Bread! But staying low carb!

Today was TRY NEW FOOD DAY!  This bread is great for those who have issues with wheat!  They are wheat and gluten free.  And it is better than having bread that is 15g plus carbs per slice.

Remember:  You can only have 50 to 100 g carbs a day.  So, if you eat most of them in ONE tortilla, then now do you know why you can’t lose weight?

My nearby markets have not gotten the Julian BakeryPaleo bread in yet (with 1g net carb), so I ordered it on the website and today it arrived!  I ordered both kind…the almond flour one and the coconut flour one.  I have to say, they aren’t bad.  You have to put things on them of course.  I tried cream cheese, light butter and I might try a sandwich soon.  The coconut is lighter, as the almond was heavier.  I made the mistake of eating the almond slice dry without a drink and I almost choked.  It is heavy, so have a drink to help wash it down.  But, it did the trick–the desire for something heavy was satisfied.  I put the loaves in the fridge because they are very natural and will go bad fast.  Here is the link for them.

I would like to also remind everyone from a previous blog, that one of my favorite breads, (but it has wheat and gluten and should not be consumed often if you are wheat or gluten sensitive) is the Western Bagel Perfect 10 bagel.  10 g net carbs and delish!  There are many stores that carry it, or you can find them at low carb stores online like or you order a few bags at the Western Bagel site and freeze them.

Another great bread-type item are low-toritallas.  Again, they have wheat and gluten, but don’t do them often.  My favorite ones are the ones that are at Albertsons and Costco, or even (Trader Joes has a different brand, but they only have one low carb tortilla package, but they are good)

So choose wisely.  I would rather have a 10g net carb bagel over a 40 plus g carb bagel!  I would rather have a 8g net carb tortilla vs a 30 g carb tortilla.  And the 1g net carb bread!  Can’t beat that.


I think I am craving carbs!

Protein!  Eat Protein.  You think you want sugar.  You think you want something filling like pasta!  It is all in your head.  You need protein, right away.  Eat some.  (every 3-4 hours)

I have put up a list before of different protein choices:

Greek yogurt, meat, sliced meat, low-fat milk and frozen milk products (check labels for low carbs), cheese, nuts, protein bars, protein based meals through websites like, etc.

Tonight, I was hungry.  I grabbed one of the four turkey patties that I pre-cooked yesterday, microwaved it and put a tad bit of pasta sauce on it and some Parmesan  cheese and I microwaved it.  I should have taken a picture before I cut it up, but here it is.  Pretend meatballs.  If you didn’t pre-cook, cooking them on a pan only takes a few minutes.  You can buy patties fresh, but I have back-up frozen ones in the freezer, just in case.  Remember:  Part of getting thin and staying thin is to prepare every week to have all of the foods that you need.

Not my best picture, but it tasted great and I feel better now.  No craving for carbs now.  Remember,  you are craving protein.  You just don’t realize it.

The Cheese It Lady

Every Friday for 12 weeks, I was taking a class 25 miles away and I would have to get up early, in order to get there on time with so much morning Los Angeles traffic.  I hate getting up early, but I knew I had to, so KNOWING I had to leave early, I prepped the night before.  I knew that I had to eat on Friday and I would not get near my home or office until 2 pm.  I never wanted to just run out of the house with food. (I always keep emergency nuts or seeds with me)


NEVER leave the house without a food plan, even if you have to plan the night before.


I see so many people waste their time and efforts planning for a trip to Disneyland or having people over to the house, but the really important thing that you should always plan for might be the most boring to you, so you don’t do it—planning for and taking care of your BODY!

So, the night before, I make a salad and put meat in it.  I put it with a protein bar, some sunflower seeds in a bag and I put in a diet soft drink and my Costco Vitarain no carb water.  In the morning, I get up, make my coffee to go, grab my hard-boiled egg and bag of goodies that I prepped the night before and leave.

I eat the egg before I get to the class.

An hour later, I drink the water and have my protein bar.

Over another hour later on a break, I have my salad and diet drink.  So, by the time I get back to work or home, I am not starving and slowing down my metabolism so I don’t burn energy and fat.  I also am not super hungry and want to eat a horse or get weird sugar cravings because my blood sugar is too low.

