Homemade Hot Cocoa Mix

 

Even in Florida, a nice cup of cocoa tastes great now and then.  Here is my dilemma - Keurig hot cocoa cups have too much sugar and taste way too sweet and making cocoa the traditional way with chocolate syrup is also full of sugar.  I wanted to find a solution where I could control the amount of sugar and chocolate flavor. Looking through Pinterest, I decided to try the 4 Ingredient Homemade Hot Cocoa Mix that I could scoop into a mug and utilize the hot water feature on my Keurig.

It is easy to put together, easy to prepare and individual cup and exactly the flavor I was looking for.  I like to use my frother as a last step for really foamy cocoa too.  Also, one of my favorite things to do during the holidays is to add a shot of peppermint flavored vodka for a fun seasonal adult style hot drink.

This recipe is really easy to adjust too,  Either add more or less cocoa powder  or sugar depending on your taste.

Enjoy!

Flourless Peanut Butter Cookies

This is a great recipe.  I am a diabetic with somewhat of a sweet tooth.  My trick is to not deprive myself, but practice portion control.  So, one cookie; not 3.  

Finding a cookie recipe that cuts the carbs, but still has authentic peanut butter cookie taste and texture is a game changer for me.  It was so quick and easy to put these together with just four ingredients and all four are pantry staples.  I used regular sugar this first time making the recipe, but want to try the Splenda for baking that I normally use to cut the carbs even more.  Hopefully the texture will remain the same.  About 5 grams of carbs per cookie with regular sugar.

I followed the recipe exactly, except in my oven the cookies were done in 10-11 minutes.  Make these today and you won’t be sorry.  Enjoy!

My Favorite Breakfast Smoothie

When you are a diabetic, you start every morning with the best intentions and for the most part I succeed.  My routine calls for testing my blood sugar first thing and since the downfall with my control is my morning fasting numbers, (too high because of how my pancreas processes glucose when I wake up) I try to wait a bit before I eat to let things even out with my meds.

This smoothie is just the thing after I have a cup of coffee and want something to get me through the morning.  It has limited carb servings (3-4), protein to balance the carbs, is adaptable for flavor variety and most important, quick and delicious.

I always have the ingredients in my pantry and fridge and keep a variety of frozen fruit on hand.  When I have a too ripe banana, I slice it into 2 servings, place in a baggie and freeze.  I use a Magic Bullet and all the parts can go in the dishwasher.  Today a Mango Smoothie - tomorrow I might change to to blueberry.  Sometimes I add spinach for added health benefits.

 Endless flavor possibilities.

Breakfast Smoothie

Place in this order in your bullet or blender

1/2 cup crushed ice
1/2 cup vanilla yogurt
Splash of lowfat milk
Handful of frozen fruit
1/2 frozen banana
1 T peanut butter
1/4 cup oatmeal
Splash of lowfat milk

Blend until smooth and enjoy!

On Turning 60

So, I have some thoughts on turning 60.

 First, it’s not so bad!  60 is the new 40, right.  But, in all seriousness a few years ago, I was dreading leaving my fifties and 60 sounded like a really big number.  After moving to Florida and totally reinventing my lifestyle, I am in better shape than I have been in many years, my heath is good and life here is really like living in paradise everyday.  There is a lot to celebrate.

I wrote about my health journey after being diagnosed with Type 2 Diabetes here, and how that was really the catalyst for me to make changes.  There are so many health issues associated with Diabetes and I was determined to overcome all those challenges.  Along the way, I reclaimed the active younger me who I had lost.  Who was that person that drank a can of Coke for breakfast ?! Walking and yoga, along with healthier eating will be what keeps me young and enjoying retirement with my husband.  We retired young and are determined enjoy every minute of it.

Age really is just a number and that is so evident here in Florida.  I tend to be one of the younger ones
around and I am so inspired by those who are twenty years older than me, but still active every day.  It’s all about keeping moving, keeping flexible and staying strong.  I recommend yoga to everyone
for that very reason.  At 60, I am stronger and more flexible than ever and am proud of those 2
(working on 3) minute planks.  And when I golf, my drives are longer than ever.

