This morning my fasting glucose was 94. Not bad, but not good either. Considering my Romanesque over indulgence in tribute to saturnalia that we call Christmas, I was expecting much worse. I also had to loosen my belt a notch this morning. It doesn't seem likely at this point that I'll make my goal of getting back to my October weight and waist measurement. I am not sure at this point what my waist is, but given that I had to loosen my belt, it moved in the wrong direction. I often wonder about the effect of long nights and short days. Many cultures the world over have historically over-indulged around this time of year. Perhaps some archetypal part of our Jungian psyche needs the bright lights and festivities to ward off doldrums many get from lack of sunlight. The coldest part of the winter is at hand, are we storing up fat to prepare for the depravation that it has brought in the past? Today of course, for most of us, the hardship of winter is an inconvenience at worst. The closest we get to depravation are all the New Years resolutions of diet and exercise that are forgotten by St Patrick’s Day. As this year closes, I reflect on the mistakes of the past year, not to beat myself up, but as a learning tool, so I can do better next year. One of my biggest downfalls this past year was watching the scale too closely. There were times when the tape measure was moving the right direction, but the scale went the wrong direction causing me to change course and second guess what I was doing. Generally this would lead to me trying to add something new to the mix, or changing exercise plans, or some other tweak that would ultimately de-rail progress and I'd be right back where I started from. Lesson from this, if the waist is shrinking, ignore the damn scale. Ultimately body fat levels are more important than the number on the scale, but last year my goal was tied to a number on the scale. So this coming year my goal is going to be tape measure based, a 34 inch waist. The lowest I got this past year was 36 inches. I believe if I had trusted the plan I had originally set up, and not continually changed direction, I would already have a 34 inch waist and could shoot for, dare I say it, a 30 inch waist. Or even better try to get back to the measurements I had when I graduated from college. But one step at a time. Later this week I'll post my waist measurement for all to see, and also an outline of my plan. In all likely hood it will revolve around High Intensity Training and carb controlled eating, shocking is it not?
Sunday, December 17, 2006
Sunday, December 10, 2006
Thursday, November 30, 2006
A recent article by Adam Campbell, a writer for "Men's Health" magazine has created a great deal of noise in the blogoshere and elsewhere. As noted by Regina Wilshire, the ADA, is losing its credibiltiy, fast. "Men's Health" is a pretty mainstream amagazine, and not usually on the fore front of any nutrirional movement. Though it is published by Rodale who also publishes the South Beach Diet and associated books, the magazine is generally not considered a source for low carb information. In retrospect however, "Men's Health" has been about controlled carb eating for quite a while. I happen to have 2 different books from "Men's Health", "The Abs Diet" by David Zinczenko, and the "Testosterone Advantage Plan" by L. Schuler, A. Campbell, M. Mejia, and J. Volek. So I decided to took a fresh look at the diet information each of these books.
The TAP diet is a reduced carb, high protein (33,34,33 c-p-f) version of the Mediterranean diet. In a nut shell its the same diet I described in one of my earlier blogs, and probably where I got the idea from in the first place. Published back in 2002, I had not read the book in quite a while. So I read it again. While reading through the book this time, the one downfall I notice is that the info is sold as a short term "diet and exercise plan", not as a lifestyle. Advice on protein, eat lots; on Fat, get plenty, mostly from mono-unsaturated sources; on carbs, eat low GI and not too many. Advice on exercise, skip the cardio and lift weight. Solid advice - yes, but, designed to keep the reader comming back to buy the next book. Still, the information stands on its own, and for those not in need of a ketogenic diet, it will certainly lead to a reduced carb intake and a healthier diet than many currenlty eat. If you can overlook the 9 week thing, and convince yourself that this is the way your going to eat period, and couple it with any reasonable exercise plan, you are well on your way to an active healthy lifestyle.
