Ch-ch-ch-ch-changes...

I haven't updated this blog in quite a while, but I've had several requests for recipes I've been talking about making lately, as well as what I'm doing differently that is helping with my weight loss. So, I'm going start updating more often (hopefully).

The biggest question I've had is - what's changed and why now?

In March, I turned 38. For 16 years I have seriously struggled with my weight (due to PCOS), though I have truly had body image issues since childhood. The childhood body image issues relate back to being a little chunky from about 3rd to 6th grade. I would not say I was overweight, because I wasn't, but I wasn't thin either. It was my awkward stage. After being picked on by boys, and some girls, about my weight, I started to restrict my calories in 7th grade. I was probably eating less than 1000 calories a day. In 8th grade, to prepare for poms try-outs, I ate even less. By the end of 8th grade, I was down to 118 lbs, but I looked sickly. My body build wasn't made for that weight, but when boys call you beached whale...all you care about is looking thin like the other girls in your circle.

In high school, I fought hard to stay under 130lbs. I was a pom-pom girl - and got regular exercise, but I kept my calorie intake low. Breakfast may have consisted of toast and juice or cereal. Lunch was a Snickers or bag of chili cheese Fritos and a Dr. Pepper. And supper was a small portion of whatever the family was having. Occasionally I would binge eat due to being so damn hungry - but this didn't happen often. Even at 125/130 lbs, I thought I was fat. I thought I needed to lose weight to be considered attractive. And I can remember trying to purge a few times in order to keep from gaining weight. Thankfully, I loathe throwing up and couldn't make myself do it.

My freshman year of college I think I gained about 10-15 lbs. Still, at 140/145, I was not considered overweight for my height and certainly didn't look it. My sophomore year I was a new wife and a student at MU. It wasn't until the beginning of my junior year that the weight gain really hit. In less than 1 year, I gained 70 lbs. I wasn't eating more. I was biking all over campus. I was biking to work. I was active. I was probably eating better than ever before because I cooked for my husband. But I still gained weight. I went to the doctor, and she told me I was depressed and stressed..the answer was medication - sure, for the horrible place I was emotionally and mentally maybe, but not for what was going on with my body.

For 6 years I struggled with this condition without knowing what it was. I struggled with infertility - and was told by doctors to "lose weight" then I'd get pregnant. I went on weight loss programs, I exercised, I started eating less again and would occasionally binge. I had a uterine biopsy and a bizzilion tests ran. Nothing helped. I was told I would most likely never have children. Finally, I came across an article in a Woman's Day about a disease that was affecting thousands of young women called PCOS. I took the article to my 5th Ob/Gyn in 6 years and asked him about it. He checked my symptoms, looked at my labs, and said I had correctly diagnosed myself. After about a half of year on Metfomin, I was able to get pregnant without the use of fertility drugs...twice!

I'd like to tell you that by this time (age 28), that the weight issue was under control as well, but it wasn't. Unfortunately, for those with PCOS (like many metabolic disorders), weight loss is a horrible struggle. Your body doesn't use insulin correctly, responds to stress in a more critical fashion than "normal" people, and stores fat like crazy - particularly around your middle. You are also more prone to acne, hair loss, facial hair growth, irregular cycles, and darkened patches of skin. So, from age 31 to 38, I did the same thing I had all my life...restricted calories. I didn't understand that restricting calories only made my condition worse.

Now...on to the change...over the last couple of years I've done a lot of research on PCOS. There is more awareness and resources available to those who suffer from the condition than ever before. For the last 2 years, I've said...this is the year I'm going to make the changes necessary to live a healthier, happier life. But it wasn't until this birthday, my 38th, that I put those words into action. Why? Because I've finally realized that I AM WORTH IT. That my children are worth it. That my inner peace and happiness are worth it. That I AM NOT that 12 year old girl who was called a beach whale - I'm a strong, independent, loving, creative, hard working woman who deserves everything she desires. And just like that...I decided to change.

What am I doing different?

1. I use My Fitness Pal to keep track of my calories (fat, protein, carbs) - and I MAKE MYSELF EAT all of the calories I am supposed to eat each day.
2. I upped my protein intake by adding 1 or 2 Garden of Life, RAWfit shakes a day.
3. I drink water (no soda and only the occasional unsweet tea).
4. I found a place to exercise with people who are supportive and non-judgmental, and I made a commitment to go a minimum of 4 days a week. (getting ready to start boot camp - eek!)
5. I avoid situations and people who cause discontent and/or stress in my life. 
6. I meditate.
7. I am committed to finding the joy in each day...regardless of what life throws at me!

So far, I have lost 12 lbs and a few inches in the last 25 days. I am feeling better than ever. Where are you on your journey?!

