accidental yummy!: 2015

Happy Thanksgiving!

My thanksgiving cooking is done ... high protein, high fat, zero carbs!

Y'all have a wonderful day.

Agriculture Linked to DNA Changes in Ancient Europe

The agricultural revolution was one of the most profound events in human history, leading to the rise of modern civilization. Now, in the first study of its kind, an international team of scientists has found that after agriculture arrived in Europe 8,500 years ago, people’s DNA underwent widespread changes ... (read the entire New York Times article here)

A computer generated diet?

Use it or lose it

Veggies and burgers

oven roasted vegetables (tossed in olive oil, salt and pepper) and two cheeseburger patties with a glass of merlot

less than 20 grams total carbs ( there are sweet potatoes in there)

... enjoy!

True dat

Moderation?

‘Everything in moderation’ diet advice may lead to poor metabolic health in US adults
Americans with the healthiest diets actually eat a relatively small range of healthy foods. In modern diets, eating ‘everything in moderation’ is actually worse than eating a smaller number of healthy foods.

Please Stop Saying “Everything in Moderation”
In addition, the very concept of “moderation” is intangible—so fluffy as to be meaningless. Does it mean you only eat one cookie at a time, or cookies once a week, or just one bite of cookie a few times a day? The truth is, most of us haven’t take the time to map out exactly, specifically what “moderation” means to us. Even if we did, the “moderation” would probably creep when it suited our needs. (It’s easy to justify that second glass of wine when the bottle is open and you hate to waste it.)

The 'Everything In Moderation' Myth
One thing is certain… a person with true addiction will never, ever be able to consume their “drug of choice” in moderation.
Telling a food addict to eat junk food “in moderation” is just as ridiculous as telling a smoker to smoke in moderation, or an alcoholic to drink in moderation.

Why “Everything in Moderation” is Killing People
Out of the calorie-obsessed culture sprouted the uplifting idea of "everything in moderation," which may have started as a way to help people feel less obsessed with food, but has spiraled into a free pass to "treat yourself" to a supersized ice cream sundae every week.

Dr. Jason Fung on fasting

Links to Dr. Fung's series on fasting.

Putting these here for my convenience

No accident here

Tonight's dinner ...

Some really tasty French Brie Cheese with whole grain Wasa Crispbread and a small apple.

WOE is me

di·et

/ˈdīət/

noun

1. the kinds of food that a person, animal, or community habitually eats.

"a vegetarian diet"

synonyms: selection of food, food, foodstuffs; informal grub, nosh

"health problems related to your diet"

2. a special course of food to which one restricts oneself, either to lose weight or for medical reasons.

"I'm going on a diet"

verb

1. restrict oneself to small amounts or special kinds of food in order to lose weight.

"it's difficult to diet"

synonyms: be on a diet, eat sparingly; lose weight, watch one's weight, reduce, slenderize; crash-diet "she dieted for most of her life"

We tend to use the word diet to mean a way to eat in order to lose weight (or meet other health goals) with the implication being that it is short term and once your goal is reached you can go off your diet. Well, wouldn't that be nice? Most everyone who has tried that approach realizes that just does not work. It has to be a long-term commitment in order to get the benefit. This is particularly true for those of us managing chronic health issues such as diabetes, hypertension and/or high cholesterol. The only way to manage those health concerns are with lifelong lifestyle change.

I prefer to think of the dietary regime I follow as my WOE (Way Of Eating). It's not short term and, although it is "tweaked" from time to time it is the way I will eat for the rest of my life (unless I inexplicably develop a death wish).

In order to be effective it really has to become part of your lifestyle. Not something you are doing, rather it has to be the way you are living. Someone told me long ago "You don't go on a diet ... you have a diet". It stuck with me all these years even though I never really put it into practice until I was faced with some serious health issues. I've been eating low carb for over 8 years now and really turned it up after my stroke (3 years ago as of Jan. 8th) and started intermittent fasting 18 months ago and can actually say it is now just my way of eating and a normal part of my daily life.

Dieting always starts "tomorrow" ... lifestyle changes start NOW.
Ever known a drunk or a junkie? Ever notice that they are always going to quit drinking or kick "tomorrow"?
Coincidence?

