Meatless Meat

As a devout Foodie, I watch cooking shows often. Not the Food Network, per se, although some of their shows are fine. No, I'm hardcore. I own DVDs of the original French Chef shows, of The Complete Pepin, and of Mexico: One Plate at a Time (lest you think I only like French cooking). My latest acquisition is the complete box set of the Two Fat Ladies. I've been waiting for 10 years for the series to be put on DVD, and had just about given up hope when I saw the collection - and had a few extra fun tickets to spare - on the same day. "Quelle treat!", as Jennifer Paterson often said.

The children and I were watching one of our new shows last night at bedtime. Fortunately, the 3 year old had fallen asleep, because Clarissa Dickson Wright suddenly presented a suckling pig. Oh dear. Now, the children will specifically ask for chicken, or ask if a certain meal will be pork or beef, but apparently the whole "I'm eating an animal" thing had escaped them. My 6 year old gallantly hid his own shock and disgust behind, "It's a good thing the baby's asleep - you know she loves her piggies!" I offered to change the show or skip the segment, but the damage was done, and he declined. The pig segment was mercifully brief and soon the show was on to more amusing scenes, such as the Two Fat Ladies going for a swim, and a polo match.

But the suckling pig had left its mark. A few moments later, my son asked me if we could have meat that doesn't come from animals. I told him that people can live without eating meat at all, and that they're called vegetarians. No, that wasn't what he wanted. He wants meat that doesn't come from animals.

It was far too late to dive into an explanation of meat vs. protein, alternative sources, alternative eating choices, humane treatment of food animals, and all that. All my husband and I agreed on was that we need to have a serious talk with the boy. That something must die for him to eat is a hard lesson, and not one to take lightly. My husband said he can't remember when or how he learned that meat is dead animals. I grew up in rural Maine, so I knew, and I was fine with it since roosters and geese are mean bastards. Of course the cows weren't mean, but they were tasty. In any case, we've got to have an intelligent, open conversation with our son, as all omnivores must do at some point. I'll let you know how it goes. In the meantime, have you had a similar discussion? Or have you had a moment when you personally realized that food is much more than a package at the supermarket? I'm sure Jennifer and Clarissa would have some simple and sage advice for me!

Jacques on Doneness

Like many foodies, I adore Jacques Pepin, who is arguably the greatest chef alive. His mastery of French cooking techniques is legendary, and any one item on his resume' would be the crowning achievement in anyone else's career. What makes him so universally respected and admired isn't his command of the French culinary world, however. It's that he's unfailingly modest, approachable, and down to earth. Recently I was reading Julia & Jacques Cooking at Home (yes, I read cookbooks like novels - doesn't everyone?) and came across a side bar discussing the degree to which a piece of meat should be cooked. Since many of us Low Carb people go through a lot of meat, I thought I'd share Jacques' opinion on it with you:

I like many cuts of meat rare, but there is an obsession about "not overcooking" these days that is ridiculous. I go to restaurants and get rare sausage, rare fish, rare chicken, and rare - really raw- vegetables. I want to tell them, "Please don't undercook the food!" This fashion has made people feel that if they serve or even like something that is well cooked it somehow reflects on their IQ. I was at a dinner where we had to specify how we wanted rack of lamb prepared. After I ordered mine medium-rare, the woman who was sitting next to me apologized profusely for ordering her rack of lamb well done. "I'm sorry, " she said to me, "but would you mind terribly if I take my lamb well done? I don't want to offend you." Why would I be offended? If you prefer something well cooked, by all means follow your taste. You are not on a lower social scale if you want your steak medium or well done. You are the one who is going to eat it, so have it exactly the way you like.***

Wow. Can you imagine how much more pleasant meals would be if the guests and chefs alike would all be so understanding of individual tastes? Heck, I'd be happy if the Starbucks guy didn't roll his eyes when I can't rattle off my order like I'm channeling Juan Valdez. The next time you're out, remember Jacques' words and order what you like, how you like it. Not just the meat course, but the sides, or the details you'd like adjusted. Get that dressing on the side! Substitute another vegetable course for the baked potato! After all, YOU are the one who is going to eat it, so have it exactly the way you like.

***Julia and Jacques Cooking at Home, Child, Julie and Jacques Pepin, 1999, pp. 370.

On the Fast Track

When I was 20-something, living alone, on my own terms, awash in silence and serenity (ahh...), I fasted one day each week. Now wait a minute - I know many of you, like my husband, would never voluntarily go without food. Hear me out! I'm not suggesting that you torture yourself, or go days starving in misery. In fact, you already fast every night; that's why your first meal in the morning is called break-fast. Occasional, controlled fasting is nothing extreme, and doctors such as Andrew Weil, MD recommend it as part of a balanced lifestyle.

Why would anyone say going without food is good for you? Actually, there are several reasons. The first is that we Americans tend to overeat. Even the healthiest of us eat too much food. I recently tried tempeh for the first time, and although it was surprisingly tasty, the modest, homemade sandwich (as opposed to the monster meals most restaurants serve) was still too much food. Good food, healthy food, but just too much. Fasting gives your digestive system an opportunity to catch up. Additionally, if you're having any digestive issues, giving your tummy a break will allow it time to heal, too. Years ago a friend gave up drinking alcohol cold turkey. After 6 weeks, he noticed that food tasted different, and that (and this is what really struck me) colors seemed brighter. It was as if he had walked out of a fog in which he never knew he was travelling. Many people find that they didn't realize they were having digestive issues, feeling bloated or sluggish, or eating too much until they fast and remember what lean feels like. Another side effect of fasting is increased mental clarity. You know how after a huge meal, like Thanksgiving dinner, you could happily pass out in your favorite easy chair? That's because much of your blood, and oxygen, is going to your tummy to digest that mountain of food. When your belly isn't bogarting your blood, more oxygen reaches your brain and you can think more clearly. You feel better and can think better, but you don't have energy to spare. Perhaps now it's easy to see why fasting and mediation go hand in hand.

