This blog is about the success I have had in losing 85 pounds in the year 2010.
I have mantained this for over a year just by eating for my blood type.
Removing foods like wheat and corn because they interfere with insulin efficiency and slow a blood type O's metabolic rate.
In a perfect world I could live without everything . I do on a very rare occasion have some foods but (very little)that I shouldn't but NEVER wheat or corn.

I write about how I did the every day and the emotions that go with it.
I am in the process of writing a cookbook that has all of my recipes I have created to help on this journey.

My purpose in this blog is to encourage and equip people who are struggling with weight loss and eating healthy.

Eating healthy is the only way out.
I ate my way in this, so I ate my way out.

Happy Eating
Coach Sandra

Thursday, January 23, 2014

Wednesday, February 20, 2013

Chocolate Walnut Toffee Bars

This is a decadent high caloric once in awhile dessert ...not for the faint of calorie <3
As always use organic ingredients when ever possible
I have tried to post the picture of the front of the cook book giving credit where credit is due but not sure what went wrong will fix ASAP

I found a cookbook that is gluten free . I have only tried a few recipes but I have had to alter things because of my preference and food allergies.

1/3 cup of butter
1/2 cup sugar
1 1/2 cups brown rice flour
1 egg  ( I used 1 Tb ground flaxseed 3 Tb water mixed set aside)
2 tsp baking powder
1/2 tsp salt
11/2 tsp xantham gum
1/2 tsp vanilla extract

1/2 cup brown sugar
1/3 cup butter
3/4 cup chopped pecans(I used chopped walnuts)
1cup choc chips ( I used Enjoy Life semi sweet mini vegan choc chips from )

Mix butter and sugar
Mix in brown rice flour then mix remaining  ingredients.
Butter pan then press in a even layer and bake until golden brown on edges for  approx 15 min.
Set aside

In sauce pan melt and bring to low boil the first 2 topping ingredients
Simmer And Whisk together while simmering and it will gel together when this happens it is ready
Pour over baked bar and spread evenly
Sprinkle with pecans-(I used chopped walnuts)
Sprinkle with choc chips- waiting a few minutes for the chips to melt a bit then spread with a spoon
Cut into squares
Happy Eating

Sunday, February 10, 2013

Tex Mex Soup

Yesterday's Green Chili Chicken 
Now turned Soup

Canned tomatoes
Canned black beans
Veggie broth
 Brown rice
Cumin garlic powder sea salt 
Smoked paprika 

I must confess that I winged it on this one as usual when I make a soup it's usually different every time and hard to recall a recipe to write down as I kinda just throw it together .
By the time I declare it a winner I have to muddle through my past steps of what I did .
I will just tell you what I did .
Left over green chili chicken- bones removed chunked up
Cut into chunks onions celery and carrots and chopped cilantro-to taste
The organic canned tomatoes I took all the juice and blended it my blender along w 1/2 of tomatoes
then I used the chunky tomatoes that were left over and just put it in the pot
2 -3 boxes of veggie broth
stir , simmer a while ...enjoy !
This was a old draft I never posted I had to think for a minute on what this was about .
I hope it was worth the bother
Happy Eating

Chicken Veggie Soup

This is a easy breezy comfort soup.
Yesterday I was in need of some comfort food that would take the chill off and make me feel warm n cozy.
This soup like many soups I make are actually thrown together with just a few ingredients & a afternoon of simmer time.( the amounts are a guesstimate)

Ingredients :
1 Pkg Organic Chicken (bone in-2 breast 4 legs)skin removed on the all except 2 legs)
1 Large Organic Onion chopped in chunks
8 Organic Carrots peeled & chopped in chunks
8 Organic Celery chopped in chunks
6 Lg Kale leaves stems removed chopped up
1 Large Turnip pealed chopped in chunks
1 Tsp - Basil Thyme Oregano & Sea Salt
1 Very Large Pot