So, I’m looking at 60 as the beginning of a new chapter.  A chapter of life that I am excited about, without looking back and worrying about getter older.  It’s a cliche, but if you are as young as you feel, I am ready to live my life with energy and new experiences for as long as possible.  There is so much to look forward to.

Have a wonderful weekend!

Slow and Steady

Yesterday held a significant milestone in my journey towards better health.

Over the past nine years, since my diagnosis of Type 2 Diabetes, I have been all in on changing my
lifestyle and becoming more healthy.  It's been a slow and steady process that includes diet, exercise
and stress reduction. Along with improved A1c numbers, (3 month blood glucose average) I have
continued to lose weight over the nine years.  Yesterday, I hit my goal weight.  I have never gone up more than a couple of pounds in that time and I might hit a plateau here and there, but the weight has continued to fall off.   I think now that I have reached this goal, I may even work at losing another 5 pounds.

How did I do it?

Diet and Medication

It's important to ask your doctor to prescribe weight lowering diabetic medication, rather than weight
gaining if possible.  They might not tell you, but there is a difference.

My diet is one that has evolved over the years and I do not deprive myself of anything.  I eat
breakfast, a small snack, a later lunch that has the majority of my daily carbs and a light dinner or
protein/carb snack.  I count carb servings all day.  If I want dessert, I have it.  But, it will be a small piece of cake, one cookie or maybe even just a few bites.  Low carb ice cream, Bai coconut water and Truvia for baking are my secret weapons.

Wine does not really effect my blood sugar, but bananas send it soaring.  You learn what works for you.  I rarely snack and having given up caffeine a few years ago, do not drink much soda.  I used to drink regular coke and can't even imagine drinking one now.

Exercise

Immediately after my diagnosis, I started to walk at least 5 days every week.  I also stared yoga
which I love and has helped me build strength.  Since moving to Florida, there is no excuse not to get
outside.  Year around golf is a wonderful perk. I will never be one to go to the gym, but the important
thing is to move each day.  I also exercise later in the day to help my overnight blood sugar spikes.
My goal for this year is to try some new kind of exercise, like a Barre class.

Stress Reduction

This is probably the hardest to acheive, because life happens to us all.  But, I have learned to distance myself from things that cause stress, sometimes taking a step back if needed.  I quit my job when I could see what it was doing to my blood sugar levels and while not realistic for all, reduce that stress any way you can.

Yoga is a great way to acheive peace for the hour during the practice, as well as the way that peace stays with you.

 I hate the words self care, but it works.

There are no quick fixes to good health, but I am here to tell you it can be done if you are willing to make even some small changes.

Happy Thursday!

Chickpea Tuna Salad

 

 

 

I know that I have mentioned many times my love for Skinnytaste recipes. Eating healthy is important to me, but I must have flavor as well. The Skinnytaste recipes always deliver on flavor, are easy to prepare and don't require a long list of ingredients. I especially love that she has many lunch options.

This quick to put together Chickpea Tuna Salad is such a great alternative to a sandwich, filling and tastes even better made in advance. It is also the perfect blend of protein and carbs; the holy grail for a diabetic. For those of you that need to take a lunch on the go, this would hold up really well in a lunchbox, since there is no mayo or salad dressing.

I made one change that to me, had no bearing on the taste. Because of the capers and caper brine, I didn't think the addition of vinegar was warranted. I also added salt and pepper to taste. From now on, my pantry will hold chickpeas, tuna and capers for this delicious and fresh lunch option.

Have a wonderful weekend!

 

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Tomato Tuna Melts

 

 

 

Since I am always looking for ways to eat a low carb lunch, but still have variety and flavor in my diet, I was happy to see this recipe pop up on the Skinnytaste Instagram account. I love a good tuna fish sandwich, but do not love the carbs in the bread that comes with it and try to limit the amount of sandwiches I eat at lunchtime. What a great idea for the healthy tomato to become the vessel for the tuna.

