Got GERD? Aka, acid reflux.
Another tip you might not have known is that food manufacturers add acid (Citric acid, absorbic acid, Vitamin C, etc) to foods pkgd, frozen and canned foods as a preservative to prolong shelf life and this additive typically makes the food as acidic as stomach acid. So, if you’re eating a lot of pkgd/processed foods and have problems with heartburn, reflux, e tc . you may want to consider eating a more natural diet and get the external acid out. On the other hand, if you’re not eating many processed foods (only once or twice a week) and still have GERD, then it’s likely that too much stomach acid is not the problem, but not enough. Instead of reaching for Tums or popping other anti-acids, try taking an over the counter supplement called HCI (hydrochloric acid) with some digestive enzymes. Typically the burn is from “not enough” stomach acid rather than too much.
Hard to imagine I know, so Google it and be your own detective.
Enjoy! Liberty =)
Thursday, April 21, 2011
Friday, April 8, 2011
The POWER of Positive Thought
Shared by The Diet Doc Your mind is your most powerful asset. Whatever you believe is your reality in the moment! If you are steeped in negative thinking, not only will you feel down, but you will also behave in a negative manner. You control your behavior with the manner in which you think! Take some time each morning to set yourself up for a powerfully positive day. That starts with a positive mindset. When you do this you command your subconscious to believe what you tell it. Set your goals in a way that says "I will do__________" rather than "I will not do_______________". You must be action-oriented. If your goals are stated in a stunted way, they do not allow for movement. If I say "I won't eat cake today...." it gives me nothing to move on except obsessing about cake. I will reframe and enter into a powerful, success-driven mindset with a statement like "I will fuel my body with nourishing, fiber-full carbs and lean protein!" A goal like this tells you exactly where to go and doesn't leave you wandering and lost. When you are dieting and working toward greater health, it's not just your body that requires a change. Your mind is equally as important!
Sunday, March 27, 2011
Recipe to share:
Breakfast for Kat
Ingredients P C F
• 5 slices turkey bacon 10 0 15
• 1/2 cup chopped onion .75 8 0
• 1/2 cup chopped green pepper (optional)
• 13 egg whites (large) 78 0 0
• 1 cup milk (1%) .5 12.3 2.5
• 1 (1 pound) bag of hash browns (I used fresh) 7 112 0
• 1 cup shredded Cheddar cheese (2%) 42 0 24
• 1 teaspoon salt (use sea salt, if you like)
• 1/2 teaspoon pepper
• ½ teaspoon crazy salt (optional) or 1 t dill weed
Directions
1. In a large skillet, crumble bacon and cook over medium heat with the chopped onion. Saute and set aside. (You may need to spray your pan with some cooking spray)
2. In a large bowl, whisk the eggs and milk. Stir in hash browns, cheese, salt, pepper, seasonings, onion-bacon mixture.
3. Transfer to a greased (with spray, of course) 13-in. x 9-in. x 2-in. baking dish. Bake, uncovered, at 350 degrees F for 35-45 minutes or until a knife inserted near the center comes out clean.
Here are the final numbers for the whole dish: P C F
146.2 132.3 41.5
I cut that into 8 servings, which gave me 18.2 16.5 5.1
Of course, you can always make your own variations…I would like more cheese! I divide up the portions after I cook it, and have them stored in ready-to-go storage containers. Just heat and serve, with no mess-- the other 7 times I eat it in the week!
Warning: This does not taste like delicious, cheesy pizza or rigatoni al forno. It’s food for the diet. It taste good, considering the numbers, but nothing you’d choose for a cheat meal!
