Smoothies!

Ok, so I hate to admit my failure, but the RAW diet isn't for me. It is insane. I have decided that my path to get there begins with slowly adjusting what I normally eat. For example, instead of munching on cheese-its all day at home, I have replaced it with a yummy fruit smoothie. It tastes better, and actually fills me up. Here are a couple that I've made this week.

This one was made with Strawberries, Bananas & some Vanilla Yogurt...So yummy I ate it two days in a row!

This one was even BETTER! Strawberries, Peaches, Mangoes!  To. Die. For.  And I'm not lying when I say that these were Alcohol Free! Haha.  Today I am going to try, Banana, Kiwi, and Peach..& taking a pitcher with us to the beach to see the surf competition. I am also working on my normal food portion size which is difficult considering I LOVE to eat...but I'm feeling good about it.

Transformations

I feel another transformation coming on in my life. A lifestyle change.

Just thinking about my body and what I put in it. In preparing for the future, I want my body to be as strong and healthy as it can be..getting rid of all toxins. I'm starting a RAW diet today. When it comes that time for a little one, I want to provide the best environment for him/her to thrive. 

I will keep you posted on my progression into this journey of the unknown. Today is going to be filled with raw fruit smoothies, nuts, beans & veggies.  If I get brave enough I may try one of those awful looking veggie smoothies. There are tons of really great recipes out there, and wonderful books. If you want to know more about the RAW diet check out this link: http://www.rawfoodlife.com/

This is not a diet, nor will I be starving myself. It is a lifestyle change and I will make sure my body is getting all the vitamins and minerals it needs to remain in a healthy state.

On top of all this, I am doing cardio 3 days a week, kick-boxing one day a week, and yoga one day. I think a combination of all is going to give me great energy, and help clear my mind. I think it will be good for the soul.

 

Thirty-ONE Days of Diabetes

I decided not to be a cop-out and to complete the full month of diabetic meal pattern eating -- thirty-ONE days versus my proposed thirty days. So, my last day, Halloween...wasn't a complete bust for being what it was: Halloween. I ended the day with something like this...

Breakfast:

1/4 cup steel cut oats, uncooked (2 carbs)

1 Tbsp brown sugar Splenda (1 carb)

coffee with 2 Tbsp sugar-free International Delight (0 carbs)

1 kiwi (1 carb)

     Total: 4 carbs

Lunch:

1 servings of Terra Chips (1 1/2 carbs)

2 Nutridel cookies (1 1/2 carbs)

1 mini Butterfinger (1 carb)

     Total: 4 carbs

Evening (between 6 and 11pm):

fajitas - chicken and shrimp and all the veggies (0 carbs) - I didn't eat any tortillas!

1/2 cup beans (1 carb)

1/2 cup rice (1 carb)

1 cup salad and salsa (0 carbs)

handful of tortilla chips with salsa and a bit of queso (1 carb)

2 beers (1 1/2 carbs)

3 fun-size Kit Kats (2 carbs)

     Total: 6 1/2 carbs

TOO MUCH! AHHH! Darn candy! So my last day and meal was my worst day and meal of all 31 days. If it is any consolation for my actions, my stomach punished me for my sugary gluttony!!!

All-in-all, diabetic dieting was not difficult...it simply required some planning and self-control at times (which I often times lacked). As a dietitian, those managing their diabetes through oral medications such Metformin, Glipizide, Actos, and Glyburide are at high risk for elevated blood sugars. While many patients want to avoid insulin at all costs, insulin therapy actually creates a greater degree of control for the patient. A sliding-scale insulin regimen allows for fluctuating carbohydrate intake (and quite a bit of it, at that!), while the oral meds are not so forgiving. This was a very rewarding experience, and also very humbling. I do feel like I have a better understanding of the difficulties of diabetic meal patterning and the effort it takes to balance meals and control portion sizes. Any clinician working with a diabetic population should consider putting themselves up to this challenge in order to better relate to their patients and provide them with the insight, empathy, and care that diabetes self-management requires.

It's been a few days since I graced the blog world with some research and I booked marked this interesting study earlier in the week. And all too appropriately, it's related to diabetes. A meta-analysis showed that meat intake is linked to diabetes. Specifically, high intake of processed meat may increase the risk of developing type-2 diabetes by get this...40%! This study was conducted in the US and Norway and included 12 cohort studies [1].

