Category: insulin resistance

Exercise and Weight Loss Success

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Many of you know I believe in a healthy lifestyle or the Health at Every Size Movement http://www.haescommunity.org/. 

How do you determine the success of a health regiment or diet? I would wager that 90% of you would answer “weight loss”  or if you didn’t you probably would be thinking ‘weight loss’ in your head but saying something more socially acceptable.

Here’s the thing- THAT IS WRONG!!

Every day there seems to be more evidence that the link between weight, even obesity, and actual health is not as strong as we once thought.  This defies the logic of the ‘war on obesity’, Michele Obama, scores of trainers/dieticians but that doesn’t mean it is not true.

Read this book.  It will BLOW YOUR MIND

health at every sizeThink it is just one woman’s crazy enabling antics?  No.  The book has 7 pages of detailed recommendations from doctors, leaders, scientists etc.  (see articles for more back up

US News World Report 

New York Times, and New York Times

The Today Show

To start the book Dr Bacon (I know ironic last name) shares her testimonial.  Here it is directly from the book:

health at every size 2This quote might lead you to believe the book is merely anecdotal but its not.  There is real science to back up what she says about eating healthy, being happy and not worrying about weight.  She leaves no stone unturned answering questions about diabetes, cholesterol, heart disease, bone density, and even has the most brilliant defense against gastric bypass I’ve ever read. I’m telling you it will change the way anyone, not just the obese, look at eating, health and exercise. Here is my favorite (this is also quoted in Amy Farrell’s brilliant book Fat Stigma):

UC Davis.

“In this study, a group of fat women was divided into 2 groups, one receiving coaching in restrictive eating (diet) and exercise, the other being encouraged to eat a healthy diet, listen to their bodies cues, to foster ways to engage in fun exercise and take part in a fat acceptance discussion group.

Significantly group 1- the traditional diet/exercise group- initially lost weight, but by the end half had dropped out; most had regained weight; blood pressure, cholesterol, and other metabolic measures had not improved and self-esteem levels had dropped.

In contrast, group 2 hadn’t lost any weight, but most stayed with the 2 year program; their blood pressure, cholesterol, and other metabolic measures had improved dramatically; their self-esteem levels increased substantially; and they exercised regularly.  Encouraged to pay attention to their bodies, to stop restricting calories, to fight the discrimination they experienced as fat people, and to enjoy their bodies through physical movement and eating well- the non-dieters showed significant health improvements.  But, and this is the key point, they never became thin.”

Doesn’t that blow your mind?

One of Dr.  Bacon’s patients describes her battle and realization of her own worth so beautifully:

health at every size 3

I recently have become aware of the activist Jeanette DePatie, otherwise known as The Fat Chick.  She gets it.  I wish someone had explained this to me when I started exercising (instead I went into it expecting to lose 100 lbs in the first year. Sigh…)

I am happy most of the time. I love  my life most of the time.  I have times when I’m more fit than others but I’ve basically looked the same since I was 17 years old and I was always ashamed by that, like it was this big failure I could never overcome.  Now I just make sure I have clothes that fit me in lots of sizes and work out at least 3 times a week.  Would I like to be skinny?  Yes, but I’m finally not convinced I’d be any happier if I was (or healthier).  The guilt is for the most part gone.

I hope this encourages all of you.  I started my journey saying I was the Only Happy Fat Woman in America and I had friends who fought me on it.  They thought I was just being patronizing or disingenuous but it was true then and today it is still true (I really had someone argue with me saying I was basically full of crap.  Not true).  TV will make you believe you have to be miserable if you are fat (biggest loser sorry)  but its a lie! Be healthy, be happy, be human, have bad days, eat cake and then work out for an hour the next day, find stuff you love, therapies that work and live the best life you can.

Every time Tanya and I swim together people look and have a surprised expression.  I know they think ‘I’ve never seen a girl that looks like do what they are doing’ and that makes me so happy.  It may be my greatest legacy of all.

