I know that I am supposed to add mushrooms and barley into my diet, the nutritionist Monika M. Woolsey, MS, RD suggested that I work to in corporate them into my diet some how.  Hmmm....this has taken me some time to think about.  I don't have recipes already incorporating these things, and barley is a new flavor for me, so I wasn't sure how to incorporate it. 
Recently though I got a craving, and this one is a strange craving for me. I'm not a fan of onions, and I rarely eat red meat, and I'm not a huge fan of mushrooms, but this soup is something that I love. It's Cooking Lights twist on French Onion soup, and when I've made it before, I just skipped the barley. :) Yep, I'll admit it, I left it out and didn't even think twice about it.  So, when I was searching through all of my cooking light volumes to find this treasure I had forgotten that it had barley in it.  So this time when I went to make this delightful soup, I went ahead and bought some barley to toss in.
I have to admit, it makes this soup much more hearty, and it was worth purchasing the barley.  I will have to find some new recipes to incorporate this into my diet, but here is the first attempt at adding barely.

this is not my photo, it came from Cooking light, but no photographer was given credit there either.

French Onion Soup with Beef and Barley

Chock-full of fiber-rich barley, this French onion soup is a tasty variation on the classic. You can omit the sherry or replace it with white wine if you wish.

Yield: 6 servings

Ingredients

• 1  cup  boiling water
• 1/2  ounce  dried shiitake mushrooms (I've tried this twice, and I'm just not a fan of these mushrooms in this soup, I will remove them next time)
• 1  tablespoon  dark sesame oil, divided (I've used the light when I've run out of the dark, and it still turns out delicious)
• 2  medium onions, each cut into 8 wedges (about 4 cups)
• 1/2  cup  chopped shallots or onion
• 2  teaspoons  chopped peeled fresh ginger
• 4  garlic cloves, minced
• 3  cups  sliced button mushrooms (I halve this amount since I'm still not a huge mushroom fan)
• 1  teaspoon  brown sugar
• 1  (12-ounce) lean boneless sirloin steak, cut into 2-inch strips
• 4  cups  water
• 2/3  cup  uncooked pearl barley
• 1/4  cup  dry sherry
• 3  tablespoons  low-sodium soy sauce
• 1  (10 1/2-ounce) can beef consommé
• 12  (1/4-inch-thick) slices diagonally cut French bread baguette
• 3/4  cup  (3 ounces) shredded Gruyère or Swiss cheese

Preparation

Combine boiling water and shiitakes in a bowl; cover and let stand 30 minutes. Drain the shiitakes in a colander over a bowl, reserving liquid. Slice shiitakes, discarding stems.
Heat 2 teaspoons oil in a large Dutch oven over medium-high heat. Add onion, shallots, ginger, and garlic; sauté 10 minutes or until lightly browned. Add the shiitakes, button mushrooms, sugar, and beef. Sauté 10 minutes, scraping pan to loosen browned bits. Add reserved mushroom liquid, 4 cups water, and the next 4 ingredients (water through consommé); bring to a boil. Cover, reduce heat, and simmer 50 minutes or until barley is tender. Stir in 1 teaspoon sesame oil.
Preheat broiler.
Ladle 1 1/2 cups soup into each of 6 ovenproof soup bowls; top each serving with 2 bread slices and 2 tablespoons cheese. Broil 3 inches from heat 1 minute or until cheese melts. Serve immediately.
Note: This soup will freeze well for up to two months. Pour into an airtight container, leaving enough room for expansion (usually an inch or two at the top). To reheat, thaw completely in the refrigerator; then place contents in a saucepan over low heat, adding some liquid if necessary.

Nutritional Information

Calories: 351 (27% from fat)

Fat: 10.7g (sat 4.3g,mono 3.8g,poly 1.7g)

Protein: 24.6g

Carbohydrate: 40g

Fiber: 6.2g

Cholesterol: 50mg

Iron: 3.7mg

Sodium: 676mg

Calcium: 196mg

Martha Condra and Jill Melton, M.S., R.D., Cooking Light, JANUARY 2000


Now there is also a blog from the lovely Monika on Ezekiel Bread, another food item that was recommended for my new way of living. Check out the blog post: Food of the Week Ezekiel Bread
See, not all carbs are bad and evil from the devil, some are found in the Bible and are really pretty good for you. :)  Even if you are not one who reads the Old Testament, it's still a good bread.
In case you are not familiar with InCyst, they are a group of Nutritionists and Physicians who are focused on PCOS and fertility, and they are a rather positive group. Check them out when you have some time.