If I am feeling hungry, I have the 3g of carbs-worth of sunflower seeds to eat in the car.    This might seem like a lot of food, but it is not and I do maintain my weight.  If you want to lose weight, you might want to space out the food more and perhaps not have the protein bar in between all of that, but you could….my protein bar has only about 9 g net carbs (Nature Valley Protein Dark Chocolate Peanut Butter bar).

In my class, I sat next to a lady who prepped too…….but her prep was bad.  A container of grapes that was TOO much grapes (like 3 servings worth) and a container of Cheese Its, that she nibbled through class.  I noticed no protein.  Sometimes, she brought a pasta salad, consisting of PASTA.  Where is the protein?  Are you surprised to hear that this lady looked unwell.  Splotchy complexion, very heavy and swollen looking.  Why?

Fat wise, there is over half a gram in carbs in each cracker.  If you eat 27 crackers, there is 17g of carbs.  This is not a healthy snack.  It has 3g of protein in 27 crackers, but it is filled with preservatives, additives and can live in a box for many months unchanged.  That can’t be good.  This should not be used as a snack food, as she did every week.  Once in awhile, maybe….but this is not the case for her.

A big bowl of pasta was her other food.  8g of carbs of protein and 40g of carbs.  Her other food was the grapes.  1g of protein and 30 g of carbs in her two cups of grapes.  So, her food choices from 10 am to 1pm was 87g of carbs and her day wasn’t even over yet!  Compared to my 23g of carbs from the morning until 2pm.  She prepped, but it was lazy and bad prep with comfort foods.  I enjoyed my choices and they left me full!  And because I eat healthy food, my complexion is better than ever.

So. please put as much time into your food planning if you want to care about yourself!

Quick info for following a plan!

Eating low carb is not hard.  it is just different.  Learn it and after a few days, you get used to it.

Get your mate, friend or family member to do it with you.  Maybe you can engage them in a healthy competition and then you support each other too.  Whatever works.  But, if you are around people who want to stay with their old habits, they might sabotage you because they are feeling bad about themselves.  Don’t eat with them.  Don’t listen to them.

Sometimes, you want to be able to quickly look up the carb content of food items.  Here is one site that I found that has many items at your fingertips.



Remember:  50 to 100 g of carbs a day and you can lose weight.  6 small proteins a day about every 3-4 hours and don’t skip meals.

Four small servings of vegetables ( try to stay away from starches), 2 small servings of fruits a day (can do a slice of toast instead of one of the fruits twice a week).

Drink a lot of fluids.

(a dessert can be a protein, sugar free chocolate pudding, a protein bar, some of the chocolate protein items on or some you can make if you buy the low carb baking products on line, Greek yogurt, sugar free ice cream or frozen greek yogurt pops or Carbolite–Etc.)

Use coffee creamer in your coffee instead of milk, use sugar substitute.  Avoid alcohol if you want to metabolize your fat well and avoid extra carbs.

Stay positive and weigh daily to keep an eye on what is happening.  You might need to cut back on some carbs if the scale is stuck.

Low carb white cake and frosting ideas

My bff asked me to find some recipes for her daughter.  Her daughter LOVES white cake, white frosting, but can’t have any due to major weight gain sensitivities to carbs and all wheat products.

You can love cake but cake might not love you.  You CAN eat cake if you want to maintain or lose weight, but you have to make low carb cake, figure out the carb content on the size and work it into your day’s worth of carbs.  Remember:  50-100g of carbs a day to LOSE weight.  If your cake slice is big and you are eating 35g of carbs in a piece of cake, albeit low carb or not, you will have only about 15-65g left for other normal food in the day.  Please keep the slice size in mind!  Learn how to have smaller portions!

So, I did my homework.  The thing is, you can find anything on Google.  I just typed in low carb white cake, low carb white cake recipes and low carb frosting.  You can either buy all of this ready to make in a box online or in a low carb/sugar store if you are lucky enough to have one in your neighborhood…..or you can make it from scratch after purchasing all of the ingredients.  The ingredients are different and you will have to buy new things, but one you have them, then it is easier to keep remaking the items.

So, here are a bunch of links to make low carb white or yellow cake and white frosting.  I did the research for you.

I try to think out my food for the day to plan for extras because I don’t want to gain weight

All meals have protein in them! I am working to keep my carbs between 50-100g a day.


This morning, I had an egg with some feta cheese on it. I can’t believe how good feta cheese is! 1g of carbs.

