Posted in Cake, Chiffon Cake, Orange,Lemon,Line

Traditions- Traditional Chiffon Cake

Every spring and summer my grandmother made a delicious chiffon cake her recipe called for 1 1/3 cups powdered sugar , but I cut the powdered sugar back to 2/3 of a cup and then I tried swerve and use it.

Swerve is a sugar substitute I bought the one for powdered sugar and loved it.

Chiffon Cake
5 extra large eggs or 7 regular size eggs
2/3 cup powdered sugar or sugar-free version swerve powdered sugar
3/4 cup of oil
3/4 cup of any juice. orange, lime , lemon
3/4 tsp baking powder
zest from the fruit – orange, lemon, lime
1.5 cups cake flour.(sifted)
I like King Arthur brand Cake flour.

In one bowl Beat whites with half sugar til really stiff and glossy
In another bowl beat the yolks, oil, juice, flour, other half of sugar, baking powder for 3-4 minutes.
Add the zest and gently fold egg white.
Pour into an UNGREASED ANGEL FOOD BUNDT PAN.

Tap pan on counter to release air bubbles.


Tip pour mixture on one side of pan and let it flow around on its own or you will trap big air bubbles.
You can then even it out with a spatula.

Bake at 350 degrees Fahrenheit

About 1 hour.


Touch test only for doneness
Don’t pierce the cake to test at all as you will cause this cake to deflate.

Once baked immediately invert angel cake pan over and leave in pan for at least 3 hours.

Cake must be completely cool.
Cut sides with knife to loosen off sides and run skewer around mid cone.
Tip then slide knife around bottom of tin. Put on plate.

It’s a delicious and light cake. You cannot use a normal pan and do not use nonstick spray

It needs to use sides to stick and rise. When inverted(upside down)
It stretches cake so it doesn’t collapse

 

You can top with powder sugar or leave it plain which is how we like it plain.

You can also makes glaze

1/2 cup powder sugar 2 teaspoons orange zest and 2-3 tablespoons orange juice mix and drizzle over cake.

Enjoy

Tips

If you go sugar-free you can substitute swerve version of powdered sugar
You can make your own cake flour
 
Make Cake Flour at Home
  1. For every 1 cup of all-purpose (AP) flour, remove 2 tablespoons of AP flour.
  2. Add 2 tablespoons of cornstarch for every 1 cup of AP flour. Basically you’re replacing the 2 tablespoons of AP flour taken out.
  3. Sift 3-5 times and it’s ready-to-use cake flour.
1 cup cake flour = 120 grams

 

Orange 🍊

 

Posted in Awareness

Eat Them Veggies

Eat them veggies

As long as you’re cracking them eggs, add some veggies like bell peppers, mushrooms, or spinach into the mix.

And any veggie goes down easier in a thick and delicious, creamy smoothie

Stir-fry’s are a great way to load up on the veggies . Toss all your favorites into a hot wok. Carrots, celery,red peppers,sugar snaps, and even cabbage add sweetness and taste amazing.

Why order in from your local Chinese place when you can make a healthier stir-fry in your own kitchen?

Veggie Stir Fry

Ingredients

1 pound firm tofu

8-10 cups sliced vegetables Aprox 1 cup each (I use yellow onions, carrots, peppers, mushrooms, celery, broccoli, asparagus, water chestnuts,bamboo shoots)

1 tablespoon olive oil

2 cups cooked rice or 3 cups cooked quinoa

Sauce:

1/4 cup veggie or chicken stock

1/4 cup natural soy sauce (low sodium if you prefer)or gf tamari

2 cloves garlic, pressed

1 tablespoons light brown sugar

1 tablespoon finely chopped ginger root

1 teaspoon toasted sesame oil

1 teaspoon arrowroot powder

Instructions

Slice the tofu in 1/2 inch slices. Press between layered paper towels or clean kitchen towels to dry well. Cut slices into 1-inch cubes. Arrange on a plate with prepared vegetables, separated by variety.

Combine sauce ingredients except for arrowroot powder in a small bowl and stir until sugar is dissolved. Mix arrowroot powder with just enough cold water to dissolve in a custard cup or teacup (you’ll use less than 2 tsp water). Add to sauce, stir well and set aside.

Preheat a wok or large skillet.

Add the oil and vegetables (add the sturdier vegetables first, adding the more tender ones after one minute and cook over medium-high heat until just crisp tender, stirring constantly.

Add the tofu and stir very carefully until the tofu is heated.

Stir sauce and pour around edge of wok. Stir vegetables around in sauce as it thickens.

Remove from heat as soon as sauce is thickened and serve over rice or quinoa.

Sure, you could set out crudités with a creamy dip. Or you could double the veggies and whip them into the dip, too. Dig into beautiful beet hummus, cucumber raita, or healthy, homemade spinach dip, replacing the cream with yogurt.

Roasting veggies can tease out flavors you wouldn’t get otherwise, and it couldn’t be easier. Preheat the oven to 450°F (230°C). Pile bite-sized pieces of cauliflower, broccoli, or Brussels sprout on a baking sheet, drizzle with olive oil, and season with salt and pepper. Toss to coat and spread out. Roast until tender-crisp and golden, about 20 minutes. Try it: Roast Pork with Apples & Brussels

Stuffed vegetables are pure comfort; fresh produce is just part of the package deal. Keep the stuffing healthy with lean ground meat or beans and whole grains, but don’t forget a small sprinkle of cheese.

