Author Archives: therapysoup

Eating Eggs for Breakfast Makes It Easier to Lose Weight

Posted on by

0

There is proof that eggs should be the first thing you eat every morning in order to be skinny.

There were a few studies on having eggs first thing in the morning. One study published in the Journal of the American College of Nutrition determined that an egg the first thing each morning could help with limiting calorie intake throughout the day. The study reported that leucine, an essential amino acid that is found in high quality protein such as eggs, can give a weight loss advantage when dieting by helping to decrease loss of lean tissue, increase loss of body fat, as well as stabilize blood glucose levels.

study story

Breakfast Skinny Rules

If you eat 6 low-carb, protein meals per day, as part of the Skinny Rules, you should start your day with eggs. Until you reach maintenance, and you are still losing, stick to one egg in the morning or two egg whites, scrambled, omelette, etc. I put spinach and mushrooms in mine. I also get hard-boiled eggs and always have them available to pop in my mouth, if I am running out the door, with no time to cook.

What kind of Eggs?

There are many different ways to prepare eggs. frittata, scrambled, over easy or hard, omelette, and even deviled eggs. Here is the recipe for low-carb, delish devils eggs, poached, etc. You can double the amount of egg if you use egg whites. These are also sold, ready to our from cartons.

20131022-215244.jpg

a Couple of Good Low-Carb Egg Recipes

I just found a recipe for low carb egg muffins. They look fantastic and I hope to make them soon. If anyone beats me to it, tell me what you think.
egg muffins

The deviled eggs:
deviled eggs

Frozen Yogurt: Good Replacement for Ice Cream in a Diet?

Posted on by

2

I decided to blog about frozen yogurt.  I know a LOT
of people who eat it and think it is a weight loss tool.  But,
it isn’t.  It is all a sham!  And you have to do your
research before you just eat stuff.  “But, it is good for
you.”  Not really.  It has sugar and a lot of things you
can’t even pronounce in it.  It just tastes good and has
probiotics. carbolite Keep in mind.  To
lose weight, you should stick between 50g and 100g of carbs per
day.  IN TOTAL, for the WHOLE DAY! First off.  Even if it
is non-fat frozen yogurt, that doesn’t mean anything.  Fat is
actually a good thing for the body.  And usually, there are
more bad things added to make up for the lack of fat in food.
 So, some frozen yogurt that is non-fat has more sugar and
carbs than low-fat frozen yogurt. Let’s compare and
contrast:  Most smalls everywhere range from
30g to 54g of carbs for frozen yogurt!  A lot for a snack.
 Leaves little for dieting the rest of the day.
Yogurtland:
 Gluten-free, kosher and has probiotics.  That is good,
but half a cup has anywhere from 17 to 27g of carbs (much of that
is sugar) and you will eat MORE than half a cup.  A small is a
full cup.  So, you could be eating 34 to 54g of carbs just in
the yogurt.  And then, if you use toppings….you are eating
MORE carbs and sugar.  The lowest in carbs are nuts and fruit,
from 2 to 6g of carbs per topping.  The most was in gummy
bears and cereal (high 20s).  And carob chips have more carbs
than the actual chocolate.   I see NOTHING at Yogurtland that
I can eat.  You could end up eating just under 100g of carbs
if you order a larger amount than a small (8 ounce size) and get
more than one topping.  You could have had a double
cheeseburger and fries for that! http://www.yogurt-land.com/wp-content/uploads/2011/03/nutritionals.pdf
Many of the other yogurt shops are comparable in those numbers.
 PLEASE NOTE THAT THEIR NUMBERS ARE BASED ON HALF A CUP!
 THAT IS TO FOOL YOU BECAUSE A SMALL IS A FULL CUP.  SO
NUMBERS MUST BE DOUBLED. Some places have really low-carb no sugar
added frozen yogurt.  Menchie’s has a few flavors, like
Chocolate Peanut Butter at 11g of carbs per half cup.  So, a
small is about 22g without toppings.  Their non-fat is about
22g of carbs per half cup (44g of carbs per small), about 26g of
carbs (52g for a small) for low-fat and tart.  And the sorbet
is about 19g of carbs per half cup (38g for a small).
Yozen Frogurt:
 Regular frozen yogurt small is 30g of carbs, non-fat is MORE
at 36g of carbs and their no-sugar added is 14g of carbs.
My low carb choices:
I get Carbolite, Dream Delite, Wow
Cow or any other specifically
designed low-carb product.  Not all stores carry this.  I
go to Yogurt Cinema or Yogurt Zone in Woodland HIlls, Ca. and they
have it.  It is basically about 2g of carbs per ounce.
 So, for an 8 ounce cup, it is 16g of carbs and I do no
toppings. The website for Carbolite says it is 4g of carbs per half
cup, so actually if they are right, then my 8 ounce cup of yogurt
is only 8g of carbs.  Sweet! http://www.fatsecret.com/calories-nutrition/carbolite/frozen-yogurt
If you go to the market and get Breyer’s
Carb Smart ice cream, the carb amount is
about 18g of carbs.  Very low.
  Skinny-Cow is not so skinny.  Many of
their frozen desserts are about 30g of carbs. IN
CONCLUSION: So, if you eat ice cream
(even low fat), you are eating anywhere from 34-38g of carbs per a
8 ounce cup vs. 34-54g for regular frozen yogurt.
And watch out for places like… –Cold Stone. The carbs are about
the same as the store bought ice cream, but it has a lot more sugar
and that can’t be good for your diet or health. — Carvel.  A
Carvel ice cream cone (that is with the cone) is in the 30s of the
carb grams, but more than double with a waffle cone.  And
their chocolate flying saucer is also in the 30s.  I don’t
know about you, but if I was to eat that many carbs (30s), I would
rather have a Carvel soft serve cone than eat a small frozen
yogurt.  This is why you have to research! In a
way, you are better off eating regular ice cream than frozen
yogurt.  It is less carbs, unless you go with the low-carb
versions of either product. …STICKING TO MY
LOW-CARB FROZEN DESSERT CHOICES! frozenyogurt