I did make a few changes to the recipe to both suit my taste and to use what ingredients I had on hand.

First, I did not have any celery in the fridge, so I used chopped pickles instead. I love pickles in tuna fish, but may try celery the next time for a little more fresh flavor and crunch. Also, I did not add the vinegar since I used pickles, but probably wouldn't have added it anyway. Finally, the last change is totally a matter of taste, but I like a softer, partially cooked tomato, so instead of broiling for 2 minutes, I baked the tuna and cheese topped tomatoes for 10 -12 minutes at 400 degrees. This melted the cheese, but also warmed the tuna and the tomato. So simple, but so good. Enjoy!

Happy Thursday!

 

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4 Ingredient Applesauce Pancakes

 

 

 

I am always looking for quick and healthy ways to make a delicious breakfast. My preference is something sweet, rather than savory, but since I'm a diabetic, counting carbs is a necessity, if I want to stay on track. This recipe required a little experimentation, but in the end, I was happy with the result.

Pancakes are something I love to eat and also cook. I love traditional buttermilk pancakes, but lately, am drawn to the possibilities of healthier versions, like whole grain. These applesauce pancakes use oatmeal and while you could put the oats in a food processor to get a smooth oat flour, I prefer the natural texture.

My first experiment just used 1/2 cup oats, 1 egg and 1/2 cup applesauce for a try at three ingredients. They tasted good, but the texture was not what I hoped. I wanted a pancake, not an oatcake. So on attempt two, I added in 3 tablespoons of flour (I used white, but whole wheat would work great). It was just the thing needed to make these pancakes the perfect texture to easily flip.

This recipe makes 3 small pancakes, so breakfast for one. I added some blueberries on the top, but didn't add any syrup and didn't miss it at all. Since all the ingredients are pantry staples, this is a recipe I can make again and again.

 

4 Ingredient Applesauce Pancakes

1/2 cup oatmeal

3 T flour

1 egg, beaten

1/2 cup applesauce

In a small bowl, mix together all ingredients. (Add a pinch of cinnamon if you like)

In a medium non stick skillet, melt 1 tsp butter, then divide batter to make 3 small pancakes.

Cook for 4 minutes on each side.

Serve with syrup or fresh fruit.

Happy Thursday!

 

Another recipe you might like: 3 Ingredient Banana Pancakes

 

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No Bake Peanut Butter Bites

 

 

 

When I see a recipe I like, I save it one of two ways. (But as an aside, remember the days of ripping pages out of magazines?) I pin it to a Pinterest board, or I bookmark it to my recipes folder on my IPad. Either way, it gives me a running list of recipes I want to try. My diet lately has been a little all over the place; not bad, but not my usual routine that I know works for me in keeping my blood sugar where I want it to be.

I refuse to deprive myself, so I have my tricks and I thought these No Bake Peanut Butter Bites from Mix and Match Mama were a perfect compromise when something sweet is what I want. Anything bite sized is perfect for a carb counter, because in short, you easily control the portion size. These bite size goodies, also have healthy peanut butter (protein), healthy carbs in the oatmeal and for that sweet tooth; a sprinkling of butterscotch chips. Next time I make these, dark chocolate chips might be the way to go. Keep the balls in the freezer, as the recipe states and they are even more delicious.

Added note: After eating these for a few days, I am finding the butterscotch chips a bit too sweet for my taste. I would make them again, but use dark chocolate the next time.

So, three ingredients, quick as can be and portion control. All my favorite things in one little bite.

Have a wonderful weekend!

 

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3 Ingredient Banana Pancakes - Recipe Redo

 

 

 

This is definitely a worthy recipe for a redo since I am always looking for something to make when I have one lone over ripe banana in the fruit bowl. My original recipe and measurements can be found here, but it's really just as easy as mashing a banana in a small bowl, adding an egg and a bit of flour and mixing it all up. (I added blueberries, but they are great without as well).

The consistency ends up being perfect and I would put these up against most regular banana pancakes for taste. If you are looking for low carb (Type 2 Diabetic here), but don't want to feel like you are eating cardboard, give these a try.

