lördag 30 november 2013

Avoiding fat!




Fat in food and cooking oils





Cooking oils!
Since I changed the ingredients of my diet last October I have omitted some things totally from my food. One of these things is butter and fats. I have not eaten cheese or cream or any bakery´s or anything with any fat or butter in. I never use butter to fry or make any kind of food I would eat. Also I have almost not used cooking oil at all. If ever I have used it for woking or frying I have only used sunflower oil, sesame oil or olive oil, however very, very little, since any oil is fat!



However there are great differences in various types of oils. Before October last year I used to buy the cheapest oils because of my financial situation. And I realized when starting to study cooking oils that I because of this also used oils that was not the best oils.




Still when I decided to make a change I simply tried to remove certain ingredients totally from my diet instead of replacing them with low fat or less sugar and so on. I simply decided, no fats, no sugar. And this I have stuck to. So I have also avoided foods that are half fabricated totally as well. Even though I have always made food from scratch, but this year I have totally stuck to this without exception. I simply wanted to know exactly what I digested, to be in as much control as possible and to see if I could get a result.




However when it comes to fats that are naturally in meat or fish for instance, I have eaten those without any restraints. I have tried to keep to meat that is as low as possible in fats, like turkey and chicken mostly. But I have eaten other as well as ground beef. Also fruits of all kinds and then also sugars that are naturally in fruits I have eaten. 

Here is one dish I made a lot and just fried in a little olive oil.

Ukrainian Vegetable Burgers



I have searched a lot on the internet myself to find out about cooking oils and I give some links here where you can find very good descriptions of various kinds of oils and on one site called Miss Vickie I found some links with a lot of information.



All about Cooking Oils
While all oils are pure fat, not all fats are created equal. Saturated and trans-fatty acids seem to be the culprits if you have health concerns.  Margarine or Trans Fat Partially hydrogenated vegetable oils contain TRANS-fatty acids. Read your food labels, if it says, "partially hydrogenated," try to avoid them. They are present in all commercially made doughnuts, crackers, cookies, pastries, deep-fat fried foods (including those from all major "fast-food" chains), potato and corn chips, imitation cheeses, and confectionery fats found in frosting and candies. All of them have unsaturated fats which can be damaged at high temperature and converted to a trans-fat. Look for fats labeled super-unsaturated (like flax seed) or monounsaturated (like olive and canola oil).  Polyunsaturated oils are also healthy choices.

All about cooking oils

Types of cooking fats and oils

The best cooking oils for your health

Good fats and bad fats

onsdag 27 november 2013

Inspired from the Vietnamese way of cooking

Steaming instead of frying or boiling

Today just for fun I went to a mall to try clothes. I have done this now and than over the last six months. And I enjoy the fact that I actually can fit into clothes in a normal store again. I can just pick something from the rack in the ordinary ladies department and it will fit. This has not been possible for years for me.


It is five weeks since I did this last time and now today I went again. And I felt very satisfied since I could fit into pants one size smaller than five weeks ago. Even the tops I could fit into a size smaller.  These things just gives me inspiration to continue the way I have been doing these last 13 months. Now I can really see and feel so much results.

During this time I have eaten a lot of greens as I have written about before. Now I want to just share how I prepare them, since this has been a great experience as well for me, a new learning experience as well.

Preparing the vegetables and food I have found inspiration in the Vietnamese Kitchen. These last thirteen months I have made a lot of Vietnamese dishes and studied receipts and gotten inspired.
I also learnt a new way to cook and prepare the food. This is through steaming the food instead of boiling or frying.  I have used the wok to prepare dishes as well but most days I use the steamer to prepare the vegetables. I even use it for other dishes, to defrost, cook or heat.

Woking
Woking is a great way to make a sallad a warm dish instead of cold. And I just add spices instead of dressing to make it tasty. I add some meat or fish or shrimps or meatballs or anything I like to make it a little more a whole meal than just a sallad.


