Killer Bread On A Diet

21ts-sm

 

Found this bread at Smart and Final.  It is ORGANIC, safe to eat (unlike the yoga mat in Sara Lee bread), and so healthy.  The delivery had to deliver it cold to keep it from spoiling because of the lack of preservatives in it.

It is low in carbs, has fiber and protein, and it is delish!  I have given up on wheat, but once in a while, I will have something with wheat in it.  Bread has anywhere from 15 to 30g of fiber a slice, but not this one!  12g of carbs per slice, minus 3g of fiber is 9g of net carbs.  And it is healthy and SO good!

21ts-nutr

To locate a store that carries it, use this locator: http://www.daveskillerbread.com/locator/

Middle Age Midsection Spread! Why and How to Fix It!

midsection

I had the midsection spread.  I had women asking me when my baby was due and I was NOT pregnant!  That is so devastating.  I changed my diet right after that!  I will discuss how this happens and how to fix it.

What caused the midection spread:

Muscle loss, lower metabolism,  and an increase in white fat all play a part in causing waist lines to grow as we age.  Also people exercise less and add stress-eating to their routines, and it becomes much easier to gain weight compared to when we were young and could drink and eat more crap.

But, once we turn 40, our metabolic rate  (ability to burn calories) drops.  We lose muscle tone. We get stressed out and eat more calories than we need, despite needing to eat less calories and work out.

I have also written about how the new ways that wheat is grown and processed is bad for people’s midsections, hence the book written by a medical doctor, called “The Wheat Belly.”  I do think that once I cut wheat MOSTLY out of my diet and tried to stay away from products primarily made with it or from it, then my midsection decreased substantially.  And if I eat wheat products, my stomach distends hugely.

How to fix the spread:

We just cannot eat the way she did in her our 20s and 30s and we need to make a change in our lifestyle and steer away from foods rich in carbs and calories, and also stay away from the stress-eating time period between 3 p.m. and 12 a.m., when energy levels drop (and women in particular tend to overeat).

But is it ever possible to remain the same weight you once were in your 20s? Yes, but exercise is key.  I weigh what I weighed in my 20s right now since I changed my eating style and added more exercise.  Consume less calories, less sugar, less carbs.  More protein, more vegetables, more salad, more portion control, eat less, more often (6 times a day).

RULES:

Palm of the hand-sized protein choices 6 times a day, 2 small servings of fruits per day (a cup), 4 small servings of vegetables a day (avoid starches), salads twice a day, drink water all day.  No (low) sugar products.  Keep carbs within 50g to 100g per day.  I personally avoid wheat products and rice now.  A piece of toast is allowed once or twice a week.  Exercise at least 15- 20 min. per day or a few hours a week.  Always eat breakfast and every 3-4 hours–another protein!  And seriously, watch those  carbilicious wheat products, and if you must some–go for Gluten-free.

 

Mexican Food, Si or No?

I rarely step into a Mexican restaurant since I started my life change (diet).  What is there to eat there?  Dozens and dozens worth of carbs in almost every meal.  Everything is tortilla, taco shell or chip based.  I am trying to avoid wheat products and corn products.  They make me sick (and Corn is mostly genetically modified now) and they are full of carbs.

Let’s look at a few popular places (some healthier than others) and the carbs in each chicken burrito.

El Torito:  123g of carbs.

El Pollo Loco:  63g of carbs.

ONE flour tortilla is anywhere from 14g of carbs to 35g of carbs…all by itself.  The beans and rice only add cobs more.  If you want to gain weight, this is the way to go.  Whole wheat is healthier, but unless it is “low-carb”, it is still a lot of carbs.

MY SOLUTION:

So, I went to a local hangout, Mission Burrito and to a fast food place, Taco Bell.  I ordered a tostada or taco salad (depending on the place) and asked for no beans, rice or tortilla.  I got beef, lettuce, cheese, tomato, (guacamole or sour cream) and some taco dressing.  The carb count was about 8 grams and it was still delish.  It is kind of like a tostada PROTEIN style.  And this is GLUTEN FREE!

If you do it at home, and you get a low-carb tortilla (like they have at Trader Joes and Costco), you are looking at about 4g net carbs for the whole shell vs. 14-35 for a regular one and it tastes just as good.

TACO SALAD without the shell:  8g of carbs–Shut the front door!  Beef or chicken!  DELISH!

tacosalad

TACO SHELLS

And taco shells?  About 20g of carbs per three.  You can have one or two, or if you have three, you need to watch your carbs the rest of the day. AND for SOFT taco shells?  It is about 20g of carbs for only ONE!  So, watch it.

