More Fiber Than Usable Carbohydrate:
Collard Greens
1 cup chopped, cooked, 4 grams usable carb, 5 grams fiber
Avocado, Hass
1 medium avocado, 3 grams usable carb, 12 grams fiber
Spinach and Chard
1 cup chopped, cooked – 3 g usable carb, 4 g fiber
Frozen 1 10 oz package – 3 g usable carb, 8 g fiber
6 cups of raw spinach or chard=about 1 cup cooked
Broccoli
1/2 cup chopped, cooked, 1 gram usable carb, 3 grams fiber
1 cup chopped, raw, 4 grams usable carb, 2 grams fiber
Cauliflower
½ cup pieces, cooked,1 gram usable carb, 2 grams fiber
1 cup raw, 2 grams usable carb, 2.5 grams fiber
Blackberries
1 cup, raw, 6 grams usable carb, 8 grams fiber
About as Much Usable Carb as Fiber:
Asparagus
1/2 C pieces, 2 grams usable carbs, 2 grams fiber
Celery
1 cup chopped, 1.5 grams usable carb, 1.5 grams fiber
Eggplant
1 cup raw, cubed, 2 grams usable fiber, 3 grams fiber
1 cup cubed, cooked, 5 grams usable carb, 3 grams fiber
Lettuce, Romaine
1 cup shredded, .5 gram usable carb, 1 g fiber
Mushrooms
1 cup, sliced, raw, 1 gram usable carb, 1 gram fiber
Radishes
1 cup raw, sliced, 2 grams usable carb, 2 grams fiber
Red Raspberries
1 cup, raw, 7 grams usable carb, 8 grams fiber
And that piece of bread??
1 slice Multi-Grain/7-Grain 12.1 grams carb, 1.7 grams fiber
Showing posts with label low carb. Show all posts
Showing posts with label low carb. Show all posts
Saturday, September 15, 2007
Are Low Carb Diets Are Low in Fiber?
I challenged my Mum to give up all her carbs for 30 days. It's a start for her. I was telling her how much I've lost. 40lbs = 18.18kg. She was impressed but concerned about fiber. I asked her why she thought she'd get more fiber in a piece of bread than in a cup or two of broccoli. I mean, 1/2 cup chopped, cooked, has 1 gram usable carb, 3 grams fiber. WOW! Way more than in a piece of bread.
WAY MORE THAN A PIECE OF BREAD!!!
She is considering it. I asked her what she had to lose. The 30 days were going to pass one way or another.
Is It True that Low Carb Diets Are Low in Fiber?
It is a common misconception that reduced carbohydrate diets are automatically low in fiber. In fact, most non-starchy vegetables and low sugar fruits are quite high in fiber, and a well-constructed low carb diet emphasizes vegetables and other sources of fiber. Unfortunately, most people, at least in the US, don’t get close to the recommended amounts of daily fiber, no matter how many carbs they are eating! But there is no reason for you to be one of those people.
What is Fiber?
Fiber is that part of plant food that is indigestible by humans. It passes through our digestive systems without being broken down and absorbed into our bloodstreams as other food components are. Think of a cow eating grass – that cow needs extra stomachs, chews its cud, etc, to digest the grass. We can’t digest grass because we don’t have specialized digestive systems. That indigestible stuff is fiber.
How is Fiber Beneficial?
When people think of the benefits of fiber, they usually think of preventing constipation. It’s true that fiber bulks up our stool and tends to make people more “regular.” But fiber has other benefits as well, some of which are very pertinent to low carb diets, including lowering the impact of sugars and starches on blood glucose. A high fiber diet is associated with lower risk for heart disease, Type 2 diabetes, and diverticular disease.
What Are the Different Types of Fiber?
Fiber has three different properties that matter to human health. The property most nutritionists talk about is solubility, the ability to disperse in water. Soluble and insoluble fiber are the labels most commonly used to describe fiber. However, two other properties of fiber are turning out to be important: fermentability (how easily the fiber ferments in the colon), and viscosity (the ability to gel with water) of the fiber, which may be more important than solubility.
What is Insoluble Fiber?
Insoluble fiber is what we usually think of when we think “fiber” or “roughage”. Wheat bran and most vegetables are examples of sources of insoluble fiber. It is tough, and doesn’t easily break down. Insoluble fiber tends to increase the “speed of transit” through our digestive systems, and increases regularity of bowel movements.
What is Soluble Fiber?
A lot of soluble fiber is viscous, allowing it to absorb and retain water, forming a gel. This type of soluble fiber actually slows digestion down. Because of this, it has a tendency to stabilize blood glucose, and permit better absorption of nutrients. It tends to reduce blood cholesterol. It also increases satiety, so people aren’t inclined to eat as much. Sources of soluble fiber include flax, beans, peas, oatmeal, berries, apples, and some nuts and seeds.
What is Fermentable Fiber?
Some fiber will ferment in the colon, producing compounds that help support colon health, and possibly have other benefits. There is some evidence that it is this type of fiber that may reduce the risk of colon cancer. Most soluble fiber is highly fermentable. Pectins (found in apples and berries) and the fiber in oats are examples of fiber with a large fermentable component. Inulin and oligofructose are also highly fermentable, as is resistant starch.
Does Fiber “Count” as a Carbohydrate?
Although most fiber sources are carbohydrates, fiber doesn’t raise blood glucose so low carb diets don’t “count” fiber. (Fiber can provide calories, but not as glucose, but as products of fermentation in the colon.) In fact, fiber helps to moderate the effect of “usable carbs” on the bloodstream, so it furthers the goals of low carb diets. To the extent that is creates satiety, it may also help prevent weight gain, and aid in weight loss.
How Much Fiber Should a Person Eat?
Generally, recommendations for adults are between 25 and 40 grams per day, and that 20-30% of the total fiber intake be soluble fiber. Most people have a much lower fiber intake than is recommended. Researchers who study the diets of our prehistoric ancestors say that they ate upwards of 100 grams of fiber per day, so we probably can handle very high amounts of fiber without difficulty.
Do I Have to Eat Fiber in Food? Can’t I Just Take Pills?
While fiber supplements can be helpful additions to a high-quality nutritious diet, they should never stand in for high-fiber foods, which are also rich in antioxidants and other nutrients essential to health. There is some evidence that simply taking pure fiber as a pill, or sprinkling high fiber additions over your food doesn’t carry all the same benefits as when it is in food. Also, some high-fiber additives such as wheat bran contain compounds (phytates) which block the absorption of some nutrients, so large amounts of this should be avoided.
What Has Almost All Fiber?
Flax!! There is almost no usable carbohydrate in flax seeds. It is very high in both soluble and insoluble fiber (about one third of the fiber is soluble), and has a pile of nutrients to boot. Flax is just could be the ultimate low carb fiber source. 1 T ground flax has 2.0 grams of carbohydrate, 1.9 of which is fiber.
Flax Information:
Flax Seed Nutrition and Health Benefits
Flax Selection, Storage, Tips, and Recipes
Where to Get Flax Seeds and Grinders
Vegetables that are close to all fiber: Mustard Greens, Chicory, Endive
WAY MORE THAN A PIECE OF BREAD!!!
She is considering it. I asked her what she had to lose. The 30 days were going to pass one way or another.
Is It True that Low Carb Diets Are Low in Fiber?
It is a common misconception that reduced carbohydrate diets are automatically low in fiber. In fact, most non-starchy vegetables and low sugar fruits are quite high in fiber, and a well-constructed low carb diet emphasizes vegetables and other sources of fiber. Unfortunately, most people, at least in the US, don’t get close to the recommended amounts of daily fiber, no matter how many carbs they are eating! But there is no reason for you to be one of those people.
