Calcium

One complaint/concern I often hear is about the lack of milk in the Thrive! healthy eating program. You can have Skim Milk with your Special K Protein Plus cereal, but don't drink the leftover milk! Also, drinking a glass of milk is not good either because Skim Milk contains 12g of sugar!

Some feel that if we don't drink milk we won't get the recommended amounts of calcium. Calcium is good for you. You body uses about 1% of its calcium supply for vascular contraction and vasodilation, muscle function, nerve transmission, intracellular signaling and hormonal secretion and the other 99% is used for bones and teeth. According to the government, the Recommended Daily Allowance of calcium for people 19-50 is 1,000mg/day.

If milk is not a foundational part of one's diet, can you get enough calcium? Yes! Milk is not the number one source of calcium; Greek yogurt has more calcium than milk. You can get calcium through the following foods:

Fibrous Carb

Artichokes

Asparagus          

Beets

Broccoli

Brussels sprouts

Cabbage

Cauliflower

Celery

Chives

Cucumbers

Eggplant

Green Onions

Greens Collard/Mustard/Turnip  

Kale

Lettuce

Mushrooms

Okra

Peppers

Radishes

Sauerkraut

Snow Peas

Spinach

Squash

Sugar Snap Peas

Turnip Greens

Water Chestnuts

Extreme Fiber Tortillas

Lean Proteins

Salmon, canned, pink

Low Fat Cottage Cheese

Natural Carb

Blackeyed Peas

Cowpeas

Corn

Lentils

Lima Beans

Navy Beans

Parsnips

Potatoes

Sweet Peas

Whole Wheat Bread

Balanced Foods

Almonds

Sesame Seeds

Flax Seeds

Brazil Nuts

Kidney Beans

Pinto Beans

Soy Beans

Condiments

Carrots

Onions

Tomatoes

Sour Cream

Fat Free Mozzarella Cheese

Fat Free Cheddar Cheese

Although milk contains a high percentage of calcium (30%), yogurts and cheese are higher. Salmon, low fat cottage cheese and Tofu are not far behind. You can get enough calcium if you eat healthy. In many cases, the higher the fat content, the lower the calcium so you may be getting more calcium than the average person who eats a fatty diet with milk!

Of course, you can have a glass of milk on a "cold" day. I do!

Skinny Jim

              

Food	Milligrams (mg) per serving	Percent DV*
Yogurt, plain, low fat, 8 ounces	415	42
Orange juice, calcium-fortified, 6 ounces	378	38
Mozzarella, part skim, 1.5 ounces	333	33
Sardines, canned in oil, with bones, 3 ounces	324	32
Cheddar cheese, 1.5 ounces	306	31
Yogurt, fruit, low fat, 8 ounces	313-384	31-38
Milk, nonfat, 8 ounces**	296	30
Milk, reduced-fat (2% milk fat), 8 ounces	296	30
Milk, buttermilk, 8 ounces	280	28
Milk, whole (3.25% milk fat), 8 ounces	272	27
Tofu, firm, made with calcium sulfate, ½ cup***	253	25
Salmon, pink, canned, solids with bone, 3 ounces	181	18
Cottage cheese, 1% milk fat, 1 cup unpacked	138	14
Tofu, soft, made with calcium sulfate, ½ cup***	138	14
Pudding, chocolate, instant, made with 2% milk, ½ cup	127	13
Ready-to-eat cereal, calcium-fortified, 1 cup	100–1,000	10–100
Instant breakfast drink, various flavors and brands, powder prepared with water, 8 ounces	105–250	10–25
Frozen yogurt, vanilla, soft serve, ½ cup	103	10
Turnip greens, boiled, ½ cup	99	10
Kale, cooked, 1 cup	94	9
Kale, raw, 1 cup	90	9
Soy beverage, calcium-fortified, 8 ounces	80–500	8–50
Ice cream, vanilla, ½ cup	84	8
Chinese cabbage, raw, 1 cup	74	7
Tortilla, corn, ready-to-bake/fry, 1 medium	46	5
Tortilla, flour, ready-to-bake/fry, one 6" diameter	39	4
Sour cream, reduced fat, cultured, 2 tablespoons	32	3
Bread, white, 1 ounce	31	3
Broccoli, raw, ½ cup	21	2
Bread, whole-wheat, 1 slice	30	3
Cheese, cream, regular, 1 tablespoon	14	1

