Monday, October 10, 2016

The Journey on Hold

Last Tuesday, October 4th, my world got tipped upside down. Governor Nikki Haley called for a voluntary evacuation of the sea islands and Charleston, Berkeley, and Dorchester Counties as Hurricane Matthew approached.

I left early on Wednesday morning. I spent 11 hours in my car give or take a few minutes and made it as far as London, KY. Mind you while I tried to eat well on the road, it really wasn't working for me. Thursday saw me another ten or so hours driving. I landed in Clarkston, Michigan just after my significant other got home from work. I was so tired of the car I left everything in it and used his phone to call my mom and let her know I had safely arrived.

I could watch the wind and rain from the security camera on my alarm system, so knew how the front of my house was faring. Pretty much just the monsoon rains like from Floyd last year. I was smart enough to buy on high ground. So, I'm not in a flood zone. All the other areas around me cannot say the same.

Needless to say my diet has been completely messed up and it will remain so for the next couple of weeks. I knew when my power went out as my security system let me know it had gone to back up power. I knew on Sunday when the power came back, because once again I could see the view from my security camera.

I was messaged early today by my neighbor, my house has sustained no damage. He will keep an eye on it while I remain in Michigan to deal with some personal things. Once I am home again I will deal with getting myself back on track. Look for me to start posting again.

The results have been so good, I am no longer on the night time injectable insulin. I am maintaining well enough to remain off it.


Monday, October 3, 2016

The Journey Day 4

While my sugars were a bit higher this morning. I started at 131. Felt very dizzy, took my blood pressure it was 109/58. Nope not a problem there. Made breakfast and took my shower so I could go to Next Steps this morning. By the time I left home at 7:55am, I felt great! I think it was lack of sleep...that darn book again.

The rest of the day looked like this:
Breakfast, 2 eggs poached on a slice of pumpernickel bread. A cup of cinnamon tea and 16.9 oz of water.

My afternoon blood sugar was 126 so coming down.
Lunch was awesome!!!!! I sliced eggplant, zucchini, yellow squash, and yellow onion and sprinkled Lawry's seasoning salt on it. Then baked it for 25 minutes. When it came out and I put my portion on my plate, I sprinkled it with Parmesan cheese. I'm so glad I have enough for tomorrow. And I can use other veggies next time, like broccoli, cauliflower, the list is endless.

Dinner tonight was an abbreviated version of the Herb and Parmesan Chicken I posted the other day. I had chicken breast tenders and sprinkled them with oregano, garlic powder, and chopped basil. Baked them at 400 degrees for 20 minutes and made a salad of spinach, 1 stalk of celery, and 1/2 a tomato, with 2T of Italian dressing. Again I have enough for tomorrow.

So, here's what Day 4 should have looked like. (I have learned to experiment).
Breakfast Omelet( 180 calories)
2 small eggs, beaten
2 1/4 oz cherry or grape tomatoes, cut in half
1/4 of 1 red onion, diced fine
1T grated Parmesan cheese
6 fresh basil leaves
1/8 T olive oil
salt and pepper to taste

Coat small non-stick frying pan with oil. Add the onions and cook over low heat until nearly soft (about 5 min). If they begin to stick add 1 T of water and cook until it evaporates. Add the tomatoes and cook another 5 minutes or so until they are soft. Transfer to a bowl and clean the pan.

Reheat pan on medium heat: pour eggs into pan and tilt to coat the inside evenly. Do this several times, until the eggs at no longer runny. Cook over medium heat until the eggs have set, the remove from heat and sprinkle with Parmesan cheese. Cover with tomato-onion mixture and fold eggs over with spatula. When the eggs are cooked all the way through transfer to a plate and serve hot.

Lunch: Spinach and Kale Soup (110 calories per serving)  This will never be on my diet. I am allergic to Kale cousins and hate cooked spinach.
6 oz ground turkey
2 quarts chicken stock
1 large yellow onion, peeled and diced.
1 stalk of celery sliced
4 carrots, peeled and sliced
3 oz fresh kale chopped
3.5oz pearl barley
salt and pepper to taste.

Brown turkey in 1 T olive oil. Combine the turkey, stock and barley in a stock pot and simmer for 30 minutes. Then add remaining ingredients. Bring to a boil, then reduce heat and continue to simmer until both vegetables and barley are tender. Serve hot.