Recently, due to an insane schedule involving small children, pets, Scouts, school, and volunteering, I accidentally went 24 hours without eating. I did drink clear liquids, but had no food. Late at night, I was hungry, but my chronic insomnia has always been more of an issue than hunger (that's another story altogether). The following morning, the hunger had faded and I felt wonderful, better than I have in months. I enjoyed my morning with my family, laughing and catching up. Finally, I accepted that I needed to eat. I didn't want to, because I felt so good and I knew that breaking my fast would bring me down. I was right. I don't know what the perfect post-fast food is, but I've never found it. Everything seems so rich and heavy after the lean, light feeling of a fast. Still, I know the fast did my mind and body a world of good. I felt so refreshed! I'd forgotten the quiet, calm strength that comes with a fast, but now that I'm reminded, I plan to schedule more fasts in my future.

If you decide to try fasting, there are a few points to consider. First and foremost, check with your doctor. Some people should never fast, including but not limited to pregnant or nursing mothers, children, diabetics, and people with eating disorders. There are numerous ways to fast, but for most people, simply not eating solid food for a day is a good start. Drink plenty of clear liquids such as water, tea or broth during your fast to stay hydrated. Plan your fast for a day when you have no other obligations. You may feel like staying in bed or reading all day, which is fine, but know that you should not plan to do anything strenuous. Until you know how you'll react to a fast, have food available and have another responsible adult supervise you. If you start to feel weak or ill, introduce food gradually until you're feeling better. Do not fast for more than 24 hours without a doctor's supervision.

Having read all the warnings, you may be having second thoughts about fasting again. But consider this: For millions of people on Earth, it's not called fasting, it's called life. Perhaps the best reason for an occasional fast is to remember those who don't have food to eat, to remember what a hunger pang is, and to gain a bit of insight and compassion for those in need.

Namaste'.

Comfort Food - Light

The past few weeks have been insane with the switch from summer to school, the changing of the seasons and schedules, and the first round of seasonal sniffles. In our house, it's time for comfort food. Comfort food is by its very nature homemade and low cost - yea! Unfortunately, it's also often rich, fattening, salty, and otherwise not very healthy. Does that stop me from cooking it? Of course not!

I read cookbooks like novels, cover to cover. Weird, I know, but useful. I picked up a Campbell's Classics cookbook on a clearance rack somewhere, so now I have all those old casserole recipes I remember from my childhood. But I also know how to make my own sauces and substitutions, thanks to Mastering the Art of French Cooking, and all the American Heart Association cookbooks. Substitute this, make that from scratch and voila'! Comfort food done light. Here are a few of my tricks.

First, if you must use a canned, condensed soup to make the recipe, look for the "Healthy Request" versions, which have far less fat and sodium that the regular soups. Better yet, make your own sauce instead! For recipes using cream of mushroom soup, try making a roux with a healthy butter substitute, like Smart Balance, and AP or whole wheat flour, and adding low-sodium beef broth instead of milk. Add fresh, minced or even powdered onion and sliced or minced mushrooms to complete the sauce. To make a cream of chicken soup pseudo-sauce, follow the mushroom soup directions, substituting chicken broth for beef, and replacing the onion and mushrooms with poultry seasoning, like Bell's.

Most of the recipes we remember start with one or both of these soups, but this simple roux with broth can be used whenever you want to add some lusciousness to your table. Experiment with various herbs and seasonings to make this base your own, and try it over lean proteins, like boneless, skinless chicken breasts or pork chops. The seasons may be changing, but you can still enjoy that classic comfort food flavor with these simple sauces.

Keeping Track of It All

My food journal has helped me find my own strengths, weaknesses, and patterns over the past few weeks. I wrote down what I ate, when I ate, all my medications, vitamins and supplements, and how I felt before and after all these various and sundry things entered my body. One supplement made me feel just awful, and thanks to my journal, I was able to nail down which one it was - and get rid of it - right away. Yes, my journal has been really helpful. Not nearly as helpful as it could have been, though. Now I know about D*I*YPlanner.com.

For a geek like me, this site is the cat's pajamas. D*I*YPlanner.com has tons of free templates to download and print out as planner pages, or to use however you like. I'm already addicted to their menu planning pages, which include both a weekly menu planner and a shopping checklist. I use them to make menus for Pete, myself and the kids and then to make the whole shopping list. If anyone in your home is on a special diet of any kind, this is a great way to get everyone's needs on the same shopping list!

Actually, I found this site looking for financial forms, which they have in droves. But what I found were some of the best - FREE - forms for tracking your health. Need to track your glucose readings and insulin? There's a free form for that. How about your workouts? Several to choose from! Getting enough water? Yup, there's even a form to keep track of your water intake. Did I mention all these forms are free?

Ok, ok, I know I'm a Type-A organizational nerd (if you don't believe me yet, check out my Organizational Management for Moms blog - OM4M here). Not everyone will be as excited as I am to find such a site, but I AM sure you'll find a few tools to help you manage your healthy lifestyle, or to start a new one. Check out D*I*YPlanner.com here, and let me know if you're as impressed with it as I am.

Breastfeeding Could Have Saved You From Dieting

Ok, let me start by saying that I know many of our readers are men. Fine. Take this information for what it's worth and file it away for a time and place when it might be useful to someone you know. It IS World Breastfeeding Week, and I just can't skip over the fact that breastfed babies are less likely to suffer from myriad health problems, including obesity, throughout their entire lives. In fact, if every baby was breastfed we might not have the multi-billion dollar diet industry. First, though, we've got to get rid of the multi-billion dollar artificial baby food industry. So here are a few facts for you.

