Elements of Fitness – A Mother's Memoir

Slow Cooker Lemon Chicken

Want a delicious dinner that practically makes itself?   Wow your friends at your next party or bring this dish over to the next football party you’re invited to.  Just a warning though – it will disappear and they will ask you to make it each and every time you come back.

1415572554957LEMON CHICKEN

1 3-4lb whole chicken, fat trimmed, giblets removed, rinsed and dried
2 chicken bouillon cubes
1 lemon, halved
1/4 tsp paprika
2-3 rosemary sprigs (optional)
3 TBL parsley, finely chopped
1 large onion, cut into wedges
2-3 garlic cloves
2 TBL reduced sodium soy sauce
8-10 small red potatoes

Place 1 bouillon cube inside chicken.  Squeeze lemon, reserving juice and put rinds and 1 garlic clove inside chicken.

Place chicken, breast-side up, in slow cooker.  Sprinkle paprika and parsley.  Add onions and remaining garlic, then pour soy sauce and lemon juice over chicken.  Crumble remaining bouillon cube over chicken and line the sides of the cooker with potatoes.

Cook on high 3-4 1/2 hours.  Discard lemon rinds, skin and bones.

Half potatoes and serve.

 

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November 9, 2014 Posted by | Cooking, Diet and Exercise, Dinners Kids Devour, Eating Clean, Eating Low Carb, Exercise, Family, My Low Carb Recipes, Nutrition, P90X Recipes | , , , , , , , , , , , , , , , , , , , , , | Leave a comment

52 Easy Ways To Shred Inches Off Your Belly With Very Little Effort

Woman standing pulling measuring tape around waist.

With 52 different ideas to try, you can implement one a week, and I guarantee you will look healthier and be shredding inches before the end of the year without even realizing it!  You may already be doing some of these small things.   But put them all together and they will work wonders!

 

 

 

BREAKFAST

ADD CHEESE TO BREAKFAST

Grate hard, flavorful cheese, such as fresh parmesan, on eggs and oatmeal for added protein and flavor.  The key is to add protein to all meals, as it fills you up faster and helps you burn more calories.  Fresh parmesan cheese is almost fat free, has more protein and very little calories.  Mozzarella made with skim milk is also a good substitute instead of cheddar.

GIVE YOUR PANCAKES A NUTRITIONAL BOOST

Next time you make pancakes, replace 1⁄4 cup of whole wheat flour with 1⁄4 cup of vanilla whey protein powder.  I even tried this idea with mixing my Vanilla Shakeology with this trick this morning and my little guy was mad that I didnt make more!!  Just this one little substitute adds lots of protein, fiber, along with great texture to an otherwise nutritionally vacant breakfast.

MAKE COWS HAPPY

Try milk alternatives.  It took a while but my kids don’t even miss cow’s milk anymore.  I buy almond milk.   Unsweetened for the kids and for my protein shakes and Whole Foods also carries the chocolate almond milk which can hardly last a day in our fridge!   Almond milk has less calories than cow’s milk and its more easily digestible.  It’s also good for protein shakes and makes cereal a bit healthier!  And we all love a bowl of cereal from time to time.   To get all the vitamins out of your cereal, drink the milk left in the bowl. You’ve admirably resisted the Frosted Flakes in favor of a less sugary breakfast cereal that’s fortified with vitamins, but that doesn’t mean you’re actually getting all the nutrients listed on the side of the box. Up to 40 percent of the vitamins in your cereal dissolve into that orphaned puddle of milk.

FREEZE YOUR BANANAS

That way they will always be on hand for use in a smoothie. And because they are naturally sweet, you won’t need any sugar.

SNACKS and SIDES

MAKE LEANER BUFFALO WINGS

Cook up some spicy low-fat buffalo wings. Instead of using chicken wings, make them with skinless chicken-breast tenders. Marinate them overnight in a mixture of Louisiana hot sauce or sriracha, olive oil, lots of garlic powder, and red wine vinegar. (Experiment with the amounts to suit your taste.) Then roast the chicken “wings” at 400°F for 15 minutes.