Ingredients P C F
• 5 slices turkey bacon 10 0 15
• 1/2 cup chopped onion .75 8 0
• 1/2 cup chopped green pepper (optional)
• 13 egg whites (large) 78 0 0
• 1 cup milk (1%) .5 12.3 2.5
• 1 (1 pound) bag of hash browns (I used fresh) 7 112 0
• 1 cup shredded Cheddar cheese (2%) 42 0 24
• 1 teaspoon salt (use sea salt, if you like)
• 1/2 teaspoon pepper
• ½ teaspoon crazy salt (optional) or 1 t dill weed
Directions
1. In a large skillet, crumble bacon and cook over medium heat with the chopped onion. Saute and set aside. (You may need to spray your pan with some cooking spray)
2. In a large bowl, whisk the eggs and milk. Stir in hash browns, cheese, salt, pepper, seasonings, onion-bacon mixture.
3. Transfer to a greased (with spray, of course) 13-in. x 9-in. x 2-in. baking dish. Bake, uncovered, at 350 degrees F for 35-45 minutes or until a knife inserted near the center comes out clean.
Here are the final numbers for the whole dish: P C F
146.2 132.3 41.5
I cut that into 8 servings, which gave me 18.2 16.5 5.1
Of course, you can always make your own variations…I would like more cheese! I divide up the portions after I cook it, and have them stored in ready-to-go storage containers. Just heat and serve, with no mess-- the other 7 times I eat it in the week!
Warning: This does not taste like delicious, cheesy pizza or rigatoni al forno. It’s food for the diet. It taste good, considering the numbers, but nothing you’d choose for a cheat meal!
Wednesday, March 16, 2011
Don't let emotional eating get the best of you!!
Sharing other VIP's Experiences!:
Had a BAD Weekend...kind of gave up and in for a few days. =(
Comparing myself to others and dealing with low self esteem....
I find that this is so common....
It seems to be a trend that the most successful & beautiful people tend to not recognize how awesome they really are. When I got divorced a lifetime ago, I did some personal counseling & I learned to take a step back whenever I got in an uncomfort zone and try to put myself in other persons shoes for a minute....and almost always I realized that everyone else is also struggling with insecurities or fears and their intentions are really good, but their actions may come across as either that they are GREAT or they in a sense put u down to make themselves look better. I know this sounds like a shrink session but it really changed my life so that I reacted less emotionally and gave the other person the benefit of the doubt. So, what I'm saying is that those girls who had the boobs/arms were probably super insecure inside and if they were coming off as they could look great & still eat anything they want...yada, yada...they are most likely stressed out & have food issues at home. Even if they are well balanced, no one can eat like that all the time & keep a rockin physique. You have the luxury once a week to splurge & be 100% of the gang and when you reach your ultimate goal, you'll be able to splurge a few times per week with no consequences.
So no need to hate them...just join them....and everyone will b stressing out over ur perfection too. Lol. Know what i mean?
Its so hard to take that step back....
but I do know....this could be a tip of the day...u r so wise. :)
see u soon. Thanks!!!!!
Had a BAD Weekend...kind of gave up and in for a few days. =(
Comparing myself to others and dealing with low self esteem....
I find that this is so common....
It seems to be a trend that the most successful & beautiful people tend to not recognize how awesome they really are. When I got divorced a lifetime ago, I did some personal counseling & I learned to take a step back whenever I got in an uncomfort zone and try to put myself in other persons shoes for a minute....and almost always I realized that everyone else is also struggling with insecurities or fears and their intentions are really good, but their actions may come across as either that they are GREAT or they in a sense put u down to make themselves look better. I know this sounds like a shrink session but it really changed my life so that I reacted less emotionally and gave the other person the benefit of the doubt. So, what I'm saying is that those girls who had the boobs/arms were probably super insecure inside and if they were coming off as they could look great & still eat anything they want...yada, yada...they are most likely stressed out & have food issues at home. Even if they are well balanced, no one can eat like that all the time & keep a rockin physique. You have the luxury once a week to splurge & be 100% of the gang and when you reach your ultimate goal, you'll be able to splurge a few times per week with no consequences.
So no need to hate them...just join them....and everyone will b stressing out over ur perfection too. Lol. Know what i mean?
Its so hard to take that step back....
but I do know....this could be a tip of the day...u r so wise. :)
see u soon. Thanks!!!!!