Breastfed babies receive antibodies in their mother's milk which reflect the exact pathogens they've been exposed to together. Babies are healthier, stronger, happier, cry less, and have more energy to devote to learning, not fighting off infections. Yet another in a long line of studies was published less than 2 months ago proving breastfed babies are more likely to attend college than artificially fed babies. Parents of breastfed babies miss less work since their babies are so healthy. Breastfeeding is free, and WIC recipients receive the would-be formula credits for healthy food for the mom and family instead, so everyone wins. Breastfed babies' exceptional health often means less money spent on doctor's visits, medications, and other medical expenses. In fact, premature infants who receive their mother's milk come home, on average, 1 full week earlier than infants receiving artificial food.

Speaking of artificial food, many people truly believe that it's "just as good" as breastmilk. It's not. In fact, it's dangerous. Oops, there's lead in formula. Oops, those BPA-Free bottles really aren't. Babies who receive artificial food are more likely to develop diabetes, childhood obesity, and other common illnesses. Have you checked the prices lately? $25 a can to give your baby something that could make him sick? Better yet, have you tried to have a baby in a hospital and get out without them giving you or the baby directly some formula, "just in case"? In case of what? In case I'm really a man? Because I've got to tell you, there are very, very few cases on Earth of women who cannot breastfeed, and there are entire milk banks full of healthy, donated human milk available for these cases. (Actually, with the right medication, even a man... no that's too far for too many...) There's a woman in Indiana who has successfully breastfed her quintuplets for the first year. Quints! Yes, some of the milk has been donated, of course. That's what it's there for! For more information on how, like the tobacco companies and the pharmaceutical companies, artificial food manufacturers have manipulated the media, lobbied in DC, and lied to new mothers, click here. Enfamil even referred to one "flavor" as "breastmilk formula", as if there was real human milk in the can!

The next time your wife, adult child, neighbor, niece, child's teacher, or anyone else you know is expecting a new baby, you'll have some good information to share. Right now, this week perhaps, maybe you could just be kind and supportive if you see a mother feeding her baby somewhere. As a society we've forgotten that throughout history and throughout the rest of the world, breastfeeding has been and is natural and normal. Support these generous mothers. They're just feeding their babies as nature intended.

Setbacks and Small Victories

The past few weeks have been an exercise in resilience for our family. Last week brought a number of personal trials, including losing a friend to cancer, personal medical issues, and a new second shift schedule. Gone are the family dinners, the structure, and a lot of the sanity. I'd love to tell you that we're all sailing through these trials like Odysseus, strong and virile, thanks to our clean living and heroic characters. I'd like to tell you that, but I can't.

Nope, we're human. Life happens, and everyone deals with it, but last week just seemed to "gang up" on us, well, me, in particular. Pete made the switch to working evenings, and I was completely prepared. I had a detailed schedule in place so we could make the most of the change. In fact, we were looking forward to it. I'd have more time to write, and he'd see more of the kids and me during the day. He'd really get to bed no later than usual, so all in all, it was going to be a good change. Monday went well. It was the last such day; every other day all week something, or several things, just plain went wrong. Now, as I said, life happens. Everyone has a week like this once in a while. You deal with it and move forward. Last week I lost my schedule and good intentions by Tuesday night and never quite got back on my feet. The whole week was a wreck.

I'm not making excuses or looking for sympathy. I just want to point out that it was "one of those weeks", since it happens to us all sometimes. What's more important is what I learned from it, and what I'm doing about it now. First, I learned that when I'm stressed I eat carbs. Hmm... sound familiar? I knew I did it before last week, but wow, I never realized how MUCH I eat when I'm stressed. My personal weakness is pasta with butter (yes, real, 100 calories per Tb butter), salt, and Parmesan cheese. Not just a little mound on the side of the plate, either. I'm talking: take out the bowl you use to bring potato salad to the church supper and fill it - that's my "serving" when I'm stressed. Not surprisingly, I'm dragging, since I've gained weight and water and haven't had any vitamins or nutrients all week. Worse, I've dragged my family down with me. Pete's been living on peanut butter, I think, and the kids haven't done much better. My son's first tooth fell out today, and a little voice in the back of my head thought, "scurvy?".

One week of lousy food probably didn't hurt anyone, much, but it's certainly not a path I want to follow for long. On the other hand, I still haven't figured out how to make balanced meals for everyone with the irregular schedule we have. I'm working on that. In the meantime, I'm making some small changes. Pasta isn't going anywhere, as long as I'm here, but I switched to high-protein pasta, added some veggies, got rid of the butter, and switched to Himalayan salt. None of these are huge changes, but consider them transitional, and certainly better than what I was doing. I also stocked up on the vitamins, minerals, and supplements I've been missing. Some of my medications also deplete my stores of these essentials, so now that I'm off the meds I'm restocking my vitamins and minerals. Check with your doctor is you suspect you may be living with deficiencies like mine. The supplements are temporary until I can balance my diet appropriately, since healthy food is the best way to keep your body balanced. Finally, I'm working on getting the kids, and myself, on a healthy sleep schedule. With Pete gone in the evenings it's been hard to get the little guys down at a reasonable hour, but I've got to make the effort. I realized I need to get them down early enough for me to enjoy some quiet time before I can relax and fall asleep. Instead, I've been struggling to get them to bed, then staying up another 2 or 3 hours wide awake. No wonder I can't get up as early as I'd like! Well, I'm working on that too.

This week is for transitional changes and reflecting on how to do things better. Life can't be all about acting, or reacting, but needs to be a balance between the two so we can learn from our mistakes and do things better the next time around. Hopefully I won't have another week like last week anytime soon, but I will have a better week, now, this week, thanks to the things I've learned.

Setbacks - Don't Let 'Em Getcha!

In any quest for a healthy lifestyle and a good physical fitness regimen, one must always consider the probability of setbacks. I say probability because setbacks will certainly occur in the course of normal life, and we all must have a plan in mind to deal with them.

