- Palmini is a low carb pasta substitute made 100% out of a natural plant known as Hearts of Palm. When this plant is cut and cooked in the proper way, it’s resemblance to regular noodles is remarkable. Not only does it look like pasta, but it can also taste like pasta if you add the proper sauce!
More and more products are coming out that make it easier for the low-carb dieter. Some of them have not been very good tasting. However, I saw a pancake and waffle mix that was PALEO at Costco one day and I thought I would try it. It is called Birch Benders and it is made with coconut flour. Very easy to make with water and I didn’t even need to put butter on it because it already tasted buttery. These are very low-carb and will work with a low-carb diet. Two decent sized cakes are 16g of carbs minus 5 g of fiber is 11g net carbs! If you want to stay between 50 and 100g of carbs a day and you really feel like some pancakes, this is a decent alternative.
So, Costco is hit or miss on this product. I looked it up online and apparently you can get it at Target, but I think more of the Target.com (online) because I could not see it at my local Target. It is also available on Amazon.com. They are really good and fluffy and I really didn’t miss the wheat flour version of cakes.
In my search of different places to buy Birch Benders mix, I saw that they now make a frozen waffle! They have all kinds–Buttermilk, Protein, etc….but the one you want for low-carb, made from coconut flour is the PALEO version. I looked on their website for a location and near me, it said Whole Foods, Ralphs, Target, and Sprouts. I didn’t look at Ralphs yet, but Target and Whole Foods–couldn’t see it. One Sprouts was out (there was a sale), but the one closest to my house had it. I bought it and I tasted it today. It was really good! I put my low-carb syrup on it that I got from Ralph’s market and had it and again, low-carb and tasted like any other frozen waffle. So, if you want you or your kids to eat a quick carby breakfast item, they are better off with this lower-carb, coconut flour version of a frozen waffle. It didn’t even taste dietetic.
I met someone who is upset that their child eats candy. However, this same person thinks that Yoplait yogurt is a healthier choice. The food industry has certainly fooled and convinced a lot of people that the items that they buy are healthy, when in fact, they are not. People have no idea how to read labels. Now, I am not a perfect label reader and yes, I am guilty of using sugar substitutes, which are NOT healthy. HOWEVER, this blog is about weight loss and keeping weight off and not health. But, I will try to cover both a little here.
So, let’s look at it.
Yoplait Mixed Berry: This has about 4-5 tablespoons of sugar in it (not much protein either)
|Total Fat||2 g||Potassium||230 mg|
|Saturated||1 g||Total Carbs||25 g|
|Polyunsaturated||0 g||Dietary Fiber||0 g|
|Monounsaturated||0 g||Sugars||18 g|
|Trans||0 g||Protein||6 g|
*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
A Kit Kat bar: This has about 5-6 tablespoons of sugar in it
1 bar/4 fingers
|Total Fat||12 g||Potassium||0 mg|
|Saturated||7 g||Total Carbs||29 g|
|Polyunsaturated||0 g||Dietary Fiber||1 g|
|Monounsaturated||0 g||Sugars||22 g|
|Trans||0 g||Protein||3 g|
*Percent Daily Values are based on a 2000 calorie diet. Your daily
- Servings: 1 bar/4 fingers
So, is saying no to the candy bar in favor of a yogurt really necessary if the sugar is about the same? Maybe you should just eat the damn Kit Kat if you are going to eat that much sugar…..but if you want ot watch sugar in your diet, you have to read labels!!
If you want to give yogurt to your child, it would be better to find one low in sugar and possibly has the probiotics in it. The plain ones have the least amount of sugar, but not everyone can eat the plain one.
List of yogurts who have probiotics:
List of yogurts, which have low sugar:
This is a link to a list of yogurts to eat instead of what you have been eating:
I have also written that the best tasting low sugar yogurt is this one:
Low sugar, high protein: (mostly the same for all flavors)
SO, the point is to read the labels and get to know what you are eating! Sugar can be disguised in healthy looking packages!
Newest craze: Acai bowls. Acai smoothies also! Any fruit bowl or smoothie–same issues!
Yes, they are delish! But, if you want to lose weight or maintain weight, you can’t eat these! You can get one, have about 3 or 4 bites and then pass it on to someone else.
