Low Carb DELISH Easy Pancakes and Waffles

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.

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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.

Thumbs up.

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Low-Carb Potato Skin Treat For Your Diet

I follow a Paleo, ketogenic diet, however, once in a while you need a treat…so instead of eating a whole potato, here is the compromise:

Low-Carb Loaded Potato Skins

potato

A delicious alternative to the traditional carb heavy appetizer with all of our favorite toppings!

 

  1. Scrub and pierce potatoes. Bake at 400° for 40-50 minutes or until tender. Cool slightly;
  2. cut each potato in half lengthwise.
  3. Scoop out the pulp, leaving a thin shell (save pulp for another use).
  4. Place potato shells on an ungreased baking sheet.

Ingredients to put on skins (3 medium-sized potatoes)  I got ORGANIC medium ones from Trader Joes.  Non-organic is filled with chemicals and pesticides and NOT good for you.

  • 6 tablespoons shredded cheddar cheese
  • 3 tablespoons bacon
  • 3 tablespoons sour cream
  • 1 tablespoon chopped green onion
  • any veggie on top that you choose (if so desired)

Instructions

  1. Begin by preheating your oven to 375 F.
  2. On a non-stick silicon baking mat (or cooking sprayed cookie sheet), drop three separate piles of cheddar cheese evenly spaced apart. You want to make sure they’re somewhat formed into small piles.
  3. Top the cheddar piles with 1 tablespoon each of the real bacon bits.
  4. Place in oven for roughly 10 minutes or until the edges are golden brown.
  5. Remove from oven and let cool until hardened (about 10 minutes).
  6. Top each crisp with a tablespoon of sour cream and a sprinkling of green onion.

Carb count:

Small potato is 12g carbs, medium is 15g, large is 25.  Fiber is 1g for small, 2g for medium and 3g for large.  (Carbs-fiber=net carbs):

NET CARBS: small potato skin:  11g net carbs, medium potato skin 13g net carbs, and a large potato skin is 22g net carbs.

 

Time Lapse of a Woman Losing 88 Pounds in a Year on the Ketogenic Diet

My diet is based on a Paleo diet that focuses on being ketogenic.  What is that?

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The ketogenic diet is a high-fat, measured out amount of adequate protein and low carbohydrates.

The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose (sugar), which is then transported around the body and is particularly important in fueling brain function. However, if there is very little carbohydrate in the diet, the liver converts fat into fatty acids and ketones.The ketone pass into the brain and replace glucose as an energy source. An elevated level of ketone bodies in the blood, a state known as ketosis, and that is when you start burning fat and lose weight.

I followed the ketogenic diet and I lost about 10 pounds a month, which then trickled down to a lesser amount until completion of the diet.  I started my diet in September, 2011 and lost 40 pounds by the the end of January, 2012 (about 5 months).

My diet consists of 6 protein based meals a day, every 4 hours.  Two small salads a day, four small servings of vegetables a day and two small servings of fruit per day (with my carb instake being only 50g to 100g per day).  I stopped eating most wheat products, rice and potatoes.  In the maintenance phase, you can incorporate those in, but you should measure out carbs and you should not go over 150g of carbs per day if you want to stay thin.

Below 50g of net carbs each day is sufficient for most people to stay in ketosis. Make sure to get your carbs from vegetables (10-15g), nuts and seeds (5-10g), and fruits (5-10g). Keep in mind that in Europe food labels generally show net carbs, while America shows total carbs. Calculate net carbs by subtracting fiber from total carbs.

Medicaldaily.com wrote about a woman following this diet and they showed a time-lapse video of her transformation of 88 pounds in a year.  Check it out.  I can attest to the magical effect of this diet, as far as I changed in the same way.  However, I did exercise during my transformation, which is why I lost 10 pounds a month and she seemed to lose about 6 or 7 pounds per month.

http://m.medicaldaily.com/time-lapsed-video-shows-womans-transformation-ketogenic-diet-88-lbs-lost-5-seconds-255799

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Eat Well, Look Good and Live Well

I read stories daily about how eating well can actually heal your body.  How many of you want to lose weight, but also have health concerns?

It doesn’t just affect your blood sugar and diabetes, or your high blood pressure and hypertension……I read today that nutrition has a lot to do with plantar fascitis foot pain.  And there are many other issues due to poor nutrition.

.  http://www.everydayhealth.com/foot-health/nutrition-and-your-feet.aspx?pos=2&xid=nl_EverydayHealthManagingDiabetes_20131203

There are many cancers and health issues coming from just eating processed foods, artificial dyes, high fructose corn syrup, GMO products, etc.