First, let’s define our terms…a setback (as opposed to a backslide, which we will cover in a future post) is any external event or situation which interrupts your diet, physical training, or both. A setback is normally unintentional and can be unplanned. For the most part, a setback is beyond your personal control, with management of it your only realistic option.

A setback can be caused by something unpleasant, like an injury; or by something fun, like a family vacation. You might get tagged for a business trip unexpectedly, or a short-notice deployment (if military). Perhaps your work schedule changes and you get the night shift. I’ve had all of these things and more happen to me. The big difference is whether or not the setback is unplanned or planned/expected.

If a potential setback is planned, i.e., known and expected to occur, there is much that can be done to mitigate the effects. Let’s use the family vacation as an example…a trip, with the kids and spouse, for a few days or weeks to a location with uncertain exercise or nutrition options.

First and foremost, remember to enjoy yourself. You’re going on vacation, after all, so have fun, enjoy the family time, and don’t let the setback steal one second from your rest and relaxation by causing worry or guilt. Second, relieve some of that worry and guilt by working it off in the weeks leading up to the trip. I often redouble my efforts and tighten the diet in the weeks prior to a vacation or trip so I can be at a peak of fitness when I go. That makes for an easier recovery after the trip (as well as a physique that’s easy on the eyes at the beach!). Third, keep your eyes open during the trip. Look for good, low-carb healthy foods to eat amongst the vacation fare. Be sure to use the stairs instead of the elevator at the hotel. Walk or bike to close attractions, and use the pool to stretch and swim in addition to soaking and cooling. If the hotel has an exercise room, use it; but for the love of Mike, don’t do so if it means sacrificing valuable family time or relaxation. Vacations are for the mind and spirit, after all, and there is nothing wrong with putting those ahead of the physical for a while.

In the case of extended (military) or business trips, look for ways to incorporate a regular workout and diet into your new circumstances, but remember that it might take a few weeks to get a handle on your schedule. The trick here is to never forget that the setback is temporary only, and that you will resume your fitness lifestyle as soon as possible.

On the less-pleasant side of things, setbacks can also be unplanned, unexpected, and be of unknown duration. The most common cause of this sort of setback is an injury or illness of some sort. These setbacks are particularly destructive both mentally and physically. However, a bit of optimism and a whole lot of pure guts goes a long way to help out here.

Fix in your mind that your injury/illness is only a temporary thing…you will heal, and you will recover, so long as you’re still breathing, and even if not, you might figure out a way. Stay hopeful and forward-looking, and begin planning your comeback as soon as the picture becomes clear enough to do so.

Be sure to listen and pay attention to your healthcare providers or therapists. Ignoring them will almost certainly lead to further injury and an extended “downtime”. They are the professionals; trust them to know what’s best. If a particular diet is recommended, eat it. If a certain exercise or activity is recommended or banned, do it. Sure, ask questions and get clarification on all points. Ask for all options and get second opinions. Then, follow the pros’ advice. You must get well first and foremost; getting back to fitness will come later.

Now, as soon as it’s allowed or practicable, get back on the low-carb, low-fat diet at least. Even if we cannot yet engage in heavy PT, we can still eat right. Be sure to limit the calories to allow for the lower burn rate while you are recovering.

Once cleared by your health-care providers to return to the gym, be sure to remember that your body is no longer used to this activity, and will require a “build-up” period before you’re back to that 20-minute 5k and 300lb bench-press. Get ready to feel the “burn” all over again!

The big thing to keep in mind for all possible setbacks is the fact that they are ALL, without exception, temporary. The only way a setback can become a permanent thing is if you allow it to. Sure, you might have to use your imagination and some improvisation along the way. Yes, you might, due to injury, have to find entirely new ways to exercise and eat. It’s all part of the goal of not letting your setbacks control your lifestyle. Remember, it’s YOU that is in control. And it’s YOU that has the ability to keep those setbacks from becoming permanent, either in mind or body.

In the Company of Friends

We spent the Fourth of July weekend vacationing with dear friends and family, playing in the sun, catching up, laughing and enjoying each others' company. We also spent it pigging out and drinking adult beverages. Oops. Sure, our friends are on the same diet page that we are, and we talked about our low cost low carb lives, sharing recipes, products, experiences. Ultimately, though, we knew from the get-go that the new diet would have to start on Tuesday, after everyone went home and life went back to normal. The food, the festivities, and the friends were just too good to pass up.

I say "new" diet, but it really isn't. It's simply a re-commitment to adhere to the low cost low carb lifestyle that has been so good to us. Well, mostly to Pete. It would work for me, if I were anywhere near as dedicated as he is. The simple fact is that he applied himself, and I didn't. I've never had any of the health problems he had, so I had no motivation to diet. I do now! After 4 days in a bikini, painfully aware of my exposed "Buddha Belly" while hearing one person after another compliment my husband on his flat abs, I'm motivated. I don't want to be "The Old Lady"!

Of course, it helps to know my friend is applying herself to a low carb life too. She has knee injuries, so exercise is a challenge for her. I have an autoimmune condition, so I have dietary restrictions. Neither issue is insurmountable. We'll adapt, improvise, and overcome. Maybe that's the next evolution of low cost low carb for us. For my husband, it was iron will that made his diet such a success. Frankly, few people have that kind of will power. I'm more flexible and forgiving of myself and my life (ok, weaker), and I'll have have to accommodate my dietary limitations and picky tastes. This may be the second time going low cost low carb for our family, but it won't be a repeat. Top all this off with the ever-declining economy, and the low cost part of the diet becomes even more important than ever before.

July 2nd was the half-way point in the year. Instead of making New Year's Resolutions to look good for swimsuit season, I'm making Independence Day Resolutions to look great for the holidays. My first step is to share this with you. My second is to write down everything that I eat- more on that later. It won't be pretty, but it's a start. Care to join me?

