Keeping A Food Journal

Tweet

I've been keeping a food journal for two weeks, which I've just turned in to my doctor, and my doctor visit was chock full of good news!  I am doing so well that I won't need medication to manage my cholesterol and blood sugar!  And, here's the shocker - I actually lost 7 pounds in two weeks!

I managed to follow her directions to eat 6 times a day.  Yes, six times a day - it's not a typo!  It was, without a doubt, the hardest part of the changes I've made.  I'm an old pro at dieting - usually what's termed 'starvation' dieting.  I'm also fantastically talented at skipping meals, sometimes for a day or more.  Eating three meals and three snacks a day made me feel, in the beginning, a bit like a cow standing at a feeding trough!

Photo via www.illumination.missouri.edu

I did miss a couple of breakfasts and a few snacks, but there are bound to be challenges to forming any new habits!  I splurged and had light cheesecake and even a handful of potato chips, but I'm told that it's okay to treat myself occasionally.

It's also going to be challenging to continue this on a food stamp budget, but not impossible.  This past month, I managed to have fresh fruits and vegetables through all but the last 2 days.  It took a lot of research, a lot of planning AND changing the way I shop and do things in the kitchen and I'll continue to 'tweak' things as I learn.

I've still been able to eat Italian and Mexican food. I can still have my occasional dessert. I AM learning which foods are a better value carbohydrate-wise and complex carbs tend to be found in healthier foods. I am NOT obsessively counting calories, just simply learning to make wiser choices for my body.
The changes nutritionally involve learning about, and trying to eat following this chart

Glycemic Index Food Pyramid  www.lowgidiet.net.au

And

• cutting down on white foods - white rice, white flour, white potatoes, sugar.  Notice I didn't say cutting them out - but cutting them down!
• Using less of those yummy, calorie dense dairy foods - butter, sour cream, cheese - and using them more wisely
• Eating more fresh fruits and vegetables
• Balancing complex carbs with proteins
• Using less oil - and when I do, using olive oil or cooking spray
• Using Stevia rather than sugar substitutes (which are full of dangerous chemicals!)
• Finding ways to add more legumes to recipes 

Here's a sample, taken directly from my food journal:

 

I'll be adding more sample menus, recipes, tips, etc in future posts so I hope that you'll follow along.  If you'd like to have the sample menu as a pdf file, let me know!

My Wake Up Call

Tweet

Yup, I've been a baaaaad blogger!  I deserted my page, and you, and I offer my apologies.  I've just had a wake up call that's grabbed all of my focus and energy.  With fibromyalgia (and I imagine, with any chronic illness) those things are in short supply to begin with.

I have medical coverage for the first time in over three years - hooray!  Which translates into doctor visits, of course.  Those visits have been informative, with my learning that I've gained more weight than I want to accept. I knew that I'd gained weight, but the reality left me with my mouth wide open in shock.  Oh, and I discovered that I have high cholesterol and am pre-diabetic. Definitely a wake up call.  A very loud wake up call!

Of course, dealing with western medicine, the first option given me was to take medications.  I have a resistance to that; I don't like taking them.  Chemicals!  I'm already surrounded by chemicals and toxins in my everyday environment; in the personal care, household items and foods that are fraudulently claimed to be safe. And if, with my limited resources, I have struggled to lessen those things as much as possible - why would I want to swallow half a dozen or a dozen different medications when every single one of them would have side effects that would create new problems?

I have agreed to take one medication - Lyrica.  It's not a pain pill.  It does nothing directly for my fibro related pain; for pain caused by disintegrating discs, by my congenital foot deformity or arthritis. But, it does help with the burning sensation of neuralgia; it does help with sleep (sleep disturbances can be a major thing with fibro, increasing pain levels and incidences of fibro fog) and even seems to help with my moods.

For my high cholesterol and pre-diabetes, my Doctor has agreed to let me address them via aggressive diet and lifestyle changes.  I'd already started making some of those changes on my own, so I now have further incentives, lol.