Frozen Sweet Treat

It's summer, and my kids ask for a popsicle, ice cream, or something of the sort at least twice a day. I mean, who doesn't like ice cream, shakes, and/or slushies? I try to keep "healthier" choices of these items on hand but occasionally run out, and even the "healthier" versions aren't great when it comes to additives and sugar content. So, the other day I was wondering what to do with the pint and a half of almond-coconut milk that needed to be used up and thought - why not freeze it and use it for shakes in place of ice cream? I did just that, and my boys are super happy with the results!

Ingredients:

1 1/2-2 pints of any almond milk (almond-coconut milk has a natural sweetness)
2-3 tbsp. organic/raw sugar or honey (to taste)
1-2 tsp. vanilla (to taste)
2 scoops of vanilla/butter cream/chocolate/plain protein powder
Pinch of salt

Directions:

1. Place all ingredients in a blender - I use a Ninja - and blend for 2-5 minutes. The mixture needs to be super smooth. *Start with less of your preferred sweetener and vanilla depending on what type of protein powder you are using.
2. Pour the mixture onto a sheet cake pan and place in freezer (make sure the pan is level). Leave 3-4 hours, until mixture is solid.
3. Scoop out and place in freezer friendly container. *I ran a spatula under the mixture, and it came out in chunks.
4. Freeze up to a month.

How We Use It:

We use this frozen mixture as a base for thick, creamy shakes. Place as much or as little as you want in the blender and add a flavor mix-in. We like to use a tablespoon or so of Ovaltine powder to make chocolate shakes/malts. You could add fruit, peanut or almond butter, etc...to make your own favorite. *Add extra almond milk, milk, or coconut water if the mixture is too thick.

The great thing about using the frozen almond-coconut milk is that you have the added benefit of all of the vitamins and minerals - and it's lower carb than the alternatives.

NoM!

Raspberry Almond Granola

 

Oatmeal with fresh or frozen fruit and nuts is one of the best breakfast foods for those with diabetes or other endocrine/metabolic issues. I'm not a fan of hot cereal for breakfast in the summer months, so I decided to make homemade granola infused with the flavors of summer. The nuts, dried fruit, and/or flavors could easily be swapped out for others, but Raspberry Almond is my choice. I dried frozen raspberries because that's what I had on hand, but fresh fruit would work great. You could also buy dried fruit from the store (just watch for additives).

Ingredients:
4 cups old fashioned oats
1 1/2 cups sliced almonds
2/3 cup of almond/coconut meal (or wheat germ, almond meal, etc...)
1 tsp. Pink Himalayan salt
3/4 cup reserved berry juice (or other liquid)
1/2 cup coconut oil (or olive)
1/4 cup honey (or other sweetener)
1 tsp. vanilla extract
2 tsp. raw sugar
2 cups frozen raspberries = 1/2-3/4 cup dried raspberries



Directions:
1.  Place frozen (or fresh) raspberries in a baking dish that has been sprayed with no-stick spray (I used a glass cake pan). Bake at 200* for 2-4hrs (until dry/firm to the touch).
2.  30 minutes and 1 hour into dehydrating the berries, drain the juices and set the juices aside for later. After the raspberries are done dehydrating, preheat oven to 350*.


3.  Combine oats, sliced almonds (unless they are already toasted - if they are already toasted, wait until after baking to add), almond/coconut meal (or other), and salt. Stir.
4.  Melt the coconut oil in the microwave for about 30-40 seconds. Combine oil, extract, honey (or other sweetener), and  3/4 cup reserved berry juice (if you only have 1/2 cup juice - add water to get to 3/4 cup). You could use coconut water instead of the berry juice to add nutrients.
5.  Add wet ingredients to dry ingredients and mix well (some of the oats will turn pink).
6.  Turn the raw granola mixture onto a sheet cake pan.
7.  Bake 30-40 minutes, stirring every 10 minutes for even baking, until the majority of the mixture is golden brown.
8.  Stir in dried fruit (and nuts if previously toasted/roasted).
9.  Let cool before storing in an airtight container.

This was my first time making homemade granola. It tasted fabulous with my homemade almond-coconut milk. I will definitely be experimenting with other fruits, nuts, and flavors.

Enjoy!

Creamy Vanilla Almond-Coconut Milk

In an effort to keep my family healthy, I've incorporated Almond Milk into things I'm making fresh or baking - namely muffins and smoothies. My favorite Almond Milk was the Blue Diamond Vanilla Almond-Coconut milk - until I found out that it contains carrageenan. Carrageenan is a seaweed derived food additive, used in a variety of products to keep them from separating, and has been shown to cause gastrointestinal problems in humans as well as cancer in lab rats. Well, that pretty much did me in for the Blue Diamond brand (find a list of other brands and info HERE). After a lengthy discussion with my little sister, I decided to try my hand at making it homemade...and WOW! It is so easy, and the flavor is fabulous!

