I was forced to clean out my laptop files tonight. Mainly because I get the warning that my 'scratch disc is full' and my Facebook feed refuses to show up. Through the digging of old files, I came across this...
It looks like a confusing slew of numbers, right? Right. This was the mandated log I kept of blood sugars during my second pregnancy. It almost brought tears to my eyes remembering how tedious it was.
First thing in the morning - prick your finger, squeeze, and check sugar.
Two hours after EVERY meal - prick, squeeze, and check sugar.
If you have ever experienced diabetes or unstable sugars, you know to prick the meaty part of your finger. Rotate fingers, switch sides, and after a while the throbbing redness turns to calloused numbness. This is why it is not recommended to use the index finger...especially for a nurse who has to feel for veins during a work shift.
In addition to the finger pricks, my second {and last} pregnancy came with belly sticks. Draw up insulin, swab belly, insert needle, and inject.
p.s. insulin burns
p.p.s. injections leave bruises
After a while, I was fortunate to get an insulin pen for injections. Dial to 14 units and click a button to inject. I am not squeamish, nor do I fear needles - but I remember holding my breath hoping I didn't hit an invisible nerve that would cause sharp pain.
In addition to the hard work of treating diabetes, I had to keep a log and report to an endocrinologist twice weekly with biweekly appointments. Time consuming? You bet! It was also expensive...glucometer, disposable test strips, lancets (to prick fingers), insulin, needles, alcohol swabs, gauze, and specialty doctor bills.
As of 2014, the CDC reported that 29.1 million people have diabetes and 27.8% of that number is undiagnosed...meaning 8.1 million people are not receiving medical care to treat the disease.1 I had gestational diabetes for 9 months. Imagine the time and cost incurred to those who suffer daily with no hope of the disease 'resolving' on its own.
There are two types of diabetes - the most common is Type II. While there is no cure, healthy nutrition and consistent exercise can improve the condition or even eliminate it. Diabetes is in my genes and I cannot change that. Darn sure I am going to do EVERYTHING in my power to prevent that tedious, painful, depressing, and restraining lifestyle.
I'm so thankful and blessed to have a healthy family and it seems to good to be true. What IS true is that I have worked hard to lose 30 pounds in a HEALTHY way. Diet patches, weight loss drops, fat blockers, and social gym memberships didn't work. There was no success hiding in a 'quick fix.' We continue to live a fit lifestyle with balanced eating and healthy portions. Make your life count with good choices now. In the end, it's what brings happiness and purpose...and saves a whole lot of money.
Sources: 1: CDC Stats
Showing posts with label 21 day fix. Show all posts
Showing posts with label 21 day fix. Show all posts
Aug 12, 2015
Jul 23, 2015
Grilled Pork Tenderloin with Clean BBQ Sauce
It's still summer! We are making full use of good weather by grilling our favorite meals. This is an all-time family treat...grilled pork tenderloin. This is the perfect cooking method to ensure your pork is tender and juicy - not dry and stringy! Enjoy!
Pork adapted from AllRecipes
Clean Sauce adapted from My Whole Food Life
GRILLED PORK TENDERLOIN with CLEAN BBQ SAUCE
Serves: 4-6
PORK INGREDIENTS
- 2 pork tenderloins (1 lb total)
- 1 tsp garlic powder
- 1 tsp salt
- 1 tsp black pepper
- 1 cup BBQ Sauce (see recipe below)
DIRECTIONS
- Prepare grill for indirect heat.
- Season meat with garlic powder, salt, and pepper.
- Lightly oil grill grate. Place tenderloin on grate and position drip pan under meat. Cook over indirect heat for 30 minutes.
- Brush tenderloin with BBQ sauce. Flip and coat with BBQ sauce. Continue cooking for 15 minutes or until meat temperature reads 145 degrees F.
- Allow pork to rest for 10 minutes. Slice and serve with additional BBQ sauce for dipping.
CLEAN BBQ SAUCE
INGREDIENTS
- 1/2 cup tomato paste
- 1/2 cup water
- 4 Tbsp Worchestershire sauce
- 2 Tbsp garlic powder
- 1/2 tsp salt
- 1 tsp black pepper
- 2 Tbsp raw honey or maple syrup
DIRECTIONS
- Mix all ingredients in small bowl.
