Tag Archive | carbs

My version of protein blueberry oatmeal yogurt muffin.

Good morning beautiful people.  As you all know when you are on a life change you have to found recipes that are healthy.  With that being said one of my favorite is blueberry anything.  There is a gym in my area that sell protein filled blueberry muffins but they are expensive.  So I wanted to try my own recipe off of Pinterest.  Now I know I haven’t really blog about my cooking  skills however my butt can burn in the kitchen that’s why I gained so much weight over the years.   So with that being said I love looking at a recipes and try to determine if I can make it low fat and low sugar if not sugar free or try low fat recipes.

I I have looked at the almond flour and other flours that are suppose to be really good for you to use as an substitute for flour and I cringe at that the price of $12.00 at my local Walmart, I can’t afford that.  Plus if I use it instead of flour and I hate it,  I will be mad as heck.

Well I tried this recipe and these little bad boys taste good.  I used a 6 pan muffin plan.   For whatever reason they taste even better once they sit overnight!! I have included a picture of my muffins and the recipe is included below.

Blueberry Oatmeal Yogurt muffins

Yield: Makes approximately 12 muffins

ServIng size 1

Ingredients

2 cups self rising-purpose flour

1 cup oats–quick or regular oats

1/4 cup + 1 Tablespoon + 1 teaspoon Truvia Baking Blend OR 2/3 cup sugar  (I use Splenda)

1 1/2 cups blueberry nonfat Greek yogurt

2 large eggs, lightly beaten

4 Tablespoons unsalted butter, melted and slightly cooled

1 teaspoon vanilla extract

1 tablespoon of Honey

1 cup fresh blueberries

Instructions

Heat oven to 350°.

Coat muffin tin with cooking spray or liners.

Combine flour, sugar, in a bowl.

Combine yogurt, eggs, butter, honey and vanilla in a second bowl.

Fold yogurt mixture into dry mixture; stir to combine completely.

Gently fold in blueberries.

Spoon into muffin tins (don’t be afraid to fill them full).

Bake until top is golden and springs back when you gently touch it, 20-25 minutes

Each serving (1 muffin) has approximately 24.3g of carbs and 1g of dietary fiber. Total NET CARBS= 23.3g.
215.2 Calories; 7.5g Total Fat; 5.6g Protein; 24.3g Carbohydrate; 1g Dietary Fiber; 5.1g Sugar; 47.1mg Cholesterol; 300.5mg Sodium.

Peace love and happiness Everybody!!

Tracy

 

Advertisements

Getting my life back on track

 pigburger

I have to get myself on track again. I slipped up and fell face first in a cheeseburger plate  last week.  I just happen be walking and all of sudden I slipped and fell on a cheeseburger plate.  When I push myself up the burger was in my mouth. LOL..if I can’t laugh at my mistakes something is really wrong.  I also did something really stupid Wednesday…. I ate a piece of seven favor pound cake, and two pieces of brownies and, and, (I know what else did this heifer eat) ice cream.  As soon as I finished eating I got a huge sugar rush and it was over and done.  I have never felt so bad in my life.  I have been sugar-free for at least three months.  I started sweating and feeling all dizzy like.   I couldn’t figure out what was going on, until I remember those succulent brownies covered in ice cream and the seven favor pound cake.  I will not venture down that road anytime soon for a long time.  I realize that SUGAR is not my friend.

 I am paying for a gym membership that I have only use a few times in the last couple of months.  I made a goal that I would attend the gym at least three times a week.  But of course I have not followed through with that goal.  I can say this much my daughter and son is using the membership.  I am trying to figure out when I can go……but I feel so bad.  I just feel so tired all the time and all I want to do is sleep.  I am taking a vitamin and hopefully that will help with the tiredness.   I am also going to start taking a B12 to try and boost my energy.

Update for progress on weight loss surgery. I met with my doctor this week and he explained what my next steps will be after the endoscopy pertaining that everything goes well with the procedure next Friday.  I will meet with the nurse and she will send for approval from my insurance.  If I all goes well I am hoping that I will be able to have the surgery at the end of March after my two-week liquid diet.

I am so ready for this to be over.  I am ready to get on the loser bench and get my health back on track.

Love, Peace and Happiness!!

Ms. Tracy

I am constantly learning, relearning and adjusting everyday.

Image

A month ago I posted about Cognitive-Emotive Dissonance (see the link)  http://wp.me/p48Fm9-4k.  I believe that I have adapted to this behavior and I have determined that I have change behaviors.  I am continuously make good food choices without any problems.

When I go to the grocery store I know what to buy to keep up good eating habits to make sure that I support  healthy eating. It is really easy to eat unhealthy food, but I am doing my best to stay focus.  My 14 years old son, is also peeping over my shoulder all the time, because he wants to lose weight to pick up his speed for his football.   So this also helps with staying motivated.