Those changes include eating (something healthy, of course!) every three hours and this is, for someone prone to skipping meals, a huge challenge.  For someone who spent the first forty years of her life dieting, it just feels wrong to be eating so often! 

An example of a meal that I won't be eating, lol!

I've started out by cutting sugar consumption by more than half.  Avoiding things like white rice/flour/potatoes and foods high on the glycemic index. Incorporating more fresh fruits, veggies, fish and legumes.  All of which are proving to be a challenge for someone on a food stamp budget.  Not impossible, but the learning curve is pretty strong.  Keeping a food diary is helping.

And then there's the physical part!  How does someone with chronic pain AND multiple non-visible physical disabilities move their body; exercise; without being overwhelmed and felled by pain?  No stair climbing, jogging, aerobics, weights.  No long walks, no jumping jacks, no weights.  No kayaking, softball or volleyball. There's not a whole lot left, but I'm working on it!  Oh, and I'll toss in a complete lack of funds here too - for those of you wanting to share that yoga, etc. would be perfect.  But hey, if you want to donate funds for a class or DVD, we can talk!

A lot of changes; a lot of learning new ways to be in my body and changing how I treat my body.

I'll be writing some posts about those changes.  What I'm doing and how - both with my diet, shopping habits and with my body.  I'll even toss in some great recipes as I discover them.  And I have!  Good food still exists! 

I'll leave you with this recipe that I discovered in an old magazine for diabetics.  I made it for a picnic recently and it was a hit with everybody - and not one person knew it was low in fat/calories!  I'm just going to have to make sure that I share each one that I make, because it would be too tempting to eat the entire thing myself.  It's that good!

Luscious Lemon Cheesecake
Ingredients:
1 graham cracker, crushed, divided
2/3 C boiling water
1 small pkg Sugar free lemon jello
1 C 2% cottage cheese
8 oz fat free cream cheese
2 C thawed sugar free whipped cream
Spray non stick cooking spray lightly into an 8 or 9 inch pie plate. Sprinkle 1/2 of the crumbs onto the sides of the pie plate.
Stir the boiling water into jello in a large bowl until completely dissolved.  Pour into a blender container.  Add cheeses, cover and blend on medium speed until smooth.
Pour into a large bowl and gently stir in whipped cream.  Pour into your prepared pan, smoothing the top.  Sprinkle the remaining crumbs around the outside edge.
Refrigerate about 4 hours or until set.
Makes 8 servings and leftovers should be stored in the refrigerator.
Per serving: 100 calories, 2g total fat, 10mg cholesterol, 11g carbs, 5g sugar

Mason Jar Madness

Tweet

I admit it!  I suffer from Mason jar madness - and I’m hoping it’s contagious! 

I use a lot of mason jars, even though I don’t do as much home canning as I have previously.  And when I was preparing to downsize from a home with three bedrooms, family room and garage to a small two bedroom apartment across state last year, I sold, donated and gifted things (including a lot of my - horrors! - craft and sewing supplies) for a solid two months. But I kept my mason jars!

In kitchen cabinets, I use them as storage containers for legumes, small pastas, grains and home dehydrated foods. I use them to store small amounts of leftovers in the refrigerator. I use them for homemade ‘convenience’ mixes and recipes in a jar and I use them as containers for homemade snack mixes and to grow sprouts. 

In other areas of the house, they might be used to store cotton balls and makeup sponges (not that I wear makeup very often these days!) or bath salts; to keep bandaids and antibiotic ointment together; and to store paint brushes, craft supplies and markers on my art table.

Photo courtesy of Amy at Four Corners Design

They’re easy, convenient, inexpensive – and can be left plain, decorated or painted.  Do I have you convinced yet?  Time to start collecting and developing your own case of mason jar madness!  Check garage sales, Craigslist and Freecycle for inexpensive, or even free, mason jars.

