your refrigerator for about four days. Romaine lettuce can be refrigerated about 10 days. Iceberg lettuce will keep up to 2 weeks, but it's the least nutritious.
Did you know: Just 1 cup of butterhead lettuce (which includes Boston and Bibb lettuces) supplies 10 percent of your daily folate needs, a B vitamin important for heart health.

Turkey-Carrot Roll-Up

For a bit of protein between meals, try spreading mustard on a 1/2-ounce slice of turkey breast lunch meat, then roll it up to eat. You'll get 14 calories, 0 grams of carb, and 3 grams of protein in the turkey meat. A teaspoon of yellow mustard has just 3 calories and 1 grams of carb.
Taste treat: For a bit of crunch, roll up a single carrot stick in the turkey lunchmeat. A typical 3-inch carrot stick has only 3 calories and less than 1 gram of carb.
Tip: Next time you roast a turkey or chicken, slice some of the breast meat extra thin (you may want to use an electric knife) and freeze the meat to use in place of high-sodium (and expensive) lunch meats.
Did you know: Although common yellow mustard is classified as a free condiment, honey mustard has 7 grams of carb per tablespoon.

Berry Blues

Pop blueberries in your mouth one by one for a fruity treat. They count as a free food when you limit your serving to 1/4 cup, which has 20 calories and 5 grams of carb.
Taste treat: You'll get more blueberries per serving (for the same calories and carbs) when you choose wild blueberries. That's because they're a bit smaller than regular cultivated blueberries. If you don't live in an area that harvests wild blueberries, check for unsweetened wild blueberries in the freezer section of your grocery store.
Tip: Choose blueberries with a silvery-white sheen on the surface, which is a sign of freshness.
Did you know: Blueberries are rich in heart-healthy antioxidants called anthocyanins, which is what makes the blueberry skin blue. You get more blueberry skin -- and more anthocyanins -- per serving when you eat wild blueberries versus cultivated blueberries, but both are great sources.

Lemon-Pepper Cucumbers

When you need a refreshing low-calorie snack, nibble on 1/2 cup of sliced cucumbers for just 8 calories and 2 grams of carb.
Taste treat: Drizzle a bit of freshly squeezed lemon juice and freshly ground black pepper over the cucumber slices. Both count as free in the moderate amounts typically used for flavoring foods.
Tip: Cucumbers are often waxed to prevent moisture loss. If you plan to eat the peel, opt for cucumbers sealed in plastic in lieu of waxing (although the wax is edible, it's not tasty). During the summer months, shop for locally grown, unwaxed cucumbers.
Did you know: Cucumbers made into dill pickles lose some of their water-soluble vitamins, including vitamin C, in the pickling process -- and gain sodium from added salt.

Weight loss

Seems weight loss is a never ending battle and one in which i often lose.
In july of this yr i weighed in at a heafty 221 pounds, the heavesit i have ever been.
We went on vacation to south dakota and did a ton of walking (one could have mistaken this trip for an exercise adventure) but i found out all that walking actually made me feel better so i continued the walking when we got home. I joined something called meet up and found a group of people that walk mt rubidoux once a week on tuesdays so i joined them and i walked in the rain and heat i was determined to lose some weight and i got my whole family involved and some pretty terrific friends too. Kim walks with me on thursdays because she has school on tuesdays and my sister and the girls meet me when the softball schedule allows and then there is scot who will also meet me to walk. with their help i have come down to 209 pounds it has been a steady weight loss but that is okay because it is a lifestyle change and not a fad diet.
I want to go into the holiday season at below 205 so i will continue to push towards that goal and part of that goal is too cook at home and watch my portions .. I CAN DO THIS!!!!!!!

Baked Eggs with cheddar and bacon

I love magazines and i love magazines more when you see a recipe and they give you the calorie count and other nutrional info. I am not a fan of eggs but Tim is so therefore i do make them and i have a bite or two. I have found a new way to cook them and 1 egg seems like you are getting a ton versus scrambling ... so here goes. This picture shows the egg mixture poured out of the ramekin onto the plate.  Another tip you can easily cut this down to 2 servings or up it to 5 or 6 (depends on how many ramekins you have)

Prep/Total Time: 25 min.

