Pancakes packed full of protein!

Mix all ingredients till smooth.

Pour into a lightly oiled skillet.

Turn when bubbles break the surface.

Cook for a few [...]]]>

Oat Bran Pancakes

Pancakes packed full of protein!

• 1 egg, organic preferably
• 2 Tbsp oat bran
• 2 Tbsp FAGE Total 0% Greek yogurt
• 1 tsp Stevia
• 1 tsp. Cinnamon
• 1 tsp. Vanilla

Mix all ingredients till smooth.

Pour into a lightly oiled skillet.

Turn when bubbles break the surface.

Cook for a few more minutes.

I don’t add any sweetener to these anymore.

In the beginning of my Sugar Challenge, I added a few drops of pure maple syrup and a pat of butter.

Then I switched to only butter.

Now I am able to enjoy the delicious flavor of the Oat Bran Pancakes just as they are.

Enjoy!

wild phlox growing along the walking trail

(NOTE: This is the second part in my Pathways to Health series)

I am beginning Week 8 of my journey to wellness.

I began with a Sugar Challenge.

I have shed 15 pounds so far, with 10 more to lose.

I’d like to share some tips I’ve [...]]]>

wild phlox growing along the walking trail

(NOTE: This is the second part in my Pathways to Health series)

I am beginning Week 8 of my journey to wellness.

I began with a Sugar Challenge.

I have shed 15 pounds so far, with 10 more to lose.

I’d like to share some tips I’ve learned along the way! 

15 Tips for Weight Loss

• Stop Making Excuses for Yourself  I added 25 pounds going through Menopause. I convinced myself, “It doesn’t matter what I eat or how much I exercise, my hormones are driving this. There’s nothing I can do about it; so I might as well eat whatever I want!” I began eating unhealthy foods and snacks with larger portions. “You realize, don’t you, that you are the temple of God, and God himself is present in you? No one will get by with vandalizing God’s temple, you can be sure of that. God’s temple is sacred—and you, remember, are the temple.” ~1 Corinthians 3:16-17 (MSG)

• Have Healthy Thoughts  I am a child of God. He loves me unconditionally! Just as He loves YOU! He wants the very best for us and from us. I began to think of healthy, vibrant friends. They helped me realize it is definitely attainable to be healthy in this season of life! Do not live to eat, but rather eat to live. Huge difference! “Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.” ~1 Corinthians 6:19-20 (NIV)

• Find a Good Doctor/Nutritionist I found a local chiropractor who also practices nutrition. I injured my back and foot while running a few years earlier. My back and foot are now back to normal, which makes exercising enjoyable again! He is teaching me how to eat properly according to my body’s needs. I am taking organic, whole food supplements from Standard Process that my doctor believes my body needs to do what it is designed to do. Some supplements I take are for hormonal support, although not hormones per se. Standard Process’s website has a form to help you find a local doctor.

• Find an Accountability Partner My dear friend, Danelle, walks with me 3-4 mornings each week. We report our weight gains/losses to each other as well as what we are eating. Not only is she good for my physical well being, but also for my emotional. We have shared joys and triumphs along the trail, as well as tears. We genuinely care about one another. Love one another unconditionally. Encourage one another.

• Sugar Challenge Avoid or drastically reduce all sugars: honey, maple syrup, brown, raw, and especially white sugar! Avoid all white flour and white flour products: bread, pasta, crackers, cereals. Avoid/reduce wheat products and starches too. READ labels! Sugar is hidden in many different foods under numerous names. Educate yourself. If the serving size has more than 3 grams of sugar, look for something else to eat. Or halve the serving size. Watch this video to see why you should stop eating sugar.

• Drink More Water I feel more energetic when I am hydrated. When I first began my Sugar Challenge, I diluted 100% fruit juices with water. I occasionally drink diluted juice with Mangosteen juice.  I also enjoy adding some Organic Green Super Food from GoL to some diluted juice for liver and immune support.  I have to admit this step is where I struggle the most. Keeping track of my daily water intake in my food journal helps.

