Lunch is really easy, I just bring leftovers. Before I even get up from the dinner table I start putting my lunch together for the next day. I'll usually grab some chicken, turkey, or fish that we just finished, and left over vegetables. I'll round it out with a starch if the veggies aren't a high starchy variety such as corn, peas, lima beans, etc. I always bring fruit, and that's basically it. Once in a while there aren't any leftovers or I'll just feel like having a salad with a protein such as sardines, tuna, beans, hummus, or tuna. Sometimes I'll top my salad off with cheese, nuts, berries, or even some jalapenos.
At work everyone tends to eat together. It's all very casual with folks coming and going, and most of the time no one is in a big rush or under great time pressure. I leave my electronics off - no texting, emailing, or apps/games. I just take my time, enjoy my food and say a few words now and then.
On the weekends it gets a little tricky. When my son has a travel soccer game or a tournament and we"ll be away for several hours, I pack a big salad and I'm okay, but my son gets a little bent out of shape. Usually the kids and parents will stop off for lunch at a fast food spot or a diner and I'll tend to sit those meals out. I'll either give him money to tag along with his buddies or if I go, I'll just make small talk. If we're on the road and we have no choice but to stop to eat, I just do the best that I can.
If the warden granted me my very last meal on earth I can assure you it would be a big fat cheese burger, medium rare, with sautéed onions, and mushrooms on a hard roll with a large fries, lots of ketchup and a real chocolate shake to wash it down. Until then it's lettuce, tomatoes, you get the idea.
Today I'm off from work and I just started a chili in the slow cooker. My personal chili recipe has 98% lean ground turkey breast, lots of beans, tomatoes, onion, a chili seasoning and later I'll top it off with a reduced fat shredded Mexican cheese. It's good for all times of the day and pretty healthy.
Until next time, Don T
Monday, October 29, 2012
Friday, October 26, 2012
My Christmas breakfast delight
Every year we have had a wonderful Christmas eve dinner with the same group of family and friends. The whole deal, a feast that anyone would marvel at, midnight mass, and presents under the tree. The kids would go to sleep all over the house as the parents talked well into the night. As the years went on and the kids have grown, the tradition has mellowed but we still carry on. Part of the tradition is breakfast on Christmas morning, and that's what I'd like to share with you today.
My wife is Filipino, and Christmas dinner is a wonderful array of Filipino and American holiday classics. I struggle trying to stay on the healthy side and do pretty well. I have a lot of sides and a little taste here and there of my favorites.
Breakfast is the same - a feast for all, but with a different twist. In addition to eggs, muffins, lots of coffee, and left over cheeses and pastries from the night before, we have a classic Jewish spread with bagels, lox, and smoked fish.
I love bagels and lox, but no matter how hard I try, I just can't do it. I can't bring myself to eat a bagel with all those carbs. What I do have is lox with the whole enchilada - cream cheese (fat free), Bermuda onion, capers, and tomato on a single slice of artisan bread that I buy at a health food store that has no sugar. I also pick through the smoked white fish, worrying about the sodium and small bones, but in the end I survive, as happy as ever.
Whenever I have to buy bread in the supermarket, I read the labels and just can't do it. They're all bad; no matter what they claim (no high fructose corn syrup, whole wheat, whole grain etc.), they will never be good for you. Health stores do have, believe it or not, healthy breads.
I can say with some sadness that I no longer make pancakes or waffles for the kids on the weekends.
So to finish up on my breakfast, in addition to my daily oatmeal/bean combo, once a week or so, I'll have an egg white omelet with some left over veggies or cheese. Once or twice a month, I'll savor two eggs over easy and just a few times a year I get to have my favorite, bagels and lox, with friends minus the bagel.
Don T
My wife is Filipino, and Christmas dinner is a wonderful array of Filipino and American holiday classics. I struggle trying to stay on the healthy side and do pretty well. I have a lot of sides and a little taste here and there of my favorites.
Breakfast is the same - a feast for all, but with a different twist. In addition to eggs, muffins, lots of coffee, and left over cheeses and pastries from the night before, we have a classic Jewish spread with bagels, lox, and smoked fish.
I love bagels and lox, but no matter how hard I try, I just can't do it. I can't bring myself to eat a bagel with all those carbs. What I do have is lox with the whole enchilada - cream cheese (fat free), Bermuda onion, capers, and tomato on a single slice of artisan bread that I buy at a health food store that has no sugar. I also pick through the smoked white fish, worrying about the sodium and small bones, but in the end I survive, as happy as ever.
