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Swami replacements.choices.expanded views.    This thread currently has 1,854 views. Print Print Thread
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ruthiegirl
Sunday, March 6, 2011, 7:13pm Report to Moderator Report to Moderator

SWAMI O+ Gatherer, Healing from Fibromyalgia
Kyosha Nim
Columnists and Bloggers
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Age: 41
I don't count proberry as a fruit serving; I see it as a supplement. I know you're using the juice, not the DPN supplement, but how much are you using? Half a cup would be a fruit serving, but I don't think you need that much per day to get the benefits from elderberry.

SWAMI gives very specific portion sizes per week- it says "5servings red meat, 2 servings poultry" rather than "2-4" or "3-5" servings of each. I see those as ideals, not necessarily what I must stick to. It's not practical for me to only eat poultry twice a week, when I'm cooking it for the whole family twice a week plus I'm often the one eating leftovers. So I figure on 12 servings of animal protein per week, and aim for at least 3 each of red meat and fish (preferably five of each) and fill in the rest with poultry. I don't count broth as taking up a meat serving, although it can be satisfying enough to keep me from going back for more meat than I should be eating.

Some of these things need to be given a little thought. Which items are "eat at least this much" and how many are "eat no more than this much"? I aim for at least 5 cups of vegetables a day, and don't worry if I go over. I don't limit my intake of spices or teas- they're almost insignificant in terms of calories, and full of antioxidants and other nutrients. I mean, why take  turmeric or cinnamon in pill form when I can add turmeric to my omelette and cinnamon to my cocoa? Why would I limit myself to 1 teaspoon per day of things like parsley and ginger?

I do, however, make a point to limit my intake of animal proteins, grains, and fruits, as overeating any of those will inhibit weight loss. Sticking to that "1 tsp, one time per day" does make a lot of sense when applied to honey, agave, or molasses. I get it. One teaspoon of sweetener per day, period. OK, maybe I'll go up to 2 teaspoons sometimes, or go way over with a slice of (compliant) cake for holidays, but I need to keep in mind that having a whole slice of cake is already WAY over my limit of sweets for the day. Cut back on sugar intake the days before and after, and/or expect a slowing of weight loss when I do that.

I had an argument with DD1 on Friday. She made this fruit crumble that she decided to serve as a side dish rather than a dessert. She kept telling me "there are only 3 tablespoons of sugar in the whole recipe." Yeah, that's 9 teaspoons of sugar! With about 9 servings in the dish, if I take a 2nd portion, I'm going over my daily limit for sweets. Next time either make it unsweetneed (apples and strawberries are sweet enough with nothing added!) or serve it for dessert.


Ruth, Single Mother to 19yo   O- Leah , 18yo O- Hannah, and  12yo B+ Jack


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Goldie
Sunday, March 6, 2011, 10:37pm Report to Moderator Report to Moderator

All Gatherer -70 Scorp/Sag on BTD/GENO 17 year
Sam Dan
Posts: 5,836
Gender: Female
Location: East Coast
Thanks.. I am getting a different outlook now and see the value of eating ALL the suggested categories.. THAT is new to me.. and based on wrong thinking.. from previous experience with low carbs way of eating for 25 years.. ...  

Having made the food chart helped me to see where I eat not enough, or am fearful of hunger and then eat to much of some other things.

I am less looking for sweets, sugar or the like.. since I drink cocoa powder in hot water.  but I get your point a spoon is not a loaf, nor a bucket..

where it said 4-6 oz 3 x a day in beverages for instance it does not say= 3 juices.. it includes some teas.. new way of looking at the same 'printed' words.

as for the broth I can have it and it will do me good. THANKS AGAIN SO MUCH..
  