"I still indulge in a glass of wine or chocolate - treats are mandatory. Without deviating from the day-to-day healthy diet once in a while, it wouldn't be sustainable for me, and that's what I wanted: an approach to eating to last my entire life." ~ Alanis Morissette

"Want to learn to eat a lot? Here it is: Eat a little. That way, you will be around long enough to eat a lot." ~ Tony Robbins

"My doctor told me to stop having intimate dinners for four. Unless there are three other people." ~ Orson Welles

"I don't stop eating when I'm full. The meal isn't over when I'm full. It's over when I hate myself." ~ Louis C. K.

Transition Yourself From "Dieting" to a "Way of Eating"

5 Ways to Help Your Diet Become a Way of Life

Goodbye Joe Me Gotta Go ...

Jambalaya!

Cauliflower rice, okra, smoked sausage, shrimp, in a bubbly tomato broth. Topped with some Franks red hot sauce.

... me oh my oh!

Last night's dinner courtesy my son Jason. Do not have the nutrient break down but was definitely low carb, very healthy, and incredibly ... Yummy!

What's your macros?

You can't spend much time on health sites, blogs or forums and not hear ... "what's your macro's?", "eat to your macros" or "IIFYM" (If It Fits Your Macros).
But ... wait ... what the hell is a "macros" ... and do I have one???

Macros is short for macronutrients, the three forms of nutrients we consume for energy (calories). Technically alcohol is the fourth, but I'm just talking about the main three. There are micronutrients as well, which are basically vitamins and minerals, equally important as their "big" brothers but a subject of a future post.

So, we're talking proteins, fats (lipids) and carbohydrates. All three are essential for proper health and, although carbs are technically non-essential they are almost impossible to completely avoid and the carb group includes fiber ... which is why I consider it essential. The macronutrients provide fuel for our bodies in the form of calories. Protein and carbs have 4 calories per gram, fats 9.

Oh ... and, yes ... whether you know it or not, you do indeed have a macros. When we refer to "a macros" it generally means the percentage that each one makes up of your daily calorie intake ... for instance ...

My macros is 18/67/15 (P/F/C):

My daily caloric goal is 2000 calories

18% protein 90 g - 360 calories

67% fats 149 g - 1340 calories

15% carbs 75 grams - 300 calories

How you arrive at your macros is up to you. For heart health and as a diabetic, I limit my carbohydrate intake to 75 grams total per day and I find that 90 grams of protein seem to work best given my goals and work out routine. The fats ended just being the remainder (but not accidental).

"Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions. Since “macro” means large, macronutrients are nutrients needed in large amounts."

In order to set your macros, you will need to calculate your daily caloric needs based on your basal metabolism rate, daily activity level, your desire to maintain, gain, or lose weight along with goals for protein, carb and/or fat intake. A daunting task, huh? Thank goodness for handy online calculators.

... be well!

Fighting the good fight

I've been at this whole 'healthy living thing' off and on for 8 years and full tilt now for almost 3 years. Although there is so much more to learn and understand, I think I've got the basics down pretty well ... eat real food, not too much, get off your ass and move! (in a nutshell)

Easy-peasy, right?

Well ... it would be were it not for the idiot inside my head that is always saying ... "go ahead, one doughnut can't really hurt" or "you're tired, why not wait until tomorrow to work out?" Who the hell is that and why does he seem determined to undermine all my efforts sending me to an early grave?

It does seem at times that it is a constant battle that I wage against myself to do the things that I know I must in order to ensure that I will be around to see my grandchildren grow into the fine adults I know they will become.

I do look at this as a 'war' and as such I find these quotes inspiring ...
Winston Churchill - "Never, never, never give up"
Sun Tzu - "If ignorant of both your enemy and yourself you are certain to be in peril"
George S. Patton - "A good plan violently executed now is better than a perfect plan executed next week"
Leo Tolstoy - "The two most powerful warriors are patience and time"

So far so good. I guess my greatest fear is that one day I will get tired of the battle and just surrender ... but it does seem that it gets 'easier' with time and just perhaps I'm actually winning and the 'enemy' will give up?
Hey, it could happen.

... be well!

Burgers ... mmm

First meal of this glorious day (seriously? 97 degrees in October?)

A couple of hamburger patties topped with swiss, white cheddar, and salsa with some "multi-grain organic, gluten free, non-GMO sea salt tortilla chips" (did I miss a single "nutrition" buzzword there?).

Pair this with a nice green salad and you got serious Yummy for under 20 total carbs. (that's less than 10 carbs as it stands)

Making sugar ...