Steaming
What is great with the steamer is that I can steam the vegetables to the softness or crispiness I prefer and also all the nutrients will stay in the vegetables. There is also no oil or anything needed. The Vietnamese or Chinese steamers have several layers, so I can cook many different vegetables at the same time. I can even have a layer with the main dish to keep it warm.

 
 
Sometimes when in a hurry, I will put frozen meat in one layer, chicken for instance, instead of defrosting in the microwave, or if I forgot to take it out the day before. I can cook it in the steamer and just fry it up a bit when it is just ready to be served. Even fresh meat I steam before frying it up. This makes it more juice and not dry as it can become sometimes if frying or baking in the oven.

There are different types of steamers. For about six months I used a Bamboo steamer that can be placed in a ordinary pot. You put a little water in the bottom of the pot and the steamer inside. However since I used it so much it one day fell apart. So I had seen the stainless steel one´s in the Asien Markets where I had been buying foodstuffs. And I decided to get one of the smaller and cheaper one´s. And it has been great.

This weekend I made Roasted Turkey and served it with mashed potatoes, Brussels sprouts, carrots and gravy. I boiled the potatoes in the bottom pan, steamed the Brussels sprouts in one layer and the carrots in the second layer, one pot for all. The taste of the vegetables is so much better this way than when cooked in water.


Since it is Thanksgiving the coming weekend for many people, I also give you the link to my Roasted Turkey Dinner. And you know, Turkey meat is the best meat ever when you want to eat healthy and even loose weight.

Roasted Turkey for Thanksgiving



Nutritional value Turkey meat






tisdag 26 november 2013

Losing weight in an incredibly healthy way!



This morning I weighed myself. It is five weeks since last time. I found I have dropped 5 kilos these last five weeks. And all I have done is just to continue my food journey as I have done the last 13 months. I will continue to share some healthy food explorations with you.

As I wrote I have discovered Napa cabbage, however not only that but cabbage in general. I had no idea before how valuable vegetables they really are. So I will share some more knowledge here.
Compared to potatoes, yam, cassava, rice or even pasta, which we commonly use to eat with for instance meat or fish of various kinds almost every day, these underestimated vegetables are full of nourishment! This year I have eaten cabbage almost every day as a substitute for potatoes, rice or pasta that is more normal in my culture. And I have dropped weight incredibly, however also gained so much healthy benefits through the nutrients. There is no need for vitamin pills if we combine the natural foods we can get from nature. And I have been able to just eat and feel full.

The gain is really incredible. Cabbage has almost no carbohydrates. That was the first I looked for. But when looking for this I found that Cabbage of various sorts are full of so many vitamins.

Red cabbage for instance is full of A and C vitamins. It even has Calcium, Iron and B-6 vitamins. 


Even green cabbage has a lot of vitamins compared to potatoes, rice and pasta.



I have also eaten a lot of Carrots, both with meals and just as snacks when I feel hungry and want to munch on something. Carrots have incredibly amounts of vitamins A for instance.


I have also eaten a lot of Cauliflower and Broccoli. Both these have a lot of vitamins as well and very low on carbohydrates. So I have eaten this almost every day as well. To go with it I have had fish, chicken, meat of all sorts, turkey, shrimps, or just a vegetable dish.




One day after about ten months I for the first time thought about the fact that I longed for lasagna. However, I have removed pasta during this time totally. So I was trying to think how I could make lasagna without pasta platters for lasagna layers. I made up my own receipt for a yummy Lasagna, using red cabbage as layers.



Go to my foodblog for the reciept!
My daughter calls this lasagna a health bomb! And it really is!

onsdag 20 november 2013

Entering a new world of food!







I set out to explore a new way of combining my food and the ingredients in it. I wanted to be radical but healthy and not paranoid. So removing carbs for instance I didn´t have the idea to avoid it totally, just see how I could find ingredients with less carbohydrates but with good healthy nutritional value still. Also foods that would make me feel good and help me stick to the change. I started an adventure really in exploring foodstuffs around. I didn´t want to diet, but change my food. Dieting the body feels it is starving and will save energy. I wanted to burn.