• Keep a Food Journal “Don’t bite it unless you write it!”  I have decided against eating certain foods because I did not want to write it in my journal that my doctor goes over monthly. Plus, it does help when I decide to indulge (say with some frozen coconut milk), I am sure to watch closer what I eat the rest of the day. Be sure to show it to your accountability partner often!

• Eat More Protein Eat protein at every meal and with snacks. I have eggs for breakfast and hard boiled ones for snacking. Lentils are excellent too! My doctor gave me a delicious recipe for oat bran pancakes (a good source of protein). Add FAGE Total 0% plain Greek yogurt to your diet. I substitute it for sour cream for veggie dips. Use it in smoothies. Princess stirs in blueberries and freezes for a yummy dessert.

• Choose to Be Content Make a conscious decision that you will be content with eating smaller portions. No seconds. I use a salad plate for my meals. It looks full but since it’s a smaller plate there’s actually less food. Enjoy treats. If I feel I am depriving myself, I overindulge! To avoid that, I allow myself a small portion. Sometimes only one spoonful is enough. One of my favorite treats is 90% cocoa bars! Only one square a day! Very satisfying for my love of chocolate!

• Probiotics  If you have ever taken an antibiotic, you need a good probiotic. I tried cheaper versions at a discount store with poor results. Our family now uses Garden of Life Probiotics sold at our local health food store.  Our bodies need healthy bacteria colonies to keep unhealthy bacteria in check, support our immune system, aid in digestion, and for the assimilation and production of vitamins and nutrients in our intestines.

• Eat Twice as Many Veggies as Fruits Look for the book The World’s Healthiest Foods at your library. Try new veggies! I know some of you have told me, ‘I just don’t eat vegetables’. Be open to giving your body (God’s Temple) the nutrients it needs to thrive. Use Fage 0% yogurt with Ranch seasoning as a dip. Try melted unsalted butter or Butter Buds. Experiment with different herbs to enhance flavor. Toss with a little Sesame Seed Oil. Fruits can be enjoyed too, but in moderation. I usually eat 2 or 3 fruits a day.

• Get Up and Move I thought I had to sweat profusely and get my heart racing to make a difference. Not true! Walking is an excellent form of exercise. The picture above is from the trail I use. Fragrant wild phlox and honeysuckle pave the path. Cottontail bunnies hop along in front of us. Beautiful! Find a place where you enjoy to walk. It could be the local mall. A treadmill at a gym. Or at home with a walking video (Leslie Sansone). IMPORTANT: Do NOT overdo it when you first start. Walk as long as you can. As your stamina increases, increase your time spent walking. Measure in minutes not miles! Keep track in your daily food journal. Check around for local walking clubs. The nearest hospital is a great place to ask. I am enrolled in one and just made my second goal. I will be rewarded later today with a backpack! Let’s get moving!

• Plan ahead when eating out Before I leave for vacation this summer, I will research online nutritional options for restaurants I anticipate we may dine at. I will have a game plan before setting one foot in the camper. I purchase and pack most of our food to take with us. Recently, our family decided to eat at our local Wendys. (I love the fact that they play contemporary Christian music in the dining area!) Beforehand, I searched their website for the healthiest option. I did the same for Subway. Boy was I surprised when I learned my regular sub was loaded with sugar! Here I thought I was eating so healthy, and yet even my bread choice was laden with sugar! Another tip: beware of fat-free dressings! After years of using them with the intention of living well, I found they are usually made with extra sugar to enhance flavor loss due to less fat. Lately, I have just been drizzling salads with olive oil mixed with raw apple cider vinegar, or just sesame oil.

• DO NOT WEIGH YOURSELF DAILY My weight fluctuates daily and within different times of day. Weigh yourself on the same day each week and at the same time. Just remember, we’re doing this to be HEALTHY, weight loss is just part of the package.