Lifestyle is the key word for "The Abs Diet". While the marketing premise for the book is to get "6 pack Abs", the book sets about letting the reader know that not everyone will really get a 6 pack. Rather than focusing on specific amounts of any given macro-nutrient, the eating plan is based around "power foods" that have a high nutrient density, combined with adequate protien, and a moderate to low glycemic load. When I read and tried this plan last year, I didn't do well, but I also didn't do it correctly either. The first time through the book, I skimmed major sections like yea yea, just tell me what to eat. What I missed was the part about controlling the glycemic load of each meal, and your whole day. Unlike the TAP, this is presented as a permanent way of eating. So impressed was I after a second reading that I went out and got the The Abs Diet 6-Minute Meals for 6-Pack Abs . With a title like that how could I resist. The book isn't really about recipes, but food combinations, that meet our nutritional needs. The combinations are definately male oriented, though women may like them too. The whole package works when paired with any reasonable exercise plan. For those who are overweight and have not progressed into diabetes, this plan provides the ounce of prevention that will prevent the need for more drastic measures later. Advice on protein, eat some at every meal and snack, but keep it mostly lean; on fats, olive oil and nuts are your freind eat them every day; on carbs, eat the right ones focusing on nutritive value and glycemic load. Exercise advice, Circuit train and do Intervals.
Wednesday, November 29, 2006
Monday, November 27, 2006
Wednesday, November 22, 2006
Monday, November 20, 2006
Tuesday, November 14, 2006
Thursday, November 09, 2006
Monday, November 06, 2006
Thursday, November 02, 2006
Monday, October 30, 2006
Monday, October 23, 2006
Most slender, as opposed to skinny, people I know do not eat a reduced/low carb diet. They, in fact, tend to eat a generally carb rich diet. Oddly enough, most of the non-slender people I know also eat a carb rich diet. In both casual conversation, and through general anecdotal observation, it appears on the surface that little difference exists in the content of their respective diets. The biggest difference I've noticed is in their attitude about food. The slender folks tend to not think a great deal about food, the non-slender, are obsessed with it. The slender never profess to being on a diet, the non-slendar are always on a diet, recovering from a diet, or looking for their next diet. The slender folks frequently leave food un-eaten, be it a donut at a meeting, or lunch at a restaurant. The non-slender folks clean their plate, every time. In an informal survey, I kept track over a week of who came by my cubical to discuss something, vs those who sent me an email or called me. Guess what. The slender folks were three time as likely to get up and come over then were the non slender folks. While all of this is highly anecdotal, I'll wager one Internet dollar that if you look around your observations will come right close to the same thing. So, on casual observation, the difference between the slender and non-slender, is that the slender folks eat less and move more. Hmmm, that sounds familiar. 30 years ago when the low fat, high carb thing started to gain traction, some one asked the question, what's the difference between skinny and fat people, and who are the most skinny people? Guess who they picked to model dietary and exercise recommendations after?? Marathon Runners. Yup, our high carb, low fat diet, plus an hour a day of exercise, recommended by the government, is based on the needs of marathon runners. Explains a lot doesn't it.
Oddly enough, one of the reasons Dr Atkins may not have been as successfully with his diet the first time around, is that it was hardly unique. Most of the popular diets of the time were based on lean protein, and vegetables. Tuna fish, cottage cheese and salads were the dietary staples of those wishing to shed a few pounds. Pasta was not the love child it is today, and most diets started by cutting down/out bread and potatoes. Explain to me again some one please, why we gave up the four basic food groups in favor of the pyramid?
My personal favorite, The Drinking Mans Diet . The Rat Pack would approve.
Thursday, October 19, 2006
Monday, October 16, 2006
Thursday, October 12, 2006
I've read and enjoyed several of Lou's other books, I like his style of writing and find his work entertaining and informative. His style is such that he comes across like an every-man. This book, to me, is the logical successor to his popular Testosterone Advantage plan. The diet advice and planing is similar but updated. He recommends a zone like diet with a focus on protein, fruits, vegetables and whole grains. Nothing revolutionary, just good advice for folks who exercise hard and regularly. The exercise plans follow a similar periodization scheme. Fat loss circuit, Medium reps for Hypertrophy, and low reps for strength. These routines are not for the faint of heart. They are demanding. The routines are designed by Alwyn Cosgrove, who lives up to his reputation as "the evil Scotsman". They are medium volume, moderate intensity routines that even the well conditioned will find a challenge. While there is a break in routine, I would not recommend this book to some one who has not worked out regularly for at least six months. But for some one looking to move from beginner to intermediate, or an intermediate looking for a change of pace, this would be an outstanding resource.