... well, actually glucose.
An interesting (to me) overview on how our body produces its own glucose. Understanding this stuff has helped me better understand nutrition in general and diabetes in specific.

Dinner

Courtesy my son.

Boneless pork chop with vegetables "au gratin" (roasted veggies topped with greek yogurt and parm)
Yummy and low carb (and I didn't have to cook)

Get up off your dupa!

Yup ... that is a Kitchenaid timer next to my keyboard. It gets set for 10 - 15 minutes most every time I sit down at the computer (which is a lot). When it goes off I get up and do something ... lift weights, yoga (or qikung), do some dishes or just walk outside for a couple minutes.There is overwhelming evidence that sitting for prolonged periods of time is really bad for your health.

If and when I can afford it I plan to get a standing desk, but as they are insanely expensive I suspect that I will eventually cobble together some form of risers that will do the job.

Anyway ... something to think about if you are spending a whole lot of time seated.

Here is a 60-second video on the dangers of sitting.

be well ...

It's not rotten ... It's "fermented"

Fermentation in food processing is the conversion of carbohydrates to alcohols and carbon dioxide or organic acids using yeasts, bacteria, or a combination thereof, under anaerobic conditions. Fermentation usually implies that the action of microorganisms is desirable. The science of fermentation is also known as zymology. - from Wikipedia

One of the reasons that this blog was named Accidental Yummy! is that as I began my adventure into "healthy eating" I was delighted to find that many of the foods I already ate and loved, were actually incredibly healthy. My mom's family is Czech and I grew up eating cabbage, lots of cabbage in a variety of forms ... boiled cabbage, sweet and sour red cabbage and of course sauerkraut. In fact, my favorite dish my mom made was pork roast and sauerkraut with dumplings. I remember my Grandpa Cherny saying "I like cabbage, but it doesn't like me", I didn't really understand what it meant, but he said it each and every time he was about to eat cabbage. As it turns out grandpa, cabbage LOVES you ... particularly in its fermented form ... but first ...

Probiotic vs. Prebiotic

Probiotics - friendly microorganisms inhabiting our digestive tract that aid digestion and may have additional health benefits.
Probiotics bacteria and yeast that reside in our intestinal tract. Probiotics get into our gut from foods we eat or supplements. Food that are cultured or fermented have probiotics:

Foods with probiotics include:

yogurt, kefir, and buttermilk
aged cheese such as cheddar, Gouda, or Parmesan
sauerkraut, kimchi and other pickled versions of veggies
sourdough bread
miso (fermented barley or soy or rice)
tempeh – fermented soy
kombucha – a fermented tea that is gaining in popularity in the US
beer, wine

Prebiotics - non-living, non-digestible carbs that serve as food for Probiotics.
Unlike probiotics, these are not alive. Most prebiotics are some form of fiber. Our body does not digest fiber, but the bacteria in our gut, including the probiotics, digest the fiber. Feeding these helpful bacteria keeps them doing what they are supposed to do in order to help our health.

Foods with prebiotics include:

raw chicory root – the top source, with almost 60% fiber
raw Jerusalem artichoke
raw garlic, leeks, and onions
whole wheat and oats
legumes/beans
bananas
berries
asparagus

While most of us are aware that it is important to eat a high-fiber, "prebiotic" diet many miss the fact that without the "pro" we simply are not getting the maximum benefit of the "pre". (were you aware that human breast milk contains both prebiotics and probiotics? that should tell you something right there)

One of the main benefits of eating fermented, probiotic foods is that they work in conjunction with

the soluble fiber, prebiotic foods we eat to aid in digestion and "keep things moving", as it were.

But for me, as a diabetic, the reason I make every effort to eat at least one (often two) fermented foods a day is the research that indicates that the acids in fermented foods actually block carbohydrates from entering the blood stream and being converted to glucose and that benefit might actually carry over to the next meal ... how cool is that??? But ... these acids also lower "bad" LDL cholesterol while raising the "good" HDL cholesterol. I know, right? Win, Win!
Researchers at Cornell University are conducting studies to see if probiotics may hold promise as a possible "remedy" for diabetes ... link to press release

My "diet" includes sauerkraut and/or yogurt, daily. And when I can afford it I buy kefir to use in my daily protein "shake". I also eat various pickled vegetables and eat a pretty good amount of aged cheeses and if I can find good kimchi ... Oh My, ain't nothing better!