In addition to processed meats, red meat was linked to an increased risk of type-2 diabetes. And along the same lines, high intake of both processed and red meats increases one's risk of colorectal cancer up to 20% [1]. 

Since the outpouring of research against the safety of processed meats, we have drastically reduced and nearly eliminated our intake. While luncheon meat is inexpensive (relatively) and handy, the health risks is poses are not worth the convenience to me. Opt for all-natural peanut butter or almond butter sandwiches, tuna, chicken, or egg salad. Light on the mayonnaise, always! 

 

And...my team finally did it. GO ILLINI!!!!!!!!!!!!! While the season is obviously a wash, watching my team whomp yesterday gave me goosebumps of excitement! SO happy for them!


This morning in our living was a picture epitomizing fall (at least to me)....

Puppy laying on a warm bed in front of the fire...chewing on an old-fashioned oats container!

I used the last of the old-fashioned oats in making my new FAVORITE breakfast (ever?)...

YUMMMM!!!

Happy November 1st! Enjoy a beautiful Sunday. Lily and I are off to go crazy at the dog park! Ciao!

[1]. Daniells, Stephen. Meat Linked to Increased Diabetes Risk: Meta-Analysis. Food Navigator. October 28, 2009.

It's 5 o'clock somewhere!

I have a little routine on Friday afternoons after a busy work week: a beer.

MSNBC published an article on Tuesday entitled, "Is it beer-flavored water or water-flavored beer?" In recent years there have been efforts made in creating a lighter beer which is lighter in calories. Most standard beers have approximately 150 calories and are 5% alcohol by volume while domestic light beers contain approximately 100 calories and 4% alcohol by volume [1].

Miller came out with MGD 64 as of somewhat recently, a 64-calorie beer for a standard 12-ounce serving. And most recently, Anheuser-Busch InBev's Select 55 hit the market -- a 55-calorie beer for a standard 12-ounce serving. Both beers contain approximately 3% alcohol by volume [1].

While I have tried MGD 64, I am yet to try Select 55. MGD was acceptable, not great. Personally, I drink because I LOVE the taste of both beer and wine. So while producers are creating these low-calorie beers, I can't help but wonder, what population are they catering to?

Most people drinking beer are doing so for one of several reasons:

1. Because they like the taste of beer and probably will drink what they prefer, in which case they will probably prefer a beer with average to above average flavor.

2. To get a buzz or to get drunk, in which case a 3% alcohol beer by volume would not assist them in their goal.

3. To be social and have a drink with friends or family, in which case a lower-calorie and less flavorful beer would be acceptable. HOWEVER, those who are extremely health conscious or watching their weight would probably opt NOT to consume calories by means of alcohol.

What do you think? As the article goes on to explain, the population of consumers desiring lower calorie, lower alcohol content beer is marginal at best. Interesting, anyways. At least it's an option for consumers who would opt for a Select 55 or MGD 64 over a regular beer just because.

Yesterday's diabetic diet went like so...

Breakfast:

2 whole wheat waffles (2 carbs)

2 Tbsp peanut butter (0 carbs)

1 banana (2 carbs)

     Total: 4 carbs

Lunch:

tuna salad wrap in a spinach tortilla with tomatoes and lettuce (2 carbs)

1 serving baby carrots (0 carbs)

cucumber slices (0 carbs)

6 ounce fat-free Greek yogurt (1 carb)

     Total: 3 carbs

Dinner:

1 cup spaghetti squash (2 carbs)

2 Tbsp pine nuts (0 carbs)

1/2 cup marinara (1 carb)

4 ounces of broiled tilapia (0 carbs)

     Total: 3 carbs

Snack:

1 cup skim milk (1 carb)

1 sheet of graham crackers (1 carb)

     Total: 2 carbs

No real plans for the weekend. Husband is headed out of town so it's just the puppy and I. I'm planning to get in a few good workouts and catch up on sleep...as much as the puppy will allow, anyways. Have a wonderful start to your weekend!

[1]. Associated Press. Is It Beer-Flavored Water or Water-Flavored Beer? MSNBC. October 27, 2009.