What could I replace for the things I was used to eating ? I didn´t want to weigh and measure portions for instance. Since I felt after a while it will be too tiresome and the risk is to give up. I wanted to be able to feel good and enjoy what I was doing. I felt I got a new hobby really, exploring food, not starving myself to diet for a short time.

I decided to give up the idea me and my daughter would eat the same, even if we are just two.  I decided I will cook differently, even if cooking for just the two of us. More work, but I was determined.

I started to look for things to replace my customary ingredients with.  Mostly looking for the level of carbohydrates in the various foodstuffs. I would even look at the calories. But what I found as I started to look was also all the other nutrients that are in various foods that I never knew about before. Vitamins and minerals in simple vegetables I almost never used, or at least very seldom. And it has been like a new world opened up with all this healthy foodstuffs. Also cheap foodstuffs! And through looking at the Vietnamese and Asien kitchen and searching for receipts I found so many ways to use the ingredients in very tasty ways and also how to keep the nutrients when preparing dishes, new ways according to Scandinavian cooking methods. And I learned how to make all these really tasty dishes I never knew before, and not to make myself! 

Here is just a quick overview of some common foodstuffs and the level of carbohydates per 100 g as an example of my exploration.



Also I read about studies showing how various foodstuffs I really had ignored prevented different illnesses. So many things I really never knew about different foodstuffs. I could see all this would just give me so many benefits. I really felt so excited in my new exploration and new adventure in the world of food.

Discovering Napa Cabbage!
Cabbage is not used as a main course in my tradition. Just as a side dish and for few occations and most I know don´t like eating it. I do, but since not many others want it I have not used it so much either. But this year I have eaten a lot of cabbage as a main dish. Green cabbage, red cabbage, Chinese cabbage (Napa Cabbage). Mostly I have used Napa Cabbage since it is very low in carbohydrates. Also I found cabbage has a lot of A-vitamins. C-vitamins, it has iron and calcium and very few calories.



So what could I make from Napa Cabbage for instance! Well it is very common in China and I found some receipts that I have put in my foodblog. But I even use it in so many other ways that I make up myself. Starting with these two examples: Enjoy!

Visit my foodblog Inspired Cooking for recipts!

Woked Napa Cabbage with vinegar!


Sauted Napa Cabbage with saffron and roasted chestnuts!







måndag 18 november 2013

Creating the change!


How could I change my diet and be able to stick to it for as long as needed to lose the needed weight? I felt it would take many years. And the risk of getting tired and give up would be great if putting on too much pressure or trying to do something too fast or expecting too fast results even. And also how would I be able to stick to it to not gain again, if ever I would reach my goal?

What did I really need to change? There are so many diets and so many ideas about this. 

Advertisements I could see everywhere about things you can buy to drink and eat and you are supposed to lose weight. Some promise miracles. But does it really work? Anyways I did not have money to buy these expensive miracle cures anyways.  Some join groups to get help and support. It costs money and also you need time. And I didn`t have this possibility either.

I also felt I didn’t want to do something that would feel like a straitjacket since then I would not be able to stick to it over time. That is how my thinking was going. I decided to make up my own way of going about it all. And I tried to just think what do I need to remove to lose weight?

I simply decided I would try to remove all the ingredients I knew myself from the top of my head. It would definitely be sugar. So the first thing I removed was any drink with sugar as well as any food with sugar. It would definitely be fat. So I decided to remove butter. It would definitely be carbohydrates. So I decided to remove potatoes, rice, pasta, and anything with wheat flour.

These ingredients are part of almost anything we eat here in Sweden and even in Norway where I grew up. So it is all very much part of my food culture. And the Scandinavian food I did see as quite healthy really. Also I have always made food from scratch, so I was not into fast food or junk food.

Removing these things, what could I than eat?

I did not want to go around feeling hungry since I knew anybody would get tired after a while and give up.

I did want to make sure I got all the nutrients I needed. And how would I be able to get that with removing so many dishes really that I was used to eating, if I would remove these ingredients.

