Weigh in

Saturday morning, and the contestants in The Shrinking Family amble slowly to the scale.

Me- DOWN 1.0
Hubby- UP 1.4 ( not doing the low carb thing and working insane hours
Son- UP 0.4 ( also not doing the low carb thing)

I cannot help but think grains in all forms are the enemy and have more to do with the health problems we face in the modern world than any other substance. Nothing scientific behind that fact, but a gut hunch.

Off to make the guys their weekly oatmeal and my eggs and bacon.

Fast Food

Fast food- what exactly does the term mean ? In this country it refers to things like a burger or tacos or pizza or chicken purchased from a small resturant that can be eaten while on the run or brought home to avoid cooking. However in China it means foods created by sidewalk vendors that nourish you. In nearly every marketplace in China, so I am told, lies a noodle vendor. Not pasty white flour noodles in plastic packages, but freshly made noodles from things like rice flour, buckwheat, soy cooked in a broth with meats and vegetables. You buy a cup to eat and move along your way. So if a Chinese street vendor can do this, how hard can it be to produce in a modern American kitchen ??


Chinese noodles taste great, are filling, healthy and easy to prepare . Start with 4 oz of meat per person ( I used pork) , and cut it into cubes. Something about the size of dice works well. Then get an onion and slice, a pepper(red, green, yellow, orange- what do you have ?) and cut in strips, about 8 oz of fresh mushrooms and slice, about an inch of fresh ginger and chop and garlic to taste, sliced ( here it is a clove per person as we love garlic). Then get 2 oz of pasta per person ( I used whole wheat because that is what I have on hand), some soy sauce, chicken stock or soup base( I used this) and healthy oil - olive, peanut,grapeseed, safflower ,canola or sesame work well for this. Then a dutch oven for frying and a pot to cook noodles in. Put a teaspoon of oil per person in the dutch oven , and water in the noodle pan and put both on the fire. In the dutch oven saute the ginger and garlic, then add the pork cubes and 1 cup of the chicken bouillon and 1/4 cup soy sauce. Stir fry and cover to steam for about 5 minutes on high heat. Then add all the veggies, give them a stir and put the cover back on for 10 minutes. By this time the water should be boiling in the other pot, so add the pasta and let that cook for 10 minutes. Give it a stir so the pasta does not stick. When 10 minutes are up, drain the noodles and add to the dutch oven. Stir to mix everything well, put the cover back on and cook for another 2 minutes ( the pot will have extra liquid and the pasta will absorb much of it. Remove from heat and serve. This dish, from prep to serving, takes me less than 30 minutes. I served it with cucumbers and tomatoes- two goto veggies in this house !

Not using my noodle, but using my head instead

Okay , show of hands. How many times have you made a quick sort of dinner that involved a skillet, a pound of ground meat, some kind of veggie for seasoning and a sauce ? Be it Hamburger Helper, some kind of goulash, this seems to be a lot of people's goto meal , and why not? It's filled with pantry ingredients, cooks fast, uses one pot and usually contains less than 5 ingredients.Problem is , it is carby, has few veggies and is pretty high in calories. Empty calories at that. How about a healthy alternative ?

May I suggest Cabbage Kohaven ?
It is a very simple, inexpensive, tasty, hearty, low carb , few ingredient meal. Take a small head of cabbage ( about 1 1/2 cups per person before cooking) and cut into thin strips. Then take one onion, peel it and slice it thin. In a large skillet, pour 2 T olive oil and saute the cabbage and onion till they get a slight brown tinge. At this point cabbage begins to taste mellow , sweet, and palletable to most people. Place the cabbage in a greased casserole dish, and in the same skillet brown a pound of ground turkey,chicken, beef, lamb, pork- whatever you have on hand.Season as you like - I add garlic powder to mine. Drain and mix with the cabbage, add a jar of alfredo sauce ( I used Newmans Own), mix and sprinkle the top with 2 T Parmesan cheese. Cover and put in a 350 oven for 30 min- if you are in a rush you can skip this step , but the oven time helps the flavors blend better.

We have all been told cabbage is healthy, and cabbage is usually one of those dirt cheap veggies in the store. Most people think cole slaw when they see cabbage, but it can be used for so much more. When it is lightly fried it develops a sweet , mellow taste. If boiled it also becomes mild, but not sweet. Cooked cabbage makes an excellent noodle alternative. Consider the following health facts about this green or red ball of goodness-

Phytonutrients in crucifers, such as cabbage, work at a deep level. These compounds actually
signal our genes to increase production of enzymes involved in detoxification,
the cleansing process through which our bodies eliminate harmful compounds.

