CHICKEN TOSTADAS
6 Mission Carb Balance Tortillas
PAM cooking spray
1 lb chicken, cooked and deboned
3 oz cheese
2 cups refried beans, canned
tomatoes
onions
lettuce
salsa
Spray tortillas with PAM spray and bake at 425F for 5 minutes, or until crisp. Spread refried beans on tortillas, dividing into six. Add chicken, tomatoes, lettuce, onions, and salsa. Top with cheese.
Fat 9 gm, Carbs 28 gm Protein 33 gm Fiber 12 gm, Cal 335
Monday, October 13, 2008
STRAWBERRY MALT
Remember the old fashioned malts you used to get at the corner drugstore or hamburger stand? Delicious, but they had so much sugar they were actually POISON.
But times have moved on, and there is a totally new way to get that old fashioned strawberry malt - with only a few carbs, and lots of protein.
STRAWBERRY MALT
1 scoop strawberry whey protein
1 tbs Carnation malt
8 oz water
Mix all three ingredients. Serve over ice.
Fat: 1 gm Carbs 10 gm Protein 15 gm Cal 109
But times have moved on, and there is a totally new way to get that old fashioned strawberry malt - with only a few carbs, and lots of protein.
STRAWBERRY MALT
1 scoop strawberry whey protein
1 tbs Carnation malt
8 oz water
Mix all three ingredients. Serve over ice.
Fat: 1 gm Carbs 10 gm Protein 15 gm Cal 109
Tuesday, October 7, 2008
CHICKEN POT PIE
Chicken Pot Pie
3 cup chicken breast, cooked
1 cup carrots, raw
1 cup mushrooms, chopped
1/2 cup celery, raw
1/2 cup peas, frozen green
1/4 onions, raw
2.5 cup Cream of Chicken Soup, Fat Free
1 1/2 cup water
1/2 tsp black pepper
1/4 tsp thyme
3 English muffins
Coat a large skillet with cooking spray; place over medium-high heat until hot. Add chopped carrot, mushrooms, celery, peas, and onion. Saute 5 minutes or until vegetables are tender. Combine 1 1/2 cans fat free cream of chicken soup with water, pepper, and thyme in a medium bowl; stir well. Add vegetables and cooked chicken, stirring well. Spray 9 by 13 baking dish with cooking spray. Pour into baking dish. Split 3 English muffins in two halves. Top chicken and vegetable mixture with 6 halves, one half muffin per serving. Bake at 425F for 15 to 18 minutes.
Makes 6 servings
Fat 5.2 gm, Carbs 28 gm, Protein 26gm Calories 261 Fiber 4 gm
3 cup chicken breast, cooked
1 cup carrots, raw
1 cup mushrooms, chopped
1/2 cup celery, raw
1/2 cup peas, frozen green
1/4 onions, raw
2.5 cup Cream of Chicken Soup, Fat Free
1 1/2 cup water
1/2 tsp black pepper
1/4 tsp thyme
3 English muffins
Coat a large skillet with cooking spray; place over medium-high heat until hot. Add chopped carrot, mushrooms, celery, peas, and onion. Saute 5 minutes or until vegetables are tender. Combine 1 1/2 cans fat free cream of chicken soup with water, pepper, and thyme in a medium bowl; stir well. Add vegetables and cooked chicken, stirring well. Spray 9 by 13 baking dish with cooking spray. Pour into baking dish. Split 3 English muffins in two halves. Top chicken and vegetable mixture with 6 halves, one half muffin per serving. Bake at 425F for 15 to 18 minutes.
Makes 6 servings
Fat 5.2 gm, Carbs 28 gm, Protein 26gm Calories 261 Fiber 4 gm
Wednesday, October 1, 2008
YES, YOU CAN HAVE CEREAL
-But because the carbs in cereal are high glycemic, you must limit the amount, and always balance the carb grams with equal amounts of protein. This will control the blood sugar spike.
For most women over 5'7", you can have about 25 gm of carbs along with 25gm of protein. To get the protein, don't use milk. Milk doesn't have enough protein, and it has too many carbs. Instead, stir 2 scoops of vanilla whey protein into water, and use that with your cereal. You can also use stevia to sweeten it.
