I Will Remain Brave

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“Being brave means to know something is scary, difficult, and dangerous, and doing it anyway, because the possibility of winning the fight is worth the chance of losing it.” Emilie Autumn

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Christmas Gooey Butter Cookies

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Christmas Gooey Butter Cookies

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Need:

½ c. unsalted butter, room temperature
1 (8 oz.) pkg. cream cheese, room temperature
1 egg
½ tsp. almond extract, opt.
½ tsp. orange extract, opt.
1 pkg. white cake mix
½ c. sprinkles, divided
½ c. powdered sugar

Do:

In a medium bowl, cream together butter & cream cheese. Add the egg, almond extract & orange extract & mix until combined. Add the white cake mix & mix until combined. Stir in ¼ cup of sprinkles. Cover bowl with plastic wrap & refrigerate for at least one hour or up to 24 hours. The longer the dough chills, the less sticky it will be.

Preheat oven to 350 degrees. Place powdered sugar in one bowl & the remaining ¼ cup of sprinkles in another bowl. Using a 1-inch cookie scoop, scoop out dough & roll into a ball. Sprinkle with a few extra sprinkles & roll in powdered sugar, completely covering the dough ball. Place on a greased cookie sheet. Repeat. Bake for 10 minutes. Allow cookies to cool on cookie sheet for two minutes before removing to wire rack. Makes approximately 42 small cookies.

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I Have Cancer

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I’ve been battling melanoma on & off since childhood. Melanoma is no peach. If it’s not caught early, it can spread like wildfire & take over…it is scary. But melanoma begins externally. It’s something I’ve been able to watch, observe & can keep my eyes on.

I was recently diagnosed with cervical cancer. This is completely new & unknown territory for me. Cervical cancer is internal. I can’t see it. I can’t watch it. I have NO IDEA what is going on, so word “scary” honestly doesn’t touch the feelings I have right now.

There is a BIG difference.

December 19th is my first surgery & no, I’m not scared, but I’m anxious. I don’t do patience & waiting well.

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Lemon Pasta with Chicken

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Need:
1 pound dried penne
2 chicken cutlets, cut into fingers
Salt and freshly ground black pepper
3 cloves garlic, sliced
1/4 teaspoon red pepper flakes
3 tablespoons olive oil
3 tablespoons roughly chopped fresh parsley, for garnish
2 lemons, juiced
1/2 cup grated Parmesan

Do:
Cook the pasta in a large pot of boiling salted water, until al dente. Drain well.

Season chicken with salt & pepper. Heat a large grill pan over medium high & add chicken. Grill until golden & completely cooked. Remove to a plate & slice.

Add the garlic & red pepper flakes to a saute pan with 3 tablespoons of olive oil & saute until fragrant. Add the cooked pasta & turn heat off. Mix all together.

Remove pasta to a large bowl. Add chicken to the warm pasta & season with salt & pepper. Sprinkle in chopped parsley. Add the juice of 2 lemons & mix. Before serving top with Parmesan.

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Superfoods for Weightloss

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Sarah Klein  – May 29, 2017

Slimming superfoods

So-called superfoods are nutritional powerhouses that help build bones, prevent chronic diseases, improve your eyesight, and even keep your mind sharp. But did you know new evidence suggests these foods can also help you get—and stay—slim?

Read on for the top superfoods for weight loss, and how to pack them into your daily diet!

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Black beans

A cup of black beans packs a whopping 15 grams of satisfying protein and doesn’t contain any of the saturated fat found in other protein sources, like red meat.

Oats

Oats are rich in fiber, so a serving can help you feel full throughout the day. Just a half cup packs 4.6 grams of resistant starch, a healthy carb that boosts metabolism and burns fat.

Avocados

There’s no reason to be afraid of eating fats—as long as they’re the right fats.

Oleic acid, a compound in avocados’ healthy monounsaturated fats (MUFAs), may trigger your body to actually quiet hunger. Stick to a quarter or a half of an avocado and watch that belly fat melt away. The creamy fruit is also packed with fiber and protein.

Salmon

Lean sources of protein help you feel full without adding fat. However, 50% of women ages 18 to 50 don’t know if they get enough of this essential nutrient.

Up your intake with salmon; it’s a leaner choice than red meat and is chock-full of MUFAs to boot. A 2001 study found that dieters eating a MUFA-rich diet lost an average of 9 pounds, while their low-fat diet counterparts gained, on average, 6.

Blueberries

Best known for their anti-aging effects, blueberries, while tiny, are a powerful figure-friendly eat: A 1-cup serving sets you back only 80 calories, and helps you feel full with 4 grams of fiber.

Broccoli

Cooked or raw, this cruciferous veggie is well-known for its cancer-preventing powers, but with a punch of filling fiber in less than 30 calories a serving, it’s bound to prevent weight problems too.

Brown rice

Brown rice is a heartier, fiber-packed alternative to less-than-super white rice. A half-cup serving contains 1.7 grams of resistant starch, a healthy carb that boosts metabolism and burns fat.

Plus, brown rice is a low-energy-density food, meaning it’s heavy and filling but low in calories. One study found that women who ate a higher-energy-density diet gained three times as much weight over six years than women eating a low-energy-density diet.

Pears

Just one pear packs 15% of your daily recommended amount of fiber. One study found that women who ate three pears a day consumed fewer calories and lost more weight than those who didn’t. Ditch the peeler though; the skin is where all that filling fiber is hiding!

Wine

Resveratrol, the famed antioxidant found in grape skin, stops fat storage. Studies show that moderate wine drinkers have narrower waists and less belly fat than liquor drinkers. Downing a glass can boost your calorie burn for a good 90 minutes.