Recent studies show that those eating the most cruciferous vegetables have a much lower risk
of prostate, colorectal and lung cancer-even when compared to those who regularly eat other vegetables

Cabbage is nutrient-packed and low in calorie. It is impressive with its high content levels of calcium, iron,
iodine, potassium, sulfur, and phosphorus. In the vitamins department, it is loaded with vitamins A, B1, B2,
B6, C, E, K and folic acid.

1 cup of raw cabbage contains 17 calories,
Protein: 1.01 g
Carbohydrates: 3.9 g
Fiber: 1.6 g
Total Fat: 0.08 g

Compare that to 2 oz whole wheat noodles
197 to 220 calories ( depends on the brand)
37.2 grams carbohydrates
3.9 grams fiber
0.8 grams fat
7.5 grams protein

Green tea and what's to eat

It was a "chained to the computer" kind of morning yesterday. School work involved a lot of internet research, so while my son did his lessons on his computer, I took advantage of the time to do menu planning on my computer. Menu planning is a necessary pain in the butt for me- week after week , diet or not, I sit down to plan 3 meals and 2 snacks for 3 people for 7 days. It started as a money saving move because we were buying too much of some things and not enough of others, and then became a nessisary componant of survival with homeschool. Nothing like standing at the freezer at 5 pm, tired and hungry with other tired and hungry people asking what's for dinner , and not having a clue. So I cringe at the planning but love doing it when I start and then I am glad I did. However, doing this and supervising school at the same time gives me a headache, and in a short time I need a break. How about a nice cup of green tea ?

For me , green tea is one of the best ways to stem off a headache. You hear a lot of people saying it is good for you and you see commercials for products with all kinds of claims for it's benefits. Are they "hooey", or is there something to it ? Well, here are some facts about green tea's goodness

Green Tea
reduces risk of esophageal cancer
lowers total cholesterol level and improves ratio of good(HDL) and bad(LDL)
can be helpful for cancer,rheumatoid arthritis, cardiovascular disease and infection
The secret of green tea lies in the fact it is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG). EGCG is a powerful anti-oxidant: besides inhibiting the growth of cancer cells,
it kills cancer cells without harming healthy tissue.
It also inhibits the formation of blood clots, a leading cause of heart attack and stroke.
It can help dieters, as it helps to burn more calories due to its fat oxidization properties
It is also helpful in preventing tooth decay.
In some people it can cause insomnia due to it's caffeine,
however green tea contains less caffeine than coffee
Green tea can slow down the aging process due to antioxidants

In the case of my stress headache from planning, it is the caffeine in the green tea that works it's magic. Did you know that caffeine is used to cure headaches because of the way it works of the bloodstream ? It's true. Next time you feel a headache comming on reach for a coffee or a green tea and see how well it works.

We got school and planning done, with getting very sidetracked by watching Sesame Street of all things. It was the 40th birthday of the show and we had to catch it for nostalgia reasons. No exercise was had this day , but much was accomplished. And for those of you who wonder what we are going to be eating, here is the basic menu for next week. Snacks and additions will be added according to each person's calorie needs.

Saturday
Breakfast - Pumpkin oats with toppings 400
Lunch- OUT
Dinner-Grilled pork chops 160
Roast Brussels sprouts 50
Spaghetti Squash 50
(260)
Dessert- White chocolate decadence- not sure of the calorie countbut it is made with white chocolate sugar free pudding and heavy cream

Sunday
Breakfast-Crockpot pumpkin grains with pumpkin butter, peanut butter, crasins and flax 435
Lunch- Crustless Spinach Quiche 350 Salad 50 400
Dinner- Chicken breast Alfredo over sauteed cabbage 400 Tomatoes and cucumbers 50(450)

Monday
Breakfast Flax Meal Peanut Butter Cereal 351
Lunch Crust less Spinach Quiche 350 Salad 50 400
Dinner Maple glazed pork chops with Brussels sprouts 323 Cucumbers and tomatoes 50(373)

Tuesday
Breakfast2 eggs 140 ¼ c moz 80 mushrooms and onions 3 slices turkey bacon 100 (320)
Lunch Turkey Burger 120 Cottage cheese110 Salad greens 50 (280)
Dinner Ranch Baked Chicken 191 Easy Zucchini Parmesan 51 Baked Sweet potato fries 102 (350)