Saute Onions in little of Olive oil (being careful not to burn oil)
Add spices
add water to 1/2 way full - place chicken in it and bring to boil cover n simmer for 2-3 hrs
take chicken out cool it down and take off of bones into chunks and set back in pot and simmer 30 min or so - then add all veggies and fill the rest of pot w water to 3/4 full cover and simmer until veggies are tender

Happy Eating

* you could add brown rice if you wanted

Thursday, December 27, 2012

Gluten free Almond Cookies

Gluten free Almond Cookies

1/2 cup Butter
1Tb Ground flaxseed -3 Tb water set aside while you get other wet ingredients
1 tsp almond extract
1 tsp vanilla
Mix wet together

Mix dry together

Mix both

3/4 cup almond meal/ flour
1/2 cup quinoa flakes
1/2 cup quinoa flour
1/4 tsp tapioca starch
Chopped raw almonds to dip in before baking
Make into balls , dip into chopped almonds in one side
Place almond side up on parchment papered cookie sheet
400* 10 -12 minutes until horn brown on edges
Let cool completely

They are slightly crumbly
I may modify this recipe and will post
They are yummy as is but I want to adjust it

How I might change it would be to try 2 tsp almond extract
Maybe 1/2 tsp tapioca starch
Or arrowroot

Happy Eating

Friday, December 14, 2012

Where has the time gone ?

Well Hello,
Very Long time no post , things have been a bit crazy .
I intended to post more often but life has a way of throwing curves .
All is well with me and my health journey .
To list a few excuses are in mid September I had a flood in my house that turned my world upside down in the fact that it seemed to be a easy fix then turned into many events leaving a main room in my house a construction zone for many weeks. It's been a year of many replacements and fixes from a new toilet to air con repair computer crash...router and printer replaced all in the last few months .

Needless to say I have been busy with all of that while still moving forward with new goals.
I have registered officially to run the PF Chang 1/2 Marathon here in Az .

Seems I never have time to just sit on the computer to write .
I also have mixed emotions about the need for me to do so . The interest is weak in that when people find out what I live without in my daily food journey they think its impossible or I may spend hours talking to them about cleaning up the food we eat all though they seem truly interested then I never hear from them again leaving me to wonder why do I waste my time. Not all are that way but most sadly are.
I will again try to post new things when I feel it and maybe this can be revived to the intended reality of just helping and encouraging people to make better choices to be healthy.

I've come to the conclusion there is blog overload and too much to belong to "like"and leave our footprint on to keep track of  and follow etc etc .
Everything is short lived and interests change almost daily with  too many choices.

I will post soon on my Christmas Baking 2012
Happy Eating

Thursday, September 13, 2012

Chicken Sausage Links

Every now and then we need a good " breffiss ". My Favorite was sausage but all the stores have processed goop with nitrates nitrites and MSG blah blah blah etc etc .
This is not rocket science just figured out this is as easy as 123 .made it up myself .
You could use ground turkey if you want and you could grind your own meat .
I prefer to buy it ground already . I use  a mix as you need to have some fat in it to give it moisture . (olive oil could be used )
I also use this recipe for sausage n gravy over spelt no yeast biscuits .Mind you this can't be eaten every Sunday but every now and then it's a splurge.

Chicken links

1 lb ground chicken breast
1 lb ground chicken thighs
Combine both

In small bowl mix spices then put in chicken mix well

1 tsp dried basil
1tsp thyme
1 tsp garlic powder
1 tsp Sage
1tsp sea salt
Ground pepper optional

Shape into links then brown in sauté pan for about 30 minute or desired doneness .It makes about 12 links. I personally like mine very cooked ...thats just me ;)
Wrap individually then freeze for a "breffiss" time saver .
As soon as I can figure out how to get my picture uploaded of the sausage n gravy and the biscuits I will insert them later .
For now ...
Happy Eating

I on purpose spell breakfast wrong ...it's the country bumpkin in me ;)

Wednesday, September 12, 2012

GF Almond Butter Oat bars

Here is a protein bar that is super delish and serves as a quick energy boost before or after a workout or maybe even for breakfast.
It is really a double batch but you can cut in 1/2 and put in a 8x8 pan .
I like my oblong 7'x11'...I know its a weird shape but that's what I have and like.
I bake it @ 350* for 20 minutes or until the edges start to turn golden brown .
LET COOL COMPLETELY before cutting.
Cut into squares or rectangles whatever your like just enough for a nice serving of energy.
I really didn't want to post a picture of this because it really doesn't do it justice but because we are a visual driven people hopefully you can look past the cruddy camera quality.
they are YUMMY !!!