• Don’t eat after 7 This is tough for me to practice as I like to eat dinner as a family and some of us are not able to be home at 6. However, mornings after a late meal, I do not wake up feeling rested and energized. I am bloated and tired.

So, what say you?

Share some of your weight loss tips with me!

(NOTE: This is the first part in my Pathways to Health series)

The Path to Forgiveness can be a long and weary road. Yet, it is not an option. Christ commands it.

Almost 8 years ago, I enrolled in a class for new Christians, although I had been a Christian long as I could remember.

I [...]]]>

(NOTE: This is the first part in my Pathways to Health series)

The Path to Forgiveness can be a long and weary road. Yet, it is not an option. Christ commands it.

Almost 8 years ago, I enrolled in a class for new Christians, although I had been a Christian long as I could remember.

I wanted to learn all I could about living for Jesus.

Chuck was the perfect teacher.

He seemed to enjoy my hunger for deeper spiritual growth.

His compassion when tears spilled was comforting.

“Kathy,” he said. “What breaks the heart of God, also breaks your heart.”

I so enjoyed the filling of my spirit.

Until Lesson 5: Forgiveness.

I had to get honest with myself and my Heavenly Father.

Oh yes, there was someone in my life whom I didn’t extend forgiveness to.

Actually, I didn’t think it necessary.

After all, I didn’t hate this person.

I simply wanted nothing to do with them.

Well, God had other plans for this relationship.

The thought of this person made me quite emotional. Burdened.

Once I began the healing process to forgive, where there once was animosity, there now is LOVE.

That’s what God can do, friend!

Remember, you don’t have to see the entire staircase, just take it one step at a time!

Here is the journey I took to forgive adapted from Lesson 5:

Path to Healing:  Forgiveness

• Acknowledge your feelings to God: pain, anger, frustration, betrayal…

• Seek God’s perspective of the situation, of you, of the others involved…

“No, not seven times,” Jesus replied, “but seventy times seven!

~Matthew 18:21-22 NLT

Forgiveness is letting go and letting God.

Letting go of the anger. The resentment. The bitterness. The hurt.

Letting God fill [...]]]>

Then Peter came to Him and asked, “Lord, how often should I forgive someone who sins against me? Seven times?”

“No, not seven times,” Jesus replied, “but seventy times seven!

~Matthew 18:21-22 NLT

Forgiveness is letting go and letting God.

Letting go of the anger. The resentment. The bitterness. The hurt.

Letting God fill that empty space within you with His perfect peace.

It is kinda ironic that I feel led to write about forgiveness. 

After all, I tend to be a grudge holder.

I justify doing this to them because ‘back then’ they did that to me.

I’ve been hurt. Many times. By many people.

If I forgive and forget what they did to me, they just may do it again.

And wouldn’t that be the same as saying, ‘What you did doesn’t matter. It’s ok.’ 

Just write Doormat on my forehead.

Forgive them?!

It is much easier to ignore the hurt feelings and bury them deep inside.

The only problem with that is the hurt grows into bitterness.

It changes you.

How you think.

How you interact with those around you.

It will affect you physically: stress, anxiety, depression.

Those lead to illness and disease.

Hmm…maybe that’s one of the reasons God commands it from us.

While my relationship with Jesus grows stronger, my ability to forgive becomes easier.

However, harming someone I love is much harder to forgive.

Years ago, friends of my daughter betrayed her.

Hurt her.

My daughter was resilient, held her head high, and quietly moved on with life.

But ol’ Momma Bear, she didn’t forget so easily!

Awhile later, my daughter shows me a letter.

It’s from her one of her old friends asking for forgiveness.

I was dumbfounded! Are you kidding me?!

‘No!’ I told her. ‘She does not deserve your forgiveness!’ I left her room.