Being here is invaluable, but not enough. We need ALL the Doctors. I needed them for a very small cancer spot-I could never feel!!! Please do your mammograms! Doing so saved me from cancer later on. I am grateful! Thanks for learning from my experience! I was lucky! I wish the same for YOU!
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Victoria
Sunday, March 6, 2011, 10:58pm Report to Moderator Report to Moderator

Swami Nomad 56%
Sun Beh Nim
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Posts: 15,372
Gender: Female
Location: Oregon
Quoted from Goldie

grandmama made a soup ever saturday.. kept the broth for the week.. what is your recipy?  Yes I have followed your daughters ideas of what to eat when and it helped.. thank her for me..  


I'll tell you first how I make bone broth, then a separate post on how I make soup/stew.

Bone Broth:

Purchase knuckle bones.  Ask the butcher at your grocery or go to a butcher shop.

Put one large or a couple of small bones totaling about the size of a grapefruit, into a large pot (1 gallon size) more narrow and tall in shape.   Add water to almost cover the bones.  Bring to nearly a boil, then reduce heat to simmer, cover and simmer all day -- 8 to 12 hours.

Remove bone and discard.
Strain liquid into wide mouth glass jars and chill until fat rises to the top.
Remove and discard the solid fat.

What remains is a mineral-rich bone stock.

If you can't find knuckle bones and have to just buy regular beef bones, you'll need to add a bit of lemon juice toward the end of cooking to bring out the minerals.

This stock is the base for all my soups and stews, but can also be heated and sipped as broth.



Normal day, let me be aware of the treasure you are.
Let me not pass you by in quest
of some rare and perfect tomorrow.
~Mary Jean Irion
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Victoria
Sunday, March 6, 2011, 11:28pm Report to Moderator Report to Moderator

Swami Nomad 56%
Sun Beh Nim
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Location: Oregon
My recipe for Superfood Stew:

I use nearly all Diamonds, for my Nomad diet.  You can substitute appropriate foods from your own list, aiming for a large variety of vegetables and a tender cut of meat.  Don't skimp on the quantity of veggies.

First, clean and chop all vegetables.

In one large bowl:
(Portions given are before they are chopped)

1/2 large or 1 small red bell pepper
1/2 large or 1 small fennel bulb
3 baby or 3 small zucchini
3 stalks celery, including leafy tops
2 carrots

In another bowl:
a large double handful of diamond mushroom.  I use Maitake and Shitake.

In a small bowl:

1 small or 1/2 large red onion
several cloves garlic (I use about 8 )

In a large soup pot (about 2 gallon), melt 2 Tb Ghee or use other oil at low heat.  Remember this quantity will be spread out over a week.

Add the onions and garlic.  Stir occasionally until fragrant and turning transparent.

Add the mushrooms and stir until wilting.

Add the rest of the vegetables and 1 quart of bone stock.  Stir well and cover.  Cook on low heat.

While they are cooking, wash and chop or tear 8 cups of your diamond or superfood greens.  (I use Rainbow Chard and Spinach.)  Remember, they will wilt down a lot!

Cut up 3/4 pound of a tender cut of meat into bite-sized pieces.  I use leg of lamb.  Use whatever is on your list.

When vegetables are almost done, add the greens and meat.  Cover so that the greens can wilt.

Then add Parsley, either a handful fresh chopped or 1 Tb dry.
And Basil, same amount.
And 1 tsp powdered Ginger
Sea Salt to taste.  I start with 1 tsp and work up as I sample it.

And any spices that you like from your own food list.  I suggest you add a pinch of Cinnamon if it's on your list, along with some Tumeric.

Stir well and let it all simmer together on very low heat for another 15 minutes.  
Shut heat and let sit for a while to cool down.

I like to set aside a pint to eat as is.
The rest, I blend until creamy, and store in jars in the fridge.  





Normal day, let me be aware of the treasure you are.
Let me not pass you by in quest
of some rare and perfect tomorrow.
~Mary Jean Irion
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Victoria
Sunday, March 6, 2011, 11:29pm Report to Moderator Report to Moderator

Swami Nomad 56%
Sun Beh Nim
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Posts: 15,372
Gender: Female
Location: Oregon
Quoted from geminisue
what animal is the knuckle bones from?  Just curious, guess I assumed beef.


