Food Companies are Sneaky and Making Us Fat and We Didn’t Even See It Coming!

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.

SugarRollerCoaster

There are also a lot of different names for sugar, so you might think you aren’t eating it, but you are!

different-names-for-sugar

You need to start looking at labels.

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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.

sugar cravings

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

Happy Cinco Low-Carb Enchilada De Mayo

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.

https://skinny-rules.com/tag/enchilada/

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!

enchilada

YUM!  Happy Cinco de Mayo!

Life is Short: Don’t Wait, Lose Weight!

Have you ever noticed how easy it is to make excuses for your not losing weight or keeping it off?  Days come, days go and you are still waiting for the magic right moment.  Or you gained a few and you are waiting to work those few off.

I certainly have had my own excuses.  Here is the deal.  If you want to lose weight, you have to get your butt in gear and stop the excuses.  Ask yourself what you are doing to stop yourself from losing and find a way around it.

Examples:

1.   “I just can’t do it.”  (But, yes you can!)

2.  “My body is holding onto fat and won’t lose weight.”  (Go see your doctor and find out if there is a problem, not just assume it!”

3.  “I don’t have time right now.”  (Cut something out that you don’t have to do to find the time.)

4.   “I am too stressed.”  (Exercise will help your stress, and you will lose weight, so that is just an excuse because there will always be a reason to wait!)

dontwait-dont-wait

10 Things You Can and Should Do to Lose Weight:

(Rules that skinny people follow)

1.  Figure out what protein snacks you need to bring with you during the day so that you are eating small protein foods every 3-4 hours.  If you let your body go without food for too long, then it goes into starvation mode and holds onto the weight longer.  I bring small individual bags of nuts or low-carb protein bars.

2.  Eat a breakfast every morning.  In a hurry, I grab a hard-boiled egg that I buy pre-done from Costco or Trader Joes.  Not in a hurry, I make some eggs with cheese in the AM.  Doesn’t take long and it is filling.

3.  Bring non sugary fluids with you and fill up on fluids all day long.

4.  Prepare earlier the night before or on weekends to have breakfast, lunch and dinner foods and bring them with you for lunch or to work or after if you don’t have the money to eat out somewhere where you CHOOSE healthy proteins, salads and vegetables for a meal–and it has to be the right proportion of food (4 ounces of meat), handful of veggies.  You can also have two small servings of fruit per day, but keep in mind that some fruits are higher in carbs (bananas) and some are lower in carbs (berries/citrus’).

5.  Eat 6 small proteins per day.  Eat two small servings of fruits per day and 4 small servings of vegetables per day.

6.  Avoid sugar and high carbs and keep carbs down (between 50 to 100g of carbs per day).

7.  Read labels of things before you eat them.

8.  Exercise!  Get in at least 30 minutes, 3 times per week and more if you can do it.

9.  If stressed, don’t eat food, go for a walk, have a drink with no sugar/carbs.  Or talk to someone.

10.  Put yourself first for half an hour per day.  Learn to cut down on something each day to get in the exercise.  I have put off folding laundry to get in some time on the elliptical.  The laundry can wait, but not your weight!

wait

No more excuses:  MOTIVATE and start now.  Anytime is a great time to start!

Sometimes You Will Miss Wheat, So Alternatives!

I am off wheat products because of how badly the product is grown now and how it makes me gain weight and get a big belly (read the Wheatbelly by Dr. William Davis http://www.amazon.com/dp/1609611543.

But, I feel that I can have it once in awhile, but it has to be a low-carb version.

Here is a list of 10 food ideas that you can have once in awhile and know that you won’t be hurting your low-carb diet.

1.  PANCAKES!  You can go to Lindora.com and buy their mix, which is about 13g of carbs for a small stack and they taste great.  Make sure you get lite syrup that has few carbs per tablespoon.  Remember that Pancake Syrup is about 53 g of carbs per 4 tablespoons.  I can get a quarter of a cup for 10g of carbs in my syrup.  (See picture)

Also, there are mixes at Netrition.com:

http://www6.netrition.com/lc_foods_pancake_mix.html and http://www6.netrition.com/tova_carbquik_page.html (which can be used for waffles and pizza too)

pancakes

I haven’t bought it yet, but if it is as good as their syrup, I am going to like it.

pancakemix

2.  FlatOut Bread, with less than 10g net carbs per piece.  Make wraps or pizza.

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3.  Western Bagel Perfect 10 Bagel (10g net carbs per bagel vs. over 35g for most bagels):

bagel

 

4.  Netrition and other online sites have breads and pita breads that are low carb.  Look at Netrition.com for choices.  Also, there are some low-carb and diabetic sugar free places in different cities and states.  Look them up online.