Dinner Savory Paprika Beef (242 calories per serving including sides.)
12 oz93-95% lean beef hamburger or 12 oz 100% lean steak, minced.
8 oz white onions, diced
1T paprika
6 oz canned diced tomatoes
1T tomato paste
2T balsamic vinegar
1tsp caraway seed
1/4 tsp oregano
1/8 tsp rosemary
salt and pepper to taste

In non-stick pan, sauté the beef with 2-3 T of water. If it begins to stick, add more water 1T at a time. When the meat is thoroughly done, add the onions and cook until they are tender. Add water 1T at a time as needed.

When onions are soft, add the other ingredients plus 1/2 c water and simmer 30 minutes. If the mixture becomes too thick or begins to stick add 1/4 c water. Simmer until most of the liquid has been reduced; server with these two sides:

#1 1 c steamed carrots, sprinkled with dried basil
#2 1 c steamed cabbage with salt and pepper (Note to self, you are allergic to cabbage do not make).

Enjoy, don't hesitate to adjust for food allergies or dislikes. Change things up so you have a variety.

Sunday, October 2, 2016

The Journey Day 3

The best laid plans sometimes go awry. Because no where in the plan was I supposed to be awake until 3am reading the latest John Gilstrap novel. His are pulse pounding, sit on the edge of your seat books and this one is no exception.

Today started with a blood sugar of 104, a bit higher but still within normal. I had brunch of 1/2 cup strawberries, 2 poached eggs and 1 slice of pumpernickel bread. 16.9 oz of water, and two cups of cinnamon tea.

It was more of a brunch, than breakfast. So my blood sugar before dinner was 150. I was not real please with it. Dinner consisted of  1/2 c cottage cheese mixed with spinach, 1 stalk of celery, a sprinkle of shredded cheese, and 2 T of Italian dressing, and  5 sesame Melba rounds. Another 2 cups of cinnamon tea completed the meal.

My current blood sugar is 161 which makes me sad. Giving me an average of 138 for the day. I will endeavor to do better tomorrow.  I will be making individual quiche.

Day three should have looked like this:
Breakfast: spinach with 2 poached eggs on an English muffin.*

Lunch: Baked Summer Vegetables with cheese**

Dinner: Spicy Oven Chicken***

*Spinach and Egg topped muffins(220 calorie per serving)
2 medium eggs
1 English muffin cut in half
3.5 oz frozen spinach defrosted
2T low-fat sour cream (I use the real thing because I don't want the added sugars)
pinch of nutmeg
Salt & pepper to taste.

To prepare the spinach, in a small sauce pan, heat the spinach through keep tossing to keep it from scorching. When it's thoroughly heated add the sour cream and nutmeg and mix well. Salt and pepper to taste. (I would not eat this. I eat raw spinach, but hate it when it's cooked. The flavor changes to something I don't like).

Poach eggs for three minutes more if you prefer well done. Toast the two halves of the English muffin. Cover each muffin with 1/2 of the spinach mix and an egg. Serve hot.

**Baked Summer Veggie with Cheese (110 calories/serving)
2 small eggplants, trimmed and cut into small pieces.
2 medium zucchini trimmed and sliced
1 sweet yellow squash cut into strips
4 small yellow onions peeled and quartered
4 cloves garlic
1/2 tsp ground cumin
1/2tsp coriander
1 T olive oil
1 1/4 oz fresh goat cheese(I do not eat this so would have to find a different cheese)
Mixed salad greens (for me this would be spinach)

Preheat oven to 500. In a large bowl toss the vegetables with the spices plus salt and pepper to taste. Coat baking sheet with olive oil and arrange the veggies in a single layer. Drizzle 2-3 T of water over the pan, then roast the vegetables for 25-30 minutes until soft. Don't be alarmed if the edges are slightly charred-this is normal. Let cool slightly, then spoon over the salad greens and crumble cheese on top.

***Spicy Oven Chicken(180 calories/serving)
2 4oz. boneless, skinless chicken breasts
3 sprigs fresh basil chopped fine
1/4 tsp cumin
1/4 tsp coriander
1/2 tsp red pepper flakes
8 oz vegetable stock (can use chicken stock or make from bullion)
salt and pepper as desired.