What is Fiber?
Fiber is that part of plant food that is indigestible by humans. It passes through our digestive systems without being broken down and absorbed into our bloodstreams as other food components are. Think of a cow eating grass – that cow needs extra stomachs, chews its cud, etc, to digest the grass. We can’t digest grass because we don’t have specialized digestive systems. That indigestible stuff is fiber.
How is Fiber Beneficial?
When people think of the benefits of fiber, they usually think of preventing constipation. It’s true that fiber bulks up our stool and tends to make people more “regular.” But fiber has other benefits as well, some of which are very pertinent to low carb diets, including lowering the impact of sugars and starches on blood glucose. A high fiber diet is associated with lower risk for heart disease, Type 2 diabetes, and diverticular disease.
What Are the Different Types of Fiber?
Fiber has three different properties that matter to human health. The property most nutritionists talk about is solubility, the ability to disperse in water. Soluble and insoluble fiber are the labels most commonly used to describe fiber. However, two other properties of fiber are turning out to be important: fermentability (how easily the fiber ferments in the colon), and viscosity (the ability to gel with water) of the fiber, which may be more important than solubility.
What is Insoluble Fiber?
Insoluble fiber is what we usually think of when we think “fiber” or “roughage”. Wheat bran and most vegetables are examples of sources of insoluble fiber. It is tough, and doesn’t easily break down. Insoluble fiber tends to increase the “speed of transit” through our digestive systems, and increases regularity of bowel movements.
What is Soluble Fiber?
A lot of soluble fiber is viscous, allowing it to absorb and retain water, forming a gel. This type of soluble fiber actually slows digestion down. Because of this, it has a tendency to stabilize blood glucose, and permit better absorption of nutrients. It tends to reduce blood cholesterol. It also increases satiety, so people aren’t inclined to eat as much. Sources of soluble fiber include flax, beans, peas, oatmeal, berries, apples, and some nuts and seeds.
What is Fermentable Fiber?
Some fiber will ferment in the colon, producing compounds that help support colon health, and possibly have other benefits. There is some evidence that it is this type of fiber that may reduce the risk of colon cancer. Most soluble fiber is highly fermentable. Pectins (found in apples and berries) and the fiber in oats are examples of fiber with a large fermentable component. Inulin and oligofructose are also highly fermentable, as is resistant starch.
Does Fiber “Count” as a Carbohydrate?
Although most fiber sources are carbohydrates, fiber doesn’t raise blood glucose so low carb diets don’t “count” fiber. (Fiber can provide calories, but not as glucose, but as products of fermentation in the colon.) In fact, fiber helps to moderate the effect of “usable carbs” on the bloodstream, so it furthers the goals of low carb diets. To the extent that is creates satiety, it may also help prevent weight gain, and aid in weight loss.
How Much Fiber Should a Person Eat?
Generally, recommendations for adults are between 25 and 40 grams per day, and that 20-30% of the total fiber intake be soluble fiber. Most people have a much lower fiber intake than is recommended. Researchers who study the diets of our prehistoric ancestors say that they ate upwards of 100 grams of fiber per day, so we probably can handle very high amounts of fiber without difficulty.
Do I Have to Eat Fiber in Food? Can’t I Just Take Pills?
While fiber supplements can be helpful additions to a high-quality nutritious diet, they should never stand in for high-fiber foods, which are also rich in antioxidants and other nutrients essential to health. There is some evidence that simply taking pure fiber as a pill, or sprinkling high fiber additions over your food doesn’t carry all the same benefits as when it is in food. Also, some high-fiber additives such as wheat bran contain compounds (phytates) which block the absorption of some nutrients, so large amounts of this should be avoided.
What Has Almost All Fiber?
Flax!! There is almost no usable carbohydrate in flax seeds. It is very high in both soluble and insoluble fiber (about one third of the fiber is soluble), and has a pile of nutrients to boot. Flax is just could be the ultimate low carb fiber source. 1 T ground flax has 2.0 grams of carbohydrate, 1.9 of which is fiber.
Flax Information:
Flax Seed Nutrition and Health Benefits
Flax Selection, Storage, Tips, and Recipes
Where to Get Flax Seeds and Grinders
Vegetables that are close to all fiber: Mustard Greens, Chicory, Endive
Saturday, July 14, 2007
Fears & Doubts
Yesterday Jimmy Moore (from "Livin' La Vida Low-Carb") posted on his Kimkins journal thread about the flak he is getting from people about his involvement with Kimmer & Kimkins:
This post and the subsequent responses he got from people that write on his Kimkins journal thread really got me thinking. I am going to be getting together next week with a couple of parapros that worked in my sons class at school last year. They may or may not notice my weightloss. If they do, am I going to be able to tell them about Kimkins. See I'm not ashamed about this diet. I am excited and loving the losses! They are tremendous. But what I am concerned about is someone getting in my head right now and trying to talk me out of doing this program, with all the negative things they can say. Do you know what I mean?
Anyway I got to wonder, if this feeling, this fear that friends and familiy could possibly talk me out of this, or at least make me feel badly about Kimkins, IS THIS WHY I AM NOT TELLING ANYONE WHAT I AM DOING?
It seems my enthusiastic support for Kimkins has enraged some people I consider friends to the point that they are cutting off ties to me and my blog.
Their "concerns" over Kimmer and Kimkins have caused them to think I've "sold out" (what the heck does that mean anyway...what have I "sold"?) and lost my mind for supporting Kimkins. They think I should distance myself from Kimkins because it is based on a "fraud" (describing Kimmer) and an "unhealthy diet" (always calling Kimkins an ultra-low-carb, ultra-low-fat, ultra-low-calorie diet).
My response to these charges are that the plan I am following on Kimkins is K/E which is NOT calorie-restricted in any way. If it was, I wouldn't be doing it. But it ain't! Furthermore, while I am eating less fat now than I did on Atkins, it's only for the purpose of controlling calories. I eat a little more fat than Kimmer calls for, but not much.
Furthermore, I've been eating yogurt, sweet pickles, seeds, a little mayo for my salmon, a protein bar or shake here and there, an occasional low-carb wrap or bread, and coconut oil. Since I've been low-carbing a while, I KNOW what I can eat and still lose weight and have made appropriate modifications for ME.
The critics claim what I am doing is not Kimkins, but I disagree. The basics of my diet are indeed K/E and is the foundation of my diet. Even the late great Dr. Robert C. Atkins wanted people to customize his diet to their own needs by finding the appropriate carbohydrate balance to manage your weight. Anyone who says there is one way to lose weight is LYING to you! Do what's right for you and remain undetermined in your resolve.
That's where I am at the moment. Kimkins is working very well for me and I'm reaching my goal. But I'm being abandoned by some people I love and respect merely because I would dare say ANYTHING positive about Kimkins. It makes no sense to me and I'm just flabbergasted by how petty this issue has become. What is happening to the low-carb community?!
Okay, I'm done dumping today. I've got my interview with Kimmer coming up at my podcast show soon and I'll be recording that very soon. People want me to "get" Kimmer, but what's there to get? She's a remarkable woman who lost a bunch of weight and now is helping others do the same. What's so evil and vile about doing that? Still scratching my head on that one!
THANK YOU to all of you for supporting me in my Kimkins weight loss. You are a fabulous representation of what's GOOD about this diet and I won't have anyone ever tell me otherwise. If somebody doesn't like Kimkins, then they shouldn't do it. But I for one am glad it is an option for people who were "stuck" like me.