A handful of almonds is the best snack. However, if you are looking for more than almonds, try out True North. I couldn't find nutritional information on all their products, but I know that the Almond Pecan Cashew Clusters and the Pecan Almond Peanut Clusters work. You can have 5 clusters per serving.

Another nutty option are the snacks from Sahale Snacks. For example, you can enjoy 1/4cup of "Almonds with Cranberries, Honey and Sea Salt", Barbeque Almonds, Southwest Cashews with Chili+Cheddar, Tuscan Almonds with Parmesan + Herbs

Skinny Jim



Grits!!

Did you know you can eat grits and still be in a fat burning mode? Grits are a natural carb so they can ONLY be eating in combination with a lean protein (LP) and a fibrous carb (FC) if you want to burn fat. Here are some suggestions for enjoying grits as a part of breakfast:

Possibility #1
Egg Beaters (LP)
Double Fiber Wheat Bread (FC)
Grits (NC)

Possibility #2
Egg Beaters Veggie Omelet

• Egg Beaters
• Sauteed Green and/or red pepper (FC), onions (sparingly), and mushrooms (FC)
• Grits

Possibility #3
Protein Shake
Double Fiber Wheat Bread with Walden Farms Apple Butter spread (if you want)
Grits

Possibility #4

Egg White Veggie Omelet (See Above)

Grits

Possibility #5

Egg Beater Muffins
Double Fiber Wheat Bread

Grits

Can you think of other possibilities? Just remember, grits can only be eaten with a lean protein and a fibrous carb.

Do you Like Trail Mix?

If you like trail mix, try out Nature's Harvest Wasabi Wild Trail Mix. You can have 1/4 cup as a snack. While that doesn't sound like much, you can nibble on it for a while. The trail mix includes: peanuts, wasabi peas, golden raisens, almonds, and cranberries.

Skinny Jim

Blue Bell Ice Cream

I know it is Fall, but I never completed my article on ice cream several months ago. The following are some Blue Bell ice creams which qualify as a snack

• Blue Bell No Sugar Added Country Vanilla (1 Cup)
• Blue Bell No Sugar Added Dutch Chocolate (1 Cup)

No other Blue Bell flavors work. Sorry.


Skinny Jim

Lasagna!!

Do you crave lasagna? Would you believe you can eat lasagna and still burn fat? I have great news! You can enjoy a great lasagna and burn fat. 

Micheal Angelo's Eggplant Parmesan
Serving Size: 1 Cup=240 Calories
10g Impact Carbs
12g Protein

You can have 1 1/2 cups and have the lasagna alone as a BF (Balanced Food) or you can have 1 1/2 cup plus 1 piece of Double Fiber Wheat Bread or a fibrous carb or try 1 cup plus 1 slice of Double Fiber Wheat bread and 3/4 c of another fibrous carb. You cannot have a natural carb with this meal or any Balanced Food!

Enjoy!
Skinny Jim

Yogurt

I am not a yogurt person, but for those who enjoy the creamy stuff, Yoplait has a new line of greek yogurts that work as a snack. Based on my research, any flavor of the Yoplait Greek Yogurts will work! The best carb to protein ratio is found in the "plain" flavor, but why eat plain when you can have blueberry? Current flavors include: Peach, Strawberry, Blueberry, Honey Vanilla, Plain, and Key Lime.

Most yogurts do not work, but some greek yogurts do and this is one of them. So if you are ready for a snack and you like yogurt give these a try.


Skinny Jim

A Candy Bar for a Snack? No Way!!

