Getting Back on Your Feet!

I hope every one had a wonderful Christmas!!

As I'm sitting here thinking "how in the world am I going to get motivated again", I can't help but feel we're all in the same boat! Christmas and New Years is the hardest time of year to stay motivated and maintain your weight in my opinion. With all the treats being brought to your house by friends, all the desserts being offered at parties, and all the sweets being made in your own kitchen it leaves it almost impossible to resist. And good for you for not resisting! That's such a huge part of the Holiday that makes it so wonderful.

So what do you after the Holiday is over and your left feeling large and lazy? We start again...

The first step to starting fresh and getting motivated is to forgive yourself! Forgive yourself right now for eating everything and anything you wanted. Forgive yourself for giving in when the homemade fudge was right at your finger tips. Forgive yourself for eating an extra plate of cookies, and forgive yourself for getting 3 servings of pie instead of just one. You need to realize it's 100% normal and perfectly human to enjoy such good foods in life!

Step 2 is realizing your body will forgive you too! The second you change your eating, or just stop eating all the sugar you've been inhaling for the past month, your body will immediately start working with you, and not against you. Your body wants to feel healthy just as bad as you do. So remember your body isn't out to get you when those numbers are getting higher on the scale...it's working with you. The second you decide to change your eating and exercise more, your body is right along with you and wants the change just as bad......and it will change, if you make changes too.

Step 3, start small. Rid the thought right now of, "I'm going to lose X amount of weight starting January 1st!". Never leave it to January 1st to start. Start right now. I don't mean go to the gym right now, I mean your next meal decide you're going to eat a little healthier. Not the rest of the day, just your next meal. Once you get this pattern down, you'll start to notice your thinking WILL be for every meal and before you know it, you're going an entire day without treats, or your portions are getting smaller. When it comes to exercising, start small by taking a morning walk half an hour after you wake up. Or an evening walk right after dinner. Just 20 minutes is all you need. Or start small by stretching your body for 15 minutes before you go to bed, and after you wake up. These small and simple steps are key to helping you get back on your feet. 20 minutes a day is all you need. It doesn't have to be 20 minutes of strenuous, bullet sweat, aching workouts. It can be a simple walk around the neighborhood, or deep breathing for 15 minutes while stretching.

And last but certainly not least, step 4 is always remember...YOU'RE NOT ALONE! No matter how fat, or unmotivated you feel you are, you're not the only one who feels this fat and lazy. We all need to start over in different parts of the year, or life for that matter. So don't think for a second you're the only one without will power. It's human. We are human. We can't do everything. Or maybe we can do everything. We can eat sugar, and still be motivated. We can enjoy the Holidays without beating ourselves up, and we can give ourselves a break and get back on our feet!

So from one "feeling fat and lazy" to another, let's all get our bodies feeling healthy and energetic again, and starting this New Year with a different mind set! And just like the picture, this is me saying, "WE CAN DO IT!"

HAPPY HOLIDAYS!

Your Friend,
Melissa Elder

Did You Know??

Did you know that drinking 2 glasses of water before a meal can actually help you lose weight? In a study of 48 middle aged men and woman, researchers assigned half to a low-fat, low calorie diet. The other group stuck to the same diet but also drank two 8 ounce glasses of water before each meal. Those who took the water before meals lost more weight than their peers.

Something to help out with this holiday season:).

Mexican Lasagna

To be honest, I can count on one hand how many times I've had lasagna since I've been diagnosed, and usually when I do eat it my sugars hate me. So it's never my first desire to want to make lasagna...until I was sent this recipe!

This recipe had me drooling, and even though there is a list of ingredients

(I'm always intidimated with long lists) it was surprisingly fast to make.

And always and most important-my blood sugars were satisfied after

and I got quite the dose of my daily veggies with this recipe:). Enjoy!

Mexican Lasagna

2 tsp olive oil
11⁄2 cups chopped onion
1 lb zucchini, diced (about 3 cups)
21⁄2 tsp ground cumin
1 can (14.5 oz) diced tomatoes with chiles
1 can (15 oz) black beans, rinsed
1 can (11 oz) corn niblets, drained
1 can (10 oz) mild enchilada sauce
1⁄2 cup chopped cilantro
5 (8-in.) whole-wheat flour tortillas
11⁄4 cups shredded reduced-fat cheddar
Garnish: reduced-fat sour cream

Recipe Preparation
1. Heat oven to 400ºF. Coat a 3-qt round baking dish with nonstick spray.

