When Is Two Teaspoons of Sweetner Not Two Teaspoons?

When it is a packet of Splenda.

I had to go off Splenda to see if it is causing some digestive side effects.

Imagine my surprise when I added 2 teaspoons of sugar to my glass of tea--same size--and it was as if no sweetener had been added.

Thinking perhaps it had not fully dissolved, I whipped up a simple sugar syrup.

Same deal.  I kept adding and adding.  I was over a tablespoon of sugar syrup when it began to taste sweet, but not as sweet as a single packet of Splenda.

I did not realize how I was sabotaging myself using an artificial sweetener by setting myself up to need a lot of sugar to satisfy my sweet tooth.

I've been weaning myself  back to a normal level of sweetness so I can once again be truly satisfied with a small amount of sugar.

In doing so I am finding my sugar cravings to be lessening and hopefully in time a small amount of sugar will be sweet enough.

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Wondering:  Maybe sugar today is not as sweet as it used to be?  Or maybe it's just that sugar is added to everything these days.  It's in places I'd never expect it to be.  Like canned kidney beans.  In the form of high fructose corn syrup.

Maybe we are eating more sugar for two reasons these days:  one, by default, in that it is added, i.e. we are not adding it ourselves and two, because it is in non-sweet things so when we eat things that are supposed to be sweet it takes a lot more sugar than it did years ago.

At any rate, I'm checking labels and trying to avoid products without added sugar or using low sugar products. 

Diet Deviations Or Learning To Slay Your Dragons

So often when we diet we exceed our calorie limit.   If that calorie limit is set per day, then how do we get back on track when we've already exceeded our limit for the day?

Shall we just go hungry the rest of the day?  At least, if we do that we won't feel like a failure.  That is if we can manage going hungry.  It's not likely we'll be able to tough it out and we'll end up feeling worse than ever.

Going hungry is never a good idea--not that being hungry is necessarily harmful in and of itself, but for someone dieting it can be the straw that breaks the camel's back.

The best way I've found to handle this situation is to not only have a daily calorie allotment, but a 'per meal' and 'per snack' allotment.

Say I've set myself an allowance of 3 meals and 3 snacks a day, with a total daily calorie count of 1350 calories, with a 200 calorie breakfast, a 300 calorie lunch, and a 400 calorie supper, and snacks of 150 calories each.

In the event I go 'crazy' and eat 1350 calories by the end of lunch, I don't have to feel troubled the rest of the day, wishing it over so I can start fresh the next day with new resolve.

Because come snack time I know I can safely eat 150 calories, and at supper 400 calories.  Being right back on track, I can immediately feel successful and not let a half a day of weakness dishearten me.

This strategy is a great benefit.  And you can employ it no matter how you measure your allowed food.  If, instead of calories, you count protein/fat/carbs, do the same--set up a daily allotment as well as meal/snack allotments.

In so doing you will always have a map to guide you should you veer off course.

As well, this strategy reduces emotional stressors  that accompany dieting.  Too often, in my opinion, diet plans don't address  the emotional elements of dieting.

We humans are emotional beings and nothing we do is cut and dried, devoid of emotion. If we don't figure out how to deal with the emotional aspects of the process we likely won't be successful.

You can tell yourself to 'just do it' all day long.  And every time you fail you will wonder 'why can't I 'just do it'?  And the logical answer, to your mind, will be 'I'm just weak'.

Well, humanly speaking we are all weak in our problem areas.  If we weren't they wouldn't be problem areas.

Understanding that this weakness is why you have the problem in the first place will help you understand that you need to take countermeasures.  That you need to learn how to slay your dragons. 

I've used this method for two years now and it has made all the difference in the world.  I feel like I've finally got a handle on how to keep track of my food intake and manage it.  And I don't feel weak any longer.  I have the sword to slay my dragon.

Serves One or Three

Yummy Jello Sponge Fluff

Light, pastel color..... perfect for Spring.

 

Dissolve one small box sugar free gelatin--flavor your choice--in one cup of boiling water.

Chill until it begins to thicken-- the consistency will be like egg whites.

Stir in one half cup of fat free plain yogurt.

Fold in once scant cup (60 grams/100 calories worth) of fat free Cool Whip.

Chill until set.

Top with additional Cool Whip if desired.

