Cooking, Exercising, and living with diabetes

need an id bracelet i think that i found one

2012-02-06T14:58:00.001-08:00

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

MY GOALS

2012-02-03T13:20:00.000-08:00

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

2012-01-13T12:54:00.000-08:00

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

Its been a while

2012-01-13T12:43:00.000-08:00

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 :)

Halloween Candy ---- YEAH some choices for me

2011-10-11T11:02:00.000-07:00

It is the time of the year when candy is everywhere. I want candy, i don't need candy but my eyes say that i want candy, so with all that candy out there what should i pick????

Choose a Fun Size Kit Kat Bar

Fun Size bars are always a more responsible choice than having full-size candy bars, but having the Kit Kat Bar (a wafer-based rather than peanut butter-based bar) will save you 40 calories and 2 grams of carbs and sugar. Choose This: Kit Kat Wafer Bars, 1 snack-size bar (0.53 ounce) -- 70 calories, 4 g fat, 9 g carb (7 g sugar)

Choose Almond M&Ms

Regular milk chocolate M&Ms are made from pure milk chocolate, so they are carb- and sugar-dense. Almond M&Ms displace some of the chocolate by adding almonds to every piece, saving you 3 grams of carbs and 3 grams of sugar in each serving while incorporating some heart-healthy fats.
Choose This: Almond M&Ms, 1 snack-size bag (21 g) -- 110 calories, 6 g fat, 2 g saturated fat, 12 g carb (10 g sugar)

Choose Hershey's Dark Chocolate with Almonds

Dark chocolate contains heart-healthy antioxidants, but not all dark chocolate is created equal. Dove chocolate has 7 more grams of sugar per serving than the same amount of Hershey's Special Dark Chocolate with Almonds.
Choose This: Hershey's Special Dark with Almonds Nuggets, 3 nuggets (1.4 ounces) -- 165 calories, 15 g carb (12 g sugar)

Choose Sugar-Free Jelly Belly Gummy Bears
Fruity chewy candies can be fun to munch on, and they take longer to eat than a two-bite candy bar, but these fruity candies can contain plenty of hidden carbohydrates. Sugar-Free Jelly Belly Gummy Bears contain less than half the calories found in Skittles Original Fruit Candy and zero grams of sugar.
Choose This: Sugar-Free Jelly Belly Gummy Bears, 12 pieces, about 1/4 cup (20 g) -- 35 calories, 14 g carb (0 g sugar)

Choose a PayDay Bar

The combination of caramel, peanuts, and chocolate in these bars makes them so decadent that they should be a once-in-a-while treat. If you are going to splurge, choose the PayDay Bar and save 2.5 grams of saturated fat and 10 calories per snack-size bar.
Choose This: PayDay Bar, 1 snack-size bar (0.6 ounce) -- 80 calories, 1 g saturated fat, 10 g carb (8 g sugar)

Choose a Hershey's Take 5 Bar

Choosing a Hershey's Take 5 Bar is a win-win-win situation. Not only does it contain chocolate, pretzels, caramel, peanuts, and peanut butter, it also contains fewer carbs and less sugar than a Milky Way. Choose This: Hershey's Take 5 Bar, 1 snack-size bar (16 g) -- 90 calories, 10 g carb (7 g sugar)

Choose a Caramel Apple Pop

Suckers or pops are convenient treats that take a long time to eat -- which can make you feel like you are treating yourself to even more candy. Either of these chewy suckers will satisfy your sweet tooth, but the Caramel Apple Pops have 60 calories while the Sugar Daddy provides a whopping 170 calories.
Choose This: Caramel Apple Pops, 1 pop (0.6 ounce) -- 60 calories, 0.5 g fat, 0 g saturated, 15 g carb (10 g sugar)

Choose a Jolly Rancher Lollipop

Eating lollipops rather than pieces of chewy candy is a great way to slow down your sweets eating and possibly eat less. Hard candy (especially hard candy on a stick) takes a longer time to eat than chewy pieces of candy, which can cause you to eat less or feel more satisfied with the same amount.
Choose This: Jolly Rancher Lollipops, 1 piece (0.6 ounce) -- 60 calories, 16 g carb (13 g sugar)

Choose a Strawberry Twizzler Twist

Twizzlers Strawberry Twists are sweet, chewy, and fun to eat. One piece of Twizzlers also contains fewer calories and carbohydrates and less sugar than three pieces of Starburst Original Fruit Chews.
Choose This: Twizzlers Strawberry Twists, 1 regular-sized twist (0.4 ounce) -- 40 calories, 0 g fat, 9 g carb (5 g sugar)

Choose a Hershey's 100-Calorie Crisp Wafer Bar

Just a small handful of Nestle Buncha Crunch will set you back 180 calories and 25 grams of carbs. A Hershey's 100 Calorie Pretzel Bar only contains 100 calories and 13 grams of carbs, an indulgent chocolate and pretzel alternative.
Choose This: Hershey's 100 Calorie Crisp Wafer Bars, 1 bar (0.7 ounce) -- 100 calories, 5 g fat, 3 g saturated fat, 12 g carb (9 g sugar)

Choose Jolly Rancher Hard Candies

It is easy to toss a few pieces of bite-size candy in your mouth and not think anything of it. If you choose long-lasting hard candies with less sugar, they could wreak less havoc on your blood sugars. Jolly Rancher Hard Candies contain only 7 grams of sugar per 3 pieces, while 1 Fun Size bag of Skittles Wild Berry Candies contains 15 grams of sugar.
Choose This: Jolly Rancher Hard Candies, 3 pieces (0.5 ounce) -- 50 calories, 13 g carb (7g sugar)

Choose Sugar-Free Reese's Peanut Butter Cups

Need a sweet and salty, chocolatey and peanut buttery, rich and delicious treat? Look no further. Reese's provides the perfect diabetic-friendly treat in its Sugar-Free Mini Peanut Butter Cups, in which a serving provides only 145 calories and 0 grams of sugar.
Choose This: Reese's Sugar-Free Mini Peanut Butter Cups, 4 pieces (1.2 ounces) -- 145 calories, 22 g carb (0 g sugar)

Choose a Fruit by the Foot

Taffy can bring you back to your childhood with one delicious bite -- but why waste the calories when you don't have to? Try a Fruit by the Foot roll next time you get a craving for this chewy treat, and your sweet tooth will be satisfied.
Choose This: Fruit by the Foot Strawberry, 1 roll (0.7 ounce) -- 80 calories, 1 g fat, 0 g saturated, 17 g carb (9 g sugar)

Choose Sugar-Free York Peppermint Patties
Mint and chocolate treats get their appeal from having contrasting flavors -- sweet mint filling surrounded by a bittersweet chocolate coating. Stop your mint-chocolate craving with York Sugar-Free Peppermint Patties, which contain nearly one-third fewer calories than Junior Mints.
Choose This: York Sugar-Free Peppermint Patties, 2 pieces (0.9 ounce) -- 55 calories, 19 g carb (0 g sugar)

Dr Call

2011-10-05T09:40:00.000-07:00

This morning while i was getting ready the dr called, and you guessed it!!! it was not good news apparently my white blood count is extremely high and i need to do a new cbc panel stat ... UGH what a horrible way to start the day ...
the reasons why your white blood count is high

Causes

By Mayo Clinic staff
A high white blood cell count usually indicates:
An increased production of white blood cells to fight an infection
A reaction to a drug that enhances white blood cell production
A disease of bone marrow, causing abnormally high production of white blood cells
An immune system disorder that increases white blood cell production

Specific causes of high white blood cell count include:

Acute lymphocytic leukemia
Acute myelogenous leukemia (AML)
Allergy, especially severe allergic reactions
Chronic lymphocytic leukemia
Chronic myelogenous leukemia
Drugs, such as corticosteroids and epinephrine
Hairy cell leukemia
Measles
Myelofibrosis
Other bacterial infections
Other viral infections
Polycythemia vera
Rheumatoid arthritisSmoking
Stress, such as severe emotional or physical stress
Tissue damage, such as from burns
Tuberculosis
Whooping cough

How to Stop Over eating

2011-09-15T12:24:00.000-07:00

In Diabetes Burnout, Dr. Polonsky shares five ways to solve binge eating:

1. Adjust your home environment to support your efforts.

2. Plan a more stimulating evening.

3. Unchain your overly restrictive daytime eating.

4. Schedule a regular evening snack.

5. Seek alternative methods for overcoming difficult emotions.

6. Reach out to your friends and family.

7. Increase your eating awareness.

Do you Overeat

2011-09-14T12:26:00.000-07:00

Do you overeat? The key to solving the problem is figuring out *why* you are overeating. Dr. Bill Polonsky shares five triggers in his book "Diabetes Burnout": stomach hunger, eyeball hunger, evening boredom, unconscious eating, and difficult emotions.

Reason for overeating #1: Stomach Hunger. This happpens when you eat small meals during the day and become ravenous at night. Are you guilty about eating too much the night before? Is your meal plan too restrictive? Stomach hunger is often triggered by attempts at dieting or other major food restrictions.

Reason for overeating #2: Eyeball Hunger. If you eat unsatisfying foods during the day, you can get eyeball hunger. Even though you ate plenty of food, your body is unfulfilled and craving more. So ask yourself: are you enjoying the food you eat?

Reason for overeating #3: Evening Boredom. Are you feeling lonely or bored at night, mindlessly watching TV, and wishing you had something to do? You may find yourself aimlessly wandering into the kitchen and eating. This is understandly stimulating. But it's not effective at relieving boredom.

Commit to yourself that you won't eat in front of the TV or while doing other activities

Reason for overeating #4: Unconscious Eating. Do you watch TV with a bag of chips and find it suddenly empty? When you link non-food activities like watching TV or surfing the internet to eating, you set yourself up for overeating.

Reason for overeating #5: Difficult Emotions. Difficult emotions like anger, sadness, anxiety, frustration, or loneliness can urge you to seek comfort in eating. Eating "comfort foods" is calming in children and adults. But the calm doesn't last long, and it doesn't solve the problem.

Changing behavior

2011-08-30T12:09:00.000-07:00

Stanford Professor BJ Fogg, one of the world's leading experts on changing behavior. Here are three scientifically proven ways to form a new habit:

1. Increase your motivation. (HMMMMMMM what can i do to increase my motivation which as of recently has tanked )

2. Make your desired behavior easier to do. (but i don't like exercise so how do i make it easier to do when i dont' like to do it at all)

3. Achieve a smaller goal first.
(five pounds)

Think about your goals. How can you motivate yourself? Can you announce your goal and put your ego on the line? Can you setup your environment so your goal is easier? Can you take one small step forward today?

Losing Weight -- a great article i found

2011-07-04T13:41:00.000-07:00

1.) Focus on a change of heart, not a change of mind. Losing weight through changing what and how much you eat doesn't happen because you rationally decide to lose weight. You have to have a change of heart; that is, you must get in touch with your deepest, heartfelt desires.
Your motivation may not be positive. Indeed, it may stem from a fear of loss. For example, you may not want to get sick. Or you may not want to be ostracized. To get in touch with your motivation, think about the negative consequences of not changing as well as the positive ones. Getting fit must become a priority and your life must be organized accordingly. Nobody can change you but you, and once you've made the changes, you need to stay focused. Successful individuals keep their motivation in the forefront of their minds all the time.
2.) Practice self-discipline. Self-control is a muscle that, like other muscles, needs exercise and strengthening. Change doesn't happen because you want it to happen. Each time you resist temptation, you are developing greater self-control. Success breeds success. Facing down temptations builds strength for future decision moments. Some of my clients throw away their favorite food as a symbolic act that shows they have control over the food and not the other way round.
Self-discipline is required for behavior change, but does that mean that the lack of self-discipline causes obesity? No. That would be like saying aspirin helps a headache go away, so headaches are caused by a lack of aspirin -- which is nonsense!
3.) Eliminate or reduce sugary, fat-laden foods. Such foods create physical changes at a cellular level that alter how our brains and bodies react. When analyzing your level of addiction, consider both physical dependence (changes at the cellular level) and psychological dependence (the habitual repetition of a behavior in an attempt to satisfy an emotional need). For example, how often do you use a sugary treat to lift your spirits?
What is often misunderstood is that these dependences exist on a continuum. You can be mildly, moderately or severely dependent, and the degree of dependence determines how difficult it will be to change.
4.) Make history your teacher, not your jailer. You can learn from your mistakes. Instead of [beating yourself up] when you fail to keep your promises to yourself, seek to gain self-knowledge so you won't repeat the error. No one is perfect. Be sure to acknowledge what you are doing right, not just what isn't working.
5.) Surround yourself with friends, family and colleagues who will support your effort. Getting fit and losing weight absolutely require others. Although you alone can make the changes you need to make, you can't make the changes alone. Not only in terms of eating, but in all areas of our lives, we are much more influenced by other people than we imagine. One of the most potent forces for positive change is the emotional support of the individuals who surround you.
You must, however, ask for the support you need. Don't assume that others know what would be most helpful to you. Similarly, you need to avoid those people who aren't on the same page as you. Social pressure can work for you or against you. Hang out with the right people.