Whenever I have to buy bread in the supermarket, I read the labels and just can't do it. They're all bad; no matter what they claim (no high fructose corn syrup, whole wheat, whole grain etc.), they will never be good for you. Health stores do have, believe it or not, healthy breads.
I can say with some sadness that I no longer make pancakes or waffles for the kids on the weekends.
So to finish up on my breakfast, in addition to my daily oatmeal/bean combo, once a week or so, I'll have an egg white omelet with some left over veggies or cheese. Once or twice a month, I'll savor two eggs over easy and just a few times a year I get to have my favorite, bagels and lox, with friends minus the bagel.
Don T
Wednesday, October 24, 2012
The day always begins with breakfast
About six months ago I had to buy a completely new wardrobe, everything except socks. I had lost 50lbs, nothing I had fit, and my wife and kids thought that I looked ridiculous. In a moment of extreme confidence, I gave all the old away. We made two piles: one for the church and one for the trash. I saved nothing for the day when the pounds would slowly creep back to 200lbs or more. I knew there was no turning back. For me, the day now always begins with breakfast.
Breakfast means a full breakfast, enjoyed at home, never out or on the run. Like everything else for me, breakfast has evolved. I now eat steel cut oatmeal with a hand full of beans, fresh fruit, and coffee.
Oatmeal is one of the healthiest foods, with beta-glucan to lower LDL (bad cholesterol), and antioxidants to promote immune health. It is especially high in fiber which is good to help control blood sugar and reduce the risk for diabetes.
Why steel cut? Most of the research comparing old fashioned rolled oats and steel cut slightly favors the steel, and I've come to agree with that side. Several web sites give all kinds of fancy cooking directions: slow cookers, rice cookers, over night etc. I just follow the stove top directions, which take about an hour. I make one cup dry at a time; it gives me four servings when mixed with the beans.
Just one stove top tip: reduce the heat of the boiling water a little before putting the oats into the pot.
Beans. They're so high in fiber and protein. Why do vegetarians eat so many in place of meat as their protein source? They are, however, fairly high in calories. I prepare about a weeks worth of a mixed variety of beans at a time. I used to open a couple of cans, rinse, and mix them together for a variety of taste and texture. Now I mix a bunch of dried beans, soak over night and cook for about an hour. It's a little laborious, but well worth it.
I mix half a banana into my oatmeal/bean concoction. "Why half a banana?" you might ask. Three reasons. A half because it's considered one serving on the diabetic exchange. A banana because my son (at the moment) is doing this science experiment on the effects of ethylene gas on the ripening rates of bananas, and my house is full of bananas. I really like bananas, but once the stock pile is gone I'll go back to a variety of fresh fruits. I never drink fruit juice, too much sugar, just fresh fruit and berries.
The absolute, must have food web site: whfoods.org
Next time, Don T
Breakfast means a full breakfast, enjoyed at home, never out or on the run. Like everything else for me, breakfast has evolved. I now eat steel cut oatmeal with a hand full of beans, fresh fruit, and coffee.
Oatmeal is one of the healthiest foods, with beta-glucan to lower LDL (bad cholesterol), and antioxidants to promote immune health. It is especially high in fiber which is good to help control blood sugar and reduce the risk for diabetes.
Why steel cut? Most of the research comparing old fashioned rolled oats and steel cut slightly favors the steel, and I've come to agree with that side. Several web sites give all kinds of fancy cooking directions: slow cookers, rice cookers, over night etc. I just follow the stove top directions, which take about an hour. I make one cup dry at a time; it gives me four servings when mixed with the beans.
Just one stove top tip: reduce the heat of the boiling water a little before putting the oats into the pot.
Beans. They're so high in fiber and protein. Why do vegetarians eat so many in place of meat as their protein source? They are, however, fairly high in calories. I prepare about a weeks worth of a mixed variety of beans at a time. I used to open a couple of cans, rinse, and mix them together for a variety of taste and texture. Now I mix a bunch of dried beans, soak over night and cook for about an hour. It's a little laborious, but well worth it.
I mix half a banana into my oatmeal/bean concoction. "Why half a banana?" you might ask. Three reasons. A half because it's considered one serving on the diabetic exchange. A banana because my son (at the moment) is doing this science experiment on the effects of ethylene gas on the ripening rates of bananas, and my house is full of bananas. I really like bananas, but once the stock pile is gone I'll go back to a variety of fresh fruits. I never drink fruit juice, too much sugar, just fresh fruit and berries.
The absolute, must have food web site: whfoods.org
Next time, Don T
Sunday, October 21, 2012
Pro-the best choice - Sex Ed.
I am a married father of two sons, and family planning is no longer an issue. In this election season however, I would like to put my two cents into the conversation.