A quick snack before lunch:

A handful of nuts. 5g of carbs.
1/2 cup of strawberries cut up, 5g of carbs


So, I got home and needed lunch! I pulled out my handy low carb tortilla, cut up some turkey slices, a tomato, shredded cheese and taco seasoning. I mixed up all of the ingredients, put them in the tortilla. I fold it up and put it on a frying pan. I heated up Trader Joe’s enchilada sauce and drizzled it over the top. (You can bring these already done to work and heat them up.)

5 minutes later, I had a great lunch for under 10g of carbs.

I made two extra at the same time for later in the week.

I really recommend making these in advance for future microwavable meals. They are tasty and low carb.

Snack before Yoga:

Dannon Lite and Fit Greek yogurt. 8g of carbs.



a chicken salad…..and maybe I will heat up a low carb cookie (15g of carbs) that I made yesterday, for a treat since today was a pretty low carb day!) 11g of carbs.

Last snack of the day:

My low carb fake ice cream….carobolite, 8 ounces/15g of carbs.


So, 55g of carbs, unless I eat the cookie–then 70g of carbs.

Low carb chocolate chip cookies

Today’s cooking was a pre-made mix that I picked up at Whole Foods, called The Pure Pantry.  Each cookie is about 15 g of carbs.  They were easy to make, and although they are good, I think I am missing that crazy sugar kick from regular cookie mix.  I am not missing double the carbs though!  And this is gluten-free and low sugar as well.  My suggestion is to put in more walnuts and if you can do chocolate chips, throw in a handful more for flavor and these are pretty good.  I made half of the package and divided the ingredients by half–one egg, 1/2 tablespoon of vanilla and almost a full stick of butter thrown into the mix.  So, it is 15g of carbs.  This mean ONLY one cookie for me today and you better believe I am getting on the elliptical!

Postbaked picture is first.  Then Prebaked.  I think I overbaked a bit, but they still taste good.


A quiet epidemic in your gut might be keeping you sick and overweight

Sorry, didn’t post yesterday.  Just too tired and needed a break.  I worked out and worked all week.


I was motivated to write today about your GUT.  You have no idea how your gut might be keeping you overweight.

My friend is having gut trouble right now and it is interfering with her diet and I thought this is a topic I should cover, since I used to have a GUT problem–and I continue to work on keeping it cleaned out.

The long and short of it is that I was disabled for over two years in the late 1990’s.  No M.D. really knew what was wrong with me.  I had lethargy, fatigue, weight gain, seemed to be having bloating and bowel issues (constipation and diarrhea, with aches and pains) for years and it only got worse with time.  By this time, I was really sick and couldn’t even work.

I sought out the help of a homeopath, who ran a stool sample and told me I had “Leaky Gut Syndrome”, and I thought, “What’cha talkin’ bout, Willis?”  But now I know, what  it meant, according to Dr. Andrew Weil, is

“Leaky gut syndrome is a real condition that affects the lining of the intestines. The theory is that leaky gut syndrome (also called increased intestinal permeability), is the result of damage to the intestinal lining, making it less able to protect the internal environment as well as to filter needed nutrients and other biological substances. As a consequence, some bacteria and their toxins, incompletely digested proteins and fats, and waste not normally absorbed may “leak” out of the intestines into the blood stream. This triggers an autoimmune reaction, which can lead to gastrointestinal problems such as abdominal bloating, excessive gas and cramps, fatigue, food sensitivities, joint pain, skin rashes, and autoimmunity. The cause of this syndrome may be chronic inflammation, food sensitivity, damage from taking large amounts of nonsteroidal anti-inflammatory drugs (NSAIDS), cytotoxic drugs and radiation or certain antibiotics, excessive alcohol consumption, or compromised immunity.”

So, I had to clean out my gut and this took months.  I took many things.  But, what caused this?  A petri dish of bad things growing inside of me thanks to medications I have taken in my life and too much sugar in my diet.  I recommend that you read a book that changed my life, The Yeast Syndrome.

Symptoms of yeast overgrowth:  Simply put, this can result in many chronic illnesses and symptoms including allergies,  chronic inflammation, joint problems, mood and brain disordersdigestive symptoms and more.  If you want to see the yard long list, go to this site and read Dr. Mark’s Hyman’s article on it.  If you don’t have this, then someone you know might have it.

