I posted this recipe many years ago. At the time, I called for a crust. I no longer use crusts on my cheesecakes. Sometimes I just grease the pan and dump in the filling. Other times, I grease and coat with a dusting of ground almonds. Either way, it's fabulous.
Tuesday, November 2, 2010
I posted this recipe many years ago. At the time, I called for a crust. I no longer use crusts on my cheesecakes. Sometimes I just grease the pan and dump in the filling. Other times, I grease and coat with a dusting of ground almonds. Either way, it's fabulous.
Monday, May 10, 2010
Why is it that I find it so hard to not fall off the wagon? And then once off, it is so easy to find excuses to stay off. About a month ago, when my son was born, I was very short on sleep and spending most waking hours around the hospital. I was very tired and low on energy which means my body was craving energy dense high carb foods. Plus for convenience sake, I was stuck with mostly fast-food restaraunts as options. A salad from McDonalds just didn't seem to be what my body wanted. So, I slipped. I ran over to Rally's and bought a burger and fries. But, I didn't stop there. I thought to myself, "hey, you already gave in... why not grab a candy bar from the gift shop? Maybe 2 of them." I told myself that I'd go back on the diet once I got the family home. But, I didn't follow through.
You know, the low-carb diet is not bad at all. And as long as I don't have many carbs in my system, my body usually doesn't crave sweets nor breads. So, why is it so hard to get back up there, on the wagon. How come it's so easy to push it off to anohter day? Next month, I will be spending some time in Mexico. Now, instead of going back on the diet, I'm telling myself, "when you return from Mexico, you should go back on the diet.". Why is it that I tell myself to wait when I know it's best for me to change my habits now? Even if it was too difficult to do low-carb abroad, I could squeeze in a few more weeks of low-carb before I go. It's hard to understand the inner workings of my mind. Why is the short term small high from carbs such a powerful de-motivating factor?
Luckily, even off-the-band-wagon, I haven't gained back much weight. But I haven't been losing fat either. Thanfully, I have had some physical activity from planting my vegitable garden as well as other yard. Without this, I'm not sure if I'd have gained more weight.
For now, no promises on when I will return. I might find motivation here in the next few days or I may just return to the lifestyle when I return to the country after 2-3 weeks in Pueblo, Mexico. I'm just not sure yet. Pathetic, huh?
On a side-note: A couple of days ago, I bought Wii Fit Plus to replace my old classic Wii fit. And, I'm happy to say that even with clothing on, I am still under the 330 pound weight limit. I'm not much into the exercise routines but find the balance games to be fun. My 4 year old son likes to play them with me.
Friday, April 2, 2010
I'm sitting in my wife's post-partem hospital room watching her breastfeed while I serf the net. I'm pondering how many calories are "burned" by breastfeeding. And, after a quick web search, I found the answer.
Breastfeeding burns an average of 500 calories a day with the typical range to be from 200 to 600 calories burned a day. It's estimated that the production of one ounce of breast milk burns 20 calories.
This is according to eHow.com: How Many Calories Do You Burn a Day Breastfeeding? eHow.com .
Tuesday, March 30, 2010
Thursday, March 25, 2010
Reprinted with permission of author Su Rollins who writes for hypoglycemic diet plan, her personal hobby blog focused on tips to prevent and cure hypoglycemia using the right diet and nutrition.
What effect does exercise have on glucose levels?
It is quite easy to manage diabetes when you incorporate a program for exercise in your daily routine. Such exercises have been shown to have positive effects for people who are suffering from diabetes, especially those who have low glucose levels. One example is exercise being able to channel muscle energy, convert it into glucose and then using that glucose as fuel. At the start of it, the body will just use the glucose that has been converted into glycogen from one’s muscles. Glucose is also found in your bloodstream. If you maintain a long term exercise program, it is highly likely that the levels of your blood glucose will not dip. Also, glucogen and other hormones found in your body will also be released. These hormones and glucogen work together and break down all of the liver’s stored fat and then converting such stored fat into more glucose. It is best that you engage in exercise frequently, because your body will improve. It will develop a sensitivity to insulin, as well as help you gain better control of the body’s glycemic index.
Why is the effect of exercise on glucose levels important to those with type 2 diabetes?