Need Motivation? How's this...?

How's this for motivation to get your weight under control? Check out this map from the Center for Disease Control. It shows the fattening of America state by state from 1985 to 2007. Maybe all those aerobics in the 80s really did help. Maybe partying like it was 1999 didn't. Only you know what you were or weren't doing during those years, but WE, America as a country, are in trouble now. In one state, 44% of the children are obese. Not "baby" fat, not cute and chubby, obese. If that doesn't change, this kids can look forward to a life of health problems, medical bills, and missed opportunities. This warning isn't just for the kids, either. The statistics on adult obesity are even worse.

This weekend we celebrate America. Many of us remember 1976, and still find it hard to believe such an amazing country could be barely over 200 years old. We didn't go from being a colony to being the U.S.A. without some serious motivation, determination, and hard work. It's in us, no matter when your family first arrived. My husband and I are each only 2nd generation Americans, but that drive to succeed came with our ancestors who chose to make their way here from the Old Country. You have that drive too. Instead of waiting until New Year's Day, let's grab our bootstraps and decide to take on America's weight problem right now, as we celebrate America's greatness.

Got plans for the 4th of July? Great! Make them active plans. Swim, boat, fish, hike, sightsee, or play - do whatever you like! Write down how much time you and your family spend outdoors every day for a week. The average American spends less than 5% of his life outside. Let's fix that! Just an hour a day and a few extra hours on the weekend can double that, and time in the fresh air is usually active time.
Got plans to cookout for the 4th of July? Fantastic! No where else on Earth is cooking out or BBQ as universally practiced and loved as here in America. Be sure to balance the burgers with lots of healthy, low carb sides. Check out the great recipes (and personal triumphs) in one of my favorite blogs, Swallowed By a Fat Girl, for inspiration. Of course, feel free to serve some of the recipes you've seen here, too!
Got plans to party for the 4th of July? Remember, alcohol is sugar as far as low carb diets are concerned, so drink in moderation (for a number of good reasons) and keep munching healthy snacks with your cool refreshing beverages. Don't forget to drink plenty of pure, old-fashioned water, too, especially while your outside playing in the sun.

Happy 4th of July, Everyone! Happy Birthday, America!

Sausage & Spinach Summer Wraps

It's still too hot to cook here on the Emerald Coast, so I've been getting creative with dinner. My theory is that if I keep it interesting enough, my family won't notice that I'm not cooking. Last night I made Sausage & Spinach Summer Wraps. They took less than 15 minutes, only one pan, and were delicious. I hope you give them a try.

Start with a low-fat or turkey kielbasa, such as Healthy Choice. I usually keep several in the freezer, since you can dice them easily even while they're still frozen. Slice a 1-pound kielbasa sausage into half-inch slices. Cook the sausage over high heat in a large skillet. Mix together 1 cup of cranberry-pomegranate juice, 2 tablespoons of ketchup, and a few dashes of hot sauce, and pour it over the sausage. Cook until the liquid reduces to a sauce, about 10 minutes.
Wrap a handful of fresh baby spinach leaves and about 5 slices of kielbasa in a whole grain or low carb wrap, and drizzle some of the sauce over the wrap.

The crisp greens compliment the hot, tangy sausage, and the whole meal is wrapped up and easily enjoyed outside or in front of the A/C, whichever you prefer. You could make this wrap even more healthy by using low-sugar or low carb juice and ketchup, but the 3 main ingredients are already pretty darn good for you! Go ahead and play with it and make it your own. This recipe started with an idea from Jacques Pepin, which I then played with to make my own. His Fast Food My Way series has some wonderful suggestions for quick and delicious eats, and he encourages everyone to adapt recipes to his or her own tastes, local ingredients, and cooking style. Just beware that he IS French and some of his food is sinfully rich (read: not exactly low carb, low calorie, low anything!), but it's all delicious. If you do pick up one of his cookbooks, I hope you'll do what I do and use his great recipes as idea springboards to help you keep your low carb lifestyle full of flavor. Enjoy!

Summer Eats

Two weeks ago my friends and family in Maine were waiting for the last frost so they could plant their gardens safely. Here on the Gulf Coast, however, we're already eating the first veggies out of our gardens. Actually, I struggle to grow herbs, but I'm very lucky to have good friends with green thumbs who have generously given us lots of delicious food. There's something very satisfying, as a mom, about having your 5-year-old beg, "Puh-lease, Mummy? Please can I have just one more tomato?" Needless to say, our tomato supply didn't last very long, but we don't mind one bit. In fact, having torn through our stash of fresh veggies from our friends, I'm perfectly happy to visit the local farmer's market downtown, or even buy local produce at the grocery store. If you look, you can find local and/or organic produce in most markets now. Yea!

Because there's a heat wave here right now, I've been avoiding cooking, but I couldn't resist using those first fresh veggies of the season. I cooked several pounds of high-protein, whole grain pasta, for use in several dinners throughout the week.
*One evening I cooked yellow squash and zucchini, both cut into one-inch cubes, over high heat with olive oil and minced garlic and onion. I let them soften and brown slightly, then added red kidney beans, low-sodium beef broth, salt and pepper. I mixed this with an equal amount of pasta and tore some fresh basil over the top.
*Another night I roasted banana peppers and broccoli with sesame seeds and tossed them with a little ginger vinaigrette to top the pasta.

Each night's dinner required only a few minutes of preparation, one pan, and a few cents' worth of ingredients (even if we had purchased the produce). They were both full of flavor but low on carbs, sugars, calories and cholesterol. Talk about low cost low carb! Best of all, we got to enjoy several meals full of beautiful, bright fresh flavors right out of our friends' lush garden.

