I don’t think anyone’s answered the taco question, so I’ll give it a shot.
Everything in a taco is fine on SBD except the taco shell. You will need to
do lowfat cheese and sour cream and use ground sirloin or chicken )or some
other SBD ok meat) for meat, but the lettuce, tomatoes, salsa and are all
fine. You can even add some beans (but be careful - beans are a diet
killer for some).
(Read the article)
1 1/2 c yellow lentils (or split peas)
4 c water
2 dried chiles (whole)
1/4 tsp turmeric
1/2 tsp salt
____
1 TB olive oil
1/2 tsp cumin seeds
1 c chopped onion
1 tsp grated peeled fresh ginger root
1 TB lemon juice
1/2-1 tsp garam masala (available in spices in many stores)
Wash lentils in several changes of cold water. In a medium pot, cover them
with the water and add the whole dried chiles, turmeric, and salt. Bring to
a boil, reduce the heat, and simmer, stirring often, until very tender.
This will take about 30-45 minutes. Add more water if needed to prevent
sticking (but not too much because the mixture should be fairly thick.
When the lentils are almost cooked, heat the oil in a small pan, add the
cumin seeds, and cook for 10-15 seconds. Stir in onions and ginger and cook
about 5-10 minutes. When the lentils are tender, remove and discard the hot
peppers. Stir in onion mixture, lemon juice and garam masala. Salt to
taste.
Serves 6.
Calculate your minimal protein intakerequirement–initially and at 2 month intervals.This calculation method is in the Protein Powerbook, hard copy, starting on page 139. As yourbody composition changes, so will your proteinrequirements.
Familiarize yourself with the concept ofECC–effective carbohydrates. Information on page112 of Protein Power book hardback. Do not eatmore than 30 ECC per day, no more than 10 ECC permeal. Remember–you don’t have to eat this manycarbs per meal if you don’t want to. This is thelevel of carbohydrate intake for the first phaseof the plan–a weight loss and health improvementlevel. Higher levels of carbohydrate intake willcome once your goals are in sight.
Eat mainly healthy sources of fats. Raw nuts,seeds, nut butters, olive oil, nut oils, fishoils, etc. Remember though—fat calories doprovide you with a lot of calories so be mindfulof the amount you take in–especially you smallerwomen!
Drink water until you feel like you’re going tofloat. A good rule of thumb–take your bodyweight, multiply it by .69 and divide by 32(ounces). This will give you, in quarts, theamount of water ideal for you per day.
Exercise!! Move that body. Weight resistance ispreferable if time is limited but any type ofmovement will help. Aim for at least 30 minutes 5times per week.
Journal, journal, journal. This is the best toolfor learning about your habits. If the PP plandoesn’t seem to be working for you, it’s mostlikely due to the fact that you are not followingit properly. The only way to review is if youcommitt to writing it down. A requirement for atleast the first 3 weeks of starting the plan orwhen you feel you have reached a “plateau”.
This is a “way of life”, not just a way ofeating–and by no means, a quick fix diet. It’s amindset that requires a committment for life toimprove how you look, how you feel, and how yourbody functions metabolically.
Remember on those “challenging days”, that youwill be so glad you held true to yourcommittment. When you tuck yourself into bed atthe end of the day, you will know that yousucceeded. It’s one day at a time. Be mindful,every minute of the day of the decisions andtherfore consequences you make.
Plateaus are simply a message that either youneed to go back to the basics of the PP plan,recommitt to your goals, or that your body is”adjusting.” Don’t get too excited if changesdon’t occur every week. The scale is not the bestindicator of success so weight at most, once aweek.
Your results will be the reflection of your levelof committment. Only you know how committed yourare. It’s the Protein Power Way of Life….Best Wishes for a healthy life
So, I have a cold. Normally I take Theraflu, but it has aspartame and sucrosein it. Is there anything you all know of that works without sucrose & aspartamein it? I have three little girls coming for a sleep over tonight, so I wouldlike to take something, or do I just need to ride this out?
There’s no rule that says you have to eat breakfast for breakfast. Will you
drink tomato juice or V-8. Melt cheese on Canadian bacon or ham. Eat dinner
in the morning. We love eggs, so didn’t have that problem. Do you like egg
salad? I made it with sour cream instead of mayo and added some blue cheese
for zip. Spread on ham or turkey slices. Have you tried the oven roasted
vegetable recipe, very good substitute for salad. I think part of the
reason the “warm” foods make you feel full is the starch that goes with
them. When I make chef salad, I reheat the chicken breast. You’re right,
just tastes better. Pretty much lived on them the first few weeks. On the
subject of bacon, Hormel makes a diced bacon product. I get it at Costco,
Not at all greasy and goes great as a topper on everything. I think they
claim 1/3 less fat. I use it in scrambled eggs and in salads. I found the
first 2 weeks were easier when I loaded up with the veggies. When all else
failed, I cheated. Not to be recomnmended though. Remember, concentrate on
protein and vegetables, not the time of day.
