Thanksgiving Does Not Have to Ruin Your Diet or Have You Gain Weight

Posted on November 26, 2015 by therapysoup

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.

Eat, Sleep, Move: Lack of Sleep can make you fat: New Study

Posted on April 17, 2015 by therapysoup

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.

http://www.medicaldaily.com/got-sleep-problems-losing-30-minutes-sleep-each-day-could-mess-metabolic-function-324852

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!

Leptin Resistance and Obesity…is this the problem in losing weight? What can we do about it?

Posted on March 24, 2014 by therapysoup

There was a study that came out recently. In a nutshell: Research subjects were then given diets intended to maintain their weight loss. A year after the subjects had lost the weight, the researchers repeated their measurements. The subjects were gaining the weight back despite the maintenance diet — on average, gaining back half of what they had lost — and the hormone levels offered a possible explanation. Their hormones were working against them!

One hormone, leptin, which tells the brain how much body fat is present, fell by two-thirds immediately after the subjects lost weight. When leptin falls, appetite increases and metabolism slows. A year after the weight loss diet, leptin levels were still one-third lower than they were at the start of the study, and leptin levels increased as subjects regained their weight.

Other hormones that stimulate hunger, in particular ghrelin, whose levels increased, and peptide YY, whose levels decreased, were also changed a year later in a way that made the subjects’ appetites stronger than at the start of the study.

It was determined that the dieters are putting their bodies into a circumstance that it will resist.

A solution might be to restore hormones to normal levels by giving drugs after dieters lose weight. But, researchers just do not know enough about obesity to prescribe solutions. GREAT!??!

http://www.nytimes.com/2011/10/27/health/biological-changes-thwart-weight-loss-efforts-study-finds.html?_r=0

SO, what do we do?

Dr. Mercola (well-known writer/doctor) writes about Leptin resistance. http://articles.mercola.com/sites/articles/archive/2012/10/29/leptin-resistance.aspx

Dr. Mercola’s Leptin Resistance Summary

Insulin and leptin resistance are core factors in obesity, which in turn is a risk factor for cancer and may boost tumor growth. But the answer lies not in a pill. To reverse insulin and leptin resistance:

Avoid, sugar, fructose, grains, and processed foods

Eat a healthful diet of whole foods, ideally organic, and replace the grain carbs with:

No-to-low sugar and grain carbs

Low-to-moderate amount of protein

As much highly quality healthful fat as you want (saturated and monosaturated). Most people need upwards of 50-70 percent fats in their diet for optimal health. Good sources include coconut and coconut oil, avocados, butter, nuts, and animal fats. Also take a high-quality source of animal-based omega-3 fat, such as krill oil

Similarly, while researchers investigate the pharmaceutical avenues to convert white fat cells to brown in an effort to reduce the potential for cancer growth, other research has already shown that this can likely be achieved through exercise.

80 percent of the health benefits you reap from a healthy lifestyle comes from your diet, and the remaining 20 percent from exercise – but it’s a very important 20 percent, as it acts in tandem with and boosts the benefits derived from a proper diet. For maximum benefits, you’ll want to make sure to include high-intensity interval training.

Can you take leptin or supplements to stimulate leptin to help? There is no proof of it helping, except in very rare cases. The suggestions are rather than taking supplements that haven’t been fully proven to help, overweight people have other options to aid leptin functioning. So therefore, you have to reduce resistance to insulin (a hormone that controls blood sugar) and to bring down high levels of triglycerides (a blood lipid).

Insulin resistance generates leptin resistance. The practical advice is: Get your insulin down by cutting the sugar down, and your insulin resistance would improve and that would help with the weight loss.

So, we are back to sugar again as the enemy. CUT OUT SUGAR AND cut down on UNHEALTHY carbs. Stick with only natural healthy carbs! And watch the amount of fruit you eat. Fruit has fructose (sugar).

Is Your Thyroid Making You Fat?