These are cheesy and hearty and just the right amount of spicy. Easy to freeze.

Spicy Stuffed Peppers

Ingredients

Spicy Rice

• 1 tablespoon olive oil

• 1 medium yellow onion chopped

• 2 jalapeno peppers chopped

• 4 cloves garlic chopped

• 3/4 cups long grain rice

• 12 ounces fire roasted tomatoes (I used a store bought can)

• 1.5 cups vegetable broth + more as needed

• 1 cup frozen corn – or fresh corn if you can get it!

• ½ cup frozen peas

• 1 tablespoon Cajun seasonings

• 1 teaspoon cayenne powder

• ½ teaspoon cumin

• Salt and pepper to taste

FOR THE STUFFED PEPPERS

• 1 cup shredded cheese (Cheddar is good, or Colby or Pepper Jack)

• 4 bell peppers

• Hot Sauce, spicy chili flakes, fresh chopped herbs for serving

Instructions

Get the rice going. Heat a large pan to medium heat and add olive oil.
Add onion and jalapeno peppers and cook about 5 minutes to soften.

Add garlic and cook another minute, until you can smell the yummy garlic.Add the rice and stir. Cook for a couple minutes, stirring, to very lightly brown the rice.Add the fire roasted tomatoes and vegetable broth.

Stir.
Add corn, peas, Cajun seasonings, cayenne, cumin, salt and pepper, and hot sauce if using. Stir and bring to a quick boil.
Reduce heat and simmer for about 20 minutes, or until the rice has absorbed all of the liquid and is softened to your liking. If it needs more cooking, add a bit more broth and keep it simmering until you LOVE it.
While the rice is cooking, bring a large pot of water to a boil.Slice the tops off of the bell peppers and remove the innards. Boil them about 5 minutes to slightly soften.

Preheat oven to 350 degrees.Mix the rice and shredded cheese together and stuff each pepper full. You may have extra stuffing, depending on the size of your peppers.

Bake on a large baking sheet for 30-40 minutes.Remove from heat and top with your favorite hot sauce, fresh chopped herbs and spicy chili flakes

Stir unsweetened pumpkin puree into your morning oats for a filling breakfast that will leave you longing for fall. The pumpkin’s orange color means it’s packed with beta-carotene, contributing to your daily intake of vitamin A.

Almost any veggie goes down easier in a thick and delicious, creamy smoothie,especially when it’s blended with citrus to balance out any bitterness. Add a big handful of kale, chard, or spinach to your morning smoothie and then flex a little, knowing that you started your day with extra iron.

Sweet potato banana smoothie

Ingredients

• 1/2 cup sweet potato purée note you can also use pumpkin purée

• 1 -2 bananas frozen, and chopped into 1 inch cubes

• 1 cup canned lite coconut milk

• 1 teaspoons maple syrup

• 1 teaspoon vanilla extract

• 1/2 teaspoon cinnamon

• 1/2 teaspoon fresh grated nutmeg

• 2 tablespoon walnuts, or pecans chopped

Directions

Place all ingredients, except for some of the walnuts into blender and blend until smooth. Top with chopped walnuts.

Avocado toast is cool, but there are so many other veggies you can drop on top of whole-wheat bread. Start with a swipe of part-skim ricotta or hummus, then add hydrating tomatoes and cucumbers. Or, pair sautéed mushrooms with a sunnyside-up egg. – https://www.redbookmag.com/food-recipes/news/a20060/12-things-you-should-be-putting-on-toast/

You might not associate muffins with green vegetables, but zucchini is sweet, mild, and full of moisture, making it surprisingly delicious in bread, muffins, or pancakes. Try it: Zucchini Muffins with Chocolate Chips

Carrots wilting in the crisper? Overwhelmed by a big bunch of kale? Soup’s on. Dice different veggies into a chunky stew, or blend your favorite root vegetable completely smooth. Plus, you can always upgrade chicken broth with a big handful of greens and squeeze of lemon. Try it: Green Soup with Cashew Cream Swirl

References

Redbookmag.com

Fitbitt.com blog

Posted in awards,patient leader, Awareness

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Posted in Awareness, Recipe

Healthier Mongolian Beef

Taking classic take-out dishes and figuring out a healthier way to make them at home.

mongolian beef

2 tbsp. low sodium soy sauce

1 tsp. cornstarch

1 teaspoon baking soda sprinkle on sliced beef before you cook it

1 tbsp. rice vinegar

1 tbsp. hoisin sauce

2 tsp. Asian garlic chili paste (like sambal oelek)

1 tsp. olive oil

1 tbsp. ginger, minced

4 garlic cloves, minced

2/3 lb. lean sirloin beef, thinly sliced across the grain

1 red and 1 green pepper sliced thin

2 cups broccoli 1 cups carrots

6 green onions, chopped

Stir together the soy sauce, sugar, cornstarch, rice vinegar, hoisin, and chili paste.

Heat the oil in a nonstick skillet over medium high heat. Add the veggies sauté 5 minutes now add ginger, garlic, and beef. Cook for 4-5 minutes until beef is browned. Add the green onions and cook for 30 seconds. Add the sauce and cook for 1-2 minutes, stirring constantly, until it thickens. Serve over rice

Posted in Awareness, Inflammation, Life, Pain

Food – Inflammation and Pain – Part 3

Part 3 of 4

What is pain?