On a healthy diet, you should not go beyond two small fruits a day if you want to maintain weight or lose it.
FRUIT is healthier than a candy bar, but fruit has SUGAR. Any sugar will convert to carbs, then add fat to your body if you supersede 50-100 g of carbs per day.
So, educated yourselves and stop eating things just because people say it is healthy.
Too much sugar is not healthy.
- Planet Smoothie 18-oz Acai smoothie: 370 calories, 10 grams fat, 43 grams sugar
- Robek’s 14-0z Acai Especial Bowl: 385 calories, 5 grams fat, 69 grams sugar
- Jamba Juice power size Acai Super Antioxidant: 560 calories, 7 grams fat, 92 grams sugar
Eat two small fruits a day and stay thin!
New obsession! Costco has it, but not right now, they have the Boom Chikka Pop stuff (which is also really good, but twice the calories of Skinny Pop). Skinny Pop tastes like movie theatre popcorn to me, but it is pretty low calorie and low carb. I ran out of my Costco large bag (my husband ate it too–DARN!) and I stocked up from Target. They also have individual small bags for your lunch–100 calories and 7 net carbs. I am waiting for the next Costco delivery after their assortment of Boom Chikka Pop runs out (special right now, buy one bag, one free). I ordered a bag from Target of their White Cheddar ones too. I think I am going popcorn crazy–but you still have to be careful and count carbs!
This is a re-post of my talk about Thanksgiving meals. However, I want to add that I am making a delish low-carb and healthy side dish this year that is different. I am making the Barefoot Contessa’s Balsamic-Roasted Brussels sprouts with Pancetta (ham). It looks amazing. I had something similar at my favorite Italian restaurant and I loved it. I will let you know how it came out ! DELISH roasted brussels sprouts and here is the video of her making it. the video There are 8 g of carbs in brussels spouts for a cup of them. There are 3.3 g of fiber in a cup of Brussels sprouts. So, net carbs is 4.7 g per cup. So much healthier than pumpkin pie and so filling and delish, you won’t have room for the pumpkin pie.
So, the rest of the Thanksgiving Blog…..
I have talked to many people about Thanksgiving food. I am not sure how it came to be that a holiday designed to give thanks and spend time with relatives–has now somehow turned into a carbolicious food fest.
A few years ago, I went to my husband’s cousin’s house for Thanksgiving. I had a tough time finding something decent to eat. The turkey was ok, but there was no salad. There were green beans, but they were smothered in horrible bad GMO Velveeta cheese and not some kind of low-fat bovine growth hormone-free cheese. And there were those horrible processed onion things were on top. There was white bread in unhealthy fattening stuffing, cranberry sauce (sugar fest), white GMO dinner rolls, margarine (where is the organic butter?) and nasty box-made mashed potatoes. No wonder people get fat. Then, there is pie! One small slice of pumpkin pie alone is 300 calories. I think the average amount of calories eaten at Thanksgiving dinner tops 1500, easy.
AND DON’T GET ME STARTED ON THE SUPER-SIZED PORTIONS THAT PEOPLE SERVE THEMSELVES, AND MORE THAN ONE!
Here is what most of the portions looked like at the cousin’s house (throw in a non-nutritious dinner roll):
Next is the proper size of a “Traditional Thanksgiving Meal–made in a more healthy way–and the right measured out portions. At least if you eat this, you will not gain a lot of weight. (4 ounces of protein and keep in mind, only 50-100g of carbs per day. More on the veggies, less on the stuffing and potatoes. In this picture–turkey, a touch of stuffing with mushrooms, just a splash of cranberries (not the canned stuff), and a serving of veggies. Perfect!
It takes 30 minutes of running fast for 3 miles to burn 300 calories, and about an hour to do fast walking to lose 300 calories. You would have to walk for 5 hours to burn off that dinner. It could take many days of exercise to burn off that meal.
What I had for Thanksgiving:
For breakfast, I had a Western Bagel Perfect 10 low carb bagel with egg and cheese on it.
I made turkey meatballs and sauce with spaghetti squash for lunch.
For dinner, my husband and I had the sliced turkey breast that we bought the day before. We had a little gravy and had some great grilled asparagus and baby broccoli, with a great salad with cheese. A nice normal sized portion too.
And my snacks in between were nuts and a protein bar.