Supplements vs. Diet Pills

Weight loss through healthy living is the long, slow way to go. It's hard work, and it requires patience and dedication. However, as the millions of people who took Hydroxycut are now learning, diet pills and their promises of a quick fix can do more harm than good. It's important to understand the difference between supplements and diet pills, and make informed decisions about which, if any, would be helpful in your efforts to lead a healthy lifestyle.

Diet pills are prescription or over-the-counter medications, usually containing an amphetamine or stimulant, intended to increase metabolism and help the person taking them to lose weight rapidly and independently of any other lifestyle changes. Hydroxycut is a diet pill. Dietary supplements, on the other hand, are concentrated forms of vitamins, minerals, herbs or dietary acids, used to provide these nutrients when the person taking them is not getting those nutrients in sufficient quantities from other sources. Your daily multi-vitamin is a dietary supplement.

People striving for a healthy lifestyle and long-term weight loss success are generally discouraged from using diet pills. They just don't do your body much good, and even if they're not harmful, they don't teach you how to maintain your weight. If you earn your lean body with hard work and dedication, you're much more likely to maintain the gorgeous final result. Dietary supplements, however, can help you live your healthy lifestyle. Check with your doctor or herbalist about which supplements are right for you. In Pete's case, taking a Chromium supplement helped stabilize his blood sugar and control his cholesterol. You may want to visit Dr. Andrew Weil's website for more information on natural dietary supplements. His free "Vitamin Advisor" will give you a list of the supplements he recommends for you based on your health and lifestyle, which you then order through his site or bring to your doctor to discuss. Another option for finding information about dietary supplements is your pharmacist. Many pharmacies carry a large selection of vitamin and mineral supplements, and most pharmacists are happy to discuss them with you. For a guide to finding the best pharmacy, click here.

If you do choose to take dietary supplements, there are a few considerations to bear in mind. First, check with your doctor before taking any new supplements, especially if you have a pre-existing medical condition, are pregnant, or may become pregnant. Make sure your doctor and pharmacist know about any supplements you're taking if you're also taking any prescriptions, as some prescriptions and supplements don't play nicely together. To get the most out of your supplements, take them consistently at the time and dose directed, and be patient. It takes a few weeks or months for your body to absorb and make good use of the nutrients. You should know that the FDA does not regulate herbal supplements, so always get yours from a well-known, reliable source. Supplements can be expensive, especially if you seek out the best ones (which you should!). Once you establish which supplements you want to take regularly, consider using an online source to save money. Online suppliers, such as Swanson Health Products, have been around for years and offer huge selections at excellent prices. Take advantage of all the information and tools available regarding dietary supplements and find out if there are any nutrients available that might help you improve the quality of your healthy lifestyle.

Brine, Baby, Brine

We know a great butcher. Still, lean meat in our house is more likely to be basic white meat, like pork or chicken, than filet mignon. White meat is lower in fat and cholesterol than red meat, but you also lose flavor and juiciness in the bargain. To make the most of your meat, try brining. The most basic brine is simply salt and water. Don't worry, it won't make your meat saltier, but it will make it juicier. Soaking white meat in a brine allows the salt to penetrate individual cells and hold moisture in during the cooking process. You can also add seasonings to the brine so your meat gets a boost of flavor at the same time. Both Old Bay and Bell's poultry seasonings dissolve well in a brine and add tons of flavor, so they're two of our favorites. Try one of these ideas, and click here for step by step brining instructions for the grill.

Crispy Sage Chicken: Mix a brine of 2 Tablespoons of Bell's seasoning, 1/4 cup of kosher salt, 1 quart of hot water, and 1 quart of ice cubes. Brine 4 medium boneless, skinless chicken breasts for 2 hours. Remove breasts from brine and roll crushed whole grain cereal, such as Wheaties. Bake in 375F oven for 30 minutes or until cooked through.

Seared Seasoned Pork: Combine 2 Tablespoons of Old Bay Seasoning, 1/4 cup of kosher salt, 1 quart hot water and 1 quart ice to make the brine. Brine one pork tenderloin (usually about 3/4 lb) for 30 minutes to 1 hour. Remove pork from brine, slice into medallions about 1.5 inches thick, and pat dry. Sear medallions in preheated pan over medium high heat about 2 minutes on each side. Add 1/4 cup low sodium chicken broth, cover pan, and cook until pork reaches 140F.

Of course, you can also use a basic brine to prepare the meat for any of your favorite recipes. Give brining a try and give your dinner, and your diet, a whole new dimension.

Drink It Down... Your Weight, That Is

It's not hard to find low calorie, low carb drinks in the cooler weather, as long as you take your coffee or tea black. I do, but unfortunately, Pete doesn't. Still, switching to a no-calorie sweetener and skim milk wasn't too hard. The hot summer weather brings new challenges, though. Sure, we should all drink water. Lots and lots of pure, clean water. In fact, it's the only beverage we ever need, and Pete does drink plenty of it. Me? I love water after a run or in the middle of the night, nice and cool and refreshing, but the rest of the time I just prefer more flavor. Statistically, I'm not alone. Even Pete, with his healthy water habit, craves something else sometimes.

When choosing a summer beverage, try to keep in mind what you don't want in your drink, and work back from there. You want to avoid lots of sugar, natural or artificial, and calories of course, too. Using the coffee example, you could enjoy iced coffee - REAL iced coffee, i.e. strong, black coffee over ice, with a small amount of sweetener and skim milk, if you prefer. Avoid the obscenely delicious dietary disaster that is the Toffee Mocha Poetccino from the Drowsy Poet Coffee House. Any of the coffee milkshake type drinks are off limits if you're eating healthfully.