This post and the subsequent responses he got from people that write on his Kimkins journal thread really got me thinking. I am going to be getting together next week with a couple of parapros that worked in my sons class at school last year. They may or may not notice my weightloss. If they do, am I going to be able to tell them about Kimkins. See I'm not ashamed about this diet. I am excited and loving the losses! They are tremendous. But what I am concerned about is someone getting in my head right now and trying to talk me out of doing this program, with all the negative things they can say. Do you know what I mean?
Anyway I got to wonder, if this feeling, this fear that friends and familiy could possibly talk me out of this, or at least make me feel badly about Kimkins, IS THIS WHY I AM NOT TELLING ANYONE WHAT I AM DOING?
Sunday, July 8, 2007
Tilapia Recipes
Usually I prefer Tilapia just plain or with a little parmesan cheese but here are some other low carb recipes I found:
Tilapia Fillets with Mustard-Pecan Topping
Delicious tilapia is enhanced with a tasty Dijon topping, made with mayonnaise, Dijon mustard, and chopped pecans. To cut fat and calories even more, use herbs in place of the pecans or use reduced fat mayonnaise. Tilapia is packed with nutrients and it's absolutely delicious!
INGREDIENTS:
1/2 cup mayonnaise
1/4 cup brown mustard, such as French's Bold 'n Spicy
1 pound tilapia fillets, if frozen, thaw
1/4 cup chopped pecans, finely chopped
PREPARATION:
Lightly butter a large, shallow baking pan, such as a jelly roll pan. In a small bowl, combine mayonnaise, and mustard.
Using paper towels, pat fish lightly to dry. Arrange fish fillets in prepared baking dish.
Spread mayonnaise mixture over each fillet. Sprinkle each fillet with chopped pecans; press down gently.
Bake in a preheated 350° oven for 12 to 15 minutes, until fish flakes easily with a fork.
Use 2 to 3 fillets per person, or 4 to 6 ounces. Serve with broccoli and tomato slices. Tilapia recipe makes 4 servings.
Nutrients (from MasterCook 6.0)
Per Serving (excluding unknown items): 355 Calories; 31g Fat; 23g Protein; 2g Carbohydrate; 1g Dietary Fiber; 65mg Cholesterol; 401mg Sodium. Exchanges: 0 Grain(Starch), 0 Lean Meat; 3 Fat.
Sauteed Tilapia with Parmesan Crust (pictured)
Tilapia filets, one per person
mayonnaise, about 2 tsp. per filet (use real Mayo)
grated Parmesan, Mizithra, or Asiago cheese
olive oil
salt/pepper to taste
Pride of Szeged Fish Rub (optional, but very good)
Preheat broiler. Season fish filets on both sides with salt, pepper, and fish rub if using. Heat heavy frying pan, add olive oil, then saute fish until lightly browned on both sides and not quite cooked through, about 3-4 minutes per side. Turn carefully and do not overcook, since it will be cooking a little more under the broiler.
Take fish out of frying pan and put in ovenproof dish which will fit under your broiler. Spread mayo on the top of each fish filet and top with Parmesan cheese. You want the top of the fish to be well covered with cheese. Broil until cheese is browned and melted, about 4 minutes. Serve hot, with lemon slices if desired.
Low Fat Baked Greek Tilapia
Naturally low fat, tilapia is a wonderfully mild, meaty, inexpensive fish that lends itself to all kinds of flavors. Serve this Greek-style dish with steamed vegetables.
INGREDIENTS:
4 Tilapia fillets
1 tbsp extra virgin olive oil
Juice of 1 large lemon
2 tsp oregano
1/2 tsp paprika
Freshly ground black pepper
PREPARATION:
Preheat oven to 400 degrees. Spray an 11-inch by 7-inch baking dish with nonstick cooking spray. In a small bowl, combine olive oil, lemon juice, oregano, paprika and ground pepper. Lay Tilapia fillets in a single layer in the baking dish.
Drizzle oil, lemon and herb mixture over the fish. Cover with foil and bake for 15-18 minutes.
Serve with steamed vegetables and whole grain couscous or rice.
Serves 4.
Per Serving: Calories 167, Calories from Fat 44, Total Fat 4.9g (sat 1.4g), Cholesterol 79mg, Sodium 53mg, Carbohydrate 2g, Fiber 0.4g, Protein 28.8g
Baked Zesty Tilapia
INGREDIENTS:
4 5-ounce Tilapia fillets
2 tsp ground cumin
1 tsp freshly ground black pepper
1 14.5-ounce can Mexican-style recipe-ready tomatoes
3/4 cup shredded reduced fat Jack cheese
PREPARATION:
Preheat oven to 400 degrees.
Lay tilapia fillets in a baking dish. Sprinkle cumin and black pepper over fish. Add canned tomatoes, and sprinkle cheese on top. Bake for 20-25 minutes. Serve with rice, sweet corn and black beans.
Serves 4
Per Serving: Calories 219, Calories from Fat 53, Total Fat 5.9g (sat 3.3g), Cholesterol 94mg, Sodium 272mg, Carbohydrate 6.3g, Fiber 1.2g, Protein 35.3g
Tilapia Fillets with Mustard-Pecan Topping
Delicious tilapia is enhanced with a tasty Dijon topping, made with mayonnaise, Dijon mustard, and chopped pecans. To cut fat and calories even more, use herbs in place of the pecans or use reduced fat mayonnaise. Tilapia is packed with nutrients and it's absolutely delicious!
INGREDIENTS:
1/2 cup mayonnaise
1/4 cup brown mustard, such as French's Bold 'n Spicy
1 pound tilapia fillets, if frozen, thaw
1/4 cup chopped pecans, finely chopped
PREPARATION:
Lightly butter a large, shallow baking pan, such as a jelly roll pan. In a small bowl, combine mayonnaise, and mustard.
Using paper towels, pat fish lightly to dry. Arrange fish fillets in prepared baking dish.
Spread mayonnaise mixture over each fillet. Sprinkle each fillet with chopped pecans; press down gently.
Bake in a preheated 350° oven for 12 to 15 minutes, until fish flakes easily with a fork.
Use 2 to 3 fillets per person, or 4 to 6 ounces. Serve with broccoli and tomato slices. Tilapia recipe makes 4 servings.
Nutrients (from MasterCook 6.0)
Per Serving (excluding unknown items): 355 Calories; 31g Fat; 23g Protein; 2g Carbohydrate; 1g Dietary Fiber; 65mg Cholesterol; 401mg Sodium. Exchanges: 0 Grain(Starch), 0 Lean Meat; 3 Fat.
Sauteed Tilapia with Parmesan Crust (pictured)
Tilapia filets, one per person
mayonnaise, about 2 tsp. per filet (use real Mayo)
grated Parmesan, Mizithra, or Asiago cheese
olive oil
salt/pepper to taste
Pride of Szeged Fish Rub (optional, but very good)
Preheat broiler. Season fish filets on both sides with salt, pepper, and fish rub if using. Heat heavy frying pan, add olive oil, then saute fish until lightly browned on both sides and not quite cooked through, about 3-4 minutes per side. Turn carefully and do not overcook, since it will be cooking a little more under the broiler.
Take fish out of frying pan and put in ovenproof dish which will fit under your broiler. Spread mayo on the top of each fish filet and top with Parmesan cheese. You want the top of the fish to be well covered with cheese. Broil until cheese is browned and melted, about 4 minutes. Serve hot, with lemon slices if desired.
Low Fat Baked Greek Tilapia
Naturally low fat, tilapia is a wonderfully mild, meaty, inexpensive fish that lends itself to all kinds of flavors. Serve this Greek-style dish with steamed vegetables.