I looked at over 15 recipes and techniques for making Almond Milk before venturing out on my own, and this is the recipe I came up with. The milk should be made in small batches (per the recipe), unless you drink a lot of it.

INGREDIENTS

1 cup raw almonds
3 cups water (I use filtered) -- this is not the water you put over the almonds on day 1
3/4 cup non-sweetened, dehydrated coconut flakes*
3 tsp. vanilla-honey (or regular honey plus 1/2 tsp vanilla extract)*
Pinch of Pink Himalayan salt

Day 1

Place 1 cup raw almonds in a bowl and cover with water. SOAK almonds 24 hours to soften. If you do not soak 24 hours, you will have digestive upset due to the phytic acid almonds contain.

Day 2

1. Bring 2 of the 3 cups of water to a boil and pour over the coconut. Let sit 30 minutes.
2. Drain the almonds and rinse well.
3. After 30 minutes, place ALL of the ingredients (including the coconut and 2 cups water) in a high powered blender. I use a Ninja, but a regular blender will work.
4. Blend 2-5 minutes - depending on the type of blender you are using. The mixture should be creamy looking with bits of almond pulp left.
5. Strain mixture through cheesecloth or a nut bag into a bowl. SQUEEZE, squeeze, squeeze to get all of the milk out of the mixture. I tripled my cheesecloth to make sure none of the pulp escaped.
6. Place Almond Milk in a tightly sealed container (I used canning jars). Keeps 2-4 days in refrigerator.

This recipe makes at 3 cups. The water can be increased or decreased depending on how thick you like your milk. The consistency of this recipe is between 1% and 2% cows milk.

*Coconut is optional - make plain Almond milk by eliminating the coconut. You will add the 3 cups of water in with the almonds and other ingredients and blend.

*This recipe does not have to be sweetened, but I have also seen recipes where people blend a date or two to sweeten their milk - I prefer my vanilla honey. This step can also be eliminated to make plain Almond Milk.


Initial Cost of making homemade Almond Milk:

$4.97   -   large package of cheesecloth
$3.59   -   7oz dehydrated coconut flakes
$9.97   -   32oz (2lb bag) raw almonds

$18.53     TOTAL (give or take a few dollars - depending on what you sweeten with)

If 1 cup of almonds makes 3 cups of Almond Milk. I measured 7 cups of almonds in the 2lb bag. That would be 21 cups of Almond Milk depending on how much liquid you use. The cheesecloth will be a purchase you make every so often. So let's say it costs $13 for the supplies/ingredients - that is $.62 per cup. If you are buying it in the store, you will pay an average of $3 for 32oz. or $.75 per cup - and if you don't use the store bought quick enough, it curdles and goes bad. That is pouring money down the drain...for real.

One Last Tidbit on Price - I don't know if you've priced almond meal/flour lately, but it isn't cheap. You can dry out the pulp that is left after straining the milk in a large sheet cake pan on low heat (175*) for a couple of hours - stirring as needed. This can be kept in the frig or frozen and used when a recipe calls for flour. WIN!

**For those of you who are interested in fortifying your milk - go HERE**

VANILLA HONEY - last winter I had some vanilla bean pods leftover from my pear butter. I simply placed the pods in a container of honey and voilà - yummy vanilla honey.

Smoothie Sunday!

Inflammation of body systems plays a key role in endocrine/metabolic disorders, so I've been researching ingredients that have been shown to lower inflammation that can be combined into smoothies. This one is not super high in carbs, which is important for people with metabolic disorders. It contains peaches, grapes, pineapple, strawberries,and blackberries. Pineapple is high in bromelain and berries are high in antioxidants and phytochemicals - all are important compounds in reducing inflammation. All of the fruits listed have high levels of vitamins A, C, E and fiber. Many studies have shown that the antiviral, antibacterial, anti-inflammatory and antioxidant activity of Coconut Water may help with a number of minor to severe health conditions.

Sunrise Smoothie

1/2 cup of Sunrise Frozen Fruit Mix
1/4 cup Frozen Blackberries
1/4-1/2 cup Coconut Water (NOT from concentrate - pure only)
2 scoops of a vanilla or cream protein/vitamin powder

Blend together until smooth. I recommend starting with 1/4 cup liquid - adding more to achieve the thickness you prefer.

Muffin Mix Makeover

So I've been doing a bunch of experimenting with ways to healthify baking mixes for things like cakes and muffins. I mean, let's face it, mixes are easier when you are going 100 different directions like this mom is, and my kids love chocolate chip muffins for breakfast. The problem with most of the mixes you find at the average grocery store is that they aren't very nutrient rich. I've had some great successes (and some not so great mishaps) that I'd like to share with anyone interested.