I am pro-choice, but most of all I'm pro sex education. First of all, to think that our children aren't going to be sexually active until marriage is just plain naive if not ridiculous. It's a fact that comprehensive sex education leads to fewer unplanned pregnancies, fewer STDs, less domestic violence, fewer children being born into poverty and of course fewer abortions. So why is it that those who are the strongest pro-life advocates are often the ones most in favor of abstinence only programs and the belief that teaching sex education will lead teens to become more promiscuous?
My hope for my sons is that they are always honest, respectful, and act like gentlemen in their relationships. I hope that they never father a child until they have completed their formal education and are deeply involved in a loving (married) relationship. I hope that they find happiness with strong women who are independent, successful, take the time to enjoy life and laugh a lot.
I don't think that the Supreme Court will overturn Roe, as Justice Roberts called it "established law", but we can all see how the individual states have launched an all out assault on women''s rights.
Finally, and for me this is big, I just want to say "godspeed" to Supreme Court Justice Ruth Bader Ginsberg. I hope that Justice Ginsberg has the opportunity to be a part of history when the court finally grants equal marriage rights for all. Justice Ginsberg has been such a humble and wonderful servant of the USA, overcoming cancer without missing a stride, and even being best friends with Scalia. I only hope that her retirement and all the rest of her days are filled with good health and happiness.
I feel good sharing my thoughts, Don T
I am pro-choice, but most of all I'm pro sex education. First of all, to think that our children aren't going to be sexually active until marriage is just plain naive if not ridiculous. It's a fact that comprehensive sex education leads to fewer unplanned pregnancies, fewer STDs, less domestic violence, fewer children being born into poverty and of course fewer abortions. So why is it that those who are the strongest pro-life advocates are often the ones most in favor of abstinence only programs and the belief that teaching sex education will lead teens to become more promiscuous?
My hope for my sons is that they are always honest, respectful, and act like gentlemen in their relationships. I hope that they never father a child until they have completed their formal education and are deeply involved in a loving (married) relationship. I hope that they find happiness with strong women who are independent, successful, take the time to enjoy life and laugh a lot.
I don't think that the Supreme Court will overturn Roe, as Justice Roberts called it "established law", but we can all see how the individual states have launched an all out assault on women''s rights.
Finally, and for me this is big, I just want to say "godspeed" to Supreme Court Justice Ruth Bader Ginsberg. I hope that Justice Ginsberg has the opportunity to be a part of history when the court finally grants equal marriage rights for all. Justice Ginsberg has been such a humble and wonderful servant of the USA, overcoming cancer without missing a stride, and even being best friends with Scalia. I only hope that her retirement and all the rest of her days are filled with good health and happiness.
I feel good sharing my thoughts, Don T
Saturday, October 20, 2012
Just When I Thought I Knew It All
I was ready to post my plea for everyone to join me in following the diabetic exchanges as the best way to a great new you. It works for me and I'm convinced that it would be great for everyone, diabetics and non-diabetics alike.
But as they say, timing is everything. Today's New York Times (10/20/12) page A17 "Diabetes Study Ends Early With a Surprising Result" basically crushed with a sledge hammer everything that I've worked so hard for the last year and a half. Am I going to stop? Never, I've never been healthier, leaner, or more full of energy. So here's my re-write of todays blog:
I never focused on losing weight but since the summer of 2011, I went from 200lbs (36 inches) to 150lbs (31 inches) and I'm proudly wearing my 15 year olds hand-me-downs. Today, I will rake the leaves, cut the grass (human power mower and hand rake only please) and run. It's all about a slow and steady process of healthy eating and exercise. Just get started, small baby steps and stick to it.
Just a few words about the The Diabetic Exchanges. It's basically about eating 40- 50 grams of complex carbs at every meal. Complex carbs are great because they have much fewer calories than fatty foods, are healthier and often have more nutrients. High fiber carbs make you feel full longer, and thus less likely to grab empty calorie snacks. The rest of the exchange, meat, dairy, etc, is just like following the food pyramid (food plate).
Read the New York Times article. The take home message for me is that my genetics suck and that the combination of diet, exercise, and meds, together are working. The harder I work the less I will need meds in the future. Am I ready for the challenge? Absolutely.
Next time, a side trip into politics. Until then, Don T
But as they say, timing is everything. Today's New York Times (10/20/12) page A17 "Diabetes Study Ends Early With a Surprising Result" basically crushed with a sledge hammer everything that I've worked so hard for the last year and a half. Am I going to stop? Never, I've never been healthier, leaner, or more full of energy. So here's my re-write of todays blog:
I never focused on losing weight but since the summer of 2011, I went from 200lbs (36 inches) to 150lbs (31 inches) and I'm proudly wearing my 15 year olds hand-me-downs. Today, I will rake the leaves, cut the grass (human power mower and hand rake only please) and run. It's all about a slow and steady process of healthy eating and exercise. Just get started, small baby steps and stick to it.