For after-dinner dessert, I had low carb ice cream.
I was full, satisfied and happy. I didn’t gain a pound. I will do something similar for Christmas.
If I am stuck at a person’s house again:
I will either eat before I get there and just have some turkey.
I also could ask the host in advance if there are going to be vegetables and salad, and if not, I will bring my own.
**I have NO qualms or embarrassment that I have to eat a certain way. If you are embarrassed, you can just say it is for “doctor’s orders for more greens.”**
You should never have to gain weight or make yourself sick with wheat products, gluten or excessive carbs to make others feel comfortable.
If someone gets their panties in a twist over it, they either do NOT give a damn about you and your quest to be skinny, of they feel guilty because they wish THEY could go on a proper diet and they are either too stubborn, too carb-addicted or afraid to rock the boat in their relationships.
Any way you look at it, YOU have to take care of YOU! There is a good chance that you gained weight because you have trouble saying NO! Learn healthy boundaries for your own happiness and stop worrying about others.
There are always food saboteurs out there. Like the man in my Pilates class, who is thin and brings the class (who are there to get in shape) brownies or chocolate cake. I think he gets some sick, twisted enjoyment out of watching them eat his stuff. He never knows what to do with me, because, I always tell him, “No thank you. I don’t eat sugar anymore.” And the fact that he still asks me, shows how manipulative he is!
What if the problem is your cravings cause the problem with eating fattening things?
Yes, it is hard to get over cravings, but it is possible. I did it! Takes a few weeks, but you have to stick to it and find healthy alternatives (I write about that all of the time in my blog, just do a search).
If someone is having onion rings, I sometimes will allow myself to eat ONE, then I am done. Fried food with breaded batter=unhealthy and fattening.
You have to learn this and get over what McDonalds got you addicted to eating. Those carbs are killing America-and you and me. We have to take charge of our bodies, our mouths and our lives. Eating potato starch, pie sugars, fatty cheese, white breaded stuffing carbs and sugars–even once or twice a year is not showing respect for your body. Even ONE cheat is do-able, but it is nothing but bad food city all the way through on this crazy holiday food fest.
A big problem for many people who have to lose weight or want to gain control over their diet, is that they are addicted to sugar and many don’t even know it! Sugar is hidden in many foods. It is in your cereal, fruit drinks, almond milk, protein bars and drinks, yogurt and other items that you thought were “healthy.” Unless you read labels and look at the grams of sugar in EVERY serving in every item, you may have no idea about what you are eating in sugar! You just eat and you get sucked into the sugar roller coaster.
There are also a lot of different names for sugar, so you might think you aren’t eating it, but you are!
You need to start looking at labels.
If you eat something and it says that there are two servings in it, but you ate the WHOLE thing, then the nutrient content on the label is DOUBLED because you ate the two servings, but it looked like one serving when you ate it. Labels can be designed to mislead you into buying the product–as you THINK it is healthy, but it actually wasn’t.
How can you get over sugar cravings so you won’t keep wanting to eat it? Your brain is going to tell you to eat it because it liked the effect that the first use had on it. Sugar is very addictive. So, go out and get things to munch on that have no to low sugar, and munch on them when you get the cravings:
- almonds and other nuts or seeds
- whole fruits (small serving)
- gluten-free crackers and cheese (watch the number of crackers–high in carbs)
- low-sugar protein bars (Try a brand like Quest which contains minimal natural sweeteners)
- Carb-Smart ice cream bar
- low-sugar yogurt (Greek is good!)
- low-sugar chocolate (even Trader Joe’s has some at the check out line)
- nice hot cup of coffee or tea
- low sugar hot chocolate
- go exercise or call a friend
Today, I made myself a great protein snack. Since it is Cinco de Mayo, I decided to go “Mexican”–but low-carb. It was My low-carb enchilada. It is easy to make and I have enough for 3-4 at a time, so I make a few and refrigerate. This way I don’t have to cook nightly, but if you have the ingredients and you have done this more than once, it shouldn’t take more than 10 minutes to do this. You just need a stove and a flat pan.
Here is the link to the recipe.
Here was what I made today. One for today, two for other days. I used low-carb tortilla, non-fat sour cream, low-sodium turkey meat (diced), lite Mexican blend cheese. A couple of minutes each side cooked–whallah!