Exercise, as mentioned before, has an effect on the levels of glucose. This is important for people who have type 2 diabetes. Many studies show that diabetes patients have better control of their glycemic when they exercise regularly. Those who do not have a regular exercise regimen are not better off. With exercise, your insulin sensitivity improves. This translates to having to use fewer medicines in order to have control over one’s blood sugar levels. Sometimes, people who have type 2 diabetes are somewhat at risk of hypoglycemia, which is exercise-induced. This is during and also after exercise. Then again, there are also some patients who have poor control of their diabetes and are also high risk for hyperglycemia.
Should patients with type 2 diabetes exercise more often or differently than otherwise healthy people?
There are, of course, people who become at risk for hypoglycemia due to the combined effects of their diabetes and engaging in high stress exercise. This happens during exercise and after it, too. If you think about it though, people can also be at risk for hyperglycemia simply for having poor control over their diabetes. Therefore, the leaders in this field recommend engaging in moderate exercise for a minimum of 2 hours and 30 minutes, or 90 minutes if they want to do vigorous exercise.
What type of exercise is best for type 2 diabetes patients?
In light of this, the frequency of the routine is more important that the kinds of exercise one engages in. There are many researches wherein an abundance of benefits result from both weight training as well as aerobic activity.
When should patients be discouraged from exercising?
There are times when you one shouldn’t exercise, especially if you are at risk for cardiac conditions .It is best to start slowly and tentatively just to be safe.
About the Author - Su Rollins writes for hypoglycemic diet plan , her personal hobby blog focused on tips to prevent and cure hypoglycemia using the right diet and nutrition.
Monday, March 22, 2010
Recently, I posted about a Netrition order in which I purchased several items I'd not tried before. Below is my opinion of these products:
153-0114 NOW Almond Flour, Unblanched 10 oz. $4.69 - Pretty much your typical unblanched almond meal. Because it's unblanched, it's a darker color. The bag is somewhat smaller than I am used to but the price per ounce is quite a bit lower than many other brands.
394-0047 Walden Farms Syrup, Blueberry 12 fl oz $3.79 - This is pretty good. It tastes like real blueberries. Mixed in Hood Calorie Countdown milk and it tastes a bit like the milk in the bottom of a cereal bowl where real blueberry's had been added. It would make an awesome pancake syrup. Other than this, I can't think of many uses.
230-0008 Bob's Red Mill Low Carb Bread Mix 1 lb. $4.39 - It's just okay. As with many low-carb breads, there is a mild displeasing after taste. It's not bad but it's not great.
230-0009 Bob's Red Mill Low Carb Baking Mix 1 lb. $4.39 - This has pretty much the same ingredients as the bread mix. I've not tried it yet but expect it to taste about the same.
443-0001 Toufayan Bakeries Low Carb Pita Bread 6 pack $$3.09 - These are a bit thicker and more bready than Joseph's Pita but not as big of round. They have a very subtle soy-like taste but it's not overpowering. While I do like them, I think I still like Joseph's brand pita better. It's really just a question of do you like your pita soft and bread-like or thin and more tortilla like. If you like it bready then this pita is for you.
464-0004 Joseph's Middle East Bakery Reduced Carb/Flax, Oat Bran & Whole Wheat Tortillas 6 tortillas $2.79 - A bit on the rubbery side. I still prefer the Mission brand low-carb tortillas even though they have a higher carb count.
464-0005 Joseph's Middle East Bakery Reduced Carb/Flax, Oat Bran & Whole Wheat Lavash Bread 4 square breads $2.99 - The sheets of Lavash were stuck together. I had a very difficult time pulling them apart without tearing. If they didn't stick together so bad, I think I'd prefer these over just about any low-carb tortillas. But due to their being hard to pull apart, I will not buy again.
Monday, March 15, 2010
Servings: 8 @ 2 net carbs each.
1 lb. ground turkey
2 green onions, chopped
1 cup shredded cheddar
1/2 cup mayonaise
salt & pepper
1/2 cup evaporated milk
1/4 cup Parmesan cheese
Brown meat in skillet. Transfer to 10 inch pie pan. Sprinkle with onion and cheddar cheese. Beat eggs with mayonaise, salt & pepper, and evaoporated milk. Pour over meat in pie pan. Sprinkle top with Parmesan cheese. Bake at 325 degrees for 35-40 minutes.