5.  Almond Flour substitution in cakes like the one I blogged about.  YUMMY.  

finished cake6.  Soy pasta noodles by Shirtaki.   I have had them and they smell when you open, but after you microwave, DELISH!

But, Netrition.com and Lindora.com also sell low-carb pasta noodles for sphaghetti, lasagna, etc.

shirataki

 

7.  LOW carb protein bars.  This one and Power Crunch are my favorites, although my sister in law likes the lower carb Kind bars.

nature valley

 

8.  There are lower carb small flat breads in the market for sandwiches, but watch the carb count on those.  Remember, you want between 50 and 100g of carbs a day and no more, to lose weight.  The closer to 50, the faster the weight falls off.  However, the low-carb tortillas that I have bought at Costco and Trader Joes make a nice enchillada with turkey, cheese, tomatoes and sauce.

burritos2

 

9.  Cauliflower-based pizza crust pizza.  So good, you won’t miss the wheat crust.  SO low carb.  I can eat the whole 9 inch pizza for about 10-15g of carbs vs. 30g per slice of a normal pizza.

 

 

cauliflowerpizza

 

10. My zucchini instead of pasta noodles lasagna.  Delicious.  However, if you really want to get LOW CARB pasta, you can get it online at places like Netrition.com or a low carb shop.  If you eat the regular noodles, it is fattening!  Too many carbs!20130325-223344.jpg

 

 

New AMA Medical Study: Low Carb Diet Increases Metabolism and Helps Burn an Extra 300 Calories a Day!

http://inspiyr.com/low-carb-diet-linked-to-increased-metabolism/1/?utm_source=incite

An article just came out (see the link) about a study that was published in the Journal of the American Medical Association. The study was done with participants in a weight loss study over a 12 week period. Three groups: the low-fat group, low-glycemic index group and the low-carbohydrate group.

You can read the study for yourself, but basically your body metabolism burns faster on certain diets. The slowest metabolism was the low-fat group. However, the next group was the low-glycemic group, which does still involve still eating whole grains. That group burned about an extra 200 calories a day over the low-fat group. However, the winner–the low-carb group, burned 300 more calories a day over the low-fat group, merely because of the type of foods consumed and less whole grains and starchy vegetables.

So, if you are trying to lose weight and not following a low-carb diet, you are throwing away the opportunity to burn an extra free 300 calories a day with no physical labor involved. 300 calories is equivalent to a vigorous one hour exercise class.

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Portion Distortion

How to Estimate Portion Sizes for a Low-Carb Diet

portion

A low-carb diet relies on knowing portion sizes to help you eat the proper quantities of the proper foods.  Some people eat healthy food, but do not watch their portion size  and then wonder why they aren’t losing weight.  To determine the number of low-carb servings you’re eating, you need to estimate portion sizes. You may be surprised to see that normal portion sizes are a lot smaller than you think, as the comparisons in the following table show:

Measurement Size
1/2 cup About the size of a cupcake wrapper
1 cup About the size of a tight fist or a tennis ball
1 medium fruit About the size of a tight fist or tennis ball
1 medium potato About the size of a computer mouse
1 ounce cheese About the size of your thumb or a pair of dice
3 ounces meat About the size of the palm of a woman’s hand or a deck of cards
2 tablespoons reduced-fat salad dressing About the size of a Ping-Pong ball
1 teaspoon oil or butter About the size of the tip of a thumb

portion-control-297x300

Remember:  6 proteins a day, spaced out 3-4 hours.  Two veggies (approx 1 cup each)  a day, two fruits (1/2 cup each) a day, 2 cups of lettuce at lunch and 2 cups at dinner.  I have a salad with veggies and protein for lunch and dinner and it fills me and it kills a lot of birds with one stone.

salad