Butternut Squash Sauce...B12 & Weight Loss...Dental Health and Halloween...National Peanut Board

Happy Hump Day! I can't decide what I want to blog about today, so I am blogging about 4 completely unrelated things: Butternut Squash Sauce, B12 and weight loss, the best Halloween candy to consume to preserve your dental health, and blog post recognition from the National Peanut Board. And of course, my diabetic diet from yesterday (2 days to go!). So, here we go...

Last night I decided to make a modified version of a Butternut Squash Sauce recipe I ran across while perusing the Weight Watchers recipe board.

First I peeled and seeded one large butternut squash. I cubed the squash and simmered it for about 30 minutes in 1 1/2 cups low-sodium chicken stock with 6 cloves of crushed garlic, fresh ground pepper, and 1/4 cup white balsamic vinegar. I added about 2/3 cup fresh chopped basil leaves about 20 minutes into the cooking process.

 

While my squash was simmering, I enjoyed a DELICIOUS (best beer ever??) Southampton Pumpkin Ale. YUMMMYYY!!!

 

Once my squash was nice and tender, I blended it into a thick paste.

I added the Butternut Squash Sauce to some whole wheat tube noodles. I topped the dish off with goat cheese crumbles and pine nuts (not pictured).

Question: Does this sound or look appetizing to you? My dear, dear husband ate this creation, Lord love him. The taste and flavors were WONDERFUL, but the consistency was that of baby food. What should I do differently next time?

In other news...B12 injections and weight loss. I feel the need to address this because I see SO many patients who hear that B12 injections will induce weight loss. This is COMPLETELY FALSE. Here's what Mayo Clinic has to say about B12 and weight loss...

Question: Vitamin B-12 injections for weight loss: Do they work?

Answer from Katherine Zeratsky, R.D., L.D.

There's no evidence that vitamin B-12 in any form — including vitamin B-12 injections — enhances weight loss. One study published in 2005 suggested that people who took a number of different supplements, including vitamin B-12, gained weight more slowly over a 10-year period than did those who took no supplements. However, many factors must be considered when interpreting the study results, including the fact that people who take dietary supplements tend to be more health conscious — which may contribute to better weight management. 

If you're hoping to lose weight, resist the lure of quick and easy solutions. What counts is a healthy lifestyle. Enjoy healthier foods and include physical activity in your daily routine.

Verdict from this RD: "If it sounds too good to be true, chances are it is!"

And...dental health for Halloween candy?

As an avid Julie Deardorff reader, I was happy to see this article in the Chicago Tribune today featuring the best and worst candy for your TEETH! New research is showing that the first line of defense in preventing cavities is xylitol-containing candies and gums. So, the low down on candy....

BAD ENOUGH
(Examples: Pixy Stix, Sweet Tarts)
Trick: Yes, Pixy Stix are a sack of sugar. But if poured directly on the tongue, it won’t touch teeth, leaving nothing for cavity-causing bacteria to feed on. Powdery candy also dissolves quickly, before bacteria can cause damage.

Why this scares dentists: There is no such thing as “best” candy for teeth.

BAD BAD
(Examples: Hershey’s Kisses, M&M’s)
Trick: Chocolate, which won’t stick to teeth for long periods of time, contains calcium, which could help protect tooth enamel. Research shows dark chocolate with at least 65 percent cocoa content is a potent antioxidant. Still, moderation and timing are important. “It’s better to eat four chocolates at one time rather than having one chocolate every three to four hours,” said Dr. Girish Herekar, a dental expert for justanswer.com.

Why this scares dentists: At room temperature, chocolate clings to tooth enamel. When it melts, it sinks into the crevices of teeth. Try freezing it to make it better for your teeth.

AHHH! BAD BAD BAD BAD BAD!
(Examples: Snickers, Almond Joy, Twix)
Trick: Caramel, nougat and other fillings add sugar, which may erase chocolate’s benefits.

Why this scares dentists:  Candy with fruit or nuts is “sticky and can get caught in the pits and grooves of teeth, causing decay,” said Dr. Julie Barna, a spokeswoman for the Academy of General Dentistry.

