Magic Pill?

Dr. Oz is always promoting something. So many people have already asked me about my thoughts on Raspberry Ketones. I really have no idea if this is just a huge scam or not. I really don’t believe in magic pills for weight loss. If you want to lose weight and keep it off, you have to eat low carb, high protein. You also have to exercise. 30 minutes a day, minimally is preferred, as well as adding in some weight conditioning. I ride my elliptical almost daily and I do pilates and yoga every week.

Back to these Ketones. Can they be a food addition to the diet, especially of you want to lose a few pounds quickly? I don’t know if they work. However, I will be conducting an experiment and I will get back to you with the results. Today is day 2. Nothing different noticed yet. But, I am still sticking to my low carb, 6 proteins a day, 2 small salads, 4 small servings of vegetables a day, two small servings of fruit a day, and exercise plan.

This is where I bought it. It had good reviews.

http://t.costco.com/Raspberry-Ketone-1234™%2C-180-Capsules.product.11762438.html

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You Might Really Love Fish With This On It

I took my husband out to his favorite seafood place for his birthday yesterday and I had this marvelous and delicious dip for my fish. I am not really a fish fan, but I eat it to stay thin. But, if I just have a little bit of this dip for my fish every time I eat it, I could eat fish all of the time. It was called, “Aioli.” I never had it before in my life, but I am now a convert. I looked it up online and I found a recipe that is easy. Remember not to use too much. It is for flavor, not a meal, in itself.

Garlic–Cilantro Aioli Dip
2 cloves garlic, cut into slivers
2 tablespoons olive oil
1 tablespoon fresh lime juice
1 tablespoon finely chopped cilantro
1/2 cup mayonnaise

Directions

Garlic–Cilantro Aioli Dip

Put garlic in olive oil and set aside at room temperature to steep for about 30 minutes.
Remove garlic, and combine the oil with fresh lime juice, cilantro, and mayonnaise. Add salt to taste.

YUM!

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How Much Protein Do You Need On a Low Carb Diet?

Our protein needs depend on our age, size, and activity level. The standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply the body weight in kilograms by .8, or weight in pounds by .37. This is the number of grams of protein that should be the daily minimum. According to this method, a person weighing 150 lbs. should eat 55 grams of protein per day, a 200-pound person should get 74 grams.  I need about 44g a day.

Let’s look at my protein intake on a given day.

YESTERDAY:

An egg has about 6g of protein.

My tuna salad with mozzarella had about 40g of protein (on salad)

(I am already at the amount I need)

I had a burger for dinner (with salad) at 20g of protein

I had some strawberries.

A protein bar with 10g of protein

A small carbolite frozen dessert with 9g of protein.

My total:  145g of protein.  No wonder my nails are so strong!

But, I do get fat and carbs in my diet.  I just try NOT to go over 100g of carbs a day.  My protein bars, fruit, and veggies in my salad had carbs.  My burger, cheese, protein bar and egg all had fat.  I eat the yolk in the egg to get some fat.

So, there you have what I do.  You don’t have to do what I do, but it keeps my weight down, I feel good and my skin, hair and nails are all stronger and better than ever.

It is said that if you have too much protein, your breathe will smell.  So far, so good.  And if you work out, you need even more protein.  I work out a lot, so I am glad that I eat it.

proteinwomen

Power Crunch Choklat is Da Low Carb Bomb

I got both Power Crunch Choklat bars in the mail.  The dark chocolate and the milk chocolate.  I have had the opportunity to sample both.  The milk chocolate is good and tastes like a good Nestle Crunch bar, only it has 5 grams of protein, 8g of carbs (7g net).  But, the dark chocolate is soooo good.  I love dark chocolate and this is a dark chocolate version of a nestle crunch bar.  Even my husband likes it.  It is worth getting and eating.  I like it even better than the regular crunch bar.

I got mine for the best price on Vitacost.com.  If you find a better price, write me.

Who said you have to suffer eating low carb?

 

choklatcrunch_darkchocolate

 

Make a Tasty, Yet Healthy Salad, Not a Fattening Salad

I had to re-examine why I was stuck on weight loss, and it was because I slowly started to increase some things into salads, which were not conducive to weight loss.

Yes, you are supposed to have proteins six times a day, but if you eat half of a cup of regular cheese and not lite, then you are adding more fat into your diet.  Technically, there are no carbs, but you still have to watch portion size.  You are better off with lite cheese, but if you do regular cheese, you have to use less and less often.  I know that was a problem for me and I will be watching this from now on.

saladgood

So, here is a list of items that are basically No-Nos for a salad while trying to get or stay skinny.

1.  Regular fat cheese (already covered that).

2.  Candied nuts.  You already have to watch the amount of nuts you eat in a day because they have carbs, but the added sugar in candied nuts is over the top.

