Healthy Eating Without Sacrificing Taste

By Jaye Lewis

I reached my moment of truth, while standing on a doctor’s scale looking at my escalating weight. My diabetes was out of control, and I weighed 196 pounds! Four more pounds, and I would become my grandmother! Without changing the way I ate I would die, but what about the taste? For me, taste is everything. There had to be an alternative to regular dieting. As a 57 year old diabetic, I knew that the safest path was a balanced diet, including whole grains, protein, healthy fats, fruits, and vegetables.

With the guidance of a wonderful physician, I began a mission to save my life in the tastiest possible way. I began to create my own recipes, and I substituted healthier ingredients in the foods that I love, especially muffins. Muffins need to be fluffy and preferably stuffed with apples, nuts, and berries. Thankfully, I began my journey at the height of the low-carb craze. I also included an exercise program. I bought a motorized treadmill, and I started walking.

I started slowly. It took me a month on the treadmill to work my way from huff-and-puff to half a mile. I listened to my favorite music, and I began to count my blessings. By the time I reached a mile a day, I had lost eleven pounds. Within six months I was off of diabetes medication, my blood sugar was under control, and I had lost eight more pounds! How did I do this? I started with a prayer and a plan.

Never begin any weight loss program, without first consulting with your doctor. Bring a plan. Agree to see a dietician. This is not a one-size-fits-all program, especially for those with other medical issues. The healthy changes that I made are choices that anyone can adapt for weight loss or merely to obtain a healthier life. Here is my strategy:

• Substitute Splenda for sugar. It tastes great as a cup for cup replacement; however if that seems too extreme, then start with the half sugar/half Splenda blends now available on the market.

• Substitute high protein whole grain bread for regular whole grain breads, which often are sweetened with molasses, honey, or sugar.

• Substitute a combination of low fat soy-flour, oat flour, and wheat-gluten flour (the protein in wheat) for regular pastry flour in muffins, pancakes, and even cookies. (For example, in a recipe requiring 2 cups of regular flour, use 3/4 cup of oat flour, 3/4 cup of gluten flour, and 1/2 cup of low fat soy flour).

• Substitute fresh fruits, such as apples, oranges, tangerines, or any kind of fresh or frozen berries, in place of high carbohydrate snacks. Use Splenda to sweeten, if desired.

• Don’t forget the green and yellow stuff, such as salads, carrots, peas, broccoli, cauliflower, and greens.

• Head for the low-carb isle of the grocery store. There are endless choices: salad dressings, puddings, yogurt, carb-control ice-cream (be careful there; low-carb does not mean no-carb), chocolate milk (my personal favorite), and breads. There is even a brand of pasta that tastes real, “Dreamfields, Healthy Low Carb Living.” I could live on pasta and never get tired.

• A note of caution: pre-processed low-carb foods can have a lot of fiber and tend to be sweetened with maltitol, which can give you a long day in the bathroom. Introduce these foods slowly until you know how your body reacts.

Since I began my journey nearly two years ago, I have lost over forty-five pounds, and I am still losing. I have walked nearly a thousand miles, one step at a time. My diabetes has been under control without medication, for well over a year. I am stronger and healthier than I have been in years.

Whatever you decide, the following recipe will give you a tasty head-start for the New Year. After all, who can resist a yummy muffin filled with nuts and fruit? Certainly not me.

Huff-n-Puffin Muffin

Pre-heat oven to 375º

Sift dry ingredients together into large bowl:

1/2 cup Bob’s Red Mill Lowfat Soy Flour
3/4 cup Bob’s Red Mill Oat Flour
3/4 cup Bob’s Red Mill Vital Gluten Flour
3/4 cup Splenda
3 teaspoons baking powder
1/2 teaspoon salt
1-1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon ginger

Stir into dry ingredients:

1 large apple, peeled and chopped
1 cup chopped pecans
1 cup cranberries or blueberries, frozen or fresh

In separate bowl mix:

2 eggs, well beaten
3 tablespoons canola oil
1-1/4 cups of milk (low carb if available)

All at once, pour wet ingredients into dry, and fold (not beat) together, until just moistened. Spray muffin pan generously with cooking oil spray. Spoon batter into muffin cups, filled to the top. Place pan into pre-heated 375º oven. Bake for 18 minutes. Carefully remove from pan and cool on wire rack

(Tip: Bob’s Red Mill Flours are available in the baking isle or specialty section of a good supermarket or health food store).

© DoItYourself.com 2006