Rather than working backward to your options, try staring with water and working forward, adding flavor without too many unwanted ingredients. There are tons of delicious flavored drink mixes on the market today. Carefully read what's in each of them and try different kinds before you settle on your favorites. Beware that some of them are full of sugar and artificial colors and additives, too. Read those labels! Alternately, add something you already know the contents of to your water. It's hard to beat sparkling water with a splash of fresh lime and cranberry juice. Add just enough of your favorite juice to tint the color and add subtle flavor, and use 100% natural juice with no sugar added.


If you're looking for something a bit more adult in nature, try some of the new low carb, low calorie beers available. Even beer snobs will enjoy Sam Adams Light, and lighter lagers like Michelob Ultra can be refreshing on a hot summer evening. Take a page out of the '50s and cut your wine with sparkling water for a grown-up seltzer, or try a light Sangria. Watch out, though, because alcohol is ultimately dehydrating and nothing but empty calories. Hard alcohol in particular is nothing but fermented sugar. Besides, too many drinks and you'll never make it to the gym in the morning.

Of course, you could always stick to the classic - water. There's a world of difference in the available waters out there, so try different options to find one you'll actually drink. I grew up on well-water filtered through the glacial granite of Maine - no wonder I'm a water snob! But even the tap water in Florida is okay with our faucet-mounted filter. Experiment with different sources and you'll be surprised by how varied water can be. If you ultimately choose bottled water, burn an extra 11 calories by walking that empty water bottle to the recycling bin! Now that's the way to hydrate healthfully in summer.

Support is Important; Athletic and Otherwise…

On a fateful day in April, 2008 I drove back to work from a pretty upsetting meeting with a Flight Surgeon. She’d just informed me that my fasting glucose level (FGL) was pre-diabetic, and my cholesterol levels were near 300. That’s AFTER 12 hours of fasting.

I’d been informed that, due to my family’s long and horrible history with diabetes (it’s pretty much killed my mother’s entire side, including her), it was imperative that these numbers be dropped, and soon. I had thirty days. One month. One month to pull off what I was realizing was a complete lifestyle change. Failure on my part meant a loss of flight status in the Navy, loss of flight pay, loss of job specialty (after 15 years at the job), and possible early retirement or separation from the service as “Not Physically Qualified” (the dreaded NPQ’d, as we say.). My life (and by extension, those of my wife and children) had come to a serious fork in the road.

I’m now thoroughly convinced, after the past year’s work, that people who can’t (or won’t) change their lifestyles, habits, diets, or exercise patterns to achieve fitness and health are lacking two critical elements: proper motivation and proper support.
Proper motivation isn’t “I want a nice body”. Proper motivation isn’t “I think I should work out a bit more…” PROPER, real motivation is when failure is absolutely not an option. It’s when the results of that failure are unthinkable. It’s when the results of failure are not abstract; they are real, in the “right-now” immediate world, with real-world consequences. Even people who face real health issues sometimes cannot bring themselves to effect actual change in their lives, because the consequences do not seem, well, real. That wasn’t me. Financial ruin, loss of my job and pension and benefits, and a completely uncertain-at-best future for my family stared me in the face. Oh, along with the real possibility of early death or long, debilitating disease and illness. That’s the brutal, in-your-face, ice-cold right-NOW motivation I’m talking about.

There’s also support. I can say without any hesitation whatsoever that it would have been damned near impossible to make all the necessary changes in my lifestyle that I did without the unbelievable efforts my wife, Lauren, put in on my behalf. She researched the foods needed, she kept spreadsheets of calories and glucose, she bought and read cookbooks, she scoured websites, and she shopped for and bought the foods. Cooked them damned good, too. Most importantly, she SUPPORTED me mentally and morally. She didn’t “enable” me, like many well-meaning but misguided friends will (“aww, you can have just ONE piece of cake, Dude…”), she really kept at me to both eat right and record what I was eating. She made sure I made food for the next day and packed it every night. And, probably most importantly for “motivating” me, she looked at me one day, about two months into the process, with an open-mouthed, pleasantly surprised look of, well, something great when I walked into the room shirtless for the first time in months (at 40 years old, I’d successfully recovered my abs).

That was worth a million bucks of coaching right there.

Pantry Raid

We love that so many people are enjoying and following our blog. We also love that we're getting a lot more sun this holiday weekend than anticipated, so this post is being written with both those facts in mind. One of the requests we've received is for more recipes - a little more tangible "eat this", as it were. With that in mind, here's a recipe I can whip up in no time from common pantry items. It's low cost, low carb, and low effort.

Grilled Mediterranean Tuna Wraps
1 family size (12 oz) light tuna pouch
1/2 cup roasted red peppers, diced
1 shallot, minced
1 Tb minced garlic
1 tsp herbs de Provence
salt & pepper to taste
4 oz aged, smoked Provolone cheese, shredded or sliced
4 10-inch whole grain tortillas

Warm the first 6 ingredients in a non-stick skillet over medium heat, stirring gently. Preheat a home grill (e.g. Cuisinart Griddler, or a panini press) to high. Divide the tuna mixture evenly into the 4 tortillas. Add 1 oz cheese to each, then wrap. Grill wraps until golden brown and crisp, about 5 minutes. To serve, cut in half on an angle, arrange on plate and garnish with fresh herbs if available.
Makes 2 generous servings of 2 wraps each.

Since this is the first time I've posted a complete recipe, here are some general tricks I always use, regardless of what I'm cooking. I keep parsley, basil, and mint growing on the side of my house for garnish and fresh taste. I take an extra minute to plate the meals I serve and make them look as professional as I can. No, I'm not a chef, but I've certainly been to enough restaurants to know how I like my food to look. The better it looks, the better it will taste. Finally, I keep a few flavorful ingredients ready to go in prepackaged jars. My favorites? Organic minced garlic and roasted red peppers. (I keep taco seasoning on hand too, but that's another recipe.) Convenience foods can wreck your diet and budget if you use too many, but if you read labels and only keep the few that you really love to use on hand, you'll enjoy cooking and dining more.