Friday, March 12, 2010
I just placed a new Netrition order. The $4.95 for shipping is not much different than the sales tax that I would have had to pay if I bought at the local grocery store. I can honestly only say good things about Netrition. The delivery is fast and everything has always arrived fresh. I am telling you about it and I advertise for them because I like their company and want to share it with you.
These are items I like and have bought before:
- 177-0005 Baja Bob's Loco Lemon Sweet-n-Sour Mix 1 liter $5.99 (Yes, I still drink alcohol)
- 230-0001 Bob's Red Mill Almond Meal/Flour 1 lb. $8.99 (many uses)
- 394-0048 Walden Farms Syrup, Strawberry 12 fl oz $3.79 (yummy in Hood Calorie Countdown milk)
- 464-0001 Joseph's Middle East Bakery Reduced Carb/Flax, Oat Bran & Whole Wheat Pita Bread 6 pack $2.99 (Awesome! We can hold our food again!)
- 89-0959 Atkins Nutritionals Ready-to-Drink Shakes, Cafe Caramel Shake, 11 oz 4 pack $6.99 (Quick breakfast for the road)
These are items I am buying for the first time. I'll be sure to let everyone know if they are any good:
- 153-0114 NOW Almond Flour, Unblanched 10 oz. $4.69
- 394-0047 Walden Farms Syrup, Blueberry 12 fl oz $3.79
- 230-0008 Bob's Red Mill Low Carb Bread Mix 1 lb. $4.39
- 230-0009 Bob's Red Mill Low Carb Baking Mix 1 lb. $4.39
- 443-0001 Toufayan Bakeries Low Carb Pita Bread 6 pack $$3.09
- 464-0004 Joseph's Middle East Bakery Reduced Carb/Flax, Oat Bran & Whole Wheat Tortillas 6 tortillas $2.79
- 464-0005 Joseph's Middle East Bakery Reduced Carb/Flax, Oat Bran & Whole Wheat Lavash Bread 4 square breads $2.99
Once again, over the last two weeks, I have experienced no significant weight loss. But, the waist-line keeps getting smaller. Ketosis sticks are still showing moderate levels so I know I'm burning fat. If I were to only be watching the scale, I would be very frustrated right now. Lesson for my readers: measure progress in inches, not pounds.
Thursday, February 25, 2010
Friday, February 19, 2010
Right now, I'm insanely busy. My wife is pregnant. The baby is due mid April but we may take him out a bit early. So at home we are getting the house ready. My home office has moved into the master bedroom. The 3 year old has moved into my office and we are trying to turn his old room into a nursury. My 3 bedroom, 2200 square foot house once seemed enormous to me but now seems way too small. I'm thinking of buying my parent's house in Cincinnati when they move into a new house that they are currently building. In the meantime, at work my 5 year information systems project is coming to a head with our first North American implementation going live next week at one manufacturing plant in Mexico and one in Indiana. My company originally asked me to be in Mexico the entire month of March, which I refused. I absolutely will not be out of the country during my wife's 3rd tri-mester. At the same time, we are preparing to role the new systems out in 6 more plants in July. So, I am on the road more than ever. After July, I don't have any idea what I'll be doing at work. My project will be done. They want me to either work in California or Canada both of which would suck as I'd only be home on the weekends. I'm sick of being on the road. Anybody know of any good paying ERP or logistics jobs in Cincinatti?
I'll be working from home next week and in Indiana the following week. When I return, they will make a decision on when to induce labor on my wife. And I am taking off a week whenever the baby is born.... plus it'll be hard for the company to get me out of my home office for a while.
But anway, the point I am trying to make is that my life is crazy busy right now. I've got more work on my plate than any normal person plus more than I can get done at home on the weekends.
And throughout all of this, I am dieting. With all of this stress, I wonder if I'd be losing weight even if I wasn't "on a diet". I lost a little over 3 pounds this week. At this rate, I'm guessing that I can reach my target weight in six to nine months... just a little too late to wear a speedo at the beach this summer (yeah, right!).
Friday, February 12, 2010
Today is the second Friday in a row that I weighed 315 pounds. But, I'm not worried. It's not really a stall. My waist and hips are both an inch smaller than they were last week. And, for the first time in a long while, I checked my urine with a ketosis stick. It measured 1.5, meaning that I have small amounts of ketones in my urine. The positive ketone reading proves that my body is indeed still burning fat.