Dr Phil Mc Graw - "The Ultimate Weight Solution" - Chapter 1

2011-04-27T13:35:00.000-07:00

I started chapter one on 4/12/11
Introduction is done:
I hope that these books truly give me the skills to a better me :)

Putting Your Weight on Project status:
PROJECT STATUS means that you do not neglect to take care of yourself first
STEP 1
Determine your get real weight
--- my get real weight is 150 - 165

STEP 2
Check and record your current weight and waist measurements
---weight 221
---waist

STEP 3
Clear your environment of "low-reponse cost, low-yield food"
in plain terms these are foods that you just gulp and gain - easily ingesdted, overly convenient and requiring little or no preparation on your part
---funny thing as i read the list many of the items on there I was told to keep near me for a quick snack like nuts and peanut butter, so this step is going to be hard

STEP 4
Stock your kitchen with "high-response cost, high-yield foods"
--- i will study the list and get back to you

STEP 5
Prioritize exercise into your life
aerobic and weight lifting 3 to 4 times a week
---it was interesting that he writes about lifting weights, i always thought that it would be counter productive to lift weights if i wanted to lose weight as lifting weights build muscle and muscle weighs more than fat ... but it is a must so it looks like i need to sit down and write out a plan ... hmmmmmmmm

STEP 6
create accountability
we all need teammates to give us a push
your team mate is the person that you will at least once a week if not daily report on your compliance with your food plan and your exercise programs and the number of pounds you have lost
--- i have 2 team mates on line - thanks kim and michelle ... hoping to add a few team mates that live a little closer

--- KEEP A PERSONALIZED FOOD DIARY (i will do this on the blog)
this will help keep track of where your calories go and what you can do to make yourself healthier
use the food diary to meal plan

Sleep Step 9

2011-04-14T16:34:00.000-07:00

Step 9: The Rest of Your Life
Give your body some time to adjust to the changes you're making: cutting caffeine, quitting smoking, limiting alcohol consumption, establishing a patterned bedtime, incorporating exercise into your daily routine and transforming your bedroom into a sleep sanctuary.

Getting 7 hours of sleep a night will help you look and feel younger, improve circulation, help lower blood pressure, reduce levels of stress and inflammation, strengthen your immune system, improves memory and helps to control body weight.

If after 4 weeks (longer if you're attempting to quit smoking) you don't see a marked improvement in your sleep pattern, speak to your doctor about your circumstances. If you're taking medications, that could be affecting the way you sleep - or you could simply need professional help to de-stress and identify those life factors that are prohibiting you from getting the sleep your body so desperately needs.

No more naps at work

2011-04-14T09:22:00.000-07:00

Michelle, has told me no more naps at work, when i feel sluggish and tired i am suppose to get up and go for a walk ... so that is what i have been doing :) thanks for the motivation michelle.

Weigh in

2011-04-11T09:30:00.000-07:00

I can't seem to stick to a weight loss plan :(
When i weighed in yesterday i am at the heaviest i have ever been and that discourages me .. being 225 is JUST YUCKKY!
Last week i ordered the Dr. Phil the ultimate weight solution book series and intend on taking control of my life.
Today my goal is just five pounds :)
Today my goal is to read chapter one
I will blog this journey :)

Step 8

2011-03-14T15:17:00.000-07:00

Step 8: Find Fatigue Fighters

Replace your afternoon caffeine lift with something that is not only better for you, it's cheaper! Aromatherapy can wake up certain parts of the brain, and by inhaling some fresh lemon you can give yourself a lemon lift without spending $5 at Starbucks. If you're also trying to lose some weight to improve your sleep hygiene, squeeze that lemon into hot water in the winter or seltzer in the summer for a calorie-free afternoon pick-me-up.

Another Dr. Oz fatigue-fighting tip is to counteract the energy drain caused by a heavy lunch with a preemptive multivitamin. Vitamins C and E open arteries and increase circulation; heavy meals laden with fat constrict arteries and make you sleepier.

Boost your energy by taking D-ribose, or ribose, daily. Some research has found that natural D-ribose supplements can significantly improve energy. It's available in pill or powder form and is an essential energy source for your cells.

Weigh in

2011-02-14T09:30:00.001-08:00

I was 219 this am
YUCK
This week my goal is no DRIVE THRU and gym twice a week.

Sleep Step 7

2011-02-14T04:33:00.000-08:00

Step 7: You Snooze; You Lose

One surefire way to fight your fatigue is to ban the snooze button. You've decided what time you are going to get up every day - and that does not mean 15 minutes early and snoozing until it's time to get out of bed.

Sleep involves several stages: REM sleep is accompanied by vivid dreams and memory consolidation; the third and fourth stages of sleep are deep and restorative. Each night you cycle through these stages. When you hit the snooze button, you alternate between wakefulness and light sleep, which might feel comforting - but there is no physical or mental benefit from this. Set your alarm later and get more REM or quality sleep.

Weight Check in

2011-02-13T22:09:00.001-08:00

Tomorrow is weight check in ... it is the day that i start doing something about this weight ... which means tomorrow night i will have to find my gym membership card ... HMMMMMMMMM wonder where it is

More tips for reducing Cholesterol

2011-02-11T15:05:00.000-08:00

1. Set a target.

You know you've got to get your cholesterol number down, but how low do you need to go? That depends on several factors, including your personal and family history of heart disease, as well as whether you have cardiovascular risk factors, such as obesity, high blood pressure, diabetes, and smoking.

If your risk is deemed high, "most doctors will treat for a target LDL of less than 70," says James Beckerman, MD, a cardiologist in private practice in Portland, Ore. If your risk is moderate, a target LDL of under 130 is generally OK, Beckerman says. If your risk is low, less than 160 is a reasonable target. "The trend now is to treat people earlier, especially if they have two or more risk factors," he says.

2. Consider medication.
Lifestyle modifications make sense for anyone with elevated cholesterol. But if your cardiovascular risk is high, you may also need to take a cholesterol-lowering drug. Michael Richman, MD, medical director of the Center for Cholesterol Management in Los Angeles, calls drug therapy "the only thing that will work fast" to lower high cholesterol. "Everyone should do the basics, like stopping smoking and losing weight," Richman tells WebMD. "But these things lower the risk only modestly. They're nothing to write home about."

Beckerman agrees. "Lifestyle modifications are important, but we should also be emphasizing the benefits of medication when appropriate," he says.

Several types of cholesterol-lowering medication are available, including niacin, bile acid resins, and fibrates. But statins are the treatment of choice for most individuals. "Statins can lower LDL cholesterol by 20% to 50%" says Pamela Peeke, MD, assistant professor of medicine at the University of Maryland School of Medicine in Baltimore.

3. Get moving.

In addition to lowering LDL "bad" cholesterol, regular physical activity can raise HDL "good" cholesterol by up to 10%. The benefits come even with moderate exercise, such as brisk walking.
Robert Harrington, MD, professor of medicine at Duke University School of Medicine in Durham, N.C., urges his patients to go for a 45-minute walk after supper.
Peeke tells WebMD, "I ask people to get a pedometer and aim for 10,000 steps a day. If you work at a desk, get up and walk around for five minutes every hour."

Whatever form your exercise takes, the key is to do it with regularity. "Some experts recommend seven days a week, although I think five days is more realistic," Richman says.

4. Avoid saturated fat.
Doctors used to think that the key to lowering high cholesterol was to cut back on eggs and other cholesterol-rich foods. But now it's clear that dietary cholesterol isn't the main culprit. "Eggs don't do all that much [to raise cholesterol]," Beckerman says. "You don't want to be throwing down six eggs a day, but recent data suggest that it's really saturated fat" that causes increases in cholesterol. And if you cooked your eggs in a slab of butter, don't overlook the fat in the butter.

"One of the first things to do when you're trying to lower your cholesterol level is to take saturated fat down a few notches," says Elaine Magee, MPH, RD, the author of several nutrition books, including the forthcoming Tell Me What to Eat If I Have Heart Disease. "The second thing to do is to start eating more 'smart' fats," Magee says. She recommends substituting canola oil or olive oil for vegetable oil, butter, stick margarine, lard, or shortening while cutting back on meat and eating more fish.

5. Eat more fiber.
Fruits and vegetables, including whole grains, are good sources not only of heart-healthy antioxidants but also cholesterol-lowering dietary fiber. Soluble fiber, in particular, can help lower cholesterol. Beckerman says it "acts like a sponge to absorb cholesterol "in the digestive tract. Good sources of soluble fiber include dried beans, oats, and barley, as well as fiber products containing psyllium.

6. Go fish.
Fish and fish oil are chockablock with cholesterol-lowering omega-3 fatty acids. "Fish oil supplements can have a profound effect on cholesterol and triglycerides," Beckerman says. "There's a lot of scientific evidence to support their use." Fish oil is considered to be quite safe, but check with your doctor first if you are taking an anti-clotting medication.
Magee recommends eating fish two or three times a week. "Salmon is great, as it has lots of omega-3s,"she says. But even canned tuna has omega-3s, and it's more consumer-friendly. The American Heart Association also recommends fish as the preferable source of omega-3s, but fish oil capsule supplements can be considered after consultation with your physician. Plant sources of omega-3s include soybeans, canola, flaxseeds, walnuts, and their oils, but they don't provide the same omega-3s as fish. The biggest heart benefits have been linked to omega-3s found in fish.

7. Drink up.

Moderate consumption of alcohol can raise levels of HDL "good" cholesterol by as much as 10%. Doctors say up to one drink a day makes sense for women, up to two a day for men. But given the risks of excessive drinking, the American Heart Association cautions against increasing your alcohol intake or starting to drink if you don't already.

8. Drink green.
Magee suggests green tea as a healthier alternative to sodas and sugary beverages. Indeed, research in both animals and humans has shown that green tea contains compounds that can help lower LDL cholesterol. In a small-scale study conducted recently in Brazil, people who took capsules containing a green tea extract experienced a 4.5% reduction in LDL cholesterol.

9. Eat nuts.
Extensive research has demonstrated that regular consumption of nuts can bring modest reductions in cholesterol. Walnuts and almonds seem particularly beneficial. But nuts are high in calories, so limit yourself to a handful a day, experts say.

10. Switch spreads.
Recent years have seen the introduction of margarine-like spreads and other foods fortified with cholesterol-lowering plant compounds known as stanols.

11. Don't smoke.
Smoking lowers levels of HDL "good" cholesterol and is a major risk factor for heart disease.

Cholesterol and Heart Disease

2011-02-10T14:41:00.000-08:00

In the annual physical, your doctor checks your cholesterol levels. But what is it? And what do the numbers say about your health?

Cholesterol is a type of lipid or fat. In our bodies, it travels through our blood stream in particles called lipoproteins. Low-density lipoproteins (LDL) are bad because they can lead to a buildup of plaque in arteries.

A mass of plaque can narrow your arteries and restrict blood flow – much like trying to sip juice through a clogged straw. Eventually, the plaque ruptures and a blood clot forms, cutting off the flow of blood, oxygen and nutrients to the brain. Hello, heart attack and stroke!

High-density lipoproteins (HDL), on the other hand, are good because they pick up the LDL clogging your arteries and take it to the liver, where it’s processed and eventually excreted.

A total blood cholesterol level of 200 and above is cause for concern, according to the American Heart Association.

Try these 8 super-foods. Aim to eat all eight daily.

1. Oatmeal
Oats are rich in beta-glucan, a soluble fiber that acts like a sponge to soak up cholesterol.

How to sneak it in: Add cinnamon or dried cranberries to your morning oatmeal for a flavor boost. Oat-bran is a highly concentrated source of beta-glucan and it’s easy to mix into homemade bread, muffin and pancake batter.

2. Almonds
Almonds contain two powerful antioxidants – vitamin E and flavonoids – which prevent the oxidation of LDL, a precursor to plaque buildup.

How to sneak it in: Eat almonds with their skins, which pack a hefty dose of flavonoids. Stir a handful into yogurt or spread two tablespoons of almond butter on whole-wheat bread.