So thats what I have to say on that.  Get active.  Be happy.  Love life and Follow God.

And just keep at it.
And just keep at it.
Do something you never thought you could do. I love MMA (kick boxing) and I'm not too bad at it!
Do something you never thought you could do. I love MMA (kick boxing) and I’m not too bad at it!
Do a fashion show when you find a cute pair of jeans. Who cares!
Do a fashion show when you find a cute pair of jeans. Who cares!
Find something you love. Even after all the swims I've done it still makes me smile
Find something you love. Even after all the swims I’ve done it still makes me smile
My trainer who has stood by me for 4 years. She is why I go to treehouse and she is one of my rocks. I really love her.
My trainer who has stood by me for 4 years. She is why I go to treehouse and she is one of my rocks. I really love her.

I would also just add that my times in the water when I’m at my thinnest and best trained is about 3 minutes faster than when I’m not.  My recovery is much better but my time really isn’t.  Funny. It just goes to show what your definition of success makes such a difference in achieving it.  If I was only focused on times I’d never be successful.

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Fruit Trays

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So everyone knows I love entertaining and making food look beautiful.  The item I’ve probably had the most practice on over the years are fruit and vegetable trays.  I used to work for BYU catering where we made hundreds of fruit trays.  It was there I learned how to cut a pineapple and could get a pineapple cored and cut in about a minute.

Soon after college I got introduced to the Barefoot Contessa and her amazing fruit platters always filled me with glee.  They just looked so pretty :).  Granted she has food stylists and a bevy of helpers (not too mention quite the budget) but I think if you invited Ina Garten to a party she’d bring about as pretty a fruit tray as shown in the pictures.   Incidentally I wonder if Ina Garten’s friends are terrified to invite her over to eat.  How could you measure up?

Anyway, I started a diet on Monday and had to bring a treat to activity days for the young girls at church.  (Age 8-10).  I couldn’t think of anything that wouldn’t derail my diet and as I had been a slacker leader the last few months store bought seemed too lame.  So I decided to put together a fruit tray with my famous chocolate yogurt dip (so good!).

I must say I think it is my finest fruit tray creation yet:

Isn’t it pretty? White platters are easy to use for any occasion. The best entertaining tip my Mom gave me.

The fruit tray included strawberries, cherries, envy apples, banana and just for fun star fruit.  I had my chocolate dip (recipe below) and some store-bought caramel sauce (I’ve never quite mastered homemade caramel sauce).

I didn’t know if the girls would like the dark chocolate sauce but I think you can tell from this after shot that they liked it!

That’s what you call a plate licked clean!

Here are Ina Garten’s fruit tray tips:

“Once the base is set, you can add any kind of fruit that’s available.

I like to have one thing that is taller than the rest, such as a large bunch of grapes or a decoratively cut papaya, to give the platter height.

Then I add raspberries, strawberries, blueberries and fresh figs in casual but organized groups. The platter can look like a bowl of M&M’s if there are too many colors scattered with no order.

Visually, your eye needs to have a focal point and to be able to see each type of fruit.

After all the fruit is arranged, I add flat green leaves around the outside of the fruit, to set off the colors. Use lemon and galax leaves from your florist, or fig leaves and grape leaves  from your garden. Make sure they are pesticide-free and well washed.”

Some day I will be so on the ball I have lemon leaves on my trays but I’m proud of my attempt.  I think even kids respond better to something that is presented beautifully and it really doesn’t taken any more effort than throwing it on a plate.   Ok maybe a tiny bit more effort but hardly anything.

Here’s the recipe for the chocolate sauce.  Its super good.  This makes a lot of sauce.

Chocolate Yogurt Sauce

3 Lindt Dark Chocolate Bars- Lindt has tons of flavors including roasted almond, sea salt, chili, mint etc.  They are the best!

1/2 cup 2% greek yogurt

2-3 tbsp whole milk

heat chocolate over double boiler until melted.  Add milk, mix together over heat.   Will get a little thicker as it heats up.