"What the heck is going on?", you may ask. Obviously I am losing fat. My lean body weight calculation says that I have gained 4 pounds of non-fat. So, I am either gaining muscle, retaining water, or have former food sitting in my digestive track. I'd like to believe that I have gained muscle. It is unlikely because I've had little to no exercise. But then again, I could be gaining muscle due to increased protein intake. However most likely, it is because I ate some salty pistachio nuts last night as a snack. The salt is probably causing my body to hold onto water.
My advise to my readers is: Don't trust the scale. Measure your success in inches not pounds.
Sunday, February 7, 2010
For those of you looking for good low-carb blogs to follow, I have a companion feeds site:
Here you will find a list of blogs with links to their most recent posts by topic. If any of you know of any good low-carb blogs that I'm not aware of, please respond to this post with their links so that I can add them.
Friday, February 5, 2010
I am happy to report that I can now play with my Wii fit without first taking off my clothing (Wii balance boards have a 330 pound weight limit). In about a month, I have lost over twenty pounds. For the first 3 weeks, I lost between 4 & 5 pounds per week. During the 4th and 5th week, progress has slowed resulting in under 2 pounds lost per week. I had hoped that having 1 carb up day per week would prevent this slow-down but it apparently hasn't. My calculated lean body weight has dropped about one pound which means there has been no real muscle loss. My waist and hip measurements haven't changed much in the last two weeks but I can see a big difference in my face and neck. So, because I am making progress and have not plateaued, I will continue with my current strategy.
For those of you who are new to this blog, my current strategy is to keep meals under 15 net carbs. Snacks under 10 net carbs and not within an hour of a meal or another snack. The idea is not to limit daily carb intake but to avoid blood sugar spikes. Essentially, I'm using low-carb to control my glycemic load. Also, I am taking 1 day off of the diet per week in hopes that it will prevent my body from going into starvation/conservation mode thereby avoiding plateaus.
Wednesday, January 27, 2010
Last night, I was experimenting with making cheese crisps. These are snacks similar to crackers or tortilla chips made out of cheese. They're quite simple to make. I tried three kinds last night: American cheese (the real stuff, not cheese "food"), cheddar cheese, and pepper jack cheese "food". The American cheese slices I cut into 16 squares a little less than an inch across. The other cheeses I just sliced thinly off the end of the block. All three turned out with very different textures. The American cheese crisps were the most crunchy and reminded me a little of tortilla chips. The cheddar ones were a bit greasy with little bubble holes in them but still yummy. The pepper jack cheese "food" turned out with a similar texture to a saltine cracker. I will continue to experiment with different types of cheese and share the results on my blog.
As I was munching on these this morning during work, I was thinking about my crunchy taco recipe. For the tacos, I told everyone to use cheddar. After last night's experiment with cheese crisps, I think I'm going to try tacos with American cheese next time. On a side-note, I just received a blog comment this morning from someone talking about cheese crisps and taco shells. Isn't it awesome how life is full of little synchronicities like this?
Cheese Crisp Recipe
Servings: As many as you want. Check the cheese package for carb counts.
Cheese (American, Cheddar, Pepper Jack, you name it)
Optional Spices (salt, garlic powder, chili powder, etc.)
- Preheat oven to 400 degrees. Line cookie sheet with silicon mat or parchment paper. Do not grease.
- Cut cheese into desired size squares as 1/8 to 1/4 inch thick. Depending on the type of cheese you use, they may spread out or hold form. American and cheddar will come out much larger with rounded edges even if cut into squares. Some "un-real" cheese "foods" will hold their shape.
- If using spices, mix spices and toss cheese in them. Or, sprinkle on just before baking.
- Spread squares out on lined cookie sheet.
- Bake for about 8 minutes. Cheese will crispen up as it cools. After cooling, if rubbery then put back in the oven for another 2 minutes.
- Serve with dips, salsa, or enjoy plain.
Saturday, January 23, 2010
If your lover is on a low-carb diet, I have the perfect idea for a Valentines day gift. Instead of a box of chocolates, give a netrition low carb gift box. These gift boxes contain a variety of sugar free candy, low carb snacks, and baking mixes. Now they can indulge in yummie comfort foods without cheating!
