Keeping a Food Log

Okay, I really, REALLY thought this was a dumb idea back in the day. Turns out that it really does tell a lot. You can learn so much from keeping track of these things: Your weight, your measurements, what you eat, how many ounces of liquids you consume daily, and the time of day you eat.

For example, by keeping a food log, I learned that I can eat chicken for one meal a day and steak for the other, BUT... If I eat chicken for lunch and steak for dinner, I don't lose weight. If I eat steak for lunch and chicken for dinner, I lose 1/2 a pound by morning.

Another surprising fact is that I learned I can't eat after 6 pm if I want to lose weight by morning. In addition, ground beef causes me to stall in my weightloss or slightly gain by causing me to retain water weight.

Try keeping a food log and see what you can learn. I've lost 42 lbs since last April, with 32 lbs of the 42 lbs being lost since mid-November 2010. I'm always learning and hope you can, too. You have nothing to lose but the weight.  :)

Amazing, Super Easy, Homemade Ice Cream from Mia Cucina

Well friends, it's been a while. I've been creating in the kitchen in the mean time, though, and have an amazing sugar-free, low-fat, ice cream recipe to share with you. Before you start thinking you can't make it (flashback thoughts of the old, loud ice cream makers with the rock salt & ice), it's super easy to do, no rock salt or ice is needed, it takes about 30 minutes, and clean up is a breeze. Best of all, it's not bad for you and tastes better than anything store bought and the possibilities are endless.

This is Jorge Cruise "Belly Good" and also okay for HCG Phase 3 in moderation.

First, you need an ice cream maker.

Option #1 - Cuisinart (my favorite). I bought mine refurbished on eBay from TigerDirect's store for $32.99. Here's a link of an auction that is current as of today:
http://cgi.ebay.com/Cuisinart-White-Automatic-Ice-Cream-Maker-/350438180579?pt=LH_DefaultDomain_0&hash=item5197be46e3

~or~

Option #2 - A Deni Ice Cream Maker for $19.99:
http://cgi.ebay.com/Deni-1-5-Quart-Quick-Freeze-Ice-Cream-Maker-/380321308450?pt=Small_Kitchen_Appliances_US&hash=item588cea9f22

I have both of these machines and bought them both from these eBay sellers on the links that I provided.

From Mia Cucina, a little recipe I created and tested with the family:

ICE CREAM (Basic Recipe)
Yields: Approx. 6 cups
2 c Heavy Whipping Cream
1 c Half & Half
4 oz Liquid Egg Beaters
1 c Stevia
1 tsp Vanilla

Optional Add-In Ideas:
1 c. mashed banana
1 c. tiny diced fresh strawberries
1 c. pureed raspberries
3 heaping tbsp unsweetened dark cocoa...  Or, whatever else you can dream up! ENJOY!!!

Dairy-Free Coconut Cacao Ice Cream

Some of us have no food allergies or sensitivities, others of us have one or a few. I wanted to make sure that I found a form of ice cream for anyone who has issues with being lactose intolerant and has to avoid dairy. Now you can enjoy your own homemade dairy-free coconut ice cream anytime for the cost of a can of coconut milk.  How awesome is that? You will need an ice cream maker, though.

To use the ice cream maker, make sure the freezer bowl is frozen solid. Leave it in the freezer until you’ve prepared your ingredients:

1 can coconut milk (not lite)
1/2 cup shredded coconut
1/4 cup agave nectar
Cacao nibs for sprinkling
Fresh berries for garnish

First, if you are using dried coconut, soak it in water for a few hours to soften it up.  When you are ready to make the ice cream, drain the coconut and mix it in a bowl with the coconut milk and agave nectar. 

Assemble and turn on the ice cream maker, and pour the mixture into the machine.  Then sit back and let the machine do its work.  It will be ready in about 25-30 minutes.  When it is thick and icy and holds together while the machine churns, it is ready.

Sprinkle with some cacao nibs and fresh berries, and serve immediately.  You can freeze the leftovers (in a separate container, not in the freezer bowl!), but they will be pretty solid, so you need to take it out and let it thaw a bit before you dig in.  So easy and inexpensive, you can afford to make a fresh batch whenever you want!

Never Thought I'd Be Posting This In February, But...

I love to grill year round. Yes, even when it snows and you can, too. Ever since I got my George Foreman, I use it ALL THE TIME. If you don't have one, you really should consider getting one if you love to BBQ. It cooks everything lightning fast and is a breeze to clean afterwards. Best of all, you aren't limited to grilling in just the summer months. Here's one of my favorite, healthy meals.