Add yogurt once its cooled down.

Since I was making this for kids I added about a tsp of agave to make it a little sweeter.

You can add chopped nuts, toffee bits or whatever you like.  Can dip anything in it.  Shortbread is amazing!

ingredients for sauce

I made enough this time that I am setting little servings of it aside and freezing them for a quick treat.

single servings of sauce

As best as I can calculate on myfitnesspal.com these servings have 120 calories, 18 carbs, 8 grams fat, 6 grams protein, 11 grams sugar.

Enjoy!

I love sauces and dips. It makes me very happy

Perfect Saturday

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So I’m a very social person but to me the perfect day is one that combines activities and ‘veg’ time as I like to call it.  Today is a perfect example.  I woke up early and then went to pick up my bountiful basket.  The last few have been a bit skimpy but not this week.  It is huge!  We went with the tropical and blackberry addition but it ended up being still just under $40.  Pretty incredible.  The tropical basket has little tiny coconuts.  I’m not sure how to use them but that’s part of the fun. The blackberries are divine.  I’ve already eaten 2 containers!

All of this for under $40!

It was funny when I was picking up my basket a girl looked at the artichoke and said ‘What the heck is that?’.  I guess spending a lot of time in California I was introduced to artichokes from an early age.  I can understand never having tried them but to have no idea what they are?  Funny.

After picking up my basket I went to Boxing is for Girls and it was intense but awesome.  They have you do around a half hour of circuit training and this time it was relays with various tasks.  Its amazing how something that looks so easy like moving on your feet and hands with your but in the air is super hard. Wow! The last half of the class is punching practice and its my favorite.  You do some sets to practice your form and then they bring out the punching bags and you can go at it.  It really is a blast.  My friend Polly came last week and I didn’t know if she was really liking it but after the punching she was psyched.  She even signed up for a pass.

Love this photo
Jab Jab!

After boxing I came home, made lunch and watched my DVR of Say Yes to the Dress (the Atlanta version really isn’t as good!).  Then I made some almond flour cheese crackers.  I was reminded of them by my friend Jill who had them when I taught my class on low glycemic cooking.   This time I didn’t have quite enough almond flour so I had to use some brown rice flour.  I also tried a spin on the recipe and added some Tabasco.   Yum!

cheese crackers. Loaded with protein and flavor. Don’t overdo it because they do have a lot of calories from the almond flour. Still delicious.

Cheese Crackers with Almond Flour (Gluten Free)
(Makes about 30 crackers, recipe from The Gluten-Free Almond Flour Cookbook by Elana Amsterdam. This recipe is half the amount in the book, so double it and make the full recipe if you prefer.)

2 1/2 cup blanched almond flour (not the same as almond meal) (I use honeyville farms made right here in Utah).
1/4 tsp. salt (I used fine grind sea salt)
1/2 tsp. baking soda
1 cup freshly grated cheddar cheese (I used extra sharp cheddar and lightly packed it into measuring cup)
3  T  grapeseed oil (or olive oil works great if you don’t have  grapeseed)
2 large egg

 Preheat oven to 350F/175C. Grate 1/2 cup cheddar cheese.
In a medium-sized bowl, combine almond flour, salt, baking soda and cheese. In a smaller bowl, whisk together the egg and oil. Pour the egg mixture into the dry ingredients and stir until well-combined.Cut two pieces of parchment paper the size of your baking sheet. Put one piece of parchment on cutting board and put dough on top, or half the dough if baking on small baking sheet. (I made the dough into the shape of the parchment.) Put second piece of parchment on top of the dough and roll out with rolling pin until dough covers the parchment sheet.Remove top parchment and cut dough into pieces 2 inches square.  Slide the parchment with the cut dough onto baking sheet and bake crackers 12-15 minutes, or until lightly browned.Let crackers cool on the baking sheet for 30 minutes (or if you need to bake another batch like I did, carefully slide first batch off to cutting board to cool while you use baking sheet to bake the second batch.)

