Monday, March 17, 2014

MODIFIED INTERMITTENT FASTING AND DIABETES

If you've heard of the 2 day diet for diabetes, you are right up with the current thinking.  Clinical trials have shown great benefits in fasting glucose, A1C, cholesterol, and insulin resistance.  You can look up these trials on the net.

I am starting to do a modified fast 2 days per week.  The other days, I stay on my balanced protein and carb diet.  And of course, I exercise, but it is gentle - 30 or 45 minutes walking each day.

The dietary rules are this:  you still get your 4 servings vegetables, 2 servings fruit, dairy, and minimal use of whole grains on your fast days 2 days per week.  I use Calorieking Software to get the nutritional values of the food I eat on fast days.  I shoot for 650 calories, although that varies.

My first two days on the 2 day diet produced a 4 pound weight loss.  I hope to maintain this with my balanced protein and carb diet the other 5 days of the week.

I also try to get at least 60 low-glycemic carbs on my fast days.  It is the brain that needs those 60 carbs, and I also get 60 grams of protein.  I can eat pecans, and fruit, a real treat.  They recommend a cup of bouillion soup daily to fill you up and replace sodium lost through water loss. 

As all results are highly individual, work with your doctor if you want to do this.

And here is a transcript of  a very informative program on intermittent fasting:

http://thedianerehmshow.org/shows/2014-01-09/latest-research-intermittent-fasting-0/transcript

I will report back with my results.  It is not hard, and I am not hungry.

Tuesday, October 22, 2013

POWER OATMEAL

I am a great fan of Quaker Oats Weight Control Oatmeal.  I usually buy the box that has 3 flavors:  Maple Brown Sugar, Cinnamon, and Banana Bread.  These little 20-carb instant oatmeal packets have 7 grams of protein, too.

So, to even up the protein and carbs, I add 1 scoop vanilla whey protein after I cook the oatmeal.  It is totally delish and the whey protein tempers the glucose spike.

Friday, September 27, 2013

ICED HAZELNUT COFFEE WITH WHEY PROTEIN

Here is a delicious way to get your protein in!

Make hazelnut coffee - I like 8'oclock coffee, but any flavored coffee will do.
Add stevia to taste.
Add one scoop vanilla whey protein
Add whipping cream.to taste

This makes a creamy hazelnut coffee which is great, hot or cold.

MOUNT STRAWBERRY DESSERT

Here is one of the best recipes for a light dessert.

Slice  3/4 cup strawberries
Top with2 tbs cool whip
Top with 2 oz cereal of your choice for sweet crunch

Serve with whey protein drink to balance protein and carbs, or have adequate protein in your meal to balance it.

Fat 2 gm, Carbs 23gm, Protein 2 gm Fiber 3 gm  Cals 122

Friday, May 31, 2013

BBQ BRISKET TOSTADA

1 Mission Carb Balance Tortilla
2 oz cooked beef brisket
red onion to taste
tomato
light mayonnaise

Place brisket in cold pan and turn on heat.  Add onion, saute until clear.  Place onion and brisket on tortilla.  Add mayonnaise.  Add tomato.  Fold over and fry until tortilla is browned.

Fat 10gm Carbs 18gm, Protein 22gm, Fiber 11gm, Cal 271

PEACH CRISP

1/2 cup quick cooking oats
1 oz hemp hearts
3 tbs flour
1/2 cup Splenda
1/4 cup butter
4 cups peaches
1 tbs flour
1 tsp cinnamon
1/2 tsp nutmeg
1/4 tsp allspice

Preheat oven to 375 degrees F.
In a medium bowl, combine the oats and 3 tbs flour and Splenda.  Cut in the 1/4 cup butter until crumbly.
Place peach slices in a pan sprayed with cooking spray.  Sprinkle with remaining 1 tbs flour.  Scatter the oat mixture over the peaches.  Sprinkle top with cinnamon, nutmeg, allspice, and pecans if desired.
Bake in preheated oven for 30 minutes, or until golden brown.

Makes 9 servings.

Calories 138, Fat 7gm, Carbs 16 gm, Protein 3 gm, Fiber 2 gm.

Serve with at least 15 gm low fat protein to balance protein and carbs.  This could be whey protein, chicken, ham, fish, turkey or cottage cheese.

Tuesday, May 21, 2013

BANANA PROTEIN SHAKE

Banana Protein Shake

1/2 C cottage cheese
1 cup water
1 packet stevia
1/2 banana
1 scoop vanilla whey protein

Blend all in blender.  Add one cup ice and blend again.

Fat 4 gm, Carbs 32 gm, Protein 34 gm, Fiber 4 gm, Calories 301