BTW ... if you are interested in trying kefir and you have a Trader Joe's nearby I suggest you give their brand a try ... it's $2.99 a quart (here in California) and it came in as the best in a SF Chronicle taste test of 10 different brands.

Enjoy!

9 Evidence-Based Health Benefits of Kefir

How to pronounce kefir

A Primal Primer: Prebiotics

Sally's Cold Green Bean Salad

Here is a low carb recipe I picked up from my sister ...

2 lbs. whole fresh green beans (ends trimmed)
1 tsp. dijon mustard
1 tbsp. white wine vinegar
salt and pepper to taste
1/4 cup extra virgin olive oil
3 tbsp. minced fresh mint leaves
1/2 cup finely chopped red onion

In a kettle of boiling water cook the beans for 2 to 4 minutes, or until they are crisp-tender, transfer them with a slotted spoon to a bowl of ice and cold water to stop the cooking, and drain them well. Pat the beans dry with paper towels and chill them, covered, for at least 3 hours or overnight.

In a large bowl whisk together the mustard, the vinegar, and salt and pepper to taste, add the oil in a stream, whisking, and whisk the dressing until it is emulsified. Add the beans, the mint, and the onion and toss the mixture until it is combined well.

Now this makes a lot, so you can adjust the quantities but it does improve "with age" (up to about a week) and having this on hand makes an excellent low carb snack or addition to an otherwise humdrum meal.

Here is the nutritional breakdown for the entire recipe:

calories - 805 kcal
carbs - 73 grams
protein - 18 grams
fat - 57 grams

For a 1 cup (4 oz) serving divide by 8, so ...

calories - 100 kcal
carbs - 9 grams
protein - 2.25 grams
fat - 7 grams

Trust me on this ... crazy yummy.

enjoy!

Spanish eggs and sweet potato hash browns

This meal was delicious, but certainly not low carb (about 75g of carbs). Although my glucose response to it was amazing ... 112 mg/dL at 1 1/2 hours PP.

Spanish eggs
sourdough toast
fried sweet potatoes and onions

Spanish eggs were a recent discovery ... one of those, "how did I live 60 years without this" foods. If you are not familiar they are eggs cooked very hot and very quickly in olive oil, sunny side up. They have a delightful crispy "lace" on the edge and bottom (recipe here)

I try not to eat much bread but when I do I try and stick to either sourdough or rye as they seem to raise my BGL less than other breads ... YMMV.

Sweet potatoes (nutrition label at right) are special for me ... I have been able to eat a whole medium potato and see almost no
glucose response ... so for this dinner I just took a sweet potato and cubed it along with about 1/4 of a medium sweet onion and simply fried them in coconut oil until the potatoes were tender.

Easy (has to be if I can do it), very nutritious, and super yummy!

... enjoy

Breakfast

This was today's"breakfast" (in that breakfast is the first meal of the day, even if eaten at 2 pm)

4% fat cottage cheese - 1 cup
green, stuffed olives - 12
Kosher dill pickle, sliced - 1 large
Pepperoncini - 6
Sauerkraut - 1/2 cup

Nutritional breakdown: 311 kcal, 26 g protein, 17 g carbs, 16 g fat, fiber 6.5 g

Satisfying and very yummy!

Starvation? Well yes, but just part-time

Part of my lifestyle for the past year has been Intermittent Fasting (IF). There are a number of different types of IF, my preference is 16:8 ... going 16 hours between the last meal of the day and the first meal of the next and doing all food consumption in an 8-hour window. I also try and do a 24-hour fast once a week as well.

“To eat when you are sick, is to feed your illness”. - Hippocrates

While fasting can be a very effective means of losing weight, I have found it to be an "easy" way to maintain my present weight and a great aid in improving not only my blood glucose control but insulin sensitivity as well. My last A1c was the lowest in the 8 years since my diabetes diagnosis. There is also evidence that fasting may reduce triglycerides and LDL cholesterol (worked for me), reduce inflammation markers, facilitate cellular repair and lower blood pressure.

“The best of all medicines is resting and fasting”. - Ben Franklin

Going prolonged periods of time without eating may seem unsafe for a type 2 since we, as diabetics, are usually told to eat 3 meals and 2 - 3 snacks a day ... advice that I just find counter-intuitive since every time you eat your pancreas releases insulin which not only facilitates the cellular absorption of the glucose that is circulating in our blood (a good thing) but, it also prompts our body to store nutrients such as fatty acids making weight loss more difficult or actually promoting weight gain (a bad thing). Additionally, going extended periods without eating signals our body to start burning fat after a period of as few as 12 hours ... and that is a very good thing.