So, you can eat at a Mexican food place if you go this route.  Those shells will kill your diet.  Remember:  You need to stick between 50 and 100g of carbs per day to lose weight, with 6 protein meals a day, 2 small salads a day, 2 small fruits a day, 4 small servings of veggies per day….and if you go over 100g per day, no weight loss for sure!

Bread’s Lying Labels Can Make You Gain Weight and be UNhealthy

Multi-Grain and Wheat Breads

Terms like multi-grain, 7-grain, and wheat sound healthy, but they may  NOT actually contain heart-healthy whole grains.

Many breads labeled “multi-grain” and “wheat” are typically made with refined grains, so you’re not getting the full nutritional benefit of the whole grain.

Read nutrition labels carefully. If the first flour in the ingredient list is refined (it will typically say “bleached” or “unbleached enriched wheat flour”), then you are not getting a 100% whole-grain bread.

Regardless, breads have high carb numbers.  On my plan, you can have one slice of toast per week in place of a fruit–instead of the two small fruit servings per day.  However, when I eat wheat, I tend to either get bloated, stuck in my weight or gain weight.  Read this book to find out wheat is making you fat.  http://www.amazon.com/Wheat-Belly-Lose-Weight-Health/dp/1609611543

wheatbellybook

 

Wheat Can Cause Illnesses and Disease

 

“–Accumumulation of inflammatory visceral fat (a “wheat belly”),
Hyperglycemia (high blood sugar), insulin resistance, pre-diabetes, diabetes
Gastrointestinal disruption–acid reflux/heart burn, esophagitis, esophageal stricture, bowel urgency/irritable bowel syndrome, worsening of inflammatory bowel disease (ulcerative colitis, Crohn’s disease)
Neurological impairment–from mind “fog” and behavior outbursts in children with autistic spectrum disorder and ADHD, to paranoia and hallucinations in schizophrenia, to food obsessions in those prone to bulimia and binge eating disorder, to triggering of mania in bipolar illness, to depression in the depression-prone. Also add cerebellar ataxia, peripheral neuropathy, and dementia to the list (“gluten encephalopathy”).
Joint pain and arthritis–Including both “wear-and-tear” osteoarthritis as well as inflammatory forms like rheumatoid.
Autoimmune diseases–The peculiar potential for the gliadin protein of wheat to “unlock” the normal intestinal barriers, allowing foreign antigens access into the bloodstream, is the first step in autoimmunity, the immune system’s misguided effort to eliminate the “intruder,” such as your thyroid gland, colon, small intestine, synovial lining of your joints, skin, thymus, liver, pancreas, even brain.
Skin disorders–Skin rashes and damage from wheat are as varied as they are ubiquitous. There is hardly a skin condition that is not caused by wheat. (Not to say that all skin conditions are caused by wheat–they are not, but that, of all the myriad skin conditions experienced by humans, virtually all have been associated with wheat consumption.) This ranges from the level of nuisance, such as acne, to the level of life-threatening, such as leg gangrene.”

taken from:  http://www.wheatbellyblog.com/2013/02/celiac-is-not-a-disease/

 

My Advice on Eating Wheat

Don’t do it or make alternative choices and do it minimally.

I had a wheat belly and I had people always asking me when my baby was due.  (Never had a baby in there!).  I gave up wheat and no one asks anymore.

belly

I know it is hard and you can get used to it.  Wheat products are designed to cause your brain to be addicted to them.  This is especially true of cereal products.  There is just enough designed ingredients to go to the pleasure center of your brain to cause that addiction, making it hard to get clean from its use.  It is like heroin, but cheaper and easier to get–and legal too.

breadheroin

There are alternatives that I like.

These 3 alternatives might not be healthy, but you can remain on your diet

1.  Find a low carb bread like Ezekiel, Sara Lee’s 90 calorie bread choices, etc.  If a slice of bread is more than 15g of net carbs, you might not want to eat it.  Imagine.  Eating a sandwich that has over 30g of carbs and you don’t want to get more than 50g to 100g of carbs per day to lose weight or maintain.  Then, you have to be super careful and picky in your choices the rest of the day.

2.  Western Bagel Perfect 10 bagel has only 10g net carbs and is perfect for a make-shift sandwich.  I love them, but I limit them.  Wheat can bloat you and if you read the Wheat Belly book, you will understand why that is a fact.