Pain occurs when something hurts, causing an uncomfortable or unpleasant feeling. The presence of pain often means that something is wrong. Each individual is the best judge of his or her own pain.

 

Chronic or acute inflammation

These are the two types of inflammation that differ in how quickly symptoms escalate and how long they last.

 

Acute pain usually comes on suddenly and is caused by something specific. It is sharp in quality. Acute pain usually does not last longer than six months. It goes away when there is no longer an underlying cause for the pain. Causes of acute pain include:

  • Surgery
  • Broken bones
  • Dental work
  • Burns or cuts
  • Labor and childbirth

After acute pain goes away, a person can go on with life as usual.

Chronic pain is pain that is ongoing and usually lasts longer than six months. This type of pain can continue even after the injury or illness that caused it has healed or gone away. Pain signals remain active in the nervous system for weeks, months, or years. Some people suffer chronic pain even when there is no past injury or apparent body damage. Chronic pain is linked to conditions including:

  • Headache
  • Arthritis
  • Osteonecrosis
  • Cancer
  • Nerve pain
  • Back pain
  • Fibromyalgia pain

People who have chronic pain can have physical effects that are stressful on the body. These include tense muscles, limited ability to move around, a lack of energy, and appetite changes. Emotional effects of chronic pain include depression, anger, anxiety, and fear of re-injury. Such a fear might limit a person’s ability to return to their regular work or leisure activities.

 

 

Fast facts on inflammation

Inflammation is the body’s attempt at self-protection to remove harmful stimuli and begin the healing process.

Inflammation is part of the body’s immune response.

Infections, wounds, and any damage to tissue would not be able to heal without an inflammatory response.

 

 

Chronic inflammation can eventually cause several diseases and conditions, including some cancers and rheumatoid arthritis.

 

Is inflammation painful?

When people have inflammation, it often hurts.

 

People will feel pain, stiffness, discomfort, distress, and even agony, depending on the severity of the inflammation.

 

The type of pain varies. It can be described as constant and steady, throbbing and pulsating, stabbing, or pinching.

 

Inflammation primarily causes pain because the swelling pushes against the sensitive nerve endings.

 

This sends pain signals to the brain.

Other biochemical processes also occur during inflammation. They affect how nerves behave, and this can enhance pain.

 

Anti-inflammatory medications

Non-steroidal anti-inflammatory drugs (NSAIDs) can be taken to alleviate the pain caused by inflammation.

They counteract an enzyme that contributes to inflammation. This either prevents or reduces pain.

Examples of NSAIDs include naproxen, ibuprofen, and aspirin, which are available to purchase online

 

They say avoid the long-term use of NSAIDs unless advised by a doctor. They increase a person’s risk of stomach ulcers, which can result in severe, life-threatening bleeding.

 

 

NSAIDs may also worsen asthma symptoms, cause kidney damage, and increase the risk of having a stroke or heart attack

 

 

Acetaminophen, such as paracetamol or Tylenol, can reduce pain without affecting the inflammation. But to much can harm liver.

 

They may be ideal for those wishing to treat just the pain while allowing the healing factor of the inflammation to run its course

 

Corticosteroids

 

Corticosteroids, such as cortisol, are a class of steroid hormones that prevent a number of mechanisms involved in inflammation.

But they do have risks.

 

There are two sets of corticosteroids:

Glucocorticoids: These are prescribed for a range of conditions, including:

arthritis

temporal arteritis

dermatitis

inflammatory bowel disease (IBS)

systemic lupus

hepatitis

asthma

allergic reactions

sarcoidosis

Creams and ointments may be prescribed for inflammation of the skin, eyes, lungs, bowels, and nose.

Mineralocorticoids: These are used to treat cerebral salt wasting, and to replace important hormones for patients with adrenal insufficiency.

The side effects of corticosteroids are more likely if taken by mouth. Taking them with inhalers or injections can reduce the risk.

Inhaled medications, such as those used long-term to treat asthma, raise the risk of developing oral thrush. Rinsing the mouth out with water after each use can help prevent oral thrush.

Glucocorticoids can also cause Cushing’s syndrome, while mineralocorticoids can cause high blood pressure, low blood potassium levels, connective tissue weakness, and problems with the levels of acids and alkalis in body tissue.

 

Steroids also cause Osteonecrosis a painful condition that effects the bones and joints

 

Creams with steroids have been known to thin skin also.

 

Steroid injections like kenalog can also harm cartilage in knee or joints.

Can also make pain worse.

 

See my posts on Osteonecrosis here.

 

Osteonecrosis Link

 

 

Herbs for inflammation

Discuss any possible use of herbal supplements with a doctor. Never just start taking anything without the consent of your family doctor or orthopedic: Risk of drug interactions

 

 

Harpagophytum procumbens: Also known as devil’s claw, wood spider, or grapple plant, this herb comes from South Africa and is related to sesame plants. Some research has shown it may have anti-inflammatory properties.

 

 

Hyssop: This is mixed with other herbs, such as licorice, for the treatment of some lung conditions, including inflammation. The essential oils of hyssop can lead to life-threatening convulsions in laboratory animals. Caution is advised.