Tuesday, January 12, 2010
About a month ago, in preparation to my starting my low-carb regiment, I picked up another low-carb cookbook. I've tried six recipes out of it and must tell you that "Eating Stella Style" is the best low-carb cookbook I've come across. Just about every recipe looks great. The following is a summary of what I have tried so far from the book.
Some of the successes are:
- Easy Tzatziki Sauce - a simple Greek cucumber cream sauce that is out of this world!
- Pork Souvlaki - marinated pork kabob (excellent with the Tzatziki sauce).
- Crazy Egg Meatloaf - meatloaf with a twist... it's stuffed with whole boiled eggs.
- Breadless Bread Pudding - This was a quite tasty dessert. I think next time I will top it with blueberries or strawberries with whipped cream. To me, it was nothing like bread pudding. Really it's just a cheesecake with ricotta instead of cream cheese. This is a traditional way to make cheesecakes in many cultures however very different from the cheese cake that you see in the United States.
- Baked Zucchini Fries - This recipe is the only one so far that didn't work for me. I didn't think it'd turn out right but thought it was worth trying. The spices were overpowering and the "fries" never got crisp. Even with the ends burnt the were soggy and floppy. I'm not sure where I went wrong but don't plan on trying this one again.
Sunday, January 10, 2010
I have lost 12 pounds in a little over a week. Today is my first "carb-up" day. My strategy of including "carb-up" days is very contraversial. Most of my readers don't think "carb-up" days are helpful. But by occasionally increasing carb intake, I am attempting to keep my metabolism from adjusting to the low-carb diet. I am taking 4 days off each month, typically 1 day per week. It was hard to take myself off the low-carb today as I've been on a great ketosis streak and have had few cravings for carby foods. But I do believe that it is good to break the rapid weight loss streak as it should help sustain weight loss and avoid plataues over the long run. Also, having floating "carb-up" days as part of my official plan allows me to eat the foods I am craving without feeling like a failure. So, today I had pizza for lunch... one of my favorite foods and I have no reason to feel guilty. It's all part of the weight loss strategy. Tomorrow, I'm back to low-carb with only 3 more "carb-up" days available this month. It will take me 2-3 days to get back into ketosis which is where the pounds fall off very quickly. But it's worth it to protect my metabolism and to allow me to feel "normal" once in a while.
Friday, January 8, 2010
This week has gone pretty good. I have lost 9 pounds, some of which I am sure is just water. My waist has shrunk by 2 inches and my hips by 1 inch. I feel good. Other than a little sledding in the park, I have had almost no exercise. The only vitamins I am taking are potassium and chromium.
Weight: 327 pounds
Waist: Sucked in 52 inches, relaxed 55 inches, puffed out 57 inches.
Hips: 54 inches
Body Fat: 36.37%
Lean Weight 208.8 pounds (estimated)
Pounds Lost: 9
Pounds to left to lose: 92
Tuesday, January 5, 2010
It is the 5th day of the year and also the 5th day into my low-carb adventure. I'm in Nashville, Tennessee this week. For lunch yesterday, I at a Chili Relleno and Juevos con Chorizo (Eggs with Chorizo sausage) at a restaraunt called Las Palmas. For dinner we went to the Long Horn steakhouse where I had a salad, sauteed mushrooms, and grilled Salmon. Today, for breakfast, I choked down Drury Hotel scrambled eggs & sausage patties (tastes like it must contain lots of soy). It's almost lunch time and I think we're going out for buffalo wings. For snacking, I bought a 6 oz. can of Blue Diamond brand Bold Jalapeno Smokehouse Almonds which taste awesome. Everything is going great except that I woke up yesterday with ketosis breath. I had forgotten about this nasty side effect of rapid weight loss. I know the bad breath can be improved by drinking lots of water to flush out ketones. Regardless, I still bought a pack of sugar free chewing gum.
Here is a very low-carb, simple sand-which that I grew up on. The recipe below is for two but you could make one big sand-which out of it. I usually put this on low-carb bread which has six net carbs per slice but I suppose it could be served in other ways such as on a bed of lettuce.
Servings: 2 at about 1 net carb each.