Thursday, March 10, 2011
VIP Tip of the Day
FITNESSXT
The Science of The VIP Diet/Lifestyle Program
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
231.679.0252
Stuck on Dairy?
Did you know that it’s one of the Top allergen foods? Our bodies tend to lose the digestive enzymes for Lactose after infancy…plus it can be responsible for so many other symptoms you may not associate with a food allergy in your mind: Sinus allergies, skin eruptions, rashes, hives, excessive phleghm in the throat, digestive problems, acid reflux, inability to lose weight, auto-immune responses like sudden lupus, or arthritic symptoms, etc….
o The top allergen foods are: Eggs, nuts, dairy, soy and grains (glutens).
The solution: Become a carnivore!! No, it’s not bad for you as long as you search out free range sources….Free range beef, buffalo, venison, chicken/turkey, fish, seafood, etc.
Each morning, wake up your George Foreman grill and cook 1 pound of meat for each Adult and ½ pound for each child in the family….no I’m not kidding!! This will give the grown ups roughly 110 grams of protein and kids 55 grams each day. Baggie it up in 3-4 oz servings so you have 4-5 to spread throughout the day. Serve the meat with your choice of veggie, fruit/berry or tuber and you’ve got yourself a very easy to prepare day laid out for you that is VERY healthy and VERY satisfying. Rotate your meats on a 4 day cycle: For instance, day 1 = poultry, day 2 = free range beef, day 3 = fish/seafood, day 4 = free range wild game meats. This will give you and your family a complete array of amino acids and it’s the best way to prevent developing more food intolerances.
And as I’ve mentioned before, if you feed yourself or your kids grains the very first thing in the morning you’re setting them up for blood sugar fluctuations that can leave you/them inattentive or low energy all day long. Try it for a week and tell me how you feel. Your kids may complain for a day or two but eventually they will break the sugar/processed morning carb addition I promise.
It’s really a treat to feel good and be healthy!!
Enjoy!
Liberty
The Science of The VIP Diet/Lifestyle Program
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
231.679.0252
Stuck on Dairy?
Did you know that it’s one of the Top allergen foods? Our bodies tend to lose the digestive enzymes for Lactose after infancy…plus it can be responsible for so many other symptoms you may not associate with a food allergy in your mind: Sinus allergies, skin eruptions, rashes, hives, excessive phleghm in the throat, digestive problems, acid reflux, inability to lose weight, auto-immune responses like sudden lupus, or arthritic symptoms, etc….
o The top allergen foods are: Eggs, nuts, dairy, soy and grains (glutens).
The solution: Become a carnivore!! No, it’s not bad for you as long as you search out free range sources….Free range beef, buffalo, venison, chicken/turkey, fish, seafood, etc.
Each morning, wake up your George Foreman grill and cook 1 pound of meat for each Adult and ½ pound for each child in the family….no I’m not kidding!! This will give the grown ups roughly 110 grams of protein and kids 55 grams each day. Baggie it up in 3-4 oz servings so you have 4-5 to spread throughout the day. Serve the meat with your choice of veggie, fruit/berry or tuber and you’ve got yourself a very easy to prepare day laid out for you that is VERY healthy and VERY satisfying. Rotate your meats on a 4 day cycle: For instance, day 1 = poultry, day 2 = free range beef, day 3 = fish/seafood, day 4 = free range wild game meats. This will give you and your family a complete array of amino acids and it’s the best way to prevent developing more food intolerances.
And as I’ve mentioned before, if you feed yourself or your kids grains the very first thing in the morning you’re setting them up for blood sugar fluctuations that can leave you/them inattentive or low energy all day long. Try it for a week and tell me how you feel. Your kids may complain for a day or two but eventually they will break the sugar/processed morning carb addition I promise.
It’s really a treat to feel good and be healthy!!
Enjoy!