Futters Nut Butter - a Natural Food swap

Let me explain, I love their nut butters!  I tired these when I was looking for natural unsweetened versions of nut spreads. I was given a list of good healthy nuts, and almonds and cashews were on that list.  This company does not do any peanut butters at all, so when they list their products they do not have to say anything about the product coming into contact with peanuts of any kind.  They are organic, kosher certified, gluten and dairy free. I loved the flavors of the Cashew and Almond butter, since I love almonds and cashews.  The cashew butter was more difficult to spread, but if you take it out of the fridge and let it soften a bit that will help with the spread-ability.  Now, there are flavors as well.  I'm so excited! Futters Nut Butter flavors. 
Now, I have a sweet tooth, it's true, and I'm trying to cope and reduce these cravings, so my love for Nutella needs to be tampered a bit.  I've read some blogs about others love for Justin's Nutbutter.  I personally have not tried their product, and it does look good, and probably a much better swap than what I've got going on right now.  But they list their ingredients in their chocolate almond butter Ingredients: Dry Roasted Almonds, Organic Evaporated Cane Sugar, Organic Cocoa Powder, Organic Cocoa Butter, Organic Palm Fruit Oil, Natural Vanilla, Sea Salt.
I'm seeing much better ingredients than those in the Nutella that I love, but the information for the Futters Nut Butters are: The only ingredients besides nuts or seeds are in the orange and cherry varieties, our new cinnful pecan and in our chocolates. The orange, cherry and strawberry have natural flavor oils and in some, we have bits of the fruit. In the chocolate varieties, there's our dark chocolate liquor (no alcohol- just cocoa & cocoa butter), and a slight bit of organic unrefined cane. No milk powders, No hydrogenated or other oils, No salt, No corn sweeteners etc. In the natural & organic chocolate varieties we use exciting dark chocolate liquors (cocoa & cocoa butter) from different areas.  So here I am in decision mode, should I make the change gradually, and move from Justin's to Futter's or just go all out?  Yes, I just shortened their names, like we are old friends who hang out and give each other nick names.  You know who I'm talking about here.

I'm thinking of picking up a jar of Justin's at the store here, and then talking my DH into letting me place an order for Futter's later.  I already know that I love their regular nut butters, but I may need a system of steps to get my cravings for the delicious Nutella to calm down and be replaced by a more natural product.
I will keep you all posted on how this works out for me.
How does all of this affect PCOS? As it happens, lowering my carb intake has helped me not to crave them even more, so that now I can have some in moderation and not have it wreck my whole day.  I'm ready to get back into eating intuitively again, and not have to worry that my sensors are broken when it comes to a full and empty stomach. 

What are some of your favorite swaps?

A little rant about friends, food, and health issues

Taken at a friends baby shower - many good friends and some strangers, picture is not specific to particular friends

I must have been raised different, or Utah is far more different that California as far as consideration goes, or I don't know what the reason is.  Here is what I have noticed though.  There are those in our lives that wear the friend hat, and those who kind of pick up the friend hat at times, and set it down on other occasions.  I prefer to be in the company of those who just live it, they wear the hat even when it's goofy, or it doesn't go with their outfit, or it's just plain old.

There are times when being a friend is inconvenient, when we were all younger and possibly single, but definitely staying up later partying or clubbing, or just out for whatever the reason, we knew who to call if we needed help at 2am.  Those were the real friends, they could call us, we could call them.  Now fast forward a few years, you have jobs that are more demanding, pets, possibly kids, and some new health issues.  There is the ever increasing Diabetes, Pre-Diabetes, Insulin Resistance, Thyroid issues, etc.  Now you have to make changes to your diet and exercise routines, and those about you may or may not have to make adjustments as well.   Who are your friends now? How do they behave?  Do they get all bent out of shape if you bring food you can eat to a party? Or are they glad that you came and joined in the festivities?

I began this post a long time ago, when I was in a much more angry mood.  I'm still frustrated, but as I st here sipping my vanilla almond tea I think more and more about the friends I have learned so much about.  I know that there is one here who will embrace my new path to health, and if I make changes and adjust on that path I will be supported.  I have another friend who will understand and not judge, she will not necessarily join in, but she will not be offended if I have to bring food for myself.  The others? well, they have their own issues to deal with. I don't know if their children will have allergies, or their friends will have celiac, or  asbergers or autism, but I do know that one day they will come to a place where they will be asked to change their lifestyle for whatever reason and it will be difficult on them.  I wish they could see it now, that the decisions we make will either send us to the hospital now or later.  I have chosen to eat better and exercise and make these changes now before the Dr tells me it's life threatening and that I have to be put on medication.  It would be good to have more people surrounding me who felt the same, but those who do are counted as the best of friends.