Sugar Addiction Worse Than Heroin Addiction?

Posted on by

0

What?  Sugar is an addiction worse than heroin?

Many articles have come out about how certain foods are designed to be addictive to the human brain.  (One example: http://www.dailymail.co.uk/health/article-2349007/Food-really-addictive-Study-finds-brain-activity-similar-heroin-users-eating-certain-processed-foods.html)

The articles basically says that studies have shown that food could be as addictive as class-A drug heroin and nicotine in cigarettes.  They found substance abuse and food with a high glycemic index – such as white bread and potatoes – may trigger the same brain mechanism tied to addiction.  And that eating highly processed carbohydrates can cause excess hunger and stimulate brain regions involved in reward and cravings.

No, not the Oreos!

oreoeat

Another study came out last week about Oreos.    (One example:  http://newsfeed.time.com/2013/10/16/oreos-may-be-as-addictive-as-cocaine/?iid=nf-article-trend-now)

The articles about Oreos basically explain that Oreos are as addictive as cocaine with lab rats.  According to the new study,  eating Oreos activated more neurons in the rat brain’s “pleasure center” than drugs such as cocaine.

oreosstuffRead more: http://newsfeed.time.com/2013/10/16/oreos-may-be-as-addictive-as-cocaine/#ixzz2iCLeTJXs

If you read books like Salt, Sugar, Fat, by Michael Moss,  http://www.amazon.com/Salt-Sugar-Fat-Giants-Hooked/dp/1400069807, you will see how those companies learned how the brain reacted to the combination of those three items and how to “hook” their customers.  Whether you like it or not, Coca Cola, General Mills and the like–are all drug pushers and you, the addicted one, are their junkee.

Here are the signs if you are a sugar junkie:

http://www.webmd.com/diet/ss/slideshow-sugar-addiction?ecd=wnl_wlw_101913&ctr=wnl-wlw-101913_ld-stry&mb=XIrxC%40bWr0GXHmtrgs5c0eHnVev1imbCQlyzenL1KWg%3d

If you want to go through detox and stop being a junkie, here are some ways to do it.
Detox:

3 day Detox:  http://www.dailymail.co.uk/femail/article-2392930/The-Three-Day-Sugar-Detox-How-banish-sweet-stuff-life-look-younger-AND-lose-weight.html