I had kind of gotten out of my low glycemic baking.  Not sure why but I think I’m going to dive into it again.  Elana Amsterdam certainly has lots of recipes for me to try! :).

Now I have the rest of the day to relax, rub essential oils on my wounds (another banner exercise week, 4 workouts.  Next week I have one planned every day except Sunday.  If I can pull it off it will be one of the only times I’ve done that.  It’s the home stretch.  My swim is coming in 14 days!)

To me this is the perfect Saturday.  Got enough busyness to feel productive but enough relax time to feel relaxed.  After the week I’ve had I need to feel relaxed. Maybe I will even read for a while.  Luxury!

(I was just reading over the post and wondered- who is interested in the various activities of my Saturday?  Well, maybe nobody but there it is. Enjoy!)

Calmness

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So this week has been tough.  Lots of drama from lots of sources including most prominently myself.  I think when it comes down to it seeing that 289 scared me.  It made me feel like 3 years of effort was all for not, and that’s a scary thought.  Everyone likes to think that their life has value and that they aren’t wasting time on a fool’s errand. For it to seemingly all go away was almost more than I could process.

It still scares me but I’ve made some progress-

Well, I went to my gym today.  Met with the dietician and it was actually pretty helpful.  We have some good plans that I’ve already implemented and we will see how it goes.  Then I met with my trainer who has stood by me for 2 years through it all.  I’m not going to lie there were tears and frustration and then smiles. The good news is I weighed using the fancy scale at the gym and it said 277.  Still a gain but only 4 lbs.  That I can live with without a panic attack!

Now I’m moving forward and going to do all I can to be successful.  If the meds make me gain despite all I can do than so be it.  My journey will still have meaning even if I get back to 313.  If that happens I can start again and keep trying.

Facing that fear of regression is actually a huge victory.  I’m sure anyone out there that has lost has had to face a similar fear.

Thanks in advance for all your support as I  get ready for this race and achieve greater health in my body.  I know it will be a rocky road ahead but I am determined to push forward, and try again.

I still wonder what it is that God is trying to teach me and why does this have to be so hard? I’m not ashamed to say I don’t know the answer but someday I will.  He knows and He is guiding me each day.

I thought of my favorite author today.  The book, aside from scripture, that I read when I feel sad or hopeless- A Gift from the Sea by Anne Marrow Lindbergh.  I just love it.

Here are some quotes from it that I love and felt strongly today.

Don’t wish me happiness – I don’t expect to be happy it’s gotten beyond that, somehow. Wish me courage and strength and a sense of humor – I will need them all.

“I would like to achieve a state of inner spiritual grace from which I could function and give as I was meant to in the eye of God.”

The sea does not reward those who are too anxious, too greedy, or too impatient. To dig for treasures shows not only impatience and greed, but lack of faith. Patience, patience, patience, is what the sea teaches. Patience and faith.

For happiness one needs security, but joy can spring like a flower even from the cliffs of despair.

I do not believe that sheer suffering teaches. If suffering alone taught, all the world would be wise, since everyone suffers. To suffering must be added mourning, understanding, patience, love, openness and the willingness to remain vulnerable.

I feel we are all islands – in a common sea.

Anyway, hope you all have a great Memorial Day.  Hugs from your smilingldsgirl.

Sugar Fast 2.0

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Yes you read right.  I have to go on the sugar fast again.  Urgh, groan, sigh…I went to the doctor’s today and I’ve been gaining weight since starting the thyroid meds (I know most people lose but leave it to my body to be weird).  Basically sugar is just problematic.  Especially with all the training I’m doing.  I have to make sure that I am eating the right kinds of food because my metabolism is all messed up.

On the plus side, I feel good.  I feel strong.  My pain is improving.  I know the meds are working.  My times are getting better and better.  I know I am a healthy person.