3.  Low-Carb Tortillas.  My favorite ones are at Costco and Trader Joes.  Around 4g net carbs.  I make a pan-fried turkey tomato, low-fat sour cream and low-fat cheese tortilla and it is delish.  Takes only minutes and under 10g of carbs for the whole delicious thing.

I have written blogs on these items in the past and showed recipes and my creations.  Any questions, please write.

 

I Was On Vacation, But I Experimented With Wheat and Made a Discovery…

Sorry for my absence, Skinny-Rules readers.  I took a week off for my first vacation in years.  In fact, it was my first vacation since I lost weight and my bathing suits (which are customized to my old body) looked ridiculous on me.  I wore them and went to Arizona, hoping that the lady who made them would be there (Customized Swimsuits in Scottsdale), and sure enough–she was on vacation the SAME week as me.  So, I still never got measured for a new suit.  I am bummed.  Off the shelf ones just don’t do it for me because I like a suit to fit a certain way and the suits now just don’t do it for me.  I may have to go back soon to get this done!

However, it was nice to look decent in a suit for a change!

So, how did I manage my DIET LIFESTYLE on vacation for 6 days in a place that has the best Italian restaurant!?  I gave up wheat as a choice to limit carbohydrates and because I felt that wheat was causing me stomach bloat and big fat wheat belly.  So, I decided to experiment in Scottsdale a little bit.

1.  I exercised every day!  (One hour of elliptical and about 20 minutes of weights and Pilates)

2.  We utilized the room’s fridge, and I went to the local Trader Joes and stocked up on:

Lite String Cheese

small bags of almonds

Peanut Butter Power Crunch bars

strawberries

Lite Greek Yogurt

almond butter

turkey slices

diet soft drinks and water

3.  We ate breakfast at the Hotel Spa (breakfast package) and twice at local breakfast places.  I completely recommend eating at the Breakfast Club in Scottsdale.  So fun, nice and the food is amazing.

At breakfast:  I had veggies, eggs, bacon, sometimes a little bit of fruit with GOBS of coffee, where I discovered the French Press (will blog about that soon).

4.  Drank water all day long out in the sun, and brought snacks up to the pool and kept some in my locker.  At snack times, we ate things like the almonds, the protein bars, or I brought with us strawberries and yogurt.

5.  For lunch, we went out for a salad in the fridge from the night before, and put some turkey slices and/or cheese in the salad.  Again, had one of our snacks later too and then went out to dinner.

6. For dinner, we went to my favorite Italian place, Oreganos.  I couldn’t resist.  I had not had regular pasta (except the low carb kind) in almost two years.  I love this restaurant and their salads are great too.  So, we shared a large salad and we either split a small pizza with veggies on it or a Garlic Chicken Lasagna.  I did not eat the delicious looking garlic toast that came with it.  I would not be surprised to find out that the half of a small pizza or half of the lasagna was minimally about 50g of carbs for me.  I was careful the rest of the day and I did exercise my face off earlier, but I just knew that I was flirting with either putting on a pound or two on this trip or leaving about the same…but I took the chance and did it three days in a row.  I even had a Carbolite-type desert as a sixth protein some days and on my last night, our meal was a salad with chicken and then we had the Pizzookie, which is a large melted chocolate chip cookie in a deep dish pizza pan, with vanilla ice cream and chocolate chips on top.  It is decadent and I had not had one in 7 years.

I did enjoy my slight intentional derailment, although I tried to manage it with exercise and eating right the rest of the entire day and drinking tons of water and coffee.  But, I do think that I was right about how bad sugar and wheat is for my body (and everyone’s).  I went into this trip with a flat belly.  I do Pilates 4 days a week, I do yoga two times a week and I am on the elliptical around 4-5 hours a week.  My BMI is 20, so this is what my belly looked like by night 3 (and I only gained one pound on this trip and lost it as soon as I cleansed the day after I got home)…..

this is what my belly swelled to and took 24 hours or more to go down, until it got wheat again….

wheatbelly-001

 

this was what I looked like before I digested wheat products!

irishforday

I am happy to say that I look more like picture number two now, but mostly because it was a temporary eating thing….but this is exactly why I am now staying away from wheat products until maybe I go to Arizona, once in a blue moon.  If it makes my bowels distend like that, what else is it doing to my body?  (Number two became very irregular, and that also was painful).

So, I am back to my new normal of 6 proteins a day, two salads a day, two servings of fruits a day, four servings of veggies a day.  My body is thanking me and I have more energy too and the weight is stabilizing.

 

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.

20130610-235148.jpg

 

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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

 

 

To Wheat or Not To Wheat….