Well, the conditions that make Candida Albans (yeast) grow is anibiotics, steroids, estrogen (the pill and pregnancy) and sugar overload–not to mention psychological stress.  By the way, even alcohol is a sugar!  But, the catch 22 though, is that the more Candida you have, the more you crave sugar products to FEED the yeast and help it GROW like a freakin’ chia pet!  I had these nasty critters growing inside of me, slowly ruining my life and trying to kill me.  Man, I was so sick!

So, I recommend that  you get yourself cleaned out with a good probiotic, available at any Vitamin store and purchase, Candigone, which is a yeast clean out system.  You have to do this for months and you have to go on a MEAT, EGGS, VEGETABLE and YOGURT diet (MEVY), but if you go on a low carb diet, that could work be really well with going on a yeast cleansing too.  You can eat meat, eggs and vegetables and try to avoid high sugar fruits (stick with the berries or citrus fruits) and eat Greek Yogurt as your low sugar and carb protein.  The first few days of a cleanse is hard because as the yeast dies, you feel some fatigue, but you will get better, give it time.

There are natural foods that kill Candida:

BE PATIENT.  It took YEARS to make yourself this sick and it will take quite a few months to get better.  For the impatient, there is an anti fungal medication called, “Diflucon”, and your M.D. can give it to you, but as soon as you are done with it, the bad fungal stuff will grow back quickly, so I suggest that you have to be on a strong Probiotic and keep sugar low.  I learned this the hard way after having to do 3 cleanses, but been great ever since–since I followed these rules.  There are skinny-rules and one of them is to keep your gut cleansed.  Yeast issues also lead to weight issues–just sayin’!

Please pass this on to anyone who might be suffering from medically-unexplained illnesses!  Always run it by your M.D., but then, try a Homeopath!  If your gut is dirty, then your brain and diet will be too!  Take probiotics, regardless.  They are good for you!


Exercise while eating low carb food

What are the benefits of regular physical exercise (minimally 20 min increments, three days a week)?


(The recommendations of most health organizations (such as the American College of Sports Medicine) have focused on endurance and have specified “sustained periods of vigorous physical activity involving large muscle groups and lasting at least 20 minutes on three or more days a week.”)

1. You can build and maintain healthy muscles, bones and joints, but there are other benefits too!

2. You can reduce the risk of heart disease, high blood pressure, high cholesterol, diabetes, certain cancers, and even depression and anxiety.

3. You will reduce or maintain your body weight.


Why add weight/strength training to your routine?


Endurance training (typical aerobic activities like walking and jogging) aren’t enough–weight training needs to be added into the mix (more on that in a moment).

Exercise has a positive effect on brain function and mood–probably as effective against mild/moderate depression as some medications. Regular exercise appears to reduce both depression and anxiety, improve mood and enhance the ability to perform daily tasks well the aging process.



Aerobic exercise is great for your heart, as well. But aerobics alone isn’t enough for weight loss, and it’s also not enough to produce optimal health and longevity.

Your body burns calories and fat in tiny structures in the cell called the mitochondria, which are like Power Central for the cell. And mitochondria are found mainly in the muscle cells. These little power centers are the best ally you have in your fight against fat. If you want to raise your metabolism, you need to increase the number of mitochondria. The best way to do this is by putting on some muscle through strength training.


WEIGHT TRAINING for weight loss!


Weight-bearing activity is probably the best choice you can make if you want to prevent osteoporosis. Weight training also gives shape and form to your body and can help you maintain autonomy well into your old age. Most people who are in nursing homes are not there because they are sick–they are there because they can no longer perform the daily tasks associated with life, from opening jars to getting out of a chair. By keeping your muscles strong and functional with weight training, you can significantly, the less likely you will be dependent on others. Hence, the phrase–USE IT OR LOSE IT! Strength or weight training is the best anti-aging strategy in the world!

If you don’t challenge your muscles they atrophy at a rate of around half pound a year. That is about five pounds in a decade that you will have muscle loss, and some people lose more than that. Your weight could stay the same,, but your body composition will change to being more fat, less muscle at the same weight. So, every pound of muscle that you lose is a loss of a valuable asset in the war to keep your metabolism strong because muscles help burn fat.

Weight training is essentially resistance training, which simply means you are using some kind of significant resistance to stress and challenge your muscles.

That resistance can come in the form of weights, machines, rubber bands or even your own body weight as in squats, push-ups, etc.). You can use dumbbells, small hand weights or cans of food! Pilates and yoga utilizes your own body as resistance.

