Girl Scout Cookie Time–Oh No!

Posted on January 20, 2014 by therapysoup

Starting this week, Girl Scout Cookies will be out! You will see the troops out in force, selling their cookies all through February. Yes, it is for a good cause, but basically, Girl Scout cookies are not good for you. They are made primarily from a combination of refined white flour, sweeteners, and oil, they offer little nutritional goodness. No preservatives are used in any Girl Scout cookies. But high-fructose corn syrup is in some of the recipes.

For years, the Girl Scouts has raised money for itself largely through cookie sales. Over the years, as waistlines have expanded and obesity rates have risen, the Girl Scouts have required its bakers to keep one healthier cookie in the lineup.

This year they have added Mango Cremes to the lineup. The vanilla and coconut sandwich cookies have a mango creme-flavored filling. But, they are still fattening.

All of the Girl Scout cookies are trans-fat-free per serving, in accordance with FDA guidelines, and many are 100% trans-fat-free. (trans fats are deadly enough that even the FDA said that it needs to be outlawed.

And, zero trans fat does not necessarily mean no trans fat. The FDA allows products to say they have “zero trans fat” if they have less than half a gram of trans fat per serving. Only when a box claims it is 100% trans-fat free does it mean there is really no trans fat in the cookies.

If you eat four Girl Scout cookies that contain trans fats, you could exceed the 2010 Dietary Guideline limit of 1 gram per day.

They are about 5g of carbs per cookie. If you could just eat one or two and then give away the rest, that would be ok…but many people order them and eat the whole box. Girl Scout Cookies are NOT good for the waistline or your health. I would rather have something that has less sugar and still tastes good.

MY SOLUTION:

Power Crunch (Smart and Final, Trader Joes or online at places like Vitacost.com) make delish low-carb, high protein wafer bars that taste like good cookies. There are Quest bars too. They are tasty, filling and won’t make you fat if eaten as part of your 6 protein meals a day.

There are also places online that sell other types of low-carb bars, like http://www.dietdirect.com/protidiet-pro-amino-products-103.html

So, here are the Girl Scout cookie flavors, with nutritional info. Thanks to WebMD for the information.

Keep in mind two things.

1. You need to eat 6 protein meals a day and you need to keep your carbs between 50 to 100g per day to lose weight. And there is little to no protein in these cookies.

2. Sugar grams are about 4 grams per sugar cube. So if two cookies is 11g of sugar, that is about 3 sugar cubes that you are eating!

Thank You Berry Munch

Serving size: 2 cookies (7 servings per box)
Calories: 120
Fat: 5 grams
Saturated fat: 2 grams
Trans fat: 0 grams
Cholesterol: 0 milligrams
Sodium: 75 milligrams
Carb: 17 grams
Fiber: 0 grams
Sugars: 7 grams
Protein: 1 gram
First three ingredients: enriched flour, sugar, vegetable oil

Thin Mints

Serving size: 4 cookies (7-8 servings per box)
Calories: 160
Fat: 7-8 grams
Saturated fat: 5-6 grams
Trans fat: 0 grams
Cholesterol: 0 milligrams
Sodium: 110-125 milligrams
Carb: 22 grams
Fiber: Less than 1 gram
Sugars: 10-11 grams
Protein: 1-2 grams
First three ingredients: enriched flour, sugar, vegetable shortening

Samoas/Caramel deLites

Serving size: 2 cookies (7-8 servings per box)
Calories: 150/130
Fat: 8/6 grams
Saturated fat: 6/5 grams
Trans fat: 0 grams
Cholesterol: 0 milligrams
Sodium: 60/55 milligrams
Carb: 18/19 grams
Fiber: Less than 1 gram/1 gram
Sugars: 11/12 grams
Protein: less than 1 gram/1 gram
First three ingredients: sugar, vegetable oil, enriched flour; (Samoas), sugar, enriched flour, corn syrup, vegetable shortening (Caramel deLites)

Do-Si-Dos/Peanut Butter Sandwich

Serving size: 3 cookies (6/7 servings per box)
Calories: 160
Fat: 7/6 grams
Saturated fat: 2/2.5 grams
Trans fat: 0 grams
Cholesterol: 0 milligrams
Sodium: 100/135 milligrams
Carb: 22/26 grams
Fiber: 1 gram/less than 1 gram
Sugars: 11/8 grams
Protein: 3/2 grams
First three ingredients: enriched flour, sugar, whole grain oats, oil (Do-Si-Dos); enriched flour, sugar, peanuts, (Peanut Butter Sandwich)

Trefoils/Shortbread

Serving size: 4/5 cookies (8/10 servings per box)
Calories: 160/120
Fat: 7/4.5 grams
Saturated fat: 2.5/2 grams
Trans fat: 0 grams
Cholesterol: 0 milligrams
Sodium: 95/100 milligrams
Carb: 22/19 grams
Fiber: 0/less than 1 gram
Sugars: 7/4 grams
Protein: 2/1 grams
First three ingredients: enriched flour, soybean and palm oil, sugar (Trefoils); enriched flour, sugar, palm oil (Shortbread)