DON'T DO IT!!!!!!!!!!!!!!
(Examples: jelly beans, candy corn, Dots, Tootsie Roll, Skittles)
Trick: It takes longer to eat, so you may eat less. But the higher the melting temperature something has, the worse it is for teeth.

Why this scares dentists: “If a 5-year-old ate an orange jelly bean and didn’t brush, I could look three hours later and still see orange in the grooves of his teeth,” Weinstein said. “Sticky, chewy candies linger there for hours and can create a higher acid content, which allows the bacteria to feast.”

 Question: What's YOUR favorite Halloween candy? I'm a Twix and Butterfinger fan. Almond Joy, too. Oops! Ironic - I scheduled my dentist appointment TODAY.

And lastly, I received an AWESOME email from the National Peanut Board today! The email read:

Dear Nicole,

I want to thank you for posting the Q&A on peanut butter. It’s always great to hear a dietitian’s point of view on the healthful benefits of peanuts and peanut butter. The charts you provided were also wonderful. I will keep them on hand for future reference. I enjoyed your post so much I posted the link on my company’s, the National Peanut Board, Facebook fan page. You can check it out here: http://www.facebook.com/pages/National-Peanut-Board/63476447613#/pages/National-Peanut-Board/63476447613

I would like to send you some nutritional information on peanuts and peanut butter and some peanut flour. Peanut flour is an emerging product from the peanut industry and is different from peanuts and peanut butter. In order to make the flour, fat must be removed during the process, making it a lower fat product that still contains all the protein and nutrients peanuts have. It can be used in many cooking applications from baking to soups, sauces, desserts and beverages. If you would like to try some please send me your address and I will ship it out to you.

Thank you again for the post!

All the best,

Lindsay Spencer  

Lindsay Spencer

Communications Coordinator | National Peanut Board

Tel | (678) 424-5753

Fax | (678) 424-5751

Facebook | Twitter | YouTube | Flickr | Blog | nationalpeanutboard.org

­­­­_______________________________________________

I, of course, happily responded with my address. What a cool email to receive, huh? I've also asked Jenny of PB & Jenny to write a guest post on peanut butter. We'll see what she comes up with for us! Check out her blog, it's fun!

As for my diabetic diet yesterday, it went something like this...

Breakfast:

1 serving mini shredded wheat (3 carbs)

1 cup skim milk (1 carb) 

     Total: 4 carbs

Lunch:

2 cups chicken noodle soup (1 carb)

6 ounces fat-free Greek yogurt (1 1/2 carbs)

1 small apple (1 carb)

     Total: 3 1/2 carbs

Dinner (it was totally a random meal...)

1 chicken enchilada with black beans, chicken, 2% shredded cheese, and enchilada sauce (2 carbs)

1/3 cup whole wheat pasta (1 carb)

3 Tbsp Butternut Squash Sauce (<1 carb)

     Total: 3.25 carbs

Snack: 

1 graham cracker (1 carb)

1 Tbsp peanut butter (0 carbs)

Side note: Today was taste test #6 or 7 at work -- Buffalo Chicken Lasagna and it was a HUGE hit! I had the most participants to date -- 15!!! :)

Long...post...sorry...!!!

Type 2 Diabetes and Insulin Treatment

New research suggests that treating type 2 diabetes with insulin therapy + metformin improves outcomes when compared to the traditional exercise, weight loss, and oral hypoglycemic agent drugs when needed. Three years into a 6-year study at the University of Texas’s Southwestern Medical Center, results showed that the insulin-treated group had fewer hypoglycemic episodes, gained less weight, and reported high treatment satisfaction [1].

While an abundance of my patients state that they will never take shots, I found this research interesting. As a clinician, I am deeply concerned about hypoglycemic episodes for patients on insulin regimens. Without the fundamental understanding of carbohydrates, carbohydrate counting, and insulin dosing, insulin therapy can open flood gates of displeasures and dangers. This research, however, recommends a sliding-scale of insulin dosing which is determined based on blood sugar readings [1].

Interestingly, the International Diabetes Foundation states that 3.8 million people will die from diabetes and related illnesses each year. With the number of diabetics growing from 20 million to 246 million in the past 20 years, diabetes is without a doubt a growing disease state among the US and other countries. The highest increases in diabetes cases are occurring in developing worlds, such as India (40.9 million) and China (39.8 million) [1]. I would’ve never guessed.