As I was crossing the threshold, I heard non-stop in my head:

SEVENTY TIMES SEVEN. SEVENTY TIMES SEVEN. SEVENTY TIMES SEVEN.

‘God, are you kidding me? You seriously ask me to forgive? Come on! You KNOW what they did to my daughter!’

He replied gently, ‘Yes, I know. And you know what they did to my Son.’

I knew who ‘they’ was referring to: the leaders of that time… you… me…

I am unworthy of God’s forgiveness, yet here I am: forgiven.

I turned around. Walked back into her room.

“God wants you to forgive her.”

My wise-beyond-her-years daughter smiled at me and said, “I already did! I got that letter yesterday.”

Oh, to have the faith of a child…

Here is a video of an amazing song: 7 x 70 by Chris August.

God sweetens outward pain with inward peace. ~Thomas Watson

Are you forgiving your brother seventy times seven times?

My Chiropractor is teaching me how to cook!

After almost two years of back problems, I broke down and went to a chiropractor.

It turned out that he also practices nutrition as well.

He told me I am addicted to sugar.

The next visit he suspected I may have an allergy [...]]]>

Sauteed Chicken

My Chiropractor is teaching me how to cook!

After almost two years of back problems, I broke down and went to a chiropractor.

It turned out that he also practices nutrition as well.

He told me I am addicted to sugar.

The next visit he suspected I may have an allergy to wheat and corn.

After whining how my entire diet revolves around wheat and I have already made huge changes in my eating habits, I surmised that I now have to learn to cook in a  completely new way.

I let him know I was already steaming my veggies. But then I realized I was using a plastic steamer appliance.

(I am on the journey to rid my home of as much unhealthy stuff as I can: including teflon and plastics in the kitchen. Note I said journey and still used a non-stick skillet here.)

He responded by giving me healthy recipes and explaining to me how to steam veggies with chicken!

I adapted his recipe somewhat to come up with this version.

I always MAKE IT MY OWN!

It is very simple and delicious!

Sautéed Chicken

• In a large skillet, pour in a few tablespoonfuls of Chicken Broth/Stock (read label for no MSG).
• Heat it till it begins to simmer.
• Place into skillet your sliced boneless Chicken Breasts ( try to use antibiotic/hormone free and free-range).
• Sauté the chicken pieces for about 2 minutes.
• Turn chicken.
• Add to skillet: Crimini Mushrooms and veggies. (I used leftover mixed veggies and green beans.)
• Cover skillet and steam for about 3 minutes.
• Uncover. Stir and sauté for about 4 more minutes.

There you go, a healthy alternative to stir frying with oil!

In under 10 minutes!

What veggies do you want to steam/sauté with your chicken?

I must confess.

I cheated on this one.

Well half anyway.

I used store bought broccoli, carrots, and red cabbage shredded in a bag.

If you want to be Susie Homemaker you can shred your own veggies and/or add other crunchy ones to the mix.

Today I am Kathy CookQuickly so [...]]]>

Broccoli Slaw

I must confess.

I cheated on this one.

Well half anyway.

I used store bought broccoli, carrots, and red cabbage shredded in a bag.

If you want to be Susie Homemaker you can shred your own veggies and/or add other crunchy ones to the mix.

Today I am Kathy CookQuickly so store bought it is!

Here is a simple dressing I use for Broccoli Slaw and Cole Slaw.

It probably would even make a good salad dressing.

Hmm…I’ll have to try it on my next salad…

So good!

Basic Slaw Dressing

In a bowl whisk together:

• 1 cup Olive Oil Mayo
• 2-3 Tablespoons Organic Apple Cider Vinegar
• ¼ cup or so Honey

basic slaw dressing

Fold in your veggies and enjoy your delicious and nutritious side dish.

I served it recently with Cheeseburger Casserole!

Broccoli Slaw and Cheeseburger Casserole

Can you think of other uses for this basic slaw dressing?