3. Flaxseeds
Flaxseeds contain lignan and soluble fiber, which block the production of LDL and increase your body’s ability to get rid of cholesterol.

How to sneak it in: Eat ground flaxseeds rather than whole ones, because your body can better absorb its nutrients. Brill likes to sprinkle them into her morning oatmeal. New studies also show that whole flaxseeds are better than flaxseed oil for lowering cholesterol.

4. Garlic

Garlic impedes the liver’s ability to make cholesterol.

How to sneak it in: Chop garlic into small pieces to release its flavor. Sauté it with steamed spinach, add it to sauces and soups or purée roasted garlic with cooked potatoes and olive oil for a heart-healthy version of everybody’s favorite: mashed potatoes.

5. Phytosterol-Containing Foods
Phytosterols are a fat found in plant foods such as fruits, nuts, seeds and vegetable oils. They interfere with cholesterol absorption by blocking it from your intestinal cells.

How to sneak it in: Even a vegetarian diet provides no more than 300-400 mg of plant sterols a day.
So supplement this with foods containing added phytosterols – chocolate bars, margarine, cheese, granola bars and cookies, to name a few – but keep an eye on saturated fat and trans-fat content.

6. Apples

Apples, particularly the skin and outer flesh, are rich in polyphenols, powerful antioxidants that help prevent plaque buildup.

How to sneak it in: Chop, slice or dice ’em, but leave the peel on for maximum health benefits.

7. Beans
Beans contain a special soluble fiber that’s fermented in the colon. Healthy bacteria eat the fiber and bean sugars to form short-chain fatty acids, which travel to the liver and inhibit LDL cholesterol production.

8. Soy Protein
Soy protein contains phytoestrogens – compounds that increase the number and effectiveness of LDL cholesterol receptors, improving the liver’s ability to get rid of cholesterol in your bloodstream.

How to sneak it in: Order a soy latte at your favorite coffeehouse, throw tofu into a fruit smoothie, use soy flour when baking, or mix a handful of roasted soy nuts with dried fruit for an energy-boosting trail mix.

Two More Tips

A healthy diet isn’t your only defense against cholesterol.
“Every step works to lower cholesterol in a specific way,” Brill says. “By combining them all, you get an extremely powerful LDL-lowering approach.”

Here are two of her favorite non-food-related tips:

9. Take Metamucil (Psyllium Husk)
Metamucil contains psyllium husk, a fiber that prevents cholesterol from entering intestinal cells. This fiber soaks up cholesterol so you excrete it rather than absorb it into your body. It’s “the most powerful LDL-lowering viscous soluble fiber in existence,” Brill says. How to sneak it in: Adults should consume 10-25 grams of soluble fiber a day, advises the National Cholesterol Education Program, but most get only 3-4 grams.

Brill says you should get half your fiber from a supplement and the rest from food.
Take half your daily dose of Metamucil before breakfast and half after dinner to avoid overloading your body on fiber, which can cause gas, constipation or diarrhea.
Work up to 12 capsules a day, for a total of 6 grams of psyllium husk.

Or use the powdered version, which you can mix into water. It varies by product, but most Metamucil powders contain 3.4 grams of psyllium husk per serving.

10. Work Up a Sweat
Brisk exercise speeds blood flow in your arteries, reducing your chances of inflammation and clogging (two precursors to hardening of your arteries).
How to sneak it in: You don’t have to hit the gym to get some exercise. Clip on a pedometer while you run errands and aim for 10,000 steps a day.

Step 6

2011-02-09T15:21:00.000-08:00

Step 6: Go Back to Sleep
More often than not, we are awakened at least once a night: we can't keep ourselves from waking, but we can help ourselves to go back to sleep.

Here are some tips to keep minor disturbances from interfering with a full night's sleep:
Keep a notebook and pen on your bedside table. Begin writing to-dos and reminders an hour before bed so that you aren't compiling a mental list for the next day. If you awake suddenly remembering an important task, write it down rather than trying to commit it to memory.
Keep a glass of water on your bedside table so that you don't have to get up and go to the kitchen if you are thirsty.
Try counting backwards from 300 by 3s. Simple math can keep our thoughts from wondering and yet isn't so difficult that it will frustrate you.
Use progressive relaxation, a technique that involves tightening and relaxing groups of muscles. Start with the hands and move up to the arms, shoulders, neck, and head, and then down to the legs and feet.
If you're still awake after 15 minutes, get up and do something quiet, like reading a book. Don't turn on the TV or read the latest Facebook updates. You have to let your body and mind slow down to be able to slip into sleep - so that means quiet activities only.

Good News / Bad News

2011-02-09T14:41:00.001-08:00

A1C down to 7.1
Cholesterol up ... so here goes the battle to reduce that ... look for some upcoming interesting stuff about cholesterol

Cholesterol

2011-02-08T16:14:00.000-08:00

I have not been taking my cholesterol meds for some time as when i take them i get horrible horrible leg cramps and all i can get from the doctor is to stretch which does not help. I have been trying to do things on my own so today's test will see if i am better than prior tests :)

10/22/2008	2/19/2009	5/12/2010	9/14/2010

CHOLESTEROL 272              184                 275          242

CHOLESTEROL/HIGH DENSITY LIPOPROTEIN
                                7.0             4.0                6.3             6.1
HDL                         39            46                     44             40
LDL CALCULATED 168          90               166          153
TRIGLYCERIDE 323                241              327         245

HDL cholesterol level. This is the "good" cholesterol.
LDL cholesterol level. This is the "bad" cholesterol.

HGBA1C

2011-02-08T16:04:00.000-08:00

Last night i fasted .. fasting is a hard thing to do it really throws my whole system outta wack but i did it ... these are prior results i am sure hoping for a much better result than the last time :)

HGBA1C   Standard range

11/3/2008       7.1

2/19/2009       7.2

7/28/2009       6.6

5/12/2010       8.6

9/14/2010      8.0

Weight

2011-02-07T16:28:00.000-08:00

Got on the scale this am and really didn't like what i saw ... it is time to do something about it !!! only I can do something about it!!!
I am at 213 the heaviest i have been since my wedding ... and now since my sugars seem to be under control it is time to get this weight OFF OFF OFF ....

Retinopathy

2011-02-07T12:28:00.000-08:00

****been having blurred vision might be worth another check ?????
Combating Retinopathy

Prevention is crucial in keeping your eyes healthy
By Erika Gebel, PhD

Spotting Symptoms
Early detection and treatment are keys for preventing vision loss in people with diabetic eye disease. A common symptom is blurred vision, which can be caused by macular edema or blood vessel growth on the retina. Leaky blood vessels may make floating spots appear or increase in the field of vision. Even though blurred vision or spots may go away, these symptoms require a prompt checkup by a doctor familiar with diabetic eye disease. Failing peripheral vision may signal glaucoma, while overall blurriness could indicate cataracts.

The American Diabetes Association recommends that people over 10 years old with type 1 diabetes should have a comprehensive eye exam within five years of diagnosis and then each year. People with type 2 should be tested shortly after diagnosis (since many will already have had diabetes for years) and then annually. Pregnant women with preexisting diabetes are at particular risk for eye disease, and ADA recommends an examination during the first trimester of pregnancy.

During an eye exam, the doctor will test vision, check eye pressure, and dilate the pupils to allow a thorough inspection of the retina and optic nerve. Sometimes a doctor injects a special dye into a patient’s arm that travels to the eyes, making the blood vessels easier to examine.

Getting Treatment
People who have had diabetes longer, are older, and have poor blood glucose control are all more likely than others to get diabetic eye diseases. High blood pressure is thought to worsen retinopathy, because it stresses the capillaries in the eyes. Studies show that optimal control of blood glucose and blood pressure can reduce the risk of developing retinopathy or slow its progression.

If nonproliferative retinopathy is detected, the first step is usually to get blood glucose and blood pressure under control. If macular edema or proliferative retinopathy is discovered, prompt treatment is needed. Laser photocoagulation, which can “burn” damaged blood vessels shut, is the most common therapy. Another treatment option for severe bleeding is a vitrectomy, surgery that removes some or all of the gel-like vitreous humor from the eye. Glaucoma may be treated with medication, lasers, or surgery. Treatment for severe cataracts involves removing the eye’s lens and replacing it with an artificial one.

Vision problems are far from inevitable. By getting regular medical checkups and keeping a sharp eye on blood glucose control, people with diabetes can greatly up their odds of a life full of seeing the sights.

Italian Stuffed Jalapenos

2011-01-31T22:38:00.000-08:00

joels-italian-stuffed-jalapenos/

Going to make these for hubby this weekend :)

If you’re not afraid of a little jalapeno kick (yes, that’s a dare!), give these ultra flavorful and just plain addictive Italian Stuffed Jalapenos a try.

Joel’s Italian Stuffed Jalapenos

15 jalapenos cut in half, seeded and deveined

1 T. canola oil
1 lb. mild Italian sausage
1/4 c. minced red onion
1/4 c. minced red bell pepper
3 T. minced fresh garlic
2 c. cream cheese
1/4 c. shredded Parmesan, plus more for garnish
Salt and pepper, to taste
1 c. shredded mozzarella cheese
minced chives for garnish
Preheat oven to 350°.
Place halved jalapenos on a pan wrapped in aluminum foil, for easy clean up. Or place jalapenos directly on an oven safe serving dish, to serve directly from. Roast for 10 minutes, or until nicely softened. Remove from the oven and let cool.

Heat the oil in a medium saute pan. Add the sausage and cook for 5 to 7 minutes. Add the onion, pepper, and garlic and cook to soften for about 5 minutes. Remove and place in a large bowl. Cool to room temperature, then add cream cheese and Parmesan. Mix ingredients thoroughly and season with salt and pepper, as needed.

Place approximately 1 heaping tablespoon of mixture into each jalapeno half, and top with a bit of mozzarella cheese.
Turn broiler on medium-high.
Place the stuffed peppers back in the oven and broil until the mozzarella cheese melts and is nicely browned. This should take 5 to 10 minutes. Remove from oven, sprinkle with a bit more shredded Parmesan, and then the chives. Serve warm.

*Note: This does take some time to assemble, but it’s easy to prepare most of it earlier in the day. Have your jalapenos ready by slicing, deveining and seeding them, and then place them in the refrigerator. Prepare the stuffing mixture of sausage, onion, pepper, garlic, cream cheese, and Parmesan (salt & pepper, to taste), and place in a bowl in the refrigerator. When you’re ready to bake the jalapenos, most of the work has already been done!

Paper Trail

2010-12-26T22:45:00.000-08:00

PLASTIC WRAP
best for covering puddings and custards to prevent a "skin" from forming and for keeping food fresh. Work it: wrap an open container of ice cream to prevent ice crystals from forming. (do not use plastic wrap in the microwave)

ALUMINUM FOIL
Best for grilling or for use in the oven. Work it: to soften brown sugar wrap it tightly in foil and bake at 300 for 5 minutes. Also you can roll alumnium foil into a cone and use it as a funnel

WAX PAPER
Great for covering food in the microwave to prevent spattering. Work it: Line the bottoms of cake or loaf pans with the paper for easy removal of baked goods.

PARCHMENT PAPER
Best for lining baking sheets. Work it: bake seafood and vegetables in parchment for easy clean up

Peanut Butter Cookies

2010-12-09T16:06:00.000-08:00

They say they are diabetic friendly :)

1/4 cup margarine, softened

1 cup creamy style peanut butter

1/4 cup egg substitute

2 tablespoons honey

1/2 teaspoon vanilla extract

1 cup Splenda sugar substitute (or any powdered sugar substitute that is the equivalent of 1 cup of sugar)

1 1/2 cups all-purpose flour

1/2 teaspoon baking soda

1/2 teaspoon salt

Directions:Prep Time: 20 mins

Total Time: 29 mins

1 Preheat oven to 350° F. 2 In a large bowl, beat margarine and peanut butter with an electric mixer until creamy, approximately 1 minute. 3 Add egg substitute, honey and vanilla. 4 Beat on high speed for approximately 1½ minutes. 5 Add Splenda and beat on medium speed until well blended, approximately 30 seconds. 6 In small bowl, combine flour, baking soda and salt. 7 Slowly add flour mixture to peanut butter mixture, beating on low speed until well blended, about 1½ minutes (mixture may be crumbly). 8 Roll level teaspoons of dough into balls and drop onto a lined sheet pan, about 2" apart. 9 Flatten each ball with a fork, pressing a crisscross pattern into each cookie. 10 Bake 7-9 minutes or until light brown around the edges. 11 Cool on wire rack.

el Pollo Loco Marinade

2010-11-06T17:19:00.000-07:00

Ingredients

1/4 cup corn oil
1/4 cup melted butter
1/4 cup onion, minced
2 tablespoons garlic, finely minced
2-3 drops yellow food coloring (I OMMITTED)
1/4 teaspoon ground cumin
1 teaspoon dried oregano
4 tablespoons fresh lemon juice
4 tablespoons fresh orange juice
1 chicken, 2-1/2 to 3 pounds, halved
How to make it

--------------------------------------------------------------------------------

Combine oil, butter, onion, garlic, food coloring, cumin, lemon and orange juices in a large shallow pan.
Add chicken halves, turning to coat well.
Cover and marinate several hours, or overnight.
Remove chicken from marinade, then cook over medium coals on barbecue grill, or in a broiler 4 inches under source of heat, until browned on both sides and meat is done, turning and basting frequently, about 25 minutes.