Before you dive into barbecue season, take heed; gobbling sausages, hotdogs and hamburgers can wreck your waistline -- and clog your arteries in the process. If you want to stay slim and trim (or even lose the winter weight), you’ll need to grill wisely, which is the healthy barbecuing way. It’ll take a little more grilling expertise and some cooking know-how, but it’ll be worth it. I love kabobs with brown rice. Super easy to make and so good!

Asparagus is probably the easiest vegetable with which to practice your healthy barbecuing. Drizzle with olive oil, season with salt and pepper and grill until tender. It's amazing. Vegetable shish kebabs can also be tasty. Pick tough veggies, like zucchini, squash, bell peppers, and pearl onions. Most vegetables pack a strong antioxidant punch, are high in fiber and low in calories. And if they taste good roasted or pan-fried, they’ll likely taste better on a grill and they have less fat. A few tips:

1. Go for flat shish kebab skewers -- your veggies won’t swivel on the skewer and they’ll cook evenly.
2. A little olive oil goes a long way. Sprinkle or mist your veggies with olive oil, don’t soak them.
3. Simple dried herbs, like herbs de Provence or basil, can add nice flavor to your kabobs.
4. Try a simple marinade - some lemon juice, olive oil and crushed garlic to taste. (Great for chicken, too!)

Here's a fabulous marinade recipe for your lean read meats to soak in prior to making your kabobs:

1/4 cup steak sauce (any kind)
2 tbsps brown sugar (packed)
2 tbsps lime juice
1/4 tsp ground red pepper
Teriyaki marinade
1/2 cup soy sauce
1 clove garlic, minced
2 tbsps brown sugar
1/2 tsp ground ginger
2 tbsps Worcestershire sauce
1 tbsp lemon juice

Have fun grilling!

Improving Your Liver Function & Digestion

If your liver is toxic, it won't matter how healthy you eat. It's important to make sure that your liver is functioning well. That's where a Castor Oil Pack comes in handy.

What is Castor Oil?
Castor oil has a long history of traditional medical use dating back to ancient Egypt. Castor oil is derived from the castor bean (Ricinus communis. Although it was once taken orally as a laxative, it's now known to be toxic and is used only externally over unbroken skin. It should only be used after consulting a health care professional.

What is a Castor Oil Pack?
A castor oil pack involves the use of cloth soaked in castor oil which is placed on the skin. It's used by some alternative practitioners to enhance circulation and to promote the healing of the tissues and organs underneath the skin. Alternative practitioners also use it to improve liver function, relieve pain, reduce inflammation, reduce the appearance of stretch marks and to improve digestion.

How is a Castor Oil Pack Made?
Castor oil packs are made by soaking a piece of flannel in castor oil and placing it on the skin. The flannel is covered with a sheet of plastic, and then a hot water bottle is placed over the plastic to heat the pack.

A castor oil pack can be placed on the following body regions:
~ The right side of the abdomen. Castor oil packs are sometimes recommended by alternative practitioners as part of a liver detox program.
~ Inflamed and swollen joints, bursitis, and muscle strains.
~ The abdomen to relieve constipation and other digestive disorders.
~ The lower abdomen in cases of menstrual irregularities and uterine and ovarian cysts.

Safety
Castor oil should not be taken internally. It should not be applied to broken skin. It should not be used during pregnancy, breastfeeding, or during menstruation.

Materials
- Three layers of undyed wool or cotton flannel large enough to cover the affected area Castor oil
- Plastic wrap cut one to two inches larger than the flannel (can be cut from a plastic bag)
- Hot water bottle or Heating Pad
- Container with lid
- Old clothes and sheets. Castor oil will stain clothing and bedding.

Method
1. Place the flannel in the container. Soak it in castor oil so that it is saturated, but not dripping.
2. Place the pack over the affected body part.
3. Cover with plastic.
4. Place the hot water bottle or heating pad over the pack. Leave it on for 45-60 minutes. Rest while the pack is in place.
5. After removing the pack, cleanse the area with a dilute solution of water and baking soda.
6. Store the pack in the covered container in the refrigerator. Each pack may be reused up to 25-30 times.

*** NOTE: You can also use a Castor Oil Roll On Stick for less mess

French Toast - YUMMY!