YUM! Happy Cinco de Mayo!
Today’s blog subject is dedicated to one of my friends in Pilates class. She brought up a subject that is important to discuss in my blog because it comes up all of the time when people ask me how I keep the weight off.
Eating healthy doesn’t mean eating large amounts of sugar and carbs! I do eat very well. Salads twice a day. Four servings of veggies a day (small ones), 2 small fruits a day, 6 protein-based foods per day, water, etc. But, keep in mind that I want to keep my carbs between 50g to 100g per day. Also keep in mind that it takes about 4g of sugar/carbs per 1 sugar cube.
We get conned into eating and drinking things based on their nutritional qualities, but in fact, they are LOADED in “unhealthy” amounts of sugar and carbs. Trust me, I know. I gained over 40 pounds at one time just eating “healthy foods”, without knowing the secrets behind their fat-causing carbs!
If you want to lose weight, you want to eat six protein-based “small” meals per day. Here are 10 items to stay away from, but I mention how to do it with low-carb or replacements for them. I am letting you in on my found-out secrets!
10 FOODS AND DRINKS TO AVOID IF YOU ARE ON A DIET, DESPITE THEIR SO-CALLED HEALTHINESS
1. SMOOTHIES or JUICE:
If you have a smoothie, it has to be more vegetables than fruits (fruits have a lot of sugar and carbs) and the size you drink has to be small. Depending on what you put in your smoothie, perhaps about 4-6 ounces is enough. Are your smoothies bigger than that and has a combination of high carb/sugar fruits in them? A few berries, citrus–that is ok….but loaded in apple, banana–you are looking at a lot of carbs. Some of the smoothies at a regular juice place, like Jamba Juice, have 67g of carbs (This is over 20 sugar cubes–would you eat 20 sugar cubes?) in a basic 16 ounce smoothie. If you are only supposed to have between 50-100g of carbs per day to stay thin, that is a lot for one drink. There goes the rest of the carbs for the day! Instead, I personally recommend eating real veggies and two small fruits a day. Smoothies are really for people who can’t stand eating veggies and it is the only way to get it into your diet. Don’t drink orange juice–eat an orange.
2. ACAI BOWLS/ MUFFINS/CEREAL:
Loaded up with granola (NOT A HEALTH FOOD–way too much sugar. Use plain nuts instead). I never eat granola. A lot of people see it as a health food. NOT! It has 38g of carbs in just half of a cup! An Acai Bowl has about 125g of carbs between the granola and the banana, etc. These are not diet foods. WATCH OUT FOR NUTS: 20g or so in carbs per cup. Limit them or measure and bag them in advance when used for a snack. My snacks usually consist of a few nuts and cheese (little to no carbs in cheese). Western Bagel has a low carb bagel called the Perfect Ten, that is usually a special breakfast item for me out of my usual eggs.
Stay away from cereal. Mostly carbs, sugar and chemicals. Try oatmeal instead, but keep it to a small serving because it is high in carbs. Read the labels.
Also, muffins have grains. Grains are higher in carbs. I don’t care if it is a bran muffin or a blueberry muffin–it is still a muffin. It wiIll add to a muffin top, if you know what I mean.
3. DRIED FRUIT:
Has a lot of sugar and carbs. Instead, eat fruit. 2 small amounts of fruit per day. If you eat a banana, one serving is HALF of a large banana.
High carb, little nutritional quality–even the brown stuff. Quinoa is better, but it is also high carb, so limit it to a few spoons worth in a serving. A cup of Quinoa is over 100g of carbs. As high as rice. Also, rice has arsenic in it. Yuck! ALSO RICE CAKES ARE HIGH IN CARBS TOO!
Bread products of all kinds are high in carbs. I don’t eat sandwiches either. A slice of bread can be around 30g of carbs. Some of the lower carb breads like Ezekiel, is about 10g EACH slice. But, a medium sized wrap is about 22g of carbs. I eat salads with meat and other proteins on them or a sandwich or burger that is wrapped in lettuce and not a bun or wrap. Watch out for tortillas too, unless they are the specific low-carb ones, which you can see at any store, even Trader Joes. A regular tortilla can be over 30g of carbs, but a low carb one can be about 5g net carbs, once you factor in the fiber.
Watch out for JUICE. It is just liquid sugar.