Grapefruit

Even if you changed nothing else about your diet, eating half a grapefruit before each meal may help you lose up to a pound a week!

A compound in the tangy fruit can lower insulin, a fat-storage hormone, and that can lead to weight loss. It’s also a good source of protein, and because it’s at least 90% water, it can fill you up so you eat less.

Kidney beans

One of several varieties of beans to make the list, red beans offer protein and fiber (more than 5 grams per serving!). Kidney beans are also rich in Resistant Starch; a 1/2-cup serving packs nearly 2 grams of this slimming carb.

Almonds

Nuts are another superfood rich in healthy fats that help you slim down.

Almonds in particular can help you shed pounds: In one study, people who added a daily helping of the nuts to a low-cal diet lost more weight than people who followed the same diet but swapped almonds for a carb-heavy snack like crackers.

Green tea

This steamy sip hydrates like water, which can help fill you up and shed pounds. Plus, the antioxidants in green tea will up your fat burn and calorie burn. One study found that five cups a day could help you lose twice as much weight, most of it around your middle.

Lentils

Lentils are a great source of satiating protein and fiber. A half-cup serving delivers 3.4 grams of resistant starch, a healthy carb that boosts metabolism and burns fat.

Bananas

Bananas are a slimming superfood at the heart of Health‘s CarbLovers Diet. A slightly green, medium-size banana will fill you up and boost your metabolism with its 12.5 grams of Resistant Starch. Even a ripe banana still ranks high on the list of foods containing RS, with almost 5 grams.

Eggs

Eggs get a bad rap when it comes to weight loss. But the breakfast staple is loaded with protein that will curb your appetite. One study found that overweight women who ate egg breakfasts lost twice as much weight as women who started their days with bagels.

And don’t worry about cholesterol: The study found that egg eaters don’t have higher bad cholesterol or lower good cholesterol than bagel eaters.

Dark chocolate

Chocolate lovers, rejoice! A nibble of dark chocolate here and there can slow down digestion so you feel full longer and eat less at your next meal.

Dark chocolate is full of MUFAs; studies show eating a diet high in these healthy fats can rev your metabolism to burn fat and calories. It may also help by curbing cravings for salt, sweet, or fatty diet-wreckers.

Oranges

At only 59 calories, you may not expect much from an orange, but thanks to a hefty dose of fiber, it ranks highest among fruits on a list of 38 filling foods put together by Australian researchers. Feeling full can help you eat less throughout the day.

Potatoes

True, potatoes are high in carbs, but they are three times as filling as a slice of white bread, and top all the foods on the same satiety index as oranges. Plus, potatoes are also rich in Resistant Starch, which helps your body burn fat.

Pine nuts

Nut lovers don’t have to stick to almonds. These tiny bites pack the same heart-healthy fatty acids that quell hunger hormones and burn belly fat. One study found that swapping healthy unsaturated ones like those found in nuts for saturated fats helped overweight people lose weight without reducing calorie intake or upping their exercise.

Plus, at only 95 calories for more than 80 nuts, you can enjoy them guilt free.

White beans

One-half cup of these fiber-packed beans contains almost 4 grams of fat-blasting resistant starch, a healthy carb that boosts metabolism.

Cheese

Fresh goat cheese and feta contain a fatty acid that helps you feel full and burn more fat. Look for cheeses labeled “grass-fed,” as those will have the highest content of this healthy fat.

Low-fat milk

The same fatty acid is found in milk, and milk’s proteins can keep you feeling satisfied. The added calcium may also help; in one study, women burned more fat and calories when they had 1,000 to 1,400 milligrams of calcium per day.

Garbanzo beans

Also known as chickpeas, these slimming beans pack more than 2 grams of resistant starch per half-cup serving. They’re also a great source of fiber, protein, and healthy fats.

Pearl barley

This starchy side makes a slimming complement to a low-cal meal by adding some satisfying fiber and nearly 2 grams of resistant starch in just a half-cup serving.

Quinoa

Another diet-friendly whole grain, quinoa is rich in hunger-fighting protein. You’ll stay full longer on fewer calories and avoid overeating at other meals.

Plantains

A half cup of cooked plantains packs almost 3 grams of resistant starch, a healthy carb that boosts metabolism and burns fat.

Hot peppers

Hot peppers get their spicy kick from a compound called capsaicin. And the same compound is responsible for heating up your insides, causing your body to burn extra calories. It’s really easy to incorporate hot peppers into your diet: Eat it raw, cooked, dried, or in powdered form. And when in doubt, throw some cayenne or hot sauce onto your meal!

Collard greens

One serving of collard greens boasts your entire daily recommended amount of vitamins A and K, along with 7.6 grams of fiber. Plus it only cost you a mere 6 calories. Between the low-cals and belly-filling fiber content, collard greens and other leafy greens are an ideal option when you’re looking to stay healthy or slim down.

Coffee

By now, you probably know that coffee can help curb your appetite. But did you also know it can boost your metabolism? Since coffee contains the antioxidant chlorogenic acid (CGA), it can actually increase your body’s use of fat for energy. Research has additionally shown that CGA can slow the release of glucose and lower insulin resistance to inhibit weight gain after eating a meal.

 

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Crazy on the Calendar

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December & January are going to be crazy months for me.

Being diagnosed with another form of cancer isn’t something I wanted or was looking forward to, but honestly, I knew it in my gut.

I’m having pre-surgery on December 12th & then surgery on December 19th & no, I’m not afraid. I am however, incredibly inpatient. I just want this done & over with. I want the results back, which I still get in January to see where we go from there.

In the midst of all of that, I have too other doctors appointments & fasting bloodwork. For the average Jane, easy peasy. For the chronically ill…holy moly!

Wish me luck please!

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