So, you are shooting for a breakfast of 30 gm protein and 20 to 25 carb grams. If you are using 15 gm scoops of whey protein in water, that means 2 scoops.
There are lots of cereals that have around 25 gm of carbs per serving. I like Life Cereal (made with oats) and other whole grain cereals. Just look at the nutrition label carefully, and match any carb grams with equal grams of whey protein.
You can also use whey protein along with oatmeal, but be careful of the type of oatmeal. Quaker Oats makes a high protein oatmeal, (Banana Nut) that has 7 gm of protein. When combined with 1 scoop of whey protein in water, the carbs and protein balance out.
For most women over 5'7", you can have about 25 gm of carbs along with 25gm of protein. To get the protein, don't use milk. Milk doesn't have enough protein, and it has too many carbs. Instead, stir 2 scoops of vanilla whey protein into water, and use that with your cereal. You can also use stevia to sweeten it.
So, you are shooting for a breakfast of 30 gm protein and 20 to 25 carb grams. If you are using 15 gm scoops of whey protein in water, that means 2 scoops.
There are lots of cereals that have around 25 gm of carbs per serving. I like Life Cereal (made with oats) and other whole grain cereals. Just look at the nutrition label carefully, and match any carb grams with equal grams of whey protein.
You can also use whey protein along with oatmeal, but be careful of the type of oatmeal. Quaker Oats makes a high protein oatmeal, (Banana Nut) that has 7 gm of protein. When combined with 1 scoop of whey protein in water, the carbs and protein balance out.
Friday, September 19, 2008
GARLIC BEEF WRAPS
Garlic Beef Wraps
List of Ingredients
3 tbs Garlic, raw
1/4 cup Soy sauce made from soy (tamari)
2 tbs Oil
2 tbs cider vinegar
2 tbs Sugar
1/2 tsp pepper
1 lb Beef raw
1 lb green beans, raw
1 cup peppers, green, raw
8 tortillas, Mama Lupe's
Instructions for Preparation
In a medium bowl, combine the garlic, soy sauce, oil, vinegar, and black pepper; set aside. Chop beef pieces into 1/2" strips. Trim ends from green beans and chop. Remove core from green pepper and chop. In a large skillet or wok, sear the beef pieces until no pink remains. Add the soy sauce mixture, the green beans, and bell pepper. Stir-fry for 10 minutes, or until the green beans are crisp-tender and most of the liquid has evaporated, stirring fequently. Put 1/8th of mixture into a Mama Lupe's low carb tortilla and serve.
Fat 8gm, Carbs 17 gm, Protein 20 gm Fiber 6 gm Cal 226
List of Ingredients
3 tbs Garlic, raw
1/4 cup Soy sauce made from soy (tamari)
2 tbs Oil
2 tbs cider vinegar
2 tbs Sugar
1/2 tsp pepper
1 lb Beef raw
1 lb green beans, raw
1 cup peppers, green, raw
8 tortillas, Mama Lupe's
Instructions for Preparation
In a medium bowl, combine the garlic, soy sauce, oil, vinegar, and black pepper; set aside. Chop beef pieces into 1/2" strips. Trim ends from green beans and chop. Remove core from green pepper and chop. In a large skillet or wok, sear the beef pieces until no pink remains. Add the soy sauce mixture, the green beans, and bell pepper. Stir-fry for 10 minutes, or until the green beans are crisp-tender and most of the liquid has evaporated, stirring fequently. Put 1/8th of mixture into a Mama Lupe's low carb tortilla and serve.
Fat 8gm, Carbs 17 gm, Protein 20 gm Fiber 6 gm Cal 226
Monday, September 15, 2008
WHAT IS THE METFORMIN DOING?
Believe it or not, the old diabetes drug Metformin has been named as a significant anti-aging drug. To understand why this is so, we need to look at what Metformin does.
Metformin prevents the liver from making so much glucose, so when you take metformin, your fasting blood sugar (when you wake up in the morning) is usually lower. But that is not the only thing metformin does.