 Back to recipes in a jar!  They’re a great way to make your own convenience foods, both allowing you to cut food costs AND to have some control over the ingredients that are used.  If you use organics, which I prefer, buying staples in bulk and making your own mixes is a great way to make organics more affordable. 

Front left to right: Chicken-Rice soup; Italian cheese seasoning; Skillet lasagna; Taco seasoning; Parsley-Parmesan spaghetti

They also make wonderful and inexpensive gifts for family and friends, topped with a circle of fabric and a tag with cooking instructions.  When I give them as gifts, I usually put a set of 3 or 4 in a basket; usually a main course, a bread and a dessert or two – and they’re always a hit!

I’ll be posting recipe in a jar mixes once in a while, so keep your eyes open! In the meantime, check out this link to an awesome, alphabetized list of recipes .  And, if you know of any other awesome sites or posts dealing with mason jars, leave a link!

Growing Houseplants from Food

Tweet

It’s relatively easy to grow houseplants from food using the seeds, pits and parts of fruits and vegetables that you would normally throw away.  It takes more time and patience than buying a plant at the store, but I think it's a good trade off.  I'm taking my Grandma's favorite saying to heart -  'Use it up, wear it out, make it do new, do without'.

If you have kids (whether or not you’re homeschooling) you can make this a family project and use it to teach them the concept of life cycles, simple plant biology and much more.  A quick search online will yield multiple ideas and helpful materials. 

I’d really recommend also planting some seeds that are quick to grow so that the kids (and you) won’t get bored while waiting the month or so it can take the seeds I’ve listed below.  While they’re not houseplants, lettuce seeds sprout within days, as do lentils and mung beans (which I’ll discuss at the end of this post).  The bonus with these is that they take up little space and can go from pot to plate, which will provide valuable lessons in where our food comes from.  That extra nutrition won’t hurt you or your wallet either!

Avocado

When you’re finished making and enjoying that luscious guacamole, don’t toss the avocado pit!  Rinse the pit to get rid of any pulp and grab a small glass or small mason jar and 2 or 3 toothpicks.  Insert the toothpicks, at an angle, into the sides of the pit.  You’ll want the flat part facing down.  The toothpicks will help to hold the top half of the pit out of the water. 

Fill the glass or jar with enough water to cover the bottom half of the pit.  This should be put in a dark place (cabinet, garage, etc) for 2-4 weeks and the water should be checked regularly. I usually change the water every couple of days and never let the water level fall below the pit.

The pit will split in half as it begins to root.  This will be followed by a small shoot.  Once the shoot is about an inch and a half long, you can place it in a pot of soil.  Keep the shoot just above the soil and, because you want to help acclimate it to the outdoors, you’ll need to cover it for the first few days to protect it from direct sun. 

Sweet potato

Sweet potato vines make beautiful, leafy houseplants. Simply cut off a few inches from the pointed end of the potato and plant it, cut side down, in a pot of soil. Keep it watered and you'll have a vine within a few weeks. You can also start it the same way as you would an avocado - placing the potato end in water. 

A word of caution: These vines are poisonous once they've sprouted, so please keep them out of reach of children. The containers can always be moved into reaching distance for watering and then put back out of reach.

Pineapple

Pineapples are a type of bromeliad and can make wonderful houseplants (don’t expect to grow fruit though!) and are fairly easy to start.  Use fresh pineapple to make a smoothie or to broil on the barbeque, but don’t toss the pineapple top! 

When cutting, keep about an inch of the fruit (attached to the leaves) and let this dry for a few days. You’ll need to bury the fruit portion in potting soil and then water.  Water often because the soil needs to stay wet.  Rooting will take about two weeks.  You may not be successful at first, but a way to check is to see if the central leaf is growing.  If it is, then roots are taking.  If not, you’ll have to toss it and try again.

Keep the plant in a sunny window and it should do well!

Mango 

There are two different methods of rooting mango pits, both of which I’m in the process of trying (sorry, no pictures yet!).