INGREDIENTS:
4 Tilapia fillets
1 tbsp extra virgin olive oil
Juice of 1 large lemon
2 tsp oregano
1/2 tsp paprika
Freshly ground black pepper
PREPARATION:
Preheat oven to 400 degrees. Spray an 11-inch by 7-inch baking dish with nonstick cooking spray. In a small bowl, combine olive oil, lemon juice, oregano, paprika and ground pepper. Lay Tilapia fillets in a single layer in the baking dish.
Drizzle oil, lemon and herb mixture over the fish. Cover with foil and bake for 15-18 minutes.
Serve with steamed vegetables and whole grain couscous or rice.
Serves 4.
Per Serving: Calories 167, Calories from Fat 44, Total Fat 4.9g (sat 1.4g), Cholesterol 79mg, Sodium 53mg, Carbohydrate 2g, Fiber 0.4g, Protein 28.8g
Baked Zesty Tilapia
INGREDIENTS:
4 5-ounce Tilapia fillets
2 tsp ground cumin
1 tsp freshly ground black pepper
1 14.5-ounce can Mexican-style recipe-ready tomatoes
3/4 cup shredded reduced fat Jack cheese
PREPARATION:
Preheat oven to 400 degrees.
Lay tilapia fillets in a baking dish. Sprinkle cumin and black pepper over fish. Add canned tomatoes, and sprinkle cheese on top. Bake for 20-25 minutes. Serve with rice, sweet corn and black beans.
Serves 4
Per Serving: Calories 219, Calories from Fat 53, Total Fat 5.9g (sat 3.3g), Cholesterol 94mg, Sodium 272mg, Carbohydrate 6.3g, Fiber 1.2g, Protein 35.3g
Saturday, July 7, 2007
2 Pounds More Gone Forever!
OK drum roll please! I am proud to announce that as of this morning - I too have lost not 1, but another 2 pounds! The scale now very proudly says 182!!!!! I cannot wait for it to get me into the 170s and below, but for today I am doing my little happy dance.
That makes my total 23 lbs lost so far. Today I guess is day 29, because I started Kimkins on June 9th.
If you are reading this blog and you've not checked out Kimmers website - you really ought to. www.kimkins.com
Ok everyone - Stand up!
Arms up and out, half bent, hands just above head level, facing your peeps waving in a circular fashion. Subtly sway to the left, then to the right. Keep with it, back and forth. Don't stop waving. Now mix in a gentle bob, up and down... That's right, good...
Now add a little, "Whoo-hooooo, Whoo-hoooo....." as you sway.
Perfect.
Just 5 seconds of this happy dance, just 5 seconds, even when feeling blue, will always make you smile. Your smile will lift your spirits. Your spirits will summon ancient friends. And your friends will raise you higher into the light.
Works every time.
This has been a public service announcement brought to you by.... The Universe
That makes my total 23 lbs lost so far. Today I guess is day 29, because I started Kimkins on June 9th.
If you are reading this blog and you've not checked out Kimmers website - you really ought to. www.kimkins.com
Thursday, July 5, 2007
The Bathroom Scale
When you "cheat" while you are following a low carb plan, there is often considerable rebound weight gain. The gain is obviously "water" and unfortunately we get too hung up on the figure on the scale. Any excuse to beat ourselves up!
My bathroom scale is a personal reference point. It does not dictate how I feel today. I started at XXX lbs and my goal is x lbs. Whether I lose this weight faster than or slower than anyone else doing Kimkins is irrelevant. I need to stop comparing myself to others. I need to remember that on any other "diet" I'd be lucky to lose 20 lbs in 6 months. This is super fast weight loss. I've lost 20+ lbs in less that 1 month.
Looking through threads on the Kimkins forum I am constantly reading "I've cheated", "I've been bad" or "I ate off plan" and then all the self loathing and personal butt-kicking follows in the post.
Aren't we forgetting that we are human? Aren't we forgetting that (for most of us on this thread) we are within the 6 weeks that it's said takes to create a new habit? Aren't we forgetting that sometimes Sh!t happens, and we do the best we can?
I think we need to take a step back and give ourselves a hug. If you ate something that perhaps in hindsight wasn't 'on plan' why not be kinder to yourself. Why purposefully get onto the scale just to punish yourself further??? I'm not talking about total denial, but ease off on yourself for a day or two. Figure out why it happened. If it was under your control, figure out how to not let it happen again. If it was not under your control, take a deep breath and move forwards. Don't weigh yourself for a day or two. Get your focus back onto eating high protein, low carb.
Every journal I've read on Kimkins shows decreases on the scale but there are often increases along the way. The successful ones (meaning those who have met goal) have found a way to handle these setbacks gracefully, without letting themselves quit. Each one has stepped back, regrouped and rebooted!
When you believe a piece of metal (a scale) has the power to make you feel happy or sad, you are confused.
It is your story about what that number means causing the emotion.
~ from "If I Am So Smart, Why Can't I Lose Weight" (Brooke Castillo)
My bathroom scale is a personal reference point. It does not dictate how I feel today. I started at XXX lbs and my goal is x lbs. Whether I lose this weight faster than or slower than anyone else doing Kimkins is irrelevant. I need to stop comparing myself to others. I need to remember that on any other "diet" I'd be lucky to lose 20 lbs in 6 months. This is super fast weight loss. I've lost 20+ lbs in less that 1 month.
Looking through threads on the Kimkins forum I am constantly reading "I've cheated", "I've been bad" or "I ate off plan" and then all the self loathing and personal butt-kicking follows in the post.
Aren't we forgetting that we are human? Aren't we forgetting that (for most of us on this thread) we are within the 6 weeks that it's said takes to create a new habit? Aren't we forgetting that sometimes Sh!t happens, and we do the best we can?
I think we need to take a step back and give ourselves a hug. If you ate something that perhaps in hindsight wasn't 'on plan' why not be kinder to yourself. Why purposefully get onto the scale just to punish yourself further??? I'm not talking about total denial, but ease off on yourself for a day or two. Figure out why it happened. If it was under your control, figure out how to not let it happen again. If it was not under your control, take a deep breath and move forwards. Don't weigh yourself for a day or two. Get your focus back onto eating high protein, low carb.
Every journal I've read on Kimkins shows decreases on the scale but there are often increases along the way. The successful ones (meaning those who have met goal) have found a way to handle these setbacks gracefully, without letting themselves quit. Each one has stepped back, regrouped and rebooted!
Sunday, July 1, 2007
Starting Afresh
Melodie, an amazing lady on one forum I'm active on, had an interesting post this morning which got me thinking. Like me, she is heading into her 4th week on Kimkins and she is "dreading the week that will inevitably appear with no progress." She has challenged us all to start afresh with Kimkins, pretend that we are newbies again all full of excitement and sticking tightly to the rules.
She wrote, "On Monday (best day of the week to start new things) I'm going to pretend that I've just heard of Kimkins. I'm going to reread some of the success stories as if I've just read them for the first time. I'm going to go to the grocery store as if I'm preparing for this new diet. I'm going to forget that I've lost nearly 10 lbs. and think about my new weight as if it is my starting weight. I'm going to follow the rules in the same way I did the first week, and I'm going to try to forget the little things I've done off program that so far I've been able to get away with. I'm going to repeat the exact behavior that got me my first 5 lbs, and I'm going to fill myself up with hope once again. So Short Girls if you're stuggling, and even if you're not, make this Monday a whole new beginning with a renewed mindset about what you can do."
What a wonderful idea! I agree with the feelings of slacking that have started to set in especially this past week. I did a quick refresher with the Kimkins Diet Food List.