~Almond Butter Oat Bars*~
2/3 cup Almond Butter
1/2 cup Vermont Maple Syrup
1/2 Cup Pumpkin Puree or Applesauce
4 TB Light Olive Oil or Grape seed Oil
2 tsp Vanilla
6 TB Ground Flax Seed
2 TB Toasted Sesame Seeds (mixed in )
mix in
3 cups of GLUTEN FREE OATS**(there are 2 kinds regular and chopped - chopped works best)
1/2 cup Raisins
1/2 cup Chopped Raw Pumpkin Seeds (no shells)
1/2 Vegan Choc Chips
2 TB Toasted Sesame Seeds sprinkled on top

spread in light olive oil greased baking dish
350* 15 -20 min until golden edges
let cool then cut

*always organic when possible
** some people still can not have Gluten Free Oats as they may be super sensative to it .
Check with your Doctor for your specific limitations.

Monday, September 10, 2012

(Vegan) Chocolate Chip Cookies

OK so Ive been hiding from what I don't know but I'm out from under my rock to get a few recipes
I've cooked up over the past few months.
I have been doing more gluten free as it seems it helps me feel better.

For starters here's the Vegan Chocolate Chip Cookies I think are out of this world.
I started with a basic choc chip cookie from my moms recipes but have changed it up so much I can truly call this mine.
 I find that if you bake until browning on the edges and cool on pan then they will stay together without having to use xanthan gum or guar gum etc. ( secret is ground flax seed)
*Organic everything when possible

~Vegan Chocolate Chip Cookies~

mix 1 -set aside
11/4 cup gluten free oat flour
1/4 cup gluten free oats
(make sure its the shredded looking oats there are 2 kinds in like packaging)
11/4 cup brown rice flour
1 tsp aluminum free baking powder
                                                    1 tsp sea salt

mix 2 -

2 TB ground flax seed plus 6 TB water(set aside a few min to let flax seed activate)
then add
1 cup applesauce plus 4 TB light olive oil
1 tsp vanilla

mix 3 (to 2)
1/2 cup sugar
3/4 cup brown sugar

then mix all

after mixing well add
1/2 bag of mini chocolate chips (the only thing that keeps this pkg from saying vegan is that it is done in a factory where it has other items that "could" have a minute possibility of other foods touch it - highly unlikely you be your own judge)
1 cup chopped walnuts
sprinkle tops w/ raw sugar before baking

 use brown parchment paper on cookie sheets and bake 350* for approx.12 minutes or until edges are golden toasty brown
bake n freeze

~Happy Eating~

Monday, July 23, 2012

Organic Chunky Beef Chili


2 lbs Organic beef stew meat
1 Lg can fire organic roasted stewed whole tomatoes
1 Lg 25 oz can of organic black beans with liquid from can
1 Lg 25 oz can organic garbanzo beans drain liquid from can
1 Lg organic white onion
1 can of green chilies
3 cloves organic minced garlic
1 jalapeno coarsely chopped
chili powder*
cayenne pepper*
sea salt*
*all spices to taste
 approx 1-2 tsp each or more depends on your taste buds


saute chopped onion until slightly caramelized
add minced garlic saute for a minute then place in crock pot
add can of green chilies, chopped jalapeno and can of tomatoes
Add garbanzo bean and black beans brown beef and place in crock pot
add spices
stir and cover for at least 6- 8 hrs

eat as is w garlic toast or biscuits
or add a couple a handfuls of brown rice macaroni to crockpot 20 -30 min before you
ready to eat
or make brown rice or brown rice macaroni and place in bowl and place chili on top of it in bowl