 

 

 

Ginger: This has been used for hundreds of years to treat dyspepsia, constipation, colic, and other gastrointestinal problems, as well as rheumatoid arthritis pain. Ginger may be purchased online in supplement form.

 

 

 

Turmeric: Current research is looking into the possible beneficial effects of turmeric in treating arthritis, Alzheimer’s , and some other inflammatory conditions.

 

Curcumin, a substance found in turmeric, is being invested for the treatment of several illnesses and disorders, including inflammation. But it’s known to thin the blood. Talk to your doctor !!!

 

 

Cannabis: This contains a cannabinoid called cannabichromene, which has been shown to have anti-inflammatory properties. However, cannabis is not legal in many places.

 

Remember

There are several foods that can have been shown to help reduce the risk of inflammation, including:

olive oil

tomatoes

nuts, such as walnuts and almonds

leafy greens, including spinach and kale

fatty fish, such as salmon and mackerel

fruit, including blueberries and oranges

Avoid eating foods that aggravate inflammation, including:

fried foods, including French fries

white bread, pastry, and other foods that contain refined carbohydrates

soda and sugary drinks

red meat

margarine and lard

While these dietary solutions do not alone hold the key to controlling inflammation, they can help prime the immune system to react in a measured way.

 

 

Anti-inflammatory diet

To reduce levels of inflammation, aim for an overall healthy diet. If you’re looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.

 

Or a plant based Vegan lifestyle

 

Or a flexitarian lifestyle mostly plant based but on occasion will eat fish, chicken turkey and rarely beef lamb or pork.

 

In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health.

 

I noticed after we went to a mostly plant based lifestyle if we or I needed a break or just thought we wanted so old favorites, certain things you noticed afterwards more tired- or if a restaurant used way to much salt ( which most do).

 

A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life.

 

 

HBO Hyperbaric Oxygen is also great at helping to lower inflammation in the body, help wounds heal,

 

Some are fda approved and some not. But let’s face it the fda isn’t the quickest area of government .

I will do a post on HBOT this weekend

Because we all could benefit from using it in my own opinion. It’s a shame it’s not very affordable, especially if it’s not on the fda approved list….. yet

 

 

 

 

Stay tuned part 4 coming soon.

 

Posted in Awareness, Disease, Education, Inflammation

Food – Inflammation And Pain Part 1 of 4

Part 1 of 4

 

When you are in pain, what you eat can have a huge impact on how you feel and your health period.

If you don’t get the proper vitamins to heal, you can prolong the pain that you are in.

In addition, certain foods can help fight inflammation, while other foods can make you feel worse.

If your in pain after an injury, or you have a condition that causes pain, you can get some relief by just eating a better.

You can also improve your mood, get better sleep, and help the healing process all with the food that you eat each day.

The Unhealthy Food You Eat Will Probably Make Your Pain Feel Worse

Junk food does a lot more to than make us gain weight.

When we eat foods that are high in sugar, this can cause pain to become worse.

Sugar can cause inflammation in the body, which is only going to add to your overall pain.

Plus if you eat food that is high in fat, you we be feeling sluggish rundown and tired all the time.

When you eat food that doesn’t provide any nutritional value, your body won’t be able to heal as easily.

Sure we may all eat a cookie or 2 or pressed for time and hit the local drive through but we cannot do that on a regular basis.

I noticed this when I started to keep a pain journal. If you want to start one here is how.

Before I get back to food inflammation and pain.

The Things to Include in Your Pain Journal 

What exactly do you log in a pain journal? Everybody uses their journal differently, but most practitioners advise including the following:

  • Give your pain a scale rating. Most pain scales  use the 0-10 rating system, with 0 representing no pain and 10 representing the worst imaginable pain. Your pain will usually fall somewhere in between.
  • Use pain descriptor words. Is your pain burning? Tingling? Pulsating? Using pain descriptor words in your journal can help you track changes and patterns in your pain quality. It can also help doctors pinpoint your type of pain.
  • Track the time of day pain occurs. Do you hurt more in the morning or the evening? How are your afternoons?
  • Note what you are doing when your pain begins. Did you just get out of bed, or had you been sitting for a while when your pain started? Were you exercising or overusing certain muscles in your body? Write down how you feel after activities, such as walking the dog or playing with the kids.
  • Look at elements that might contribute to your pain. Think about the external factors that may add to the pain, such as if you suffer from stiff joints; does this happen when it’s raining or cold outside?
  • Write down what you ate and drank that day. Foods and beverages may contribute to or worsen the pain you are experiencing. Jot down everything you ingested the day you feel pain.
  • Describe your mood. It’s also important to note your mental state and how you feel when experiencing pain. Are you depressed? Anxious? Fatigued? Obviously, the pain might be triggering these emotions, and your doctor may recommend you see a mental health specialist to deal with the feelings that arise as a result of your chronic pain.

You can also get apps like

Catch my pain

My pain diary

Are excellent apps.

Armed with your pain journal, your next visit to your health practitioner may be that much more helpful.

Now back to food

You Need Vitamins and Minerals to Help Your Body Heal

Sore and tired muscles, broken bones, joint replacements, bone disorders pulled and torn muscles and tendons all need the right vitamins and minerals in order to heal properly.

In the event of a broken bone, eating calcium-rich foods such as milk and cheese will help speed along your healing.

When your muscles are tight, eating nutrient-dense foods such as fruits and vegetables will give you the vitamins and minerals you need for your muscles to regenerate.