The first method involves planting the pit, including the fibers it will be covered with, in potting soil and then watering.Easy, peasy.

The second method requires removing the husk (with fibers).Be sure not to cut or damage the seeds inside.The seeds will be shaped a bit like a lima bean.Lightly push the seed into a container of potting soil.It can take anywhere from a few days to a few weeks to sprout.

 Mung beans and lentils

Sprouted mung beans are most often used in stirfrys and other oriental dishes.  Sprouted lentils are more often used in salads and sandwiches.  Both contain a lot of nutrition and add a bit of crunch to foods. The following links will take you to information and simple instructions for mung beans and lentils

Shared for Catch As Catch Can at My Repurposed Life

Inspiration in Your Inbox

Tweet

Below are six websites that offer inspirational and/or self-empowerment messages that are sent directly to your email address.

I love getting these messages because they help to center me, to remind me that the world is wider than my own doorstep and that I am not alone in my challenges and struggles.  They lift me up and gift me with positives to bolster my heart, reframe my day and re-create my thoughts.  They are a way to nurture myself, to exercise my mind, to open my heart and to feed my soul.  Inspiration sent directly to me, in the privacy of my inbox.  What could be simpler?

Life can be so very hectic and busy.Our commitments and connections, no matter how well appreciated and loved, can leave little time for ourselves. But we ARE worth the time.

Whether you’ve spent the morning trying to keep up with a couple of toddlers, are winding down after a day at the office, are weary after caring for an elderly parent, are living another day with chronic pain or health issues, or are simply feeling tired and discouraged, receiving positive messages in your inbox can provide a breath of encouragement and a spark of joy.  And we can all benefit from that.

Check them out.  Visit the links.  See if one or more calls to you or feels right for you. 

The Brave Girls Club - click on 'Daily Emails' near the top of the page. Messages are sent most days, Monday through Friday.

• A Little Birdie Told Me, for adult Brave Girls. You can find a sample message here
• A Little Butterfly Told Me, especially for all of the young Brave Girls of the world.  Just for girls and teens, messages include fun printables.  Read a sample message here

Notes From the Universe - Little reminders of your power, life's magic and how much you're loved, the Notes  are brief passages written by "The Universe" and personalized for you.

Self Help for People Who Wouldn't Be Caught Dead Doing Self Help - from author and artist Karen Salmansohn.  She offers easy to absorb insights using playful analogies, humor and some wonderful graphics, and has free printables as well.  Look on the right hand side of the page to sign up!   A recent sample can be found here

The Daily Om -  Sent each weekday, these are inspirational thoughts to lighten your day and nurture your body, mind and spirity. You can also sign up for a daily music email.

The Divine Whisper - Written by Rev. Anne Presuel, these messages help you to stop, breathe and to really know that you are Divinely loved, guided, protected and provided for.  They are sent every other day.

If you know of other websites that offer positive, uplifting messages via email, feel free to share the links and a little bit of information about them in the comment section.

Shared on Check Me Out Saturday at I Am Only One Woman

Frugal Decor - Getting Creative With Windows and Frames

Tweet

I love repurposing things, and have found that vintage frames and windows are the perfect foundation for some unique decor. The four projects that I'm sharing here have been my favorites!

Whether, like me, you’re living with a drastically altered (and lowered) income or you simply enjoy saving money in creative ways, these are just a few ideas for using vintage and garage sale finds to decorate and enhance your home space without spending a lot of money or time.

~Salvage an old window with a wooden frame.  Hang on your wall as is, or sand and repaint to match your décor.  If it doesn’t have glass, place small nails on the back above the window openings and hang small items (hearts, ornaments, miniature wreaths, etc.) for display. 

Found in an antique store on the Oregon coast, and painted with acrylics, this window hangs in my daughter's diningroom

 ~ Use a frame to make an earring holder.  Cut a piece of netting or lace slightly larger than the inside of the frame.  Tack or staple the fabric to the back of the frame.  I used a vintage frame found in my grandparent’s garage.  This has been in storage since my move a year ago, so it’s looking a little bit neglected!