* I am a blood type O so typically  I only use ingredients that are BT O friendly
it kinda looks like corn in picture but its the garbanzo beans

Sunday, March 18, 2012

Corned Beef Left Overs = Reuben

Corned beef used to be a old time favorite from the past .
Eating products that have a lot of chemicals in it is something that I do my best to avoid.However I came across Corned Beef from Trader Joe's with no msg nitrates or nitrites last march.
I tried it and I loved it and went back for more and found it to be a seasonal thing and would have to wait until next march for it to have again .
Oddly enough I remembered it was that time...to start looking for the corned beef and stock up on it.
A Few weeks ago I saw it and snatched up 4 packages.
O sooo yummy .
Yesterday was St .Patricks Day and I made in the crock pot corned beef and organic cabbage & carrots about a 1-2 cups of water and covered for the day and I made sweet potatoes in a pot on the stove.Just regular boiled  and chunky ...light colored (not the orange ones).
It was very very yummy.

Today was the left overs.

A REUBEN sandwich.
Ingredients were all blood type o friendly.

Sliced corned beef
organic sauerkraut
homemade thousand island dressing
goat cream cheese
100% rye bread (not made with wheat flour )
 home made 1000 island dressing

1/3 cup vegenaise (grapeseed)
1/3 cup organic ketchup
1 tablespoons each finely chopped red onion celery
4 olives finely chopped
1/2 tsp paprika
1/2 tsp garlic powder
                  a dash of cayenne and black pepper


Friday, February 10, 2012

Promises ...Promises...

Lets go way back to October.
I bragged quite well about the meal my daughter made me promising to post the recipe.
After taking a couple of months to get it from her and me taking the time to try it on my own.
Here we are.
Finally !

The dinner was Falafel served on Ezekiel Taco Shells with homemade ranch sauce.
The other items were Tex Mex Quinoa Balls .
Yesterday I played around in the kitchen and came up with a little twist to an already amazing recipe.
Its a long story but I found myself wanting Falafel but without the wait time to soak the dry garbanzo beans.
I will list all the original recipes then my new twist for the impatient people like me.

picture of Stephanie & Grand Princess Elle

My daughter Stephanie is great in the kitchen.I love that she is very creative when it comes to food and cares about what she eats and its quality.
Stephanie adapted these recipes from a bunch of resources and came up with her version.

Steph's Original

1lb of dry garbanzo beans
1 medium chopped onion
4 garlic cloves
fresh minced cilantro
handful chopped fresh parsley(not flat leaf)
2 tsp ground cumin
1 tsp cayenne pepper
1/2 tsp red pepper flakes
1/2 lemon (juice from it)
1 tsp aluminum free baking powder
olive oil
salt pepper
canola oil for frying
Prepare beans:
sort and rinse chickpeas (garbanzo beans)
place in large bowl with water to cover them about 1inch above the beans
cover place in frig overnight, shake beans next morning while also making sure beans are still covered with water
never use hot water
drain and rinse beans when ready to make falafel
1-2 tsp olive oil
minced garlic
diced onion until tender
add cumin, cayenne, red pepper flakes, salt , pepper
set aside to cool slightly
in food processor combine chickpeas,garlic, onions, cilantro, parsley, juice of 1/2 lemon, and baking powder
the texture should be fine and mealy over mixed will be like hummus not enough it will not form a ball
line a cookie sheet with chlorine free parchment paper
shape into little meatball size
batter will be sticky and you may have to wash hands a few times .
it should resemble the texture of raw meatloaf
when finished place in frig covered for about 2-3 hrs.
heat canola oil or light olive oil and place falafel balls in pan not to crowd the pan
4-6 minutes on each side or until golden brown
be gentle as they are fragile
place cooked falafel balls on paper towel to absorb extra oil
repeat until all are cooked
they should be a little crispy on outside while soft on the inside kind of like hush puppies

Ranch Dressing

1/2 cup goat milk yogurt
1/4 cup veganaise (grape seed)
spices are to taste
chopped fresh parsley
fresh garlic minced and or both garlic powder
salt & pepper

Usually the falafel is stuffed in a pita bread but I eat for blood type O which eliminates the use of mainstream wheat products.So I subbed out that with a Ezekiel(is ok because the gluten lectin is destroyed in the sprouting process) small taco shell that I made crispy by frying it in a little light olive oil.