Cut chicken halves into pieces.

Serve with beans and rice, corn or flour tortillas, and fresh salsa.

CAKE POPS

2010-11-04T12:43:00.000-07:00

You see these everywhere and they are so small and so cute.
I have really been wanted to try them however as we all know sugar and diabetes don't mix, however if the frosting is sugar free we might be able to try them and do they make sugar free cakes???? I will be looking into it!!!
Difficulty: Easy
Things You'll Need:

1 box cake mix of your choice

1 can fosting of your choice

1 bag candy melts or chocolate bark, sucker sticks and a styrofoam block

Step One

Bake and cool one 13x9 cake, according to package directions.

After cake has cooled smash cake and mix in 1 can of frosting.

Then refridgerate mixture for 15 minutes.

Step Two

Remove mixture from fridge and form into balls.

After forming all balls insert a sucker stick into each ball.

Then refridgerate again for another 15 minutes.

Step Three

While cake pops are in the fridge melt your candy melts or chocolate bark.

I usually use candy melts since they come in several colors.

Step Four

Remove cake pops from fridge. Dip the cake part into the melted chocolate.

Step FIve

After the cake ball is covered insert the stick into a styrofoam block to allow the chocolate coating to harden.

Step Six

After the chocolate has set ENJOY!

El Pollo Loco Mexican Beans

2010-11-03T12:31:00.000-07:00

Servings - 6
Ingredients:
1/4 cup corn oil (WAY TO MUCH 1 narrowed down to 1 tbs)
5 whole serrano chilis
2 tsp ground serrano chilis (substituted cayenne pepper)
1 can pinto beans, (28 ounces) drain (i didn't drain) (used low sodium beans)
3/4 cup water

Directions:
Prep Time: 5 mins
Total Time: 25 mins
1. Heat oil in large saucepan.
2.Add whole chilis. Cook until tender.
3.Add ground chilis, beans and water. Stir well.
4. Bring to boil, reduce heat. Simmer 17 minutes, stirring often.

Nutrition Facts

Serving Size 6 oz (168.0 g)
Amount Per Serving
Calories 138
Sodium 330mg14%
Total Carbohydrates 24.0g8%
Dietary Fiber 7.0g28%
Protein 8.0g
Vitamin A 0%
Vitamin C 3%
Calcium 7%
Iron 10%

Tortilla Stack

2010-10-18T19:39:00.000-07:00

Makes 8
Prep 15 min
Cook 7 min
Bake 350 for 15 min

1 tbs vegetable oil
1 lb ground beef
1 medium size onion - chopped
1 large green pepper seeded and chopped
1 tsp ground cumin
1 jar (16 ounces) black bean and corn salsa (such as newman's own)
5 8 inch flour tortillas
2 cups shredded mexican cheese blend

Heat oven to 350
Heat oil in a large nonstick skillet over medium-high heat. Add beef, onion and green pepper to skillet and cook stirring occassionally, for 6 minutes. Drain accumulated fat and stir in cumin, cook 1 minute. Stir in salsa and heat through remove from heat, set aside.

Coat a 9 inch springform pan with nonstick cooking spray. Place 1 tortilla in the bottom of pan, then top with 1 heaping cut meat mixture spreading it evenly and leaving a 1-inch border around edges. Sprinkle meat with 1/2 cup cheese and top with 1 tortilla, pressing down gently. Repeat layers 3 more times

Place springform pan in oven and bake at 350 for 15 minutes before slicing and serving.

"Counter" Intelliegence

2010-10-18T19:31:00.000-07:00

If you are like most people me included you store all your vegetables in the crisper. This however is not the case with all vegetables.
Tomatoes - why not fridge? Chilly air dulls the flavor and makes them more acidic. Keep fresh tip place in a spot away from windows so they dont' get direct sunlight Use within 1 week

Potatoes why not fridge? The starch in them will quickly turn into sugar, resulting in too-sweet spuds when cooked. Keep it fresh tip son't wash until ready to eat. Use within 2 to 4 weeks

Cucumbers why not fridge? they become yellow and watery. Keep fresh tip stash in a plastic grocery bag. Use within 1 week

Bananas why not fridge? Low temperatures speed up spoiling. Keep fresh tip store separately on a plate in a cool dry place. Use within 3 to 4 days

Spring Foam Pan

2010-10-17T18:20:00.000-07:00

I came across a reciepe that i would like to try however it called for a springfoam pan, which i do not have in my kitchen, a quick search of google helped me discover substitutions :)

If it calls for a 9 inch springform pan which holds about 10 cups one may use:

1 (10-inch) round cake pan
1 (10-inch) springform pan
2 (8-inch) round cake pans
2 (9-inch) round cake pans

If it call dor a 10 inch springform pan which holds about 12 cups one may use:
2 (8 x 4-inch) loaf pans
1 (9-inch) tube pan
2 (9-inch) round cake pans
1 (10-inch) Bundt pan
2 (11 x 7-inch) baking dishes
2 (8-inch) round cake pans

Little Habits to break so you can lose weight

2010-09-07T13:10:00.000-07:00

1. Listening to music. Soft, appealing sounds encourage you to dine longer and order more food. Loud, fast music speeds eating, meaning you scarf what's on your plate before you realize that you're full. INSTEADTurn off the music at home and focus on the pleasure you get from each bite, or fill up on good conversation instead of dessert during restaurant meals.

2. Standing. Those who eat out of plastic containers at a kitchen counter consume up to 50% more the next time they eat than those who sit at a table and eat off a plate. Standing makes the meal feel more like a snack, which people consider less satisfying, say researchers. INSTEADEat at a proper place setting, even if you're only munching on hummus and carrot sticks, to help make it feel like a meal.

3. Eating a little of everything. People given 24 flavors of jelly beans ate twice as many as those given only 6 flavors, according to the Journal of Consumer Research. A larger assortment appears more interesting and encourages you to sample extra. INSTEAD Survey the food at a party or buffet and decide what you want before filling a plate.

Fresh Fruit: Banana, Common, raw, peeled

2010-09-01T16:44:00.000-07:00

Fresh Fruit: Banana, Common, raw, peeled

Calories (cal) 172
Total Fats (g) 0
Carbs (g) 40
Protein (g) 3

SLEEP to SKINNY

2010-08-30T19:18:00.000-07:00

wow if it were only that easy
I found a great article while looking for ways to go to sleep and stay that way :)
http://www.doctoroz.com/blog/jacob-teitelbaum-md/sleep-your-way-skinny

Sleep Your Way to Skinny
By Jacob Teitelbaum, MD
Obesity is an epidemic and has many causes. One of them is that the average night’s sleep has dropped from 9 hours a night to 6.75 hours a night over the last 100 years, and sleep is responsible for many weight and appetite controlling hormones, such as the growth hormones, leptin, phrelin and ghrelin. So can you really sleep your way to skinny? Many studies suggest you can.

How much sleep is optimal for staying thin? Between 7 and 9 hours is best. Less than 7 hours increases the risk of obesity approximately 30% and adds an extra 5 pounds on average.

According to Jean-Philippe Chaput, MSc, from Laval University in Quebec City, Quebec, Canada, and colleagues, "Current treatments for obesity have been largely unsuccessful in maintaining long-term weight loss, suggesting the need for new insight into the mechanisms that result in altered metabolism and behavior and may lead to obesity."

The increase in body weight in the US population has been paralleled by a reduction in sleep times. For the past 4 decades, daily sleep duration has decreased by 1.5 to 2 hours, and the proportion of young adults sleeping less than 7 hours per night has more than doubled, from 15.6% in 1960 to 37.1% in 2002.

Studies in adults and children have repeatedly shown that reduced sleep is associated with increased weight.

To determine the relationship between sleep duration and weight, researchers followed 276 adults aged 21 to 64 who were enrolled in the Quebec Family Study, a 6-year study in a community setting. The investigators compared weight gain relative to 3 categories of sleep duration ― short (5-6 hours), average (7-8 hours), and long (9-10 hours).

Compared with average-duration sleepers, short-duration sleepers gained 4.4 pounds more in a 6-year period. At 6 years, short-duration and long-duration sleepers were 35% and 25% more likely to experience a 12-pound weight gain, respectively, compared to those who slept 7 to 8 hours a night.

Compared with average-duration sleepers, short-duration sleepers had a 27% increased risk for the development of obesity, and long-duration sleepers had a 21% increase in risk. Adjustment for caloric intake and physical activity did not affect these connections.

Love & Blessings,
Dr. T

Step 4

2010-08-30T14:32:00.000-07:00

All health improvements benefit from keeping a schedule. Whether that's working out everyday before work, stretching every night before bed or automating your meals, creating a schedule helps you to be prepared, and therefore, less susceptible to excuses, lapses and temptations.

This is your schedule:
Set a bedtime that works with your schedule, both during the week and on weekends, and stick to it
4-6 hours before bed, do not eat or drink anything containing caffeine
2-3 hours before bed, do not eat a full meal
60 minutes before bed, turn off all electronics (unless you are a doctor on call, blackberries, cell phones and pagers should not enter the bedroom) and dim the lights. In the middle of your brain is something called the pineal gland. It releases melatonin, the hormone that readies the mind and body for sleep in response to lowered light levels.
30 minutes before bed, have something to drink. Water is preferable, but warm milk can help soothe you to sleep.
5 minutes before bed, make sure your bedroom is dark, quiet and slightly cool. The ideal sleeping temperature is 65F.
Wake up at the same time every day, during the week and on weekends
Helpful hint: Reserve the bedroom for sleep and sex only. You are strengthening the association between your bed and sleep. Do not bring work into the bed, watch TV, talk on the telephone or perform any other wakeful activities.

***i always thought that reading before bed was a good thing but from reading this i am not convinced. Turning off all electrical things is a challenge, i now get off the computer at 10:30 - 11 shower, pack lunch iron, and then hit the hay, if i am waiting for hubby to get home i might turn on the DS and play a few puzzles (i am thinking that this isn't a good idea) but i am finding that being unplugged is a good thing and No cell phone in the bedroom and we have not turned on the bedroom tv in a few months so now i am use to sleeping without noise ... there might just be something to this preparing for bed thing :)

Step 3

2010-08-29T13:31:00.000-07:00

Recently, the National Sleep Foundation asked people what kept them up at night, and it's no surprise that the most popular answers included financial worries, job stress and relationship stress. At the most basic biological level, the brain perceives these problems as threats it needs to process, deal with and solve; it can't turn off its alert system so that your sleep drive can take over.

Eliminating the stress in your life might seem like an impossible task. And it is. Instead of eliminating stress, trying minimizing it by employing effective coping mechanisms. For some, stress can be handled with meditation, yoga, walking or jogging. Ten-thousand steps a day (combined with a healthy diet) will help you lose weight, but stress reduction can be gained in short bursts of activity, like 10 quick jumping jacks or push-ups, or stepping away from your workday stress with a short walk. For more tips on coping with stress in your life, visit the Stress-Proof Your Life Challenge.

Bookend each night's rest with some light physical exercise: before you go to bed, do a soothing, 20-minute yoga routine to stretch your muscles and free them from the stress of the day, each morning, try Dr. Oz's 7-minute workout.

Step Two - Sleep

2010-08-28T16:31:00.000-07:00

Step 2: Keep a Sleep Diary

Part of your sleep surveillance includes keeping a sleep diary. Get a handle on your sleep patterns and expose unhealthy habits. Make sure to note:
What you are doing before bed
The time you went to bed
When you woke up
How long it took you to fall asleep
What time you awoke
The time you spend, if any, napping during the day

***this may prove to be a bit challenging for me. I already have a bunch of notebooks and i blog about my day. I have never noted how long it took me to go to sleep on occassion i have said that i saw every hr on the hr ... which stinks and i do not nap unless i am sick.