"Periodic fasting can help clear up the mind and strengthen the body and the spirit." ~Ezra Taft Benson

...and if you are asking, don't you get hungry? I can honestly answer, no. In fact, I almost always have to remind myself that it is time to eat. Part of that comes from the fasting. As I mentioned above, less circulating insulin less appetite ... and eating low carb (<75 carbs a day) also lowers insulin release ... plus as you reduce body fat you produce less leptin (the so-called "hunger hormone" that is produced by fat cells).

"I fast for greater physical and mental efficiency.' ~ Plato

Note for diabetics ... Test your blood glucose levels every 3-4 hours while fasting, particularly when starting out to check that you aren't "going low". If you are prone to hypoglycemia you probably do not want to try this and, of course, you should check with your doctor before making any major dietary change.
Also not recommended for: women who are pregnant, trying to conceive or are breastfeeding - people with low blood pressure or with a history of eating disorders,

“Fasting is the greatest remedy – the physician within”. - Philip Paracelsus

There are other benefits to fasting beyond nutrition but think I will leave those for another post on another blog on another day.

Need more info ... here you go:

Authority Nutrition's IF series

The Definitive Guide to IF

The IF Life

Exercising On an Empty Stomach

Intensive Dietary Management (Dr. Jason Fung's blog)

Let's Make our Day Harder

No Whey!

Whey Protein Concentrate ... an anabolic protein supplement used by bodybuilders and powerlifters.
While I am neither, I do try and consume about 50 grams of the supplement each day in an attempt to increase my protein intake. I shoot for 90 - 100 grams total protein a day and given that I really do not eat very much meat it is much harder than I thought it would be. A few years back, in an attempt to lose weight, I foolishly lowered my daily caloric intake to less than 1000 kcal per day ... oh, I lost weight alright ... and quite a bit of muscle mass. Couple that with the effects of my stroke and I found myself in serious need of "bulking up" (increased muscle mass, as well as anaerobic exercise, are known to improve insulin sensitivity). I have been lifting weights ever since my stroke, but a recent bout with anemia highlighted the fact that I simply was not getting enough protein in my diet.

Of curds and whey. Whey is a byproduct of the cheese making process. Milk is coagulated (curdled) and those resulting curds are then pressed to extract the liquid (the whey). That whey can be dried and turned into Whey Protein Concentrate ... the least processed form of whey protein (the others being isolate and hydrolyzed). It is a great source of protein containing up to 89% protein by weight. My preference is an unsweetened, unflavored type that I buy in bulk. You can pay $25 or more per pound but I get mine at Sprout's for $9 a pound ... when it's not on sale.

Shake it up. One of the advantages of consuming whey protein that I was surprised and very pleased to discover are the benefits for diabetics. Whey protein stimulates insulin release so it aids in the absorption of circulating glucose. Plus it has been shown to improve insulin sensitivity ... which really is my ultimate goal. I like to mix the concentrate up into a "meal replacement shake" using whole milk, kefir, cocoa, chia and/or flax seeds and coconut ... but the possibilities are endless.

I've provided links below to sites that offer much more detailed information as to the benefits of whey ... enjoy!

Yes Whey!

Whey Protein 101: Surprising Benefits of Powders and Shakes

Effect of whey on blood glucose and insulin responses

Not Just for Bodybuilders

Whey protein may help manage type 2 diabetes

Roman Viagra

The Romans thought walnuts were a sex medicine, enhancing desire and fertility, and scattered

them over marrying couples.
Walnuts can cut your risk of diabetes, ease stress, help prevent Alzheimer's and protect against breast and prostate cancer.
In ancient Greece and medieval Britain, doctors used walnuts to treat mental illness and headaches, believing the nuts brain-shaped kernel symbolized its curative powers.
California grows 60% of the world's walnuts - more than 303,000 tons a year.

As a kid growing up it was a sure sign that the holiday season (Thanksgiving to Christmas) was upon us when the large bowl of in-shell mixed nuts showed up with crackers and nut picks. Truly a Hall family tradition. In fact our Christmas stockings were sure to contain some of those nuts and a tangerine or two. You know the nuts I'm talking about … brazils, hazels, pecans, almonds and of course walnuts. By the end of the holiday season they were all gone, but my recollection is the walnuts were always the last ones to go. Seems they were the low man on the nut totem pole.