Place the falafel balls in taco shell add homemade ranch made with goat yogurt /veganaise (grape seed) shredded romaine lettuce or spinach and diced tomatoes you could even have red onion and cilantro
This meal is definitely a treat  and is not super low in calories but its the good fat as they say and its in moderation
This was AMAZING  one of the best things I ever ate. Really !
before /after baking

I was impatient yesterday so I set out to make falafel with out the "dried bean" steps
I was using the canned organic ones
I made them with these ingredients adapted from the Tex Mex Balls which I will post tomorrow

Sandra's Quick Falafel Balls

1 cup cooked and cooled quinoa
1 cup canned garbanzo beans~drained
1 medium onion chopped and saute`with a little olive oil until transculent and lightly brown
*set aside to cool
2 garlic cloves
1 handful chopped fresh parsley
1 handful chopped cilantro
juice from 1/2 a lemon
1/2 tsp red pepper flakes
1 tsp cumin
sea salt to taste
1/2 tsp aluminum free baking powder (I think I will try it with out the baking powder next time & adding flax seed meal ~ apparently it needs a binder )

picture shows three different kinds of quinoa balls
Tex Mex
Pizza (mozz chz on top)
Falafel Quickies(lighter colored ones)

in small food processor
mix onion, garlic, juice from lemon, red pepper flakes, cumin and baking powder until it gets pasty
(like the consistency of tomato paste)
place pasty mix in bowl with garbanzo beans and quinoa
mash together until a meatball like texture that can form a ball and stay together.
place on parchment lined baking sheet
350* 20-30 min.
bake approx. 15 min turn bake another 10 -15 min until golden brown in color and heated through.

That's what I have for today.Tomorrow I will finish this little quinoa project, until then.

Happy Eating
Coach Sandra

Thursday, February 9, 2012

* correction


I wrote in recipe for 1 cup of buckwheat flour and 1//2 cup brown rice flour

*corrected = 3/4 cup buckwheat flour and 1/2 cup brown rice flour

Wednesday, February 8, 2012

Chocolate Cranberry Delight

I am back with the wonderful results.
I only had 3 little bites and this is a sugar over load for me phewwww !
I hardly eat any real sweet things ...however it is scrumptious.

I took my mothers old Vanilla Cream Cheese Frosting recipe and made it for Blood Type O.
the ingredients for the frosting is as follows.
* 3 oz of Trader Joe's creamy goat cheese (cream cheese from goats milk and I weighed it to be exact because the pkg actually is 4.5 oz)
* 1 Tb. almond milk
* 2 1/4 Trader Joe's Organic confectionery sugar cane
* 1/8 tsp sea salt
* 1/2 tsp pure vanilla
mix together until creamy
drizzle over brownie as it is a very wet icing
it also will be a tan in color because the confection sugar used is not regular very white sugar
Chocolate Cranberry Delight
* 3 Tb unsweetened cocoa powder 
* 2 Tb Trader Joe's unsweetened pure nothing added cranberry juice not from concentrate  
* 2 Tsp pure vanilla
* 1/2 cup Trader Joe's Organic applesauce
* 2 Tb light olive oil
* make this mix in small bowl... 2 Tb ground flax seed w 6 Tb water...let soak a few minutes
   (next time I am replacing water w more cranberry jcto see if it will resemble red velvet cake more)
mix all above in order as given
* 1 1/2 cups Organic evaporated cane sugar
mix these 2 flours together and add to mix
* 3/4 cup buckwheat flour
* 1/2 cup brown rice flour
stir in handful of dried cranberries(no sulfur dioxide added /all natural ) 

* 1/2 cup Trader Joe's Organic chopped walnuts

* optional - also sprinkle a few walnuts on top before baking
* as always use organic when ever possible

350* for 35 minutes in a glass square pan greased w light olive oil

What treats are on the menu for Valentines Day ?