3 boiled eggs
2 T. green onion
1 T. yellow mustard
2 T. Mayonnaise
Salt & Pepper to Taste
- Boil eggs: Place eggs in sauce pan with cold water. Put on burner at high heat until water begins to boil. Cook an additional 15 minutes. Place pan in sink and run cold water into it until eggs are cool enough to handle.
- Peal eggs and place in bowl. With a fork, mash up eggs. Mixed in diced green onion, mustard, mayo, salt, and pepper.
Saturday, January 2, 2010
Yes, I am back.... up to 336 pounds that is. This is exactly what I weighed when I started this blog and a low-carb diet back in 2006. It is a tie with my previous all-time high. I am very angry with myself for gaining back 85 pounds. Why has it been so easy to put off starting a diet? It was always, "well I'll begin next month" or "I'll begin after the holidays". Well, the holidays have passed and I'm out of excuses to wait. Besides, the new year is a fabulous time to start something new. My New Year's resolution is to lose 100 pounds. This may sound extreme, but I know it is possible.
For those of you who are new to my blog... you need to understand some of my key obstacles. My job is the biggest problem. I travel a great deal and am gone usually 3 to 4 nights a week. Most of the time, I am staying in Nashville, Tennessee. The hours at the Tennessee office are 7:30 to 6:30 PM. My co-workers typically meet up at the hotel lobby around 7:00 PM to head out to dinner. Considering that Nashville is on Central time and my home clock is Eastern, this is more like heading out to eat at 8:00 PM. Which puts me back in the hotel around 10:00 PM or so just in time to get ready for bed. Eating late and going straight to bed is a definite recipe for gaining weight. Also, because I'm traveling, I can't cook and must dine out. On top of this, I often find myself traveling overseas. When dining in other countries, I find it difficult to ask for details of how food is prepared and in places like France, they frown on making substitutions or changes to their menu items. When at home in Lexington, Kentucky, life is much easier on the diet. But my wife is now pregnant and therefore is reluctant (rightly so) to join me on my diet. Our 3 year old son and her may wind up eating different food than me or at least supplementing it with breads and other carby things that I can't eat. This makes it impossibly to empty the house of temptations. Medically speaking, I am obese and have sleep apnea but am otherwise healthy.
My stats as of January 1st, 2010:
Weight: 336 Pounds
Waist: Sucked in 54 inches, Relaxed 57, Puffed out 57.5
Thigh: Left 34.5, Right 35
Calf: Left 20, Right 21
Bicep: Left 18, Right 19
Forearm: Left 14, Right 14
% Body Fat 39.2
Lean Weight 204 Pounds
Pounds of Fat: 132
Target Weight (15% body fat): 235 Pounds
Pounds to lose: 101
I am now on day 2 of my journey toward losing over 100 pounds. Yesterday, I woke up late and had a ham and cheese omelet with low carb toast. For dinner, I had a large green salad topped with a big portion of chicken salad (like you put on sandwiches. Today, I had for breakfast bacon and eggs and a piece of low-carb toast. For dinner, I've started a big batch of PJ's Divine Chili Verde. This is a wonderful slow-cooked spicy soup made with pork and tomatillos. I highly recommend you check out the recipe on the Divine Low Carb blog (thedivinelowcarb.blogspot.com). I had bought a gigantic pork loin to make the soup and am marinating the rest of it for tomorrow's kabobs.
My strategy this time is as follows. Keep all meals less than 15 net carbs. I can have snacks under 10 net carbs as long as they aren't within one our of a meal or another snack. Also, I will have 4 "carb up days" per month AKA cheat days. Typically these will be 1 day per week but I will let them float and cluster if need be. These days off the diet serve two purposes. One, to keep my metabolism up and prevent my body from conserving energy or going into starvation mode. And two, I can strategically use these days for special occasions such as birthdays vacations, etc. without feeling as if my will power wasn't strong enough. This keeps me in a positive frame of mind and gives me something to look forward to. My favorite carby foods are not out completely but are allowed only on these special "carb up" days. The downside to this is that a "carb up" day will kick my body out of ketosis (fat burning mode). Whenever ketosis is broken, it will take three or four days for me to get back into ketosis. So I might not see those whopping 20 pound per month losses that are common in the first couple months of low-carbing. But in the long term, I think this plan will prevent my body from trying to conserve energy and will therefore result in more weight loss for the long run. I will explain my theory on weight loss in more detail in a future post.