Nutritionalist and Gallstones

I'm not that great at typing so it took awhile for me to get this info together.  I went to a Doctor who is a certified Nutritionist before I started the work out program at Alamo Shape and after my full exam I was told that before starting ANY diet I needed to clean my "filtering system" to help up your metabolism so I can burn fats easier.  The liver needs to stay clean and free of toxins and impurities. 

There was a lot of information I did not want to hear and some that explained what I was feeling. One of course it gallstones.  I'm a huge candidate since I am over 40, I take estrogen, and I am over weight. 

WHO MAY HAVE GALLSTONES AND NOT KNOW IT?

·  Women between the ages of 20 and 40 are twice as likely to get gallstones than men are. Estrogen, the female sex hormone, increases the amount of cholesterol in the bile. Extra estrogen from birth control pills or hormone replacement therapy may further increase bile's cholesterol content. It also may slow gallbladder emptying, allowing bile to stand for longer periods of time.

·  Pregnancy. Estrogen levels increase during pregnancy. The risk may increase with the number of pregnancies, since women who have been pregnant several times are at especially high risk for gallstones.

·  Obesity. Being overweight tends to reduce the amount of bile salts in bile, so that less cholesterol can stay dissolved. Obesity also slows the rate at which the gallbladder empties. Some studies suggest that being even moderately overweight can increase the risk of gallstones.

·  Rapid weight loss. "Crash diets" and fasting make the body burn, or metabolize, fat very rapidly. The liver reacts by releasing extra cholesterol into the bile. Fasting slows gallbladder emptying, since no food is present in the small intestine to signal the need for bile.

·  Age. Although gallstones occur in younger people, especially women, most cases are diagnosed in people over age 60.

·  Ethnic heritage. Native Americans have the highest rate of gallbladder disease in the U.S. Mexican-Americans also have an unusually high risk. Scientists believe these groups have a genetic tendency to produce bile with large amounts of cholesterol.

·  Taking cholesterol-lowering drugs. Drugs that lower blood cholesterol may increase the amount of cholesterol passed out of the body in the bile.

So.... I am going to reboot my system!  It does no good to eat smaller portions of food if I'm eating things that will make my body ill.  I have to cleanse, change my eating portions AND what I eat and drink.   

I cannot say this is for everyone and I do not suggest you do this without your doctor's OK but I would suggest you get a doctor who is also a nutritionist.  Especially one who actually practices what he or she preaches!   

My last doctor was overweight, he smoked and had a soda in his hand outside in his car as I was leaving the building.  Hard to take anyone seriously who does not take his own advise! It would be like me going to a hair stylist who looked like she rolled out of bed and came to work.  Why should she care about my hair when she doesn't care about her own?

I was told this liver cleanse works best:

Cleansing the liver of gall stones dramatically aids digestion, which in turn improves general health. Here are the 3 stages in a successful liver cleanse:

Stage 1: Prepare for the cleanse by drinking fresh apple juice for 3 days. Meals should be small amounts of raw salad or unprocessed fruit.

Stage 2: Buy the liver cleanse ingredients:

Epsom Salts, 4 tablespoons mixed in 4 cups of water, Olive Oil,Fresh Grapefruit juice and Lemon juice

Stage 3: Do the cleanse. Choose a Saturday if possible! Here is the routine you should follow -

(i) Eat a very light breakfast and lunch of fruit and vegetables.

(2) At 6pm, drink 1 cup of the Epsom Salt water. Repeat at 8pm.

(3) At 10pm, mix the fruit juices and one cup of olive oil. Drink it, go to bed and get a good sleep while the cleanse does its work!

(4) At 7am, drink 1 cup of the Epsom Salt water. Repeat at 9am and finish the mixture.

(5) Eat only light fruits and vegetables for the rest of the day. Your liver should be cleansed of gall stones and by the evening you should feel great!

Foods to Eat

Unrefined Complex Carbohydrates

Important as they provide vitamins, trace minerals, fiber, and protein. These include brown rice, oatmeal, and wholemeal, barley, and rye products.

Fruits

Fruits contain important antioxidants and necessary dietary fiber. Apples, pears and oranges are particularly high in pectin which is a great intestinal tract cleanser. Watermelon is also great - it contains important vitamins and minerals such as lycopene, beta carotene, zinc, and selenium.

Vegetables

All veggies contain the vitamins and minerals necessary for a healthy body and liver. Legumes, cabbage, garlic and onions contain high amounts of sulfur - this is great for the liver by locking on to metallic toxins and excretes them.