Posted on February 5, 2014 by therapysoup

For about three-quarters of a year now, I have been having low energy and battling keeping my weight from going up. I have managed to keep it down to a 21 BMI, but I want to get back to 19. I have eaten correctly, I have exercised a lot, and I am so frustrated and pissed off because I work hard daily to have better conrol on the numbers. I finally saw my doctor and it was my thyroid.

I have been on medication for my thyroid for years and it my body was now needing a change. My tests came back showing I need I have been battling new numbers and weeks of waiting for the medications to kick in and balance. It has been a real hassle and hard because I have to be even more careful to eat closer to 50g of carbs per day. And it is hard to exercise when you feel like you could just lay down and die.

I started to lose weight easily when my medication kicked in, but it adjusted again and now it is hard again until my new medication arrives in the mail, that is if my insurance company can finally send it to me!

My point: If you are following the rules and you are still having trouble with your weight, get your thyroid checked out. And don’t let them do just one test, which could show nothing. Ask for the whole shebang.

The experts at About.com Thyroid page say:

“Many practitioners believe that for thyroid patients who want to lose weight, the first step is to optimize — not just normalize — your thyroid treatment. What is considered “optimal?” Not only are TSH, Free T4 and Free T3 levels considered important, but Reverse T3, ferritin, leptin, and other issues come into play in terms of optimal thyroid treatment.”

http://thyroid.about.com/od/loseweightsuccessfully/a/Help-Thyroid-Diet-Lose-Weight-Loss.htm

So, ask for this. See your doctor and ask. It will be easier to control weight if your body is your friend and not your enemy!

Happy Thanksgiving and Here is Your Exercise/Food Chart to Keep Skinny

Posted on November 27, 2013 by therapysoup

I want to wish everyone a Happy Thanksgiving. Remember, it is about family and fun. It doesn’t have to be about BAD food, it can be about good food.

3 helpful blogs to help you through the holiday food issues:

1. What I recommend to eat and what I will be eating. https://skinny-rules.com/2012/11/12/delicious-substitutions-for-thanksgiving-dinner/

2. How not to pig out at Thanksgiving. https://skinny-rules.com/2012/11/15/8waystohelpyourselffrompiggingoutatthanksgiving/

3. How people sabotage at holiday dinners. https://skinny-rules.com/2012/11/14/holiday-sabotage/

BUT if you do pig out, here is a chart to help you exercise off that pie and whatever other carbliicous things you ate.

A thought… If you skipped the pie, the marshmellow/sweet potato casserole, the bread (roll and stuffing) and the cranberry sauce, you will save yourself almost half of the calories from your meal and most of the carbs. Your pancreas will thank you too for not having to work so hard and send out so much insulin to deal with all of that sugar!

If there are no vegetables that aren’t smothered in cream, then eat those (or eat those and wipe away the breaded onion) and eat the turkey and maybe just a little of the potato and gravy and you will be doing a lot better.

Worse case scenario, I will not be eating pie unless it is made with Splenda, but if you do, only have half of a slice. Bring it down to 30g of carbs vs. 60 or 70g grams with a big slice. And you could do some exericse to burn off some of those carbs!

Happy Gobble Gobble!

Can Lack of Sleep Make You Fat?

Posted on November 11, 2013 by therapysoup

Could lack of sleep be causing you to gain weight?

If you’re feeling sleepy at work, you may be tempted to reach for a doughnut for a quick shot of energy. Later you may skip the gym and pick up takeout on your way home to your family — no time to cook. When you finally find yourself back in your bed, you are too wound up to sleep.

Eventually, sleep deprivation can sabotage your waistline and your health.

The immediate result? You may be able to fight off sleepiness. Poor food choices coupled with lack of exercise set the stage for obesity and further sleep loss.

If you accumulate too much sleep debt, your body will crash.

Not getting enough sleep is common – especially in the U.S.

Understanding the Sleep-Diet Connection

“It’s not so much that if you sleep, you will lose weight, but if you are sleep-deprived, meaning that you are not getting enough minutes of sleep or good quality sleep, your metabolism will not function properly.

On average, we need about 7.5 hours of quality sleep per night, he says. If you are a five-hour sleeper and start to sleep for seven hours a night, you could start dropping weight.