The Glycemic-Load Diet
Written by Rob Thompson, this is an ok book for someone who already understands the concept of glycemic load. For a person who has no idea, it could be very confusing as he uses different values than all other standard resources relating to glycemic load. His dietary advice could be summed up thusly, don't eat sugar or grains. Not necessarily bad advice, but he really doesn't paint a complete picture of what glycemic load is. His whole eat chocolate candy to avoid carb cravings made me go "hmmmmm". On the upside, if you follow his recommendations you will eat a healthy, generally nutritious diet. Two thirds of the book is recipes, some good, some not so good, IMHO. I actually think of this book more as user friendly introduction to low carb eating than a guide to eating based on glycemic load.
The GL Diet
Written by Nigel Denby, this book is in many ways the companion to, and the missing parts of the Rob Thompson book. While this book too, is two thirds recipes, it gives a much more useful method for dealing with glycemic load based eating. The summary version of this diet would be, don't eat junk food, get your carbs from vegetables and fruits first, and keep your daily GL under 80. Not bad advice, and it rely's on standard GL values available on the web and in many books related to the glycemic index. I would recommend this as a first book on glycemic load based eating, then followed by Thompson's book to round out the picture.
Wednesday, October 04, 2006
Monday, October 02, 2006
Thursday, September 28, 2006
Thursday, September 21, 2006
Fish Stew with Beans
Traditionally this would be made with Salt Cod, but I've used many different fish with success
1 lb firm white fish
2 cups Cooked Cannellini beans (can use canned if needed just rinse them well)
2 cups Diced Tomatoes (May used canned)
1 cup stock (may sub half with wine)
1 small onion chopped
2 cloves garlic chopped
1 tbsp butter
1 tbsp olive oil
thyme, orgeno,salt,pepper, and crushed red pepper to taste
Heat butter and oil in a heavy skillet on med heat. When oil is at temperature, add onions and red pepper and saute till onion is soft. Add garlic and cook for a minute then add stock, tomatoes, beans and seasonings. bring to a simmer. Place fish on top of stew and cover tightly. Cook till fish is done, it should fall apart. When serving, drizzle with olive oil, and a dash of fresh romano cheese.
Tuesday, September 19, 2006
Friday, September 15, 2006
Tuesday, September 12, 2006
How do I know how much I should eat? I am so glad you asked. I'll make it easy for you, go to Exrx.net and plug in the numbers, no math required on your part. Now you need to know how much protein to eat. Very simple, eat 1 gram of protein for every 1 lb. of body weight, or for those of you in metric countries 2 grams per kilogram. Yes I know its not the exact same amount, but I'm trying to keep it simple. Take your protein grams and multiply that number by 4. Thats your calories from protein. Subtract that number from your caloric requirements. Divide the remainder by 2. Thats how many calories you should get each from carbs and fat.
Wt = 200lbs
Cal Rq = 2500
Protein = 200g x 4 = 800 cal
2500 - 800 = 1700
1700 / 2 = 850
850 cal /4 = 212g Carb
850 cal / 9 = 94g fat
212g @@##CARB!!! thats not very low carb you say. Compared to the USDA recomeded level of 60% carbs or 375g, it is certainley a reduced carb diet. Also bear in mind, this is maintanence level based on activity level. To lose weight you would maintain your protein level and reduce your carbs and/or fat. To gain, do the opposite. Tracking all this may seem daunting. But I say, embrace your inner control freak, you know you want to.