Nuts and Seeds

Raw organic nuts provide good fats to the body as well as vitamin E, potassium, and folic acid. Flaxseed oil is extremely high in omega-3 essential fatty acids, which are powerful antioxidants and also have anti-inflammatory properties.

Foods to avoid

High-glycemic Foods

High-glycemic foods raise blood sugar fast, and are linked to contributing to fatty liver. High-glycemic foods include:

• White bread
• White rice
• Most prepared breakfast cereals
• Concentrated sugar

Foods to Avoid

Red Meat

Dairy

Fried foods

Soft drinks

Alcohol

Coffee and tea

Sugar or sugar substitutes

Margarine

Vinegar

Pickles

White flour products

White rice

Drinks to help your liver

Fresh veggie and fruit juice, lemon water, dandelion tea, rice and almond milk.

Liver Supplements

Milk Thistle

This herb cleanses and protects the liver from toxic substances such as alcohol, drugs, heavy metals, pollution and pesticides.

Dandelion Root

This herb increases bile production in the liver, helping digestion.

Liver Detox Drink Recipe

This is a delicious easy drink to make. Add all ingredients into the blender and voila!

A handful of spinach

1 apple

1 banana

1 lemon (squeezed)

Half a chili pepper (optional)

1 garlic clove or as much as desired (optional)

1 glass of water

Sample Meal:

    Breakfast:

        scramble 2 eggs

        add veggies (mix in or serve as side dish)

        have orange for dessert

        add fresh lemon juice to glass of water

    Snack:

        1 fruit and 2 carrots

    Lunch:

        dark green salad with beets, artichokes, 6oz lean protein (No red meat)

    Snack:

        Baked apple with cinnamon and nutmeg

    Dinner:

        Big portions of cauliflower, broccoli and 6oz lean protein (No red meat)

Oh and just so you know- most diets are temporary, they put your body into shock and leave you imbalanced health-wise.  It's better to change what you eat and drink first then work your way down to smaller portions to keep your body from making you completely miserable.  Also use a smaller plate.  I'm told it works to only fill up a small plate (salad plate) this way you are not tempted to fill a larger one. 

Well- I'm off to try this and will let you know my progress....

Zuppa Napoleone Light

Yesterday I did a 30 minute workout at Alamo Shape with the owner Rosemarie as our instructor.  It was a really good workout and for lunch I had a vegetable soup made with vegetable broth and a bottle of water.  For dinner I had the same soup but had Honey Vanilla Chamomile herbal tea.  I took it easy the rest of the day due to my sprained ankle from a waterfall shoot a few days ago. I did stretch before bed.

This morning I stretched and took dogs for a walk. I then went to Front Porch Bistro to take my friend Abby some Zuppa Napoleone for her birthday.  This soup is a family recipe I used to make for my husband and sons.  I have replaced the spicy summer sausage with chicken and took out the risoni.  I used to make my own basil pesto but found Classico does the trick!

• 2 leeks minced
• 4 cloves garlic minced
• 1-2 tablespoons lightly salted butter or heart smart butter.
• Sauté leeks and garlic on medium heat stirring for 2-3 minutes.
• Add 2 sliced medium zucchini and stir in to cook on low for 3-5 minutes
• Add 6 cups water (enough to cover vegetables and chicken), 1 sprig rosemary and 1 sprig thyme
• 2-3 boneless, skinless chicken diced and
• 2 cups spinach and 1 cup finely shredded carrots. (I replaced the potatoes with spinach)
• Boil for 10 minutes or till chicken is fully cooked. Add enough water or light chicken broth to fill large cooking pot.  If it’s water, add broth paste to equal cups of water. (Read Directions)
• Remove sprigs of thyme and rosemary and add in 4 tablespoons Classico Traditional Basil Pesto.  Make sure excess oil stays in jar and does not go into soup.
• ½ cup white cooking wine. (Optional)
• Add 2 tomatoes diced before serving. Fresh is better than canned. 
• For a summer soup, remove from heat and serve warm- not hot with an oil and vinaigrette tossed garden salad.

Day 4

I went to see Xmen First Class last night and it more than made up for Xmen: The Last Stand!  I almost gave up hope!  To say the least, my mind was on my gum pain once again.  My mind and my tongue was irritated at the loss of my tooth and my tongue kept rubbing at the area making is sore.  I really tried to leave it alone but couldn't so after the movie I went to WalMart to get a night guard so I could have something to keep me from making it worse. Afterwards went to Denny's for eggs, hash browns and wheat pancakes.  I only ate about half of the food.  It felt good to be able to push myself away from the food.  