Yesterday's diabetic diet went like this...

Breakfast:

2 whole wheat waffles (2 carbs)

2 Tbsp apple butter (1 carb)

cappuccino with 2 Tbsp sugar-free International Delight (0 carbs)

     Total: 3 carbs

Lunch:

1 serving chili (1 carb)

6 wheat crackers (1 carb)

1 small apple (1 carb)

8 oz. V8 Fusion Light (1 carb)

     Total: 4 carbs

Dinner:

1 cup mini shredded wheats (2 1/2 carbs)

1 cup skim milk (1 carb)

     Total: 3 1/2 carbs

Snack:

1 small banana (1 carb)

1 cup skim milk (1 carb)

     Total: 2 carbs

 

[1]. Research Points to New Way to Treat Type 2 Diabetes: Insulin First. Diabetes in Control. October 21, 2009.

Oktoberfest 2009

While my husband has had the pleasure and honor of attending THE Oktoberfest in Munich, Germany...the Tulsa Oktoberfest was no disappointment. Laden with all traditional food, beverage, music, and dance! While I thoroughly enjoy both food and beverage, the highlight was surely the traditional music and dance. I don't believe I can count on my 20 digits alone how many times we did the Chicken Dance. While it was a forbidden "DON'T PLAY" for our wedding DJ, I sure had fun doing it last night with friends and thousands of Tulsans.

Here are some low-quality pictures. Apologies, my camera battery died, so I had to take them with my phone.

 

 Pitchers in the air!

 

Awesome German Band playing traditional German music

Sadly, however, husband informed us that at THE Oktoberfest music is not typically played. Whereas Tulsa's Oktoberfest had lots of tents, of varying sizes, playing a variety of music. Our tent we believed to be the largest and held SEVERAL thousand dancing fools by the time we left.

The food and drink were wonderful as well, but my dietitian tummy was upset after consuming so much FAT last night. I tried the funnel cake and brat with kraut. While it was delicious, it did not agree with me!!

Between the 5 of us we were able to try several traditional beers, too. On tap they had Spaten Oktoberfest, Samuel Adams Oktoberfest (probably not so traditional), Franziskaner, Spaten Pils, Spaten Premium, Spaten Optimator, and Oktoberfest Lager. Mmmm!

Hockey game tonight - excited!

Yesterday ended up like this...

Breakfast:

1 cup oatmeal, prepared (2 carbs)

1 cup skim milk (1 carb)

2 Tbsp pumpkin butter (1 carb)

1/2 ounce pecans (0 carbs)

     Total: 4 carbs

Lunch:

1 1/2 cups chili (1 carb)

6 wheat crackers (1 carb)

8 ounces V9 Fushion Light (1 carb)

     Total: 3 carbs

Snack:

2% cheese stick (0 carbs)

Dinner:

1/3 small funnel cake (2 carbs)

1/2 bratwurst with saurkraut (1 carb)

3 German beers (2 carbs)

     Total: 5 carbs - over!

Snack:

1/2 cup shredded wheat (1 carb)

1/2 cup skim milk (1/2 carb)

     Total: 1 1/2 carbs

#1 Chili

People get very competitive about their culinary delights. Above all, I would consider chili a dish open to much debate. In the past, my chili has been very heavy on the beans and tomatoes and lighter on the meat (generally, I used 93% lean ground beef). Recently, however, I have had a change of heart and admitted chili recipe defeat.

During this (pathetic) college football season, our friends treated us to their version of chili, and man...it is GOOD! I would consider this chili VERY hearty and "manly", in the stereotypical sense of the term: meaty. The meat, however, is very lean and not red meat, but rather, 98% lean ground turkey and lean boneless, skinless chicken breasts.

In hopes of having a decent Illini game to watch this weekend (so far, status quo), I made the chili last night. While it's rather laborious, it is totally worth it! I am yet to calculate the nutrition information, but it is extremely low in fat and high in protein. I do have a feeling that it's somewhat high in sodium, however. 

So, here's how it goes...