Healing takes time, and it will take you less time when you give your body the right nutrients.

Osteoarthritis and rheumatoid arthritis are often the culprits that cause pain, decreased joint mobility and even limit our desire to enjoy an active lifestyle. Visions of long hikes, tennis games, playing a little three-on-three basketball, or dancing the night away may encourage you to take that leap – or limp – into hip it knee replacement surgery.

A Healthy Diet Will Improve Your Pain and Your Mood

Your diet can have a big impact on your overall mood and your pain.

When you are getting the right nutrition, you won’t feel tired.

You will be able to get through your day without reaching for sugary, calorie-laden snacks. Eating well helps your mind and body.

Pain management can be a difficult process. When you are in pain, dealing with the pain can produce a negative mood. Eating healthy gives your body the tools it needs to feel better. When you have the right nutrients, your pain levels will decrease. You will have less inflammation in your body when you stay away from foods laden with sugar. Over time, your mood will improve the longer you eat healthier. If you are suffering in pain and aren’t sure what to do, it’s time to look at dietary changes you can make to feel better.

Talk with your doctor about what is best for you.

You should be checked for any deficiencies like vitamin d,b vitamins , folate, iron, magnesium, niacin, if you have a clit disorder talk to your doctor about how much or how little greens you should have or avoid, if on a statin as about supplements like coq10 and krill oil.

We have one body and it wants to heal…..

Stay tuned for part 2

Posted in Cake, Delicious, Desserts, Fireworks, Food, Recipe

Red White and Blue – Ice Box Cake – No Bake

When it’s hot out no one wants to cook or bake,So here is a recipe for a delicious easy desert .

 

You’ll Need:

 

— Vanilla Wafers

 

— 2 (8 oz.) blocks plain cream cheese

 

— 2 tbsp milk for cheesecake layer, 1 1/2 cups for pudding layer

 

— 1 tsp vanilla

 

— 1 cup of whipped topping  for cheesecake layer, 1 cup of whipped topping for pudding layer, 8 oz. container of whipped topping for the top of the dessert

 

— 1/4 cup powdered sugar

 

— 1 pint of chopped strawberries for the strawberry layer, 1/2 pint of chopped strawberries for garnishing the top

 

— 3.4 oz. vanilla instant pudding mix

 

— 1 cup blueberries for the blueberry layer, 1/2 cup blueberries for garnishing the top

 

 

Instructions:

 

Cover the bottom of an 8×8 pan with vanilla wafers.

Mix together cream cheese, milk, vanilla, whipped topping, and powdered sugar. Spread across the vanilla wafers layer.

 

 

Top cream cheese layer with chopped strawberries.

 

 

Mix together pudding mix, milk, and whipped topping. Spread across the strawberry layer.

 

 

Top pudding layer with blueberries.

 

 

Spread the container of whipped topping over the blueberry layer.

 

  1. Garnish the top of the whipped topping with strawberries and blueberries. You’re done!

 

  1. I sometimes sprinkle with chopped walnuts.

 

Part Time Vegan –  https://wordpress.com/view/flexitarianforlife.wordpress.com

Sunshine and Lemons https://wordpress.com/post/sunshineandlemons963625434.wordpress.com/162

rwb delight

Posted in Chicken, Dinner , Food, Delicious, Foodie, Pineapple, Recipes

BBQ Jalapeño-Pineapple-Chicken in a Skillet

My recipe link

Delicious and Fast with a little kick

Chicken combines the rich flavor of barbecue sauce with sweet pineapple!  And a kick of jalapeño

A simple, family favorite, weeknight dinner.

Chicken – Jalapeño- Pineapple-BBQ

https://flexitarianforlife.wordpress.com/2018/06/20/bbq-pineapple-jalapeno-chicken-in-a-skillet/

Posted in Arthritis, Avascular Necrosis, Awareness, Bone Health, Eat Healthy, Food Is Thy Medicine, OA, osteoarthritis, Osteonecrosis, Pain, Thoughts, Uncategorized, Vegetables, WegoHealth, WEGOHealthAwards

The Food Your Eating Could Be Making Your Pain Worse.

Before you take one more bite or swing into that fast food place stop and consider how it affects your health. I have osteoarthritis (OA) and Osteonecrosis and what I eat definitely effects my levels of pain and inflammation.

So I started to help myself by eating mostly plant based but I am a flexitarian.

Did you know research shows that diets high in saturated fat – found in red meat, butter, cheese, lard and processed foods – can weaken knee cartilage, making it more prone to damage.

In a 2017 study published in Arthritis Care & Research, researchers followed more than 2,000 patients with OA for up to four years, checking disease progression  and diet at yearly intervals.

Participants who ate the most fat, especially the saturated kind, showed increasing joint damage, whereas those who ate healthy fats like olive oil and avocados had little disease progression.

Another recent animal study showed that it even may harm the underlying bone, according to Yin Xiao, PhD, a professor at Queensland University of Technology in Australia and lead author of a 2017 study that looked at the effect of diet on OA.

For me I went to a mostly plant based lifestyle to help ease my pain from Osteonecrosis and Osteoarthritis in late 2016. And I know that I have less pain.

I’m not cured and there are still days when I feel like crap. But it’s not everyday all day like it was before.

