List of some items I eat now

These are some things I get, and hopefully they will be helpful to you.  Some things might have a touch of sugar or flour, but often they were the best I could find and usually in their basic form (unrefined & unbleached).  This is by no means complete.  I will add to this list over time. 
Adams Peanut Butter
Whole Wheat Spaghetti Noodles
La Tortilla Factory Whole Wheat Tortillas
Basmati Brown Rice
Canned Pineapple
Canned Olives
Treetop Applesauce Cups (organic)
Organic Instant Oatmeal
Kirkland Sig. Plain Almonds 
Rolled Oats
Archer Farms Roasted Almonds w/ salt
Archer Farms Strawberry Mango (real fruit twists)
Archer Farms water w/ touch of mango (unsweetened)
Other stores
Newman's Own Light Italian Dressing
Annie's Naturals Balsamic Vinaigrette
Organic Hummus
Mtn. High Yoghurt - plain & add fruit, etc. 
    or Vanilla (has crystalline fructose)
Organic white corn chips
Classico Spaghetti Sauce


Vicki's Pineapple Agave Teriyaki Sauce

Vicki's Pineapple Agave Teriyaki Sauce

1/2 C soy sauce
1/2 C unsweetened pineapple juice
1/4 C water
1 tbsp. apple cider vinegar
3 tbsp. agave syrup
1/2 tsp. sesame oil
1 tsp. onion salt
1 1/2 tsp. minced/pressed garlic
1 1/2 tsp. minced ginger (powdered ok)
1 3/4 tbsp. corn starch (mixed with 1 tbsp. water)

Combine all ingredients (except corn starch) in a blender. Pour blended ingredients into a pan and bring to a boil. Immediately reduce to simmer. Mix corn starch and water and add to the sauce, stirring constantly until thickened (about 1 min.).

The only reason I can claim this recipe, is I really did combine several different recipes and then added things I thought would taste good.  Necessity really is the mother of invention!


Some meal ideas...

These are the types of things I eat.  I'll try to add to this list as I come up with more items. Obviously someone else would choose other things.  It's just for ideas.

Breakfast:  Whole grain bread made with honey; butter, peanut butter, honey on it.  Eggs; cheese, veges, meat.  Oatmeal; but watch out for sugar products in the packaged ones. Whole grain cereals.  Organic cereals made w/ honey.

Lunch:  Left-over meat (hot or cold, on bread or not), pb & h sandwich on bread, tacos (corn tortillas), burritos, pasta (sauce w/o sugar), cheese sticks, fresh veges, fruit, applesauce cups.

Dinner:  Most meats, with sauces that have no sugar, or just with herbs.  Brown rice, sweet potatoes, and other vegetables, raw or cooked (I love zucchini, green beans or asparagus sauteed with italian herbs & olive oil (& a little butter)).  Fruit.  Rice or wh wheat pasta and sugar-less sauce (Classico or homemade). Salad with Newman's Own Italian dressing or other w/o sugar.  Lasagne made "whiteless."  Most mexican food is fine without flour tortillas. 

Desserts:  My opinion is... by all means, eat some in moderation.  This is a hard enough diet, that we need some dessert!!  Chocolate Coconut Bliss "Ice Cream" (non-dairy, made w/ coconut & agave), homemade desserts (take a look at the link for the "Sweet Savvy" website.  She has lots of recipes without sugar).

The Second Week

I got through the first week, and by the end of it I was feeling pretty good!  I also felt like I COULD do this!  That first week I survived with eating enough (of what I could eat) to prevent hunger, and made sweets that I could have to deal with my sweet tooth.  I didn't worry about how much I was eating, but what I was eating.  It was my way of making sure I stayed on it.  There's not much more likely to sabotage a new way of eating than hunger and a sweet tooth, right?  But, as I ate right, I started feeling less hungry and I was needing less of the sweet stuff.  I did work very hard to eliminate every bit of the white stuff ~ because if I'm going to go to all this effort I might as well do it right!  What good is it to cheat if it means that we really won't know if it worked?  So, I've been determined to make this happen!  If I can do this... anyone can!!  

As I worked through the second week, I was finding that I was adjusting to these new eating habits.  I felt better, and knew that it felt good to eat good.  There's something about eating really healthy foods that promotes eating healthy foods!!!  Maybe that doesn't seem to make sense, but it was true for me.  I like knowing that what I eat is good for me.  There's NO GUILT!! :)  Hmmm... there must be something to that!  I've always felt that if I was going to eat it, then why feel guilty about it!  But, is that reality?  Now, the other thing is that I was learning what really was good for me and what I thought was good for me and found out it wasn't.  For example, granola bars.  Find a packaged granola bar, and you likely will find High Fructose Corn Syrup in it.  Yes, there's lots of good stuff in a granola bar, but it's cancelled out by the HFCS.  Not that it's a terrible choice compared to many other things... but it's that poison in it!!  Researchers are started to find out that many medical problems are related to HFCS.  I will post a link to how HFCS is made.  It is used commercially as it is cheaper than sugar and honey.  HFCS has been used to stretch honey, illegally, in products.  I have a friend who's son is so allergic to it that he has to completely eliminate it from his diet.  If he has a soda, he is miserable for hours.  Someone said that "if your grandmother doesn't recognize it, it's probably not good for you."  I think there's something to that.  If we eat naturally and eliminate all processed foods, then we are much better off.  Those chemicals affect us physically, mentally and emotionally.  Many chemicals make us want more... yes, addict us!  The amazing thing is that when you eliminate white sugar and white flour, that removes almost all processed foods.  So, in effect, you are eliminating a lot of other chemicals.  Nitrates, food coloring, preservatives, etc. 