Note: I used to use sugar free syrup, but am trying to get away from artificial sweeteners as much as possible. I like the idea of using all natural, good quality maple syrup, but only using a little bit. Also, when you don't eat much sugar, something like syrup can begin to taste incredibly sweet and you really don't even want much anymore.

Enjoy and happy Thursday!

 

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A Healthy Lifestyle

 

 

 

I mention my diabetes now and then, usually in the context of substituting Splenda for sugar in recipes I post. But, today I felt compelled to post an update on how living in Florida for the past six months has been such a help in my daily diabetes journey.

For those not familar, I was diagnosed with Type 2 diabetes in 2010 with a combination of unhealthy eating, lack of structured exercise and genetics all contributing to a diagnosis at a fairly young age (49). I also had gestational diabetes with both pregnancies, so that was a predisposition as well. The diagnosis was scary, but I am a positive person and immediately started to count carbs and walk at least six times a week. I was determined to bring my A1C down and with medication was successful, but still not where I wanted to be.

Over the last eight years, I have slowly and steadily lost around 35 pounds, which I take as proof I am doing something right. But, as a nurse told me, my pancreas is tired and the most frustrating thing about diabetes is that what worked last year, may not work this year. So, I see an endrocronologist who constantly monitors my medication and lifestyle.

Some of the things that have helped me are adjusting my walking time to as late in the day as possible to combat my tendency to dump glucose at night and limiting my carbs later in the day. This means a bigger lunch and a small dinner. Also, stress is an enemy to me and I left my last job for that reason. You can't totally get away from stress, but I have learned to limit it as much as possible and do what is necessary for my peace of mind.

Florida is the perfect place for this lifestyle. I can walk nearly every day, with no worries about the weather. The locations to walk are varied and always scenic. Since we are "retired" we can adhere to any schedule we choose, so often, we go out for a late lunch or early dinner and skip unhealthy late eating. I have rediscovered yoga with a vengeance and enjoy the calm it brings, especially the practices on the beach. And, year around golf is now part of our lifestyle too.

My last A1C was my lowest since my diagnosis, so I would say that Florida and an active healthy lifestyle here definitely agrees with me.

Happy Thursday!

 

Back to My Yoga Mat

Pinterest

We are very close to the house officially being on the market and there are a lot of thoughts and questions swirling around in my head. As we get closer to selling, I'm feeling the immediacy of the move and wondering how all the plans will shake out. How fast will the house sell, where will we go if the sale goes through before our new house in Florida is ready (likely), all the packing required - you know, those kinds of questions.
I'm being drawn back to my yoga mat to help bring a sense of calm, in the middle of all the change. For that 30 minutes that I practice yoga, my breathing slows, my mind becomes clear and life slows down. There is soothing music and the instructor's calming voice. On gloomy days, I light a candle or two, which adds to the calm atmosphere. And, once done, the feeling lingers. The pace of my day is just a little more relaxed and my mind and body feel in tune.
Because of my diabetes, I fight mightily to avoid stress, but it's not always possible. Especially when you are in the middle of a move. Yoga for me, is the best medicine I have found.
Happy Wednesday!

Ranchero Omelette In A Mug

 

 

 

Last week, I went to see my endocrinologist for a six month check up and one of the things we discussed regarding my diabetes management was adjusting the balance of protein and carbs I eat in the morning. I can easily add an egg or egg whites to my usual whole wheat toast or english muffin on many mornings and started to look for ways to bring a little protein variety to my diet.

This omelette in a mug sounded like a great, quick cooking concept and the possibilities for adding ingredients were endless. In the mood for a little bit of spice, I decided to use the basic recipe, but add salsa and cheese. You could add any kind of veggies or meat; whatever you have on hand or are in the mood for. I'm thinking mushrooms and cheese next?

To make this Ranchero Omelette In A Mug

1. Coat a large mug with cooking spray

2. Add 2 eggs to the mug and whisk with a fork

3. Add 2T salsa, 2 T shredded cheese and salt and pepper to taste. Whisk into eggs.

4. Microwave on high for 1 minute. Break up any large chunks of egg and microwave another 45 seconds or until eggs are set. Top with additional cheese.