Enjoy.

This whole recipe only has 175 calories.

It yields 3 nice servings--or you could eat the whole thing!

Perfect for those times you want something sweet, but not heavy.

Or you need to budget you calories and don't want to feel deprived of dessert.

More Goat Cheese Love

Goat Cheese.  I love you.  Will you marry me?

Now if I could just figure out how to live near a Costco, where goat cheese is sold in honkin' big hunks.  

Guess you get that I love goat cheese.

Here is a new way to enjoy it.

  Prep half a red pepper and pan roast it on both sides in a small skillet.

When it's roasted to your preference--I like mine with a little crunch-- remove to a plate. 

Top with a bed of baby spinach leaves.

Open a can of tuna, drain it, and dump it onto the spinach.

Top that with an ounce--or two-- of luscious creamy wonderful goat cheese.

Sprinkle with walnuts.

A vinaigrette is nice as a dressing.

Or a just a drizzle of fruity dark extra virgin olive oil will suffice.

Add a side of garlicky crackers or some toasted baguette for some crunch.

Eat. Enjoy. Heaven on your taste buds.

Note:  You can substitute any leafy green for the raw spinach.

Weight Loss Update

Finally.

Reached my second goal.

Thirty--30--pounds gone.

Now I'm thinking about setting a new goal.

But I think I'll enjoy this number for awhile first.

I could tell I'd lost without weighing myself--by the way my watchband fit.

I have a child's pink camouflage watch.

When I started wearing it I used the last hole.

It was tight.

Eventually I was able to use the second to the last hole, though tight.

Now is it loose on the second to last hole.

So I must be losing fat overall.

Let me encourage you to NOT go on a diet.

Instead figure out a way to eat for life that will 'carry' you to your ideal weight.

What worked for me is 6 mini-meals a day.

Six SMALL meals a day.

It is easier to eat less when you know you will be eating soon.

Eating before you get very hungry not only helps you prevent overeating, but helps you to eat less at that meal, and overall during the course of a day.


I always figured the more often I ate, the more I'd eat in the end.

But for me that was not true.

 I encourage you to 'discover' what works for you.

But the bottom line is :

We must all eat/take in less calories than we've been eating if we want to be smaller.

My mantra is :

Eat small to be small.  If you over indulge you will bulge.

New Love

 I ♥  smoothie--in a bowl!

Why? 

It tastes great.

It's an easy way to get 2-3 servings of fruit.

And if you eat it in a bowl versus drinking from a glass, it lasts 'forever'.  You'll have a heap big bowl of wonderfulness.

And you'll be stuffed.  And satisfy your sweet tooth at the same time.

It's like a fruit soup.  

 And it's cold like ice cream because I use frozen fruit or add some ice. 

And you can add toppings like granola, nuts, coconut--even Magic Shell topping, all of which makes it like dessert! Dessert that is GOOD for you.  That you can feel GOOD about eating.  And that tastes GOOD to boot

I like to throw in half a scoop of protein powder for whey protein (which staves off hunger) and some plain yogurt or milk for calcium as well as protein,

And I usually add some flax meal for fiber.  Or some chia seed, which I grind first due to diverticulosis.

And always--for the B vitamins (plus protein and fiber too) --my beloved nutritional yeast.

I've been eating it every day and my weight is at a new low by a few ounces.

And I feel great.

Maybe it's psychological.  Or maybe it's not.

No matter. 

The proof is in the pudding--or in this case in the fruit bowl.

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Note:  It's not necessary to add all of the above to your smoothie in a bowl.  Just use what you have on hand and see if you like it.  I always buy bananas, and I keep frozen fruit in my freezer--strawberries, blueberries, or peaches. Begin with one or two fruits, enough to equal two servings, add some liquid --like milk, yogurt and/or water--and blend away.  Usually the fruit is sweet enough for me, but you can add a little sweetener for taste if you desire.

I got the idea for smoothie in a bowl from KERF--i.e, Kath Eats blog.  I thought 'what's the big deal about eating it in a bowl?'.  Well, I found out. 

When I drink it down, I guzzle it.  Eating it with a spoon from a bowl takes longer and yields more pleasure and satisfaction--something any of us who are trying to lose weight need more of.

For pictures of smoothie in a bowl check out KERF.