21 day Detox: http://www.rosecole.com/handouts/21DaySugarDetox.pdf

One you have detoxed, then you can really start to cut back more on carbs like Quinoa, oats, wheat, and rice–in order to lose more weight.  It is hard to lose a lot of weight if you eat more than 50g ot 100g of carbs a day and those things have a lot of carbs.  But, your first focus should be to DETOX and you will still lose weight because your body is obviously getting less carbs and sugar from eating less of the junk carbs.  So, detox and then look at any of my other blogs on losing weight the low carb way and reaching your goal weight.  (Example:  https://skinny-rules.com/2013/10/18/the-rules-for-losing-weight/)

I will go into more depth on next week, in case you need a breakdown.  Now, go detox!  Find a friend, detox together.  It is easier to do it with a friend.  There is also Overeaters Anonymous meetings.  Those are free and for those who can’t stop eating foods that they want to stop eating…..

A Weight Loss Product Line With Many Choices. Delish, and Low-Carb Proteins

Posted on by

0

Heard of Jenni-O?

They make turkey patties, sausage links, turkey breast slices, turkey breast meat, low sodium versions, taco-seasoned turkey meat of all kinda, Italian-seasoned turkey meat of all kinds, , turkey steak, turkey bacon, turkey meatballs, etc, etc.

All Products

Some days I make the meatballs, some days I cook the breakfast sausage.

Today, I bought some taco-seasoned ground turkey meat and just threw it in a pan and cooked, turned and cooked it until it was done. 5 to 10 minutes. Now, I can have it by itself as a snack, with some cheese and/or guacamole on it, with some salsa, tomatoes, and/or in a low-carb tortilla. Easy and tasty, and sometimes I need something more than eggs that is easy to do or have in the fridge.

20131017-223230.jpg

The meat is 2g of carbs per 4 ounce serving. So, this one out of the six daily proteins you should eat to keep your metabolism going is very low in carbs and tastes great. And it is inexpensive and easy to do. And when you need a snack, it is tasty. I can also put it on a salad at lunch and have a taco salad. Melt some cheese on it! Yum.

20131017-223330.jpg

A Taste Of Fall in Your Coffee

Posted on by

0

My sister-in-law recommends International Delights Sugar Free Creamer in Pumpkin Pie Spice
(in the refrigerator section) – “you just need a splash to have a taste of Fall !”

1 Tablespoon 20 cals, 2 g fat and 1 carb

You have to get the sugar-free one – the regular has 6 carbs per tablespoon!!

They also have a sugar free version in Coffee Mate,bench she tasted and it was far too spicy for her. She said that this one is much smoother than than Coffee Mate.

20131016-222104.jpg

Thanks, Denise!

Where to buy it: where to buy it

Be careful when buying flavored creamers. Look at labels. Most are laden in sugar and carbs and you could be putting on weight with flavored drinks. There are sugar-free versions with little to no sugar and carbs.

The Rules For Losing Weight

Posted on by

1

I have written about rules to lose weight.  Instead of writing them all over again, I will post them again from time to time.

Here are the links to the blogs I have written before about the RULES to lose weight.  Read for the first time or brush up!  Sometimes, we just forget and get into bad habits.

habits

 

https://skinny-rules.com/2013/03/13/ten-nutshell-rules-on-how-to-get-skinny-and-stay-skinny/

https://skinny-rules.com/2013/06/27/the-rules-work-10-rules-to-follow-and-you-can-still-enjoy-life/

https://skinny-rules.com/2013/01/30/10-rules-so-you-can-lose-about-10-pounds-a-month/

Portion Control for Weight Control

Posted on by

0

I wrote a blog about portion sizes and what you should eat if you want to see yourself lose weight.  Here is the link:  https://skinny-rules.com/2012/12/15/portiondistortion/

Here is another clip out for you to use to determine portion control: (I do suggest staying away from the Grains, the baked potatoes and raisins or any dried fruit for a diet)

Watch portion sizes and follow what I wrote in the above blog.  Also, remember to eat a protein portion about every 3-4 hours, have two small portions of veggies and 2 small portions of fruit per day.  Have two cups of salad, twice a day.  Watch your carb count in your salad dressing, as well.  Watch the carbs that you drink and try to keep that down. You should be able to lose weight if you follow these rules.  After a week or so, cravings go away.  I promise!

Portion-Chart

A fruit by any other name would smell as sweet, but it could still put weight on you!