My thoughts:
Keep It Lean & Mean on Plan (KLMOP)
Eggs - limit yolks
Chicken & Turkey - white meat only, eat this more often
Fish - eat this more often
Beef, Lamb, Pork - special occasions only
Ham, Canadian Bacon, Bacon, Sausages etc - special occasions only 'cos these all contain beef & pork
Vegetables
I'm not a vegetable eater, but if I do eat some I think I'm more likely to eat broccoli, cauliflower, green beans, pepper & tomato rather than the rabbit food list (1) so I will have these sparingly, like every second day or as garnishes.
Extras
Low carb protein shakes - I will limit to one per day
Part skim string cheese (limit 1 per day) - I do not like string cheese. I will add Light Laughing Cow Swiss Cheese Bites (1 serving = 5 pieces 35 calories, 2g fat, 1g carb, 3g protein) or use a little grated parmesan cheese (1T has 21 calories, 1g fat, 0g carb, 2g protein) if needed to perk up eggs
Dannon Carb & Sugar Control yogurt (3 carb brand, limit 1 per day) & Sugar free gelatin (limit 4 oz per day, no whipped topping) & Homemade or purchased sugar free popsicle - since I really could care less about these things (right now) I will save these for extra special occasions.
Also - here's a thought on the Daily weighing issue. Firstly I think we are all agreed that food needs to be weighed. According to a Duke University pro quoted in WW magazine 7/10/2007 issue - "We've found that when you stop weighing yourself, it's an early indicator that you're starting to slip." So maybe daily or regular weighing oneself is good - if it keeps us on track! As long as we accept that our weight might fluctuate by a few pounds every so often. If all of a sudden the scales just up more than 3 lbs - then that should set off the alarm bells. I'm still against weighing more than once each day. But if you really have to do it more often, don't beat yourself up over the fluctuations. I'm sure the scale finds it all very amusing, and probably jumps up a pound or two just to see your reaction!
Exercise - I am thinking that I need to do something NOW so that I can start firming up the lose skin. I think I've read somewhere that every cell in my body replaces itself in three months. That means skin cells too. So in my opinion, I should not get stretched loose skin if I firm up my muscles while I am losing fat.
Focus + Planning = Control --> SUCCESS
Weight control is not about willpower.
It is the decision and commitment to manage calories and carbohydrates.
It can be as simple as mind over matter.
Just do it, for life, and enjoy health, happiness and THIN!
She wrote, "On Monday (best day of the week to start new things) I'm going to pretend that I've just heard of Kimkins. I'm going to reread some of the success stories as if I've just read them for the first time. I'm going to go to the grocery store as if I'm preparing for this new diet. I'm going to forget that I've lost nearly 10 lbs. and think about my new weight as if it is my starting weight. I'm going to follow the rules in the same way I did the first week, and I'm going to try to forget the little things I've done off program that so far I've been able to get away with. I'm going to repeat the exact behavior that got me my first 5 lbs, and I'm going to fill myself up with hope once again. So Short Girls if you're stuggling, and even if you're not, make this Monday a whole new beginning with a renewed mindset about what you can do."
What a wonderful idea! I agree with the feelings of slacking that have started to set in especially this past week. I did a quick refresher with the Kimkins Diet Food List.
My thoughts:
Keep It Lean & Mean on Plan (KLMOP)
Eggs - limit yolks
Chicken & Turkey - white meat only, eat this more often
Fish - eat this more often
Beef, Lamb, Pork - special occasions only
Ham, Canadian Bacon, Bacon, Sausages etc - special occasions only 'cos these all contain beef & pork
Vegetables
I'm not a vegetable eater, but if I do eat some I think I'm more likely to eat broccoli, cauliflower, green beans, pepper & tomato rather than the rabbit food list (1) so I will have these sparingly, like every second day or as garnishes.
Extras
Low carb protein shakes - I will limit to one per day
Part skim string cheese (limit 1 per day) - I do not like string cheese. I will add Light Laughing Cow Swiss Cheese Bites (1 serving = 5 pieces 35 calories, 2g fat, 1g carb, 3g protein) or use a little grated parmesan cheese (1T has 21 calories, 1g fat, 0g carb, 2g protein) if needed to perk up eggs
Dannon Carb & Sugar Control yogurt (3 carb brand, limit 1 per day) & Sugar free gelatin (limit 4 oz per day, no whipped topping) & Homemade or purchased sugar free popsicle - since I really could care less about these things (right now) I will save these for extra special occasions.
Also - here's a thought on the Daily weighing issue. Firstly I think we are all agreed that food needs to be weighed. According to a Duke University pro quoted in WW magazine 7/10/2007 issue - "We've found that when you stop weighing yourself, it's an early indicator that you're starting to slip." So maybe daily or regular weighing oneself is good - if it keeps us on track! As long as we accept that our weight might fluctuate by a few pounds every so often. If all of a sudden the scales just up more than 3 lbs - then that should set off the alarm bells. I'm still against weighing more than once each day. But if you really have to do it more often, don't beat yourself up over the fluctuations. I'm sure the scale finds it all very amusing, and probably jumps up a pound or two just to see your reaction!
Exercise - I am thinking that I need to do something NOW so that I can start firming up the lose skin. I think I've read somewhere that every cell in my body replaces itself in three months. That means skin cells too. So in my opinion, I should not get stretched loose skin if I firm up my muscles while I am losing fat.
Focus + Planning = Control --> SUCCESS
Weight control is not about willpower.
It is the decision and commitment to manage calories and carbohydrates.
It can be as simple as mind over matter.
Just do it, for life, and enjoy health, happiness and THIN!
Saturday, June 30, 2007
Things to Watch in Week 3
I found a post today on the forum by curlygirl Amy that really came at the right time. I know that I've been guilty of relaxing a little too much, and not measuring accurately. I also eat red meat and have been drinking far too many shakes of late. But by far the worst thing, I think for me at least, has been the artificial sugars in such things as Da Vinci SF syrup. I really think they are keeping me out of ketosis, and increasing my hunger even if just a little.
- Keep a food journal e.g fitday and make it public!
- Are you adding extras like low carb tortillas, calorie countdown milk, etc. that are not on the list! KISS
- Eating too much cheese? (for best loss - skip the cheese!)
- Have you eaten beef recently? (it tends to hang around in your gut longer) Stick with fish & chicken.
- Have you eaten ham recently? (can be salty - may cause water retention)
- Are you using shakes as snacks instead of as meal replacements?
- Do you have carb creep? (people tend to be stricter in the beginning and then get more lax so tighten up your menu)
- Are you eating lots of processed foods? (they are saltier than food you make yourself - keep it real!)
- Are you eating too many little extras (SF Jellos, yogurts, etc.)? They are on the list but if you eat ALL of them every day, your weight loss probably will slow down!
- How are your portion sizes? Are you eating big portions because you truly are that hungry or just because that's what you are used to eating? Start weighing your food.
You've made it this far so the plan is probably working well for you. Now is the time to be tightening up your menu and cutting out all the little extras.
Friday, June 29, 2007
Another pound gone!!!
Just a quick post to say I stepped on the scale this morning and was delighted to see 186.5 lbs! That's another pound gone. I was a little hesitant to weigh myself because I knew I was still bloated from TOM. But whoo hooo!!!
Thursday, June 28, 2007
Are You Drinking Enough Water?
For all of us who might not drink the amount of water/liquid that our bodies need - here's something to think about:
Another Reason for a Stall is Not Drinking Enough Water. Adipose tissue, ie. fat, is mobilized through a process called hydrolysis. As the word suggests, hydrolysis requires plenty of water. Insufficient amounts of water in your body will hinder effective breakdown of fat. If you're exercising, or if your environment is warm and/or dry, you need to drink more water. If you are in active ketosis, you need to drink more water to flush the ketones out of your system. How much is enough? A bare minimum recommendation is 64 fluid oz (that's 8 - 8 oz glasses) of water a day. Some experts suggest you should divide your current weight in pounds by 2; this number is how many ounces you should drink each day, but no less than 64 oz.