Yield: 4 Servings

10 15 25

Ingredients

• 4 eggs
• 4 tablespoons fat-free milk, divided
• 2 tablespoons shredded smoked cheddar cheese
• 2 teaspoons minced fresh parsley
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• 2 bacon strips

Directions

• Coat four 4-oz. ramekins with cooking spray; break an egg into each dish. Spoon 1 tablespoon milk over each egg. Combine the cheese, parsley, salt and pepper; sprinkle over tops.
• Bake, uncovered, at 325° for 12-15 minutes or until whites are completely set and yolks begin to thicken but are not firm.
• Meanwhile, in a small skillet, cook bacon over medium heat until crisp. Remove to paper towels to drain. Crumble bacon and sprinkle over eggs. Yield: 4 servings.

 

Nutritional Facts 1 serving equals 107 calories, 7 g fat (3 g saturated fat), 219 mg cholesterol, 319 mg sodium, 1 g carbohydrate, trace fiber, 9 g protein. Diabetic Exchange: 1 medium-fat meat.

Wake-UP wonton cups

**** the recipe calls for cooking the eggs on the stove top I poured the mixture into the wonton cups and bake it … the group said they turned out good J

This recipe is: Healthy  Quick  Diabetic Friendly

Rate Wake-Up Wonton Cups Recipe

Wake-Up Wonton Cups Recipe

• Prep/Total Time: 20 min.
• Yield: 5 Servings

Ingredients

• 10 wonton wrappers
• Cooking spray
• 4 eggs
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt
• 1 medium tomato, seeded and chopped
• 10 drops hot pepper sauce

Directions

• Press wonton wrappers into miniature muffin cups coated with cooking spray. Spritz wrappers with cooking spray. Bake at 350° for 10-12 minutes or until lightly browned.
• Meanwhile, in a small bowl, whisk the eggs, garlic powder and salt. Heat a small nonstick skillet coated with cooking spray until hot. Add egg mixture; cook and stir over medium heat until eggs are completely set.
• Spoon eggs into cups. Top each with chopped tomato and a drop of pepper sauce. Yield: 10 wonton cups.

Nutritional Facts 2 wonton cups equals 110 calories, 4 g fat (1 g saturated fat), 171 mg cholesterol, 269 mg sodium, 11 g carbohydrate, 1 g fiber, 7 g protein. Diabetic Exchanges: 1 starch, 1 medium-fat meat.

 

Mt Rubidoux walks

Kim Loomis and I joined a walking group that walks mt rubidoux every tuesday! So on tuesday July 24 we made our first walk i was so nervous i didn't think that i would make it to the top and back BUT YEAH I did and total time on the mountain was an hr and 20 min.
We decided with nothing else on the agenda to walk the mountain on thursday. We timed ourselves it took me 39 min to get up the mountain and just under 15 to get down.

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Foods that break the diet

Sometimes, it's not the huge things that wreck our diets. Most of the time, it is the tiny little things we don't even think about. Here are the top diet destroyers that will definitely stop your weight loss:

• Destroyer #1: Cheese, 2 oz of reduced fat cheese = 180 calories and 12 grams of fat

Solution: Look for 100-calorie cheese snacks or sprinkle parmesan cheese on salads to get your fix.

• Destroyer #2: Alcohol, 1 oz = 90 calories (Who uses just 1 oz?)

Solution: If you're trying to lose weight in your midsection, none is better than some here. If you really must, go for a white wine spritzer, or simply use a smaller wine glass and don't fill it all the way. Water is your best solution!

• Destroyer #3: ¼ cup of trail mix = 640 calories (That's about 4 handfuls.)

Solution: Again, go for the 100-calorie snacks. If it is salt that you are craving, aim for salty snacks; if it is sweet, aim for a sweet snack.

• Destroyer #4: Peanut butter, 2 tbsp reduced fat = 190 calories

Solution: Instead of peanut butter, go for a peanut butter protein bar that is 100 calories or as close to 100 calories as possible.