What could I replace with instead and get all needed nutrients and still lose weight. I really needed to study. So I was reading about what does the body use to make us going? It is carbs the body burns as fuel. So when I was overweight and I added more carbs with my food, I would burn the carbs I had eaten, but not lose weight. Since I would just burn the newly added, but not the one´s stored. And if the body didn´t need all the carbs it would be stored! So the goal was to use the stored one´s as fuel and burn those, still be able to eat and feel good and not go around hungry!

Last fall I had experimented a little with Vietnamese dishes. It started with me looking for receipts for Mooncakes for the Moonfestival celebrated by Chinese and Vietnamese in September. And I found an interest in Vietnamese dishes. Also I have been in China working and know how healthy the food there is.

So I started to think about these cuisines that we just normally really go to Asien restaurants to enjoy. And it seems all hard and “foreign” to make for oneself. Also I was used to thinking of it as expensive, due to the fact it was restaurant food, and I simply couldn´t afford that lifestyle either.

I also started to study different foodstuffs to see what nutrients they really have and how to combine ingredients that would give all I needed and still at the same time make me lose weight. What foodstuffs had the least carbohydrates for instance?

Salad is of course a safe thing if you want to eat both healthy and lose weight. But I knew I will not like to only eat a cold salad every day for years!

I will write a little along the way what I have learnt. For now I will start with one dish that I have used a lot.

The thing I could see about Asian and Vietnamese food was that it was almost all vegetables, however prepared as hot meals. So I decided to try some Vietnamese receipt and make them at home.


For now I will give you one of the first dishes I made and that I have used a lot!





Vietnamese Springrolls



http://ohemmabjorg.blogspot.se/2012/11/vietnamese-vegetarian-spring-rolls.html



söndag 17 november 2013

Changing a development - My reasons for sharing and my motivators!

Tonight I want to write a little about my reasons for creating this blog and writing about things that to me really have been too personal to share or even talk about. And I never thought I would do something like it really. Still I have come to the point I am doing it. Why?

It is hard to write short about my reasons. When I was young and living in Norway and going to school, there was not much care or talk about harassment of any kind. Where I grew up kids were cruelly harassed for many reasons, and I was one of the targeted one´s. The things I was harassed about no one minded and I believed it was the way things had to be, so I never told anyone even.

However there was one thing I can remember that was talked about and considered to be harassment and that grown up´s might mention and tell kid´s not to say. And this was that you didn´t call anyone anything that would refer to their looks when it came to weight. There were many harassing words for this that could really hurt a person and the self- esteem.

For me I was never overweight and I was not the target of such harassment directly but a lot of other things. And it has affected me throughout life in many ways.  I could even feel like it handicapped me throughout life in many aspects. And it is something I have realized with older age that it has also done. It had an effect on how I felt about myself from the start and how I looked at myself and how I accepted to be treated as life continued.

I did feel in so many ways that I was not acceptable at all in human´s eyes. Still I was also very resourceful so I believe no one understood my struggles or how I felt inside ever. However I also grew up hearing that God loved me and had created me special and unique and I believed he loved me just the way I was. And I grew up with the belief that his love had nothing to do with looks or outward appearance. So I never built my life around it.

I never myself saw or judged others from outward appearance, but tried to see people´s personality and character and to understand who they were and what special personality an talents each rather had.

Still the fact that it was seen as harassment to call someone fat, that is part of my being and I can never to this day accept it to be ok. For me it doesn´t have to do with being slim or overweight or the “right” weight according to some standard. It has to do with accepting the diversity of humans. We are all different and one of a kind. We are not molded in one mold and supposed to be the same. We should learn to appreciate our differences and explore it and enjoy it and see how we complement each other, rather than how we compete in any way whether it is talents or looks or whatever. We should try to see how we best develop our own potentials and be our own best.