Sunday, September 10, 2006
|egg sub lucrene||0.5 cup(s)|
|Egg whole||2 large|
|Ezekiel Bread Sesame||2 slice(s)|
|Mushrooms raw||0.5 cup(s)|
|Turkey dark without skin||2 ounce(s)|
|Vegetable Juice (V-8)||8 fluid ounce(s)|
|Fresh Fruit cup||1 cup(s)|
|Mahi Mahi Fillet||6 ounce(s)|
|Oil olive||1 tablespoon(s)|
|Spinach raw||2 cup(s)|
|Post Work Out|
|Designer Whey Protein Powder||0.5 serving(s)|
|flax oil||1 teaspoon(s)|
|Milk 1%||1 cup(s)|
|Cottage cheese low fat 2%||0.75 cup(s)|
|Fiber One cereal||0.5 ounce(s)|
|Broccoli cooked||1 cup(s)|
|Cauliflower cooked||1 cup(s)|
|Garden Salad||1 serving(s)|
|Oil olive||2 teaspoon(s)|
|Top sirloin||6 ounce(s)|
Totals for the day 2225 cal 195g pro 94g fat 150g carb 45g fiber
This is a little under maintenace levels for me and results in about .5 - 1lb weekly fat loss as long as I am consistant with the exercise.
30-60 secs rest between seets
DB Rows 2x15
Swiss Ball Crunch's 2x20
Friday, September 08, 2006
|Average daily per capita calories from the U.S. food supply, adjusted for spoilage and other waste|
|Meat, eggs, and nuts|
|Flour and cereal products|
Wednesday, September 06, 2006
Friday, September 01, 2006
Evolution of Darwin's Finches Caused by a Rare Climatic Event
Grant, B. Rosemary; Grant, Peter R.
Biological Sciences, Volume 251, Issue 1331, pp. 111-117 02/1993
Abstract:Populations of animals and plants often undergo conspicuous ecological changes when subjected to climatic extremes. Evolutionary changes may accompany them but are less easily detected. We show that Darwin's finches on a Galapagos island underwent two evolutionary changes after a severe El Nino event caused changes in their food supply. Small beak sizes were selectively favoured in one granivorous species when large seeds became scarce. The effects of selection were transmitted to the next generation as a result of high trait heritabilities. Hybridization between this species and two others resulted in gene exchange, but only after the El Nino when hybrid fitness was much enhanced under the altered feeding conditions. These observations imply that if global warming increases the frequency or severity of El Nino events on the Galapagos, microevolutionary changes in animal and plant populations are to be anticipated.
Now I suppose your wondering, what on earth does this have to do with diet and exercise? I am so glad you asked. I often hear from various sources that many of the problems associated with our health are due to the fact that we don't eat the way our paleolithic ancestors did. In conversation, I have been know to reply, "Darwin's Finches". This generally leads to a puzzled expression that might be similar to the one you had when you first read the above abstract and wondered where this is going. When reading/talking/hearing about the virtues of the paleo diet keep in mind that in less time then it has taken human beings to develop agriculture, dairying, and to figure out how to make beer, the finches have colonized the Galapagos, adapted to completely new food stuffs, and developed into several distinct species. In fact, they even evolved over the course of the relatively short time span of one "El Nino" to adapt to the change in food supply. Now, with all that in mind, are we to believe that human beings are incapable as a species of successfully incorporating into our diet, the most abundant food source available on the planet today? What exactly does that say about our future as a species? Is it really the grains causing the problems here, or just the technology what we have developed to process them. We didn't start developing type 2 diabetes at epidemic levels until recently. Grains have been around for 10-15 thousand years as part of our diet. The preponderance of that time they would have been eaten in a relatively whole state, or if ground, not finely ground like today. Additionally, the bread, porridge, and other grain products eaten, would have been fermented and not leavened by industrial yeast. Not only have grains suffered from industrial food processing. Are some of the processed meats, say chicken nuggets, available today any better for us than processed grains? And the ever popular Velveeta cheese, mm mm yummy goodness. This stuff has only been part of our diet for about fifty years. In all likelihood this is what we have not adapted to. More importantly, do we really want to?