So, don’t blow off weight training. Weight training gives you the tools to burn calories while you’re sedentary. You need to train your body to be efficient at calorie burning for the rest of your 24 hour day after you spent your one hour in the gym.

Think about it this way: A person with muscle sitting in front of the TV is burning more calories than a person with less muscle.

Remember that food is important when you are exercising! You need to be able to build muscle and replenish energy sources.


Replenish Your Body two ways!

1. The first thing your body needs is a nice fresh supply of amino acids. Amino acids are the building blocks of protein and a re used by your body for making muscles. Great choices include meat, chicken, eggs, fish or whey protein. You in can have some protein prior to your workout, but make sure you eat after a workout.


Research shows that people who exercise and eat a higher protein diet gain more muscle and lose more body fat. Not only does protein build the muscles and help keep body fat low, it also boosts metabolism, helping to make you a “better burner.”

“Research studies conducted by Dr. Donald Layman, professor of nutrition in the Department of Food Science and Human Nutrition at the University of Illinois, demonstrated that participants who ate a higher-protein, lower-carbohydrate diet, whether they exercised or not, lost more total weight and fat mass while maintaining their muscle mass than those who ate a higher-carbohydrate, lower-protein diet with or without exercise. However, the researchers were quick to point out that exercise helped to increase the loss of body fat and preserve lean muscle mass while improving overall body composition. Protein should be central to every meal, especially if you’re working out.”—Library/Activity—Exercise/Exercise-Smart-to-Make-the-Most-of-Your-Workout.aspx

Besides protein, you MUST Choose Slow-Burning, High-Fiber Carbohydrates
2.The second thing you need after a workout is some carbohydrates. Exercise draws upon your body’s stores of glycogen, which is the storage form of blood sugar. The best carbohydrates are high in fiber and low in glycemic impact–vegetables, fruits, nuts, seeds and high-fiber, low-gluten grains such as bran, millet and amaranth.)

IN CONCLUSION: Eat healthy low carb foods and protein!

So, don’t forget that your muscles need protein for repair and growth, and your body needs some carbohydrates to replenish its glycogen stores. After a hard workout, your body is hungry. Before exercising, remember to consider the time it takes to digest food, and if time is limited, go light. But post-workout is the ideal time to have a full meal.

DIET PLATEAU, how to break it

How many times do people go on a diet and then when their body reaches a certain number, it gets stuck there and you feel like, “Why bother dieting anymore?  I can’t lose it!”  Do not feel that way.  There is a diet that will break your plateau.  I did it more than once and it worked.  I wound up losing about 2-3 pounds in 2-3 days that way.

A plateau explained:

“The progression from initial weight loss to a weight-loss plateau follows a typical pattern. During the first few weeks of losing weight, a rapid drop is normal. In part this is because when calories from food are reduced, the body gets needed energy by releasing its stores of glycogen, a type of carbohydrate found in the muscles and liver. Glycogen holds on to water, so when glycogen is burned for energy, it also releases water, resulting in substantial weight loss that’s mostly water.

A plateau occurs because your metabolism — the process of burning calories for energy — slows as you lose muscle. You burn fewer calories than you did at your heavier weight even doing the same activities. Your weight-loss efforts result in a new equilibrium with your now slower metabolism.

At this new equilibrium, calories eaten equals calories expended. This means that to lose more weight, you need to increase activity or decrease the calories you eat. Using the same approach that worked initially may maintain your weight loss, but it won’t lead to more weight loss.”

How to break a plateau:

For 2 or 3 days (if you lose 2 or more pounds, you can stop after then….. and remember to take vitamins, potassium and to drink fluids all day.  I drank a ton of coffee to keep from feeling hungry.  Use your non dairy creamer, not milk.

Do the exact same diet for those days.  Space all meals out to every 3-4 hours.


One egg or two egg whites, half a grapefruit

In between breakfast/dinner:  A liquid protein (get a can of low carb liquid protein)

Lunch:  6 ounces of white fish, a cup of spinach cooked and a cup of lettuce.  (I usually make a fish salad!) AND half a grapefuit.

In between lunch/dinner:  a liquid protein again

Dinner:  same as lunch

After dinner:  A liquid protein again

If you can do this for 2 or 3 days and just deal with it, you will tame the plateau and get back on track.  I am telling you, IT WORKS!