Step One - SLEEP

2010-08-27T16:28:00.000-07:00

Step 1: Go On Sleep Surveillance
Now's the time to identify your biggest lifestyle choices that could be affecting how you sleep. Are you a smoker? If so, then this is just another reason why it's time to quit. Several studies have linked cigarette smoking with instances of disturbed sleep. This includes the effects of nicotine and nicotine withdrawal on sleep, the link between smoking and snoring and a tendency for non-smokers to be more alert and energized in the morning.

Giving up tobacco is the single most important thing you can do for your overall health. We're not asking you to go cold turkey - we're not even asking you to do it alone. The success rate of quitting jumps from 2-5% to 30-65% with professional help. Follow Dr. Oz's Kick the Habit Challenge for a flexible timeline that eases you out of nicotine addiction.

Smoking isn't the only lifestyle factor that can drastically affect how you're sleeping; alcohol consumption, anxiety, stress, being overweight or obese, lack of physical activity, certain medications and caffeine intake can all prohibit a sound sleep.

Examine your daily routine. Do you have coffee everyday at 4pm to beat the afternoon slump? Do you have more than 1 alcoholic beverage a day? Do you eat dinner after 8pm? Do you workout? Do you generally go to bed/wake up at the same time each day? Take note of these behaviors. Identifying them now will help you along your search for sleep.

****my factors
anxiety
stress
overweight
caffeine
I do often eat a late dinner
I do go to bed at approximately the same time daily

Beef Steak and Potato Kabobs

2010-08-26T16:50:00.000-07:00

Prep Time: 10 minutes
Cook Time: 22 minutes

Amount for 2 servings
1/2lb top sirloin steak, lean , cut 1 inch thick
1/2lb medium potatoes
1medium zucchini (or yellow squash)
3/8cup steak sauce
1large garlic cloves , minced

1 Cut potatoes into 1-1/2-inch pieces. Place in microwave-safe dish; cover with vented plastic wrap. Microwave on HIGH 6 to 8 minutes or until just tender, stirring once. Cool slightly.
2 Combine steak sauce and garlic in 1-cup glass measure. Microwave on HIGH 1-1/2 minutes, stirring once.
.3 Cut zucchini in half lengthwise. Cut beef steak and zucchini into 1-1/4-inch pieces. Combine beef, zucchini and potatoes and 1/3 cup sauce in large bowl; toss. Alternately thread beef and vegetables onto metal skewers.
4 Place kabobs on grid over medium, ash-covered coals. Grill, uncovered, about 10 to 12 minutes for medium rare to medium doneness, turning occasionally and brushing with remaining sauce during last 5 minutes.

***going to make a few alterations, as i do not have zuccini at home i am gg to use the vegetables i have and create a stew like creation. I might even try to use the George Forman grill

Nutrition Facts
Amount Per Serving
Calories 302.7
Total Carbs 27.2 g
Dietary Fiber 2.6 g
Sugars 2.5 g
Total Fat 6.6 g
Saturated Fat 2.3 g
Unsaturated Fat 4.3 g
Potassium 731.8 mg
Protein 31.5 g
Sodium 665.2 mg
Dietary Exchanges
1/4 Fat,
3 1/4 Meat,
1 Starch,
1 Vegetable,
4 Very Lean Meat

Step 5

2010-08-26T16:33:00.001-07:00

Step 5: Position Yourself for Sleep Success
The one-third of our life that should be spent sound asleep can cause serious harm to your back and your overall health. Whether you're a side sleeper, stomach sleeper or back sleeper, here's a breakdown of how to get in a prime position for better sleep.
Side Sleepers
This is the best position for a healthy night's sleep. It helps protect the alignment of your back's 3 major curves: the lower back, middle back and lower neck. Improper side sleeping can result in the over-constriction of shoulder and neck muscles. To avoid pelvic rotation and lower spine contortion, place a fluffy pillow between your knees. A second fluffy pillow can also be used to fill the space between your ear and the outer edge of your shoulder to equally support both sides of the neck.
Back Sleepers
Never use a fluffy pillow if this your favored sleeping position - it pushes the head forward in an uncomfortable reversal of your neck's natural curve, resulting in neck pain, headaches and decreased breathing capacity. Use a thin pillow under your head and a lumbar pillow to maintain the natural curve of your spine. Money-saving tip: create your own by rolling up a bath towel.
Stomach Sleepers
This is the worst sleep position for your spine. Turning your head to one side distorts the alignment of the spine and neck, leading to chronic lower back pain, neck pain and headaches. In addition, your body weight compresses the lungs impeding the ability to breathe fully and deeply. The best solution for stomach sleeping? Change to side- or back-sleeping if you can. If you can't use a very thin, flat pillow to minimize the above side effects.
For more helpful hints on sleep positions, click here.

Sleep

2010-08-26T16:24:00.000-07:00

I have been struggling to go to bed and then i struggle to get up and then i fizzle mid day. I stayed home on monday and Dr Oz did a segment on preparing going to be so i decided to look into it because i need some help with this ... this is what i came up with

Every one of us should be getting 7 hours of sleep per night; it's essential for our physical health and mental state, helping you look and feel younger, improving circulation, lowering blood pressure, reducing levels of stress and inflammation, strengthening your immune system, improving memory and helping control body weight.
However, only a slim minority of the population tucks itself in at night for a blissful, restorative and essential 7-hour recharge. Sleep deprivation: it's written on our faces, it shows in our job performance and goes hand in hand with America's obesity epidemic.

Fifteen percent of insomnia, defined as difficulty falling or staying asleep, is caused by physical-neuro dysfunctions, or sleep disorders, like narcolepsy, sleep apnea or restless leg syndrome. Individuals suffering from these disorders should see a sleep specialist and be under a doctor's watchful care. However, the other 85% of insomnia is disordered sleep, a similar sounding medical condition that defines the more common and widely felt lack of quality sleep.

This is your wake-up call. It's time to make the lifestyle and diet changes necessary for your best night's sleep.

http://www.doctoroz.com/challenges/dr-ozs-ultimate-sleep-challenge

What is your JOB

2010-08-13T13:49:00.000-07:00

PHYSICALLY ACTIVE
(moderate)
carpenter/painter
chef
farmer
house cleaner
nurse
store clerk
tailor
teacher
waitress

(Heavy)
landscape / yard worker
industrial worker

PHYSICALLY INACTIVE
bank teller
clerical worker
computer programmer
driver (bus, cab, taxi, truck etc)
machinist
sales
telemarketer
writer

now that we now what our job is lets find out how to make it active to make us healthy. :)

Hard Activites

2010-08-12T13:43:00.000-07:00

digging earth
shoveling snow
heavy carpentry / home repair

these activites burn over 200 calories in 30 min increments

Moderate Activites

2010-08-11T13:41:00.000-07:00

Gardening
Mowing with power mower
hedging / trimming lawn
raking leaves
scrubbing floors
carrying out all the trash
caccuming floors
washing cars
washing windows

these activites burn 90 - 130 per half hour

Meds ... they might be working

2010-08-10T13:53:00.000-07:00

Today i had the best sugars i have ever had ... lol
they were 87 this am and before lunch 134 ... maybe the new dosage of meds is working :)

Light Exercises

2010-08-10T13:39:00.000-07:00

Cooking / Baking
dusting
laundry
light carpentry
sweeping floors
washing dishes

these activites burn 90 calories if done for 30 min

How long do you exercise for?????

2010-08-04T22:33:00.000-07:00

it is truly an individual's preference.
JUST MAKE SURE THAT YOU ARE ACTIVE

How to STRETCH

2010-08-04T10:31:00.000-07:00

stretching do's and dont's (page 40)
DO:

relax as you stretch
stretch only to the point that you feel mild tension
hold a stretch for 5 -1 5 seconds
breathe deeply and slowly
keep it comfortable
ease off the stretch if you feel discomfort

DON'T:

bounce of bob
focus on tension-creating thoughts
hold your breath
strain or push to the point of pain

Exercise

2010-07-28T04:28:00.000-07:00

Before beginning a new regiment always check with a dr (the book says so)
I have checked with the dr and i have a GREEN light: So to help me because i can find a million reasons why not to go to the gym as i can find a million reasons to go to the gym,
I am good at going about 2 weeks in a row and then week 3 i find i have things that i have let go and must be done (GOOD EXCUSE HUH)
Well the subchapter in the book says look at your life style:
So that is what i am gg to do:
want to look with me?????????

How do you manage your time?

They say you can add 10 min of exercise 3 times a day with minimal impact to your scheudle.
Going to plot a schedule. stay tuned.

There ideas

get up 10 min earlier
park at the far end of the parking lots
use stairs instead of elevator
take a 10 min storll after lunch
spend 10 min stretching when you get home

NOW Do these things really work?

Exercise

2010-07-27T16:19:00.000-07:00

WHY EXERCISE????????
the book says it will

lift your mood
lighten your weight
builds muscles which burn calories even at rest
reduces stress, anxiety and depression
improves your sex life
gives you more energy
makes you feel great
makes you look great
makes you proud of your self

Do you think that reading this book is exercise??????????

New Medication

2010-07-27T15:35:00.000-07:00

I have seen this advertised a lot lately and it seems to be the answer to my high blood sugars in the morning,
I was wondering if anyone else is on this medication and your thoughts?
thanks for sharing
Pauline

Even though you do your best to manage your type 2 diabetes, it can be tough to keep your blood sugar under control. One option your doctor has is adding once-daily Onglyza™ (saxagliptin).
Onglyza is an oral prescription medicine used along with diet and exercise to control high blood sugar in adults with type 2 diabetes.
In clinical studies, Onglyza lowered A1C, morning blood sugar (FPG), and after-meal blood sugar (PPG) when added to one of several common oral diabetes medicines. Onglyza has not been studied with insulin.
If your current oral type 2 diabetes medication is not enough, you may need extra help.
Ask your doctor if adding Onglyza is right for you.

The "I hate to Exercise" Book

2010-07-26T16:12:00.000-07:00

Is what i am going to be reading and sharing here on the blog.
I know that it has been a while since my last post, but as usual life happens and when that does the blog gets pushed aside.
The young lady at Kaiser suggested this as a good read for me, as i hate to exercise and i have diabetes, so lets see if i can learn some new tricks and lose some weight doing it :)

The book is called The "I hate to Exercise" Book for people with diabetes 2nd edition by charlotte Hayes, MMSc, MS, RD CDE

The explanation exceprt from the book from the Diabetes network (http://www.diabetesnet.com/dmall/product_info.php?products_id=271) is as follows:
Turn everyday home activities into a low-impact fitness plan you'll love
If you're like most people, you probably don't get much exercise, have a hard time sticking with an exercise plan, or find it difficult to perform some of the exercises that health professionals recommend. Fortunately, the key to good diabetes self-care is not fancy exercise equipment, an expensive membership to a gym, or a rigid exercise schedule. The key is simple: stay active by making the most of the activities you already do.
In this revised and expanded second edition, author Charlotte Hayes offers even more easy ways to build activity and exercise into your daily routine. With new exercises, more tips, and an all-new chapter on walking your way to improved diabetes management, this second edition of The "I Hate to Exercise" Book for People with Diabetes is better than ever!
Inside you'll learn how to:
Ease your way into more physical activity
Build an active lifestyle based on your daily routine
Create a fun, low-impact walking program
Set realistic goals and chart your progress
Much more
Don't be intimidated by the difficulty of a structured exercise routine. You'll find that just a little exercise can make a big difference!

Pedometers

2010-04-26T11:48:00.000-07:00

I BOUGHT ONE ... now to start walking to a HEALTHIER ME

Pedometer is not something new. You may have seen it and wonder why people use it. Now, I have compiled some of the frequently asked questions about this fitness gadget. Hope that they will be helpful before you go and get one.

1) What Is A Pedometer?We have odometer in the car recording the miles our cars have traveled. Similarly, pedometers measure our steps.
Once it is programmed according to your age and walking stride, pedometer will tell you how many steps you take, miles you cover and even the total calories you have burned.When worn properly, the pedometer records each step you take by measuring each time your hip moves up and down. It will also measure other movements such as bending to tie your shoes. While that sounds very simple, the technical components within the pedometer have become very sophisticated and the accuracy of pedometers has improved dramatically over the years.