Tagalongs/Peanut Butter Patties

Serving size: 2 cookies (7 servings per box)
Calories: 140/130
Fat: 9/7 grams
Saturated fat: 5/4 grams
Trans fat: 0 grams
Cholesterol: 0 milligrams
Sodium: 95/100 milligrams
Carb: 13/15 grams
Fiber: Less than 1 gram/1 gram
Sugars: 8 grams
Protein: 2 grams
First three ingredients: peanuts, sugar, vegetable oil (Tagalongs); sugar, enriched flour, peanuts, (Peanut Butter Patties

Thanks-A-Lot

Serving size: 2 cookies (8 servings per box)
Calories: 150
Fat: 6 grams
Saturated fat: 4.5 grams
Trans fat: 0 grams
Cholesterol: 0 milligrams
Sodium: 110 milligrams
Carb: 22 grams
Fiber: 0 grams
Sugars: 11 grams
Protein: 1 gram
First three ingredients: enriched flour, sugar, vegetable shortening

Dulce de Leche

Serving size: 4 cookies (5 servings per box)
Calories: 160
Fat: 8 grams
Saturated fat: 3.5 grams
Trans fat: 0 grams
Cholesterol: 0 milligrams
Sodium: 70 milligrams
Carb: 20 grams
Fiber: 0 grams
Sugars: 9 grams
Protein: 1 gram
First three ingredients: enriched flour, soybean and palm oil, dulce de leche flavored drops

Lemonades

Serving size: 2 cookies (8 servings per box)
Calories: 150
Fat: 7 grams
Saturated fat: 4 grams
Trans fat: 0 grams
Cholesterol: 0 milligrams
Sodium: 80 milligrams
Carb: 22 grams
Fiber: 0 grams
Sugars: 9 grams
Protein: 1 gram
First three ingredients: enriched flour, sugar, vegetable shortening

Savannah Smiles

Serving size: 5 cookies (5 servings per box)
Calories: 140 calories
Fat: 5 grams
Saturated fat: 1.5 grams
Trans fat: 0 grams
Cholesterol: 0 milligrams
Sodium: 125 milligrams
Carb: 23 grams
Fiber: 0 grams
Sugars: 10 grams
Protein: 1 gram
First three ingredients: enriched flour, sugar, vegetable oil

Mango Cremes

Serving size: 3 cookies (7 servings per box)
Calories: 180
Fat: 8 grams
Saturated fat: 4 grams
Trans fat: 0 grams
Cholesterol: 0 milligrams
Sodium: 100 milligrams
Carb: 25 grams
Fiber: 1 gram
Sugars: 11 grams
Protein: 1 gram
First three ingredients: enriched flour, sugar, palm oil

If you want to support the Girl Scouts, order their cookie shirts instead or one of their products.

http://www.girlscoutshop.com/

Sugar-Free and Tasty Granola

Posted on September 17, 2013 by therapysoup

A lot of people complain that if they have oatmeal or Greek yogurt, that it is a bit too bland for them. I tell them that they can put one of their two daily small servings of fruit in their yogurt or oatmeal. You can also use nuts, bit read the nutrition label for the carb count per serving size. But, some people want granola. Granola is a no-no as a healthy diet or maintenance food.

Many people think that granola is a health food. Well, with all of the sugar in regular granola, you will wind up gaining weight with it. But, there is a recipe for sugar-free granola. This sugar-free recipe has 4g of net carbs per half a cup. granola has about 32g of carbs, 6g of fiber (26g net carbs) and 5g of protein, and 12g of sugar–which is like eating three sugar cubes.

So, I decided to try a sugar-free type of granola. It wasn’t hard to make.

This recipe has no fruit. I hate fruit in my nuts. But, if you want to throw in a few raisins, go ahead, but keep it to a minimum. Raisins are high in sugar and carbs. A half a cup of raisins is 66g of carbs and 48g of sugar or 12 sugar cubes. Seriously! Just half a cup of them! Dried fruit is a weight gainer!

So, feel free to substitute any nuts or seeds you like in this recipe, but the flax meal is essential, and the coconut is helpful. These will absorb the liquids and this is what will form the clumps — otherwise you just have toasted nuts and seeds with some flavoring.

Yield: 12 Servings

Ingredients:

1 cup raw almonds
1 cup raw walnuts
1 cup raw pecans
1 cup shredded coconut, unsweetened
1/2 cup sunflower seeds
1/2 cup flax seed meal
1/2 teaspoon salt
1/2 cup water
1/2 cup butter or coconut oil
1/2 cup sugar-free maple-flavored syrup

Preparation:

1. Heat oven to 300 F. Cover baking sheet with sides with a silicon mat or greased parchment paper.

2. Roughly chop the nuts.

You can do this in a food processor, but if you do, start with the harder nuts — the almonds in this recipe or filberts (hazelnuts) if you use them. \

3. Melt the butter or coconut oil – you can microwave it in the bowl you’re going to use for mixing (although you can mix right on the baking sheet), if you wish.