Thursday, August 31, 2006
One of the things I have tried to wrap my mind around is the link between whole grains and lower level of insulin resistance. Time after time, when studies compare whole grains like steal cut oats and legumes, to reduced carb diets, the whole grain and legume diet generally fares as well or better in reducing signs and symptoms of insulin resistance. We often hear that all carbs are converted in to sugar, and this is more or less true. With the advent of the glycemic index, we now know that some sources of carbohydrate convert faster than others. These same sources of slow carbs also tend to be very high in magnesium. "So what", you say. Well, magnesium is involved in many aspects of carbohydrates metabolism. How convenient. Now here is where it gets interesting to me. Magnesium uptake and usage is influenced by calcium and B vitamins. So lets put together a meal that would be high in Mg, with adequate calcium and Vitamin B; Steak, spinach and white bean salad, a real - whole grain sour dough roll, and a glass of milk. A meal even a mother could love. Hmmmmmmm, it's the four basic food groups that we all grew up with. (at least if your my age or older) Perhaps there's a reason there were a lot less fat kids back then.
Rich sources of magnesium include tofu, legumes, whole grains, green leafy vegetables, wheat bran, Brazil nuts, soybean flour, almonds, cashews, blackstrap molasses, pumpkin and squash seeds, pine nuts, and black walnuts. Other good dietary sources of this mineral include peanuts, whole wheat flour, oat flour, beet greens, spinach, pistachio nuts, shredded wheat, bran cereals, oatmeal, bananas, and baked potatoes (with skin), chocolate, and cocoa powder. Many herbs, spices, and seaweeds supply magnesium, such as agar seaweed, coriander, dill weed, celery seed, sage, dried mustard, basil, cocoa powder, fennel seed, savory, cumin seed, tarragon, marjoram, poppy seed.
For full run down please visit:
Wednesday, August 23, 2006
As I sit here today, I am still heavier than I want to be, but down 35lbs from my heaviest. With all the news about the obesity epidemic, I wonder why do we allow ourselves to get fat? Is it learned? I actually think it might be. How much of the current situation is a thinking problem vs an eating problem. If we stop accepting that it is normal and reasonable to gain weight of the point of obesity, can a behavior change be far behind? Even the best of diets will fail if our minds don't accept that the change is good and necessary. Get your mind on the right track and your body will follow.
Tuesday, August 22, 2006
By All accounts I should have been satisfied with what I ate. While my hunger had long since abated, part of me left the restaurant that night unsatisfied. Left to my own devices I can and have gained weight on a low carb diet. I did this once by accident, and again to win a bet. The first time I was on a happy low carb all you can eat buffet plan. I could eat whatever I wanted, until I was "satisfied" as long as there were no carbs in it. Well I wasn't satisfied until I couldn't shove another bite of low carb food into my mouth. The second time was a bet with one of those low carb Zionists who told me it was impossible to gain weight on a low carb diet. I took his hundred bucks. For me there is no substitute for portion control. I can't rely on those internal cues that I've had enough. It requires planning and thoughtful preparation to ensure that I'm getting sufficient nutrition without excessive caloric intake. If you are low carbing and not seeing the results you want, it may not be what you're eating, but how much.
Thursday, August 17, 2006
While the Mrs and I have been on track so far, we are still trying to find our way into an organized plan, primarily of our own making. Mainly our diet consists of meat, eggs, vegetables, some fruit, nuts, cheese and olive oil. In addition to Olive Oil, we do cook with butter and use some heavy cream in different recipes, but have both discovered that too much butter fat stalls progress, but Olive and Nut oils don't have he same effect.