I just have to help them out by being extra strict.  I’m not going to lie to you- I’m not looking forward to it.  I’m starting slow- just perfect until next Saturday (I already have treat ordered for book club).

I just wish I could get to the point where I can be less intense.  I don’t think I can keep up perfection forever.  It makes me crazy! I’ve worked too hard to mess it up at this stage.  Just got to press on through.

Please accept my apologies in advance for the moaning and groaning I will assuredly do.

So, no sugar except for fruit, no white carbs…Sigh

This sucks but I’ve worked too hard to screw it up soon.  I just wish my body could behave like a normal human being and less of a freak show.  I’m so tired of getting a look of confusion from my doctor saying ‘Hmmm…This is unexpected?’.

Anyway, its been a frustrating day.  AHHHHHHH!

Back in the Pool

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Today I am tired and sore but glad to be so.  As I was working on my diagnosis I didn’t want to muddle my chronic pain symptoms with exercise related pain so I held off of any hard training.  This means its been a few weeks since I did a serious swim- really since the QUAC swim.  QUAC was awesome but it was very tough to recover from.   I think because I was going through other stress and the gnawing pain in my ribcage (which in itself is a stressor) it made the recovery more difficult.

Anyway, I wanted to be able to tell my doctor for sure that the pain I was feeling was the chronic pain, not something from exercise.  Also with labs and doctors visits I had to be careful to get my work hours in and that left less time for exercising; however, after a promising week of results with  my thyroid medicine I felt like I was ready to get back to training. As much as I moan and groan about workouts I really do miss them when I can’t do them anymore.  Especially swimming.

Today I met with my swim coach for the first time in over a month (crazy how fast the time goes!).  He gave me a good workout- 1500 meters with intervals (250m fast, 250m slow, 200m fast, 200m slow…all the way down to 50m).  It was intense and my arms felt heavy but it was awesome!

Back in the pool! My face was so red after the workout. Something about these post-workout photos I love

There is something about diving into the water that I find so therapeutic.  There is a peace in the white noise of water that I love.  You can scream under water and nobody knows. I find the minute I dive in my mind becomes clear and the repetition of the strokes allows me to mull over the problems in my life.   Most importantly my body floats away, the pain with it.  I don’t feel like a heavy girl in the water.  I feel like I am flying!

It was great to get back in the water!  Tomorrow I meet with my trainer, thursday swim with my friends and Saturday I am taking boxing lessons!  I’m so excited about that!  Yes, I’ve always wanted to take boxing lessons!  There is a gym in Salt Lake that teaches boxing classes just for women.   http://www.boxingisforgirls.com. I think it will be awesome.  I took self defense at BYU and loved it. So, take notice and don’t tick me off in the future.  I will be trained! 🙂

I got my first bountiful basket this Saturday!  It was delicious! I’ve been enjoying the oranges this week and all the yummy vegetables.  I made corned beef and cabbage on Sunday and that was yummy (my fridge is now stuffed with crockpot meals I’ve made the last few weeks!).   Today I had a steak.  My mother can not make steak.  Cooks it to death.  Once I learned how to make it right I love it! Its expensive and high in calories but for an occasional indulgence Ok. Especially after my intense swim.  Don’t get too worried because with all my delicious veggies I made a massive salad to go with the steak!

There is something better about carefully selected produce.  You don’t really realize it until you try the good stuff and there is such a difference.  Yesterday I had dinner at Anna’s and she made ginger ice cream.  With the fresh grapefruit and orange sections the citrus and ginger combined well, creating a delicious dessert.

My friend Kate and I decided we will do the baskets every other week.  For $20 how can you go wrong?  (We split the box equaling $21.50 per person). This week they had special pineapples to order.  Hope they will have something like that next week.  Yum!