My biggest issue is when the hubby and I go out eat.  I always have a hard time picking healthy choices.   I have this thing where I want to eat something good because I am paying for it. This is where cognitive-emotive dissonance comes into play when eating out.  This is behavior that I will have to really work on, it is in my opinion that it is really easy to control these behaviors at home.  But when you are dining out it is really hard to stay on track.  Those temptations fly out the window and that previous behavior surfaces again.   One thing I have learned on this road is that everything is not easy.  Because food is my temptation, I have come ready to fight and win.

I recently ran across several posts about weight loss.  Some inspirations, some not, and one such site seemed to view obesity differently.  It stated that if we wants to stay overweight why should non-fat people worry about it.    Now while I agree with the author about how we are viewed, I did not agree with the posts about the weight loss and why doctors, nutritionists or whomever should stop encouraging overweight people to lose weight and aim for healthy weight. Nevertheless I have to disagree because if I had listen to my doctor about my eating habits and my weight.  I would not be in the sh
ape I am in now.  I guess one reason I also disagree with the posts is because I am one of those people now.  I have talked to my kids and use myself as example to explained why they need to eat healthy and exercise.  I believe that if I would have listen it would have help me to stay healthy and I would not have all these medical problems that I am having now.  It is in my opinion that we have to open our eyes and realize that being overweight is not good and we are causing ourselves great harm by not focusing on healthy eating habits.

Peace, Love and Happiness!!
Ms. Tracy

Fast Food Restaurants are my enemies.

 Some mornings I just don’t have time to cook breakfast.   So I am usually trying to figure out what can I eat.  One of the hardest things is trying to find healthy choices at the local restaurants.  McDonald’s has some of the healthiest choices in this area.

One of the things I eat is the Egg White Delight McMuffin with no cheese:                    

200 Calories  15g Protein  3.5g Fat (5%) 28g Carbs (9%)  570mg Sodium (24%)

I usually get a Parfait and it is also high in carbs;

150  Calories  4g Protein   2g Fat (3%) 30g Carbs (10%) 70mg Sodium (3%)

By the time I finish my little meal, I have consume 350 calories, 19 grams of protein, 58 grams of carbs, 640 grams of sodium.  WOW!!  Now 350 calories is not to high.  But 58 grams of carbs and 640 grams of sodium is.  Especially for my first meal of the day.

 My nutritionist’s and members in my therapist group have had this discussion and McDonald’s or any fast food restaurant are our enemies. These restaurants are one of the things that increased my weight gain.  Shoot I am the reason McDonald sales are down. 

Nevertheless, I believe that we need to be aware of what we can eat when situations like this arise and they will.  I have training away from my office, vacations, etc. By knowing what food items that I can eat will help me to support a healthy diet. Preparation is a must and we have to be ready for any situation to support a healthy life change. 

Livermush and Grits

I had my 4th visit with my nutritionist and I have come to the conclusion that she is not my friend but she is on my side.  I am a product that she’s molding so I can be ready for the production line, which is the Gastric Bypass surgery.

Now for everyone that don’t know, I am a southern gal born and raised.  The south rolls though my blood just like Livermush and grits.  Livermush, you say, grits what the heck is this stuff?

grits

Grits are made from ground dried hominy which is a form of corn simmered until it becomes soft and creamy, just add cheese, butter, etc.

livermushlivermushinfryingpan

For you people that don’t know livermush is a dish that contains pig liver and a mixture of pig head parts and cornmeal.   Nasty you say…but I beg to differ I love livermush.   Because it has liver, I had convinced myself that it was healthy.   My Mother and several family members have worked or currently working at Jenkins Livermush plant.  This was one of the many staples that were always on our stove.  Shoot Mama, used to bring livermush home by the buckets.

Now that I explained what they are ……I can’t eat even a small amount of these food products. Both are fattening and high in carbs.  I thought my coffee craving was bad, but when you have eaten livermush at least 3 or 4 times a week, and grits was eaten with every breakfast meal in the morning.   You have to fight that craving really hard.

When I took my first food log into see my nutritionist, livermush and grits were ones of the first food items that i had to eliminate from my diet.  She does not even care that I had measure, weight or whatever.  I cannot eat these food items.

These visits with my nutritionist and my meeting with my therapy group have taught me a lot.  I was really surprise that we can even eat bacon.  I mean it only two pieces but I was always taught that bacon was a no-no on any life change.  Now I don’t know about anybody else but two pieces…..I chew those suckers really, really, really slow.

Love, Peace and Happiness

God Blessings, remember the reason for the Season.