Wednesday
BreakfastFlax Meal Peanut Butter Cereal 351
Lunch Low carb egg and cottage cheese salad 148 Flax bread 185 Celery, tomatoes, cucumbers 50 (383)
Dinner Shake and bake pork chops( almond meal, seasoning)280 Roast Broccoli 50 Mashed cauliflower 50
(380)

Thursday
Breakfast 2 eggs 140 ¼ c moz 80 mushrooms and onions 3 slices turkey bacon 100 (320)
Lunch Turkey Burger 120 Cottage cheese110 Salad greens 50 (280)
Dinner Chicken and broccoli casserole 272 Salad 50 (322)

Friday
Breakfast Flax Meal Peanut Butter Cereal 351
Lunch Low carb egg and cottage cheese salad 148 Flax bread 185 Celery, tomatoes, cucumbers 50 (383)
Dinner Crockpot pork chops 239 Creamed spinach 75 Mashed cauliflower 50 (464)

Aw, nuts !

One of the nicest things to me about a low carb approach is that nuts are not thought of as "the enemy". If you are counting carbs as opposed to counting calories, snacking on nuts is perfectly okay. A handful of nuts go a long way to satisfying hunger because of their fat and protein content. Nuts are very good for you, and pecans are one of the better choices out there nutritionally, Here's some info on them from the net-

"New research, published in the August 2006 issue of Nutrition Research, shows that adding just a handful of pecans to your diet each day may help inhibit unwanted oxidation of blood lipids, thus helping prevent coronary heart disease.

Research published in the Journal of Agriculture and Food Chemistry (June 2004) found that pecans rank highest among all nuts and are among the top category of foods to contain the highest antioxidant capacity,

The U.S. Food and Drug Administration (FDA) has acknowledged this and related research and approved the following qualified health claim: “Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as pecans, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.”

A review of pecan and other nut research, published in the American Journal of Clinical Nutrition (September 2003), suggests that nuts like pecans may aid in weight loss and maintenance. The review cited studies indicating that nut consumption may increase metabolic rates and enhance satiety. When used in conjunction with a healthy low-fat diet, nuts also offer increased flavor, palatability and texture that can lead to greater dietary compliance, according to the review.

Pecans are low in carbohydrates, contain polysaturated fats that help reduce LDL cholesterol levels, rich in pyridoxine, Vitamin B6 that is important for the regeneration of cells in the heart, zinc, thiamin, potassium, iron, minerals, and Vitamin E.

Pecans have been the staple food of Native Americans long before the white American settlers.

19 pecan halves contain 195 calories, 3 grams fiber, 20 grams fat and 3 grams protein. 297 mg Omega 3 fatty acids and 5,828 mg Omega 6 fatty acids. They contain 3.9 grams carbohydrates and are cholesterol free. They lower LDL cholesterol and have been show to reduce the risk of heart disease."

One of the nicer way to eat nuts is in the form of sugared nuts. A lot of people make them around the holidays, but if you switch the sugar for splenda, you get a tasty snack that you can enjoy year round without blowing your program. I made a batch yesterday for the house.

To make a batch, you will need 1/2 cup splenda, 2 t cinnamon, 1/2 t salt, 1 egg white and 3 cups of pecans ( you can also use walnuts, almonds or brazil nuts).


Preheat your oven to 350 and spray a baking pan with Pam. Next combine she sugar, salt and cinnamon- I do this in a ziplock bag


Next, whip your egg white into a froth


A Kitchen Aid mixer is such a good friend in a working kitchen ! Next toss the nuts in the egg whites

Then add the sugar mixture and toss to coat. Spread on a cookie sheet and bake at 350 for 20 minutes.


Cool, swat away hands seeking out the warm sweet nutty goodness and store in a covered container.Such a snack will find many hands sneaking a piece here and there, but you can feel good knowing that the thieves are getting something that is healthy and filled with essential omega fatty acids for their trouble .



Why are Omega Fatty Acids important? Clinical studies suggest that omega-3 fatty acids may be helpful in treating a variety of health conditions. The evidence is strongest for heart disease and problems that contribute to heart disease, but the range of possible uses for omega-3 fatty acids include:

High cholesterol ,High blood pressure ,Heart disease, Diabetes, Weight loss, Arthritis ,Osteoporosis, Depression, Bipolar disorder, Schizophrenia, Attention deficit/hyperactivity disorder (ADHD), Eating disorders, Burns ,Skin disorders ,Inflammatory bowel disease (IBD), Asthma, Macular Degeneration ,Menstrual pain, Colon cancer ,Breast cancer and Prostate cancer. Other sources cite these for treatment of Autism, MS, PMS and more.

