English Toffee Brownie - 6 servings
10 tbsp egg substitute
1.5 cup Splenda
3 tbs butter substitute (Brummel and Brown is good)
1 tbs corn meal
1/3 cup evaporated fat free milk
1 tsp vinegar
1.5 tsp vanilla extract
2 pckge vanilla protein pudding/shake
1/2 crushed 'Nilla Wafers
Crush 7 Nilla wafers. Spray 8 by 8 pan with spray, and pour dusting of nilla wafers on to pan, then spray again. Bake 5 minutes at 350F.
Mix all other ingredients and pour over crumb crust. Bake at 300F 5 minutes, rotate, then bake another 5 minutes, turn, and so on for total cooking time of 25 minutes.
Top with cream cheese frosting. Cut into 6 servings.
CREAM CHEESE FROSTING
7.5 oz fat free cream cheese
1/2 cup Splenda
1 tbsp vanilla
Mix all - makes 6 servings for topping English Toffee Brownie
Total Nutritionals for English Toffee Brownie:
Fat 5gm, Carbs 9gm, Protein 15gm Cal 133
Wednesday, March 28, 2007
RESOURCE: CALORIEKING.COM
There is a great searchable food database at http://www.calorieking.com that is free for any user. They also have great software with the entire USDA food database in it.
This software will help you use any food to hit your targets for fat, protein, and carbs. Click and drag the foods you use into your daily diary. The software is worth every penny, so don't hesitate to download and use it!
This software will help you use any food to hit your targets for fat, protein, and carbs. Click and drag the foods you use into your daily diary. The software is worth every penny, so don't hesitate to download and use it!
MUSCLE RULES
By now, you should be losing weight if you are sticking to a balanced carb and protein diet. But if you are losing muscle as part of that weight loss, you are slowing your metabolism down. It would be better not to diet at all than to lose muscle as you lose weight.
The protein and carb balance is computed on how many pounds of muscle you have now. You can find this out with a body composition scale - if you have to, just subtract your fat from your total weight to learn how much muscle you have. Your protein and carb targets are set by eating one gram of protein and carbs for every pound of lean body mass, or muscle, that you have.
For most women, this is 90 to 100 grams of protein and carbs per day. For most men, this is anywhere from 125 grams of protein and carbs to 150 grams of protein and carbs. Both men and women need 25 to 30 gm dietary fat, and both men and women need an additional 10 gm of omega 3 fats (flax or fish oil, or a mixture of these.)
If you suddenly stopped losing weight, it is most likely that you are not eating enough. The body goes into starvation mode and starts eating muscle. If this happens, just push up your protein and carb intake in equal amounts. Like magic, you will begin to lose weight again.
This phenomenon happens most often when people decide to starve themselves and knock themselves out at the gym. "Eat less, exercise more" is the WORST advice for weight loss, because it almost always leads to muscle loss. Instead, make sure you get one gram protein and one gram carbs for each pound of lean muscle you have. And don't forget to have an additional protein bar for every half hour of exercise. If you excercise for an hour, have the protein bar before you exercise, and a protein drink and a piece of fruit after you exercise.
The pattern we look for in successful weight loss is: loss of 2 lbs fat per week, and GAIN of around a pound of muscle. In my case, I lost 100 lbs, and GAINED 30 pounds of muscle. Each additional pound of muscle gained burns 13 calories per day. So, in my case, I am now burning 390 calories a day MORE than I did when I weighed 283.
Muscle rules.
Martha
The protein and carb balance is computed on how many pounds of muscle you have now. You can find this out with a body composition scale - if you have to, just subtract your fat from your total weight to learn how much muscle you have. Your protein and carb targets are set by eating one gram of protein and carbs for every pound of lean body mass, or muscle, that you have.
For most women, this is 90 to 100 grams of protein and carbs per day. For most men, this is anywhere from 125 grams of protein and carbs to 150 grams of protein and carbs. Both men and women need 25 to 30 gm dietary fat, and both men and women need an additional 10 gm of omega 3 fats (flax or fish oil, or a mixture of these.)