Liberty
Thursday, March 3, 2011
Recipe from a VIP
Thai Chicken Noodle Soup
2 chicken breasts, diced
2 grated carrots
2 poblano peppers diced
6 cups chicken stock
1 can of lite coconut milk
1/2 chopped onion
1 pack of rice noodles (Annie Chun's all natural asian cuisine 'brown rice noodles')
1 tbsp of curry powder
cilantro and basil to taste
You can also use any kinds of veggies you want, I always add kinda whatever I have
In a soup pot, base with olive oil
When ready, add onion and peppers, stir
Add 2 cloves of minced garlic
Season with salt and pepper and stir
Add carrots, chicken stock and 1/2 can of coconut milk
Put lid on pot and bring to a boil
Add chicken and simmer
After chicken cooks, add the noodles
When soup is done add some basil and cilantro, then curry powder
2 chicken breasts, diced
2 grated carrots
2 poblano peppers diced
6 cups chicken stock
1 can of lite coconut milk
1/2 chopped onion
1 pack of rice noodles (Annie Chun's all natural asian cuisine 'brown rice noodles')
1 tbsp of curry powder
cilantro and basil to taste
You can also use any kinds of veggies you want, I always add kinda whatever I have
In a soup pot, base with olive oil
When ready, add onion and peppers, stir
Add 2 cloves of minced garlic
Season with salt and pepper and stir
Add carrots, chicken stock and 1/2 can of coconut milk
Put lid on pot and bring to a boil
Add chicken and simmer
After chicken cooks, add the noodles
When soup is done add some basil and cilantro, then curry powder
Wednesday, January 26, 2011
The VIP Tip of the Day
Sorry...This is a LONG one!!
Bad Scale Days: This was a VIP Tip opportunity that I couldn’t pass up. Yesterday (Monday) I stepped on the bathroom scale (first thing in the morning after bathroom, sans clothing and before any food/coffee)….and most people would call this a BAD SCALE day, as it clocked me in at 4.4 lbs heavier than the day before. I chalked it up to my typical fluctuations and didn’t freak out, but I thought about all my VIP Clients who would immediately assume they had gained 4 pounds and WTF was going on??!! =)
Why didn’t I get upset too? As much as I HATE to see the number higher than my optimal weight, I knew that rationally it was NOT body fat.
Here was my reality check:
1. Even though my official cheat feeding was on Saturday (2 days prior), I did a guesstimate of my calories for that day and even with cheat(s) I calculated I was only over my maintenance calories by around 1000 calories. Knowing that there are 3500 calories in (1) pound of body fat, that took away the fear because I KNEW I hadn’t eaten an additional 14,000 calories. Man would I have been FULL! =)
2. Then I looked at body fluid levels. With each additional gram of carbs I consumed at my Cheat meal (yes, I had a fair amount of carbs with cheat…who wouldn’t??) there are roughly 3 grams of water that get attracted to and pulled in with that carb when it’s stored in my body. That process can happen over the course of 1-2 days following your cheat meal as you drink in more fluids…..Fyi ~ the water that gets stored with the carbs doesn’t magically appear from nowhere. It’s initially pulled out of your body (from digestive system and your cells) and then that water needs to be replaced from somewhere, so when you drink fluids it goes back to these sources to prevent dehydration. A natural process of the body….always striving to get back to normal.
3. Next culprit…sodium! Eating out and cheat meals are typically LOADED with sodium! Even processed (boxed, canned or packaged) foods at home can contain mass amounts of salt, but I tend to eat 99% primal when I’m not having a planned cheat meal, so I literally don’t get any processed sodium with my weekly meals… except for some sea salt which is waaaay different. So, this high level dose of processed salt affects a hormone called Aldosterone and causes the body to pull in more water…..another temporary inconvenience.
4. This one may be TMI, but also I look at my Elimination (or lack of). You are what you eat and you are what you don’t excrete! So, if you’ve not gone #2 in more than a day, then you’re literally storing the weight of those days food in your intestines and of course it’s going to show up on the scale…it doesn’t just evaporate. If you’re not going poo daily, then look at the amount of plant fiber you’re getting in your daily meals. Slim to none? Then don’t expect to have regular bathroom habits. And don’t even think of adding in stool softeners or over the counter laxatives as they just mask the problem, not fix it. Also, did you take the time to sit down and let nature take its course today or did you ignore that faint little cramping and rush off to work and then the feeling eventually passed? .