Aw, nuts indeed !

Pumpkins

I had a morning to myself yesterday , and I was able to tackle some more of my class work, take a walk, and then work on cooking some more pumpkins. Our store had the little pie pumpkins for 49 cents a pound, and we really love pumpkin in hot cereal, muffins and soup. Pumpkin is very healthy for you, once you move it out of the pastry crust and get rid of the sugars and so forth. Many years ago , it was a staple in the households of colonists, as it grew in abundance thie side of the pond. Pumpkin was not found in the British Isles. At Halloween they carved turnips to scare off the bad spirits. If you have ever cooked a turnip, you get a newfound appreciation for just how concerned they were, as a turnip is not an easy vegetable to carve ! When the settlers arrived in new england, the were introduced to this orange hard shelled treasure chest of nutrition, and used it in abundance. It was roasted, dried, and used for medicinal concernes . It was belived that pumpkin cured snake bites, removed freckles, a cure for prostate problems and bladder problems. One of it's folk nicknames was "piss a bed".

Pumpkin Nutrition Facts
(1 cup cooked, boiled, drained, without salt)

Calories 49 Protein 2 grams Carbohydrate 12 grams Dietary Fiber 3 grams Calcium 37 mg Iron 1.4 mg Magnesium 22 mg Potassium 564 mg

Zinc 1 mg Selenium .50 mg Vitamin C 12 mg Niacin 1 mg Folate 21 mcg Vitamin A 2650 IU Vitamin E 3 mg

As you can see, it is pretty darned good stuff ! I cut mine into strips, peel it, cube and then place in my slow cooker for 10 hrs with about an inch of water. Then I mash it, cool it and freeze in 1 cup packages to use in whatever recipes I choose. Why 1 cup ? It is the exat amount needed for one of our grain breakfasts for the three of us. I soak the seeds in plain water to loosen the stringy goop, and then spread on a cookie sheet to roast ( 350 for 20 minutes). If I could find a way to air dry these I would , because they have their optimum nutritional value when raw. Pumpkin seeds have been used to expel intestinal parasites, soothe irritated bladders and support prostate health. They can help to lower cholesterol and are a good source of omega fatty acids. We use them to snack on, as a topping for salads an i have tossed them in a seed and nut mix.

It's a shame you only find them fresh in the market for such a short time !

I worry about rabbits following me home

Another Saturday, another shop and chop day. It seems every time we go to the grocery store, I get stopped by total strangers and asked what some vegetable is, how some vegetable is used or if some vegetable is any good. It's not a new phenomonon, but something that has happened all of my 29 years of marriage. Maybe it is because I have an honest face , or perhaps it is because my cart always looks like this

I guess this would be considered a badge of someone who knows what in the heck to do with a jicama or how to cook a kolerabi !

After our shopping at the various stores we came home and I did all the pre-prep for the veggies for the week. Note- the above is what we go through each and every week and very little is tossed. I often wonder if one morning I will wake up to find us all rabbits ! Veggies are very good for you, but they can be time consuming for meal prep, so I do a lot of it on the weekend, when things are not so pressed. Makes the week a lot easier, but boy does it make for a tiring Saturday. For that reason I try to make Saturday dinner something easy to prepare. In our days before weight loss , the favorite thing to do was order a pizza. Not only is that not the best move health wise, but not so friendly on the wallet. A pizza can be made at home for a lot less than a carry out. Made a lot healthier as well. However, there comes a time and place where some cannot eat a regular pizza because of the crust. Wheat becomes problematic for those with Autism, Crohns Disease, Celiac Spruce , Insulin Resistance and more. In those cases , pizza becomes something very different. Crust becomes things like mushroom caps, cream cheese and eggs, or in our case, made from ground flax ( recipe found here)

You prebake the crust and then add the toppings of your choice. For ours we went very low carb - sausafge, cheese, olives and sauce

What does it taste like ? Imagine eating a pizza made on a rye crisp. It was definitely different, but not unplesant. My two die hard bread lovers ate it and there were no leftovers, so it seems to be palatable to them . I think I like the portabello pizza a bit more, but I would not refuse this one again. I am thinking next time I would like to try an almond meal crust instead of flaxmeal. Which reminds me - I was starting to think about what I will bring to the family Thanksgiving gathering to pass, and I believe a lo carb cheesecake made with an almond or pecan crust would go over very well !