Just A Thought

MAYBE

.....it's not what we eat that matters.....

But what we don't eat .

Another Favorite Mini-meal

I love goat cheese with curry powder, walnuts and honey for breakfast, accompanied by some tea rusks or Melba Toast.  

It's my almost every day go to breakfast--along with a cup of coffee of two.  And it's reserved for breakfast.

What to have for lunch?

I have a new favorite mini-meal.

Lightly smoked sardines in oil--drain the oil-- and coat with a small dab of spicy brown mustard. 

Alongside that have a serving of cottage cheese--my fave is Breakstone fat free;

and 3 rosemary and olive crackers.

Fast, tasty, healthful.

And a good source of omega 3's,

Weightloss Update

Finally.

Lost the pound I gained at Christmas.  

Plus a couple more ounces.  

New low on the scale.

**BUT**

May have gained some of that back.

LOL.

Ate a 10 ounce rib eye yesterday.

With a baked potato.

And a Caesar salad drenched in delicious dressing.

I forgot to ask for it served on the side.

And for dessert?

Two tablespoons of coconut butter.

Heaven on a spoon.

Finally found the Artisana brand.

image from Artisana website

Expensive but yum yum.

Probably my first and last jar.

Too much temptation sitting in the cupboard beckoning me.  

Bye bye coconut butter...but not today.

But soon, very soon.

"Sometimes you feel like a nut, sometimes you don't"


Some days I want nothing but milk chocolate after lunch.  Other days I opt for nutritionally healthier fare

Both options can fit into my weight loss plan.  Hint:  the key is calories--excess calories make you gain weight.



Here are two options that are fruit based-- I've been enjoying of late.

Date Nut Bites

• remove pit from whole dates, then cut date in half
• fill each half with a small amount of neufchatel cheese (this is like cream cheese)
• dip in shredded coconut
• top--press it in--with a nut piece,  walnut or almond
• drizzle with a little chocolate Magic Shell ice cream topping
• chill for a few minutes to harden the Magic Shell 

 

Raw Banana Split

• peel one banana, cut in half, place on plate
• top with diced dates
• sprinkle with nut pieces and coconut
• drizzle with chocolate Magic Shell ice cream topping--just a little
• chill to harden the Magic Shell

Interesting note on Magic Shell  ice cream topping

The 'magic' that makes it harden when it is put on cold food is coconut oil.  Yep.  And coconut oil is a healthy  fat, similar to olive oil in that it is a medium chain fatty acid.

A lot of people declare it bad for us because of it's high saturated fat profile.

Whatever.  I'm not convinced that sat fat is the culprit we think it is.  To each his own.

 Magic Shell has some sunflower oil too, which keeps it liquid and pourable.  (Coconut oil is solid at normal room temperature.)  If your magic shell gets cold it will harden so that it won't pour.  If it does, set it in a vessel of hot water for a few minutes.

Life is Just a Bowl of Cherries

Chocolate covered ones that is.

I had my share of chocolate covered cherries over the holidays.

Now it's time to get back to healthy eating and reaching my second weight loss goal.

But--I need not give up the flavor combination.

I've found a low calorie low carb substitute that tastes surprisingly like:   *chocolate covered cherries *  :-)

One bowl

One single serve of sugar free CHERRY gelatin

4 tablespoons of fat free Cool Whip

Unsweetened cocoa powder

One spoon

Into the bowl goes the gelatin; break it up with the spoon.  Cover with a layer of FF CW.  Sprinkle with the cocoa powder.  Eat with your spoon.  Yum Yum.

Enjoy.

Edit:  Skip the cocoa powder and drizzle with chocolate Magic Shell ice cream topping.  Top with 3 maraschino cherries.  Stick in the freezer a minute or two to harden the shell.  Wow.  Good.  But more calories...and fat.   

Weightloss Update

Last weigh in  the scale was down a pound.  Total lost: 28.  Two more pounds and I'll reach my second goal.  I may set a new goal when I get there. 

It's a winter wonderland here--snow everywhere.  We had 24+ hours straight of snowfall, which began on Christmas Eve. It was still snowing the day after Christmas but the kids made it to the airport to fly home. 

Now, begins the best time of the Christmas season.  A time when I can relax and just enjoy the decorations, eat yummy leftovers and read. 