Just a few words about the The Diabetic Exchanges. It's basically about eating 40- 50 grams of complex carbs at every meal. Complex carbs are great because they have much fewer calories than fatty foods, are healthier and often have more nutrients. High fiber carbs make you feel full longer, and thus less likely to grab empty calorie snacks. The rest of the exchange, meat, dairy, etc, is just like following the food pyramid (food plate).
Read the New York Times article. The take home message for me is that my genetics suck and that the combination of diet, exercise, and meds, together are working. The harder I work the less I will need meds in the future. Am I ready for the challenge? Absolutely.
Next time, a side trip into politics. Until then, Don T
Thursday, October 18, 2012
Leaving the Doctor's Office
When I left the doctor's office, I was scared, upset and most of all bitterly angry at myself for letting things get so out of hand. I was diagnosed with type II Diabetes and was put on Meformin. I knew right then that I was going to turn things around, not starting tomorrow, but that very day. Both of my parents died fairly young, my dad from complication of diabetes, and mom, who battled heart diseases for many years, from cancer. I had to do this, no turning back, if not for myself, but for my wife and kids. First, I cried when I had to explained everything to my wife, then I sought knowledge, and started on a road to a healthy life. I really hope that some of my ideas and experiences can be helpful to you, even if just a little, or to know that we're not alone.
I look forward to sharing my first steps next time.
Thanks for listening, Don T.
I look forward to sharing my first steps next time.
Thanks for listening, Don T.
Sunday, October 14, 2012
Entry 1: My Story
My name is Don, and I would like to share my story with you. My wife and I spent the Columbus Day Weekend at her friend's vacation home in rural Vermont, eating, hiking and relaxing. There were several couples there, and our host for the weekend was a former chef. I spent a lot of time in the kitchen with her sharing stories, cooking ideas, and confiding in her about my life over the past two years. Her passion is bringing big tastes to healthy foods. My passion, mission, and goal is to turn my life around, taking a body that had succumbed to the stresses of midlife and return to one full of energy and health. My hope is that I can exchange some simple ideas for healthy living. I am not an expert, but I read a lot and through trial and error have found a fair measure of success in turning my life around. I also had the help and support of a wonderful doctor, who not only scared the hell out of me but has kept me motivated to stay the course.
During the summer of 2011 I was feeling really sick. My symtoms included being significantly overweight, heat intolerance, profuse sweating, urinating all night, lack of energy and constant headaches. My bp was 180/ can't remember. The diagnosis list was long: blood pressure = bad, Diabetes ( A1C = 13), cholesterol = off the charts, trigylcerides = off the charts, all kinds of other labs = a mess, fatty liver. Why was I surprised? I shouldn't have been. I have known for years that I have all the risk factors for heart disease and for type two diabetes. I had spent the majority of my adult life eating pretty healthy, low fat, little red meat and no fast food joints. These last few years, however, things seemed to go off the rails, and I paid the price; I got so fat and lazy and really sick. If this story ended here I wouldn't want to share it with anyone, but my life now is a picture of excellent health, great lab numbers, great blood pressure, high energy, and a great outlook. It has taken a lot of work to get to this point, there has been some unexpected turn of events, mostly good, a few set backs, and a lot of fun. I'm not finished yet and I would like to tell my story a little at a time, hear yours, and share ideas and inspiration.
During the summer of 2011 I was feeling really sick. My symtoms included being significantly overweight, heat intolerance, profuse sweating, urinating all night, lack of energy and constant headaches. My bp was 180/ can't remember. The diagnosis list was long: blood pressure = bad, Diabetes ( A1C = 13), cholesterol = off the charts, trigylcerides = off the charts, all kinds of other labs = a mess, fatty liver. Why was I surprised? I shouldn't have been. I have known for years that I have all the risk factors for heart disease and for type two diabetes. I had spent the majority of my adult life eating pretty healthy, low fat, little red meat and no fast food joints. These last few years, however, things seemed to go off the rails, and I paid the price; I got so fat and lazy and really sick. If this story ended here I wouldn't want to share it with anyone, but my life now is a picture of excellent health, great lab numbers, great blood pressure, high energy, and a great outlook. It has taken a lot of work to get to this point, there has been some unexpected turn of events, mostly good, a few set backs, and a lot of fun. I'm not finished yet and I would like to tell my story a little at a time, hear yours, and share ideas and inspiration.
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