Pre heat oven to 400. With a sharp knife, lightly score each chicken breast in several places, making very shallow cuts the length of the breast. Do the same in the other direction so you have crosshatched the breast. In a bowl combine all the herbs and spices. Dip the chicken into the mixture then rub it in, coating them evenly with a thin layer of spices.
Place the chicken in a small baking dish and poor the stock around it (but not on top). Bake until spices are browned and crispy and chicken when fork is inserted oozes clear juice--about 25 minutes. Serve hot with  a steaming bowl of broccoli.

As I live alone, most of these meals will last two days, so my days might repeat.

Saturday, October 1, 2016

Day 2

This is me. My blood sugar average for yesterday was 120. Not quite normal but so much closer, I feel like dancing. And this morning my sugar was 74. If this keeps up the injectable night time insulin will be gone.

Breakfast was supposed to be a medium sized banana. I had a small one. I have learned, bananas are not a fruit I should have right now, so the remainder will be made into banana/nut bread which I will freeze and take home for Thanksgiving and Christmas. (Diane, Jamie, & Mom please note this).

Lunch was supposed to be Salmon & Artichoke Salad*. Not in my life time. I don't eat fish EVER and I don't like artichoke. I will however put the recipe at the bottom. This one tells me it's 240 calories per serving. I had liquid lunch...16.9 oz of water while I was driving out to get this small table.
I needed some place for the other teapot lamp. I think this works well. It will be nice if I have a guest. The overhead light will not be needed.

Dinner was supposed to be Tomato Soup (70 calories/serving)**. Well, not tonight folks. I had another peppered ribeye. Later I ate a snack of two celery sticks and 1Tablespoon of peanut butter.

Mind you I have also had 4 cups of cinnamon tea and am on my second 16.9 oz bottle of water.

Dinner was supposed to be: Herb & Parmesan-Crusted Chicken (274 calories/serving)***

*Salmon & Artichoke Salad
1 4 oz cooked salmon filet (it can be steamed, baked, or poached) crumbled
1 hard boiled egg sliced as thinly as possible
2 small artichoke hearts, quartered
8 black olives, sliced
1/2 of 1 lemon, very thinly sliced
2 oz mixed salad greens

Scatter the salad greens on a plate as a bed for the other ingredients. Layer the eggs, then salmon on top of the greens. Sprinkle with olives and top with lemon.


** Tomato Soup
12 oz canned tomatoes or 1 pound of fresh
1 white onion, peeled and cut in half
4 cloves garlic
2 c vegetable stock(or make from bullion)
1tsp dried basil or 1T fresh
1 sweet green pepper with seeds removed
Salt to taste
Combine all the ingredients in a blender and process on puree or liquefy until smooth. Transfer to a sauce pan and simmer 5 minutes. Serve hot or cold.

***Herb & Parmesan Crusted Chicken
2  4-4.5 oz boneless, skinless chicken breasts
2T crushed corn flakes
2T grated Parmesan cheese
1/2tsp garlic powder
1/2tsp dried oregano
1/2 tsp dried basil
salt and pepper to taste

Preheat oven to 400. Combine all ingredients but the chicken breasts in a bowl and mix well. With a mallet, (or the flat side of a heavy chef's knife, if you don't have a mallet) beat the chicken breasts until they are flattened. (you want to make sure they are dead) Then dip them into the cornflake mixture. Place on a nonstick baking sheet or one lined with waxed paper or parchment and bake 20-30 minutes until the coating is nicely browned. Serve hot.


Friday, September 30, 2016

How Day 1 Really Looks

This was not how I planned the day. I was up at 8:30 and my am blood sugar was 83. You may all happy dance, I know I was.

I got eggs delivered from a friend and we chatted for a bit. I made breakfast. I had 1/2 cup strawberries, 2 poached eggs, one slice of rye toast, 1 cup of cinnamon tea, and about 4 oz of water.

The plan  was to go to the bank, make a deposit, and cash a check. This was all accomplished. When I returned home I worked for a bit on a baby layette I am making. Baby due Nov. 8th so I have some time. Turned on the idiot box (TV) for some reruns...background noise mostly. Had thought I'd watch something I had recorded so I could get it off the DVR. Best laid plans, found me asleep before I knew what hit me. Came to life around 2pm angry because nothing else I had planned was getting done.

I have come to the conclusion, when my body is adjusting to healthy foods, it sometimes needs to regroup. Hence, the naps.

Decided it was too late to have lunch, but took my blood sugars 129. I can live with that number. Not quite a happy dance, but close.