There is no disagreement on the need to drink sufficient amounts of fluids every day, but there are some arguments that it's not necessary to drink only plain water. If you choose to not drink large volumes of water, you should ensure that you are consuming adequate fluid in the form of calorie and carb-free liquids. Note that coffee is neither calorie nor carb free. Three small 6 oz cups of coffee yield 12 calories and 2.4 carb grams. Add in the cream and packets of sweetener .........hmmm. Teas and herbal teas are generally close to zero carb, as well as diet sodas and mineral waters. Be careful that some diet sodas contain citric acid as a flavouring, as this has been known to stall some folks. It's best to strive to drink as much plain water as possible; at least half of your day's intake, more if possible.
~from http://www.lowcarb.ca/tips/tips008.html
Another Reason for a Stall is Not Drinking Enough Water. Adipose tissue, ie. fat, is mobilized through a process called hydrolysis. As the word suggests, hydrolysis requires plenty of water. Insufficient amounts of water in your body will hinder effective breakdown of fat. If you're exercising, or if your environment is warm and/or dry, you need to drink more water. If you are in active ketosis, you need to drink more water to flush the ketones out of your system. How much is enough? A bare minimum recommendation is 64 fluid oz (that's 8 - 8 oz glasses) of water a day. Some experts suggest you should divide your current weight in pounds by 2; this number is how many ounces you should drink each day, but no less than 64 oz.
There is no disagreement on the need to drink sufficient amounts of fluids every day, but there are some arguments that it's not necessary to drink only plain water. If you choose to not drink large volumes of water, you should ensure that you are consuming adequate fluid in the form of calorie and carb-free liquids. Note that coffee is neither calorie nor carb free. Three small 6 oz cups of coffee yield 12 calories and 2.4 carb grams. Add in the cream and packets of sweetener .........hmmm. Teas and herbal teas are generally close to zero carb, as well as diet sodas and mineral waters. Be careful that some diet sodas contain citric acid as a flavouring, as this has been known to stall some folks. It's best to strive to drink as much plain water as possible; at least half of your day's intake, more if possible.
~from http://www.lowcarb.ca/tips/tips008.html
Wednesday, June 27, 2007
Don't eat if you aren't hungry
Kimmer's most basic advice is very simple: Don't eat if you aren't hungry. She says that the “3 meals a day” that we think is “the normal way to eat” was originally designed for convenience for our hard working ancestors who labored in fields to grow and harvest food. Few of us are toiling in the fields any longer - hence our ever expanding girth. If you're not hungry for breakfast, don't eat it. You don't have to eat 3 meals per day.
But if I don’t eat every 3-4 hours, won’t my body think I am starving it, and go into Starvation Mode? I've heard that if we do not eat enough, our metabolism slows down and we won't lose weight. Will this damage my metabolism?
(The following is taken from a great answer to the above question posted on the Kimkins forum by littlebit)
I love it!
But if I don’t eat every 3-4 hours, won’t my body think I am starving it, and go into Starvation Mode? I've heard that if we do not eat enough, our metabolism slows down and we won't lose weight. Will this damage my metabolism?
(The following is taken from a great answer to the above question posted on the Kimkins forum by littlebit)
We hear a lot about 'starvation mode', but it turns out to be more myth than fact. It is one of those things that 'everybody knows' that just isn’t necessarily so! (After all, if the standard weight loss 'wisdom' is so true, why are 2/3's of Americans who believe it overweight, with 1/3 clinically obese? With the risk of debilitating disease and early death from obesity so great, what is so BAD about cutting calories for a while to regain our lives, looks, and good health?)
Anyway, YES, on a standard low-calorie diet, when we cut calories, the body eventually compensates by 'dialing down' the metabolism to use fewer calories. This is because the body greatly prefers to keep things the same, to maintain stasis, to take the easiest possible path. Yet, people do still lose weight on standard low-calorie diets --- just more slowly, and with more effort. However the 'dialing down' of the metabolism is not permanent, because the metabolism is a dynamic thing. It adjusts to circumstances. If it can adjust down, it can adjust back UP, too. In fact, it adjusts down a little every night when we sleep, and adjust back up in the morning again, once we get up and get going with our day. It doesn't 'break' --- it just resets.
Now comes the good part: With Kimkins we do not experience that same 'dialing down' of the metabolism! Why not? It is because we do not really operate on the same type of calorie deficit! Once we enter into deep ketosis, our bodies tap into a huge reservoir of available fuel - our stored body fat! At that point, the easiest thing for our bodies to do to maintain stasis is just to flip the switch from carb fuel to body-fat fuel, and to keep right on humming along at peak efficiency! We aren't EATING all the calories we 'need', but our body has all it wants, continually! It is NOT starving --- it is feasting!!
Think of a typical low-calorie diet as going out and gathering sticks to heat your house. Tiring, slow, and not too hot! Think of a typical low-carb diet as shoveling coal into your furnace. Easier, faster, and more efficient! NOW, think of Kimkins as having an oil well in your own backyard, pumping fuel into your furnace continually. Strong, sure, and steady, as long as you keep that well pumping!
I love it!
Friday, June 22, 2007
It’s just not fair!
Today is my second day where the number on my bathroom scales has remained the same. There’s a part of me very pleased that it has not increased but I am also very disappointed to not see a loss. OK I’ll be honest: I am more than just very disappointed, I am frantic. I am still keeping my carbs low despite noticing that I am hungrier than I was this time last week.
Women around the world understand exactly what I am dealing with, because each of us suffers from annoying “bloating” on a monthly basis. I remember reading about the underlying hormonal reasoning for this water weight gain somewhere, that the drop in progesterone that naturally occurs the week before menstruation can make your body retain water. It’s just not fair!
British physician Katharina Dalton, who has researched PMS for 45 years, has suggested that the problem is related to the fact that when women have PMS, their blood sugar levels may fluctuate abnormally--which indirectly leads to bloating. (This makes sense to me because even on Kimkins I’ve noticed my appetite has returned and I am hungrier this week!) In her book, Once a Month, Dr. Dalton says that when a person doesn't eat for many hours, blood sugar gets very low. This causes the body to release adrenaline, which signals the body to let go of some of its stored sugar from cells in order to balance out the blood sugar. When sugar is taken from the cells, they fill up with water, and this is what causes the bloating, weight gain and water retention symptoms in those with PMS. In women with PMS, the body reaches the point when it will release adrenaline a lot sooner than it does in other women, Dr. Dalton notes. (So does that mean I should see a “Whoosh” as soon as my period is done?? Now that would make all of this worth it.)
Other experts see a sodium link. When your blood breaks down progesterone--as it does a week before your period--your kidneys are prompted to retain both water and sodium. At the same time, a powerful water-retaining substance called anti-diuretic hormone may also be released, further influencing your body to hold onto fluids. (So basically just before my period starts the delicate balance of sodium & potassium and of course water gets messed up, so my body wants to hold onto as much water as it can, or so it seems! Again, that's just fine and dandy - as long as the minute my period starts I better lose all that excess water, or else!)
Maybe I need to consider using a diuretic to rid myself of this extra water weight? Reading about over-the-counter diuretics I've discovered that while they seem that they might temporarily alleviate the bloat, they could in turn cause more water retention because they may also drain potassium from your system and cause some side effects like weakness, confusion, heart palpitations and increased blood sugar levels. A more natural diuretic is adding a little lemon juice to a glass of water. No side effects from that. Just a few carbs so I think I’ll stick with the lemon juice.