Tea is soothing, it always has been. I'm glad I stopped by the market tonight and picked some up after my walk.  Now to hope that all of what I have picked up will help with the cramps.  Yep, they are beginning again, the pins and needles in my abdomen.  The cramps that clench my gut into a knot and make me scream and pray for an easy death.  Hmmm....I'm hoping that in all of this new healthiness, that it will result in less pain and the better possibility of fertility.  I miss my mom, and my friends back home.  Well, there you have it, my rant about friends, and life, and why I'm doing what I am.

If you are interested in the vanilla tea here is a picture and the link
Keep taking steps towards health, do not give up from small set backs, and do not let the negativity of others hold you back.  These are the things I'm learning, and I would like to give to others.

Ricotta pancakes & a new fall tea

Yet another recipe from the Metabolism Miracle book by Diane Kress.

This time you will have to look up the recipe or ask for it.  But these are a nice alternative to real pancakes, but you won't be fooled they do taste different, especially with the low sugar Maple Syrup.  Actually the syrup that's low sugar and flavored like Maple, because real Maple syrup is not without it's own natural sweetness.  Personally I will be excited to finally get 8 weeks done and move myself into the next two phases, but so far I've not done a full week yet. This is disappointing, but I have gotten better, and now the summer is coming to a close and I will make a stronger more valiant effort to stick with this for the next 8 weeks.

I have also found a new tea that I love, a red leaf, can you guess what it is? Brand or flavor?  Let me give you a hint, it's not for sale at Starbucks.  Their vanilla rooibos tea, was less than exciting.  I'm sure that there are others who love that tea, but I was not impressed.  It's sitting in the tin, just waiting for someone to drink it.  It's more bitter tasting than smooth.

I'm becoming a big fan of Republic of Tea Hot Apple Cider Rooibos

To let you know, I did not appreciate it the first time I tried it, but the second cup got me.  I had been hopping for more apple flavor, it's a mild tea, not a spicy tea.  It does have a smoothness and a fruitiness that I have grown to love.  See, there are "food" rewards, okay tea rewards, or coffee (unsweetened of course).  Have fun learning all the fun new ways to cook very low carb foods.

Coconut yogurt - First attempt

Coconut Milk vanilla yogurt

3 14oz cans of coconut milk (I used the full fat milk, since the LF version is mainly water)
1/4 Cup commercial plain yogurt with the active bacteria in it
2 Tbsp Honey ( I could have done 3, and I could have done agave)
1Tbsp Vanilla extract
1 Tbsp Vanilla paste

1- brought the milk to 150 F- I was aiming for 125F but it went up faster than I anticipated.

2 - Removed from heat stirred in the vanilla past, and the extract {also accidentally added in the yogurt :(}

3- Cooled to 110 F and added the yogurt to a part of the cooled coconut milk mixture. (yep, I added more since the bacteria were killed in the first mistake)

4 - Mixed the two together, the yogurt paste, and the coconut milk. Stirred thoroughly.

5 - poured the milk into the sterilized containers, and placed in the yogurt cooker unit. Let stay for 10 hours.

So, this was a combo of two different recipes and my yogurt is tasty, but very thin.  It's almost a sauce, so next time I will leave it for longer, and I might add in the Non-Fat dry milk that the other recipe asks for. I would also leave for the 24 hours.  I would have to work with my machine though and add time once I could since my machine only goes up to 19 hours.  I'm not personally dealing with allergies, and I can have some dairy fat in my diet, this is not a huge amount.  If I was doing a completely dairy free I would have to order the correct bacteria to add.

After being removed from the machine - see all the extra liquid, the full fat is thin enough

I liked the flavor much more than the milk version of this recipe though, it is more sweet than tart, and I like that.

Coconut Milk Vanilla Yogurt over banana with honey

Now I have a yogurt maker that has plastic containers, it was economical where I got it at the time, not even close to the same price as on Amazon.  I needed to make sure I would use the machine first, before going all out.  There is one I keep looking at on the Williams Sonoma site, and I found replacement glass containers for that machine.  So, I ordered some, and the yogurt starter.  I'm fairly certain that the starter is a dairy one, so the previous post has other sites to look up for the other type of starter to use.  There is a pectin that you can add to make your yogurt firmer, but I'm trying to leave mine as natural as I can and I don't mind it being a bit thinner.

