My personal Diet Modification Plan

Diabetes, cancer, and heart disease are prominent in my family. It has been my plan to take small steps in making a whole lifestyle change. In my journey so far, I have lost forty pounds. I do not keep a record of what I eat, how much I eat, or when I eat, on the contrary, I have such a hectic lifestyle that I many times, forget to eat. I lost a lot of weight that way, but my health was depleting quickly. My daughters would make me dinner to make sure that I ate something, however we could not afford healthy food items most of the time When I was out doing my mobile work, I did not have money to eat and the times that I did, it would have to be from the dollar menu at the local fast food establishment. Food was not a concern to me. As I felt weaker, but pushed even harder to keep going, I ended up in the hospital. I knew that I had to get a grip and so I decided to made dietary changes. I carry an insulated lunch bag with me, filled with apples, nuts, carrots, oranges, cucumbers, and many other fresh fruits and vegetables, so that I have easy access to healthy food as I run around getting things done. I recently started a personalized weight loss program called Transitions Lifestyle (TLS). The program is based on my own goals and levels of commitment. “The TLS Website allows you to participate in a weight loss program in the comfort of your own home. If you are uncomfortable with or don’t have time to go a support group meeting” (Shop.com,2015). I purchase some of my meals to pack in my lunch bag, glycemic index foods. The website offers hundreds of meal options and recipes,health supplements, interactive food and exercise tracker with text messages/email alerts to remind me to keep track, guidance videos, a website; for journaling, stress reduction techniques, exercise planner, online chats, and feedback from nutritionists if you click on the link and go to the website, www.shop.com/massagewellness then put TLS in the search bar (Shop.com, 2015).

Caribbean Cabbage

• 2 Tbsp. extra virgin olive oil
• 1 medium onion, sliced thin
• 1 medium green bell pepper, diced
• 1 scallion, including green stem, sliced thin
• 2 cloves garlic, minced
• 4 sprigs fresh thyme
• 1 whole Scotch bonnet chile pepper or habanero pepper
• Salt and freshly ground black pepper
• 1/4 cup white vinegar
• 2 Tbsp. honey
• 1 medium green or red cabbage, tough outer leaves removed, cored and shredded (about 8 cups, shredded)
• 1 cup shredded carrots
• 1 plum tomato, diced

In large skillet heat oil over high heat. Stir in onion, bell pepper, scallion and garlic. Sauté until softened, about 5 minutes. Stir in thyme and whole Scotch bonnet pepper. Add salt and pepper to taste.

In small pot on medium heat, warm vinegar, do not boil, and stir in honey, mixing well.

Add cabbage and carrots to onion mix. Stir to combine well, cover skillet and cook over medium-low heat, stirring occasionally, until cabbage begins to soften, about 10 minutes.

Stir in vinegar-honey sauce and tomato into vegetable mixture. Continue stirring until cabbage is tender, about 4 minutes more or until desired tenderness. Remove the Scotch bonnet pepper and thyme sprigs. Serve.

Although typically served warm, you can also refrigerate to cool before serving.

Makes 6 servings.

Per serving: 130 calories, 5 g total fat (0.5 g saturated fat), 21 g carbohydrate,
3 g protein, 4 g dietary fiber, 60 mg sodium.

References:

(For Recipe) http://preventcancer.aicr.org/site/News2?abbr=pr_hf_&page=NewsArticle&id=22477&news_iv_ctrl=1126

(For TLS) www.shop.com/massagewellness