Metformin lowers bad cholesterol and increases the good cholesterol. Kudo's for that! But the most significant thing for anti-aging purposes is neither of these two good points.
Metformin is an anti-aging drug because it promotes the growth of new insulin receptors on cell membranes. According to Dr. Ward Dean, we are all going diabetic as we age, because we all lose insulin receptors as we age. It is just that some people are going diabetic faster than others.
By increasing the number of insulin receptors on cell membranes, metformin restores the calorie burning capabilities of youth. To people who are diabetic, this translates as lower blood sugar and the ability to handle more carbohydrates.
Dr. Ward Dean recommends Metformin for anyone over the age of 35. If you have been diagnosed diabetic, Type 1 or Type 2, work with your doctor and request Metformin. Even Type 1 diabetics can benefit. The extended release version does not cause as many intestinal upsets as the regular version, so ask for Metformin ER.
Metformin reduces the need for extra insulin, so work with your doctor and adjust your doseage of insulin. For many Type 2 diabetics, a good diet and exercise and Metformin is all that is necessary.
Metformin prevents the liver from making so much glucose, so when you take metformin, your fasting blood sugar (when you wake up in the morning) is usually lower. But that is not the only thing metformin does.
Metformin lowers bad cholesterol and increases the good cholesterol. Kudo's for that! But the most significant thing for anti-aging purposes is neither of these two good points.
Metformin is an anti-aging drug because it promotes the growth of new insulin receptors on cell membranes. According to Dr. Ward Dean, we are all going diabetic as we age, because we all lose insulin receptors as we age. It is just that some people are going diabetic faster than others.
By increasing the number of insulin receptors on cell membranes, metformin restores the calorie burning capabilities of youth. To people who are diabetic, this translates as lower blood sugar and the ability to handle more carbohydrates.
Dr. Ward Dean recommends Metformin for anyone over the age of 35. If you have been diagnosed diabetic, Type 1 or Type 2, work with your doctor and request Metformin. Even Type 1 diabetics can benefit. The extended release version does not cause as many intestinal upsets as the regular version, so ask for Metformin ER.
Metformin reduces the need for extra insulin, so work with your doctor and adjust your doseage of insulin. For many Type 2 diabetics, a good diet and exercise and Metformin is all that is necessary.
Monday, September 8, 2008
USING JUST IN TIME FOOD AT WORK
Since we are using "just in time" food to manage blood glucose, some people are worried that they can't pull this off at work. Nonsense.
When we eat five times per day, we are taking advantage of the fact that the body uses calories each time it digests food. So, the more often we eat (up to your target amounts for fat, protein, and carbs) the more our metabolism revs up.
The simple answer is to take your midmorning and midafternoon breaks to eat a balanced protein and carb snack. For me, that is a protein bar. And even if you don't take breaks at work, most people usually have time to eat a protein bar on the run.
But don't get stuck in the protein bar rut. You can have any protein source with any carb source, as long as the protein and carbs are equal. That could be a piece of chicken and an apple, a piece of ham and a peach, and so on. Use your imagination!
If you are eating a lot of protein bars, though, you are most likely not getting your 5 servings of fruit and veggies daily. So, at least half the time, use real food for your breaks, including fruit and veggies. But remember, you need protein to go along with any carbs to balance blood sugar.
When we eat five times per day, we are taking advantage of the fact that the body uses calories each time it digests food. So, the more often we eat (up to your target amounts for fat, protein, and carbs) the more our metabolism revs up.
The simple answer is to take your midmorning and midafternoon breaks to eat a balanced protein and carb snack. For me, that is a protein bar. And even if you don't take breaks at work, most people usually have time to eat a protein bar on the run.
But don't get stuck in the protein bar rut. You can have any protein source with any carb source, as long as the protein and carbs are equal. That could be a piece of chicken and an apple, a piece of ham and a peach, and so on. Use your imagination!
If you are eating a lot of protein bars, though, you are most likely not getting your 5 servings of fruit and veggies daily. So, at least half the time, use real food for your breaks, including fruit and veggies. But remember, you need protein to go along with any carbs to balance blood sugar.
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