Here is a thread for us to share our food adventures, get ideas of new things to try, and talk about what we learn! I'm going to post a few foods, where to find them, and what's good about them, and I encourage everyone else to do the same. I'm kind of Mistress of Wierd Foods, so I"ll start.
Chickpea flour: Also known as garbanzo bean flour, this is nice for breads, good to add to currys or sauces, or in pancakes. It's also really good as the main ingredient in deep fried chicken or fish. It has a mild flavor, and is high in protein, iron, folate, and certain trace minerals. You can buy it in the Indian section of an international supermarket or buy it from Bob's Red Mill online.
Black Sesame: Much more nutrient dense than regular sesame seeds, these are high in antioxidents and healthy fats. They are good in breads, stir fry, cereal, sauces, salad dressing, and many other ways. They have a very pleasant nutty flavor. You can get them in the Japanese or indian section of international supermarkets, health food stores, and places like that. You can buy it cheapest in the Indian section or online through various retailers.
Blue Potatoes: These have about 90 times the antioxidents of white potatoes and taste really good! Great baked, boiled, microwaved or fried, they tend to be a little smaller and have a deep blue or purple color all the way through. They are a little harder to find. Sometimes they will be at your local grocery store, sometimes you will only find them at the organic foods store or co-ope. You can also grow them, which you should, because they are tasty! The flavor is mild like a normal potato, with maybe a hint of bitterness from all the anthocyanins, but I like it quite a bit.View Thread
Many people with Type 2 Diabetes benefit from limiting their starches and sugars and making sure to have protein at every meal. I've personally benefited a LOT from removing all processed foods from my diet. If I am going to eat cheese, I make sure it is a nice hard cheese like sharp cheddar with a minimum of preservatives. If I am going to eat meat, I cook it myself and don't the kind that's injected with saline or other additives. If I snack, I try to have things like nuts or fruit instead of chips, that sort of thing. When I did that I lost a lot of weight. Dental issues caused me to need soft processed foods and my weight has BALOONED because of it so I know that my strategy works.
Exercise is whatever you can find to do. walking, stationary bike, exercise bands, hefting canned food instead of weights, seated exercises on YouTube. There are so many possibilities. Bottom line, move more, stop when it hurts, go slow and build up to more.
When I think of higher fiber good for you cereal I immediately think oatmeal. Not the instant stuff with sugar added but the old fashioned kind, which still cooks in just a few minutes in a microwave. You can make it with or without milk, you can cook it with berries mixed in for sweetener, you can drizzle a little honey on top, you can make it in all kinds of ways. It helps people regulate their blood sugar than other cereals do.
When people say to limit breads, they also mean grains of all kinds. Look for whole grains and a higher protein content. It is true that bananas and pineapples have a lot of sugar. Here are some fruits that have lower sugar- they don't have NO sugar, but they are better. Grapes are really high in sugar so watch out for those.
Apricots, tomatoes, some apples (the more old fashioned types), blueberries, blackberries, cranberry juice. Pomegranates are awesome for you. Mangoes are good for you too as far as vitamins so they are worth the sugar. Kiwis are pretty good for you too.View Thread
Crock pot stews that simmer while you are at work are good. Making a soup or main dish that you can portion out during the week is also good because you can just heat and eat. Stir fry is quick and fairly simple to prepare and you can precut the ingredients. Some kind of veggie/meat combination, stir fried and served over rice, is awesome. Curry can also be surprisingly quick to make.View Thread
Any recipe can be made low sodium by choosing ingredients that have less salt in them. There is low sodium soy sauce if you like asian food, for example. A good way to cut sodium is by choosing fresh vegetables and meats rather than by buying frozen or canned. They often have salt added. Also, if you are cooking chicken, much of it has been injected with salt brine so check the packaging. Choose flavor over salt by experimenting with herbs and salt free flavorings like Mrs. Dash.
If you need a salty taste, there are salt substitutes that use potassium instead, but that needs to be added during cooking because it tastes funny Watch your bread too, and maybe even bake it yourself. Finally, cook without salt but provide a shaker at the table. That way you can put a little salt on the surface of the food, where you can taste it, but ultimately have a lot less. The less you eat, the less you will need.View Thread
That's not much weight to lose! Take some extra walks, do some weight trainig. Burn calories. Track what you eat using an online calorie counter or food diary, that way you know what you are taking in. Be honest. Fitday is good, there is a tracker on WebMD, and Calorie Count is good. All are free.
Drink more water, stop eating refined sugar, be wary of anything that comes in a box or a bag. Processed food gives you less nutrition and more weight gain. Eating real, whole foods, feeds your body better so you have fewer cravings. Don't skip meals, have healthy low calorie snacks all the time.
If you cut 500 calories a day you can lose 1-2 pounds a week. Working out builds muscle and that burns more calories. DO NOT cut your calories below 12-1300 calories because your body will go into starvation mode and you will gain huge amounts of weight when you quit dieting.
Paleo diet suggestions work well for this. It won't give you "recipes" but more guidelines for an eating philosophy.
One thing that really helped me is to take the focus away from bread. Some people with gluten intolerance search high and low looking for wheat substitutes. How about focusing on fresh vegetables, fruit, meat, seeds, nuts, eggs, dairy, and beans? You don't need bread, or bread substitutes, to live a healthy happy life. (Actually I felt awesome when I was going Paleo.)
Most of the recipes will just be ideas for interesting sauces, or good food combinations, or suggestions of things to include, vegetables to try. Also, if you decide to go this route, don't be too worried about fats - the main thing is you will not be eating any processed foods so that changes the whole paradigm.View Thread
Rather than that, it would be helpful for you to add some fiber to your diet in a non grain form. I have constipation problems when I am on a high protein low grain/carb diet because the food I eat produces less residue and doesn't move through my system as well. So have some celery with your peanut butter. Or kale. Or Romaine lettuce. Or anything leafy/fibrous. It will help you out. Also, don't be too worried about animal fat with this kind of diet, you need a little to keep you lubricated and keep your brain working.View Thread
I find that international food stores, especially Asian markets, have more alternatives. They have a lot of wheat and soy products, but they are more likely to have other things such as tapioca, yam, rice, buckwheat (be careful that it doesn't also contain real whteat) quinoa, millet, etc etc. Other than that, I would check out food co-ops and natural food markets or farmer's markets. Some of teh stores I've seen that have good options are Sprouts, Sunflower, Whole Foods, Trader Joe's. Also check at your local supermarket. I've seen some really nice gluten free and soy free options at the natural foods sections of various Kroger stores, as well as at Wal-Mart and even Target.View Thread
The things you are eating are not only spicy but also fatty. Have you tried something like chicken breast strips (non breaded) with super extra spicy hot sauce? You might also be getting a reaction from the breading. That messes me up pretty bad. Good luck with your spice eating. I love it too!View Thread