I hope the next time a few friends drop by you'll give this quick recipe a try. In the meantime, Pete & I wish you all a safe and happy holiday weekend. Love and heartfelt thanks to all of you who have served and still serve the USA!

Howdy, Partner.

Nope, it's not what you're thinking. Although it can be helpful to take on a new diet with a friend or partner for support, I'm talking about the foods you eat. In my last post I discussed the benefits of eating more often, 5 or 6 smaller meals a day. To help smooth over those peaks and valleys in your energy even further, eat foods that compliment each other. No worries - you don't have to start carrying around some "pocket" reference of 10,000 foods and cross-reference which food goes with which other food. Actually, just have two different foods each time you eat. How easy is that?

It's super easy. Your basic food groups in a low carb diet are generally proteins, whole grains, vegetables and fruits. By combining foods from any two of these groups, they help balance your body's reaction to your meal. For example, fruits can spike your blood sugar or cause a "sugar rush". If you eat them with whole grains, your body will take longer to break down and use that sugar, so the spike or rush will be reduced.

Here are some examples of snacks Pete enjoys -

6 oz low fat or fat free yogurt with a granola bar
1 medium apple with Triscuits (whole grain crackers)
celery sticks with peanut butter
light tuna in a whole grain tortilla
trail mix with raisins or Craisins

Pete's a creature of habit, so he has the same snacks all the time. You, however, can customize your own snacks now that you know the secret to balancing your foods. Pete makes all his meals the night before work, but I like to make a week's worth at a time when I can. It's entirely up to you. Just pick a few combinations you like and be sure to pack those snacks together. Enjoy!

Instant Gratification

You want a quick fix? A jump start on your healthy new diet? Try scheduling your eating. In fact, try to eat more often. Honestly, that was the first change we made to Pete's diet and the results were almost immediate.


Like many career people, Pete was eating only twice a day. Breakfast was usually leftovers or some other fairly filling meal (since he only ate a couple of times a day he figured he could afford "dinner" for breakfast). He had breakfast at 4 am most days, then worked out, then worked all day. He worked through lunch, too. Sound familiar, anyone? Eventually he'd come home, usually around 5 pm, and we'd have dinner as a family around 7 pm. Of course he was starving by then, so I always made huge portions for him.
Unfortunately, his diet strategy was doing more harm than good, and in his case, he'd been eating this way for decades.


Our bodies aren't designed to handle binge and starve cycles, which is what many lifestyles and even "diets" create. When we eat on that schedule, the body reacts by hoarding calories, since it "thinks" that it will be a long time before it receives any more. Meanwhile, it also has to deal with this sudden flood of food. It's like a Thanksgiving dinner food coma every evening. His body was also forced to contend with a severe blood sugar spike from all that food twice a day. Instead of living in balance, his body was pushed to extremes every day. If you've been living this way, it may sound like I'm making mountains out of molehills with this, but that's exactly what's happening to your body. To put it another way, if a balanced eating schedule is like living in suburbia, then Pete's habit was to run back and forth between the North Pole and the Equator every day.


So if you want to feel an immediate difference in your health and energy level, try eating smaller meals more often. Pete resisted that suggestion from me for years, claiming he wasn't hungry at lunch time. In reality, he was too stressed out and busy to take the few moments he needed to eat. Once he tried it, though, he felt better within a day or two. Of course, you can't eat six huge meals a day and expect to be healthy, but you can, and should, eat six small meals each day. Try bringing a few healthy snacks with you during the day, or simply make your regular meals but divide them in half and eat them a few hours apart. After years of one lifestyle, Pete needed reminders at first. I send him emails, texts, or calls (not all at once - no one likes a nag). Sometimes he'd set his watch alarm every four hours, when it was practical. Use whatever tools you have at your disposal, but try this eating schedule. You'll feel better from it from top to tail in a matter of days.

Mission Impossible?

About a year ago, my husband came home with very upsetting news. His fasting blood glucose (FBG) reading was 110. That's right on the borderline for pre-diabetes. His cholesterol was also creeping up, and, as if to add insult to injury, these numbers were all from his 40-year checkup. You'd never know he had any medical issues. He's tall - 6'3", in fact, and very lean, never more than 220 at the most. Even at 40 he was out performing many of the 20-year-old "kids" he worked with every day. You see, my husband is in the Navy, so his physical health has been closely monitored for at least the past 16 years. He's exactly that guy you look at and hate for being so fit. But inside, apparently, it was a different story. This first notice that there was anything amiss came with a command from the flight surgeon : Get your numbers down in 30 days, or lose your wings. If we didn't find a way to improve his health dramatically within 30 days, we would lose his flight pay, he would be reassigned at best, and he might even lose his position and pension. After 16 years of service, we were about to lose everything.
As I write this today, my husband is at work, on base, doing what he loves. He's in wonderful shape inside and out, and we're both much happier and healthier than we were one year ago. What exactly happened? Well, he dropped his FBG 30 points, and his weight 20 lbs in those 30 days. Neither the flight surgeon nor the dietitian had seen anything like it, but there he was, strong, lean, healthy and determined to eliminate any question about his fitness. How did he do it? Well, our learning curve was more like a rocket launch. We tried everything we could right away, and have spent the past year enjoying a more leisurely sampling of menus and methods. Now that the panic is past, we've also focused more on the cost of good nutrition. Low carb often means lean meat, and that adds up quickly. Now that he's healthy, we experiment with less expensive meals that net the same health and nutrition for us in the long run.
This blog is his story of determination, my story of support, and our story of gleaning the best of everything out of a tough situation. We'll share what worked, what didn't, what had us pulling out our hair and what made us laugh our butts off, all in the hope that it will help you or someone you know overcome your own health hurdles and enjoy a long, healthy life. Thanks for joining us!