GIVE IN TO CHOCOLATE CRAVINGS

You don’t have to deprive yourself of the sweet stuff.  Every day I “indulge” in a dark chocolatey treat.  It’s dark chocolate peanutPeanut-Butter-And-Co-Dark-Chocolate-Dreams-851087000069 butter.  OR if that doesn’t sound appetizing, try shaving dark chocolate into savory dishes like chili and barbecue sauces—you’ll add a rich flavor along with anti-oxidants. They can lower your risk of heart disease and keep your cholesterol in check. And shaving ensures you don’t go overboard on the dark. Or try this for a nighttime snack: Melt 2 tablespoons of chocolate chips in the microwave and swirl that into 4 ounces of plain greek vanilla yogurt. Top with a tablespoon of slivered almonds.

CREATE YOUR OWN DIPS

Make dips healthier by using fat-free sour cream or greek plain yogurt. Mix in an equal part of salsa, the hotter the better. Jazz it up with lemon, dried herbs, etc.

CHOOSE THE BLUES

Use blue corn tortillas in your next batch of nachos, fajitas, or quesadillas for more effective weight loss.  Tortillas made from blue corn have a lower glycemic load than white corn tortillas do, so they won’t raise your blood sugar as quickly. The blue variety also has more protein and less starch.

SHELL YOUR NUTS

Buy nuts in their shells. More time shelling equals less time shoveling handfuls into your mouth.

…BUT TRY BOILING THEM FIRST

Boil your peanuts (in their shells) for about 3 hours. Researchers at Alabama A&M University found that boiled peanuts—a popular snack food in China, Southeast Asia, Australia, and the southern United States—have up to four times more antioxidants than raw, dry, or roasted peanuts.

TOP A TATER

If you love baked potatoes, you don’t have to give them up just because of their high glycemic load rating. Keep your blood sugar levels balanced by adding a topping, such as Cheddar cheese, mushrooms, broccoli, or spinach.   Try to exchange the red or brown potatoes for sweet potatoes.  They’re healthier and you can top them too with your faves to make them just as delicious too.

RINSE YOUR BEANS

Canned beans—kidney, black, cannellini, chickpeas—are a quick and easy way to add protein and fiber to your meals. But they can also spike your daily sodium intake, increasing your risk of stomach cancer and high blood pressure. Simply rinsing them, however, will shed one-third of their sodium.

CREATE THE BEST STEAM ROOM FOR YOUR BROCCOLI

For perfectly cooked and nutrient-rich vegetables, rinse them first and then throw them in a sealed container, and microwave for 3 or 4 minutes. Boiling, blanching, or oversteaming zaps vegetables of their nutrients—the only water you need is the drops that cling after rinsing.

 SPICE YOUR RICE

Don’t buy white rice.  Buy brown rice.  And to add a ton of flavor to brown rice, just add a can of black beans or dark red kidney beans and some fresh cilantro.  If you like spicy then mix in some hot sauce.  The beans will lessen the effect that the starchy rice will have on your blood sugar and the hot sauce increases your metabolism.

THICKEN YOUR SIDE DISHES

Replace the milk in your mashed potatoes with evaporated fat-free milk (or almond milk).  It’s lower in fat and higher in calcium per cup, and still manages to add richness to your mash.

AT WORK DURING THE DAY

START A MEAL WITH A WATER APPETIZER

Drink two glasses of water before every meal. This will keep you hydrated and make you feel less hungry, while reducing your food intake and aiding weight loss.

GO HALFSIES

Here’s a simple rule for buffet eating at a party that’ll help you keep your meal balanced for weight loss: Fill half of your plate with vegetables and fruit. Fill the rest of your plate with equal amounts of whole grains and other high-fiber carbs, and lean protein.

SHAKE ON OREGANO

One tablespoon of fresh oregano has the same antioxidant power as an entire apple!  Mexican oregano has the highest count, but Italian oregano and Greek mountain oregano trail closely behind. One of the most versatile herbs, oregano can be added to anything from noodles to meats to salad dressings.

BRING THE HEAT

Scientists at the University of Tasmania Australia found that overweight people are more likely to slim down after consuming a meal that contains chile peppers than after one that isn’t on fire. Capsaicin, the chemical that makes chiles hot, may help the liver clear insulin—the hormone that tells your body to store fat—from the bloodstream after a meal.