Enjoy!

 

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Strawberry Banana Oat Bars

 

 

 

Since I am a diabetic and still like a sweet treat every now and then, I am always on the look out for sugar free or healthy options. I do use alternatives like Truvia when I bake, but all natural options are something that I am looking for too. I have been buying Lara Bars lately, but they are a little pricey and the dates used as a heathy ingredient are not really my favorite.

I saw this recipe for Strawberry Banana Oat Bars with no added sugar and the use of homemade jam. I knew I had a jar of homemade sugar free Strawberry Jam in my freezer that would be delicious in this recipe. The bananas also add natural sweetness.

These were so easy to make and the texture was soft and chewy, just like a Lara Bar. You could use any flavor of jam ( I'm going to try peach next) and homemade is not necessary at all. Just use a good quality store brand. I love when I find a new snack that won't break my low carb diet.

 

Strawberry Banana Oat Bars

1 cup strawberry jam ( I used homemade suger free, using this easy recipe)

2 cups rolled oats, divided

1 tsp baking powder

2 medium ripe bananas, mashed (1 cup)

1/4 cup maple syrup

1 tsp vanilla

 

Preheat oven to 375 degrees. Line an 8x8 baking dish with non stick foil. Place 1 cup of rolled oats in a food processor and blend until they look like a fine flour. Transfer to a mixing bowl and stir in the remaining 1 cup of rolled oats and the baking powder. Add the mashed bananas, maple syrup and vanilla. Mix well. Spoon 2/3 of the mixture into the prepared baking dish, using your fingers to press down and spread evenly. Spoon jam over the top. Crumble remains oat mixture over the top and press down lightly. Bake for 30 minutes or until top is a light golden brown. Cool completely and cut into bars.

 

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Rainy Day Yoga

When a rainy day comes along and I know there will be no walking, besides the walk to the mailbox, I get my exercise and stress relief with a yoga session, right at home.
It feels amazing to light a candle or two in a room made gloomy from the rain, spread out my yoga mat and begin the gentle stretches. The voice on the DVD I use is soothing, as well as the background music. I practice yoga for three benefits - flexibility, weight bearing exercise and stress busting. These are important to everyone, but especially for a fifty year old type 2 diabetic.
Yoga does not have to be intimidating. My Yoga Over 50 DVD has a variety of practices; both short and long. The yoga instructor gives easy to understand direction and corrections and lets you know how to adjust if you are feeling pain.
You will come away calm and your body will feel in alignment, especially your back. And, a rainy day can be the perfect day for doing something positive for yourself.
Have a wonderful weekend!

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3 Ingredient Banana Pancakes

 

 

 

Pancakes for breakfast are my absolute favorite thing and I have made a lot of them over the years. When I saw the many recipes and methods for making these low carb pancakes, it was something I was really interested in trying. How great would it be to have this low carb option in my morning bag of tricks?

First, I tried the 2 ingredient recipe with just banana and egg. It may work for you, but mine were way too soft in texture to flip easily. The 3 ingredient option, with a small amount of flour, was much easier to work with and a lot more like regular pancake batter.

To make: mix 1 egg and 1 mashed very ripe banana in a medium bowl. Stir in 3 T flour. ( I added a handfull of frozen blueberries at this point.) Melt 1 T butter in a medium, non stick skillet and divide batter to make 3 small pancakes. Cook on both sides as you would a regular pancake.

I thought these were delicious and the texture, while soft, was not off putting at all. With a little sugar free syrup, I was able to enjoy a flavorful and decadent breakfast with negligible carbs. Healthy can be delicious!

 

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Italian Three Bean Salad - Pinterest Success {38}

 

 

 

I like to eat interesting, flavorful meals for lunch, with as much variety as possible. A step up from a boring sandwich is always a welcome addition to my daily menu. When I saw this recipe for Italian Three Bean Salad, I knew it was something I wanted to try. Beans are a healthy carb for me, as long as I practice portion control ( about 1 1/2 cups for a meal size portion) and by making this myself, I could substitute Truvia for the sugar and make it sugar free.