Speaking of weight fluctuations – a topic so widely discussed on our Kimkins forum and many other weightloss forums in general, not just low-carb. Maybe having a daily weigh-in is not always a good idea. Your weight can fluctuate by a few pounds from one day to the next. The adult body is about 60% water, so small changes in water balance can easily alter body weight. What you eat can also influence how much water your body keeps. If you eat a very salty meal, your body will retain extra water for 1 or 2 days to keep your body fluids from being too salty. Afterwards, your body will get rid of both the extra salt and water through your urine. Instead of weighing, you can rely on how you feel and how your clothes fit.
But to be honest we are all going to keep weighing ourselves daily, aren’t we? I know I probably will. I just need to step back and appreciate the intricate processes going on within my body, and allow my body to catch up with my weightloss so far.
Women around the world understand exactly what I am dealing with, because each of us suffers from annoying “bloating” on a monthly basis. I remember reading about the underlying hormonal reasoning for this water weight gain somewhere, that the drop in progesterone that naturally occurs the week before menstruation can make your body retain water. It’s just not fair!
British physician Katharina Dalton, who has researched PMS for 45 years, has suggested that the problem is related to the fact that when women have PMS, their blood sugar levels may fluctuate abnormally--which indirectly leads to bloating. (This makes sense to me because even on Kimkins I’ve noticed my appetite has returned and I am hungrier this week!) In her book, Once a Month, Dr. Dalton says that when a person doesn't eat for many hours, blood sugar gets very low. This causes the body to release adrenaline, which signals the body to let go of some of its stored sugar from cells in order to balance out the blood sugar. When sugar is taken from the cells, they fill up with water, and this is what causes the bloating, weight gain and water retention symptoms in those with PMS. In women with PMS, the body reaches the point when it will release adrenaline a lot sooner than it does in other women, Dr. Dalton notes. (So does that mean I should see a “Whoosh” as soon as my period is done?? Now that would make all of this worth it.)
Other experts see a sodium link. When your blood breaks down progesterone--as it does a week before your period--your kidneys are prompted to retain both water and sodium. At the same time, a powerful water-retaining substance called anti-diuretic hormone may also be released, further influencing your body to hold onto fluids. (So basically just before my period starts the delicate balance of sodium & potassium and of course water gets messed up, so my body wants to hold onto as much water as it can, or so it seems! Again, that's just fine and dandy - as long as the minute my period starts I better lose all that excess water, or else!)
Maybe I need to consider using a diuretic to rid myself of this extra water weight? Reading about over-the-counter diuretics I've discovered that while they seem that they might temporarily alleviate the bloat, they could in turn cause more water retention because they may also drain potassium from your system and cause some side effects like weakness, confusion, heart palpitations and increased blood sugar levels. A more natural diuretic is adding a little lemon juice to a glass of water. No side effects from that. Just a few carbs so I think I’ll stick with the lemon juice.
Speaking of weight fluctuations – a topic so widely discussed on our Kimkins forum and many other weightloss forums in general, not just low-carb. Maybe having a daily weigh-in is not always a good idea. Your weight can fluctuate by a few pounds from one day to the next. The adult body is about 60% water, so small changes in water balance can easily alter body weight. What you eat can also influence how much water your body keeps. If you eat a very salty meal, your body will retain extra water for 1 or 2 days to keep your body fluids from being too salty. Afterwards, your body will get rid of both the extra salt and water through your urine. Instead of weighing, you can rely on how you feel and how your clothes fit.
But to be honest we are all going to keep weighing ourselves daily, aren’t we? I know I probably will. I just need to step back and appreciate the intricate processes going on within my body, and allow my body to catch up with my weightloss so far.
Thursday, June 21, 2007
Why does being overweight make us wait?
Something that I've been meaning to do for years, but used my weight as an excuse not to do anything at all, is to get certified as a personal trainer. OK yes I'm sure you see my reasoning why. I mean who'd go to a personal trainer who was 100 lbs overwight. Indeed! But I have the books and everything. I am just sitting here making excuses. It's not that I'm not interested. I'm capable of studying. I can find the time if I really try, and I know I'll benefit from what I learn myself ... but ...
Ultimately my dream is to specialize in exercise for special needs teenagers/children because there is nothing for these children to do when they reach this age. They are taught to eat convience foods rather than how to prepare a nutritious meal. And there is little emphasis on getting exercise. I have really been thinking about this more and more this past week. I need to get motivated. And stop making excuses.
Are we all the same, putting off things "until the weight drops off" or "until I look better in a bikini"??? - what are we putting off, and why? I know this post is sounding very Carrie Bradshaw, but "Why does being overweight make us wait?"
Ultimately my dream is to specialize in exercise for special needs teenagers/children because there is nothing for these children to do when they reach this age. They are taught to eat convience foods rather than how to prepare a nutritious meal. And there is little emphasis on getting exercise. I have really been thinking about this more and more this past week. I need to get motivated. And stop making excuses.
Are we all the same, putting off things "until the weight drops off" or "until I look better in a bikini"??? - what are we putting off, and why? I know this post is sounding very Carrie Bradshaw, but "Why does being overweight make us wait?"
Tuesday, June 19, 2007
Don't Make This Diet Difficult
Like Kimmer says - DON'T MAKE THIS DIET DIFFICULT. There is plenty to eat, and to those that complain about getting bored eating the same thing everyday - you don't have to, if you don't want to. (I swear before Kimkins I pretty much ate the same things all the time anyway - and where did that get me? Heavier and heavier, unhappy, lethargic & sick!)
Get a pen a paper and write down (from the foods list) what you can eat that is on plan. Think up 7 different breakfast, 7 lunches & 7 dinners. Then you can mix and match. Forget about what I eat or what anyone else eats - this is about YOU. I have different tastes to you. This has to be about what works for you. Also while you are jotting down ideas - think of grab & go foods - like canned/foil packet salmon, tuna, shrimp, or crab; hard boiled eggs etc.
Then go shopping: Find a low carb shake mix. I use Jay Robb Egg White Protein Powder (www.jayrobb.com), others use EAS or Designer Whey. Get some stevia or splenda packets to sweeten things. Get some spices. Buy some eggs, or eggbeaters. You can buy already peeled eggs these days. Buy some chicken tenders, some white fish like tilapia, some low fat ground beef (or better yet ground bison). Buy some green veges like spinach, broccoli, peppers, cauliflower etc. (unless you are doing K/E)
Stop making excuses about not knowing what to eat. There is no magic menu. No secret handshake. We can all do this!
Get a pen a paper and write down (from the foods list) what you can eat that is on plan. Think up 7 different breakfast, 7 lunches & 7 dinners. Then you can mix and match. Forget about what I eat or what anyone else eats - this is about YOU. I have different tastes to you. This has to be about what works for you. Also while you are jotting down ideas - think of grab & go foods - like canned/foil packet salmon, tuna, shrimp, or crab; hard boiled eggs etc.
Then go shopping: Find a low carb shake mix. I use Jay Robb Egg White Protein Powder (www.jayrobb.com), others use EAS or Designer Whey. Get some stevia or splenda packets to sweeten things. Get some spices. Buy some eggs, or eggbeaters. You can buy already peeled eggs these days. Buy some chicken tenders, some white fish like tilapia, some low fat ground beef (or better yet ground bison). Buy some green veges like spinach, broccoli, peppers, cauliflower etc. (unless you are doing K/E)
Stop making excuses about not knowing what to eat. There is no magic menu. No secret handshake. We can all do this!