If you are addicted to junk food, there are a bevy of health issues that could lead to health concerns, mental health issues, as well as obesity.

http://www.livestrong.com/article/359768-why-is-junk-food-bad-for-your-health/

Junk food:

  • It’s low in fiber.
  • It’s high in palatability (that is, it tastes good).
  • It offers a high number of calories in a small volume.
  • It’s high in fat.
  • It’s high in sugar in liquid form

Processed food:

It is highly addictive and slowly killing you with its low nutrition, its use of genetically modified products, they cause gut inflammation and lead to further breakdown of the immune system, they are full of pesticides and they just ruin your insides.

http://www.mindbodygreen.com/0-9686/how-processed-foods-are-killing-you-one-bite-at-a-time.html

The best foods for you are on the outer skirts of the market.  The organic fresh fruits, veggies, lettuce products, fresh grass-fed meats and organic eggs, bovine growth hormone free milk products and nuts.  All of the stuff that is easier to get to–in the center–about 80 percent of it didn’t even exist 100 years ago.  That stuff in the boxes–those are processed foods.  And some are way worse than others.

If you choose to eat a Paleo diet, chances are that you will not only lose weight, but you will get well or stay well.

Since I stopped eating things that were not so prevalent many years ago, I am feeling better and look my best. I used to be very sick and I am doing much better than ever.  Even my skin glows now.  I stopped eating stripped wheat and I actually avoid wheat.  Once in a while, I have a Perfect 10 Wheat Bagel from Western Bagel.  I also stopped eating rice…if I had any at all, it would be brown rice or quinoa (and only a golf ball sized portion).  I stopped eating starches like potatoes and once in awhile, I put some carrot strips in my salad. No one has to eat potatoes.  If you want minerals or iron, there are so many healthy foods to choose from to get those things.  Kale, Spinach, brocoli and Cauliflower have many necessary minerals in them.

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And I hate to ruin your breakfast or lunch (hopefully it is not some nice GMO cereal or Mac and cheese, because here is an example of what the processed food companies would like you to not ever see.

Here is what happens to rats who eat nothing but GMO products: (I hope it makes you think!)

rats

REMEMBER THIS SHOULD BE YOUR MOTTO~

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Vegetarians Can Do Low-Carb Diets TOO

A Skinny-Rules reader asked a good question about what to do as a vegetarian!  Thank you for this question!

The Skinny-Rules follows mostly a Paleo diet, but it is basically a high-protein, low carb diet.  So, this can be done as a vegetarian.

protein

Being a vegetarian is a sticky issue with weight loss.   You have to eat veggies that are lower on the carb scale. Here is a site that shows vegetables from lowest to high in the carbs.

http://lowcarbdiets.about.com/od/whattoeat/a/whatveg.htm

Also, remember that starches that grow underground have a lot of sugar/starch. And stick with vegetables highest in protein, like broccoli and spinach.

http://www.healthaliciousness.com/articles/vegetables-high-in-protein.php.

Watch soy. It is genetically modified. ALL of it. You can have beans, but watch the carb content.

GREAT SOURCES OF PROTEIN FOR VEGETARIANS:

  • A good protein for vegetarian is eggs.  6g of protein per egg and less than 1g of carbs per egg.
  • Another good source is Greek Yogurt at about 18g of protein per 6 oz, lower in carbs.  Also, UNSWEETENED almond milk is low in carbs (less than 1g of carbs per cup, but only 1g of protein…but still lower in carbs than milk.
  • Cheese is a good source of protein (low-fat).  A skinny cheese stick is about 6 grams of protein, and only 1g of carb.
  • Nuts are high in carbs, but also high in protein.  Just count out what you are eating.  For example, a cup of almonds is 20g of carbs, but it is also 20g of protein.  You have to read labels.
  •  Look at almond butter, etc– as well.  2 tablespoons is 6g of carbs and 7g of protein.
  • Low-carb protein shakes and bars, as I have blogged about many times.   Trader Joes and other health food stores carry protein powder to put into shakes.
  • Trader Joes has a low carb, high protein shake that I recommend.  Vanilla or Chocolate with a whopping 35g of protein and only 4g of carbs.  This is a GREAT way to get in your needed protein.

pure-protein-shake

Everyone is different in their protein needs.  For someone my size, I need about 43-97g of protein per day.  You can calculate your own needs with an online calculator.

http://lowcarbdiets.about.com/library/blproteincalculators.htm

So, learn about what foods are high in proteins and make sure you get them daily.  I would think that if you had Egg Beaters or egg whites mixed in with regular eggs (Egg Beaters 3 tbsp is 5g of protein, less than 1g of carbs)….you could make a nice spinach and low-fat cheese omelette and get a lot of protein in that.  In a small omelette, you can get about 13 grams of protein and only a few carbs.

Remember:  The meat-eater has to eat 6 times a day, every 3-4 hours to keep the metabolism going.  The vegetarian might have to do it even more often to keep up with the need of protein to keep the metabolism going.