"Josh and Tiffany's Chili"

Main Batch

2 Tbsp olive oil

1 lb ground turkey, lean

1 lb boneless, skinless chicken breast, chunked

14 ounces low-sodium beef broth

8 ounces tomato sauce

1 large green pepper, diced

1/2 large sweet onion, diced

Batch One

1 Tbsp onion powder

2 Tbsp garlic powder

1 jalapeno, diced

1/2 tsp salt

1/4 tsp black pepper

2 chicken bouillon cubes

2 beef bouillon cubes

1 can kidney beans, drained

Batch Two

5 Tbsp chili powder

1 tsp garlic powder

1/2 tsp cayenne pepper

2 tsp ground cumin

1/4 tsp brown sugar

Batch Three

1/8 tsp cayenne pepper

1/2 tsp garlic powder

1/2 tsp onion powder

2 tsp chili powder

1 1/2 tsp ground cumin

In a large heavy bottom pot, heat olive oil over medium-high heat. Add the meat, pepper, and onion and cook until meat is browned. Drain off drippings. Add the rest of the main batch and simmer for 1 hour. Add all of the ingredients from Batch One, stir and simmer for 35 minutes. Add Batch Two to the pot and cook for an additional 20 minutes, stirring often. Add Batch Three and cook for 10 more minutes before serving.

Diabetic diet yesterday went like this...

Breakfast:

1 cup mini shredded wheat (3 carbs)

1 cup skim milk (1 carb)

stevia (0 carbs)

     Total: 4 carbs

Lunch:

2 cups homemade chicken noodle soup (1 carb)

6 wheat crackers (1 carb)

1/2 pomegranate (1 carb)

1 small banana (1 carb)

     Total: 4 carbs

Dinner:

1 serving Frito Twists (1 carb)

1 1/2 cups Josh and Tiffany's Chili (1 carb)

2/3 cup Greek yogurt (1 carb)

     Total: 3 carbs

Snack:

1 small apple (1 carb)

1 Tbsp peanut butter (0 carbs)

Question: How would you describe your favorite chili dish? Beany? Meaty? Salty? Spicy? Loaded with vegetables? Beefy? Vegetarian?

Off for a bowl...have a great Saturday!!

Comfort

You know those times when something happens that quickly reacquaints you with the reality of how precious life is? Tonight was one of those instances. Deepest thoughts and prayers go out to my friend up north who is currently in critical condition. :( Tell the ones you love how much they mean to you...right now. Life's too short sometimes it seems.

It just happened that on tonight's dinner menu was THE comfort food of comfort foods: chicken noodle soup. Homemade. I used the high-fiber, low-calorie noodles I got from Akins a few weeks ago -- 2 ounces for 130 calories and 20 grams of fiber. Wowza!

 

 Steaming away...mmmmmm!

  

 Loaded with fresh celery, carrots, and lean chicken breast tidbits

Today at work, I had the priviledge of trying my first piece of fry bread...made into an "Indian Taco". Indian fry bread is a traditional Indian food consisting of a fried battery of flour, hot water, baking soda, and a pinch of sugar. It was sooo good! Obviously, however, it is a very much so consume-in-moderation food. Hello, saturated and trans fat!!

  

 Indian Fry Bread

 

 Indian Taco: Indian Fry Bread topped with chili, lettuce, cheese, tomatoes, and salsa. It was GOOD!

Yesterday's diet went like this...

Breakfast:

Fiber One Bar (2 carbs)

6 ounces fat-free QT cappuccino (1 carb)

1 small apple (1 carb)

     Total: 4 carbs

Lunch:

6" Subway turkey sub with all of the vegetable fixin's (3 carbs)

pickles (0 carbs)

     Total: 3 carbs

Snack:

banana (2 carbs)

Dinner:

1/2 small acorn squash (1 1/2 carbs)

1/2 ounce pecans (0 carbs)

2 tsp Splenda brown sugar (1 carb)

2 Tbsp Smart Balance Light (0 carbs)

1/2 cup chicken soup casserole (1 carb)

     Total: 3 1/2 carbs

Snack:

10 animal crackers (1 1/2 carbs)

2 Tbsp peanut butter (0 carbs)

     Total: 1 1/2 carbs

20 days down, 10 to go!