2. Heat oil in a large nonstick skillet over medium-high heat. Add onion and sauté 5 minutes. Add zucchini and cumin, and sauté 5 minutes or until zucchini is crisp-tender. Stir in tomatoes, beans, corn and enchilada sauce; bring to a simmer. Remove from heat and stir in cilantro.

3. Put 1 tortilla in baking dish. Top with 11⁄2 cups zucchini mixture; sprinkle with 1⁄4 cup cheese. Repeat layers 4 times.

4. Cover with foil and bake 20 to 25 minutes until bubbly around edges and cheese is melted. Cool 5 minutes. Cut into wedges and serve with sour cream, if desired.

(Thanks Liz, this was a hit at our humble abode.)

Pumpkin Pancakes

If you're like me and love the traditional Thanksgiving meal, than I'm sure you haven't been eating too healthy with this season. But in all honesty, I personally think not being a stickler around the holidays is more healthy than not. Healthy for the soul:). I'm a firm believer that being around the family table with the foods that you love is all part of the wonderful experience.

These pumpkin pancakes were one of the many things I was able to enjoy for Thanksgiving. My mother in law perfected them to taste like a gift from heaven. Not only does it make the house smell like a dream, but they taste just as good! They didn't spike my blood sugars (which is an extra treat) and pumpkin is actually quite healthy for you. ENJOY my friends!

Pumpkin Pancakes
2 cups flour
3 Tlb brown sugar
2 tsp baking powder
1 tsp baking soda
1 tsp cinnamon
1/2 tsp clove
1/2 tsp nutmeg
1/2 tsp ginger
1/2 tsp salt

1 1/2-2 cups milk
1 cup pumpkin puree
1 egg
2 Tlb vegetable oil
2 Tlb vinegar

Directions:
In a separate bowl, mix together the milk, pumpkin, egg, oil and vinegar. Combine the flour, brown sugar, baking powder, baking soda, spices, and salt.
Stir into the pumpkin mixture just enough to combine. (You may need to add more milk to make the batter pourable. Start with 1 1/2 cups and go from there.)

Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides and serve hot.

For an extra treat, sprinkle on some dark chocolate chips. You won't regret it!

Quinoa: The Magical Grain

Quinoa is not only Gluten free, but it's extremely high in protein (famous with the vegans), significantly high in Magnesium (helps with high blood pressure, headeaches/migraines, and heart conditions) and is, my favorite, high in Fiber!
Also, another random health benefit, Quinoa has been known to help mothers who are lactating. It has shown it's helped with enhancing the mothers milk. Very interesting.

Quinoa gets forgotten because oatmeal has proudly taken it's place with the low cost it offers. Which is understandable, because Oats are just as good for you. But for those of you who want that extra boost of health in the morning, I highly recommend getting in the habit of buying a bag of Quinoa!
I've fallen in love with it all over again after trying my cousins (thanks tracie!) recipe of this delicous side dish. My sugars didn't spike and it actually left me more fuller faster so I could barely finish the rest of my meal...which I loved!

Quinoa with Toasted Almonds and Cranberries
1 cup quinoa
1/2 cup slivered blanched almonds
1 tsp vegetable oil
1 1/2 cups boiling water
1 vegan vegetable bouilon cube (I used chicken)
1/2 tsp salt
1 cinnamon stick (I just sprinkled some cinnamon in)
1 bay leaf
1/2 cup dried cranberries



Directions:
Soak the quinoa 15 minutes in cold water. Stir the quinoa with your hand, pour off most of the water and drain through a fine mesh strainer.
Shake dry in the stainer. Heat a wide bottomed pan on medium heat and add the oil, stir and toast the sliced almonds until golden, then remove from pan.