4. Mix the syrup and coconut oil or butter together.

5. Combine the nuts, coconut, seeds, and salt. If you’re doing this on the baking sheet, add the water first and mix (hands work best), and then the oil/butter and syrup mixture. Otherwise, just combine it all in a bowl and turn out onto the baking sheet. Press into an even layer.

6. At this point, it’s good to taste it. It’s going to end up tasting a little less sweet, so judge your own desire for sweetness and add more if you want.

7. Bake for 30-40 minutes. Twice during the baking, stir the mixture with a large spoon and press back down. After the second time, don’t move it around any more. Bake until fragrant and lightly browned on the surface.

8. Let cool completely in pan. It will crisp as it cools. Store in sealed container. Serve with yogurt, cottage cheese, etc. If you like, add dehyrdrated blueberries or strawberries.

Make about 6 cups — 12 servings. (half a cup servings)

Nutritional Information: Each serving has 4 grams net carbs plus 6 grams fiber (10 grams total carbohydrate), 7 grams protein, and 292 calories.

Here are the pictures that I took of the process from the mix, to on the sheets, cooked and put in the jar.

Time to Eat Some Chocolate Cake and NOT Gain Weight!

Posted on September 4, 2013 by therapysoup

I am reposting a great, quick and easy LOW carb chocolate cake that I had put up before. I made these again tonight (makes for 4 small chocolate cakes in mugs).

Dr. Oz had a guest, who spoke about the importance of low sugar in a diet. Jorge Cruise has great recipes on his site, Jorgecruise.com. But, he has a recipe for no-sugar, low-calorie chocolate cake. It is small, it is quick and you cook it in the microwave for 60 seconds. So, I tried it and even my husband liked it. I recommend it for those with a sweet or chocolate tooth!

1 minute chocolate cake recipe:

1/4 cup Truvia Baking Blend

1.2 cup almond flour

3 tablespoons unsweetend cocoa powder

1/8 teaspoon baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

2 tablespoons coconut oil

1 egg

2 tablespoons half and half

DIRECTIONS:

Mix all ingredients in a bowl, mix, pour 1/4 of mixture into a mug (can make 4 mugs, filled up about 1/5 of each cup because it expands). Cook mug in microwave for 60 seconds.

trim a little around the edge of the mug and then pour out onto a plate. Then put whip cream on top.

Here are pictures of the process. I would say there is about 2-3g of carbs in this little delicacy for the day!

The pics are posted on my blog: https://skinny-rules.com/2013/05/28/you-can-have-your-cake-and-eat-it-too/

MIDDAY SLUMP: You Have To Eat A Snack Between Lunch and Dinner

Posted on April 6, 2013 by therapysoup

Ever catch yourself nodding off about an hour or two after lunch? “If you started your day with nothing more than a cup of coffee or a bowl of cereal, you’re bound to feel your energy start to drop sooner in the day.” Protein six times a day helps this from happening.

And if your lunch mainly consisted of carbs, then after a meal later on, there is a huge drop in blood sugar. However, after any meal, your blood sugar rises for about two hours—and then it drops off. Your lunch has to contain enough protein and fiber, and if not, then your blood sugar can rise and drop even more quickly, causing you to feel groggy.

Even if you eat a substantial breakfast and a lunch that combines carbs and protein, you might still have the midday slump. Eating raises your body’s core temperature as the body works to digest and metabolize your food. After you eat a meal, a few hours later, your core body temperature drops, signaling your brain to release melatonin, which causes you to feel tired.

One thing that can help is to exercise. Regular exercise has been shown to provide more energy throughout the day. If you aren’t able to get in an early-morning or lunchtime workout, try a 15-minute power walk around the time you usually start your slump. Snacking helps to control blood-sugar levels. The ideal snack is around 200 to 300 calories and contains a balance of carbohydrates and protein.

If you want to lose weight and keep your metabolism going AND you want to stay awake during the day and be productive, you need to eat your midday snack.

8 suggestions for a snack:

1. A piece of fruit and two tablespoons of peanut butter (or another nut butter).

2. One ounce of almonds and a handful of grapes or a piece of fruit.

3. One ounce of cheese with a few whole-wheat crackers. Watch the carbs in the crackers. Look at the box.

4. Two ounces (a moderate handful) of trail mix.

5. Six ounces of greek yogurt with fruit.

6. A low carb protein bar

7. A hard boiled egg and a piece of fruit.

8. A couple of slices of meat, cheese and a piece of fruit.

Skinny-Rules

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Girl Scout Cookie Time–Oh No!