2) Why A Pedometer?Most people will agree that cardiovascular exercises and weight training count towards fitness, but many have forgotten that walking can help improving overall fitness level too. Expert suggested that we should take at least 10,000 steps a day. Office workers will find it is difficult to walk that much. So, pedometer will tell you how many steps you have taken and will help you pushing to your target number of steps a day. Because you can always measure your steps, you will be motivated to walk more.
Also, I believe that it is hard to control what we cannot measure. So, with pedometer, in a way, we will walk more since we can measure how far we have walked.
In case you wonder how many miles is 10,000 steps. Well, it depends on your stride. If your stride (heel to heel) is 2.2 feet, it will be about 5 miles for every 10,000 steps. So, it really depends on the stride of your step. Regardless the accuracy of the measurement, I would say 10,000 is a good figure to start off. In fact, it is not easy to walk that much initially. The average person takes only 3,000 to 4,000 steps a day and many office workers walk much less!

3) When Should I Use A Pedometer?You can wear your pedometer when you are walking. Walk from a parking area, walk your children to school, walk your dog, taking a stroll with a friend after lunch. Your pedometer works whether you are running, walking or climbing the stairs, but it is just measuring the amount of steps you take and not the intensity of those steps.

4) How Do I Wear My Pedometer and Set My Stride Length?Pedometer is normally worn on the hip. It is equipped with belt or waistband clips. The pedometer must remain upright to record correctly, not tilted forward, backward or side-to-side. It will not record properly when open, so keep the pedometer closed unless you are checking your steps.
To set your stride length, mark the position on the front of your foot, then take ten normal steps and mark the position of the front of your forward foot. Measure that distance and divide it by ten. If your total distance is 25 feet, your stride length is 2.5 feet.
The best way to find out if your pedometer is well positioned is to put your pedometer on, press reset and then do a quick 20 step count. If the pedometer is not reading between 19 and 21 steps, try a different position along your waist till you find the one that is best for you.

5) Can I Use A Pedometer Work For Bike Riding?No. Pedometer is designed specifically for walking, jogging, or running. Do not rely on it to measure how long you have traveled when you swim, sleep and cycle.

6) Are You Sure That Pedometer Will Help Me to Lose Weight?Walking 10,000 steps a day will help you burn about 300 to 400 calories. However, the steps of walking over the flat ground and walking up hills will give you different result. So, it really depends.
Walking is a physical activity and every activity will burn calories. However, you are still the one controlling your diet and not pedometer. Just that pedometer will give you the motivation which in turn is important in any long term fitness program.
I believe that aiming for a goal to walk a number of steps daily makes the challenge of getting fit manageable. A step at a time. Focus on just one day at a time. Over a period, you will find yourself going for an extra walk, taking extra steps from the parking lot and expending just a few more calories here and there. After all, these are the small changes that add up over the course of the year leading to permanent, lasting results.

7) Is It Necessary To Buy A Pedometer That Counts Calories Burned And Millage Walked?The simplest and least expensive pedometers just display the steps and distance you cover. There are multi-function models that have display options such as: speed, elapsed time, calories burned, pulse rate and a weekly history of your progress. However, every feature comes an additional cost. So, it is really up to you.

Hopefully, you have a better understanding on this small little gadget. The next time you want to encourage your loved one to walk more for weight loss purpose, you have an idea what to buy as his or her birthday present.

How to get rid of fish smell

2010-04-14T13:12:00.000-07:00

Okay so fish is suppose to be good for us and I would try and cook it more even though i don't like but the smell that lingers kills me. So today while reading family circle I came across a way to get rid of that fish smell.

****sprinkle a bit of cinnmon on a cookie sheet and bake at 250 for about 10 min and smells gone ... we shall see

Blood sugar goal

2010-01-26T21:59:00.000-08:00

Per the kasier handout
ACCEPTABLE blood sugar goals
before meals 80 to 120 mg/dl
two afters after the largest meal less than 160 mg/dl

Maple Glazed Snack Mix

2010-01-21T12:43:00.000-08:00

***i am going to make this on the weekend i will let you know how it goes***
Prep Time 10 min
Bake Time 45 min and cooling
Yield 7 - 1/2 cups

Ingredients
2 cups Corn Chex
2 cups Rice Chex
2 Cups Honey-Nut cheerios
1 cup miniature Pretzels
1/2 cup pecan halves coarsley chopped
1/3 cup maple syrup
1 tbsp butter
1 tsp vanilla extract

Directions
In a large bowl, combine the cereal, nuts and pretzels.
In a small saucepan over low heat, melt butter. Add brown sugar; cook and stir until dissolved. Pour over cereal mixture; stir to coat.
Place on a greased 15-in. x 10-in. x 1-in. baking pan.
Bake at 250° for 45 minutes; stir every 15 min. Spread on waxed paper to cool.
Store in an airtight container

Nutrition Facts:
1 serving (1 cup) equals 104 calories,
4 g fat (1 g saturated fat),
2 mg cholesterol,
141 mg sodium,
17 g carbohydrate,
1 g fiber,
2 g protein.

Diabetic Exchange 1 starch 1/2 fat

HAM, CORN, AND POTATO CHOWDER

2010-01-14T15:44:00.000-08:00

HAM, CORN, AND POTATO CHOWDER

5 medium potatoes
1/3 cup minced onion
2 tbsp. butter
1-1/2 cups milk
4 oz ham, diced
1 can cream of mushroom soup (10-3/4 oz)( i use cream of chicken)
1 can cream-style corn
1/8 tsp cayenne pepper
1/8 tsp black pepper

Peel and dice potatoes, ( i make mine bite size) put in pan, cover with water, bring to boil.
Boil until potatoes are just soft and tender.
In a large skillet, melt butter, sauté onion for 5 minutes.
Drain potatoes, set aside.
In a pot, add onions, milk, ham, cream of mushroom soup and potatoes.
Cook over medium-low heat for 20 minutes, stirring occasionally.
Add cream-style corn and pepper.
Bring to boil, reduce heat, simmer for 20 minutes.

**********I just added all my ingredients in my crock pot and let it cook on high for 3 hours and then i turned to low heat until time for dinner ************ I also double the receipe great for leftovers

protein 19 grams
calcium 203 mg
carbohydrates 95 g
calories 579
fat 15 g
cholesterol 49 mg

Bad Blood sugar

2010-01-14T15:41:00.000-08:00

Monday 225
Tuesday 205
Wednesday 230
Thursday (i didn't bother)

I have had the worst headaches all week i really need to kick it into high gear to get these sugars down, i need to help the medicine work!

New Gym Procedure

2009-08-04T09:42:00.001-07:00

Okay so i was reading over the last weekend and came across an article in woman's day that tells you how to get in shape to run a 5 k or 10 k in 12 weeks. Well i am zealous but not that zealous! I picked the 5 k and started the new regiment on 8/3
Last night i walked 3 miles on the treadmill .... i am not sure why not one of my friends told me just how far 3 miles was ... OH lord i thought that i was seeing the light. Put i pushed through did the entire 3 miles and then soaked!

I got up today and feel okay a little sore in some places but nothing like i had thought that i was going to feel.

Tonight it is 30 min on the bike ... WISH me luck and lets hope this week i go down a few pounds!

Weigh in for the week

2009-07-30T09:40:00.000-07:00

July 30 i was at 210

Weigh in for the week

2009-07-24T11:11:00.000-07:00

Weighed in on the morning of 7/16 down 1 pound 209

Weighed in on the morning of 7/23 UP 1 pound back to 210

But I am okay with that I did not go to the gym once this week.
I did okay by maintaining calorie intake! Life is a battle and a struggle

Parmesan Cheese

2009-07-20T20:29:00.000-07:00

I was reading the June/July Healthy cooking magazine tonight looking for a pork recipe and I have been noticing so many recipes call for Parmesan cheese and what do i find but a little Blurb that says

Parmesan is packed with CALCIUM (and boy do i need this)

French Cheeseburger Loaf

2009-07-19T20:02:00.000-07:00

6 servings

Ingredients

1 lb ground beef

1/2 cup chopped onion (i just used onion powder)

1 small green pepper chopped (i did not use as we are not green pepper fans)

2 garlic cloves, minced

2 tbsp all purpose flour

2 tbsp Dijon mustard (i just used regular mustard)

1 tbsp ketchup

1 tube 11 oz refrigerated crusty french loaf

4 slices of American cheese (i used shredded cheese that i had in the refrigerator)

1 egg white slightly beaten

3 tbsp shredded Parmesan cheese

IN a large skillet brown ground beef, (onion and pepper too) and garlic, until meat is no longer pink, stir in flour, mustard and ketchup and set aside.

Unroll the dough starting at the seam and pat into a 14in x 12 in rectangle. Spoon meat mixture length wise down the center and top with cheese roll dough to center to cover filling and pinch seams to seal. Place on baking sheet seam side down and coat with slightly beaten egg. Add Parmesan cheese. With a sharp knife cut diagonal slits in the top of the loaf and bake at 350 for 25-30 min.

1 slice equals

277 calories

7 g of fat (3g is saturated)

33 mg cholesterol

697 mg sodium

30 g carbohydrate

1 g fiber

21 g protein

diabetic exchange 2 starch 2 lean meat

(you can alter the recipe to lower some of the numbers. I did notice at the store that the breads all had a different amount of cholesterol and sodium content)

GYM News

2009-07-17T15:22:00.001-07:00

Okay i started the gym, why because i want to be healthy and go to ALASKA skinny (hey we all need motivation)

I started back to the gym at a whopping 210.
So week 1
July 8 -15
July 8 - walked 20 min and 200 sit ups
July 13 road 5 miles and did 200 sit ups
July 15 walked 30 min (2 miles) and did 175 sit ups

Weighed in on the morning of 7/16 down 1 pound 209

Pizza Joes

2009-07-17T15:09:00.000-07:00

I was not a fan of sloppy joes growing up and have only eaten them maybe a handful of times in my adult life. But while reading the August / September 2009 Healthy Cooking Magazine I came across something called PIZZA JOES. The recipe seemed easy enough and sounded tasty:

1 lb lean ground beef

1 medium onion

1/4 cup chopped green pepper

1 jar (14oz) pizza sauce

3 oz sliced turkey (about 50 slices) chopped

1/2 tsp dried basil

1/4 dried oregano

6 hamburger buns

6 tbsp shredded mozzarella cheese

In a large skillet cook the beef, onion and pepper over medium heat until meat is no longer pink, drain if necessary. Stir in pizza sauce, pepperoni and herbs, bring to a boil. Reduce heat cover and simmer.

Spoon 2/3 cup beef mixture onto each bun sprinkle with cheese. Place on a baking sheet. Broil 3-4 inches from the heat for 1 min until cheese is melted. Replace tops

1 sandwich equals

329 calories

11 g fat

59 mg cholesterol

825 mg sodium

29 g carbohydrate

3 g fiber

26 g protein

****to reduce some of these numbers i omitted the pepperoni as it is high in sodium. I used onion powder and no peppers (i had no peppers on hand). I scooped the inside of the bread out before placing the mixture in their to create a pocket of sorts and it worked wonderful. I used my toaster oven to broil

CREAMED POTATO SOUP

2009-06-23T09:56:00.000-07:00

I looked high and low for a diabetic soup receipe however they all seem to have a lot more ingredients that didn't necessarily fit my fancy they all had the same ingredients here and a few more things most calling for milk and cream of chicken or mushroom soup! I think that this one will work just fine

Ingredients
5 lbs potatoes, peeled and diced in 1 to 2-inch chunks
1 teeny onion, diced
4 cloves garlic, minced
1 teaspoon seasoned salt1/2 teaspoon black pepper
1/2 teaspoon red pepper
2 quarts chicken broth
2 (8-ounce) packages cream cheese, to add at the end
crumbled bacon and green onion or chives as garnish (optional)

The Directions.
Use a 6 quart or larger slow cooker. Peel and dice the potatoes, and put them into the stoneware. Add onion and garlic. Sprinkle in the seasonings, and pour in the broth. Cover and cook on low for 8 hours, or on high for 4. The potatoes should be fork-tender. You can use a potato masher to mash the potatoes in the soup, or a hand-held immersible blender. I suppose you can also leave the potatoes in chunks, if you really wanted, but I wanted a smooth soup.After smashing the potatoes, crumble in both packages of cream cheese, and put the lid back on. Cook on high for about 30 minutes, or until the cream cheese is completely dissolved. Stir a few times during the 30 minutes.Garnish with crumbled bacon, green onion or chives, and I'd assume cheddar cheese would be just delightful.

Cheesy chicken, baked with salsa.