KEEP YOUR ABS HARD WITH SOFT CHEESE

Use softer cheeses like goat, feta, and ricotta on pizzas and sandwiches because they’re naturally about a third lower in fat and calories than harder cheeses. And when you need the full-fat cheeses, go for strong flavors like Parmesan, blue, and extra-sharp Cheddar—you’ll get the same great taste with less cheese.

PREVENT BLOOD SUGAR SPIKES WITH VINEGAR

Start a meal with a salad or vegetables drizzled with a vinaigrette dressing. Arizona State University nutritionists believe that the acetic acid in vinegar interferes with enzymes that break down carbohydrates. A few teaspoons of vinegar per meal can keep blood sugar levels from rising quickly.

KEEP A LITTLE SHRIMP ON HAND

For an easy way to add lean protein to your meals, stock up on frozen shrimp. It defrosts in just 15 minutes under cold running water. And with the cooked variety, you have an instant healthy snack. If uncooked, throw it into your pasta sauces, stir-fries, or noodle soups in the last 5 minutes.

PUT THE SODA DOWN 

Eliminate SODA including ALL caffeinated beverages like energy drinks from your diet.  They bloat your stomach with all that carbonation (AIR!) and soda literally depletes your bones of the ability to absorb calcium, not to mention they have NO nutritional value whatsoever.  Drink ice cold water and add sliced cucumbers or lemons.

DINNER

STOP ADDING BUTTER

Instead of sauteeing with butter, try flavored olive oils.   Specialty stores like Whole Foods or Sprouts carry these delicious olive oils such as garlic and chile or cilantro lime.  They are a great way to add some flavor from the get go and there’s no need for the fattening butter!

STIR FRY RIGHT

With the idea above, if you don’t have those flavored oils yet, you can add a few drops of regular extra virgin olive oil to start, and then use water rather than more oil as you’re stir-frying.

WARM UP YOUR OIL

Remember to heat your skillet before adding oil.  This way, less fat will be absorbed by the food.  Warm oil cooks more efficiently; cold oil tends to soak into meats and vegetables.

SLICE YOUR STEAK, EAT LESS

Slicing thinly will make your portions seem bigger and more satisfying.   When you believe you’re eating a larger portion of food, you may trick yourself into feeling more satisfied with fewer calories.

EMBARGO THE OIL

When grilling chicken, try this oil-free marinade: Combine 3 cups of apple juice and two cloves of pressed garlic with 1 cup of reduced-sodium soy sauce.

STUFF YOUR BURGERS

Scoop a hole in the middle of your burger before grilling, and fill it with olives, mushrooms, or any vegetable you like. This makes the recommended serving of beef (3 ounces) look and feel like a massive hunk of burger, when it’s much leaner than that.

CATCH UP ON YOUR LYCOPENE

Squirt some organic ketchup on that bun.  Organic ketchups have about twice as much cancer-fighting lycopene as the regular varieties. A simple visual clue you’ve got the correct ketchup? Organic ones are a slightly darker shade of red than regular ketchups.

CURRY FAVOR WITH YOGURT

Replace the high-fat coconut milk in your curries with low-fat plain yogurt. The yogurt adds that creamy texture without the extra fat from the coconut.

BUILD A BETTER PIZZA

Can’t resist pepperoni?  Go for it, but help offset the damage by ordering two or more vegetable toppings for every meat topping. Since the carcinogens in processed meats such as pepperoni and sausage increase your cancer risk with every serving, according to the American Institute for Cancer Research, load on a variety of vegetables–green peppers, onions–that can help protect against cancer.

BULK UP YOUR MEATBALLS

Grate carrots, squash, or zucchini into any meatball mixture. They add bulk, moisture, and vitamins but don’t alter that meaty flavor you’re after.

SWAP RED MEAT FOR RED LENTILS

To make a low-fat, antioxidant-packed lasagna, use half the usual amount of ground meat and make up the difference with red lentils. They’re still protein packed, but lentils are fat-free and high in fiber, making them more filling, too. And since red lentils have a neutral taste, they’ll simply soak up the flavors in your sauce. You won’t even notice them. Promise.