I found that by the end of the second week, I was eating mostly vegetables and meat for supper.  I felt like I could reduce the amount of carbs (potatoes, rice, etc.) I was eating, as I really wasn't very hungry any more.  I was happy with meat and vegetables.  Breakfast usually consisted of oatmeal, of a variety of flavors, or toast on whole grain bread made with honey, and butter and honey on it.  Some sort of fruit accompanied each meal.  That was plenty.  By-the-way, watch out for some of the packaged oatmeal.  The best packaged oatmeal I found was in the organic section, of course.  Costco has a big box of it, called organic, and I could eat some of those.  Lunch was a variety of things for me.  I can access a kitchen at work, so I could heat up leftovers from dinner the night before.  Or, if I didn't feel like that, I took a PB & honey sandwich on whole grain bread (made w/ honey).  One day I had a wonderful sandwich with leftover chicken.  At some point I will try to list things that I bought that were OK, and recipes I found that I enjoyed and would make again.  Since I'm going through this process, I might as well share, right?!! 


The First Week

I am going to try to get up to date.  My thoughts the first day were "OK, here we go!"  I was determined, so I made it my priority.  I am keeping a diary of my diet, to help me remember what I ate.  The first few days were not rough, not even really difficult, but there were a few times I needed to leave the kitchen.  I hadn't yet found enough sweet things to satisfy, and I was coming down off a normal amount of sugar in my diet.  White sugar, HFCS (high fructose corn syrup), white flour... all things that are SOOO tasty but not good for us.  In the process of refining foods, much is lost.  Most of the good stuff is stripped out of the product, and it is no longer beneficial.  I think of white flour as paste.  Actually you can make a paste out of white flour.  I love the way white flour tastes, of course!  But, I'm learning what's better for me.  I did a lot of internet searching to find recipes I could use.  I posted a link to one that I found very helpful.  This website lists several types of healthy sweeteners, and recipes for them.  I discovered AGAVE!!  This is an amazing sweetener.  All natural.  Made from the Agave plant, which is primarily grown in Mexico.  It's glycemic index number is 15-30... depending on the type of Agave.  Refined white table sugar is 80 and HFCS is 87!  Pure Glucose is 100.  The higher the rating, the faster the sugar hits your blood.  We hear of blood sugar highs and lows.  Well, the high glycemic sweeteners are what causes those.  I am not a doctor or nurse, so I may miss some of what this all means.  If I am not correct, I hope someone will come to my rescue!

I found that by the end of the first week, I was not very often hungry.  I could go longer before eating, though I was eating less.  I was eating things that were so much more healthy that it stayed with me longer.  I no longer craved the sugars like I did.  I was feeling better and sleeping better.  I felt more alert.  I had gone off coffee, but didn't miss it.  I'll try to do a post on coffee some other time.  Every once in awhile I found that I missed chocolate.  That was my one true love in food.  So, I will continue to search for ways I can eat chocolate in a healthier way.  I am also continuing to search for recipes to feed my family that are healthier. 

The Week Before

The week before I started this diet, I knew I needed to figure out what I could eat. It was quite a process to go from not worrying too much about what I ate, to scrutinizing everything. There is white flour and white sugar in most of the common food products we eat. Eating like this pretty much eliminates everything processed, which isn't a bad thing... just a different, more difficult (in our case) way of eating! I started cutting back that week and began to try new recipes and buy products that I could eat. In came the 100% whole wheat (more anyway), brown rice, brown pasta, agave syrup, brown rice syrup, etc. I already used honey a lot, so that wasn't anything new. In fact, I rarely had jam on anything. I prefer honey. I started exploring what the different sugars and natural sugar substitutes were all about. I found a website that had a list of them with their glycemic index, which shows how quickly or how slowly the sugar is absorbed. I found out how bad HFCS (high fructose corn syrup) is for you! It's in almost everything! I was determined but feeling a bit overwhelmed. I knew I would have turn my kitchen into a test kitchen. I don't really enjoy cooking, and I tend to stick to the same "tried-and-true" recipes we know & love. So... some big changes.


I decided to start a blog about this diet I'm on. My doctor asked if I would try it for a month to see how it helps me and my bloodwork. I have really high triglycerides, but the rest of my cholesterol is ok. That generally runs in families. My father passed away of a stroke at the age of 60. I don't know yet if he had high triglycerides. Maybe back then they only showed high cholesterol. There is also diabetes in my family background. I started the diet on April 4th. We will do bloodwork the first or second week of May. This may become a lifestyle... we'll see.