Posted on by

0

You could do 6 protein snacks every 3-4 hours (4 ounces of meat or cup, 2 ounces of low-fat cheese, 4 ounces of low-fat cottage cheese or 1/2 cup yogurt or an egg) and you could eat two small servings of veggies a day (leaving out potatoes and other root veggies and avoiding rice), but still have trouble losing weight.

fruit-1

Fruit could be an issue.

Some people have fruit as a snack.  Fruit without a protein is not good for a diet.  You should have to servings of fruit a day….but have it with a protein snack.

Have some fruit with some peanut or almond butter, your salad and meat, cheese, nuts, protein bar or shake, in your low-carb Greek Yogurt or cottage cheese.

And you need to pick your fruit wisely, because some fruits are more fattening than others:

Examples:

a whole apple is 25g of carbs vs. an orange at 11g of carbs.

1 cup of strawberries is 13g of carbs vs. 1 cup of blueberries at 20g of carbs.

A medium banana is 27g of carbs vs. 1 cup of papaya at 14g of carbs.

Here is a list to go by:  Net carbs = the Total Carbs- Fiber

Popular Types of Fruit

 Net Carbs(g) Sugar(g) Fiber(g)
Total Carbs(g)

Fruit with Seeds (1 medium piece)
 Apples 15.76 14.34 3.3 19.06
 Grapes 0.41 0.39 – 0.41
 Pears 20.56 16.27 5.1 25.66

Citrus Fruit (1 medium piece)
 Grapefruit 17.88 17.87 2.8 20.68
 Lemons 3.81 1.45 1.6 5.41
 Limes 5.16 1.13 1.9 7.06
 Oranges 12.29 12.25 3.1 15.39
 Tangerines 9.71 8.89 1.5 11.21

Stone Fruit (1 medium piece)
 Apricots 3.19 3.23 0.7 3.89
 Cherries 0.99 0.87 0.1 1.09
 Nectarines 12.05 10.73 2.3 14.35
 Peaches 7.85 8.22 1.5 9.35
 Plums 6.64 6.55 0.9 7.54

Tropical Fruit (1 medium piece)
 Bananas 23.85 14.43 3.1 26.95
 Chinese Gooseberries (Kiwi) 8.84 6.83 2.3 11.14
 Coconut 2.85 2.80 4.0 6.85
 Guavas 4.88 4.91 3.0 7.88
 Litchis 1.49 1.46 0.1 1.59
 Mangos 31.49 30.64 3.7 35.19
 Papayas 24.32 17.94 5.5 29.82
 Pineapples 9.41 7.78 1.2 10.61

Berries (1 cup serving)
 Blackberries 6.24 7.03 7.6 13.84
 Blueberries 17.51 14.44 3.5 21.01
 Cranberries 8.32 4.44 5.1 13.42
 Raspberries 6.69 5.44 8.0 14.69
 Strawberries 8.67 7.08 3.0 11.67

Melon (1 wedge serving)
 Cantaloupe Melon 5.03 5.42 0.6 5.63
 Honeydew Melon 10.36 10.15 1.0 11.36
 Watermelon 20.49 17.73 1.1 21.59

Can Popcorners Help With Your Diet?

Posted on by

3

popcorners collage

A new trend of snack.  Popcorners.  All kinds of flavors.  Advertised on their website as, “- a sensible snacking solution that is all natural, gluten-free, and non-gmo.”

Great, but natural in the food market could mean just about anything.  Gluten-free is great and so is non-genetically modified.

However, how is it for losing weight or keeping weight off?

The nutritional content says that it ranges from about 20-23g of carbs per bag small one ounce bag.

If you want to lose weight, you have to keep your carbs between 50g and 100g a day.  The closer to 50g, the better.

If you are eating almost half of your daily allowance in a bag of popcorn (similar to the carb content of a bag of chips), then what the heck can you eat the rest of the day to keep your carb count down?

You will NOT lose weight on chips, pretzels (double the amount of chips), or Popcorners.  In fact, I personally stay away from anything that is made from corn, potatoes or rice.  Major carbs and starchy, shoots your glucose way up and helps to continue to sugar roller-coaster and cravings.  It is just crappy so-called “food.”

shittyfood

One of my clients has stopped sugary carbs for a few weeks now and he no longer craves any of these things.  He used to crave shakes, chips and french fries and it went away with time (withdrawal).