TRADE CRACKERS FOR OATS

In any meat recipe that calls for crackers or bread crumbs, use an equal amount of rolled oats instead. This ramps up your soluble fiber intake, which can help lower your cholesterol. Use the quick-cooking variety of oatmeal, because it retains moisture well and doesn’t alter the meaty taste.

GO FRY A COD

Buy fillets or loins of white fish such as haddock or cod, and cut into strips.  Make a light tempura-like batter by mixing iced sparkling water with self-rising flour.  Dust the fish strips with self-rising flour and roll in the tempura batter.   Shallow fry the strips in hot canola oil, which is loaded with good fats.   Fill one-third of your pan with oil and heat it to about 350 degrees F. (Use a thermometer!) and fry the fish until crispy.   For chips with your fish: Cut sweet potatoes into your preferred size and toss them in to the remaining oil in the pan.  If no remaining oil, add 1 to 2 tablespoons of canola oil with salt, herbs, garlic—anything you want, really.  Then put them on a cookie sheet and bake them at 450 degrees F for about 30 minutes.

EAT THE CRUMBS

If you’re baking something with a topping of grated cheese, cut fat by halving the cheese and replacing it with whole-wheat bread crumbs. This mimics the crispy texture of baked cheese and adds fiber.

KNOW YOUR DELI MEATS

Sandwiches are the architecture of the common lunch-eater, but you need to start with a solid foundation.

  1. – The hierarchy of health, in descending order:
  2. – Turkey and chicken
  3. – Roast beef- Ham
  4. – Weird processed things like salami and olive loaf

For example, instead of an Italian submarine sandwich with cheese and mixed cold cuts like salami and bologna, choose turkey or even roast beef and you can trim your fat intake by up to 30 percent.

DON’T RUIN A TUNA

Mayonnaise will turn your tuna sandwich into a fatty disaster. Instead of mixing in a lot of mayo, add balsamic vinaigrette, cracked pepper, hot sauce, and some fresh lemon juice to your tuna. It tastes great.

GET GRATER TASTE FROM LESS CHEESE

Buy yourself a good grater. Use it to grate a piece of Parmesan or other hard cheese on your sandwich, and you’ll save a lot of calories of fat compared with standard sliced fare, as long as you add a sprinkling for flavor rather than an avalanche of grated cheese.

MAKE IT MEATLESS

Next time you’re hankering for a spicy italian sandwich with all the fixins, try this vegetarian hot Italian sub. Brown some cubed eggplant pieces under a broiler with a little olive oil. Then mix with tomato sauce and capers. Place in a kaiser roll. Top with grated Parmesan. Fat serving SAVINGS: 28 grams!!!

SQUASH THE FAT

Replace half of the Cheddar in quesadillas, mac ‘n’ cheese, or grilled cheese sandwiches with pureed butternut squash. This significantly lowers the fat and calorie counts, won’t compromise the taste, and gives you a slew of added vitamins and heart-healthy potassium.

PACK A PITA

Add extra vegetables to your next sandwich by packing them in a whole-wheat pita pocket rather than between conventional slices of bread. Pitas simply hold more.

WRAP MEATS IN GREENS

To cut carbs, ditch the sandwich bread and do as the Koreans do: Wrap spicy cooked beef or chicken with leafy greens. Try Chinese cabbage, bok choy, or romaine lettuce. Replacing two slices of bread with one large lettuce leaf saves you about 30 grams of carbohydrate.

BE SLICK WITH YOUR OIL

Who knew there was so much behind oil?!   Avoid splashing ‘light’ olive oils over your salads—light varieties have fewer cancer-fighting antioxidants than the extra-virgin kind, plus they have a less intense flavor. Not sure if your oil’s up to snuff?  Good-quality extra-virgin olive oil should have a fruity, peppery, slightly bitter taste and leave a faint burning sensation on the throat.

TURN YOUR SANDWICHES GREEN

Replace mayo with a spread of ripe avocado to moisten a dry sandwich. Avocados are packed with monounsaturated (good) fat to help lower your cholesterol. Plus, avocados are said to prevent a variety of cancers.

TRY THIS SPIN ON A GYRO

For a low-fat gyro, mix some fat-free yogurt with chopped or sliced cucumbers, add a squeeze of lemon juice, and pour over a pita stuffed with grilled chicken or beef strips.