There are so many things in life that has made me come to the point of bringing this issue publicly. The last years I have been really overweight but I did not have any health problems and still don’t´ due to this. And some might say I am lucky.  I also can say I didn´t eat unhealthy according to Scandinavian cuisine. I just ate normal food that we eat. I have lived with so many other problems and tried to survive those year after year. And my weight I would say is a result of the sum of all. And my last concern really was my weight or my looks even. It seemed it was rather others around that had problems with it, but I really felt overwhelmed with what I faced in life in all other areas and this was the last priority on my list. Other problems were quite severe year after year. I just struggled to survive and not give up really, that is how reality was from my angle.

Still my weight became more severe. I have a daughter I have taken care of alone for so many years who is an elite soccer player, so I really felt we had to eat healthy every day. And healthy was what was healthy for her first of all. Also we have all the time struggled to make ends meet each and every day so with very little money I could not afford much. So what was healthy and good for her with all her practice I welcomed since it was also cheap really. For instance, for her it was great and needed to eat a lot of pasta, carbs! And pasta was all we could afford many times.

If ever I thought about the need of losing weight I would feel very helpless even to how to be able to. There was no time for me to exercise, no money to go to a gym and these things many around did. It was just not possible for me even if I had been able to find time. Still I tried to do what I could like walking when she was practicing and I was waiting for her. As an example for several years I did walk and even swim four times a week for one and a half hours each time waiting for her. Still I did not lose weight but I did not gain either. But it was good for my health anyways. I really felt it a hopeless case to loose what I had gained.  Also I had no motivation to do it. To strive for looks didn´t motivate me, not either long life or health, since life was simply too tough and unbearable, and there was nothing wrong with me physically. That is how I felt.

So why do I want to share this? One reason why I write about this is this: One day some years ago it was like I woke up in a new world and a new reality and I could not understand what had happened in the meantime. What had gone crazy in the world? That is how I felt really. To me it was like it suddenly happened and I wondered when it happened. So what had changed?

Suddenly it seemed ok to call people fat, to look at people as fat, and to refer to people as fat. It was ok to not accept people like they are. To hear news reporters talk about people as fat and to see TV shows where this was and is the norm to show and talk about this as something terribly wrong. To hear people talk down on people and the way people look and so on.

Suddenly (it seemed to me), it was ok and expected even, to do surgeries to fix your appearance, whether it was weight or wrinkles or breast size or anything. And I am not talking due to health risks here, but pure outward appearance and looks. God´s creation was not acceptable anymore. That is how it seemed.  It was like the whole world had changed and I had been sleeping, waking up to a totally new reality, impossible for me to understand.

Even the reasoning around looks when it comes to getting jobs and these things I could not understand. What does looks or weight have to do with your qualifications or your ability to perform most jobs. 

Suddenly it was not ok to grow old anymore and get wrinkles! I could go on. And for me, this was and still is not possible to accept or understand even that it has been a normal and accepted way to look at and value people.

My own struggles in life had led me so deep in the valley of death that I had one message to myself and the world, and this was: You are valuable, you are loved, just the way you are! Even if no one sees you, acknowledge you or value you, you are still like the most precious treasure, just because you exist and because you are a human being. You are a unique creation and should be just the way you are. This is what I told every child that came to me during the days in my exhibition children of the same earth, but most of all I told it to myself.

I felt my heart breaking every time I saw and heard young girls for instance talking about doing surgeries to fix their looks and as the most normal thing, and spending fortunes on it.

I was just not able at all to understand this development and my heart really broke when I thought about this way of viewing people and our worth.

I also felt at the same time that the more severe my own problems became, the less I cared about my weight. The reason was: I didn´t see any correlation between my weight and the problems I had to face. And there was none. And if someone would even say anything in that direction I would feel very upset, since it had nothing to do with reality, at least not my reality. No matter how I had looked throughout my life, no matter what I had weighed, I had not been treated better. I had experienced problems of various kinds all along that became more and more overwhelming. The truth is all I could feel was that I was despised. And it was how I saw myself even, like it was part of every cell of my body. Still I tried to tell myself I was valuable.

I was overweight for many years now and had experienced some of what it means in our society today. So for instance I dreaded to go to the swimming hall to swim. The reason was because small kids go with their mothers in the locker rooms and they would point and talk and comment. So this didn´t feel good of course. But what pained me more was the fact that very small kids would even think about weight and looks this way. I was thinking about what it reflects of the values in our society.  