• Destroyer #5: Mayonnaise, 1 tbsp = 100 calories

Solution: Go for a reduced fat mayo or mayo alternative instead of full fat mayo, and you will cut down the calories by half or more per serving. Some mayo substitutes are only 10 calories per tablespoon.

• Destroyer #6: Pasta, 1 cup of small spirals = 315 calories Solution: Use veggies instead of pasta, and top with tomato sauce and a turkey meatball!

The reality is that if you are serious about losing weight, none of these foods have a place in your diet. Stay away from these foods for 30 days so that you can see what an impact these foods have on your waistline. Once you reach your weight-loss goal, you can begin reintroducing some of the foods into your life. However, what you do to lose weight is also what keeps the weight off -- remember that these diet modifications also need to become a way of life.

http://www.sharecare.com/question/what-foods-stop-losing-weight#cmpid=tw00001

How to lose 5 pounds by Dr OZ!

1. Practice Portion Control


Over the years, portions have become supersized. Larger serving sizes make it easy to consume excess calories, even when it comes to healthy foods. Curb your consumption by being mindful of proper serving sizes: a serving of meat should be no larger than the palm of your hand or deck of cards. When it comes to snacking, don't eat out of the package or bag. When you’re dining out, ask for a doggy bag at the beginning of your meal and immediately place half of your dish in the to-go container so that you won’t be tempted to clean your plate. As a rule of thumb, make sure half of your plate is filled with fruits and colorful veggies at every meal. ( i can honestly say that i have been practicing this for a while and i no longer fill so yuckky after eating out and i am slowly losing weight)

2. Lose “Low-Fat” Labels


Many dieters fill their kitchens with foods branded as “low fat” – but all too often that label is a diet trap. To improve their flavor, manufacturers tend to add more sugar, flour and thickeners to fat-free products, which boost calorie content. The fats in these foods are replaced with low-performing white carbs that digest quickly and are rapidly absorbed into the bloodstream. This causes the classic sugar high and crash followed by a hunger rebound.

Additionally, studies show that people often view a low-fat label as a green light to eat much more than they normally would, unaware that low-fat versions of foods are usually not much lower in calories than the regular versions.

3. Rev Your Metabolism


Metabolism is the process your body uses to convert food into energy. If your weight loss is stalled, your metabolism might just need a little boost. Luckily, there are easy things you can do to ignite your body’s fat-burning engines.

Supplements
Here are three “power pills” that pack a punch.

Fucoxanthin is a compound derived from edible seaweed, and has been shown in studies to burn stubborn belly fat. You can get fucoxanthin from a nutritional supplement available in health food stores and online called Xanthigen, which combines brown seaweed fucoxanthin and pomegranate seed oil. Try 200 mg daily.

Sacha Inchi is derived from a nut grown in the Andes mountains and rainforests of Peru. It’s loaded with vitamin E, omega-3s, and anti-inflammatory properties that attack belly fat. Available online or at health food stores, take 600 mg of Sacha Inchi once a day.

L-arginine, a supplement available online or at drugstores, rounds out the metabolism power pack. Studies show L-arginine, when combined with exercise, helps restore the hormonal balance that promotes lean muscle mass. Take 2000 mg three times a day.

You can take all 3 of these supplements safely together. It’s best to take with food.

Add Protein and Greens
Digesting high-fiber green vegetables is an easy way to make your metabolism work harder, and it can kill cravings for unhealthy foods. Likewise, your body burns twice as many calories by digesting proteins than it does when digesting carbs. Add more protein to your diet with two fish-based meals per week. Packed with protein, fish, such as halibut or salmon, also contains omega-3 fatty acids, which increase fat-burning enzymes in the body.
 
Spice It Up
Some plants contain the bioactive ingredient capsaicin, which not only makes them spicy hot, but also doubles your body’s energy expenditure for 3 hours after a meal. Plants belonging to this family are a hot ticket for boosting metabolism. Include red peppers, cayenne, jalapenos, habaneros, and tabasco in your cooking. Capsaicin may also work to suppress appetite centers in the brain by boosting the release of certain neurotransmitters.