REVISE YOUR REUBEN

Simulate a cheese Reuben by replacing fatty corned beef with turkey and topping it with low-fat mozzarella, mustard, spicy shredded cabbage, and pickles. Slap all that on traditional rye bread and broil until the cheese melts. Fat savings: 10 grams.

SLIM YOUR CHICKEN SALAD

Use thick, Greek-style plain yogurt to cut down on the amount of mayo you need to make chicken, tuna, or egg salad sandwiches.

Woman standing pulling measuring tape around waist.

We all have different ideas on how to prepare cook things… but following these tricks will make some of your traditional meals healthier and shred inches without you even realizing it!   It may even make you realize one small step in your preparation of meals that you didn’t think of like rinsing canned beans before cooking them… read more below.

July 4, 2013 Posted by | About Me, Cooking, Diet and Exercise, Dinners Kids Devour, Eating Clean, Eating Low Carb, Exercise, Low Fat Recipes, My Low Carb Recipes, Nutrition, Organic, P90X Recipes, Pregnancy, Products That Work, Shakeology, Women's Health | , , , , , , , , , , , , , , , , , | 1 Comment

5 More “Healthy” Foods to Avoid

You know from my previous posts of some examples of foods that are marketed as “healthy” but are FAR from it such as reduced fat peanut butter, corn and soy products, and unhealthy canola oil.  Buying local, fresh foods from Farmers’ markets, organic farms, or from your local grocer can go a long way for your budget and your health.  However, not everyone can benefit or wants to shop healthy.  Here are the top five foods to avoid or minimize in your diet for a longer, healthier life and a leaner waistline, followed by the top five foods that will give you amazing health benefits.

#1:   Low-fat Foods

Food labeling can be very deceptive when it comes to food geared for weight loss.  Low-fat foods are one of the products to be careful about.  Just because the food says “low fat,” does not mean the food is low calorie.  Be sure to check the label and see how many calories are typically in the product.  Most people associate low-fat foods with lower calories, so they tend to eat more.  Do not be fooled by this deceptive labeling technique.

#2:   Sugar-Free Foods

Sugar-free foods are geared to people with diabetes or at risk for developing diabetes.  Sugar-free foods have low calories and no sugar.

However, look at the label under sugars, and you will see something interesting.  Sugar-free foods tend to have sugar alcohols, which is an ingredient designed to give it sweetness.  Most of the time, sugar alcohol is made from sugar products, which can lead to increased calories.  Sugar alcohols carry between 1.5 and 4 calories per gram.  Not only do you get extra calories, but you also can get cramping, bloating, and other gastrointestinal problems if you ingest too much.

#3:   Commercial Smoothies

Normally, smoothies are associated with healthy eating.  They have skim milk, fruit, and yogurt, so they are considered a great, healthy food.  Some commercial smoothies, however, have many hidden calories from extra sugar.  Some smoothies are also made with ice cream, so you end up ballooning sugar, fat, and calorie content.  Most of the time, the fruit in smoothies is blended up into fruit juice, or fruit juice is added.   This eliminates the fiber that is found in the skin of most fruits.  My advice:  Make your smoothies at home, and leave the commercial smoothies on the shelf.

#4:   Commercial Yogurts

Yogurt, again, has been considered a natural health product containing calcium, probiotics, and other products that have been shown to be beneficial to our health.  Look at the label again, and you might see something surprising.   When looking at the label, some of the first few ingredients in yogurt are different forms of sugar.  All this extra sugar can lead to weight gain and stubborn, hard-to-lose body fat.  So again, read the label and see exactly what is in the product before you choose the yogurt of choice.

#5:   Sugary energy drinks including items with added vitamins and minerals

Energy drinks have been advertised as giving you that extra pick-me-up during the day, and a way to increase the intensity of your workouts.  Energy drinks can contain high amounts of caffeine and sugar, which gives you that initial pick-me-up, but you end up crashing hard later.  Also, some drinks that have added vitamins and minerals, can have loads of sugar as well.  So stop and think before you drink and choose something lower in calories and sugar, maybe something like coffee or tea.

Next, I am going to share with you 5 foods that are beneficial to your health, and you might not even know it.