3.  Croutons.  Very high in carbs and they have no nutritional value.  They are made from stripped white bread.  If you must have bread, have a wheat roll or slice (I don’t recommend eating bread while trying to lose weight, but you can eat a   wheat roll or slice once or twice a week instead of having fruit.

4.  Won ton noodles or tortilla strips or chips.  Same as croutons.  Basically, one tortilla chip has about 1g of carb per chip.  Are you willing to sacrifice for that?  Have a serving of carrot in your salad instead.

5.  Sun-dried tomatoes.  Too much sodium.  Get fresh tomatoes.

6.  Watch the salad dressing.  Some are filled with carbs.  Get a good balsamic vinaigrette or lite ranch.

Don’t forget that you can add a protein into your salad like egg, chicken, turkey, etc. and make it tasty.

THEY’RE BAACCKK!

proteinbars

Nature Valley Protein Bars, Dark Chocolate Peanut Butter.  Can be bought at Target or online, but the big box of 18 is at Costco (which is oly there, here and there, but they are back!).  Turns out to be like 65 cents per bar.  Get them while supplies last.  10 g protein, 14g carbs, 5g fiber–so net carbs is 9g.  I use these as one of my protein snacks throughout the day and it tastes AWESOME!  It is like having a dessert.

Emergency Junk Food

If I ever get in a bind and need a protein hit in the morning (gotta have breakfast and eat again  a few hours later), I make a sacrifice and stop through a fast food restaurant.  You can order a side of eggs, a side of eggs and bacon, or if you are disciplined enough–you can order a breakfast sandwich and throw away the bread.

breakfast

Yes, I throw away the bread.  I sometimes feed it to birds.

The biscuit itself in this sandwich is about 30g of carbs and less than 2g of carbs for the rest of what is in the biscuit.  Is the biscuit itself (white flour that is SOO not good for you) worth 30g of carbs, when you want to only eat 50g to 100g of carbs to lose and maintain weight?

It is your choice.

correctyourmind

Discipline is Better Than Potatoes

Discipline quotes:

“Discipline weighs ounces, regret weighs tons.”  ~Author Unknown

“Everyone must choose one of two pains: The pain of discipline or the pain of regret.”  ~Jim Rohn

“Self-respect is the root of discipline:  The sense of dignity grows with the ability to say no to oneself. “ ~Abraham Joshua Heschel, The Insecurity of Freedom: Essays on Human Existence, 1967

One of the hardest parts about dieting is getting over past eating styles, styles which got you into the shape you are in right now.  You have to come to realize that you ate crap, didn’t exercise enough and learned BAD habits.  It might have been no fault of your own, but it happened.  You are a grown person, so you have to deal with it.

You have to learn to eat a different way, but like with anything, if you learn how to do it in a way that you don’t find boring, you find things that you like to eat that are better for you and you do it all long enough, it is a lifestyle change and not a diet.

Do you want to be skinny?  Do you want to stop feeling bad that you say you want to do it or you will start tomorrow and never do it?  Then just start.

Go shopping and find all of the necessary ingredients.  Read my past blogs and find out what you can do to make it happen.  Ex:  6 proteins a day (I write all about lists of them), only 50-100 g of carbs per day, 4 small servings of veggies, 2 small servings of fruits (each has different carbs, research…berries and citrus are the lowest), and two small salads a day.  Eat every 3-4 hours and don’t let yourself get too hungry or thirsty.  Drink your non-sugar beverages.  Look at labels.  Count carbs.

Stop procrastinating.  How much do you want to do it?  Do it and stop whining.  It is not hard.  I will answer any questions that you might have, but start it.   Realize that you have the discipline to say “no.”  When I go out to eat and I order my protein meal (meat and salad, eggs and bacon, etc.), I ask for grilled veggies or tomatoes instead of potatoes and I ask for fruit instead of toast or bread.  It is habit now.  I always turn free bread away before they put it on my table.  You have to learn to do it or to just have one.  Don’t let them bring the never-ending bowls of carbs to your table.  JUST SAY NO!

I spent years wondering why I was overweight.  I was overweight because I ate  those bread baskets, and ate the fries, hash browns or the chips that came with a meal.  I don’t allow those in my life anymore.  There is a Russian lady who makes my salads and I told her that I noticed that everyone that came in who was overweight ate a healthy sandwich or salad and had a bag of chips with their meal.  She said, “American’s love potato chips.”  That is true, and there is also a correlation with the potato lovers and that our society is so obese right now.  You want a fry?  Have one or two.  You can’t be thin and eat a serving of potato chips, hash browns, baked potatoes or fries.  I don’t do potatoes, rice and my wheat is limited (no bread or cereal–although, once in a while, I have Western Bagel’s Perfect 10 bagel at 10g net carbs and a low-carb burrito tortilla at about 7 g net carbs–ONCE in AWHILE.).