It’s my understanding that protein bars count towards your 75 calorie
limit for sweets. In addition, the ingredients in most of them are
clearly not OK in phase one. On the SBD, you do not count carbs, so the
whole “net-effective carb” thing is irrelevant. It’s about choosing good
carbs, and not bad ones. Whole grains versus refined ones.
That said, have I had one in a pitch as a late afternoon snack when I am
out and really hungry? Once in a while, yes, but I don’t want to make a
habit of it. First of all, I don’t like them all that much. Second of
all, one bar is usually over 200 calories. Why waste my sweet calories
on something that doesn’t really taste all that good anyhow? Maybe there
are some good ones out there, but I have not found one yet.
As for breakfast, there’s no rule about having to have eggs or
traditional breakfast foods. On P1, I sometimes had turkey rolled up in
lettuce. Cheeses are fine. Non-fat plain yogurt. Etc.
Before LC, I used to eat bread and toast (of course). I used to make a butterspread with butter, safflower oil, and water - it was healther, as it took outthe trans fats, and also was spreadable right out of the refrigerator.
Now that I’m on LC, I really don’t use butter that much. Anyone have anysolutions on how to have healthy yet spreadable butter that won’t go bad after aperiod of time in the refrig?
Because smell plays such a large role in how food tastes, overloadingour sense of smell by inhaling the vapor of certain essential oilscan suppress the desire to eat….says the National Association forHolistic Aromatherapy.To suppress the appetite, it suggest oils such as Dill weed, Ginger,Cumin Seed, Lemon, Vanilla or Spearmint. Open a bottle and inhale thefragrance for 5 to 10 minutes. If you inhale for less than fiveminutes……you might stimulate the appetite. Change the scentsdaily!Other oils mentioned(from various sources) include; Grapefruit,Peppermint, Fennel, Clary Sage, Sandalwood and Yang YangEnjoy!
As everyone knows, the holidays can be really challenging for dieters.The numerous activities involving food, seasonal parties, familytraditions, and more all seem”out to get us.” The holidays may also bring up strong emotions that we areused to “comforting” with food. While these challenges may seem formidable,they are not insurmountable.Take a deep breath and ask yourself what kind of holiday you want to have.What is your vision for the coming year? What would you like to have bedifferent from past years? Who do you feel positive and upbeat around? Wholeaves you feeling drained and self-critical?
Here are a few tools to help you have a more peaceful holiday and extendyour resolve into the new year.
1. Be Prepared. Like a good scout, think ahead to likely problems. Tryto predict potential times and places that cause you high stress. Then makechoices about which events you will attend and which ones you won’t. If asocial situation is more likely to be stressful than enjoyable, you maywant to decline the invitation.
2. Strategize. Devise a strategy for food-centered events ahead of time.Don’t plant yourself by the hors d’oeuvres or buffet table. Busy yourselfby talking or helping, not eating. Don’t let shyness or feelings ofdiscomfort propel you to food. If you can’t think ofanything to say, just be a people-watcher.
3. Pay Attention To Hunger Cues. Many dieters, who hold off on eating inanticipation of an event find that eating just a little more than theirnormal level — that extrapiece of bread or mouthful of dessert — pushes them to a point where theycan no longer judge when they have had enough. As a result, they moreeasily overeat (or eat to a point of discomfort).
4. Commit. If the weight and eating goals you have set for yourself areimportant to you, then they must be given some priority in your life. Areyou honestly willing to do what it takes to make them happen? Like anyendeavor we undertake, changing your eating habits may take time, attentionand commitment. If managing your weight is a sincere goal, then go for it!If not, don’t waste your time, energy, money and self-esteem on somethingyou don’t see as a priority for yourself right now, and make peace with whoyou currently are. It’s your life, and only you can make this decision.
5. Keep Eating. Eat regular meals to help reduce the chance of binging orfocusing on food too much.
6. Indulge. Allow yourself some “treats,” if that’s what you need.Deprivation is not self-care and is more likely to lead to resentments,binges, or further lapses.
7. Be Patient. Most lifelong habits develop over time. Allow yourself todetermine what feelscomfortable, what is working and what is creating discomfort for you. Thensee if you can do something to turn these efforts into long-term commitments.
8. Recharge. Plan time for self-care, to regenerate, relax and refocuson your goals. This may mean talking a walk, going to the movies, immersingin a hot bath, listening to music, taking time to call a friend or lovedone, meditation time, or anything else that gives you a time-out to recharge.