Snacks should be protein-based.  Low-carb protein bars or shakes, meat, low-fat cheese, eggs, measured out nuts, low-fat chocolate pudding, low-carb Greek yogurt, fruit, etc.

Why not make an omelette with veggies and some low-fat cheese?  I do that and it is really good.  Get some good turkey bacon or sausage.  Stop eating processed foods from a bag.  If it can live in your closet for an undetermined amount of time, it is probably NOT good for you.  Even protein bars go bad after a while.

Eat better food.  Garbage in, garbage out.

Even Burger King Has Entered the Diet Low-Carb Ring

Posted on by

0

The news has been out for a few weeks now. Burger King now has new lower fat, lower calorie fries.

friesskinny

In light of the rising rates of obesity worldwide, Burger King’s “Satisfries” can be munched on for 20 percent less calories than normal fries, and 40 percent less fat. In addition, the snack contains 30 percent fewer carbohydrates than competitor McDonald’s french fries.

Burger King’s Chief Marketing Officer, Eric Hirschhorn, told the Huffington Post:

“You live in Manhattan and might be having a kale smoothie on your way to work this morning. But a lot of people don’t even know what kale is, and if they do, they don’t want to eat it. You have to give people what they want.”

If you want to order the Satisfry, you will need to pay 20 – 30 cents more. Children can have the substitution for free.

Despite claims that the Satisfries are better, here are the nutritional counts:

Satisfries:
Calories. 340. Protein. 4g. Carbohydrates. 51g. Sugar. 0g. Fat. 14g.

51g of carbs in a bag of fries is good? If I can only have between 50 and 100g of carbs a day to lose weight, then a bag of fries is pretty much IT for the day! But, the protein is only 4g and I need 6 protein meals throughout the day, so this is NOT a diet food.

Rule of thumb. Want to lose weight? Avoid root vegetables. They are loaded with carbs and sugar.

AND LET’S GET THIS STRAIGHT.  LOWER FAT DOESN’T MEAN YOU WILL LOSE WEIGHT!  SOMETIMES IT IS WORSE!

If you are stuck going to Burger King–

Here are some of my recommendations for Burger King Low-Carb dinner choices that are lowest in carbs. Please note….no bun, hardly any carbs. The Low-Carb Whopper has 3g of carbs and the Low-Carb Jr Whopper has 1g of carbs (because there is NO bun!)

Low-Carb Breakfast Choices

Breakfast Bowl: Serving Size: 1 bowl, Calories: 540, Fat: 42g, Carbs: 17g, Protein: 24g

Breakfast Muffin Sausage Egg Cheese W/o Bread:
Serving Size: 1sandwich, Calories: 270, Fat: 22g, Carbs: 2g, Protein: 15g

Breakfast Sausage Burrito – No Tortilla:
Serving Size: 1 Burrito, Calories: 170, Fat: 14g, Carbs: 2g, Protein: 10g

Breakfast Bowl (Eggs and Sausage Only) –
Serving Size: 1 bowl, Calories: 270, Fat: 21g, Carbs: 3g, Protein: 13

Breakfast Muffin Sandwich Without English Muffin
Serving Size: 1 sandwich, Calories: 268, Fat: 25.9g, Carbs: 0g, Protein: 15g

Breakfast Muffin Sandwich: Sausage, Egg and Cheese – No Muffin
Serving Size: 1 sandwich, Calories: 270, Fat: 22g, Carbs: 2g, Protein: 15g

Breakfast Bacon: Serving Size: 1 Serving, Calories: 40, Fat: 3g, Carbs: 0g, Protein: 3g

Breakfast Muffin-bacon Egg & Cheese
Serving Size: 1 Muffin Sandwich (131g), Calories: 250, Fat: 11g, Carbs: 22g, Protein: 14g

Breakfast Muffin Without Muffin
Serving Size: 1 sandwich, Calories: 290, Fat: 25g, Carbs: 2g, Protein: 12

Breakfast Ham
Serving Size: 1 Serving, Calories: 35, Fat: 1g, Carbs: 0g, Protein: 6g

fries

Buyer beware, stay away from the fries, shakes and buns. Then, you could be eating low carb. Always look at nutritional information.