- Use immediately or store in refrigerator for up to 3 weeks in airtight container.
Pork adapted from AllRecipes
Clean Sauce adapted from My Whole Food Life
LABELS:
21 day fix,
BeachBody,
clean eating,
Nutrition,
recipes
May 11, 2015
Stuffed Portobella Mushrooms
I LOVE helping others improve their nutrition, fitness, and overall lifestyle! Some people muddle through the changes, but most embrace their newfound health and happiness. My good friend, Shannon has grabbed her life by the horns and is rocking out 21 Day Fix. This recipe comes straight from her culinary creativity and is approved for 21 Day Fix. Oh!...and it's delicious!
21 Day Fix count: 1 mushroom = 1.5 green, 1 red, 1 blue
STUFFED PORTOBELLA MUSHROOMS
Yield: 2 stuffed mushrooms
INGREDIENTS
- 2 medium/large portobella mushrooms
- 1.5 cups ricotta cheese
- 1 cup fresh baby spinach, rinsed and pat dry
- 1 Tbsp italian seasoning
- 1 tsp garlic powder
- 1/4 tsp salt
- 1/8 tsp pepper (optional)
- 2/3 cup mozzarella cheese
DIRECTIONS
- Preheat oven to 350 degrees F.
- Rinse mushrooms. Pat dry and set aside to fully dry.
- Combine ricotta, seasonings, spinach, and 1/3 cup of the cheese.
- Divide mixture evenly and stuff each mushroom. Top with remaining cheese.
- Bake at 350F for 20-25 minutes.
- Serve with your favorite side.
21 Day Fix count: 1 mushroom = 1.5 green, 1 red, 1 blue
LABELS:
21 day fix,
Nutrition,
recipes
Mar 24, 2015
Simple Stuffed Peppers
This amazing dish has always been a favorite in our family! I recently found a wonderful recipe for stuffed peppers and guess what?? ...more flavorful and healthier! Enjoy!
SIMPLE STUFFED PEPPERS
Yield: 4 stuffed peppers
INGREDIENTS
- 4-6 red or green bell peppers
- 1 lb. lean ground turkey
- salt, pepper, garlic powder to season
- 3/4 cup yellow onion, diced
- 3/4 cup bell pepper, diced (used from tops of peppers)
- 3/4 cup marinara sauce (pick your favorite)
- 1/4 cup Arrabbiata pasta sauce (for a flavor kick)
- 1 cup shredded mozzarella cheese (may substitute with cheddar)
- 1/4-1/2 cup shredded cheddar cheese for topping
DIRECTIONS
- Cut tops of peppers and clean out seeds. Reserve pepper tops and dice for filling. Set aside.
- Cook ground turkey over medium heat until no longer pink. Drain.
- Add in diced peppers, onions, and seasoning. Saute with meat until slightly tender.
- Add both pasta sauces until meat and veggie mixture are barely moist. Add in cheese, reserving 1/4 cup for topping. Stir until cheese is melted.
- With peppers upright in foil lined pan, fill each one with meat mixture. Top with cheddar cheese. Cover by tenting loosely with foil.
- Bake at 350 degrees F for 30 minutes. Remove foil and continue to bake for 15 minutes or until cheese is golden.
- Serve warm!
** Quick tip: Evenly cut off bottoms of peppers so they will easily stand in baking pan. Be sure not to cut off too much as this will leave holes in the bottom of the pepper.
Adapted from: Kalyn's Kitchen
LABELS:
21 day fix,
Nutrition,
recipes
Feb 7, 2015
Hearty Oatmeal - 2 Ways
Oatmeal is one of my favorite, easy go-to breakfast meals. It is the perfect choice to fuel my morning and just like Greek yogurt, there are so many options to make it your own!

A great variation is this banana bread slow cooker oatmeal from Garnish with Lemon (ingredients photographed below). This method uses steel cut oats, so it is a bit thicker. Initial prep takes more planning, but this recipe is easy to make on Sunday and keep for breakfast all week!

My favorite method uses quick oats made on the stove. Ready in less than 5 minutes and family approved! If you are following the 21 Day Fix nutrition plan, this is a very hearty way to start your day!
