A Lovely Spring Day

I had a wonderful two mile walk this morning. The temperature was a brisk sixty degrees this morning, a beautiful overcast day. I saw heavy pollen falling from a tree all over the road. My stamina and breathing during walks is still improving! I can't wait to bump up my walks to the 2.5 mile then 3 mile levels because I get to see more beautiful scenery and really lose weight when I do this.

I had lunch with my parents and made grilled wild salmon. My mother liked the way I fixed it. I was glad because I've been encouraging her to eat salmon for the great health benefits.

I fixed some delicous healthy brownies, with organic wheat flour and honey, this afternoon. I'd been eating a little Lindt 85% cocoa dark chocolate everyday, but decided to try something less expensive. I know dark chocolate has health benefits and I'm hoping that these brownies, made with three-fourths a cup of cocoa, will be just as good for me. I had to learn how to have self-control in eating dark chocolate, and now I want to exercise the same self-control with these brownies. I cut the brownies into 200 calorie servings and ate one a few minutes after they came out of the oven. For supper I ate two brownies. From now on though, I just want to eat one each day. I froze the brownies in convenient individual servings.

I had wanted to jump in on housecleaning after I cooked the brownies but I was tired. I got on the computer for a while. After I was rested I cleaned the kitchen sink, the bathroom sink, vanity area and mirror. This wasn't a whole lot of housecleaning, but each little bit that I do lessens the number of chores that need to be done, which encourages me.

Science of calories

I'm enthused about my new diet. I used to get frustrated trying to count calories or points, because I'm on medication that increases my appetite. However I decided to give the science of losing weight by counting calories a chance to work for me again. I think last months memory scripture from Proverbs chapter 8 (and studying the whole chapter) is the clincher. Now my viewpoint is that God gave us the wisdom necessary for helping to achieve a healthier weight. My goal, 1,800 calories per day (most days anyway), which is plenty of calories, so I'm really determined to make it achievable.

Being willing to jump in there and prepare the different kinds of food I know I can enjoy on my diet, I think is really a key to success. I've got cooked veggies, and deviled eggs (made with lite mayo), and a delicious new dessert (recipe included) in the fridge. This dessert has the texture of whipped cream and the taste brings back memories of when my mom would let me have a taste of condensed milk when making lemon ice box pies.

I've been eating a lot of wild salmon sandwiches. Buying frozen wild salmon (which I've noticed has really improved in quality) at Walmart for $7.87 / 28 oz. (1.75 lb.) is enough for seven sandwiches, which works out to $1.12 per serving of wild salmon-- which is something you might want to keep in mind if you like fast food, since these wild salmon sandwiches are much healthier and much more economical than fast food. Here is a link to a previous blog post with my recipe for salmon sandwiches:

http://discipledpilgrimage.blogspot.com/2009/04/great-perspective-makes-healthy-eating.html

This is recipe is mild to medium hot (pepper wise) but to me it's very tastey if I add about 12 dashes of the Habanero Tabasco sauce, because on a sandwich you don't taste the hot sauce nearly as much.

Dieter's "Condensed Milk" Dessert

32 oz. carton nonfat yogurt (see note)
12 oz. can refrigerated evaporated skim milk
1/4-1/2 tsp. True Lemon (crystalized lemon)
10-12 packets of Splenda (or to taste)

Line a colander with 4 layers of cheesecloth. Pour yogurt on top of cheesecloth. Strain for about 1 hr. Discard the whey or reserve for another use. Blenderize all ingredients. Beat with an electric mixer at high speed for 2-3 minutes. May be served immediately but texture is better if refrigerated a few hours before serving.

Makes 4-6 servings 160-240 calories per serving

NOTE: This recipe is made with yogurt which contains pectin and tapioca starch, which affects recipe results.

A Great Perspective Makes Healthy Eating Fun

Today it really seems as if I have my normal stamina again. I've been wanting to return to my usual daily activities, ever since about a week and a half ago, when my physician prescribed a new medication. I even walked for a mile this evening after I made a quick trip to the grocery store. I just prepared and ate a good healthy supper-- wild salmon sandwich (recipe included) and asparagus which I bought on sale today, with frozen honey meringue for dessert.

I had never cooked merigue before. I have been interested in making meringue as a topping for pies or banana pudding, because it's fat free instead of having artery clogging fat like whipped toppings. Even if the whipped topping product says it's fat free, you can still see fat on the ingredient list, and whipped topping is something that I like a lot of. So several days ago I decided to just try my honey meringue recipe, to see how it would turn out. I discovered that it's nice for satisfying my sweet tooth after a meal. I need to adjust the recipe because 4 egg whites to 1/3 cup of honey is overly sweet. The meringue fell partially when it was in the oven and also when I froze it.

I only had a limited amount of success controlling my eating yesterday. For supper yesterday I ate at a Chinese buffet. I did fair at setting some healthy limits but got a brownie later at Books A Million! I seem to be so susceptible to this lately. I've decided that a good strategy would be to quickly walk out of Books A Million the next time this happens.

I've found that diligence in praying about self control in eating is really important. During my walk this evening, God gave me a really good new perspective, regarding making decisions to eat healthier. Choosing & eating healthy foods (instead of foods that contribute to health problems) can seem as as enjoyable as taking walks that are refreshing and good for your health-- if you have the right perspective.


Habanero Salmon Sandwiches

I purchase frozen wild salmon at Walmart, which I think is economical since it's about $4.00/lb. I've noticed that the most recent salmon I've bought seems to be a different kind of salmon because it's not as pink. It tastes kind of different from regular wild salmon but it makes a great sandwich. I would say this recipe is mild to medium hot.

For each 4 oz. salmon fillet, combine about 1/2 tbsp. extra-virgin olive oil & about 5 drops Tabasco Habanero sauce on a plate. Mix the hot sauce into the oil with a fork. Coat each fillet. Sprinkle liberally with True Lemon (crystallized lemon). Cook in a low to medium hot skillet for about 5-8 minutes or until the salmon flakes easily and the inside of the fish appears lighter. Serve on light wheat buns.

EDIT: Recently the frozen salmon I've bought at Walmart is a good quality chum salmon, pre-portioned for 4-8 servings. I like to add more Tabasco than is in the recipe, because you don't taste the spicyness of the Tabasco nearly as much in a sandwich.