Add the quinoa. Stir and toast until dry and turning color. Add boiling water, oxo, salt, bay leaf and cinnamon stick, and dried cranberries.Bring back to boi, cover, turn the heat to simmer, cook for 10 minutes or until all the water is absorbed, about another 10 minutesRemove from heat and allow to sit five minutes with the lid on.Fluff gently with a fork, sprinkle nuts on top and serve.

Penne with Treviso and Goat Cheese

When my mother in law sent me this recipe, it had me DROOLING! We absolutely loved it! I made extra's on purpose to have enough for lunch the next day, and it was just as delish the next day for leftovers! No spiking of the sugars, and the flavour was incredible! Thank you so much Lisa!

Highly recommend it!

Penne with Treviso and Goat Cheese
Ingredients
1 pound penne pasta (whole wheat)
1/4 cup extra-virgin olive oil
1 clove garlic, halved
1 pound treviso or radicchio, chopped (about 4 cups) (I didn't use this ingredient, just spinach)
3 packed cups (3 ounces) baby spinach
1/2 cup low-sodium chicken broth
1/4 cup balsamic vinegar
2 tablespoons fresh lemon juice
1 tablespoon salt, plus more for seasoning
1/2 teaspoon red pepper flakes
1 1/2 cups grated Parmesan
1 1/2 cups (11 ounces) goat cheese, crumbled
1/2 cup basil leaves, torn (I was out of basil, so I actually used Parsley and it was just as good)

Directions
Bring a large pot of salted water to a boil over high heat. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, about 8 to 10 minutes. Drain and reserve about 1 cup of the pasta water.

In a 12-inch skillet, heat the oil over medium heat. Add the garlic and cook until fragrant and golden, about 1 minute. Remove the garlic and discard.

Add the treviso, spinach, chicken stock, balsamic vinegar, lemon juice, 1 tablespoon of salt, and red pepper flakes. Cook until the treviso and spinach until wilted, about 6 to 8 minutes.

Add the pasta and Parmesan. Toss well and thin out the sauce with a little pasta water, if needed. Season with salt, to taste.

Transfer the penne to serving bowls. Top each portion with the crumbled goat cheese and garnish with basil before serving.

Strictly for Cereal Lovers

When I was diagnosed, one of the first things I had to get rid of was cereal. Mmmmm, cereal! My second love. It wasn't for about 2 years after I was diagnosed that I dared to eat my first bowl of cereal, which by the way tasted like heaven on earth. But even the taste couldn't convince me that it was good for me, from what the nutritionist had said. The doctor and my dietitian had said cereal was empty calories with not a lot nutrients, therefore leaving it a bad choice for breakfast.

Thank goodness for research! And even more grateful for the companies trying to keep up to the "healthy" world. If you haven't noticed, everyone is trying to make their product healthier. Cereal companies are one of those manufacturers who are trying to keep up to the health and doing a great job at it.

According to researches it's better than most breakfasts!!! (I'm not lying when I say this was the best thing I've read in a long time!)

In a study of nearly 10,000 kids and teens, researchers learned that those who ate any type of cereal every morning got more fiber and nutrients than breakfast skippers or those who at other types of breakfasts. kids who didn't have breakfast, on the other hand, ate more sugar daily and were more likely to be obese. Though the study looked at cereal eaters in general, it's smarter to always stick to varieties that are low in sugar and high fiber.

After looking strictly at cereal labels and paying close attention to my sugars after eating certain brand's, I compiled this list of cereals I trust with my health and Diabetes. I'd recommend these to anyone, and so would my nutritionist:

1. Kashi GoLean
   
2. All-Bran Raisin Bran
3. Fiber One
   
4. Barbara’s Shredded Spoonfuls
   
5. Cheerios
   
6. Kellogg’s Complete Oat Bran Flakes
7. Grape Nuts
   
8. Quaker Oatmeal Squares
   
9. Shredded Wheat ‘n Bran 100% Natural Whole Wheat MiniWheats
   
10. Total Whole Grain

If none of these cereal suit your fancy, always look at the nutrition label and make sure they have more than 3 grams of fiber, less than 45 grams of carbs, and around 2.5 grams of fat. If there's any protein, that's wonderful-but fiber is better for mornings.

(Source: Journal of the American Dietetic Association, July 2010)