Monday, June 18, 2007
Look How Much I've Lost!
I started Kimkins 10 days ago, and I've been amazed at my lack of hunger, my energy levels and most importantly, my weightloss! I am only 5'1" tall, so carrying 100+ pounds extra on my frame looks more like way more weight than that.
Here are my stats:
Start Weight: 205 lb
Start Date: June 9, 2007
Current Weight Today: 189.5 lbs!!!
That's a loss of 15.5 lbs in 10 days.
Here are my stats:
Start Weight: 205 lb
Start Date: June 9, 2007
Current Weight Today: 189.5 lbs!!!
That's a loss of 15.5 lbs in 10 days.
Welcome to the 80s. Yay me!
I weighed in this morning and was pleased to see another pound gone since Saturday. The scale now prodly says: 189.5 lbs. Welcome to the 80s. Yay me!
Stayed up a bit later than I really wanted to last night watching Deja Vu. If you've not seen it yet, it's a very good movie. Lots of twists and it really makes you think about time & space. Of course Denzel is hot and you do get to see his abs & pecs in one scene, I was more impressed by the story line.
Denzel Washington plays Agent Carlin, a sharp, valiant AFT agent who is so extraordinary talented, that he can analyze a crime scene with little more than a glance or quick walk-through. These talents come in handy when a ferry, full of innocent people suddenly explodes near New Orleans. The terrorist who sent the 500+ people to their fiery deaths filled up an SUV with explosives and all of the evidence seems to have been blown sky high. That is, until Carlin checks his voice mail and discovers a phonecall that took place shortly before the explosion. The phonecall would be of little consequence if not for the fact that the young woman who made the phonecall washed up on shore dead, but was not a victim of the explosion. A little ingenius reasoning in typical Denzel fashion comes to the conclusion that the killer of this young woman is also the terrorist. But there isn't enough evidence to find this man/woman. Impressed by Carlin's skills, he is recruited into an elite group of investigators bent on finding the mysterious terrorist before he permanently escapes or strikes again. Carlin finds out that the investigators have a set up of high tech imaging equipment that might just get a glimpse of the young woman who washed up dead, or, better yet, her killer. But something happens, the plot takes several twists and Carlin starts to experience a little Deja Vu as he visits the key sites of the investigation. He begins to fall in love with the images of the woman who was murdered and starts to doubt the imaging equipment is really what they say it is. You might just think that Carlin is the terrorist, with his odd recollection of the crime scene, and you may or may not be right. Perhaps there is a conspiracy that strikes at the very heart of America, or perhaps it is something else entirely. What is certain, is that the evil is efficient and frightening and might be deeper and darker than a single warped mind.
For a few moments, I thought the the investigation began to question the very essence of time and space and thought I had it all figured out. I was wrong. The acting is superb, the plot twists keep the viewer glued to the seat, and there is sporadic action that is always well done. For those who like suspense, don't miss this one. The actors are well selected for their roles, the cinematography conveys an action filled and mysterious environment to near perfection, and the dialogue is neither excessive nor insufficient. The movie is well balanced and well put together for a nail biting Saturday night. The ending has a prophetic message. Like many unusual endings, there are some who may leave unsatisfied. They prefer the predictable, stereotype image that we have grown accustomed to. I say, plot twists and suprises are welcome, after all, this is a thriller.
Stayed up a bit later than I really wanted to last night watching Deja Vu. If you've not seen it yet, it's a very good movie. Lots of twists and it really makes you think about time & space. Of course Denzel is hot and you do get to see his abs & pecs in one scene, I was more impressed by the story line.
Denzel Washington plays Agent Carlin, a sharp, valiant AFT agent who is so extraordinary talented, that he can analyze a crime scene with little more than a glance or quick walk-through. These talents come in handy when a ferry, full of innocent people suddenly explodes near New Orleans. The terrorist who sent the 500+ people to their fiery deaths filled up an SUV with explosives and all of the evidence seems to have been blown sky high. That is, until Carlin checks his voice mail and discovers a phonecall that took place shortly before the explosion. The phonecall would be of little consequence if not for the fact that the young woman who made the phonecall washed up on shore dead, but was not a victim of the explosion. A little ingenius reasoning in typical Denzel fashion comes to the conclusion that the killer of this young woman is also the terrorist. But there isn't enough evidence to find this man/woman. Impressed by Carlin's skills, he is recruited into an elite group of investigators bent on finding the mysterious terrorist before he permanently escapes or strikes again. Carlin finds out that the investigators have a set up of high tech imaging equipment that might just get a glimpse of the young woman who washed up dead, or, better yet, her killer. But something happens, the plot takes several twists and Carlin starts to experience a little Deja Vu as he visits the key sites of the investigation. He begins to fall in love with the images of the woman who was murdered and starts to doubt the imaging equipment is really what they say it is. You might just think that Carlin is the terrorist, with his odd recollection of the crime scene, and you may or may not be right. Perhaps there is a conspiracy that strikes at the very heart of America, or perhaps it is something else entirely. What is certain, is that the evil is efficient and frightening and might be deeper and darker than a single warped mind. For a few moments, I thought the the investigation began to question the very essence of time and space and thought I had it all figured out. I was wrong. The acting is superb, the plot twists keep the viewer glued to the seat, and there is sporadic action that is always well done. For those who like suspense, don't miss this one. The actors are well selected for their roles, the cinematography conveys an action filled and mysterious environment to near perfection, and the dialogue is neither excessive nor insufficient. The movie is well balanced and well put together for a nail biting Saturday night. The ending has a prophetic message. Like many unusual endings, there are some who may leave unsatisfied. They prefer the predictable, stereotype image that we have grown accustomed to. I say, plot twists and suprises are welcome, after all, this is a thriller.
Sunday, June 17, 2007
Being Sneaky?
DH arrived home for the weekend yesterday. I felt kinda sneaky just eating chicken for my dinner. I served myself some veges too, but tossed them away. Corn & carrots & peas. Nice carb-y veges. Not even what I wanted to see. He didn't comment on my weightloss, which was ok. It's not really that visible yet so I am not going to tell him - just wait until he notices something. He adores the egg muffins, especially the ones with tomato in them. I am going to have to experiment with making these. I think the tomato would look nice on the bottom rather than mixed in also.I also didn't get opportunity to weigh myself first thing, but that's ok. I can wait until tomorrow. Hope everyone is enjoying Father's Day.
Saturday, June 16, 2007
Carbaholic?
You are not a carbaholic. You like carbs, but you can survive without them. How you talk to yourself or about yourself is so important.
Start by saying aloud: I like carbs but I am giving my body a break from carbs for a while. I am going to feed my body the protein it needs in order to get healthy.
Honestly it will not take very long begore you stop focusing on carbs.
YOU CAN DO THIS! I BELIEVE IN YOU!
Start by saying aloud: I like carbs but I am giving my body a break from carbs for a while. I am going to feed my body the protein it needs in order to get healthy.
Honestly it will not take very long begore you stop focusing on carbs.
YOU CAN DO THIS! I BELIEVE IN YOU!
Not Eggs Again for Breakfast
For breakfast - there are no rules that say one has to eat eggs everyday now is there? You can have Protein Shakes, Cold meat, Chicken, Fish, Beef... I have to admit eggs everyday does get boring. So I have a protein shake, and today I had some Boars Head Oven Roasted Chicken Breast. YUMMY! I might have eggs later today or maybe not. I'll probably have a shake for lunch & DH will want meat for dinner so I'll have some of that. As Kimmer says - Don't over think this plan. It is not necessary.
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