In January begins the annual purge of papers but for the next few days--these 12 days of Christmas-- I am in 'do nothing but have fun' mode.

KISSES

Don't you just love this commercial? I do.

Weight Loss Update:

I lost the pound I gained at Thanksgiving, plus one more! Total loss to date: 27.

Protein Pumpkin Pancakes

Trust me--you won't know these have cottage cheese in them.  The pumpkin is perfect for fall, and now that there is an abundance at the store--and in your pantry too? ( I stocked up)--it's time to use some of it.

This is one serving.

In a bowl :

• beat one whole egg with a fork (you could use two whites if you prefer)
• add one fourth cup fat free cottage cheese, beat together
• add one fourth cup self rising flour and 1 teaspoon of sugar (it helps the cakes to brown), mix well
• add 2 heaping tablespoons of canned pumpkin, mix together
• sprinkle with pumpkin pie spice, to taste--OR add cinnamon, nutmeg, cloves, etc to taste if you don't have the pie spice mix--and stir
• add enough water for the consistency you desire--thick pancakes?..use less.  Thin pancakes?...use more

In a non stick skillet that has been liberally sprayed with cooking spray cook as you would any pancake.

When you are ready add your toppings.  I  spray them with a buttery spray,  then drizzle with  sugar free maple syrup and top with a few pieces of broken walnuts.  (You could add the nuts to the mix before cooking.)  I like to sprinkle mine with some additional cinnamon too.  (Dr. Oz says cinnamon boosts your metabolism and it helps lower blood sugar as well.)

For an extra protein boost I eat an egg on the side.

By themselves the pancakes yield 14 grams of protein from animal sources (eggs and cottage cheese).  The egg on the side adds another 7 grams.

This is a hearty breakfast that should keep you going full steam ahead until lunch time.  The calorie count comes in at 350 total if you use the sugar free syrup. 

This meal would constitute my breakfast and mid-morning snack.

I Did It!

Music by the Brooklyn Tabernacle Choir, Brooklyn, NY

I reached my weight loss goal today--the first one.  Twenty six pounds--gone.

The plan was to work on the second goal after the holidays.  It would put me at a 30 pound loss.

Because it's only 4 more pounds AND because there's a week until Thanksgiving and a more than a month to Christmas I think I'll press on toward the second goal, eating just like I have been eating since February.

AND because I plan to eat this way the rest of my life it is EASY.

Thank you  fat free Cool Whip  for providing aid and comfort and helping me reach my goal.

I'd all but given up ever weighing this number again.  The moral is "NEVER give up".

If what you are doing isn't working or making you miserable, examine it, study it and find a WAY that WILL WORK that you can live with.

I've said it before and I will say it again:  make your diet fit YOU, don't try to conform yourself to a diet someone designed for commercial purposes.

Magic Cookie Cool Whip Dessert

Just when I thought there were no more options I surprise myself.

Marble Slab Creamery has their mix-ins, Kath of  "Kath Eats Real Food" has her oatmeal  mix-ins and I have my Cool Whip mix-ins.

If you like the taste of Magic Cookie Bars you'll probably like this.

Into 56 grams of fat free Cool Whip (that's a fourth of the tub) add:

• a pinch of coconut (about a tablespoon)
• a few broken walnuts
• a few mini chocolate chips or grated chocolate
• one whole graham cracker broken into pieces--not crumbs but smallish pieces

Fold this together.  It makes one serving.

The fat from the nuts and coconut are good fats.

The calorie count will depend on how much you add but the CW is 90 calories, a tablespoon of coconut is 35, a half tablespoon of mini chips is 35, the graham cracker is 65 and an eighth ounce of walnuts is 25.

To make a few walnuts 'feel' like more, don't fold them in, sprinkle them on top and leave the pieces large.  A little will go a long way.

This dessert may cost you 250 calories, but it beats having a whole pan of Magic Cookie Bars in the house.

The portion is generous so it doesn't feel like calorie pinching--which is the parallel of penny pinching.  As we must budget our money, so must we budget our calories. 

Enjoy.

Next post it's back to the classic TV videos.  There's something about nostalgia that puts me in a holiday mood, and after all, Thanksgiving is next Thursday.