Twin Cakes

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As all my facebook friends know I’ve found a new obsession.  Twin Cakes raw gluten-free snack bites.  These delectable ‘cookies’ are low glycemic, low sugar, low carb and despite their small size they pack a ton of flavor.  I like them so much that I emailed the owner (one of the twins Lori) and she agreed to give me a bulk rate.  I now have 16 bags coming this week- that’s 160 balls in various flavors:

the brownie bites are very rich. Under 100 calories, 6 gr sugar, 9 carbs. For strong chocolate lovers only.
mint chocolate coconut bites
spiced hazelnut dough balls

And I ordered the Cinnamon Coconut bites which they do not have a photo for on their site.  I will sell bags to anyone who is interested at cost. This is really just a way for me to get healthy goodies at a discount.  I’m not making anything. Call me for the prices. They are between 8-10.

Spiced hazelnut dough ball –  4 bags for
Brownie bite – 4 bags
Cinnamon coconut bite – 4 bags
Mint Chip coconut bite –  4 bags

There are 10 bites/balls per bag.

If you are lucky enough to live near certain stores that carry their product I am very envious.  I can’t say how delicious I think they are.  I just love them so much!   If someone tried to tell me I couldn’t eat them I think the fangs would come out.

Ingredients for brownie bites (as an example) maple syrup, cocoa powder, coconut oil, coconut butter, coconut flour (all organic).

Ingredients for cinnamon coconut bites- coconut flakes, maple syrup, coconut oil, coconut butter, cinnamon (all organic).

Most ‘healthy sweets’ taste just awful which leaves me craving for the bad stuff.  These bites are full of flavor.  You really don’t need to eat more than one.  Plus they last forever.  If refrigerated could have them for many months. They are also vegan for anyone interested in that.

It actually means something to me to be able to eat something sweet and have it not ruin my diet.  Something sweet that actually tastes GOOD! It really does add to the quality of my life.  The first time I tried one I literally had a few tears. I had just finished the sugar fast and it was like yes! This I can live with.  This is delicious! This is the sweet life!

Now, you cant eat bags and bags.  They are still a sweet but they are all pretty strong.  The temptation to eat more than 1 is usually not there for me.

If you come by my place ask to try one.  I want to get as many of my friends hooked as I can so I can make more bulk orders, possibly lowering costs even more or convincing Whole Foods or someplace around here to stock them.  They make me very happy.

So, if you are interested in any of the above items at the above prices let me know.  Again, I’m not making anything on this.  In fact, I will absorb the minor shipping charge.  No pressure because any that aren’t sold will be saved for me to gladly eat but if you want let me know.

I applaud people like the twins at Twin Cakes and Elana Amsterdam at Elana’s Pantry because they make good tasting products/recipes despite their dietary restrictions.  They aren’t happy with a ‘kinda, sorta, tastes like the real thing’ treat.  No,  they wanted something genuinely delicious.

I admire that type of thinking.  Too often I feel discouraged because something has been removed from my diet.  I don’t think ‘how could I make it work and make it still taste delicious’.  People like this inspire me to do better and be more adventurous.

I’ve got sweets coming…Life is good! :).

Btw- anyone who comes new to book club will get to try them.  This should definitely entice you to come!  (It sure would entice me!)

PB and J Pancakes

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Lately food has been a pain in the neck.  Everything just looks gross and I’ve had no appetite to eat much of anything.  I am sure that sounds peachy but it is kind of a pain.  I have food, healthy food, and I’m not eating junk but just looking at my fridge makes me feel nauseated.  I can’t explain it. The odd thing is eating these super small amounts I feel great!  I feel alert, happy, light.   This whole month I have felt really well.  I’ve had painful days but not as many as in other months (I think part of it is this amazing weather we’ve had.  I feel weighted down when the weather is cold and gray).

Anyway, as I bird-eat I find that I have to freeze a lot of what I make because I’m just not very hungry.  Its hard to make meals for 1 anyway but even if I do there is still at least one portion left these days.  Some things freeze better than others.  Like the other day I made these thai peanut noodles.  They didn’t reheat well and kind of turned black.  Still tasted good but looked gross.