If you suddenly stopped losing weight, it is most likely that you are not eating enough. The body goes into starvation mode and starts eating muscle. If this happens, just push up your protein and carb intake in equal amounts. Like magic, you will begin to lose weight again.
This phenomenon happens most often when people decide to starve themselves and knock themselves out at the gym. "Eat less, exercise more" is the WORST advice for weight loss, because it almost always leads to muscle loss. Instead, make sure you get one gram protein and one gram carbs for each pound of lean muscle you have. And don't forget to have an additional protein bar for every half hour of exercise. If you excercise for an hour, have the protein bar before you exercise, and a protein drink and a piece of fruit after you exercise.
The pattern we look for in successful weight loss is: loss of 2 lbs fat per week, and GAIN of around a pound of muscle. In my case, I lost 100 lbs, and GAINED 30 pounds of muscle. Each additional pound of muscle gained burns 13 calories per day. So, in my case, I am now burning 390 calories a day MORE than I did when I weighed 283.
Muscle rules.
Martha
SUNRISE BREAKFAST
This is the breakfast everyone loves, but it is updated to manage blood sugar. It is cheesy egg beaters, turkey bacon, and potatoes, only for low glycemic reasons, the potato is a sweet potato!
SUNRISE BREAKFAST
6 tbs egg substitute
1 serving turkey bacon
1 tbs cheese
1/2 cup cooked sweet potato
pan spray
Cook sweet potato and measure 1/2 cup. Cook turkey bacon.. Spray pan with cooking spray and scramble the egg substitute. Top eggs with cheese. Serve hot.
Fat 8gm, carbs 25gm, protein 18gm Calories 248
SUNRISE BREAKFAST
6 tbs egg substitute
1 serving turkey bacon
1 tbs cheese
1/2 cup cooked sweet potato
pan spray
Cook sweet potato and measure 1/2 cup. Cook turkey bacon.. Spray pan with cooking spray and scramble the egg substitute. Top eggs with cheese. Serve hot.
Fat 8gm, carbs 25gm, protein 18gm Calories 248
Monday, March 26, 2007
THE EASIEST, BEST DESSERT IN THE WORLD
Every afternoon at 3PM, I have the 4th mini-meal for the day, so that I hit my targets of 25gm fat, 100gm protein, and 100 carb grams. I balance my protein grams and carb grams to control my blood sugar - equal amounts of "kindling" and "overnighters" so that the food itself stabilizes my blood sugar. Most of the time, I just have a protein bar with equal amounts of protein and carbs. But, whenever I can, instead of the protein bar, I have this dream creation.
EASIEST, BEST DESSERT IN THE WORLD
1 cup Bavarian Tort Fruit - mixed strawberries, cherries, and raspberries
1 pckge Protidiet tropical fruit concentrate protein drink
2 tbs Land O'Lakes sugar free whipped cream
Drizzle tropical fruit protein concentrate over fruit mixture. Top with sugar free whipped cream.
Fat 2gm, Carbs 15gm, Protein 15gm
I'm in heaven!
Martha
EASIEST, BEST DESSERT IN THE WORLD
1 cup Bavarian Tort Fruit - mixed strawberries, cherries, and raspberries
1 pckge Protidiet tropical fruit concentrate protein drink
2 tbs Land O'Lakes sugar free whipped cream
Drizzle tropical fruit protein concentrate over fruit mixture. Top with sugar free whipped cream.
Fat 2gm, Carbs 15gm, Protein 15gm
I'm in heaven!
Martha
Friday, March 23, 2007
SIGNIFICANT RISKS TO WEIGHT LOSS
At 283, I was morbidly obese. This put me at risk for gallstones, among other health problems. But most people are not aware that weight loss INCREASES your risk for gallstones.
As you lose weight, the cholestrol and waste products from emptying cells goes in to your blood stream. The liver then filters your blood, and puts the extra waste into your bile. The loaded bile is then collected in your gall bladder.
The gall bladder needs to purge, or empty, at least once a day. A low fat diet is not enough to purge the gall bladder unless the amount of dietary fat exceeds 10gm for any given meal.