Today I had herbal tea for breakfast and a protein drink.  For lunch I had a vegetable soup, 4 wheat crackers with tuna spread on each.  It was hard to eat the crackers on one side but at least I'm feeling better.  Did not take dogs for a walk yet.  Mark took them and forgot it was part of my daily routine... :( 

Back to cleaning the house and getting ready for a shoot later today!

Recipes 3

Another traditional recipe I changed to fit my needs and taste!

Apple, Walnut & Raisin Crisp

Value:    6
Servings:  8
Preparation Time:  15 min
Cooking Time:  30 min
Level of Difficulty:  Easy

This dessert is also wonderful as a breakfast dish for a special occasion.

Ingredients

4 large apples, peeled, cored, cut into 1/8-inch slices 

2 tsp fresh lemon juice   

3/4 cup(s) packed light brown sugar, divided  

1/2 cup(s) all-purpose flour   

4 Tbsp regular butter, melted   

2 pkts Quaker Instant Oatmeal with Raisins, Dates & Walnuts  

Instructions

Preheat oven to 400ºF. Place rack in bottom third to middle of oven.
In a large bowl, toss together apple slices, lemon juice, 1/4 cup brown sugar and packet Quaker oatmeal mix.
Add in flour and butter.
Spoon apple mixture into an ungreased 9-inch square baking dish, or glass or ceramic pie plate; cover loosely with aluminum foil and bake for 30 minutes.
After crisp has baked for 30 minutes, remove from oven and discard foil. Serve warm.

Notes

• You can use any type of apples in this recipe. Try your favorite or a combination of several different ones

Day3

 
 Breakfast:  Protein Drink and bottle of water 
Exercise: Morning stretch, Dog Walk and cleaning the living room to music!


This morning my brother came to work on the my mom's cabin and fix things so mom would have water.  He came over to see how I was doing and it was a good distraction and a thrill to see him.  

Lunch:  We went to the Front Porch Bistro, a local restaurant I  did artwork for (mural and walls). The owner is a friend of mine and so are some of the employees.  I had green tea, no sugar, a plain tortilla and a delicious bowl of potato soup with cheese and bacon.  Very filling and not exactly a diet meal but after juicing, I was unable to finish my lunch which tells me I'm moving in a good direction! 

Recipes 2

Broiled Halibut with Lemon and Herbs

Value:    4
Servings:  4
Preparation Time:  5 min
Cooking Time:  12 min

Ingredients

1 pound Halibut Filet

1/4 tsp. sea salt

1 green onion minced

1 tbsp unsalted butter

1 medium lemon cut in half

1tsp dill

1tsp parsley minced

• Preheat broiler to high.
• Place halibut on a rimmed baking pan; rub all over with salt, dill and onion. Place little pieces of butter all over fish; broil until fish turns opaque in center, about 10 to 12 minutes.
• Immediately remove fish from oven and set on a serving plate; drizzle with freshly squeezed lemon juice. Sprinkle with parsley and garnish with lemon wedges. Yields about 4 ounces fish per serving. 

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Potato & Leek Soup

Value:    6
Servings:  6
Preparation Time:  15 min
Cooking Time:  50 min

Needed: Blender

Ingredients

2 cloves garlic minced

8-10 large white or yellow potatoes peeled and diced

3 Leeks washed and diced   

4 cups reduced-sodium chicken broth   

1 1/2 Tbsp thyme, fresh, fresh, chopped  

1/2 tsp table salt   

6 Tbsp reduced-fat sour cream or almond milk plain (no vanilla)

1 tbsp unsalted butter  or heart smart

Optional toppings- 1 tbsp Turkey Bacon cooked and diced or 1 tbsp cheese

Instructions

• In large pot add butter, leeks and garlic.  Cook and stir on medium heat for approx. 3 minutes.  Add broth and potatoes and boil for 30 minutes.  If the broth does not cover all the potatoes, add just enough water to make sure all potatoes are covered.
• Meanwhile, cook bacon in a large nonstick skillet over medium-high heat until browned, about 6 minutes. Place bacon on paper towels to drain off any fat; chop bacon.
• Add in salt and thyme checking to see if potatoes are soft.  Cook till potatoes are very soft up to 20 more minutes.  Pour soup into a large bowl and using a blender or mixer beat soup mixture till smooth.
• Spoon about 1 1/3 cups of soup into each of 6 soup bowls. Top each with 1 tablespoon of sour cream, 1 tablespoon of cheese, 1 rounded tablespoon of bacon and grind fresh pepper over top if desired.

