People routinely ask what I've done to turn my life around and become a big loser in the best sense of the word. It is no wonder that I move a lot more and eat less, but what I eat is key. Low glycemic index foods are my preference in an attempt to avoid sharp spikes in blood glucose levels. Think lean protein, lots of fruits and veggies. And I also power up a recipe to incorporate more of these foods in every mouthful.

According to www.glycemicindex.com and the University of Sydney, "The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance."

Here is one recipe full of such options. It got rave reviews from my family.


Turkey-Black Bean Burgers

1 lb. ground turkey breast
1 c. black beans, slightly mashed
1 egg
1/2 c. santa fe salsa (with corn and beans)
2 T. fresh chopped cilantro
Pepper Jack cheese
Romaine lettuce
Whole wheat slider rolls

Blend ingredients and make into small patties. I tried grilling these but found they fell apart somewhat when flipping. So, I opted for a grill pan and my stovetop. Cook for 5 minutes per side and make sure the internal temperature reaches 165 degrees. Top each burger with a thin slice of pepper jack cheese, melt slightly. Garnish with a dollop of salsa and crisp lettuce leaves and place on a slider roll. Yum. Enjoy!

Tonight The Killing returns on AMC. For those of you who aren't familiar with the show, it is based on the Danish TV series, Forbrydelsen. The American version was developed by Veena Sud and enters its third season with a new murder mystery. While some may think the day-per-episode time frame may move too slowly, I, for one, can't wait. 

The cast of characters will obviously change but leading the way are two exceptional returning actors, Mireille Enos and Joel Kinnaman who play detectives Sarah Linden and Stephen Holder. 

While the reasons why I like this well written drama are many, one compelling reason is watching Sarah Linden. She is a modern day woman who, like me, struggles to single handedly balance her personal and professional life. She is a single mother to Jack, a somewhat troubled teen. In a recent study by the Pew Research Center, it was noted that America's working mothers are the primary breadwinners in 40% of the households with children, up from just 11% in 1960. Given these statistics, I have no doubt that other female viewers can relate as I do with Sarah Linden's constant struggle to do both jobs well. The statistics speak not only to recent changes in the economy, but also to the rate of both divorce and unwed mothers having babies. Forty percent of births today occur out of wedlock. Wow.

I'm not here to debate whether a woman should be in the workforce or stay-at-home with her children; instead,  I urge you all to watch with compassion as Sarah Linden tries to keep all the balls in the air. Rather than criticize Sarah's parenting, which is easy to do, try putting yourself in Sarah's shoes. Watch tonight on AMC for the two hour premiere of Season Three of The Killing. I know I will.