Loaded dishwasher and assessed what my menu options were. Did not make Cream of Celery soup as I still have veggie soup I will use up.  Will make peppered steak for dinner and have a spinach salad. I will get my 600 calories without much effort.

Currently have a ton of energy. So, will look to moving some more of my office into the office and out of the living room. There is hope of recapturing the living room by the end of the day tomorrow. I'm excited.

Just made a second cup of cinnamon tea and will be drinking water with dinner. Won't get as much today, but some days that is how it works.

Off to do house stuff.

Thursday, September 29, 2016

Official Day 1 Starts Tomorrow

Guess what I did today??? Yep, I went grocery shopping. I can really start following my diet plan. So, here's what tomorrow looks like:

Breakfast: Strawberries 1 cup, one scrambled egg, cinnamon tea and 16.9 oz of water.

Lunch: Cream of Celery Soup* (homemade) and tuna with spinach in it. 16.9 oz water (The diet plan wrapped the tuna in lettuce).

Dinner: Peppered steak** and onions, spinach salad with a drizzle of dressing (Italian)
1 cup cinnamon tea
I am looking forward to this.

* Recipe for Cream of Celery Soup.
6 oz of celery washed and diced
5 oz leeks, trimmed and sliced (I have green onions)
1 clove garlic
1T soy sauce
10 oz vegetable stock (or use bullion)
1/2 tsp. celery seed
5 oz skim milk (I have 2% so will make allowances for it in the calorie count)

Combine all ingredients but the milk in a large sauce pan or small stock pot. Cover with a lid and bring to a boil. Reduce heat and simmer for 20 min, until the vegetables are soft. Remove from heat. Add  milk and run through a blender until smooth. Serve hot or cold.

**Recipe for Peppered Steak
4.25 oz lean ribeye steak with all fat trimmed
1/4 tsp crushed or cracked peppercorns
1 small yellow onion, peeled and thinly sliced
2 small tomatoes halved
3.5 oz frozen spinach
1 tsp olive oil

Coat the bottom of a skillet with the olive oil, then add the tomatoes and onions and cook over low heat turning as needed. Until browned and soft. (If they begin to stick add a couple tablespoons of water). While they're cooking rub steak well with the cracked peppercorns.
When the veggies are nearly done, add the steak and cook to your desired doneness (about 7 min for medium well) Turn midway so it browns evenly.

Place spinach in a small microwave-safe container, add 1T water, and microwave for 4-6 min. Serve steak topped with onions and accompanied by the tomatoes and spinach.

Hope you enjoy.

The New Journey

I haven't posted much on this as I have been unable to shop for the foods I need. Payday has arrived and my list is long.

Let me start with what I have done. Since last Saturday (Sept 24, 2016) I have been trying to use the foods I have on hand to eat close to 600 calories. I have run from 580 calories to 642 calories. Yesterday was one of the best days so far. Am fasting blood sugar was 127, a little high, but more in range than out. I ate lunch exactly two hours later because I was heading to back to back meetings. Before lunch sugars were 207. I was not thrilled. However, bedtime sugars ran 123. I decided to cut  my bedtime insulin to 10units from 15units. It was a wise move. My am fasting blood sugar was 99. That is within the normal range.

I have all the supplements needed. I have not added any of them. I had an allergic reaction to a prescription med....broke out in a rash and looked like the bride of Frankenstein. The rash is slowly going away. To be on the safe side, I will only add one supplement at a time and will take it for two weeks before adding another. (I did up my vitamin doses to match those in the book).

The book for those who didn't get the memo is Done with Diabetes put out by Constitutional Health. It runs $37. It's a quick read and makes a ton of sense.

Have I lost any weight? I won't know until next Thurs. morning when I go in for my annual physical. I only get weighed at the doctors. I do not own a scale.
Although the goal weight I am shooting for is 120. I am not a number on a scale. I am a person and will not let my life be controlled by a number. No scales in my house.

I am feeling better. I have some more energy, I've been productive the past five days. If this is what the diet can do for me in five days, I can hardly imagine how I will feel in eight weeks.

I'll update more, with menus and recipes as we go on. This week's big recipe was vegetable soup.

My version:
1 large bottle V8 juice
1 large package frozen broccoli, cauliflower, and carrots
Toss in crockpot on low.
I let mine go overnight.
1 cup of the soup is about 80 calories.

Most of my meals are 200-220 calories.

Best of luck