We have to fight back

The solution is to change the way we eat. Switching to an anti-inflammatory or Mediterranean-style diet can help you significantly improve your joint pain , and help your heart and  brain health and the food tastes great.

An anti-inflammatory diet is heavy on fruits and vegetables, whole grains, fish and healthy fats like olive oil, avocados and nuts.

Poultry’s and fish are allowed  now and then and you can have one glass of red wine or beer a day. Off the menu, as you might expect, are sugar, red meat, and processed foods.

For me it’s also gluten because I have a sensitivity to it.

It takes a little work in meal planning but the benefits are worth it.

Stay tuned an example of what to eat will be in my next post.

Remember

The food you eat can be either the powerful and healing or a form of poison.

You are what you eat.

Have a fantastic day

Deb Andio

xoxo

References

https://www.sciencedaily.com/releases/2017/05/170523190029.htm

https://www.health.harvard.edu/nutrition/can-diet-improve-arthritis-symptoms

Posted in Arthritis, Avascular Necrosis, Awareness, Bone Health, Chronic Pain, Coping with Stress, Eat Healthy, Energy, Hashimoto, Meditation, Mindfulness, osteoarthritis, Osteonecrosis, Pain, Plant, RareDisease, SONK, spondylolisthesis, SPONK, Thoughts, Thyroid, Uncategorized, Vegetables, WegoHealth, WEGOHealthAwards, wellness

The Path To Wellness Isn’t Easy

How many tines do you feel like for all your good intentions and healthy changes to behavior , you’d like to feel a bit more happy or healthy or have more well in your #Wellness goal?

Well, you’re not alone.

Why is it that despite all the meditation , eating healthy, exercising as best as you can especially if your suffering from chronic pain or a chronic condition , eating kale making smoothies and protein shakes, you seem to spend most days feeling run-down and uncomfortable?

For me that’s Hashimoto thyroiditis.

Plus my adrenals are fatigued making my already slow thyroid work even harder. It just gets so tiring.

I miss that none stop energy I had. I was able to work 8-10 hr days come home get dinner , clean our pool with my husband, have a small patio garden, clean the house , shop etc…..

Now I am exhausted after I do some errands and ride my recumbent bike for 15-20 min.

Again I’m told it’s the Hashimoto

I get sick of mixed messages one Dr. says one thing and the other says another.

I have been told I don’t eat enough. I have been told I eat to much

Drink more water – yes this one is true and I’m working on it.

Eat this

Don’t eat this

High carb

Low carb

Eat your greens , don’t eat your greens

I just get so sick of it .

I know how to eat healthy, I never really ate horrible. I gained weight first after my mom died. Because food soothed me at the time. I was grieving. I knew I wasn’t eating how I should back then.

After working through that and trying to exercise nothing.

Still tired , still carrying a few extra pounds

I tried Atkins and it was just for me more meat than I cared to eat.

I tried a few other things and same ok same ol.

A few year ago I bought some dvds and worked hard and I mean hard.

So hard I tore my meniscus leading to osteonecrosis in the knee that already was a pain in the ass by having osteoarthritis.

And I won’t mention how bad spondylolisthesis pain is.

I have always been a veggie lover. And I prefer veggies.

You’d think switching to plant based would have blasted any fat off me sine it’s been a year plus.

Nope I lose 5 here 10 there then gain 2 back. Over and over.

Again I’m told it’s my Hashimoto

I’ve had hypothyroidism for 20 years and the levothyroxine always made me feel like crap.

No one ever listened when I told them this. I remember telling my Dr. I feel like my body is fighting against me. Most of just looked at me.

Here I was right my body was attacking me.

That’s Hashimoto – I found this out maybe a month ago.

Finally I feel vindicated !!

Even before I went to plant based I didn’t eat horrible.

Sure 1 night or 2 was fast food but not the golden arch kind. Fast food to me meant I was not cooking. I would buy baked fish or on occasion a good spaghetti dinner.

It was going to decent restaurants ordering dinner.

Yes I know they have a shit load of salt in them. But that can’t be the only thing keeping this damn weight on.

Maybe someday these restaurants will get with it and cut their salt by at least half.

And then there’s adrenal fatigue

So what is Adrenal fatigue?

Adrenal fatigue is a potential result of not eating enough and or not eating enough of the “right” foods and the hormone imbalances that creates. While many people don’t fully understand it, the theory is simple it will make you feel tired.

I learned all this from my Naturopath and the Registered Dietician I see.

‘Adrenal fatigue is also a big topic  which comes from calorie restriction for too long throughout the year.

‘Calorie restriction is fine for short periods of time but unfortunately people are looking for body fat loss 12 months a year and the body hates that. Your body is smart and will adapt, so goals become very hard to reach in that state.’

Now What is Hashimoto?

Hashimoto is a condition that arises when the immune system attacks – and damages – the thyroid gland.

Over time, the thyroid gland, which straddles your windpipe at the front your neck, becomes unable to produce enough thyroid hormone so it becomes under-active.

As one of the primary functions of thyroid hormone is to keep your cells – and you – active, if you have insufficient amounts of the stuff, your body will slow down.

Say hello to tiredness and tighter fitting clothing.

“Hypothyroidism is a slow burner and it very easily can go undetected, and often misdiagnosed as depression.

Hashimoto cannot be cured but, symptoms can be managed with medications, designed to rebalance the levels of thyroid hormone in the body.