#1:  Swiss Chard

Aging can create many different problems for people.  Wrinkles, lack of balance, and our eyesight can worsen, and are just some of the different things that happen with the aging process.  Swiss chard is considered a super food because of some of the amazing caroteniods that can be found in this leafy green vegetable.  Swiss chard contains high levels of lutein and zeaxanthin that have been shown to help with good eyesight.   These two caroteniods have been shown to build up in the eyes, which help with the way light rays enter our eyes and are absorbed.


#2:  Pepper, Especially Capsaicin

So most of you are probably asking why pepper is on the list.  Pepper is a zero-calories food that can add a lot of flavor to your foods.  Not only does it pack a great punch to your foods, but capsaicin has been shown to have tremendous anti-inflammatory properties.  It has also been shown to be helpful in fighting some cancers because of its anti-cancer effects.
#3:  Wheat Grass

There are plenty of juices out there that contain Wheat Grass which is chock full of vitamins and minerals that will keep you healthy.   Loaded with Vitamins, B, C, and E, this food can help to clean out your system and fight infections.   Not only does this food contain essential vitamins and minerals, but it also is a complete protein.  This food is full of the essential amino acids that our bodies require for building muscle.   The high concentration of vitamins helps protect the body from stress that our bodies are under daily.  Wheat grass by itself is not very tasty so I was happy to see it in my shake that I drink every day: Shakeology.
#4:   Tahini

Tahini is now found in most grocery stores as an excellent source of all the B vitamins as well as calcium.  B vitamins are essential in development of healthy cells in the body, especially red blood cells.   B vitamins can also help in raising metabolism, and help our immune system become stronger.  Tahini also holds a surprising amount of calcium, zinc, and copper.  The high levels of calcium can help keep bones strong and healthy, and might be responsible in fighting some cancers. Tahini also holds an abundance of fiber, specifically sesamin and sesomolin, which can have positive effects in lowering cholesterol.
#5:  Avocado

This amazing fruit helps reduce inflammation through some of the carotenoids found in the green, fleshy part of the avocado. This vegetable also has a tremendous amount of fat, but the good fats that are beneficial to the body. The main source of fat is Oliec acid, which helps with fat absorption and also helps to lower the risk for developing heart disease. Avocados also have phytosterols, which keep inflammation in the body under control.

I absolutely love talking about fitness and nutrition and I do a lot of it on my facebook page.  I don’t always get to blog but I post motivating status updates and help people get fit and healthy!  Come join me!

June 1, 2011 Posted by | Diet and Exercise, Eating Clean, Eating Low Carb, Exercise, Nutrition, Organic, P90X, Shakeology, Uncategorized | , , , , , , , , , , , , , , , , , , | Leave a comment

Lean, Clean and Mean Delicious Chili

When you’re trying to get lean and ripped, making dinner for a family of 5 can be a little tricky since they’re not inclined to eat chicken, brown rice and veggies 5 days a week!  And while I don’t normally solicit ideas from the children (at least not until they’re paying), I do like it when they enjoy the food I put on the table for them.  I am notorious for sneaking stuff into meals for them that I know they wouldn’t eat otherwise. 

As you read in my last post, I have added a bit more carbs to my day now (about 75) since I’m doing P90x.  And I try to eat most of them by 6pm.  It’s essential to have the energy during the day especially because I’ve been adding 2 or 3 mile runs before the resistance workouts.  So, here’s a fantastic recipe that the whole family will love, not to mention, it’s filled with vitamins and nutrients!  Give it a try and I guarantee it will be a staple in your house.  It’s also great because this recipe makes a lot and its very filling so there’s plenty of leftovers for when the kids get home from school the next day!

Mom’s Lean, Clean and Mean (Yummy) Chili

•  1.5 – 2lbs lean ground turkey
•  1 large red pepper diced
•  5-6 jalapeno peppers diced (adjust based on your desired “hotness”)
•  2 onions diced (I usually buy 1 white and 1 yellow)
•  2 tbsp extra virgin olive oil
•  1 large can crushed tomatoes and sometimes I’ll add 1/2 of another too 
•  1 can of organic kidney beans and 1 can organic black beans
•  half a bag of frozen chopped spinach (I don’t always do this) 
•  1 or 2 tbsp of chili powder
•  1 or 2 tsp of cumin
•  1 or 2 tbsp of crushed garlic
•  1/2 cup oat bran 
•  fresh chopped cilantro
•  1 ripe avocado (for use as a topping after chili is cooked)
•  shredded cheddar (for topping after cooked)

Use a large pot and brown the turkey.   Then just throw in all the remaining ingredients except the toppings as you get them ready.  Once it’s all together and cooking in the pot, reduce heat to low and simmer for 40-50 minutes. Top each bowl with freshly diced ripe avocado and sprinkle with the cheese.  It doesn’t even need sour cream (plus, you may even choose not to sprinkle the cheese either!)