The pork I made Sunday has saved well and will be nice to have frozen for quesadillas, pizzas, omelets ect. I am working to come up with recipes that I can freeze so that hopefully we can have a healthy, low GI, freezer meal party.  A couple of my friends are already interested.   The problem is a lot of freezer meals contain creamed soups and preservatives which I do not want, especially hanging around in my freezer for months.  If any of you know of good freezer meal recipes that are low in sugar and white carbs send them my way.  Does anyone know how quinoa freezes?

So, today I decided to make my whole wheat pancakes as previously posted https://smilingldsgirl.wordpress.com/2011/09/23/whole-wheat-pancakes/.  This was a recipe given me to my internet friend White Lilly .   These are not the heavy whole wheat pancakes you are used to but are light and fluffy.  (This time I used Stevia instead of sugar.  It didn’t really work.  I would use agave instead.)

Anyway, to shake things up a bit I decided to make PB and J pancakes.  So, I took a bag of frozen strawberries on the stovepot, melted them down (didn’t need any liquid because of the ice but if you made from fresh might need 1/4 water), and a tbsp of stevia.  I let it cook until the strawberries were wilted.  At this point you could blend it to make it smooth but I kind of like the hunks of strawberries.

Strawberries, raspberries, peaches and cherries are all considered LOW GI fruit. Having an index of 32 or below.  Kiwi’s, figs, mangos and bananas are nearly double; however, they can still be valuable for other reasons if used sparingly.

With the finished strawberry topping I spread a layer of creamy peanut butter on each pancake and then poured the strawberries on top (the strawberries will be good on yogurt or ice cream.  Nice way to use frozen fruit, which is cheaper and lasts longer)!

PB and J pancakes. I've been trying to have better food photography on my blog. What do you think? I honestly couldn't eat all of this only 1/2. It was really good though.

And look at all I was able to save, enough for 5 more breakfasts.

5 Breakfasts in the freezer! Ziplocs work the best to stuff things in my little freezer

I’d like to get another smaller freezer because mine is always crammed full.  If anyone has a deal let me know.   This is the kind I would like:  I am hoping to find one used, on sale.  We will see.

Anyway, enjoy the pancakes and start experiencing with freezer meals and please send me your successes. Love ya!

Rachel’s Homemade BBQ Sauce

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I love sauces.  One of the hardest things about sticking to a low GI diet is that most produced sauces/dressings are high in added sugar.  In addition, most not only have sugar but have high fructose corn syrup which is like concentrated sugar.  This left me with dry, boring food.  😦

Lately I’ve been experimenting a lot in the kitchen and trying to come up with recipes that are low GI and taste good.  I’ve had 2 less than stellar successes but today I think I scored.  ( I tried to make enchiladas with my own enchilada sauce and they were such a disappointment.).

I have made my own barbeque sauce!  BBQ sauce is usually loaded with sugar, molasses and honey.  Especially my favorite, Kansas city style, which is a dark, rich sauce.   Now I made this sauce with agave but you could use coconut syrup or brown rice syrup or yacon- whatever low GI sweetener floats your boat.  I don’t think stevia would work as well in this recipe because it isn’t a liquid syrup but you can try it!  I am also not a fan of splenda. Its not natural like the stevia or agave plants and to me it has a chemical aftertaste.

(For agave haters read this) The Agave Bad for You Fallacy

One thing you have to remember is that any sweetener is just that a sweetener but some are absorbed less quickly and converted into glucose.  Its kind of like the difference between whole grains and white flour.  They are both grains but one is absorbed more quickly than the other.  Our bodies are designed to taste sweet, salty, sour, bitter, and unami, and I believe it is important that any diet for it to be a realistic lifestyle change must incorporate all of these taste buds.  They are there.  They aren’t going away.  Doing a sugar fast may be helpful to change habits and lessen cravings but unless you cut out your tongue you will always want sweet.

there are areas of your tongue designed to taste sweet. Its how our body is made. Find healthier ways to satisfy those natural cravings

So, my goal is to find ways to satisfy my taste buds without raising my blood sugar levels (and its working I haven’t had a high reading in a year).  I try (sometimes unsuccessfully) to take regular dishes and lower the simple carbs and substitute/reduce the sugar in them.  (Any recipes you have in this regard I’d love!).