5. More food for thought….Food Intolerances. If you’re eating foods that you’re body is intolerant and/or allergic to, you’re not going to assimilate any nutrition from that meal and it will be more or less just empty calories that you’re feeding your body. Where do empty calories go? To your BUTT of course! …LOL. You’re body is all about getting fuel (vitamins, minerals and amino acids to rebuild the cells) and when these don’t come in to the blood stream with a meal then the body keeps searching for more (in the form of hunger)….so did you ever wonder why when you eat a cheat meal you’re still hungry soon after? Well, besides the fact that you probably just sent your blood sugar thru the roof and had a subsequent blood sugar crash, you’re body sensed starvation….yes, starvation as even though you put food in your mouth, the cells didn’t get anything they needed out of the food and sent it downward to sit around in your intestines for a while. A sad but interesting fact is that overweight and/or obese people are actually malnourished. Sure, they get plenty of food, but no nutrients. Argh!
6. Back to the food intolerances/allergies….how do you know if you have them? Besides some of the obvious symptoms (abdominal bloating, cramping, acid reflux, IBS, constipation, diarrhea, etc) it will show up in some people as an itch (maybe in the ears or other end), skin eruptions (acne), frequent colds/flu, mood changes, etc. If you’re observant enough, and are keeping a food journal, you can typically track which foods may be affecting you. The common ones are wheat/glutens, yeast, eggs, dairy, nuts, and soy…but it can also be a ton of others. If you want the easy way to find out, then you make an appt with a holistic doctor and have them order IgG/IgE food allergen tests and you get a cool report back in the mail with an outline of the foods you definitely should not eat and a menu of alternative foods you can eat. This method can be a little pricey though….but so is going to the doctor 2 times a year for respiratory infections, spending tons of $ on diets and weight loss products, etc.
7. What can we take home from this? I know that by the end of the week (Friday weigh in) that I’ll likely be right back down to my maintenance weight and if I’m not, then I can start to go back thru my daily food logs to make sure I’m being objective about the overall amount of calories I take in over the week. If everything for the previous week was right on track and I KNEW I had not turned 6 ounces of meat into 3 ounces due to the mind rationalizing this over time….THEN I could start to look at other factors, like female hormonal shifts (monthly changes in Progesterone can cause water retention), stress levels (the stress hormones Cortisol, Adreneline/Nor-Adrenaline promote fat storage around your abdomen), etc and if none of these seemed likely, then I’d pay more attention to my food portions the next week.
8. An important note I want to make is that IF you suspect that you are having PMS bloat or food reactions, etc. DON’T use this as an excuse to rationalize why you’re gaining weight. PMS only lasts a week, so if you’re weight is not back down then you’d better start looking elsewhere for reasons. As well as if you have known food intolerances, then DON’T eat those foods (you’ll need to do food elimination for a period of 3-6 months then re-introduce it slowly) because if you do eat them, you’ve just sabotaged any nutrients you would have gotten from any of the food from that meal….and again, guess where it’s going?? If you’re under a lot of stress, re-evaluate what changes you can make in your life to lesson them. And lastly if you have it in your mind that you are gaining muscle at the gym and muscle weighs more than fat….it is not likely. To gain 1-2 solid pounds of muscle over the course of a year is a HUGE accomplishment!! Remember that your body is always in flux…breaking down muscle and building new, so everything has to be optimal conditions for you to retain extra muscle. Not to discourage you, because it can be done but not so much under dieting conditions as you are “supposed to be” in a calorie deficit, which is not what one needs to gain muscle. The good news is that if your goal is to lose weight you can preserve the muscle you already have by eating the recommended amount of protein on your Rx at each feeding. Hurray!! =)
I hope this has been helpful…..information is just that: Information to help you make educated decisions. Use it for self-improvement or ignore it and don’t get pissed off if the scale is having a bad day.