Do you know where your turkey is?

Cool Whip Number 12

Just when I thought I was out of fat free Cool Whip options I discover a couple more.

Today's one serving treat is 'Whipped Coconut Pie' and as usual  no real recipe.

Just toss together one quarter tub (56 grams) of fat free CW with one whole broken graham cracker and a tablespoon of grated coconut.

Heavenly and 190 calories. The coconut adds 2 grams of fat.

Tomorrow Cool Whip 13.

And after that it's back to the nostalgia.  

The Junk Food Diet

Nutrition Professor:   Eats Junk Food, Loses Weight

And he ate only what he could purchase at a convenience store.

To read the full story click here or here.

Tomorrow it's back to nostalgic vintage video--because tis the season to be jolly-fa la la la la, la la la la.

Hot Sandwich for a Cold Day

It's only fall here but I'm freezing today.  That calls for a 'hot' lunch.

Enter my hot bacon and cheese sandwich.  Here's how I do it:

• Nuke 3 slices of thin Oscar Mayer Cooked Bacon per package instructions .
• Get out 2 slices of bread and when the bacon is done, sop up the fat that remains on the cooking dish with them--not kidding here...there's not much fat to start so don't waste the flavor.
• Now make a sandwich--cocoon that bacon between 2 slices of  fat free American cheese. 
• Put your sandwich into the microwave and nuke for 10 seconds.  Flip the sandwich and nuke 10 more seconds.
• Remove your soft and warm bacon cheese heaven--mash it together if you like-- and eat it.

Mine was accompanied by my V8 tonic and 4 ounces of grape juice.  I need to get busy and make some spiced apple juice/cider.

FYI--I've eaten this sandwich regularly and managed to lose weight while doing it.

Lets Make A Big Pot of Soup

First things first.  Run a sink full of hot sudsy water so we can wash up as we go--this makes clean up a snap.

And if you want, light a fall scented candle--I'm currently enjoying Caramel Apple. And if you are a music lover put on some good music.   Brew yourself a cup of tea too--Constant Comment is nice this time of year. (Find the fun in a chore.  Relax to the rhythm of your work.  It's all good.)  

Now lets get out our chopping board and chop some onion--about a cup.  And wash and peel 3 or so medium potatoes and a couple of carrots.  Prep some celery--don't forget to string it--a rib or two.  Dice the potatoes, cut the carrots, slice the celery.

Next, heat a large non-reactive* pot and add a little oil in the bottom. When your oil is hot add your onions and throw in some dried minced garlic.  When the onions begin to soften, add one pound of lean ground turkey or lean ground beef--preferably organic.

Break that up with your big wooden spoon and when it's well browned add your potatoes and carrots; one large can petite diced tomatoes including the liquid, 3 cups of frozen mixed vegetables and 3 cups of V8.

Now for the seasonings.  Break up a couple or three beef bouillon cubes--this replaces the salt.  Add some black pepper to taste.  And definitely add some Louisiana hot sauce to kick things up a notch.  Not too much though.  A little is good--too much not so good.  Those who like it hotter can add it to their bowl.

Time to add some water.  Add enough water to cover everything with about an inch above the top.  The vegetables will release their juices and some liquid will evaporate during the cooking process.

Bring the pot to a boil, turn down to a simmer and cook covered, until the vegetables are tender to your liking.  Check now to see if it needs salt.  If it does, add it now.

All these ingredients are easy to keep on hand so that you can whip up a pot of delicious soup at a moments notice.

Serve simply with some crackers.  Or if you're inclined make a pan of corn bread.  To expand on a simple meal, some olives, cubes of cheddar cheese and a nice crusty loaf are good additions.  Place them on a rustic wooden bread board for a country look.

And for a quick pantry dessert, whip up my chocolate cobbler.  You can go here for the recipe.  

 That cobbler is pure comfort food.  It's cute served in small coffee cups and needs no other adornment, though whipped cream or ice cream don't hurt it any.  But they are not necessary.  Sometimes simple is best, ya know?

See--you don't need Martha or a degree is food science to make some lovely food.

Eat.  Enjoy.  Have fun.

*Non-reactive:  stainless steel, porcelain, ceramic, non-stick, but not aluminum or cast iron--or any metal that might react with the acidity of the tomato products.