Going through all our traditional holidays and special celebrations we all have and do present a challenge for us healthy conscious people.
I seem to find a way to make the transition with most recipes but not with out some trial and error.
Face it ...in the real world most people who eat healthy occasionally have a treat here and there .
Moderation is definitely the key.
I will attempt to make a recipe I totally transformed that was red velvet inspired.Taking old recipes we have in our recipe boxes from the old days is fun to me.
I am sure it will not taste exactly the same but that's a good thing in my world .

I will call them "Chocolate Cranberry Delights"

Vegan butter can be used and ground flax seed instead of eggs makes this vegan if you need that.
I don't use eggs anymore in my baking, it saves me from "running out" of them and I get more flax seed in my diet. A win win. I also think it has a better texture when I use ground flax seed.
The exact formula to replace eggs is 1 tablespoon of ground flax seed with 3 tablespoons of water.
*Note that eggs in smaller quantities when replacing is best typically its 2 or 3 .When something requires large amounts of eggs...not so much and not for everything.
The solution to making them free of a lot of fat calories I also will use applesauce and light olive oil.

I will post a picture and the exact recipe shortly .I am getting ahead of myself here. I need to test it first but I just could not wait to share with you my "valentine" treat .

Im off to go bake and will be back with results.

See you soon.
In the meantime...
Happy Eating
Coach Sandra

Friday, January 27, 2012

Blackeyed Peas Just Because :)

Black Eyed Peas w/Grass Fed Stew Beef

Yummy Yummy !!!
Here is a cozy recipe that will warm your heart and tummy.
This is so easy its silly.

Ingredients needed
*2 lbs grass fed organic stew beef (you can use ground organic beef too)
*1lb dried black eyed peas
*Jalapenos chopped*optional
*1 lg onion chopped
*2 garlic cloves diced
*smoked paprika  1 tablespoo
*garlic powder 1 tablespoon
*dash of cayenne pepper * optional
*sea salt
*1 cup water

*6 cups of hot water
(if you use cold it will start the peeling process on the blackeyed peas when the water hits the warm  b e peas)
*cilantro 1/2 cup chopped
*carrots 1 cup thin sliced

sort and rinse beans follow instructions for quick soak method on pkg
set aside to soak
get crock pot on high and ready
brown beef and place in crock pot
saute onions place in crock pot
coarsely chop jalapenos place in crock pot
sprinkle smoked paprika, garlic powder dash or 2 of cayenne
add sea salt 
cover and let start to cook a few minutes when you hear a sizzle add water
cook about 2 hours
 add soaked and rinsed and drained black eyed peas
add 6 cups very hot water
*I put mine in micro to boil then added it to crock pot

add cilantro
cook for 4 to 5 hrs on high total
add carrots last hour of cooking
cook until beans are tender and take off lid to get to desired consistency

serve over brown rice in your bowl
that is garlic ezekiel toast with that bowl of b e peas to the right here
dash of tabasco is fun
if spice isn't your thing omit hot spicy ingredients
use organic anything when possible 
you could add everything in the beginning all at once and stir and cook however I prefer it in stages

Happy Eating
Coach Sandra

Thursday, January 19, 2012

Healthy Chocolate Chunk Cookies

This recipe Buckwheat Chocolate Chip Cookies I found on the Gluten Free site gluten-free-desserts.com/recipes.
I changed it to make them even a bit more healthier .
I will dub them 
Healthy Chocolate Chunk Cookies