Hearty Quick Oatmeal with Fruit
INGREDIENTS
DIRECTIONS
21 Day Fix count: 1 yellow, 1/2 red, 1 tsp, 1 purple


My favorite method uses quick oats made on the stove. Ready in less than 5 minutes and family approved! If you are following the 21 Day Fix nutrition plan, this is a very hearty way to start your day!
Hearty Quick Oatmeal with Fruit
INGREDIENTS
- 1/2 cup water
- 1/4 quick oats
- 3 Tbsp egg whites
- 1 tsp coconut palm sugar or agave
- 1 cup blueberries or favorite fruit
DIRECTIONS
- Bring water to a boil in small saucepan.
- Stir in quick oats and cook for 30 seconds on medium heat.
- Stir in egg whites and cook for an additional 45-60 seconds, until desired consistency. Oatmeal will thicken a bit as it cools.
- Pour cooked oatmeal into bowl and add coconut palm sugar.
- Stir in blueberries and enjoy!
21 Day Fix count: 1 yellow, 1/2 red, 1 tsp, 1 purple
LABELS:
21 day fix,
Nutrition,
recipes
Feb 3, 2015
Greek Yogurt
So many times, I find myself wandering to the refrigerator looking for something to eat...it's almost a mindless habit. Once I'm there perusing my food options, it's nice to have healthy options staring at me instead of chips, crackers, and cookies. This Greek yogurt snack has been a wonderful healthy alternative! It is perfect for a quick breakfast or a sweet evening snack. If you are not a fan of the taste of Greek yogurt, experiment with different add-ins. Read on for ideas. Easy enough to make in a hurry and very filling! Enjoy!
SWEET GREEK YOGURT
INGREDIENTS
3/4 cup non-fat, plain greek yogurt (I like Fage)
1 tsp agave or honey
1/4 cup blueberries
1/2 tsp pecans, almonds, or walnuts (opt)
DIRECTIONS
Measure yogurt and add agave. Stir well and add your favorite berry, nuts, or chocolate chips. Enjoy!
MORE IDEAS: Try mixing Shakeology or PB2 (powdered peanut butter) in with yogurt for a smooth mousse and garnish with chocolate chips. Mix with mashed bananas and pecans. What's your favorite?
SWEET GREEK YOGURT
INGREDIENTS
3/4 cup non-fat, plain greek yogurt (I like Fage)
1 tsp agave or honey
1/4 cup blueberries
1/2 tsp pecans, almonds, or walnuts (opt)
DIRECTIONS
Measure yogurt and add agave. Stir well and add your favorite berry, nuts, or chocolate chips. Enjoy!
MORE IDEAS: Try mixing Shakeology or PB2 (powdered peanut butter) in with yogurt for a smooth mousse and garnish with chocolate chips. Mix with mashed bananas and pecans. What's your favorite?
LABELS:
21 day fix,
Nutrition,
recipes
Jan 19, 2015
Egg Muffins ...on the go
Breakfast is a must! Since my son started Kindergarten, there are more daily tasks that need to be done each morning. Breakfast for kids, pack snacks and lunches, get dressed, bundle up, pack up bookbags, homework, and on and on...
I love stovetop oatmeal, but it takes time! These egg muffins are an easy grab and go solution for breakfast and will give you the protein and fresh veggies you need to start your day right. And it's 21 Day Fix friendly. One batch makes 12 for the week... how easy it that?! What's your favorite, easy breakfast?

Recipe:
Yield: 12 muffins
Ingredients:
- 8 whole eggs
- 3/4 cup egg whites
- 1 cup green or red bell pepper, chopped
- 1/2 cup grape tomatoes, halved
- 1/2 cup turkey bacon, cooked and crumbled (4-5 slices)
- olive oil spray
Directions:
- Preheat oven to 400F and lightly grease a muffin tin pan with olive oil.
- In a medium bowl, combine whole eggs and egg whites. Whisk. Add all other ingredients and mix until combined.
- Fill muffin tins 3/4 full with egg mixture.
- Bake for 10-12 minutes until egg is set. Remove from oven and cool for 5 minutes before removing from pan.
- Muffins may be stored in refrigerator for up to 7 days. To serve, lightly warm and enjoy!
21 Day Fix conversion: 2 muffins = 1 red, 1/4 green
LABELS:
21 day fix,
clean eating,
Nutrition,
recipes
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