9. Keep Moving. Set realistic steps for keeping active, even in shortincrements, to reach a daily activity goal. If you’re not the exercisetype, don’t forget cleaningthe house, parking your car further from the door, hauling groceries — andputting them away one by one so you’re up and down more — all contribute.Elevator, escalator or stairs? As a friend says, “Why ride when you can walk.”
Better, of course, is a regular exercise routine. It will not onlysupport your diet goals but also help you to maintain the structure youhave created over the holidays.
10. Reach Out. Think about doing some volunteer work or reach out toothers in order to let go of the self-focus that can sabotage your resolve.
11. Set Limits. Make a plan about boundaries that may need to be setwith others. For example, “Thanks for your concern, but I don’t care totalk about my weight,” or “Please leave it up to me to decide about theportions and foods I will eat.”
12. Talk To Yourself. Make use of positive self-talk statements. Thismay include such things as: “I have a right to say no;” “I know I canhandle this situation;” “I amhonoring my health by making this choice;” “I am worth taking special careof myself during this season;” “I don’t have to do this perfectly but canfocus on doing a few positive healthy things each day.” You can also followthis up with a gratitude list at the end of each day, no matter how smallit may be.
13. Forgive Yourself. If you binge, overeat or indulge in foods yougenerally avoid, this doesn’t mean you have “fallen off the wagon.” Remindyourself that this behavior will decrease over time, as you develophealthier attitudes and eating practices. Don’t punish what you perceive as”bad” by stuffing yourself or depriving yourself. Instead, recognize whatyou are feeling and give yourself what you need.
14. Honor Yourself. You are the one, who decides what foods make eatinga positive experience for you. Recognize the things that support yourgoals and remind yourself to repeat them until they become second nature.This is the best way to generate a lasting effect.
15. Take Inventory. When you feel the urge to eat, decide if you areactually hungry. If not, try to figure out what you really do want at thatmoment and respond suitably. The most common reasons for over-indulging areembodied in the acronym HALT — for Hungry, Angry, Lonely, Tired. Ofcourse, there are other reasons too, such as being bored, frustrated,unsatisfied, nervous and the like. Food is not a satisfactory resolution toany of these needs.
16. Reward Yourself. Keep an ongoing list of activities other than eatingthat enable you to relax,regroup, and satisfy real needs. Post it someplace where you will see itbefore unthinkingly reaching for something to eat.
17. Be Optimistic. Many dieters have come to believe that efforts tochange their eating habits, exercise, weight, and such are bound to fail(again)! As you try to make changes, do you become discouraged by the”failures” you perceive along the way? How you view the events in your lifecan make a big difference to the outcome. So, rather than bemoaningsetbacks along the way, look for ways to work around them or push throughthem. Successful people view obstacles as temporary deterrents and achallenge, rather than a sign of failure.
18. Stay Calm. Make an extra effort to begin each day with some meditationor deep breathing, even if it is just for 10 minutes. This can set the tonefor the day. Take mini-relaxation breaks during the day as well. The ideais to simply sit quietly and clear your mind.
19. Use Social Smarts. Plan your social life, so it doesn’t revolvearound food. Invite friends over for a game of cards instead of dinner;organize a book or movie club, where you discuss something you’ve read orseen; go out to a concert instead of a restaurant; plan a walk with afriend rather than sitting down to a cup of coffee.
20. Be A Learner. Consider everything as instructive. If you aren’t happywith the path your diet is taking, think about what you can do differentlynext time. Try to find the useful parts in what has occurred and use thisinformation to move you forward.
21. Honor Everyone. Appreciate the diversity in size and shape of thepeople around you. Let people know that health, beauty and satisfying livescome in all sizes. Keep in mind that what we weigh is only a small part ofwho we are. And be sensitive to others, rememberingthat what people weigh isn’t a subject for unsolicited comments or advice.
22. Enjoy. Finally, take pleasure in the foods you choose to eat. Food canbe your ally, rather than your enemy, if you adopt these ideas. Remember,only you are ultimately responsible for your health and diet choices, notfamily, friends, partners, therapists or others in your support network.
Breakfast
2 fried eggs covered in salsa1/4 cup walnuts and almonds(mixed)green tea
LunchLeftover Turkeycauliflower
SupperTurkey mixed in lettuce, with egg, cheese, cauliflower, topped withBlue cheese dressing(carbwell, one that doesn’t have sugar).
Still a lot of leftover turkey. Will be meals for tomorrow, too:)
Green tea
Took vitamins, too.
Cheating spicy food
1 lb spicy Italian sausage1/4 cup generic salsa
Cook and drain sausage. Cook in Salsa. Cover lettuce with meat.
Depending on leval of carbs you’re at, increase the salsa. I likegeneric salsa as it doesn’t have the additives.
Italian sausage is the only one I can find with no sugar:(, so I useit in a lot of stuff, including the great meat crust recipe.
Comments(1)