I want to talk about why I am happy that I gave up WHEAT.

bread

Have you read the Wheat Belly?  It is all about how scary wheat is nowadays.  It isn’t the same wheat that your grandma bought and ate.  It is modified and it is really “frankenwheat”.

Wheat now causes a lot of problems for people.  It is grown differently, having shorter root systems and therefore pulls in LESS minerals than the ancient wheat.  So, it is less nutritious, it has more gluten and causes more internal toxicity to people than ancient wheat.  If you’re interested in more, check out Dr. Davis (of Wheat Belly fame), who’s made it something of his mission to rail against what he calls a “perfect, chronic poison.”

Read more: http://www.marksdailyapple.com/the-problems-with-modern-wheat/#ixzz2T8j52DKj

I have noticed that after I gave up eating wheat due to the high carb content in it, I was feeling better all the way round.  My bloated belly went down, my bathroom issues were going away, less bloat, pain, the runs.  I was losing weight quickly for the first time.  I never lost that much on other diets, because those diet had wheat products.  My friend, Kathy, was having bloat, belly and weight issues and she thought I was crazy to give up wheat products.  Then she read the Wheat Belly and she gave it up after she read how scary wheat is to the body.  She looks and feels better than I have seen her in years!

It is hard at first to give up bread, but after a couple of weeks, you don’t crave it anymore and it is so worth it.  I get burgers protein-wrapped in lettuce or on a salad.  It really isn’t a big deal.  I am saving about 40g of carbs for the bun!  I lost weight and I am keeping it off because I said b’bye to bread.  Once in a while, I have a Westernbagel.com Perfect 10 (10g net carbs) and that gets me through a craving that hits once in a blue moon.  But, to poison myself with it everyday is ludicrous–especially now that I know what it does to me.  Also, once in a blue moon, I can have two small slices of GLUTEN-FREE pizza and I will do ok, and not gain weight….but I would if I did this often.  So, you don’t have to never eat wheat again, but the less you do, the better for you in general.  It is not really a food group that should be on the chart.  Eat your proteins, vegetables, fruits, salads.  You will do great.

And what about gluten?  It is not a necessity in your diet.  It is a protein in wheat, barley and rye, but it is not necessary.  You can get what you need from eating more vegetables.

Read this article on how gluten and wheat are not good for you!

http://paleodietlifestyle.com/11-ways-gluten-and-wheat-can-damage-your-health/

So, I live a paleo or mediterranean lifestyle food-wise.  I feel great, more energetic, look better and I am skinny.  You can do it too.  It is a LOT easier to lose weight doing this and keeping it off.

bread (1)

 

Bread! Carbilicious and Dangerous to the Waistline

So, you want to lose weight.  But, are you aware how many carbs is in a slice of bread?  How about if you have a sandwich.  The average slice of bread has about 14g of carbs.  Now, if you have two slices in a sandwich, that means you are eating 28g of carbs–minimally.  If you want to have between 50 and 100g of carbs a day to lose weight…then bread can be a problem.

I pretty much gave up bread.  I only have it once in a blue moon and when I do, it is carefully selected.  I found that I am wheat sensitive and gluten sensitive, so with the way that wheat is made now (Google Frankenwheat or look at my blog on it  http://wp.me/p2I06z-a0), I try to avoid it.

bread

My top 5 choices of bread.

1.  Western Bagel’s Perfect 10 Bagel.  10 net grams of carbs vs. 45 of a regular bagel and about 30-35g of their alternative bagel.

2. Western Bagel alternative Pita and English muffins are lower in carbs, but I would not eat them often.

3.  Tortilla shells that are low carb in the 4-7 net grams of carb range.  Trader Joes and Costco does sell them.  Markets sell them.

4.  Julianbakery.com has breads that are Smart Carb (in the 3 to 5 net gram area) and Paleo Bread that is Zero Carbs.  The zero carb ones are pretty bland, but are ok if you make french toast out of them or use them with cold cuts.  Toasted is really boring.  But, you can go gluten-free this way.  Whole Foods and specific low carb food places sell them.  Google them.  LoCarbsU.com sells them too.

5.  Sara Lee 45 Calorie Whole Wheat Bread.  Not gluten free, but only 7g of carbs per slice and it is tasty.

So, you can’t complain that you can’t find decent bread choices.  But, if you choose to continue to eat regular bread, you might never lose the weight.  Most people who I know who have weight isssues seem to continue to eat taco shells, burrito shells, toast, cereal, sandwiches.  Maybe they would lose it like I did if they remove it from their diet and only insert one of the above only once or twice a week?  It worked for me.