1 cup Arrowhead Mills organic brown rice flour
1 cup Arrowhead Mills organic buckwheat flour
1/4 cup Bobs Red Mills tapioca starch
1 1/2 tsp Trader Joe baking powder (aluminum free)
3/4 cup Trader Joe organic sugar
3/4 cup Trader Joe organic brown sugar
1 cup Trader Joe organic no sugar added applesauce(approx.12 tablespoons )
4 tablespoons Fresh and Easy light olive oil
1 teaspoon pure vanilla
2 tablespoons of Bobs Red Mills ground flax seed - 6 tablespoons of water (set aside in small bowl to soak a few minutes)
2 3.5 oz Trader Joe's organic dark chocolate candy bars chopped into chunks
1 cup chopped organic Trader Joe walnuts

mix dry ingredients (except choc. chunks and walnuts)
mix wet ingredients (except flax seed mix set aside in small bowl)
add flax seed mix to wet ingredients
mix dry to wet ingredients

add walnuts and choc chunks
drop with a spoon onto parchment paper (unbleached chlorine free) lined cookie sheet
sprinkle top with raw sugar

bake @*350 for 12 minutes or until golden brown
*oven may vary please check a@ 9 or 10 minutes

Happy Eating
Coach Sandra

* pictures used are of my baked cookies
*as always use organic ingredients when possible

*ingredients changed
1 cup canola oil
12 oz choc chips
1/2 teaspoon water
2 eggs
baking powder

Don't Be Scared Of Buckwheat

 Finally I have some new creations that will surprise your taste buds.This is my favorite of the bunch.

Buckwheat Oatmeal Cookies

These are recipes I have had from my mom making necessary changes to them to make it blood type O friendly for me. Vegan friendly too

3/4 cup rolled oats
1/2 cup buckwheat flour(can use 1 cup of spelt flour instead of the 1/2 bw & 1/2 oat)
1/2 oat flour
1/2 tsp baking soda
1/2 tsp sea salt
1/2 cup applesauce (organic no sugar added)
2 tablespoons light olive oil
1/3 cup organic sugar  or raw turbinado sugar
1/3 cup organic brown sugar
1 Tablespoon ground flax seed -3 tablespoons of water (put in little bowl to soak to the side while you get other ingredients ready)
1 teaspoon vanilla
1/2 cup raisins
1/2 cup chopped walnuts

mix dry ingredients (except the oatmeal-raisins-walnuts)
mix wet ingredients
* in small bowl the flax seed and water set aside(replaces eggs)
combine dry to wet , add flax seed mixture.
add oatmeal
add raisins
add walnuts
stir well
drop spoonful on parchment paper lined cookie sheets(unbleached chlorine free)

9-12 minutes until slightly brown...may vary from oven to oven
* as always use organic when you can

Happy Eating
Coach Sandra

Tuesday, January 10, 2012

Nothing Here Is Rocket Science

Happy New Year 2012
Many new resolutions are made New year New You !!!.We just have to resolve to take things in stride and stay focused.
If losing weight is a goal then set out to try something everyday to change remove or fix why we might be over weight such as eating better and exercising.

Recently during the holidays I noticed that when traveling one could easily cave in to bad food.
I made a conclusion on this trip that your options are very very limited and planning better needs to be a priority.

I've taken snacks such as homemade trail mix veggie sticks almond butter n jelly , apples and bananas before. However this last trip on the way home I was just ready to get home and didn't make a great effort to plan. Stopping in truck stops and even the GREAT BUC-EE'S gas stop have no options for me as a healthy choice eater.
I found myself in  a room filled with people and products. Yes products is more like it .All of which have sooooo much chemicals additives and things that are far from a good choice.
 I was looking around at people.You would think they were getting a sandwich made of gold or a jerky made with out sodium sulfate.

 Buzzing with business this place is off the charts .
If you have never been to a Buc-ee's you don't understand what I mean.