I was looking to increase my HDL cholesterol (the good cholesterol) and was pleasantly surprised to find the lowly walnut was high on the list of foods containing omega-3 fatty acids which is a very good way to increase the "good" cholesterol.

Consider the following:

Thanks to the high levels of omega-3 fatty acids they contain, walnuts are very beneficial to all aspects of the cardiovascular system. Research has found that just a few walnuts per day may help to reduce blood pressure.
Walnuts contain omega-3 fatty acids, which have been found to effectively lower cholesterol levels. People with high cholesterol can significantly lower their levels by eating walnuts and other foods that are high in fiber and essential fatty acids.
Research has found walnuts to be promising in the fight against cancer. Studies on human subjects found that a few walnuts per day significantly reduced the risk of prostate cancer, while animal studies have found similar results on the risk of breast cancer.
The omega-3 fatty acids in walnuts are great for the brain. Eating walnuts as well as other foods high in omega-3s such as seafood and flaxseed can maintain and improve memory and overall cognitive function.
Even though walnuts are high in calories and contain fat, they can actually help you to lose weight or maintain a healthy weight. The fiber, protein, vitamins and minerals can boost your health and help you to avoid eating too many other foods that are high in calories but low in nutrition.
Walnuts contain bio-available melatonin, which has been found to improve sleeping patterns. Adding a few walnuts into your daily meal plan may help you to rest better at night.
Because walnuts are rich in fiber, they are a great way to keep your digestive system healthy. Getting enough fiber on a daily basis is essential to keeping your bowels functioning correctly. Most sources of protein, such as meat and dairy, are lacking in fiber. So, you can get both the protein benefits and fiber benefits at the same time by eating walnuts.
And perhaps it goes without saying but ... they are yummy!

Just 7 walnuts (14 halves, 1 ounce, 28 g) eaten on a daily basis could improve your overall health

... Enjoy!

Spaghetti Squash Hash Browns

My ever creative daughter-in-law Jessie whipped this up for breakfast this morning ... and it was incredibly delicious. It can be as simple as roasting and prepping spaghetti squash (easier if you do this the night before) and just taking the "strings" and frying in butter or coconut oil with salt and pepper just as you would make potato hash browns or ... you can get creative and add green onion or other veggies. I want to try this adding green onion, shredded sweet potato and carrot, which I think would make a wonderful vegetable hash. I'll report back on that.
Spaghetti Squash is a great low-carb alternative to pasta (hence its name). Below is nutritional info. While not a nutritional powerhouse it is low-calorie, low-carb and very, uh ... yummy. In case you need it I've included a short video on prepping spaghetti squash (method #4 is best IMO) ... enjoy!

Beyond the yummy

Make the chocolate dark (70% or greater cocoa content) and watch the portion size (20 g or so) and this is an amazingly healthful treat.

My prefrence is for raw almonds ... simply because I think they taste better.

I like Ghirardelli Intense Dark Chocolate 86% as it uses a "non-dutched" cocoa which preserves the flavanols that make dark chocolate so healthy. Also Lindt 85 and Green and Black's Organics 85 are non-dutched chocolate that you can find at Walmart and Targets for $3 or less.

Health benefits of Dark Chocolate

Health benefits of Almonds

Dutching effect on cocoa

almonds and berries and cheese OH MY!

As a meal or snack, something like this is hard to beat ... a handful of raw almonds, some fresh raspberries and an ounce or so each of sharp cheddar and smoked gouda.

385 kcal - 10 g carbs - 5 g fiber - 31 g fat - 20 g protein

also very high in vitamins E, B2 & B12 - phosphorus - calcium

Ham roll-ups

In all honestly I usually make these with just the meat and cream cheese (the grandsons love them that way) but here is the full recipe ...

Ingredients

1 package (8 ounces) cream cheese, softened
1 can (4-1/4 ounces) chopped ripe olives, drained
1/3 cup thinly sliced green onions
8 to 10 thin slices fully cooked ham

Directions:

In a large bowl, beat cream cheese until smooth; stir in the olives and onions. Spread over ham slices. Roll up, jelly-roll style, starting with a short side. Chill for at least 1 hour. Just before serving, cut into 1-in. pieces. Makes about 40

For a serving of 4 pieces:

140 calories

2 g carbs

0.5 g fiber

5 g protein

Variation ... substitute deli roast beef for the ham and mix 2 tablespoons of horseradish in with the cream cheese (more or less to taste) or spread yellow mustard thinly on the roast beef and then spread on the cheese.