Did you know 75% of people with Hashimoto are lactose intolerant? some people also find that avoiding gluten can help.

Well I meditate to help manage stress , I cut out daily and I am working on the gluten free area. Some days are harder than others.

A few ways I’m learning to alleviate Hashimoto symptoms through diet.

1. Support the thyroid -This means stripping your diet back to basics – Reduce your consumption of caffeine, sugar, alcohol and refined carbohydrates, which are common triggers for thyroid problems.

2. Avoid Soy

Steer clear of soy products such as soy sauce, tamari and miso,” even the fermented, organic and non-GMO types. “They can impact your cell receptors and disrupt feedback through your hormone system.

3. Eat greens in moderation

It might sound counter-intuitive but, when it comes to thyroid problems, these act as goitrogens this means they interfere with the uptake of iodine by the thyroid gland and, therefore, the production of thyroid hormones.

“I’m a big fan of green veggies so don’t feel like I can never have them,

I enjoy vegetables in the brassica family (broccoli, cauliflower, some kale and Brussels sprouts) cooked well rather than raw, as heat inactivates the goitrogenic compounds.

Other foods to watch out for? Soybeans, millet, strawberries, peanuts, turnips and watercress.Everything I love.

4.Time to love my Adrenals

High cortisol (which is pumped from the adrenals) is directly linked to lower thyroid function so managing stress levels is essential.

5. I take a probiotic every day.

6. I am a flexitarian so I will eat meat or fish 1x a week.

So I have learned meditation, qigong, I love walks in nature and time switched off from social media. People actually get pissed off at me when I don’t respond right away!! I mean really ?! I also practice deep-belly breathing every day.

I am still tired just not totally exhausted.

I just want to feel better get this weight off because that will help my bone conditions also.

I hate feeling like this. I’m sick of feeling so tired.

I’m a happy person who likes to stay busy.

I shouldn’t feel so tired by 3pm

I get frustrated because I am sick of carrying this extra weight around.

My Naturopath feels I’m biking to hard. And suggested I slow the pace down and go longer.

So I bike longer slower , I like it better. I’m not as tired afterwards.

So tweaking more things.

I hope someday I find that sweet spot that revs up my thyroid helps the adrenals and I can feel great and get this fat off my ass once and for all.

I will continue to eat mostly plant based. The other benefit it has is it’s helped my bone pain . I still get it just not 24/7

I do love to meditate and I also enjoy qigong.

One day at a time is all we can do.

Well here’s to wellness!!

Have a great day.

Deb Andio

Posted in Ahlbacks Disease, Arthritis, Avascular Necrosis, Bone Health, Chronic Pain, Ease your Stress, Eat Healthy, Endocrinologist, Factor V Leiden, Food Is Thy Medicine, Gluten Free, Hashimoto

Hashimoto

I was diagnosed with hypothyroidism in 1996 I was 34 and I really have never felt myself since then.

I always try to live a decent life kind to others , help in my community and I’d rather be happy than mad or sad.

But ….. I still always felt fatigued, more tired than I should be.

Actually if I’m honest with myself it seems as if the symptoms just get worse more intense.

 

I have asked countless doctors over the last 20+ years to check me for Hashimoto Disease because the countless adjustments to synthroid , levothyroxine and now armour just isn’t helping , it helps for a couple months then adjustments happen and I just feel worse .

 

Finally tested and diagnosed

April 2018 w/ Hashimoto

 

Sure everyday I wake up happy

But I soon feel

exhausted

fatigued

sluggish

winded

My skin is dry, my eyes are dry, my mouth is dry, my hair is dry and thinning.

 

I have this constant feeling on my throat as if a thumb is pressing on it.

 

We won’t talk about the weight gain over the last 20 years. I mean really between this and osteoarthritis -osteonecrosis I just get overwhelming-some days

But what sucks is the inability to lose the weight

So time to change the way I eat again ….

I have already gone to mostly plant based now I have to try and go gluten free.

As Hashimoto is linked to gut as is most auto immune conditions.

Hashimoto vs Hypothyroidism

This common question can be confusing to even veteran thyroid patients.

 

Let’s clear up the main difference: Hashimoto’s thyroiditis is a disease; hypothyroidism is a condition.

 

In the United States, hypothyroidism is most commonly caused by Hashimoto’s thyroiditis, but the two terms are not interchangeable.

 

Hashimoto’s thyroiditis is an autoimmune disease that affects your thyroid gland. It is sometimes known as Hashimoto’s disease, autoimmune thyroiditis, or chronic lymphocytic thyroiditis. In Hashimoto’s, antibodies react against proteins in your thyroid gland, causing gradual destruction of the gland itself, and making it unable to produce the thyroid hormones your body needs.

Diagnosis

I had to insist on this test because I was blown off for years by several doctors when I asked for this test.

 

 

High levels of antibodies against thyroglobulin (TG) and thyroid peroxidase (TPO), detected via blood test

 

Hashimoto’s typically involves a slow but steady destruction of your gland that eventually results in the thyroid’s inability to produce sufficient thyroid hormone—the condition known as hypothyroidism. Along the way, however, there can be periods where your thyroid sputters back to life, even causing temporary hyperthyroidism, then a return to hypothyroidism. This cycling back and forth between hypothyroidism and hyperthyroidism is characteristic of Hashimoto’s disease.