2009-05-17T23:29:00.000-07:00

Prep Time 20 minutes
Cook Time 65 minutes

Ingredients
1 cooking spray
2 lb boneless skinless chicken breasts
2 cup salsa
15 oz Corn, yellow, sweet, kernels, cooked, drained
1 1/2 cup Cheese, colby & monterey jack, finely shredded
1/2 cup fresh chopped green onion, optional

1 Preheat oven to 350 degrees F, and place the chicken in a 2 - quart casserole coated with nonstick cooking spray, and cover with the salsa and corn.
2 Cover, and bake for 1 hour. Uncover and sprinkle with cheese, and continue cooking for 5 minutes or until it is cheese bubbles.
3 Sprinkle with the green onion, if desired, and serve.

Nutrition Facts Amount Per Serving
Calories 330.6
Total Carbs 26.6g
Dietary Fiber 2.4g
Sugars 4.7g
Total Fat 8.7g
Saturated Fat 4.4g
Unsaturated Fat 4.4g
Potassium 542.1mg
Protein 37.1g
Sodium 452.8mg

Dietary Exchanges
1 Fat,
1 Meat,
1 1/4 Starch,
1 Vegetable,
4 Very Lean Meat

Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.

Pineapple Honey Chicken Breasts

2009-05-08T12:25:00.000-07:00

Pineapple Honey Chicken Breasts

Prep Time 5 minutes
Cook Time 6 minutes
Difficulty Easy
Yields 4 servings

Ingredients
1/4 cup low sodium soy sauce
1 tsp ground ginger
1 tsp vegetable oil
1 medium garlic cloves, minced
2 tbsp honey
4 boneless skinless chicken breasts, chicken breast halves
4 piece Pineapple, slices, 3" x 3/4", fresh, 1/2-inch thick (4 canned pineapple slices may be substituted)
cooking spray

Directions
1 Coat the grill with cooking spray and preheat for 5 minutes.
2 Blend the soy sauce, ginger, oil, garlic and honey.
3 Place the chicken in the grill and spoon the soy honey sauce over each piece.
4 Grill for 3 minutes.
Place 1 slice of pineapple on each piece of chicken and grill for 3-5 minutes.

***I served with four cheese potatoes that i added real chunks of cheddar cheese too. I think it would have tasted good with wild rice and edanome.

Nutrition Facts (for chicken only)
Amount Per Serving
Calories 180.1
Total Carbs 9.3g
Dietary Fiber 0.5g
Sugars 6.5g
Total Fat 3.1g
Saturated Fat 0.6g
Unsaturated Fat 2.5g
Potassium 343.8mg
Protein 27.7g
Sodium 464.5mg
Dietary Exchanges
1/2 Fruit,
1/2 Other Carbohydrate,
3 1/2 Very Lean Meat

adjusted meds

2009-04-23T09:10:00.000-07:00

well i did not take the medication last night ... yep not even the half but the good news is that i was able to sleep and i had no vomitting or nausea today i will start the half pill at breakfast and half pill at dinner and see how it turns out!

Side effects -- day 3

2009-04-22T16:52:00.000-07:00

i am done, i have emailed the Dr, i can't take it! If it isn't coming out one end it is the other end, i take the pills and within an hr I am sick. After i eat within an hr i am sick, this isn't normal it isnt' going away ....

Dr verdict:
Try a half of pill at breakfast and at dinner and see if that helps ....

************on a side note ... my feet aren't hurting but the payoff is everything else is ...

Medicine - is this a reaction?????

2009-04-20T23:31:00.000-07:00

Starting at about 1 am this morning, i started vomitting and my legs hurt super bad (ouch these cramps are something else). I was so restless and didn't sleep that i called into work and told the boss i would be in later.
As later came the dizziness, the nausea, the vomitting, the leg cramps, the exhaustion just seem to get worse. And oh yeah i am suppose to take another pill .. yeah RIGHT -- WRONG food stinks and i will not be eating ... These are side affects of the drugs so I will try and wait it out and see if this shall pass.

Medicine

2009-04-18T21:30:00.000-07:00

The change in the metaformin seems to be doing the trick, the blood sugar readings are closer to where he wants me to be, and the pain is my feet are starting to subside .... I hope this path continues as i need to start exercising soon.

Dr Appt

2009-04-17T16:27:00.000-07:00

Today i went to the doctor. My feet have been killing me. I feel like someone is continually running hot sand paper over the bottom of my feet and i have been waking up in the middle of the night with horrible leg cramps, this has got to stop. I think at this point i am sleep deprived. Not to mention when i refilled my prescription of blood pressure medicine that they are using a new manufacturer and it is affecting my sleep pattern too, now I can't seem to stay awake but when i am asleep it is a really restless sleep.

The Dr visit went well, he said i have neuorpthoy (sp) and he is gg to change the metformin from 1/2 pill before breakfast to 1 pill before breakfast and one before dinner. We shall see how this is working.

BTW at the dcotors i weighed in at a big 207 (OUCH)

Buttermilk biscuits topped with chicken and vegetables.

2009-03-11T15:17:00.000-07:00

Buttermilk biscuits topped with chicken and vegetables.

Prep Time 4 minutes
Cook Time 12 minutes

Ingredients
6 oz refrigerated buttermilk biscuit dough
1 cooking spray
9 oz boneless skinless chicken breasts, diced
1 tsp minced garlic (i used garlic powder)
10 oz mixed frozen vegetables, thawed and drained
1/4 cup white wine (dry ) (i used double the water)
1/4 cup water
1/4 tsp black pepper
10 3/4 oz reduced fat condensed cream of chicken soup,

Directions
1 Preheat the oven. Bake the biscuits in accordance with the directions on the package.
2 Spray a nonstick skillet with the cooking spray and heat over medium-high. Cook the chicken and garlic for 5 minutes.
3 Mix in the vegetables, chicken broth, water, pepper, and soup.
Cook for 5 minutes over medium heat, stirring frequently.
4 Separate the biscuits in half. Set the halves on plates and top with the chicken mixture.

Nutrition Facts
Amount Per Serving
Calories 213.9
Total Carbs 21.2g
Dietary Fiber 1.6g
Sugars 4.2g
Total Fat 5.1g
Saturated Fat 1.3g
Unsaturated Fat 3.8g
Potassium 209.3mg
Protein 17.2g
Sodium 568.7mg

Dietary Exchanges
1/2 Fat,
1 Starch,
2 Very Lean Meat

Thyme

2009-03-11T12:02:00.000-07:00

I found some great information on Thyme here http://www.whfoods.com/genpage.php?tname=foodspice&dbid=77.

A lot of the receipes that i hav ebeen making called for Thyme and in an effort to educate myself I thought i would try and figure out why.

Description
A delicate looking herb with a penetrating fragrance, thyme is an herb we should all take time to investigate and enjoy. And with about sixty different varieties including French (common) thyme, lemon thyme, orange thyme and silver thyme, this herb is sure to add some spice to your life.
Thyme leaves are curled, elliptically shaped and very small, measuring about one-eighth of an inch long and one-sixteenth of an inch wide. The upper leaf is green-grey in color on top, while the underside is a whitish color.

Health Benefits
Thyme has a long history of use in natural medicine in connection with chest and respiratory problems including coughs, bronchitis, and chest congestion. Only recently, however, have researchers pinpointed some of the components in thyme that bring about its healing effects. The volatile oil components of thyme are now known to include carvacolo, borneol, geraniol, but most importantly, thymol.

Thymol - named after the herb itself - is the primary volatile oil constituent of thyme, and its health-supporting effects are well documented. In studies on aging in rats, thymol has been found to protect and significantly increase the percentage of healthy fats found in cell membranes and other cell structures. In particular, the amount of DHA (docosahexaenoic acid, an omega-3 fatty acid) in brain, kidney, and heart cell membranes was increased after dietary supplementation with thyme. In other studies looking more closely at changes in the brains cells themselves, researchers found that the maximum benefits of thyme occurred when the food was introduced very early in the lifecycle of the rats, but was less effective in offsetting the problems in brain cell aging when introduced late in the aging process.

Nutritional Profile
Thyme is an excellent source of iron, manganese, and vitamin K. It is also a very good source of calcium and a good source of dietary fiber

Peppered Pork Chops

2009-03-10T21:02:00.000-07:00

Peppered Pork Chops

Prep Time 5 minutes

Cook Time 10 minutes

Ingredients

4 whole loin lean pork chops, about 3/4-inch thick
2 tsp black pepper, coarsely ground
1/2 tsp ground thyme, dried
2 tsp vegetable oil
2 tsp worcestershire sauce

Directions
1 Coat chops with pepper and thyme.
2 Heat oil in large heavy skillet over medium-high heat.
3 Add chops, cook to brown one side (2-3 minutes); turn to brown other side.
4 Remove chops from pan, keep warm.
5 Add Worcestershire sauce to pan, stirring constantly to remove any pan juices and brown bits on bottom of skillet. ( i didn't have any juices left to do this with so i just added some Worcestershire suace after the fact)
6 Pour accumulated juices over chops and serve. (

Nutrition Facts
Amount Per Serving
Calories 188.4
Total Carbs 1.4g
Dietary Fiber 0.3g
Sugars 0.3g
Total Fat 8.8g
Saturated Fat 2.5g
Unsaturated Fat 6.2g
Potassium 436.4mg
Protein 24.4g
Sodium 86.9mg

Dietary Exchanges
1/2 Fat,
3 Meat

The Cholesterol meds are working sort of

2009-02-23T12:09:00.000-08:00

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

2009-02-19T11:25:00.000-08:00

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

2009-02-10T11:01:00.001-08:00

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

2009-02-06T23:54:00.001-08:00

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

2009-02-06T23:11:00.000-08:00

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

2009-02-03T16:24:00.000-08:00

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

Dietician Counseling

2009-01-15T08:12:00.000-08:00

I met with the dietician last night all to my surprise or not to my surprise she had no good news.
I guess for now and maybe forever choking this out but i might just give up soda or at least reduce my intake drastically.
She told me that my calorie intake a day is 1,600 if i were to drink a soda that i need to give up a carb ... oh the pros and cons of this problem.

Tonight is weight management at the clinic. I am a competitive being so i am hoping that this will help me

Starting Monday i start the gym ... Dr said i need to lose 41 pounds to be at optimum weight.

As my sugars are high in the AM she thinks that i need to snack before bed!

Southwestern Chicken

2009-01-14T20:05:00.000-08:00

Ingredients
2 tbsp olive oil
1 medium garlic cloves , pressed
1 tsp ground cumin
1 tsp chili powder
1 tsp oregano leaves , dried
1/2 tsp salt (omitted as i am not allowed salt)
1 lb boneless skinless chicken breasts (halves or thighs) (i made 3 ozs for dinner and 3 for lunch)

DIRECTIONS
1 In a small bowl, combine oil, garlic, cumin, chili powder oregano, and salt. Mix them together.2 Brush the mix over both sides of the chicken to coat. Heat chicken over medium-hot grill for 8 to 10 minutes or until center is no longer pink. Flip once over during grilling. Can be served immediately.

I added a small tomato and a 1/2 cup premade (by me) potato salad. (this gave the meat a great flavor)

Makes 4 servings
Amount Per Serving
Calories 207.9
Total Carbs 0.6g
Dietary Fiber 0.3g
Sugars 0g
Total Fat 8.6g
Saturated Fat 1.4g
Unsaturated Fat 7.2g
Potassium 345.5mg
Protein 29.8g
Sodium 375.4mg

Dietary Exchanges

1 1/4 Fat,

4 Very Lean Meat

Chicken Cilantro

2009-01-13T18:45:00.000-08:00

Here is what i made for dinner tonight (dlife.com)

CHICKEN CILANTRO

Ingredients
1 small onions , chopped
1 medium garlic cloves , finely chopped
1 tbsp margarine
1 lb boneless skinless chicken breasts , cut in 4 servings
1/8 tsp salt (omitted)
1/4 tsp black pepper , if desired
2 tbsp fresh cilantro , snipped

Directions
1 In a skillet, cook onions and garlic in margarine until onion is tender
2 Add chicken, salt, and pepper.
Cook and stir over medium-high heat about 5-10 minutes.
Stir in cilantro. Garnish with a lemon wedge if desired

I added over a bed of Cajun style rice.