Yep!    I have made this recipe with Lamb bones, but the flavor is too strong for my tastes.



Normal day, let me be aware of the treasure you are.
Let me not pass you by in quest
of some rare and perfect tomorrow.
~Mary Jean Irion
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Goldie
Monday, March 7, 2011, 1:52pm Report to Moderator Report to Moderator

All Gatherer -70 Scorp/Sag on BTD/GENO 17 year
Sam Dan
Posts: 5,836
Gender: Female
Location: East Coast
wow what styles in soup making.

I have made mine by adding (top round) meat to my crokpot, add some vegetables like celery onions and a root or two and simmer until the meat is all soft.. then I remove all and eat all the contents and keep the stock..there never is any fat on top as the meat is lean..

my complaint is: there is never enough broth.. maybe I need to start with a bigger pot, add more water and spices, so the spices flavor the water and not just the meat juices.. the idea of adding ginger (if allowed) is nice.. gives it a kik.. do you peel it?  

on my mew food list there are many foods I have never eaten before.. I now separated them out and will add them to my shopping list..putting new things in soup might help to get used to the flavors.. (like mushrooms- I never liked them nor fish..)     I will try.. (my new food list helps a lot to see just where I stand.

and I was told that I need some more of this or that added to my protein so it the food chart helps me there to see what I have been missing.. so much more food.. and choices!!  


Being here is invaluable, but not enough. We need ALL the Doctors. I needed them for a very small cancer spot-I could never feel!!! Please do your mammograms! Doing so saved me from cancer later on. I am grateful! Thanks for learning from my experience! I was lucky! I wish the same for YOU!
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Goldie
Monday, March 7, 2011, 2:21pm Report to Moderator Report to Moderator

All Gatherer -70 Scorp/Sag on BTD/GENO 17 year
Sam Dan
Posts: 5,836
Gender: Female
Location: East Coast
Quoted Text
.... From my first post in this thread...

Since I eat no beans and no grains, nor bread and sedom roots .. then can I substitute other foods?  Like EXCHANGE THE SUGAR VALUE of those foods for foods only eaten outside? .. and make them feel like a treat or some food I can have sometimes ???    

LIKE let's say ricepudding? or the like?  what is your opinion or decree?   or creme brulet' or icecream?  (yes I know you are ready to pull out your hair. .)   or regular chocolates with nuts, or some avoid like vinegar twice a month?


I was told that as a person with diabetis that the portions REALLY matter in ALL food categories.. I was told that ricepudding might work, but then I was asked:  WOULD it have the same mineral and food VALUE as other choices?.. I was told that DIABETIS is no longer dictating less sugar and fewer carbs but that BALANCING was considered more important NOW.. to keep the sugar levels EVEN not just lower.. that the LOW blood sugar was more harmful and more dangerous.. I was told to eat more.. to loose more - like spices I neglected and other things I thought where bad foods.. BUT in reality I need those foods for my BRAIN, to avoid issues later..

This is a big lesson to learn ----- as it is exaclty opposite to what I was "knowing' from OLD diet /word interpretations.    

I have loads to learn for every new CONDITION.. even supplement taking is teaching me what I need to do.  

IN SWAMI it said Bladder wrack is on avoid, -- and I was wondering which of my sups is making me ouffy.. well I soon enough saw that I have 7 sups by different names, all bought seperatly, never looking at the ingredients.. only to see today that 3 out of 7 all have Bladder wrack in them.. I WILL keep taking them but only one at a time // spaced out and see if that will help.. some things really do matter, puffing up matters and is my sure way of seeing and feeling the avoids... and Swami KNOWS!!!!    


Being here is invaluable, but not enough. We need ALL the Doctors. I needed them for a very small cancer spot-I could never feel!!! Please do your mammograms! Doing so saved me from cancer later on. I am grateful! Thanks for learning from my experience! I was lucky! I wish the same for YOU!

Revision History (2 edits)
Goldie  -  Monday, March 7, 2011, 3:49pm
Goldie  -  Monday, March 7, 2011, 3:46pm
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