Ginger is also another good addition. It not only aids in digestion but increases body temperature and metabolic rates as much as 20% after eating. Slice fresh ginger and stir-fry it with vegetables for an energy invigorating meal.

4. Cut Out Artificial Sweeteners


Artificial sweeteners are frequently found in many reduced-calorie foods, processed products, and diet or decaffeinated drinks. Study after study connects artificial sweeteners to weight gain. Whenever you eat, your body is trained to expect calories, but it’s not getting them when you eat zero-calorie sweeteners. You end up craving more food and not feeling full. What’s more, artificial sweeteners are up to 7000 times sweeter than natural sugars and this can desensitize taste buds. As a result, artificial sweeteners can cause you to overeat.


5. Cut Out Soda


The average American drinks 53 gallons of soda a year; if it's regular soda, that comes to about 49 pounds of sugar. Soda is loaded with caffeine, high-fructose corn syrup and calories. In addition to contributing to weight gain, soda increases your risk of diabetes, bone weakening and tooth decay. Even diet soda is packed with artificial sweeteners. Additionally, the carbonation in soda cause air bubbles to form and expand in your abdomen. When they burst, carbon dioxide gas dispersed in the stomach, which can cause excess bloating.

6. Get Moving!


Part of any effective weight-loss routine is exercise. At minimum, make sure you’re walking at least 10,000 steps a day. Beyond that, select a workout routine that best fits your fitness and lifestyle needs.

Blast Fat
Fitness guru Tony Horton, creator of the P90X workout, has a plan to help transform your body in just 10 minutes a day. Try this special workout plan to trim and tone your body. Click here to watch Tony’s workout.

5-Minute Workouts
This Oz-approved series from celebrity trainer Joel Harper will tone your core, butt, arms, thighs and more in minutes. Click here to see the full workouts.

Run a 5K
Get in shape and hold yourself accountable by signing up for a 5K race. Click here to see the benefits and get a training schedule. 

7. Vary Your Caloric Intake


Once your body gets used to consuming the same amount of calories every day, your weight loss naturally levels off to match what you burn. For example, your body simply adapts to 1800 calories and stops slimming down.

To keep your body working hard at shedding those pounds, vary your caloric intake. Consume 1800 calories one day; then reduce to 1600 calories the next day; and 1700 the following day. Keep this pattern going, and your body will have to exert more energy to make adjustments, which can trigger bigger weight loss.

8. Drink More Water!


We all know that water is healthy, but what you may not know is that it could help you shed excess pounds. Each day, drink enough water so that your urine is clear. A recent study showed that your metabolic rate jumps within 10 minutes of drinking ice-cold water, and it stays up for an additional half-hour after you drink it. Research has also found that drinking an average of 6.5 cups of water per day helped people consume 200 less calories a day.

9. Switch to Whole Grains


Instead of white pastas, breads and flour, switch to whole grains. Packed with fiber, whole grains keep you full longer, stabilize blood sugar, and are loaded with vitamins, minerals and antioxidants. Plus, a diet rich in whole grains has been tied to lower rates of chronic disease such as diabetes, high blood pressure, high cholesterol and obesity. Restock your pantry with fiber-rich whole-grain carbs such as:

• Quinoa
• Oatmeal
• Whole wheat bread
• Brown rice
• Whole grain pasta

10. Try a Cleanse


Still can’t quite shed those last couple pounds? The answer might lie in a cleanse, a quick way to eliminate toxins that might cause bloating and inflammation. Traditional cleanses can involve extreme low-calorie fasting, which can slow your metabolism and actually harm your body. Luckily, Dr. Oz has formulated a 48-hour weekend cleanse is based upon eating certain foods that keep your detoxifying systems running smoothly and revitalize your body.

Click here for Dr. Oz’s full 48-Hour Weekend Cleanse
Click here for the cleanse recipes
Click here for the cleanse shopping list

Emotional Eating

Lately has life has changed and there are so many things happening i find myself eating just to eat. Not because i am hungry but because i can :(
Thought that i would try to find some solutions.