I'm a German girl and I love my bread. Thankfully I found Ezekial bread. It has no flour and no sugar and tastes amazing! I hope you enjoy this as much as I do!! ~ Amy

Ezekial French Toast

• 1 egg white
• 1/4 teaspoon vanilla extract
• 2 tablespoons Stevia
• 1/4 cup skim milk or Almond Milk
• 1/2 teaspoon cinnamon
• 1/4 cup Torani sugar-free caramel syrup or 1/4 cup vanilla syrup (Espresso Syrups) 
• 4 slices whole wheat bread or cinnamon raisin Ezekiel's 4:9 (both can be found in the frozen section of the organic foods section in Safeway or Fred Meyer)

1 Mix all ingredients together-whisk thoroughly in a small dish.

2 Dip both sides of the bread and set in a small overnight dish.

3 Add remaining of the egg wash to the french toasts.

4 Cover and refrigerate overnight.

5 Uncover and cook on stovetop with non-stick spray.

6 Serve warm with Ideal Confectionery (substitute powdered sugar), sugar free syrup or sugar-free jelly/jam!

I LOVE BROWNIES! DO YOU???

Well, I had a major chocolate craving this morning and I love, no LOVE brownies. Only one problem. It's hard to find a recipe that's not too terribly bad for you. Well, I found a great recipe that wasn't too bad to begin with (after much searching on the internet) and further modified it for you to make it even better than it already was. The key is to still eat these in moderation, but at least now you can have a brownie when you want one. Don't they look amazing? ENJOY! ~Amy

Rocky Road Brownies (ORIGINAL RECIPE / SUBSTITUTIONS IN PURPLE)
16 (2-inch) brownies

Active Time: 20 minutes | Total Time: 3 hours (including cooling time) | To make ahead: Prepare through Step 3; refrigerate for up to 12 hours. Store brownies in an airtight container for up to 2 days.

1 cup less 1 tablespoon all-purpose flour (Use unbleached, whole wheat flour instead)1/4 teaspoon baking powder
1/4 teaspoon salt
4 1/2 tablespoons unsalted butter
1/2 cup plus 1 tablespoon unsweetened cocoa powder, preferably natural (see Note)
1 1/4 cups sugar (Use Xylitol Powder cup-for-cup in place of sugar - see Note)1 large egg
2 large egg whites
2 teaspoons vanilla extract
8 regular-size marshmallows
2/3 cup coarsely chopped walnuts or pecans
1/3 cup chopped bittersweet or semisweet chocolate or large chocolate chips

1. Line the bottom and sides of an 8-inch-square baking pan with parchment paper or foil coated with cooking spray. (Leave enough of an overhang to be able to lift the brownies out of the pan later with the liner.) If you don’t plan to let the batter rest at the end of Step 3 before baking, position a rack in center of oven and preheat to 350°F.
2. Thoroughly whisk flour, baking powder and salt in a small bowl.
3. Melt butter in a medium saucepan until sizzling. Remove from the heat and stir in cocoa, then sugar. (The mixture will look like a mass of very dark brown sugar.) Add egg, egg whites and vanilla. Stir briskly until smooth and glossy. Stir in the flour mixture until just incorporated. Then stir briskly for about 50 strokes. Scrape the batter into the prepared pan and spread it evenly. The batter will be very shallow in the pan. If you have time, cover the pan and refrigerate for a few hours or up to 12 hours. (This hydrates the cocoa powder and flour and brings all the flavors into sharper focus.) Remove from the refrigerator about 30 minutes before baking; preheat oven to 350°F.
4. Quarter marshmallows with an oiled knife. Distribute the pieces over the batter, pressing them in. Distribute nuts and chocolate (or chips) around the marshmallows.
5. Bake the brownies until the marshmallows are golden brown, 25 to 35 minutes. (If you can find a place to test for doneness where there is no melted chocolate or marshmallow, a toothpick should come out with some moist, gooey batter clinging to it. Brownies in a metal pan will bake faster than those in a glass pan; if you’re unsure, bake a few minutes longer to make sure the brownies are done in the middle.) Let cool completely in the pan on a wire rack for about 2 hours. Lift the ends of the pan liner and transfer to a cutting board. Cut into 16 brownies.

Per brownie: 190 calories; 8 g fat (3 g sat, 2 g mono); 22 mg cholesterol; 29 g carbohydrates; 19 g added sugars; 3 g protein; 2 g fiber; 60 mg sodium; 89 mg potassium. (The sugar value will decrease with Xylitol in place of sugar)

Note: Cocoa powder comes in two styles: natural and Dutch-processed. Dutch-processed cocoa has been treated with alkali, or "Dutched," to neutralize the natural acidity of cocoa, while natural has not. For this recipe, we prefer the taste of natural cocoa powder, although either type can be used.