Also on the bus or trains or on the street small kids in strollers even would point and tell me I was fat. And I was really bothered about it. Not for my own sake, but for the sake of what this tells about our society and the values that exist. Even to be told I will never get a job due to my looks has upset me a lot. And even though I know it is a fact that this is a factor in many places, I can never find it acceptable or right.

Don´t think I am ignorant of the health risks that could come with too much weight. But I still want to raise these other issues. Also since I have experienced the prejudice that comes with overweight I feel I can speak about what I have experienced.  And since I have been overweight and I know what has happened in my life, I really recent all the theories people have about this and all the prejudice about what could be the cause. And I just want to say: We should never judge another fellow human being, because we don´t know what this person has faced in life. The important thing is to remember and respect each and everybody´s value.

So what happened that caused me to make a change for myself? What happened to one day give me motivation?

Actually my life crashed in all ways and I was at a point where I could not solve one problem I faced no matter how hard I tried. And I had tried for so long. At this point something happened that was like a message from God himself that he saw me and appreciated me the way I was. I got a message from a person I knew when I was 15 and had not seen or heard from since. And it was through an email. And this person wrote about how happy this person was to find me after all these years. Also telling me how happy this person was to see I had not changed at all!  And that was like the biggest joke really, since at 15 I was really this small, slim girl and when this person found my webpage and my email and wrote to me I was really, really a very overweight older woman. It was not possible to see any similarity at all. But this person looked at what I had done in life since then and remembered something about me and who I was as a person, what values I held back than and could see I had lived according to those throughout my life.

And this message opened up something in my heart. I started to look at who I had been back than and over the years. I started to look at pictures and I saw a girl and a woman that I didn´t have in my mind. In my mind I had always been bad looking, due to how I had been met or treated or told. But when I looked at these pictures over the years I saw something different. And I was shocked to see and realize for real that I had always believed I was ugly, that I had always believed I was too heavy. But in these pictures I saw a slim and good looking girl and woman. And I was starting to see how I had been affected in my own thinking and view about myself by what I had experienced. And I started to feel, I don’t have to be this way. I want to find that person again, the person I see in those pictures. I know who I am inside, since I always had as a goal to not lose that person no matter what I faced. But for years I had felt that this person I see in the mirror every day I don´t recognize. I don´t like even to look at that person, I don´t like to be in a picture. It was like it was never me. Still I felt it impossible to get “myself” back. Like an impossible task.

I looked at pictures when the kids where small and I was thinking, how will it be if they get kids. I would be afraid to look after them because I felt it would be dangerous. Small kids run fast and I was thinking, I was too heavy to run and catch them. There were no kids on the way as I was thinking about these things. I looked at some pictures when I was wearing my Ghanaian outfits that I loved to wear, sewed by seamstresses especially for me. But now I could not wear anything but wide garments with no shape at all. And I looked at pictures when I was hiking in the mountains and I could not do it anymore. I remembered the feeling of being on the top of a mountain and how it lifts and carries your spirit above all the troubles down in the valley, and how I could draw strength from that for months and months in my younger days. And I had been thinking I will never be able to get to a mountain top again.

Also I found the roots to some of my pains inside. And these things altogether just made me decide one night to change the course of my development. And I didn´t know what to expect. I just decided I will start and do something different each day from that day. And since I started it has not even been hard. I have this picture inside where I want to end up. I don’t know when, just that someday I want to be there. It is about how I want to see myself even on the outside, and about what I would like to be able to do no matter if I live long or short. This is something no one of us know anything about. And I don´t know how long it will take me to get to where I see in my mind. But that is not important really. I will just keep this course each day and if it also helps to improve my health towards old age I can only be thankful.


Personally I feel shocked though that I have come so far in 12 ½ months. And also with what I have done really. Also I feel I have learned so much. So I do feel an urge even to share to give inspiration and help even to others that might need it for whatever reason.