Exactly how lack of sleep affects our ability to lose weight has a lot to do with our nightly hormones.

The two hormones that are key in this process are ghrelin and leptin.

Ghrelin is the ‘go’ hormone that tells you when to eat, and when you are sleep-deprived, you have more ghrelin.
Leptin is the hormone that tells you to stop eating, and when you are sleep deprived, you have less leptin.”

More ghrelin plus less leptin equals weight gain.

“You are eating more, plus your metabolism is slower when you are sleep-deprived.

So, recommendation as part of your new way of life–eating right and following the rules, exercise (even if it is just 15-30 minutes a day of walking) and SLEEP!

Abdominal Fat is Dangerous! Save Your Health!

Posted on November 2, 2013 by therapysoup

I have worked with people who feel that it is not a big deal if they are heavy. They say they feel fine. That “feeling fine” could be short-lived….

Researchers about 10 years ago began to notice that high blood sugar and cholesterol, high blood pressure, heart disease and even certain cancers mostly occurred in people who were overweight or obese and who were mostly sedentary. These problems were eventually called Metabolic Syndrome or Syndrome X.

Further research showed that even people with increased waist size who were not obese were also prone to metabolic syndrome. At this point, the focus of metabolic syndrome research shifted to visceral fat and how different fat locations in our body can make a big difference in metabolic disease.

In fact, excessive visceral fat may be more dangerous and lead to more chronic diseases like diabetes, high blood pressure and high cholesterol levels than obesity.

Your BMI could actually still be normal but if you have excessive visceral fat, as measure by waist size greater than 40 ins in men and 35 ins in women, you have the same increased risk factors as someone overweight or obese.

What To Do About This Type of Fat:

Studies investigating abdominal fat and aerobic exercise have shown that exercising can effectively target this fat area and reduce waist size better than using weight loss alone.

In fact regular aerobic exercise just 30 to 45 mins per day, where you actually sweat, has seen some very positive outcomes.

Supplements that target the satiety, the term used to describe our hunger for food, have become an effective tool for weight loss. We know certain foods depending on their flavors, such as sweet, salty, and sour, can activate appetite centers in the brain in various ways. This is also depends on the type for the food fat, carbohydrates, and protein all cause different reactions.

One of the major reasons attributed to high protein diet’s effectiveness is the ability of protein to reduce our appetite and make us feel full.

Therefore, my Skinny-Rules, which involves only 50 to 100g of carbohydrates per day and around four ounces of Protein consumed every 3-4 hours, six times a day–is enough to help you lose weight…but to lose that extra belly weight, you need to start MOVING! You have to exercise. Even if it is just 30 minutes a day. Walk the dog, walk briskly around the mall…but you have to move. Start with just 10-15 minutes and work your way up. Just 30 minutes a day, at least 3-4 days per week, will help you look your best as you are losing weight.

And if you suffer from fatigue or any illness, then try to take it slowly and do slow walking or swimming. Even chair exercises you find on Youtube can help you. But, don’t give in to your pain, fatigue or fat. Do something about it, even if it is baby steps every day.

Sugar Addiction Worse Than Heroin Addiction?

Posted on October 21, 2013 by therapysoup

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!

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.

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

Posted on October 15, 2013 by therapysoup

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 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

I Want To Lose Weight, But I Can’t Seem to Do It With My Chips and Ice Cream!

Posted on October 11, 2013 by therapysoup

I was talking with someone the other day about losing weight. They have a desire to do it, but they aren’t willing to learn new habits. They are in a rut. They need to re-learn how to eat a healthy lifestyle diet and not just eat foods for a “diet.” These people want to “nosh” on things when they are home, and they are all comfort foods: Chips, crackers, ice cream (low-fat). Their health is not as important as that need to satiate their addiction to carbs, sugar, salt and fat

Wrong Philosophy Makes You Stay Fat:

If you are eating potatoes of any kind (chips included), and you aren’t putting in any exercise, then you will not lose weight. You most likely will gain.