Day 20 (yesterday) I had my first big goof: I insisted on trying the pumpkin spice cappuccino mixed with my dark roast yesterday morning. Ends up, my 8 ounces of heaven cost me 30 grams of carbs (2 choices!)!!!! Oh, and that's not including my 2 carbs worth of steel cut oats and 1 carb worth of pumpkin butter. Oooops. Lesson learned. 

So, day 20 looked like this...

Breakfast:

1 cup steel cut oats, prepared (2 carbs)

1 Tbsp pumpkin butter (1 carb)

1/2 tsp Splenda brown sugar (0 carbs)

8 ounces pumpkin spice cappuccino with 8 ounces dark roast coffee (2 carbs)

     Total: 5 carbs

Lunch:

1 serving Buffalo Chicken Lasagna (2 1/2 carbs)

6 ounces fat-free yogurt (1 1/2 carbs)

1/2 cup pea pods, raw (0 carbs)

     Total: 4 carbs

Snack:

1 serving baby carrots (0 carbs)

1 small apple (1 carb)

     Total: 1 carb

Dinner (8pm):

1-1 1/2 servings Chicken Tamale Casserole (3 1/2 carbs)

     Total: 3 1/2 carbs

"Snack":
8 ounces v8 Fusion Light mixed with water (1 carb)

This week has been INSANE at work (but I did manage a brief workout at lunch today!) and Miss Lily is very full of energy. After a 2-mile walk (that's FAR for a bulldog, by the way!) and shredding multiple boxes to hundreds of pieces...she was still full of energy last night. Needless to say, today was a camp day. However, you can see that she's just CHILLIN' in the lower left corner of this snap shot...just sun bathing the day away *eye roll*

Total random question -- What is your FAVORITE variety of apple? 

Me: Honeycrisp! They're in season right now and I can't get enough! At least one a day, mmmm!

And...another give away! This one looks tasty! Go here to enter!

Weight...or height?

Is trying to control our country's height just as plausible as trying to control our country's weight? Maybe so.

Economists estimate that excess weight accounts for 9% of the U.S.'s medical spending. And while there's no similar figure for height, it is clear that both obesity and short stature cause similar economic strain [1].

Whatever the reason as to why, higher weight and lower height are associated with chronic disease, low wages, and poor educational attainment. In the US, the shorter you are the higher risk you're at for developing coronary heart disease, diabetes, and stroke. Women weighing more than 212 pounds at 5'4" tall are paid up to 9% less for their work, for example. According to survey data collected from over 450,000 adults suggests that male college graduates are, on average, more than an inch taller than men who never finished high school [1].

Is the reshaping of America both a war against fatness and shortness? How can one increase stature?

Height is not only genetic, but nurture and nature-related. Exposure to malnutrition, infectious disease, chronic stress, and poverty can abbreviate children's proper growth and height. Promoting foods which are low in calories and high in micronutrients, such as fruits and vegetables, is one feasible option. Increasing and improving education as a means of decreasing poverty and environmental stress is another. And of course, access to quality health care providers to improve prenatal and postnatal care is imperative [1].

This information is simply food for thought...and a topic that peeked my interest. Or maybe we should just throw everyone on growth hormone and run a blow-out sale on bariatric surgery!!

Kidding.

Yesterday checked out like so...

Breakfast:
1 cup steel cut oats, prepared (2 carbs)
1 Tbsp pumpkin butter (1 carb)
1/2 tsp turbinado (0 carbs)
     Total: 3 carbs

Lunch:
1 slice Buffalo Chicken Lasagna (2 1/2 carbs)
1 2% string cheese (0 carbs)
apple (1 carb)

     Total: 3 1/2 carbs

Snack:
6 ounces fat-free yogurt (1 1/2 carbs)

Dinner:
1 serving Chicken Tamale Casserole (2 1/2 carbs)

     Total: 2 1/2 carbs (low)

Snack:
4 peanut butter crackers (1 carb)

10 more days of being a diabetic...I can DO IT!!!!! Though, I am yet to look up the carbohydrate content of the INCREDIBLE pumpkin spice cappuccino I mixed with Dark Roast coffee this morning. It was worth the splurge though, I swear!!

Gina, CandidRD, is having a great give away on her site. Go here for more information!

[1]. Engber, Daniel. The Fat and Short of It. The New York Times. October 15, 2009.