There are other glass replacements you can look at online, and there are more economical ways to make yogurt than using the machine, although mine was a great deal at Tuesday Mornings, so there are ways to find them that will work with in your budget.  Thrift stores, ebay, amazon etc.  You have to decide if you are doing this for economy, or for health, or just for fun.  If it's only for fun, you will most likely loose interest.  There is a long process to making yogurt and if you can buy it quickly for cheap elsewhere you most likely will.  If it's for you health, and you are looking to reduce the amount of additives and fillers in your food, then do what you can to get a system that works for you.  I like having a yogurt maker, and now I will be even happier with the glass jars.  BPA messes with hormones, and that is something I need to eliminate.

So for those of you with food allergies or other health issues aside from PCOS, this is a way to have a non-dairy yogurt.  I will be trying the full non-dairy version at a later time. 

As an aside here, I was just browsing through the items for yogurt here on amazon and I came across this thermometer which also has a clip for the side of your pot, something I have appreciated about the candy thermometer I currently have.  But here is the link and picture if you want to check it out as well.

Priorities and weekends with PCOS, Insulin Resistance etc.

Yogurt - Vanilla

This recipe came with the yogurt maker, and I used the Agave instead of the honey. This is the most versatile thing I could decide on, I can add fruit or jam to it to change flavors during the week.
I have decided that I really like homemade yogurt, my DH has not yet been convinced although he is trying new things more often now.
My weekends have been filled with cleaning, art, and cooking, along with spending time with DH, most of the cooking is for the up coming week.  I'm learning how to make my meals small and easy to take. I also made single servings of SF Jell-O, I'm getting away from products packaged in plastic, and the single serving sizes are more expensive as well as having other additives that I really don't need.

These single servings help me make lunch quickly through out the week.  Easy to grab and pack early in the morning.  I'm all for making sure that lunch is healthy but easy on my schedule during the week.

I had been doing Medifast, and I got very used to eating 5 small meals a day, and one "lean and green".  Somedays I don't follow this pattern, but for the most part I've kept to it.  These make ahead Metabolism Miracle recipes or other sugar free snacks are what I use to make these small meals from.  You have to learn what works for you, but you also need to work with your new diet and make it fit your lifestyle.  This does take preparation, and it gets frustrating, but in the end you can  feel good and look at all of what you had accomplished.  Since I had done the gelatin mousse last week, I still have enough for this weeks lunches.

I will pack on Mouse, one SF Jell-O, an egg and tomato and cheese for an omelete, and one Yogurt.  This will take me through the day, and I can snack on a small handful of nuts if I need to before I head home.  Then I will work out, and make dinner, and then before I head off to bed I will eat the Metabolism Miracle Brownie (I will be sharing that recipe this week.)

You can do this, and to start out use packaged items, until you can switch and make your food ahead on the weekend, or if you have time make one meal each night through out the week until you are set. 

Ricotta Pudding a la Metabolism Miracle

I have to first admit that I have not done well this week at sticking with this, but I'm working on getting back on track.  So, now for the recipe review.  I like this one, there are three different variations in the book, and I've tried them all and I like them all.  I like them better the day after I mix them, the flavors infuse better.  I have mixed them in my new 1 cup size Pampered Chef prep bowls, making these easy to pack for lunch.  See, I'm not adding BPH to my system, I'm making my own LC foods and I'm using re usable containers.  I'm doing my part to save money, my health and the environment, cha ching! 

Cinnamon Ricotta Pudding - Metabolism Miracle

1/2 Cup part-skim Ricotta cheese

1 Tbsp low fat Sour Cream

1/4 Tsp Vanilla

1/4 Tsp Cinnamon

1 Packet Splenda 

Light whipped cream

Mix Ricotta, sour cream, vanilla, and cinnamon together in a desert bowl, chill and served with whipped topping.

Variations include 1/4 tsp chocolate or 1/4 tsp lemon zest instead of the 1/4 cinnamon.

So, my co-worker did not enjoy this like I did, but she also does not like apple sauce.  It's a texture thing, so if you have issues with that type of texture, this might not be for you.  I'm trying to enjoy some of the recipes so that this will become a life time deal for me.  I'm not good at eating low carb, so this 8 week detox has been a rough start.  

I'm also a part of the Yummy Life's Out of the Box challenge, this is really challenging me to do my own prep work and making food from scratch rather than purchasing items from the store that are filled with dyes and preservatives, and all that filler stuff that we really shouldn't be eating.

It's been a real challenge this week as I have not been at my normal energy level, hopefully next week will be so much better.

p.s.

I only review things that I have or have used. I'm not a paid spokes person or paid reviewer.  The links to Amazon will generate some for of compensation through Google's ad sense, but the link directly to the website does not.  I will be posting more recipes from The Metabolism Miracle, and once I get the cook book I will try those as well.