Stress, anxiety and depression can all trigger hungry that is not based in physical needs but in your emotional state. Here are few ways to help you manage emotional eating:

• Make a list of activities that you enjoy doing (other than eating!), such as walking, reading, gardening, etc. Keep this list handy and refer to it when you get the urge to eat. 
• Call up a friend or family member who can take your mind off of eating.
• Try waiting out the urge. Give yourself 10 minutes. Then, after 10 minutes, if you really want to eat, have a small portion.
• Drink a glass of water or cup of tea. Hunger can be mistaken for thirst.
• Keep healthy snacks around, such as baby carrots, low fat crackers or cut up fruit, rather than high-fat, high-calorie treats. 
• Don’t deprive yourself. It’s not uncommon for people trying to lose weight to completely cut out all favorite foods, but then end up bingeing on them later. Allow yourself to have a treat on occasion. 
• If you think your eating is due to depression, anxiety or stress, seek out help from a mental health professional.

Its all about me!!!

***i found a great new blog to much on her plate 


 .. i got the link from precise portions and this lady helps you with over eating and the triggers that cause it ... on her FB page she challenges you to ----
commit to one daily act of self-care, one lovely thing, just for YOU every day

Here’s the thing. If you aren’t used to flexing your self-care muscle, you probably won’t find ideas for lovely do-able things you can do for yourself just rolling out of your brain. To change metaphors, those gears are rusty.


In the spirit of making it easy, I’ll give you some ideas to start to wrap your mind around.
Let’s up the level of self-care in the world this month. Take the challenge—commit to doing one lovely thing (big or small) for yourself every day for the next 30 days. Challenge your friends, your sisters, your coworkers—any woman you know who could use a boost, a bit more nurturing, compassion, or love.

Let’s get the word out and make our world, and everyone else’s a slightly better place.
To get the ball rolling, here are some easy ways to be lovely to your sweet self:
Go cut some fresh flowers from your yard and put them in a vase on your desk
Give yourself a pedicure
Take a nap
Put on music when you normally wouldn’t
Sing out loud in your car
Go outside and breathe deep
Spend some extra time petting and cuddling with your pet
Spend some time looking through old pictures
Wear, open, or use that special thing or gift card you’ve been “saving”
Update your playlist by downloading some new music
Sleep on clean sheets
Blow bubbles
Play an instrument
Open the windows
Light a great smelling candle
Stretch. Breathe. Stretch some more
Dance
Call a friend. Make the time (how about writing a letter and mailing it)
Make what YOU want for dinner
Wear something that makes you feel spectacular
Take a bubble bath
Eat on the good china
Go to bed early
Go dig in your garden
Set aside time for that hobby, craft, or activity you haven’t gotten to in months

Has your brain lit up? Have I sparked any new ideas? Let’s grow this list! Leave a comment and share your thoughts and ideas. Let me know if you’re up for the challenge.

One lovely thing. Every day. Yes, you can.

need an id bracelet i think that i found one

http://www.walmart.com/ip/Hope-Paige-Medical-Rope-Knot-Medical-ID-Bracelet-Brown-Khaki-1ct/17132908?findingMethod=rr

MY GOALS

Your Weight Loss Goals

Current: 217

Feb 19

215 pounds

Mar 04

213 pounds

Mar 18

211 pounds

Apr 01

209 pounds

Recommended for you:

• A BMI between 18.5 and 24.9
• A first weight loss goal of 5%, or 10 pounds
• Losing no more than 2 pounds per week (The above weight-loss schedule is based on 1 pound per week. Losing 2 pounds a week will bring you to your goal faster.)
• Final goal weight of 163 pounds or less

Insulin some things i am learning

do not take an insulin dose and get into the water (warm) it will likely cause low blood sugar :(

Its been a while

sicne i have been to the blog, lets see we have had halloween, thanksgiving and christmas and have started a brand new year 2012 .. with the 2012 yr i have also started insulin ... there will be many posts now with regards to the insulin .. as i learn how to use how much to learn and all my questions :) thanks for taking the time to read and go through my story :)