It has the cleanest bathrooms and TONS of food options and no tractor trailers are allowed in the parking lot so its all a very clean and family atmosphere. Also the typical snack foods, chips, candy,gatorade, soda, coffee etc.
I was able to come out with raw almonds in individual snack size pkg.and pumpkin seeds that only had salt added to it.
 They did have apples and bananas but they did not look great, they looked old.
Even though they were not organic I would have considered it had it looked better.
Everything is dominated with wheat....wheat bread .white flour (wheat ). and every chemical and additive allowed by our wonderful FDA .
My goal here is NOT to bash Buc-ee's but to bring attention to what we've become. A society that mindlessly puts things in our mouth that we call food.
I was saddened as to how excited the people were in the anticipation of what they were gonna eat.
That my friends is why America is obese and having health issues .Cancer at younger and younger ages. Celiac's disease (gluten intolerance re:wheat) Autism, Alzheimer's and the list goes on and on.
I believe these "things" we've allowed in our foods over the last few decades is our problem.
Its like we have been lulled into accepting this and most people never even look at a ingredients label or care.
After this moment I had it made me realize I must PLAN more and bring a better cooler with a few things to get me through the long trips I take sometimes.
Timing is everything.If you can project and calculate a eta for the cities you will be traveling through then you will know if you can possibly get food at a local eatery there and what is available to you.Yes that takes some thought but well worth it when your standing in a store filled with food and you have almonds and pumkin seeds to ring up .

A perfect world to me would be everything is organic and I never have to compromise.But that is never gonna happen.You are the odd man out usually.

I usually bring ezekiel bread products such as hamburger buns or sesame bread slices I toast them ahead let them cool down and put them in a baggie or two so when I need to have a chicken breast sandwich or a hamburger I have that option avaiable to me.(I am able as a blood type O to have that I of course forgo the sauces and cheeses offered with them)
.I do not eat fast food out when at home so when traveling its a option for sustanaince I accept.
For instance...On my last trip my husband had a chicken (grillled) filet with lettuce and tomato from chick-fila he swapped out the bun and he was in business.
I on the other hand had the grilled chicken garden salad with a wee bit basalmic vinagrette
Compromise YES but bad choice NO.

I never used to think this way but if I wanted to make the changes to eat healthy this stands as a reminder the rest of the world doesn't want to.

It can be done and you will succeed. You just have to plan it and think a little .

* A"quality" cooler
*specific foods to help with meals for me-blood type O friendly
almond butter, preserves, salad dressings - homemade ,ezekiel breads, allowable cheeses (I can have goat feta and mozzerella) crackers-made from brown rice
*homemade trail mix-organic cranberries(no sulfites), raisins, raw almonds,pumpkin seeds,walnuts
* fruits, vegetables-carrots, celery, apples, bananas, etc
* look in the area for available restaurants and the menus from on line: the times open etc.(print out and pack)

A well kept cooler at appropriate temps will allow me to make a sandwich or a salad that I made ahead of time.
Nothing here is rocket science but all of us are use to the old way of quick easy and convenient.
PLANNING is everything. That way you are not forced to compromise your new standard of eating healthy.
Set yourself up for success.

You can eat your way out of it one bite at a time if you resolve to.


Happy Eating !!!
Coach Sandra

Thursday, January 5, 2012

2 Years Ago This Month I Started My Weight Loss Journey

HAPPY NEW YEAR 2012....As I celebrate my 2yr Anniversary of eating healthy.
Its time to set some new goals and begin a new year excelling to new heights.

The Holidays took over my time but not my eating .
I disappeared after Thanks Giving.
I apologise.
 I'm back.I have lots to talk about I will blog this weekend and catch up.

I had a nice  conversation with a young man named Armando in Sprouts today .He was trying to rid his diet of bad foods and go organic.Good for you I say !!! You can do what you want if you resolve to do so .I enjoyed our chat .
Our conversation was inspiring me to get back to this and still continue to pursue helping others get healthy.
I fell off the radar chart for a bit due to traveling and the holidays out of state but I will write about some experiences I had with the trip in the food category .

I want to give a class on "good eating " Soon !!!
I will get back as quick as I can
Until then ..."Happy Eating"
Coach Sandra

ps if you have never been to my blog before browse the older posts ...especially the one titled ..."FINALLY I woke up thin"