My sister and a friend are coming over tonight and she suggested we make this soda pop crockpot pork I’ve made in the past.  At first I thought, no way!  If there was ever a dish loaded with sugar this is it.  In addition to 2 cans regular cola an average recipe has 1 cup or more of highly sweetened bbq sauce and an additional 1/2 cup of brown sugar.

One of the things I admire about people like Elana Amsterdam is she hasn’t let her celiac disease stop her from eating anything.  She finds a way to make cupcakes, cookies, crackers, pies all within her food restrictions (she also uses agave and explains why).  Amy Medling is another good example.  Her menus are so full and rich and yet completely PCOS/Low GI friendly.

I think an attitude of looking at food limitations as a fun challenge, not as a burden, is very commendable.  Sometimes I feel like all I get is one more thing I can’t eat each day (especially during the sugar fast, someone told me I couldn’t eat sugar free gum and I about lost it.  I couldn’t take all the no’s anymore!).

Never to be undone by a challenge I decided to go for it.  The pork is brewing in the crockpot right now but I have a feeling it will be delicious.  I used oogave cola soda .  This soda uses agave instead of high fructose corn syrup or sugar.  Again, its not about it being a non-sweetener because it is but it is a better choice.

So, then I added a cup of my awesome homemade bbq sauce.  Even if the pork doesn’t turn out it was worth it just for this recipe I invented. (And remember you are using just a little bit of sauce.  The recipe makes over 4-6 cups.  (I didn’t measure the final amount but it was a lot).

Here goes:

Homemade Low GI BBQ Sauce

1 large can tomato sauce (or pureed tomatoes in a blender and strained)

1/2 cup of water

1/2 c balsamic vinegar (doesn’t have to be the fancy stuff.  I used some I got from the dollar store!  Save the good stuff for bread or strawberries.  I think you could also use apple cider vinegar which has some health benefits but it wouldn’t give you the dark KC BBQ look.)

1/3 c agave (can add a little more depending on taste)

1/2 tsp onion powder

1/2 tsp garlic powder

1/2 tsp mustard powder

1 tbsp chilli powder

1/4 tsp cayenne

1/2 tsp salt

1 tbsp yellow mustard

2 dashes of liquid smoke (start small and can add more because it packs a punch)

1/4 c Worcestershire sauce (this does contain hfc and sugar but it is such a small amount for a large quantity of sauce that I wouldn’t worry about it.  If anyone knows of a Worcestershire sauce that doesn’t have added sugars let me know. )

Mix all together with a whisk until it boils and then quickly turn to med low and let simmer for 45 minutes.  Then bottle and store in your fridge.

Rachel's Homemade LOW GI BBQ Sauce!

I’m really excited about this recipe.  I think it will be great on hot dogs instead of ketchup (and I do intend on making my own Low GI ketchup) or with sweet potato fries.  With roasted chicken it would be delicious, or on ribs it would be fabulous.   There is tons of potential.  Hurray!

Let me know what you think and if you alter the recipe in any way.  I will post a photo of the pork tonight.

“It is a far, far better barbecue that I have now, than I have ever had before” – Charles Dickens, A Tale of Two Cities

“It is better to have burnt and lost, then never to have barbecued at all” – William Shakespeare

(Just a little joke!)

Posted later-

Here is the pork

agave bbq pulled pork

The pork is a 5 lb pork shoulder rubbed with salt and pepper.  Then you put it in the crockpot with an onion sliced up, 2 cans oogave cola and a cup of Low GI BBQ.  Let cook on low for 6 hours.  Then drain most of marinade, shred pork and add another cup of sauce, heat on high for 1-2 hours.

The pork was tender and full of flavor.  I really liked it.