There’s a lot of ingredients such as the black beans, oat bran, spinach and avocado that add a lot of nutritional value such as protein, fiber, antioxidants and phytonutrients.

Nutritional Breakdown:          35 g. protein, 45 g. carbs, 8 g. fiber, 14 g. fat (all healthy fat), 430 calories

Enjoy!  …. and let me know what you think.  I love the feedback.

February 25, 2010 Posted by | Being a Mom, Children, Cooking, Diet and Exercise, Dinners Kids Devour, Nutrition, Organic, P90X, Women's Health | , , , , , , , , , , , , , | 7 Comments

Low Carb vs. Lower Carb. What’s Right?

Nobody seems to agree on what “low carb” really means.  I mention it a lot on my blog so I thought I should clarify what low carb means to me.  To me, it means 25 carbs a day filled with healthy, unprocessed meats, cheeses and veggies and organic whenever possible. 

low carb food pyramid

Yes, I am an Atkins follower, however, I do not eat fatty meats, nitrate filled bacon and sausage or processed foods all day.  When Dr. Atkins wrote his first book he states that induction should be at least 2 weeks long.  This 2 week period is just to switch your body to burning fat instead of carbs for energy.  That’s it!  The problem here is not many people hang in there long enough to graduate to the next phases of Atkins.  So please take every negative thing you’ve heard about the “Atkin’s Diet” and realize that for someone who has been eating a high carb/sugar unhealthy diet that the 2 week adjustment period is much needed.  It basically gives the body a much-needed shock.  It’s not a long term committment. 

There are others, such as bodybuilders, who believe low carb is 40% of their daily calories should come from carbs instead of the traditionally recommended 55% to 60%.   But this really isn’t low carb at all because the majority of the calories are coming from carbs…yet some people do call it that.

There is a different carbohydrate intake number for everyone.  Not everyone can lose weight on 40, 50 or 60 grams of carbs a day.  It took me a long time to figure out that 25 carbs a day is where I need to be to lose weight.  And sure, I go over that number occasionally but it’s what I stick to as my guide.  Frank’s number is 55.  I envy him for that but he’s also a guy with a very muscular build so I get it.

But for anyone, the most important aspect to your success is to burn more than you eat.  But where carb intake becomes important is in how it affects hormone and blood sugar levels.   That’s why you can’t even cheat here and there ‘just a little’.  Because that tiny bite of Ben N Jerry’s ice cream will send your blood sugar levels way off kilter and make you crave more sugar.

My typical low carb dinner is a protein and a veggie (no carbs except what’s naturally in the vegetables).  This meal is quite filling and will last me until breakfast the next day.   But if I eat a pasta dinner from, let’s say, Olive Garden I will want seconds and possibly dessert at the end!  Because that’s what carbs do – they stimulate cravings and make you want more of them!  Why?  Because your body is not getting what it truly needs.  It doesn’t need all those carbs to  survive.  When you ingest too many carbs at one meal your body makes you keep eating more carbs in hopes that you’ll finally feed it something nutritionally abundant.

Think of it this way, go back to basics.  Eat the way our ancient ancestors did:  an all natural diet filled with meats, eggs, nuts, seeds, fruits, and veggies. 

Happy Low Carbing!

Here’s a link to my most popular low carb recipes:

Low Carb Shrimp Fettuccine
Grilled Cheese
Low Carb Tuna Noodle Casserole

July 2, 2009 Posted by | About Me, Cooking, Diet and Exercise, Eating Low Carb, My Low Carb Recipes, Nutrition, Organic | , , , , , , , , , , , , , , , , | Leave a comment

   

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