It was so filling and tasty and the Italian seasoning, roasted red peppers and garbanzo beans were a delicious flavor addition to the traditional three bean salad. I recommend making this the day before you want to eat it, so the flavors can incorporate. It's a healthy lunchtime salad that I will definitely make again and again. The recipe and original pin can be found here.

 

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Two on Friday

 

 

 

 

I try to walk with my dog Cooper every day. She loves it and since I am a diabetic, the daily exercise is good for me. When asked if I go to the gym, like my husband does religiously, I always reply that walking is something I really enjoy, it's something I know I will do and that is the best kind of exercise. Plus, we have these fabulous walking trails all over my neighborhood. The trail in the photos above is actually right behind my house and in the summer and especially after all the rain we have been having, it is thick with greenery. It feels as if you are deep in a secret woods, but are really only steps from civilization. This is one of several different paths and routes I can take, so each time I walk, the scenery is a little different. I'm very lucky.

 

 

Did you watch The Astronaut's Wives Club last night? After loving the book by the same name and being completely fascinated by this era, I was very much anticipating this television series. Its focus is the space race in the early 1960's and the wives of the Mercury astronauts and their portrayal by Life magazine. They are being described as the first reality stars of their time and I think that is an interesting observation. They were regular military wives, thrust into the spotlight of television, magazine covers and meeting President Kennedy. They coped by forming a tight knit group and helped each other raise their families in Houston, while their husbands were making history. The 1960's fashions are so fabulous to see and there are an abundance of jello molds at their backyard parties. It's a fun summer series.

Have a wonderful weekend!

 

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Life Lately

 

 

 

 

It had been so nice having Melissa home and free from responsibility until she starts her job in a couple of weeks. We have been doing some shopping for career type clothes and other errands that need to get accomplished. She is always up for something fun and yesterday we went to a restaurant, just down the road, that is on the water and has lovely outdoor deck seating. The weather was perfect for sitting outside and enjoying an early dinner, with a glass of wine.

 

 

I am trying to eat as healthy as I can this summer and take advantage of fresh ingredients, so I enjoyed a yummy steak salad with a light application of homemade blue cheese dressing. Quality protein and low carb is a good rule of thumb for a diabetic (like me) or really anyone.

 

 

I just finished reading A Fall of Marigolds by Susan Meissner and enjoyed it very much. It takes place in present day New York, as well as New York City in 1911. The main characters are connected through a marigold patterned scarf and the tragedies of 9/11 and The Triangle Shirtwaist Factory Fire. There is rich historical detail of New York City and Ellis Island in that era and it is a fascinating read. I have just started her newer book, Secrets of A Charmed Life, with a World War II setting of London during the Blitz.

 

 

I think I have mentioned before that I love watching baseball and my Detroit Tigers. They have been in California this past week which means the games have been late games here in the Detroit area. I just love staying up late and having the Tigers on my television, since I am a night owl anyway. Summer nights and baseball just go together.

Have a wonderful weekend!

 

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Zucchini Pizza Bites

 

 

 

The beginning of September brings the start of a new season and as I flip the calendar, I look to change some eating habits that have gotten a little off track with summer vacations. Eating low carb can be difficult when constantly dining out and is much easier when I am at home and in a routine.

These Zucchini Pizza Bites are a great snack or even lunch and are quick and easy to make. The recipe is from one of my favorite go to sites when I am looking for a healthy, but delicious option; Skinnytaste.com. This site is full of low fat, low carb recipes, perfect for a healthy eating lifestyle. The blog author has her first cookbook coming out soon, I am planning on purchasing a few for Christmas gifts.

This recipe has three ingredients; zucchini, marinara sauce and fat free cheese and if you have zucchini to use from your garden, your shopping list is even shorter. I like to use a spicy marinara sauce, but you could sprinkle on a little pepper flakes, for the same effect. Enjoy!

Happy Wednesday!

 

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