Happy weigh ins! …..Liberty
Bad Scale Days: This was a VIP Tip opportunity that I couldn’t pass up. Yesterday (Monday) I stepped on the bathroom scale (first thing in the morning after bathroom, sans clothing and before any food/coffee)….and most people would call this a BAD SCALE day, as it clocked me in at 4.4 lbs heavier than the day before. I chalked it up to my typical fluctuations and didn’t freak out, but I thought about all my VIP Clients who would immediately assume they had gained 4 pounds and WTF was going on??!! =)
Why didn’t I get upset too? As much as I HATE to see the number higher than my optimal weight, I knew that rationally it was NOT body fat.
Here was my reality check:
1. Even though my official cheat feeding was on Saturday (2 days prior), I did a guesstimate of my calories for that day and even with cheat(s) I calculated I was only over my maintenance calories by around 1000 calories. Knowing that there are 3500 calories in (1) pound of body fat, that took away the fear because I KNEW I hadn’t eaten an additional 14,000 calories. Man would I have been FULL! =)
2. Then I looked at body fluid levels. With each additional gram of carbs I consumed at my Cheat meal (yes, I had a fair amount of carbs with cheat…who wouldn’t??) there are roughly 3 grams of water that get attracted to and pulled in with that carb when it’s stored in my body. That process can happen over the course of 1-2 days following your cheat meal as you drink in more fluids…..Fyi ~ the water that gets stored with the carbs doesn’t magically appear from nowhere. It’s initially pulled out of your body (from digestive system and your cells) and then that water needs to be replaced from somewhere, so when you drink fluids it goes back to these sources to prevent dehydration. A natural process of the body….always striving to get back to normal.
3. Next culprit…sodium! Eating out and cheat meals are typically LOADED with sodium! Even processed (boxed, canned or packaged) foods at home can contain mass amounts of salt, but I tend to eat 99% primal when I’m not having a planned cheat meal, so I literally don’t get any processed sodium with my weekly meals… except for some sea salt which is waaaay different. So, this high level dose of processed salt affects a hormone called Aldosterone and causes the body to pull in more water…..another temporary inconvenience.
4. This one may be TMI, but also I look at my Elimination (or lack of). You are what you eat and you are what you don’t excrete! So, if you’ve not gone #2 in more than a day, then you’re literally storing the weight of those days food in your intestines and of course it’s going to show up on the scale…it doesn’t just evaporate. If you’re not going poo daily, then look at the amount of plant fiber you’re getting in your daily meals. Slim to none? Then don’t expect to have regular bathroom habits. And don’t even think of adding in stool softeners or over the counter laxatives as they just mask the problem, not fix it. Also, did you take the time to sit down and let nature take its course today or did you ignore that faint little cramping and rush off to work and then the feeling eventually passed? .
5. More food for thought….Food Intolerances. If you’re eating foods that you’re body is intolerant and/or allergic to, you’re not going to assimilate any nutrition from that meal and it will be more or less just empty calories that you’re feeding your body. Where do empty calories go? To your BUTT of course! …LOL. You’re body is all about getting fuel (vitamins, minerals and amino acids to rebuild the cells) and when these don’t come in to the blood stream with a meal then the body keeps searching for more (in the form of hunger)….so did you ever wonder why when you eat a cheat meal you’re still hungry soon after? Well, besides the fact that you probably just sent your blood sugar thru the roof and had a subsequent blood sugar crash, you’re body sensed starvation….yes, starvation as even though you put food in your mouth, the cells didn’t get anything they needed out of the food and sent it downward to sit around in your intestines for a while. A sad but interesting fact is that overweight and/or obese people are actually malnourished. Sure, they get plenty of food, but no nutrients. Argh!