Some people think that if food is from Trader Joe’s, that it is good for them. However, if items have flour in them and are processed, no matter where they are from…they are not good for your diet.

Some people think that low-fat is good way to diet. I have news for you, NOPE! Read about it online. It is an advertising scam that we all fell for and that is why everyone got fat. We eat low-fat, but they replace things in food to taste good that are high in carbs to make up for it (like Fructose Corn Syrup) and that is the stuff that is making us all fat and getting diabetes.

If you read anything that Dr. Mark Hyman writes about in his Blood Sugar Solution, he talks about how you need to eat food that is fresh and covers a wide variety of colors in the rainbow–eat, not juice and drink.

Let’s look at Empty Calorie Snacks:

1. Lay’s Baked Potato Chips: 1 ounce bag or about 15 chips: 24g of carbs

2. Ruffles Potato Chips: 1 ounce bag: 15g of carbs and believe it or not, the light, no fat is more at 17g carbs.

3. Cheese Its Crackers: 29 crackers: 20g of carbs. (Reduced fat is the same)

4. Trader Joe’s Mini Cheese Sandwiches: 13 crackers: 16g of carbs

5. Trader Joe’s Multigrain Crackers: 14 crackers: 22g of carbs.

(AND THERE IS LITTLE TO NO PROTEIN in crackers, so you are eating empty calories. If you ate something good that had protein, you would be less likely to be too hungry again later and scarf your next meal. You would be better off making a turkey sandwich on whole wheat or a pita, for the same amount of carbs than to eat a bunch of white flour that does nothing but bloat you. Eating mindlessly does nothing to help your diet or your health. If you learn to have a nutritional snack between lunch and dinner and after dinner and stay away from snacking on bad foods, you will feel and look better.)

6. Dreyer’s Reduced Fat Slow-Churned Vanilla Ice Cream (12g of sugar or about 4 sugar cubes): for half a cup (have you seen how small half a cup is???): 15g of carbs. If you eat it like most people, you are probably eating 1 1/2 cups at 45g of carbs. The three main ingredients of this are all forms of sugar.

Fat doesn’t matter! THE REGULAR DREYERS is 16g per half a cup. You are NOT going to keep your weight down with the slow churned REDUCED fat ice cream.

Better Choices:

1. There is Breyers Carb Smart Vanilla ice cream and that is a better choice if you have to have ice cream. It is 4g of carbs per half cup. That is a huge difference. Less carbs means less sugar–less fat on the body.

2. A low-carb tortilla or sandwich bread protein sandwich.

3. A protein salad.

4. Western Bagel Perfect 10 Bagel at 10g of carbs per bagel. You could even melt some cheese on it! Make your sandwiches with it! (sold at Western Bagel or Westernbagel.com)

5. A low-carb protein bar or shake.

6. Two low-fat string cheese or slices

7. Low-carb Greek Yogurt and some fruit

8. Measured out nuts (look at the label on how many nuts equals how many carbs). Try to keep your snack under 15g of carbs, which is a lot, considering that if you want to lose weight, you must have between 50 and 100g of carbs per day. But, if you have most of them in this one snack, it messes up your whole day.

Eat a good protein lunch with salad and veggies so you aren’t starving before dinner and a protein snack will be enough for you until dinner time.

Try this:

(LC) A low-carbohydrate diet minimizes sugars and starches, replacing them with foods rich in protein and healthy fats.

(RF) “Real food” means choosing foods that humans had access to throughout evolution. Processed, unnatural foods with artificial chemicals are avoided.

LCRF is not a “diet.” It is a way of eating, a lifestyle change based on bulletproof scientific evidence.

For more information:

http://authoritynutrition.com/how-to-eat-healthy/

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Dr. Mercola’s Leptin Resistance Summary

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Understanding the Sleep-Diet Connection

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Popular Types of Fruit

Fruit with Seeds (1 medium piece)

Citrus Fruit (1 medium piece)

Stone Fruit (1 medium piece)

Tropical Fruit (1 medium piece)

Berries (1 cup serving)

Melon (1 wedge serving)

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