A few differences, however, are begining to arise between our ideas of what should or should not be included on a regular basis. The Mrs has developed a love for low carb baked goodies. Muffins, pound cakes, and pancakes made with almond meal, flax meal, or soy flour. I on the other hand, think yogurt, beans, and the occasional slice of Ezekiel Bread is more the way to go. Philosophically, She is more of a "Net Carb", whereas I am more of an "Organic/Whole Food". Now this is not to say that I won't eat something that isn't organic or that she only counts carbs, but, our approaches are slightly different. A lot of this comes down to one basic difference in our approach to eating that has been present even before we ever heard of low carb. For the Mrs, life with out dessert is just not worth living. I, on the other hand, if given a choice between a second helping of lasagna or saving room for dessert, will always choose the lasagna. So we compromise. Like diner last night, was my famous, at least in my house, Shrimp Stuffe` ("stu-fay" french always makes it sound better). and Carb Quick Biscuits. I must Admit the carb quick biscuits were not bad, but I think I need to adjust the box recipe just a bit.
4 oz Andouille Sausage - I use the Aidelles Chicken type, but use what ever you like
1 lb raw shrimp
1 15oz can Black Soy Beans, drained and rinsed - we can find these at our local Safeway
1 15oz can diced tomatoes
.25C chopped onion
.25C chopped celery
.25C chopped red/green pepper
2Tbsp Olive Oil
1Tbsp chopped garlic
cayenne, oregano,Thyme, salt and Pepper to taste
In a non-stick skillet, over med heat, begin to brown the sausage. As the sausage begins to brown after a couple of minutes, add the olive oil, onions, celery, and peppers. cook until the onions are soft. Add the spices and garlic, cook for 30 seconds to one minute, add the tomatoes and soy beans, bring to a simmer and add the shrimp, cook until shrimp are pink. Serves 4. Total prep and Cook time about 30 min.
Saturday, August 12, 2006
Lock up the women and Hide the children, the boy has lost his mind. He is using the "I" word, and he thinks its our friend. Go get the Holy fat of Atkins and douse him good. Every LCer knows that insulin is evil.
WELL, no, insulin is not evil, and it really is our friend. Despite all the rhetoric on the LC boards and blogs, with out insulin we would die. If our body stopped making insulin we would have to inject it into our system, thats called Type 1 diabetes. The problem is that most people have a fundamental misunderstanding of the role insulin plays in our metabolism. The scary story that usually surrounds insulin goes something like this- we eat carbs, insulin is realeased, bad things happen. The problem here is that insulin is not the problem. One of the primary functions of insulin is to lower our blood sugar, which is a good thing. Glucose doesn't belong in our blood, it belongs in our cells were it can be used in a things called glycolysis and the Krebbs cycle to create energy for our cells to do their cell work. The problem we run into is when we keep stuffing our pie hole long after we've met our energy needs. When we repeatedly over eat, the cells that take up the glucose become immune, or resistant, to the effects of insulin.
So then how do we make the receptors more sensitive to insulin? Excellent question, I'm so glad you asked. Calorie restriction and exercise are the two most effective ways of increasing insulin sensitivity, short of medication. For example, Cutting carbs combined with full body strength training routines. Eliminating carbs btw, will not eliminate your need for insulin. Protien digestion, also stimulates insulin secretion. One of insulins other functions is to stimulate protien synthesis. Which if you strength train, helps to restore any muscle mass that may have been lost from disuse and aging. Fat is the only macronutrient not to stimulate insulin. I don't know about you, but I wouldn't want to eat a meal of just fat. Besides, you must eat protein. Protein is used up everyday in normal metabolism as part of tissue repair and immune functions, among other things.
So how did insulin get such a bad name? Well in short, insulin stops you from burning fat for energy, and promotes fat storage. So yes, it does have a downside. The trick here is to manage the amount of insulin you secrete, and to increase your sensitivity to the insulin you do secrete. Over time if you increase your sensitivity to insulin, your body will produce less insulin to do the job we need it to do.
[NOTE to the Science Nerds out there: I know that each glucose becomes 2 pyruvate prior to entering the krebbs cycle, so save it]
Monday, August 07, 2006
It’s really a low calorie way of eating!
No way! - Way!