1st Recipe:

Preheat oven to 375*

1 pouch Chocolate Chip Muffin Mix (for this recipe I used Betty Crocker)

*the recipe calls for 1/2 cup of water*

Substitution:

1/2 cup Greek Yogurt (unflavored/nonfat)
1/3 cup Natural Applesauce
1 scoop protein powder
1/3 cup PB2 (optional)
2 tbsp peanut butter chips (optional)
Water to thin mixture to your desired consistency.


Spray mini muffin pay with Olive Oil spray (or Vegetable). Fill muffin cups 2/3 way - it should make 18 mini muffins. Bake as directed on package. The muffins will look a little different - the tops won't be smooth, but they a so moist and taste fabulous!

Nutritional Values

-Regular Recipe-
3 Mini Muffins
Amount Per Serving
Calories 130 Calories from Fat 35
% Daily Value*
Total Fat 3.5 G	6
Saturated Fat 1.5 G	8
Trans Fat 0.5 G
Cholesterol 0 Mg	0
Sodium 210 Mg	9
Potassium 40 Mg	1
Total Carbohydrate 22 G	7
Dietary Fiber 1 G	3
Sugars 11 G
Protein 2 G
Thiamin	4
Riboflavin	2
Niacin	2
Folic Acid	2

-Healthier Recipe-

3 Mini Muffins
Amount Per Serving
Calories 70
% Daily Value*
Total Fat 1.2 G
Saturated Fat .07 G
Trans Fat 0.5 G
Cholesterol 0.3 mg
Sodium 32.1 mg
Potassium 6.8 mg
Total Carbohydrate 4.5 G
Dietary Fiber 1 G
Sugars 2.3 G
Protein 2 G
Thiamin	4.5
Riboflavin	5
Niacin	2

Plus small amounts of Vitamin A, Magnesium, Calcium, and Iron


While baking from scratch is ideal, moms on the go don't always have the kind of time it takes to do so. Mixes can be made healthier with a few simple substitutions.  Enjoy!

The Yum Factor of Kale Chips

Kale is a nutritional standout in three basic areas: (1) antioxidant and anti-inflammatory nutrients, (2) much-needed micronutrients (in which the average U.S. adult is currently deficient), and (3) cancer-preventive nutrients called glucosinolates. (for more info on Kale, click HERE to visit the World's Healthiest Foods website)

I'm not sure when or where I first remember hearing about KALE CHIPS, but I do recall thinking that they sounded gross. As I've researched different foods for their anti-inflammatory benefits, the one food that always seemed to be highlighted as a super food was Kale. The problem with Kale is that it is quite bitter when raw so, last week I decided to buy some Kale and try out a chip recipe of my own.

I bought the curly leaf kale from Hy-Vee. You can get it in organic (or not). I read around 15 online recipes for Kale Chips. Many of them called for season salt, and I am not a big fan of season salt. None of the recipes recommended the same temperature for baking. In the end, I decided to do my own thing...would you expect anything less?!

Supplies Needed

• 1 bunch of DRY Kale
• Couple of Tablespoons of Extra Virgin Olive Oil
• Freshly Ground Supreme Pepper
• Freshly Ground Himalayan Pink Sea Salt
• Foil
• None Insulted Baking Pan

RECIPE

1. Preheat oven to 350*.
2. Cut the *DRY* Kale leaves from the stalk - into a little larger than bite size pieces (the kale shrinks during the cooking process).
3. Pour 1 Tbsp of Olive Oil into a medium mixing bowl. Add pepper and salt to taste (I didn't measure my salt and pepper - I gave the pepper mill 3 twists and the salt 2. Only YOU know how much salt and pepper you like on your food).
4. Add the *DRY* Kale leaves to the oil/spice mix and stir until the leaves look lightly coated. If it doesn't look like you have enough oil, you can add more - but do not drench the leaves! The goal is to give them some flavor, not make them greasy.
5. Line the baking pan with foil then place the Kale curl-side down. The Kale will flatten as it bakes. The leaves should be spaced out so they aren't overlapping.
6. Add a little more salt or pepper if you desire.
7. Bake in a 350* oven for approximately 10 minutes - rotating pan halfway through. Baking time will vary depending on the size of the leaves.
8. Take Kale Chips out of oven once they are crispy. They will have some browning around the edges.
9. They taste best when eaten right out of the oven. Enjoy!

*The KEY to making good Kale Chips is having completely DRY Kale. My Kale had been in the frig a few days, so it had some moisture on it. Prior to baking - I laid the stalks out on paper towels for a couple of hours after patting them dry. I have also seen where people use salad spinners for a quick dry. I have read that baking damp/wet kale results in a horrible smell in the house and an product that isn't fit to eat*