6. Back to the food intolerances/allergies….how do you know if you have them? Besides some of the obvious symptoms (abdominal bloating, cramping, acid reflux, IBS, constipation, diarrhea, etc) it will show up in some people as an itch (maybe in the ears or other end), skin eruptions (acne), frequent colds/flu, mood changes, etc. If you’re observant enough, and are keeping a food journal, you can typically track which foods may be affecting you. The common ones are wheat/glutens, yeast, eggs, dairy, nuts, and soy…but it can also be a ton of others. If you want the easy way to find out, then you make an appt with a holistic doctor and have them order IgG/IgE food allergen tests and you get a cool report back in the mail with an outline of the foods you definitely should not eat and a menu of alternative foods you can eat. This method can be a little pricey though….but so is going to the doctor 2 times a year for respiratory infections, spending tons of $ on diets and weight loss products, etc.
7. What can we take home from this? I know that by the end of the week (Friday weigh in) that I’ll likely be right back down to my maintenance weight and if I’m not, then I can start to go back thru my daily food logs to make sure I’m being objective about the overall amount of calories I take in over the week. If everything for the previous week was right on track and I KNEW I had not turned 6 ounces of meat into 3 ounces due to the mind rationalizing this over time….THEN I could start to look at other factors, like female hormonal shifts (monthly changes in Progesterone can cause water retention), stress levels (the stress hormones Cortisol, Adreneline/Nor-Adrenaline promote fat storage around your abdomen), etc and if none of these seemed likely, then I’d pay more attention to my food portions the next week.
8. An important note I want to make is that IF you suspect that you are having PMS bloat or food reactions, etc. DON’T use this as an excuse to rationalize why you’re gaining weight. PMS only lasts a week, so if you’re weight is not back down then you’d better start looking elsewhere for reasons. As well as if you have known food intolerances, then DON’T eat those foods (you’ll need to do food elimination for a period of 3-6 months then re-introduce it slowly) because if you do eat them, you’ve just sabotaged any nutrients you would have gotten from any of the food from that meal….and again, guess where it’s going?? If you’re under a lot of stress, re-evaluate what changes you can make in your life to lesson them. And lastly if you have it in your mind that you are gaining muscle at the gym and muscle weighs more than fat….it is not likely. To gain 1-2 solid pounds of muscle over the course of a year is a HUGE accomplishment!! Remember that your body is always in flux…breaking down muscle and building new, so everything has to be optimal conditions for you to retain extra muscle. Not to discourage you, because it can be done but not so much under dieting conditions as you are “supposed to be” in a calorie deficit, which is not what one needs to gain muscle. The good news is that if your goal is to lose weight you can preserve the muscle you already have by eating the recommended amount of protein on your Rx at each feeding. Hurray!! =)
I hope this has been helpful…..information is just that: Information to help you make educated decisions. Use it for self-improvement or ignore it and don’t get pissed off if the scale is having a bad day.
Happy weigh ins! …..Liberty
Wednesday, January 5, 2011
Tip of the Day 1-5-11
Recipe of Day: Turkey Bacon Egg White Wrap
Ingredients
1 low carb whole wheat tortilla
2 egg whites
2 slices turkey bacon
1/4 cup chopped broccoli (fresh or frozen)
1 slice monterey or pepper jack cheese
2 tbsp salsa for garnish
Directions
Heat pan and add egg whites, broccoli and turkey bacon. Cook until egg whites are fluffy and bacon is cooked through. Wrap in whole wheat tortilla with 1 slice monterey jack cheese. Add salsa for garnish.
Number of Servings: 1
Nutrition per Serving: 21.5 protein, 17 carbs, 14 fats (fats can and for most of your should be reduced by using fat free cheese)
Ingredients
1 low carb whole wheat tortilla
2 egg whites
2 slices turkey bacon
1/4 cup chopped broccoli (fresh or frozen)
1 slice monterey or pepper jack cheese
2 tbsp salsa for garnish
Directions
Heat pan and add egg whites, broccoli and turkey bacon. Cook until egg whites are fluffy and bacon is cooked through. Wrap in whole wheat tortilla with 1 slice monterey jack cheese. Add salsa for garnish.
Number of Servings: 1
Nutrition per Serving: 21.5 protein, 17 carbs, 14 fats (fats can and for most of your should be reduced by using fat free cheese)
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