~ Convert a frame into a bulletin board. Cut corkboard or a piece of foam core board to fit the opening. Cut the fabric of your choice (medium weight fabrics work best) the size of the cork board, plus two inches larger on all four sides. Center the fabric, right side up, over the board then flip the board over. Adhere the two inches of excess fabric to the back of the foam core board, pulling to tighten as needed, A hot glue gun works great for this. Attach the fabric covered board to the back of the frame with flat tacks, strong glue or nails.

The one that I made for my office (above) used a vintage white frame salvaged from my Grandparent’s storage and a scrap from a colorful hand-embroidered wall hanging from India (I first posted this project on my Creative Artitudes blog several months ago)

~ Experiment with altered art and create something unique!  I bought this frame on the Oregon Coast too – for another $10.00.  I decoupaged the frame with heavy tissue paper, added the letters to the top and embellishments to the left side and bottom.  I created five separate collages, using some 2 and 3D embellishments.  I then mounted each one to a square of heavy, clear plastic and centered each behind its own pane of glass.  Four of the panes were decorated with embellishments on the front; one with glass paint and crystals as well. I'll be able to add additional panels later, or remove and replace already existing ones. 

My Inspiration Window - the final project for my ARTbundance coaching certification class 

I hope you find some inspiration of your own in this post!

This post is part of 

Get Your Craft On Tuesday at Today's Creative Blog

Share Wednesdays at the Trendy Treehouse 

Whatever You Want Wednesday at Free Pretty Things For You 

Rustic, Recycled & Shabby Chic Ongoing Link Up at Rustic Crafts & Chic Decor

Shared for Show and Tell Saturday at Be Different Act Normal

Shared on Show Off Your Stuff Party at Fireflies and Jellybeans

Making the Best of Less

Tweet

Can you make the best of less? Absolutely! It just takes some imagination and a willingness to see things just a bit differently.

A year ago, a month in advance of the time when I knew that my income would plummet to nothing, my adult kids, grandson and I all packed up and moved across state to an area where rents and utilities were much lower. An acquaintance of mine called me an 'economic refugee', lol.

From a three bedroom house with family room, garage and a large backyard, my son and I moved to a two bedroom apartment with four closets and a very small patio. My daughter and grandson moved into their own apartment, which I'm so happy to say, is directly below mine. I love it! I still get to see both of them every day!

Yes, I had to pare things down – a LOT. The month before we moved was full of giveaways, selling things on Craigslist and weekly donation pickups by Vietnam Veterans of America. It was a lesson in learning to let go. One of the things that I kept is this dining room table and it now graces my new apartment.

I can just hear the gasps! I can hear some of you thinking “Oh my! It’s SO ugly” or “How can she have that in her place?!” And, I’d have to agree with you on the ugly part, lol.

When I was first given the table years ago, it was already battered. I refinished and painted it and used it for a few years when my kids were young, and I loved it! Then it went into storage. The table top has numerous deep scratches acquired during one of my earlier moves, but I still kept it.

I gave my daughter my newer dining set and kept this one. Why? I can’t afford to refinish it right now. But, it’s strong, solid wood! It has two leaves that can be added when I have company – or when I need space for a project (especially cutting patterns out for sewing!) and then reduced again to a size that makes sense in my apartment. It’s already battered, so if I decide to create something or do some collage or art journaling and a bit of something attaches to its surface…well, it won’t be a tragedy or cause a flicker of irritation.

If you can see the decorative marker or little splatters of paint on its surface, those creative additions were supplied by my grandson (okay, and maybe a bit by me too!) who loves to visit and ‘make art’. He can paint, color and create to his heart’s content and not worry about making his Ahmmie upset!

And all it takes to transform my table is a tablecloth (and hoping no one peeks underneath)! If you hear of an ‘ugliest table’ contest though, let me know! And if you have a décor or furniture disaster that you’re keeping around, please do share.