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I tweak each and
every recipe I prepare to render it more healthful; When I need
1/2 cup of oil, I use 1/4 cup of applesauce and 1/4 cup of light
tasting virgin olive oil, depending on what I'm making. I always
use baby prunes for the fat in brownies or chocolate recipes,
always use eggwhites and make the adjustment from full eggs.
I use the best quality ingredients possible to achieve the optimum
result. I buy BIG bags of flour and separate it into 3 pks.1
in the freezer, 1 in the fridge and 1 in my pantry. This ensures
me that I'll always have fresh flour, and it's fun to do especially
when it's on sale. |
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Last April I found out I have
type 2 diabetes. At 176lbs, 5' 2" tall, I was overweight
and had to get some of the weight off. I was told to cut out
white rice and white bread. My sugar levels were in the 279 range
(60-100 is the norm for "normal" people). The reason
I was tested was because I had severe vaginal itching, which
wasn't a yeast infection, a UTI or any kind of allergy. After
weeks of misery, I finally went for a HB A1c test. I was a vegetarian
except for fish, and couldn't figure out why I had this disease.
I did my homework, and found
out that eating SMALL portions of protein 2-3oz. once or twice
a day was ok. Veggies were big, but again....small portions,
some better than others, especially the "green" veggies.
1/2 a potato instead of a whole, 2 small portions of certain
fruits also. Yes, you can eat the bread! Once a day I have 1
slice of Oat Bran bread or 7 grain bread. No more French/Italian
bread, no more pizzas (or one 4" slice) and definately no
baked goods. I was crushed. No more CHOCOLATE bars? No, not even
sugar free which gives you diarrhea and is high in carbs. I made
up my own "trail mix" from the following and munch
on it between meals. It has helped keep my sugar levels down
AND more important I am always "full". I have lost
55lbs in 10 months
and hope to keep this new me and not go off the 'diet.'
My Trail Mix:
Mix 2 cups Kashi HEART to HEART
with 2 cups Kashi MEDLEY. (I alternate
different lower carb cereals, this is my favorite one)Add I cup
of cut up dried apricots, 1/2 cup raisins, 1/2 cup mixed dried
berries. Almond slivers (1/2 bag) or walnuts, and to top off,
1/2 bag semi-sweet chocolate morsels. Just enough to satisfy
that sweet tooth. You can exchange them for any of the flavors
of chocolate chips.
Hope this helps many of your
readers. When you get tired of this, just have ONE or TWO sugar
free Chocolate truffles., I usually do that about every other
week. I find eating small portions so easy. Just watch the
chips/crackers/fries. Read the labels!!!! Try to 1/2 the per
serving amount. You will find the weight coming off without any
withdrawal or hunger pangs.
Good Luck! |
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Karen
Colins, MS, RD, CDN, answers questions about diet, nutrition,
physical activity and weight management issues... 
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