6. PROTEIN DRINKS/SPORTS DRINKS?PROTEIN BARS
All laden with high carbs. Only get ones that are low carb. Less than 20g of carbs is best. Or you can factor in fiber. Look at the total carbs and subtract the fiber and you have net carbs.
7. VEGGIE BURGERS/FROZEN FOODS:
Very high in carbs if you pick the wrong one. Buyer beware. Some of them are only 10g of carbs. So choose wisely and look at the nutritional labels.
Most of the low-cal frozen foods are high carb and will put weight on you. Just look at the labels. They are also loaded in sodium (as is canned soup) and are not good for your heart.
8. YOGURT/FROZEN YOGURT:
Some of them are so high in sugar and carbs, it should be illegal. You could be looking at 20-30g of carbs per cup. Greek yogurt has better options and if you choose the ones that are unflavored, there are hardly any carbs. There are a few products like Danon Lite and Fit Greek Yogurt flavored, with only about 10g or less of carbs per cup.
Frozen yogurt is laden in sugar, carbs and a lot of really nasty chemicals. There is nothing “yogurty” about it. You are better off having a no-sugar added scoop of Dreyers or Breyers ice cream. Breyers Carbsmart ice cream bars are delish and low in carbs. I get them at Ralphs, Smart and Final, and Wal-Mart.
Yes, they are good for you–in small amounts. A tablespoon is about 8g of carbs. A cup of them is about 120g of carbs. So, your burrito with the high carb shell, high carb beans and high carb rice will easily top you over 100g of carbs for your one very healthy organic Chipotle burrito. I always do a salad version, limit the beans, no rice.
One of the more popular “natural” sweeteners is Agave nectar, also called agave syrup.You will find this sweetener in all sorts of “health foods,” often with attractive claims on the packaging.
The problem with Agave is that it is no better than sugar. In fact, it is much, much worse…
One of the main problems with sugar is that it has excessive amounts of fructose, which can cause severe metabolic problems when consumed in excess.
Whereas sugar is about 50% fructose and High Fructose Corn Syrup about 55%, Agave contains even more… up to 70-90%.
Try Stevia or just use natural sugar, in moderation, because sugar is not good for losing weight. And if you are putting fruit in your smoothie (and I don’t recommend smoothies and I don’t do them anymore), then you have enough fructose sugar from the fruit, so why add more? Stop being a sugar junkie!
Food and exercise are not the only things that will affect your weight! Loss of sleep will affect your weight too!
A report came out on a study about sleep and weight. According to the research, patients with more weekday sleep debt were 72 percent more likely to be obese when compared to participants who had no weekday sleep debt. And after six months, weekday sleep debt was significantly associated with obesity and insulin resistance. Worse yet, after 12 months, “for every 30 minutes of weekday sleep debt at baseline, the risk of obesity and insulin resistance was significantly increased by 17 percent and 39 percent, respectively.”
Diabetes and obesity are two metabolic diseases characterized by insulin resistance. These diseases can be a result of metabolic syndrome, which refers to the cluster of three or more cardio-metabolic risk factors, including insulin resistance, high blood pressure, and high cholesterol. Given this, the findings reinforce the existing idea that “sleep loss is additive,” and that it can negatively impact metabolism.
Don’t let your schedule run you down so that you can’t sleep. Yes, exercise is important, but if you can’t get in the sleep, then cut a bit on the exercise to get the sleep–unless you can find other things to cut back on!
It isn’t Eat, Pray Love: It is:
If you have sleep issues, have them diagnosed by a doctor. If you have sleep apnea, get help for it and if you have the breathing machine–use it. I know so many who have it and don’t use it! Besides dying in your sleep–it can cause you to be exhausted and overweight.
If you have other issues with sleep, see your doctor about meds. Start exercising, which helps sleep. Take a hot bath before bed. Make sure you have vitamin and minerals each day. Go to bed earlier. Turn off the TV, Phone, IPAD, Computer, VIdeo Games, etc. Work on it, don’t just be sleepy. If it is stress, try L-Theanine 200 mg., see a therapist and/or a doctor for meds.
EXERCISE! It will help you sleep.
Sleep will help you be skinny! And if you sleep more, you will also have more energy to exercise and eat right–other tools for weight loss!