Makes 4 servings
Amount Per Serving
Calories 177.8
Total Carbs 2g
Dietary Fiber 0.3g
Sugars 0.7g
Total Fat 4.5g
Saturated Fat 0.9g
Unsaturated Fat 3.6g
Potassium 369.4mg
Protein 29.9g
Sodium 183.5mg

Dietary Exchange
s1/2 Fat,
1/4 Vegetable,
4 Very Lean Meat

Making 2009 better

2009-01-07T09:41:00.001-08:00

I found this on my friend namoi's blog who found it on her friend Nancy's blog so i thought since i am making a lot of changes that this is appropriate

40 Tips for a Better Life in 2009
1. Take a 10-30 minute walk every day. And while you walk, smile. It is the ultimate anti-depressant.
2. Sit in silence for at least 10 minutes each day.
3. Buy a DVR and tape your late-night shows and get more sleep.
4. When you wake up in the morning complete the following statement, 'My purpose is to __________ today.'
5. Live with the 3 E's -- Energy, Enthusiasm, and Empathy.
6. Play more games and read more books than you did in 2008.
7. Make time to practice meditation and prayer. They provide us with daily fuel for our busy lives.
8. Spend time with people over the age of 70 and under the age of 6.
9. Dream more while you are awake.
10. Eat more foods that grow on trees and plants and eat less food that is manufactured IN plants.
11. Drink green tea and plenty of water. Eat blueberries, wild Alaskan salmon, broccoli, almonds, & walnuts.
12. Try to make at least three people smile each day.
13. Clear clutter from your house, your car, your desk, and let new and flowing energy into your life.
14. Don't waste your precious energy on gossip, OR issues of the past, negative thoughts, or things you cannot control. Instead, invest your energy in the positive present moment.
15. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class, but the lessons you learn will last a lifetime.
16. Eat breakfast like a king, lunch like a prince, and dinner like a college kid with a maxed out charge card.
17. Smile and laugh more. It will keep the NEGATIVE BLUES away.
18. Life isn't fair, but it's still good.
19. Life is too short to waste time hating anyone.
20. Don't take yourself so seriously. No one else does.
21. You don't have to win every argument. Agree to disagree.
22. Make peace with your past so it won't spoil the present.
23. Don't compare your life to others'. You have no idea what their journey is all about.
24. No one is in charge of your happiness except you.
25. Frame every so-called disaster with these words: 'In five years, will this matter?'
26. Forgive everyone for everything.
27. What other people think of you is none of your business.
28. REMEMBER, GOD heals everything.
29. However good or bad a situation is, it will change.
30. Your job won't take care of you when you are sick. Your friends will. Stay in touch.
31. Get rid of anything that isn't useful, beautiful, or joyful.
32. Envy is a waste of time. You already have all you need.
33. The best is yet to come.
34. No matter how you feel, get up, dress up, and show up.
35. D o the right thing!
36. Call your family often. (Or e-mail them to death!)
37. Each night before you go to bed, complete the following statements: I am thankful for __________.Today I accomplished _________.
38. Remember that you are too blessed to be stressed.
39. Enjoy the ride. Remember this is not Disney World and you certainly don't want a fast pass. You only have one ride through life, so make the most of it and enjoy the ride.
40. Share this with those you care about. I just did. May your troubles be less, May your blessings be more, May nothing but happiness come through your door!

Class

2008-12-10T16:46:00.001-08:00

I went to a diabetes management class held by Kaiser.
They taught us what diabetes was, how to manage, how to use our machine, a dietitian came in and talked to us about what we should eat and what a portion size is.
It was a 2 hour class.
Currently i take my sugars 4 times a day before each meal and i am usually high, meaning i am over 150 at times i have hit over 200 I can't seem to get them done to the normal range.
**Well the first thing i learned is that i should take my sugars 2 hours after eating.
**Never take your sugars when you have lotion on your hands
**check you machine to make sure that it is reading right. Yes use the solution in the kit and do a test strip based on the strip bottle to make sure your meter is right.

The most important thing i learned is that 2 hrs after a meal your sugars should be below 160 and your blood sugar should be 130/80 ... i have a blood pressure cuff i will start using that .. .but the reason of this post is to tell you that i hit the right sugar level both times today.
I took it 2 hours after eating and had awesome sugars, so i think that i am going to change to after meals! :)

I will share the meal plan in the next blog post for now i am off to dinner with hubby!!!

An answer

2008-12-09T16:54:00.000-08:00

to my question posted earlier

Why must the finger pricker thingy HURT so bad?

the nurse said that you were barely suppose to feel this ... BOY oh BOY i am doing something wrong. I changed the location of the prick, i am now doing it on the meaty fat side of your finger near the nail and not the pad part of my finger seems to have made a tad bit of difference. BTW the pricker thingy is called a penlet!

I fell off the wagon

2008-11-26T10:25:00.000-08:00

I had not had a drink of mountain dew since Nov 10. Well last night i drank about 4 oz of the refreshing beverage and to my great surprise it didn't quench my thirst and it didn't taste very good ... oh what a sad day!!

It did i think play havoc on my sugars as this morning they were back up above 180.

There are some things that i just dont' understand yet

2008-11-20T15:26:00.000-08:00

Why for instance if i have given up mountain dew is my sugars still 168.
What can i really eat for breakfast?
Why must the finger pricker thingy HURT so bad?
What can i do to bring the sugars down (i have changed my diet)???

***SO many questions so few answers***

Rosemary Grilled Beef

2008-11-19T15:21:00.000-08:00

Great grilled beef with a rosemary garlic rub ***sorry no pictures***

Prep Time 2 minutes
Cook Time 15 minutes
Yields 4 servings

Ingredients
2 tbsp fresh rosemary, chopped
1 1/2 tsp salt substitute seasoning
1 tsp garlic powder
1/2 tsp chopped parsley
1 lb Beef, top sirloin steak, lean, raw 1 tbsp olive oil

1 Combine rosemary, salt, garlic powder, and parsley in a small bowl. Mix well.2 Brush both sides of steak with oil. Sprinkle with herb mixture, pressing onto steak. Grill or broil steak 15 to 20 minutes or until desired doneness, turning halfway through grilling time.

This rub is also great on lamb or pork.

***It was quick tasted good and i added cabbage and corn on the cob and small helping of potato's which i can happily say i didn't finish)

CINNAMON

2008-11-15T10:56:00.000-08:00

Okay i was doing some reading and came across this comment over and over and over and i will ask my doctor in 2 weeks ...

Cinnamon has been determined that it helps to regulate blood sugar.

http://diabetes.about.com/od/whatsonthehorizon/qt/cinnamon.htm

There has been a lot of talk these days about cinnamon. According to some studies, cinnamon may improve blood glucose and cholesterol levels in people with Type 2 diabetes. The results of a study from 2003 in Pakistan showed lower levels of fasting glucose, triglycerides, LDL cholesterol and total cholesterol after 40 days with levels continuing to drop for 20 days after that.
The study was made up of 60 people with Type 2 diabetes who were divided into 6 groups of 10. Three groups received cinnamon in the form of capsules totaling 1, 3 or 6 grams of cinnamon a day. The other three groups received placebo capsules. The capsules were taken three times a day, after meals. All three levels of cinnamon showed results, leading researchers to believe that as little as 1 gram a day of cinnamon may benefit people who have Type 2.

Your THOUGHTS ...

i would love for this to be true as i hate eating BLAND oatmeal

Chicken Quesadillas

2008-11-14T11:23:00.000-08:00

SERVES 6 (a Serving Size is two halves)
Ingredients
4 boneless, skinless chicken breasts, each 4 ounces
1 cup chopped onions
1/2 cup smoky or hot salsa
1 cup chopped fresh tomatoes
1 cup chopped fresh cilantro
6 flour tortillas, each 8 inches in diameter
1 cup shredded reduced-fat cheddar cheese

Directions
Preheat the oven to 425 F. Lightly coat a baking sheet with cooking spray.

Cut each chicken breast into cubes. In a large, nonstick frying pan, add the chicken and onions and saute until the onions are tender and the chicken is thoroughly cooked, about 5 to 7 minutes. Remove from heat. Stir in the salsa, tomatoes and cilantro.

To assemble, lay a tortilla flat and rub the outside edge with water. Spread about 1/2 cup of the chicken mixture onto the tortilla, leaving about 1/2 inch free around the outer rim. Sprinkle with a spoonful of shredded cheese. Fold tortilla in half and seal. Place on a cookie sheet. Repeat with the remaining tortillas. Lightly coat the top of the tortillas with cooking spray.

Bake until the quesadillas are lightly browned and crispy, about 5 to 7 minutes. Cut in half and serve immediately.

****This makes a lot of food! Tim was able to have left overs for 4 nights and i still have some chicken stuff left. Hints instead of baking i think next time i will use in my george foreman grill and not spray the tortillas. I think that the meat needs to have a seasoning even though we added the salsa it was still bland. Otherwise another successful meal and even tim liked it!

Zesty Pork Chops with Salsa

2008-11-13T12:23:00.000-08:00

INGREDIENTS

Nonstick vegetable cooking spray

1/2 tsp vegetable oil

1 (6-oz) lean pork chop, boneless

1/4 cup medium salsa

2 tsp canned, diced green chilies

Pinch of cumin

2 tbsp frozen corn

1/4 cup long-grain brown rice, cooked according to package directions without salt or fat

1 tbsp onion, chopped

1 tbsp red bell pepper, chopped

1/8 (15 1/4-oz) can red kidney beans,drained

Pinch of salt

Pinch of pepper

INSTRUCTIONS
In a small skillet sprayed with nonstick vegetable cooking spray, heat 1/2 tsp vegetable oil over medium-high heat. Add pork chop and cook for 3 minutes on each side to brown. Combine salsa, green chilies, cumin, and corn in skillet. Reduce heat, cover, and simmer for 10 to 15 minutes. In another skillet sprayed with nonstick vegetable cooking spray, over medium-high heat, add onion and red bell pepper. Saute for 2 minutes. Add kidney beans, salt, and pepper. Stir in cooked rice and mix well. Serve pork chop with rice mixture.

**I also had a small dinner roll**
Serves 1. ( i have been doubling so that tim can get a taste too)

***I did not have beans, onion or bell pepper so i omitted those. I also recommend cutting the fat off the pork chops and using that instead of oil.***

**These were very tasty and had a great bite

*Tim took for lunch today so his review is forthcoming.

A lifestyle Change that i never thought ...

2008-11-12T11:29:00.000-08:00

Would be possible.
On Monday November 10, we were no where near a location that carried Mountain Dew. Now this is my drink of choice and my total downfall when it comes to controlling sugar. Many times i would rather drink a dew and give up eating (this isn't' healthy). But i was not in a hurry to drink one on this morning and i didn't' get the caffeine withdrawal headache, see ladies and gentlemen i drink and have drank almost a six pack a day some days more some less since high school ... i am old so i have been drinking like this for the better part of 20 years! YIKES!! Well, i didn't get the headache so we went on and never bought a soda. Tuesday morning came and it was time to go to work and for sure i thought that i would have a horrible headache and a yearning for my dew, not having one int he refrigerator at home helped me not to have one, and at lunch with hubby i ordered water and the place served DEW (wow that takes some serious courage). Day THREE without a dew and honestly i want one, i have a minor headache but am not going to cave i am on day three .... can i go longer .. anyone care to set a wager on this ....

Chicken Kabobs with Fettuccini

2008-11-08T22:29:00.000-08:00

Yesterday's dinner

INGREDIENTS

1/2 tsp chicken bouillon granules

2 tbsp water

1 tbsp balsamic vinegar

1 tsp olive oil

1 tsp dried basil

1/2 tsp dried oregano

1(4-oz) chicken breast, boneless, skinned,cut into 1" pieces

1/2 medium onion, cut into 2 wedges

1/2 medium zucchini cut crosswise into1/2" slices

3 medium mushrooms, stems removed

2 large cherry tomatoes

1/8 (13 3/4-oz) can water-packedartichoke hearts, drained, chopped

1 tbsp low-fat sour cream

Pinch of salt (i am not allowed salt so i didn't add this)

Pinch of pepper

INSTRUCTIONS
In a bowl dissolve the bouillon granules in 2 tbsp water. Add the balsamic vinegar, 1 tsp olive oil, basil, and oregano. Set aside. Thread the chicken, zucchini, onions, mushrooms, and tomatoes onto metal skewer, alternating chicken and vegetable pieces. Place in a baking dish. Pour the balsamic vinegar mixture over kabob. Cover and marinate for 20 minutes (turn occasionally). Transfer kabob from baking dish to a broiler pan and broil 6 inches from the heat source for 10 to 15 minutes, until chicken is done (turn once under broiler). Toss fettuccini noodles with artichoke hearts and low-fat sour cream and season with salt and pepper. Serves 1.
484 cal

2 oz fettuccini noodles, cooked according to package directions without salt or fat

***this was very tasty and i confess i didn't put my veges on the skewer as simply i don't' like those veges and i prefer cold tomatoes so not sure if it was close enough to the recipe but it was good none the less ***

**I used pre-cooked chicken and cut the baking time in half**

*Tim said it was okay but he doesn't like white meat*