Get Healthy

My personal guidelines for general health and dealing with type 2 diabetes, high cholesterol, and hypertension

Attain and maintain ideal weight

Embrace a low a carb lifestyle, eating as few carbs as possible that avoids hypoglycemic events

Fiber is your friend

Eat real food. Eliminating all added sugars and as much processed food as possible

Drink NO calories

Get outside, enjoy the sun (and the vitamin D it provides) and walk

Workout regularly with an emphasis on improving muscle mass
Get more sleep

Eliminate stress (meditate)

(currently I aim for under 75 carbs per day ... usually keeping under 50. I also do 16:8 fasting eating my first meal of the day between 1 - 2 pm and last meal by 9 pm. Also 1 24 hour fast each week)

This is working for me ...

A1c 5.7, blood pressure normal, cholesterol ratios "ideal". 6' 0", 172 pounds, 15% body fat, BMI 23.3

Supplements:

Fish Oil to improves omega 3 / omega 6 fatty acid balance, may facilitate heart health and help improve cholesterol

D3 simply can't get enough from the sun, particularly in the winter months and in more northern regions. Strongly recommended for diabetics

Super B Complex again, strongly recommended for diabetics, particularly if taking metformin or experiencing any neuropathy symptoms

Magnesium aids in the formation of muscle and helps strengthen bones and improves glucose metabolism

Multi Vitamin why not cover all the bases

Not your grandfather's linseed

Flax seed ... a tiny unassuming little seed.I recently added flax seed to my diet incorporating it into my oatmeal and yogurt. While I am not certain that it is responsible, ever since this change my blood glucose numbers are the best they have ever been. coincidence? Perhaps.The addition has been simple and cheap. I am buying whole seeds for $1.69 a pound at Sprouts Farmers Market and I bought an inexpensive coffee grinder on Amazon to turn those seeds into meal. You could use the coffee grinder you are already using, just not sure you want your flax meal tasting like coffee (or vice versa).KRUPS 203-42 Electric Spice and Coffee Grinder with Stainless Steel Blades, Black

Sprinkle 2 tablespoons (about 1/2 ounce) on the yogurt or oatmeal and enjoy all the nutritional benefits of these powerhouse little seeds. I try and eat 1 oz. every day.
Word of warning ... if you add flax seed (meal) to your diet be sure you drink plenty of water!

"Flax seed is high in most of the B vitamins, magnesium, and manganese, but this little seed is just getting started. There are three additional nutrient groups which flax seed has in abundance, and each has many benefits.

Flax Seed is Rich in Omega-3 Fatty Acids. Omega-3 fatty acids are a key force against inflammation in our bodies. Mounting evidence shows that inflammation plays a part in many chronic diseases including heart disease, arthritis, asthma, diabetes, and even some cancers. This inflammation is enhanced by having too little Omega-3 intake (such as in fish, flax, and walnuts), especially in relation to Omega-6 fatty acid intake (in oils such as soy and corn oil). In the quest to equalize the ratio of these two kinds of oils, flax seed can be a real help.

Most of the oil in flax seeds is alpha linolenic acid (ALA). ALA is an Omega-3 that is a precursor to the fatty acids found in salmon and other fatty cold-water fish (called EPA and DHA). Because not everyone is able to easily convert ALA into EPA and (especially) DHA, it is best not to rely solely on flax for your Omega-3 intake. However, ALA also has good effects of its own, and definitely helps in the Omega 3/6 balance.

Flax Seed is High in Fiber. You’d be hard-pressed to find a food higher in fiber -- both soluble and insoluble -- than flax. This fiber is probably mainly responsible for the cholesterol-lowering effects of flax. Fiber in the diet also helps stabilize blood sugar, and, of course, promotes proper functioning of the intestines. "

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Did you know ...

The words line, linen, lingerie, lining and linoleum all are derived from the Latin word for flax? (linum)

Fragments of flax straw, seeds and fiber have been found and dated back to 8,000 BC?

Dyed flax fibers have been found that are believed to be 30,000 years old?