This is one reason you want to make sure you are taking your flax and fish oil supplements, up to 10gm per day on the 25gm fat, 100gm protein, and 100gm carbs. This helps "emulsify" the bile and keep the gall bladder purging.
If you are losing weight, and you have a pain in your rib area or back, be sure to get it checked out with a doctor. In my case, I checked in to the hospital, and they did not let me out for 4 months. I was in intensive care for 1 week and nearly lost my life. It was gallstone pancreatitis, and it was in the hospital that I learned that 25gm of dietary fat is not enough to keep the gallbladder purging. But since I could not prove that my gallstones came from a diet, I decided to not sue the doctor who gave me the original diet. But just be aware, if you are obese, you are at risk for gallstones, and if you are on a lowfat diet, you increase that risk.
Lots of good reasons to take those omega 3's. How about not having gallstone pancreatitis? Sounds like a good reason to me.
As you lose weight, the cholestrol and waste products from emptying cells goes in to your blood stream. The liver then filters your blood, and puts the extra waste into your bile. The loaded bile is then collected in your gall bladder.
The gall bladder needs to purge, or empty, at least once a day. A low fat diet is not enough to purge the gall bladder unless the amount of dietary fat exceeds 10gm for any given meal.
This is one reason you want to make sure you are taking your flax and fish oil supplements, up to 10gm per day on the 25gm fat, 100gm protein, and 100gm carbs. This helps "emulsify" the bile and keep the gall bladder purging.
If you are losing weight, and you have a pain in your rib area or back, be sure to get it checked out with a doctor. In my case, I checked in to the hospital, and they did not let me out for 4 months. I was in intensive care for 1 week and nearly lost my life. It was gallstone pancreatitis, and it was in the hospital that I learned that 25gm of dietary fat is not enough to keep the gallbladder purging. But since I could not prove that my gallstones came from a diet, I decided to not sue the doctor who gave me the original diet. But just be aware, if you are obese, you are at risk for gallstones, and if you are on a lowfat diet, you increase that risk.
Lots of good reasons to take those omega 3's. How about not having gallstone pancreatitis? Sounds like a good reason to me.
Thursday, March 22, 2007
TESTIMONIAL
Here is a recent testimonial from someone I coached. They are diabetic, and just started learning to use a balanced carb and protein diet.
"Here it is today, my 11th day....I've lost 8 pouunds!!! Down 2" in my waist. Fasting blood sugar was 119 today, which is the lowest it's EVER been! I haven't taken meds in 3 days, because my blood sugar was dropping so quickly with meds. I'm not hungry, yet it seems I eat all the time, and I'm constantly looking for food in order to get enough calories, carbs, and protein in for the day. I have to laugh when I sit down at the computer and think, "Oh gee.....I have to eat so much more today to get those numbers up!" I'm actually hunting for a food to increase my calories....who would have thought that would ever happen??? I can't imagine how many calories I used to eat that were so empty in nutrition, yet left me searching for more in order to satisfy my hunger. I'm no longer afraid of carbs because I now know to always combine a protein (THANK YOU MARTHA!!!) I thought she was crazy to think I could get by on 1000 calories a day!"
"Here it is today, my 11th day....I've lost 8 pouunds!!! Down 2" in my waist. Fasting blood sugar was 119 today, which is the lowest it's EVER been! I haven't taken meds in 3 days, because my blood sugar was dropping so quickly with meds. I'm not hungry, yet it seems I eat all the time, and I'm constantly looking for food in order to get enough calories, carbs, and protein in for the day. I have to laugh when I sit down at the computer and think, "Oh gee.....I have to eat so much more today to get those numbers up!" I'm actually hunting for a food to increase my calories....who would have thought that would ever happen??? I can't imagine how many calories I used to eat that were so empty in nutrition, yet left me searching for more in order to satisfy my hunger. I'm no longer afraid of carbs because I now know to always combine a protein (THANK YOU MARTHA!!!) I thought she was crazy to think I could get by on 1000 calories a day!"
Subscribe to:
Posts (Atom)