How to keep a food diary, or maybe how not too....

 (picture found here)

7:00 am - wake up (or hit the snooze until the last possible moment)
 
8:00 am - eat breakfast (usually on the go - so it's usually the Atkins shakes, if I can I've had one slice of LC toast with butter)

11:00 am - snack  (I've had LF Mozerella, or SF Jello, some times  handful of nuts)

1:30 pm - Lunch (I've been able to be more flexible with this one, having one LC tortilla with cheese and meat, and a salad)

4:30 - I have been making a ricotta pudding for this time slot, and I like it.

Then after I get home from work, I work out, and then usually I eat a lean meat and vegetables.  It's become a habit, and I have lots of options to choose from. This is generally around 7:00pm, but lately I've been  walking at 7:30 so I've just been grabbing what I can.  Not the best way to eat.

Then some time after I get back from my hour and a half walk I remember that I need to eat again, this could be just before I crawl back into bed.

I was better at this, and now I'm having a more difficult time remembering.  I've also forgotten to take my flax and fish oil, you know the things that actually help your memory.  Yep, this is going to be fun.

So, I've been making things ahead.  I'm not quite there for the week, but I have some egg cups and the 5X5 Brownies made from the Metabolism Miracle book.  I'm just waiting for the cook book to come out now.  The Brownies are alright, nothing to jump up and down about, but since I'm not supposed to have cake these are better than nothing.  I'll try them with the whipping cream on them next time, for a bit of extra sweetness.

I'm pretty sure I can't focus on more than one thing at a time, which is funny because I do multi-task, but I get distracted easily.  The "oh, shiny" takes over and I'm off to the next distraction.  This would be fine but I have two goals this year.  One is to complete a new piece of art each week, and that hasn't happened for a while.  The other goal is to loose weight and get my health back.  I've been consumed with this one for the past couple of weeks.  I've been told by other well meaning people that I can do both, but what they don't get is that I really can't.  I may have to adjust my art goal, to completing one every other week.

I still need to work out tonight, and paint.  It's 11pm and I'm not sure that I will work out tonight, my head is pounding and I'm not feeling well.  I think I will take a stab at another sumi-ink painting and take it easy before I crawl into bed and wish I could be cuddling with my hubby.

I will try to post one of the recipes soon.  I plan to try them all out in this book.  I'm going to win, and I will be back to myself.  Hopefully soon I'll be funny again too, I'm starting to really miss my sense of humor.  I'm out to nurse my head ache have a great night.

Diet and lifestyle changes

I have learned many things over the years, and I have focused on my weight for the majority of my life.  This has been a sad an uncomfortable battle, not that my weight has always been out of control, only twice in my life have I been overweight in a dramatic and very real sense.  Currently I am in that second time period, and I am working to get myself out of here, and back into my normal size body.  The fist time I had to loose weight, I was terribly afraid of beginning to slip into an eating disorder, and so I was very happy when I was introduced to the Weigh Down book and program.  I only read the book, and did not get into the movement any further than that.  I would recommend others who are afraid of eating disorders or those who have a difficult time with religion or understanding of God's grace to not delve any farther either.  Recently I did get other CD's and books, and found that my head was becoming filled with thoughts that I normally never consider.  I believe that God's grace covers many things, and that your body size is not a main concern of God. These feelings were difficult to shake after listening to some of these CD's, so just read the book take the principles and move on.  I would love to interject humor into this little posting of mine, but really I'm not finding much humor in the situation myself.  Maybe later on I will find the humor and type away with a funny little story.

So, this last time I found myself spiraling out of control, which was very unusual and frightening, I was unable to actually follow the principles I learned in Weigh Down, this was very disturbing to me.  I had lost control, and I felt like a horrible person.  That is until I was diagnosed with PCOS, and understood that this is a hormone imbalance and that others have the same struggle, and that my body was not using food like it should.  That is when I began Medifast, and lost some massive amount of weight. But that only worked for so long when I got tired and gave up for a bit.

I am currently learning how to live my life in balance, and continue to loose weight at a reasonable rate and in better balance by following the Metabolism Miracle, this has been a challenge for me to actually stick with the step one process but I am getting there. Okay, I'll be honest I have not yet completed one full week on Step One of the program, but next week is my week! I'm sure of it. 

Through both of these programs I have been doing better at getting control of my life and now I can begin to incorporate the Weigh Down principle of eating when you are hungry and stopping when you are satisfied, along with eating the proper foods spaced out over the whole day as I have learned is necessary with Metabolism Miracle.  So, I'm still doing small portions so that I'm hungry when I need to be, but I will be eating the right foods so that my body does actually get hungry.