 

 

So, for example, periods of anxiety/insomnia/may be followed by periods of depression/fatigue/weight gain.

In some cases, the onset of Hashimoto’s and elevation of antibodies will be accompanied by a variety of symptoms, including anxiety, difficulty sleeping, fatigue, weight changes, depression, hair loss, muscle/joint aches and pains, and fertility problems, among others.

 

 

Ultimately, however, the autoimmune attack on the thyroid typically makes the gland slowly less able to function, and eventually, the thyroid becomes underactive.

 

So I wonder in 1996 did i have Hashimoto? When i was diagnosed with hypothyroidism ? Or did it morph into this…..

 

More to come as I learn to get this under control……

 

thyroid

 

 

 

 

 

Posted in Ahlbacks Disease, Arthritis, Avascular Necrosis, Awareness, Blessed, Bone Health, Chronic Pain, Endocrinologist, Factor V Leiden, Hashimoto, Hypothyroidism, Inflammation, Lemon, Sunshine

Sunshine Blogger Award

I am always humbled and honored when someone nominates me for a blogger award.

Out of so many bloggers, you thought of me.

Thank you, Christine , for nominating me for the Sunshine blogger award.

Thank you for sharing your information and knowledge to the world. I hope you enjoy your retirement

Here are the rules:

• Thank blogger(s) who nominated you for the blog post and link back to their blog if possible.

• Answer the 5 questions the blogger asked you.

• Nominate 5 new blogs to receive the award and write them 5 new questions.

• List the rules and display Sunshine Blogger Award logo in your post and/or blog

1. Is it sunny where you are today? Today no it’s raining in Ohio

2. Why did you start your blog? I started blogging to bring awareness to disorders like Osteonecrosis-Osteoarthritis-Hypothyroidism-Now Hashimoto and how eating healthy can combat pain and inflammation

3. How long have you been blogging?

About 2 years but I’m still learning as I go.

4. Give us some information on your platform. I wrote about my health challenges and how I am changing how I eat to feel better.

5. What food reminds you of sunshine? Anything made with lemons.

Posted in Baking, Blessed, Delicious, Desserts

Cream Filled Pizzelles

Cream filled pizzelles.

I ate these for the first time about 5 years ago.

I used to buy them off a woman who sold them to Catullos in Boardman, Ohio.

Something happened after a couple years as I went to buy them : and she hadn’t brought any.

So I had to learn to make them.

Thanks to my mother in law who taught me how to make pizzelle batter.

Now

Let’s start baking!
INGREDIENTS

6 eggs

1 1/2 cup sugar

1 cup butter melted, (2 sticks)

2 teaspoons vanilla

2 1/2 cups flour

4 teaspoons baking powder

1 (8 oz) package cream cheese softened

1/2 – 3/4 can condensed milk

1 teaspoon vanilla

8 oz container Cool Whip or 8 oz of whipped cream
INSTRUCTIONS

Whisk the eggs and the sugar until pale yellow, thick and frothy.
Add the melted and cooled butter and vanilla. Mix to combine. In a separate bowl, whisk the flour and baking powder together. Add to the batter. Mix to combine. Heat the pizzelle press until it’s hot.
Using two small spoons, place about a Tablespoon of batter slightly behind the center of each pizzelle design. The batter will spread forward as it bakes. Bake for a few minutes, just until the pizzelles are slightly golden. Working quickly, wrap the hot pizzelles around a clean marker. You won’t be able to shape them into a cylinder if they cool even a little bit, so work really fast. You don’t need to use a marker, but it’s easier for me that way. Repeat will all the batter.
Meanwhile, to make the filling, using a paddle attachment on a standing mixer or using a hand mixer, cream the cream cheese and condensed milk until the mixture is smooth. Add the vanilla.
Fold in the Cool Whip or whip up some cream in a separate bowl and fold into the cream cheese.
Fill a piping bag with the filling and fill the pizzelles.
Cream for Filled Pizzelles

Serves: 48 to 52 cookies
Ingredients

6 eggs

1½ cup sugar

1 cup butter melted, (2 sticks)

2 teaspoons vanilla

2½ cups flour

4 teaspoons baking powder

1 (8 oz) package cream cheese softened

½ – ¾ can condensed milk

1 teaspoon vanilla

8 oz container Cool Whip or 8 oz of whipped cream

Instructions

Whisk the eggs and the sugar until pale yellow, thick and frothy.

Add the melted and cooled butter and vanilla. Mix to combine.

In a separate bowl, whisk the flour and baking powder together. Add to the batter. Mix to combine.

Heat the pizzelle press until it’s hot. Using two small spoons, place about a Tablespoon of batter slightly behind the center of each pizzelle design. The batter will spread forward as it bakes. Bake for a few minutes, just until the pizzelles are slightly golden.

Working quickly, wrap the hot pizzelles around a clean marker. You won’t be able to shape them into a cylinder if they cool even a little bit, so work really fast. You don’t need to use a marker, but it’s easier for me that way. Repeat will all the batter.

Meanwhile, to make the filling, using a paddle attachment on a standing mixer or using a hand mixer, cream the cream cheese and condensed milk until the mixture is smooth.

Add the vanilla. Fold in the Cool Whip or whip up some cream in a separate bowl and fold into the cream cheese.

Fill a piping bag with the filling and fill them.

You can freeze them if wrapped and packed in freezer bags for us to 3 months.