At first, this all seemed like a sacrifice, but it was actually not so bad after a few weeks.  Now, I feel very disciplined and good that I watched about 40 pounds fall off of me and I will be damned to put them back on.  So, I still follow all of those rules.  My husband backs me and when anyone tries to sabotage me with trying to get me to order something against my rules, I tell them quite frankly, “No, I don’t do sugar or wheat.”  I am proud of it and it makes me feel even better about my self-esteem.  Losing weight and being able to say no are very empowering.  If no one else likes it, too bad.  This is my health, my life and my body.

Now, it is your turn to feel this way!  JUST SAY NO.  You won’t die with low carbs and no potatoes in your life.

nopotatoes

REPLACEMENTS OF POTATOES:

There are tons of cauliflower recipes out there where you can make faux pizza crusts, faux mashed potatoes, etc and they taste great–instead of potatoes.  You can make baked Kale chips instead of eating potato chips.

So learn NEW ways to make things, enjoy them and they will become part of your new skinny lifestyle.  Or you will start to look like a potato.

potatohead

Chocolate Heaven and Still Stay Skinny

How would you like a protein snack/meal to die for? Something made up of Belgium chocolate, it tastes great, has 10g of protein and only 8g of carbs, 1 g of fiber–making it 7g of net carbs?

Too good to be true? Not if it is made by my favorite protein bar maker, Power Crunch.

Power Crunch Choklat. The company says this about it, “Real chocolate meets real nutrition in Choklat Crunch® – 10 grams of Proto Whey protein in world class Belgian chocolate.
Made with exotic Belgian chocolate and fortified with 10 grams of Proto Whey protein in each bar, Choklat Crunch® is truly a unique offering. With only 100 calories per serving, Choklat Crunch® is an indulgence to feel good about. Made without the use of sugar alcohols, a known cause of gastric distress, Choklat Crunch® is truly a gold standard in both nutrition and taste!”

It comes in dark and milk chocolate. I just ordered boxes of both and I will report on it as soon as I try it. Best deal I have found so far, Vitacost.com. $16.99 for a box of 12. Free shipping on orders over $49. I bought 3 boxes. I don’t mess around. It is chocolate low-carb heaven. My sister-in-law told about it, loved it, and that is good enough for me. I know I already love their regular chocolate and their peanut butter favors.

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I am excited. Forget fattening, non-nutritious candy bars. You can have this and stay skinny, be healthy.

Emergency Hunger Rules and Ideas

I thought about the lady in yesterday’s blog, who was hungry and perhaps emotionally eating. I thought about what to do in a hunger emergency, so you don’t sabotage yourself in a glucose-low, and fill up on a high sugar item and keep feeding the vicious cycle of the blood sugar roller coaster–which leads to weight issues and poor health.

First of all, you should be eating a protein portion (4 to 6 ounces of meat, an egg or some cup of cheese. If you do this, you will cut down significantly on those lows. But, when you first lower sugar and carb intake, the lows are more felt and more often, until your body gets used to the new lifestyle. This could take around a week.

So, lastly, when you feel hungry, here is what you can do to fill in the gap until your next protein meal out of your minimum of six per day, spread out 3 to 4 hours in-between each meal.

Emergency Food

1. Have one of your four daily half-cup portions of vegetables. Or do two. Have one of your two small portions of salads and/or put your vegetables in it.

2. Have a liquid protein shake, about 6 ounces. This should cut your craving down significantly.

3. Have a small extra portion of a very low carb protein–meat, egg, cheese. You can do Greek yogurt, but keep in mind that if you do a flavored yogurt, pick wisely. One person I know loves Chobani and it is loaded in sugar and carbs. No wonder she likes it. Dannon Lite and Fit flavored Greek Yogurt has less than half of the sugar and carbs. If you eat the Chobani, you probably might as well eat the jelly beans (don’t).

4. Have just a few ounces of nuts or seeds.

5. Have one of your two small fruits that you can have in a day. Stick with lower sugar fruits if you can, like citrus or berries. You can even blend some into that protein shake/drink.

6. Have a low carb protein bar Ike Power Crunch, at 10g of carbs.

7. Make a low carb pizza, made with a cauliflower base. I have blogged about it before, but you can look at this particular recipe. http://www.eatingbirdfood.com/2012/09/healthy-pizza-with-a-cauliflower-crust/

8. The low carb version of a Taco Bell Supreme item. I buy low carb burrito shells at Costco or Trader Joes, but they are at other places. They say low carb on them. Compare and Contrast. But, I make this all of the time and it is delicious. http://www.hungry-girl.com/newsletters/raw/985

9. Have these delicious soy pretend-pasta noodles. I have had them and they are good. Miracle Noodles aren’t good. These are good. They are at Ralph’s and Amazon.com. A little pasta lower sugar pasta sauce and cheese us yummy and filling.

http://lowcarbdiets.about.com/od/products/p/shiratakinoodle.htm

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Writing this blog made me hungry. I am going to go make number 8, right now.