Lunch Time!

Also...Yummy Dinner Menu

Pepperoccoli Juice

Ingredients

• 1 green bell pepper, no stem or seeds
• 3 broccoli florets with stems
• 4 carrots
• 3 small apples

Broccoli is really good for you and one veggie I plan to make a regular part of my juicing routine. Today I decided to add bell pepper which is also extremely high in anti-oxidant vitamin C and many other compounds. I added carrots and apples for extra anti-oxidants and sweetness to balance out the very green and cabbage tasting touch of acidity. 

Cleaning Juicers:  If you own one and you’re wanting to juice, please clean it right away.  I use 1 cup vinegar in my dish water to sanitize the juicer parts.  If you use bleach, only use ¼ cup.You can also clean your veggies with vinegar- just a little in a water soak then rinse.  Believe it or not, I used to be really healthy and worked out all the time so a lot of this is from experience.  Since I'm no longer in my 20's I know this will take a lot more effort.  PLEASE, if you are reading this and want to start your own diet ritual, TALK TO YOUR DOCTOR FIRST!  Get an exam and make sure everything I'm doing is ok for you to do too. Right now I'm getting my body ready to begin a daily workout and it starts pretty slow so please do not lose interest.  The more you prepare yourself, the easier it will be to make other changes in your life!

Here is a dinner menu I tried on my mom and she loved it. You can also grill it but I liked it baked. 

Baked Herb Chicken

Weight Watcher Points:    4
Servings:  4
Preparation Time:  5 min
Cooking Time:  20-25 min

2 Tbsp fresh oregano, chopped   

1 Tbsp thyme, fresh, fresh, chopped   

1 Tbsp rosemary, fresh, chopped   

1 clove garlic minced

2 tsp olive oil   

1/2 tsp table salt  

4 Chicken breasts, raw, without skin & bone

Instructions

• Combine the garlic, oregano, thyme, rosemary, oil, and salt in a small bowl. Rub the herb mixture on both sides of each chicken breast.
• Heat oven to 350 degrees place in a casserole dish covered and bake for 20 minutes or until completely cooked through.  
• Serve with steamed asparagus, brown rice, and a small summer salad*. 

*I used a European garden lettuce mix with cherry tomatoes and sliced cucumber then added a light raspberry vinaigrette and olive oil mix that I spayed over the salad for a wonderful summer taste.   

DAY 2

 Good morning world!

Well, yesterday was pretty rough.  Between sore gum and lack of coffee I had a restless day but not giving up.  Herbal tea helped but not actually eating solid foods left me feeling a bit empty and grumpy. I mostly rested and got on the computer a few times. I did have a nice hot bath before bed and a bottle of water. Last night it was hard falling asleep and had a few bathroom breaks but oddly enough, other than my mouth... I felt pretty good when I woke up.

Wake up: Stretches and room temperature bottled water.  Water first thing in the morning actually helps you feel better and helps to keep you hydrated through the day.  I read somewhere, maybe something my mom emailed me that it is better to drink water when you first wake up and an hour after you eat at room temp so you can digest better.   Something about cold water stalls the digestion. 

Breakfast:  Blueberry Oatmeal Heart Smart Instant 1 pkg. (I took the dried blueberries out) with a cup of Silk Pure Almond Milk, Vanilla flavored and a cup of Honey Vanilla Chamomile Tea.  Not my idea of a great meal but looking forward to the day I can eat healthy and tasty meals that don't taste like mush.  When I was sick a few years back I had to have a total hysterectomy and ate oatmeal till it was coming out of my ears!

Exercise: Walked dogs on track for 30 minutes - will post more later today...  :)

MY GOAL

 GOAL: A STEAMPUNK CORSET
Have you ever looked in a store window or an online store and saw something you really wanted but just knew there was no way it would look good on you right now? Could you just imagine what it would look like if you put every effort into getting into shape?  I do everyday.  I even have suits I used to wear and loved but keep them in the back of the closet...just in case.

I own this corset (and yes there is a top that goes underneath)  and I really want to wear this to a special event this winter.  I figure if I'm ever going to make that happen, guess I have to start fresh.  This means not only changing my daily schedule but also what I drink, what I eat, and even what I snack on.  Our bodies adjust so I figure the only way you can truly adjust is to suffer through a few days.  I'm not much of a soda drinker but it's worth it to exchanging bottles of green tea or drinking juice every time I do crave soda.  My vice?  I'm lactose intolerant but I love cheese, sour creme, and other dairy foods.  Cold turkey sounds pretty crappy till I think about not needing to take anything and all the stomach pains I wont be having.   So here is to goals and no dairy- may I survive them both!