Despite all the rhetoric to the contrary, low carb works because you eat less. For my first trick I am going to need a volunteer. Ok, The Drs Eades, step right up. According to Protein Power Life plan I should be eating 120 grams of protein and 40 or less grams of “effective carbs”. So using the template provided in the book I devised the following menu.
Eggs Whole 5
Turkey Breakfast Sausage 2 pieces
Strawberries 0.5 cup
Blueberries 0.5 cups
538 calories 41g protein 33g fat 18g carbs 5g fiber
Top Round 5oz
Summer Squash 1 cup
Blueberries 0.5 cup
Spinach Raw 2 cups
Olive oil 1tbsp
532 calories 48g protein 30g fat 20g carbs 8g fiber
Green beans 0.5 cup
Cauliflower 0.5 cup
Tomato 0.5 cup
Olive Oil 1 tbsp
381 calories 39g protein 20g fat 11g carbs 4g fiber
Total for the day
1451 calories 128g protein 48g carbs 17g fiber 31g ECC
Guess what, I could lose weight on any diet eating 1451 calories. So why bother with the restriction of low carb? Well for one, and likely the most important reason, it works. While it’s not magic, it is effective. The reduced calorie levels will not be noticed by many people due to the satiating effects of the fat and protein. Protein and fat work together to make you fuller faster, and keep you satisfied longer. Two, your blood sugar will normalize. Those nasty peaks and crashes associated with high carb diets that send you running to the snack machine don’t happen. Three, you prefer the food associated with a low carb diet vs a low fat diet. It might sound easy to commit to a plan, but don’t underestimate the drudgery if you aren’t happy with your food choices.
Tuesday, August 01, 2006
Sunday, July 30, 2006
Tuesday, July 25, 2006
Grilled Fish Supper:
Grilled Catfish Drizzled wil olive oil and seasoned with some Essence of Emeril
Grilled Radiccio topped with Feta Cheese
Even tho its fish, I recomend a nice Beaujolais, pinot grigio would also do the trick.
Sunday, July 23, 2006
Lunch Today was a Kev Original.
One Mama Lupes Low Carb Tortilla
The wife and I were lip smacking, digging it hard.
I also made some blueberry muffins from a recipe I found on LowCarbLuxury.com. I did change the recipe slightly in that I added .5 tsp of guar gum to the batter. They are maahhhvulus. Definatley a gold star.
Saturday, July 22, 2006
This morning we had Blueberry Pancakes, StellaStyle. While the portion size was small, in fact I ended up eating 2 portions, the taste was mahhhvulus. The Prep was relatilvely straight forward. Dump everything in a food processor, blend, scrape, blend again. I did end up adding a couple of tablespoons of water to the batter as it became to thick. Cook like normal pancakes. We served it topped with a few extra blueberries and some whipped cream. This is definatley going to be added to our regular weekend breakfast rotation. Another Gold Star for George Stella and his StellaStyle pancakes.
Wednesday, July 19, 2006
One StellaStyle Muffin
Coffee with cream and splenda
Hood LC white milk
2 ground turkey patties
two slices tomato
a drizzle of good olive oild and balsamic vinegar
about .5 cup fresh fruit
Handfull of nuts
about .75 cup Hood LC Choc Milk
Blackend Scallops with Black Soy beans and Spinach,
Tea Sweetend with Splenda
The Muffin I had for breakfast and the Blakend Scallops recipe came from George Stella's cookbook "Living Low Carb" . Goerge gets two gold stars for these. Both are highly recomended.
My Workout Today
Deadlifts, Leg Ext, Leg Curl, Calf Press, Pullover, ChestPress, Row, Lat Raise, Triceps, Curls, Crunchs
I only do one set. From a health and fitness perspective thats all it takes. It makes for a very time efficient workout. While champion bodybuilders may do set after set, I have a life outside of the gym, and even if I were to do more sets it is unlikely I would ever be a champion like Arnold.
As I continue to progress I'd like to review more recipes as have quite a collection of low carb cook books.
Today was a good Low Carb day.