Dinner

"I made slight changes to the original recipe but it's still only 1 point and if you like lots of veggies you will love this!"

Italian Vegetable Soup 1 point per serving (Weight Watchers)

·        2 clove(s) (medium) garlic, minced

·        1 cup shallots or green onions, chopped  

·        2 cups spinach, baby leaves    

·        2 small zucchini, cubed

·        1 medium sweet red pepper, chopped 

·        2 lg. diced tomatoes  

·        1 small can black olives diced

·        6 cup(s) vegetable broth

·        1/4 tsp crushed red pepper flakes (optional)

·        2 tsp thyme, fresh, fresh, finely chopped

·        1 tsp fresh oregano, finely chopped

·        3/4 tsp table salt

·        1/4 cup(s) parsley, fresh, chopped

·        1/4 cup(s) basil, fresh, leaves   

Instructions
Put garlic, onions, spinach, zucchini, red pepper, vegetable broth, diced tomatoes, red pepper flakes, thyme and oregano into a large soup pot. Cover and bring to a boil over high heat. Reduce heat to low, and simmer, partly covered, for about 10 minutes.

• Stir in salt, parsley and basil. Serve. Yields about 1 cup per serving. 
• You may sprinkle 1 teaspoon of Parmesan cheese on top and serve with 4 wheat crackers for an extra point  

Day 1

WELCOME TO MY HELL...
This is my "I'm fed up with being overweight blog" and I hope it helps others.  I was the thin active outdoor person who got cancer and instead of getting the "make you thin" type, I got the makes me fat type that ended up in a full hysterectomy and lots of doctor visits and treatments.  I'm 5 foot 4 inches and 195 pounds.  I used to be 125 before I got sick.  

I'm not going to sugar coat it, I'm a stress eater and even when I'm really active, I still gain weight.  Some is medical but most is stress.   I also deal with lower back pain and a chesty bust or is it busty chest?  I'm hoping that too will change for the better!

Beet Juice Detox

Why start my day with beet Juice? The combination of 2 large beets, 2 medium apples and 2 large carrots (fully cleaned and sliced) contains vitamins A and C, and alkaline minerals such as calcium and potassium. It is also an excellent source of vitamin B-6, iron, and organic sodium and high in fiber. Beet juice is a liver detoxifier; in fact, it's so powerful that it must be used carefully. It detoxifies the liver so quickly it must be mixed with other juices so that all the toxins don't get blasted out into your bloodstream at once. This is why we mix it with the apples and carrots.  Plus it helps the flavor!  Now for the side effects....Burst of energy and you pee red.  

DAY 1 PLAN

Two days ago I got a tooth pulled.  According to the dentist I grind my teeth due to stress and that plus an old filling caused my tooth to split in half so needed to be pulled.  My dentist suggested chicken broth, water, protein drinks and later soft foods.  What a perfect way to start my diet by being too sore to chew anything!  I don't recommend this but it helped.  I have not had a cup of coffee in two days and I drink warm green tea with no sugar then place the tea bag on my opening where the tooth was pulled for comfort.  Apparently tea has tannic acid that is good for forming the blood clot in your gum to help in the healing process.   I learn something new everyday!

Back to the plan!  I started off with a detox juice, then took my dogs for a walk around the running track for 30 minutes.  I'm supposed to take it easy when detoxing so the body doesn't get upset with all the changes.  I will drink 4 bottles of water at room temperature today and for lunch I'm having a vegetable broth.  Some people call it fasting or a liquid diet but its actually just cleaning out your system or rebooting your system to get ready for the changes.

This is a day to relax! I chose a weekend so I could just take it easy.  You might want to schedule this on a day you don't have to work AND if you have kids, let them know you need this day to relax before working out!

A FAMILY AFFAIR

Before I started this adventure I spoke to all my family and friends.  You have to have support and the only way this is going to work, I have to know the people I love will love me enough to not tempt me and will push me to succeed.   I'm 45 and it gets harder and harder as you age to lose weight and get into shape.  If not now, when?  I'm no expert in weight loss but the thin me keeps me up at night with constant thought of guilt and regrets.  I'm a new grandparent and I have a 6mo. old grandson. I don't want him growing up knowing the fat me.  I want him to know the me inside that is just bursting to get out.