My wife is always on the lookout for new snack and meal ideas. Last week she brought home a package of snack size Payday candy bars and said "I believe these will work." I was skeptical, but I looked at the nutritional value and SHE WAS RIGHT!!

You can have 2 PayDay snack size bars and not cause your body to store fat! Each bar has:

90 Calories

9g of Impact Carbs
3g of protein

NOTE: You cannot eat a regular size PayDay bar as a snack. It has too many calories and the impact carb to protein ratio is not correct. It will cause the fat trash truck to run!!

Enjoy!!

Do You Like Butter?

You don't have to give up the taste of butter if you want to burn fat!! The following are some healthy options

1. Promise Fat Free Spread (1 TBPS = 5 calories)

2. I Can't Believe It's Not Butter Spread (1 TBPS = 5 calories)

3.  I Can't Believe It's Not Butter Spray (1 Spray =  0 Calories!)

The maximum amount of condiments you can have per meal is 50 calories. The best rule is "2, 2 and very few." In other words, 2 grams of fat, 2 grams of sugars or less, and as few calories as possible. If you use a butter that has 45 calories per serving, chances are there are no other condiments you can add that will keep the total under 50 calories so you would have to have that butter as the only condiment.

Skinny Jim



Jerky Snack Ideas

If you want a different snack, try some Jack Links beef jerky. You can buy it in a box of 10 snacks per box. In many cases you can have 3 sticks for a snack! In addition, there is plenty of protein in each snack.
Here is a list of other Jack Link beef steaks that will work as a snack
Beef Steaks:

• Jack Link’s Original Beef Steak (3 servings/snack)
• Jack Link’s Teriyaki Beef Steak (2 servings/snack)
• Jack Link’s Peppered Beef Steak (2 servings/snack)
• Jack Link’s Sweet and Hot Beef Steak (2 servings/snack)
• Jack Link’s Hickory Smoked Beef Steak (2 servings/snack)
• Jack Link’s KC Masterpiece Barbeque Beef Steak (2 servings/snack)
• Jack Link’s Carne Seca Beef Steak (2 servings/snack)
• Jack Link’s Original Hickory Smokehouse Beef Steak (2 servings/snack)
• Jack Link’s Steakhouse Beef Steak (2 servings/snack)
• Jack Link’s A1 Steak Sauce Beef Steak (2 servings/snack)
• Jack Link’s Sweat and Spice Thai Beef Steak (2 servings/snack)
• Jack Link’s Kickin' Cajun Beef Steak (2 servings/snack)
• Jack Link’s Oven Roasted Turkey Steak (1 serving/snack)
• Jack Link’s Steakhouse Beef Steak (1 serving/snack)
• Jack Link’s Bacon Blitz Beef Steak (1 serving/snack)

In a future blog, we will look at other Jack Link Products.

Skinny Jim

Pudding

It has always seemed unfair that you could eat sugar free Jello-O but not sugar free pudding. The problem is that sugar free pudding has flour in the mix and flour converts to sugar which can lead to a sugar spike. It may be low calorie, but it will cause the fat truck to run.

Fear not, you can eat pudding. So far, I have found two options:

Option 1: MHP Pudding.
This pudding is not available locally (as far as I know). You can buy it at a GNC or a Vitamin Shoppe type store.

Option 2: Homemade Pudding (admittedly, this does not have as much protein)

I have been experimenting with a homemade pudding. Granted this is NOT exactly like regular homemade pudding, but it is close. My wife said it is "good." In fact, she and I both prefer it over the MHP pudding because it doesn't have an aftertaste. It does, however, act more like a jello (due to the gelatin) than regular pudding. Here is the recipe:

1/4 C Dark Chocolate Cocoa
1/4 C Splenda
1 TBSP Imitation Vanilla
1 pkg unflavored gelatin
1 egg
1 1/2 C Skim Milk
1/2 C Fat free Half and Half

Wisk the cocoa, splenda, gelatin, and vanilla. Wisk in the milk and blend well. Heat over medium heat until almost boiling. Do not boil as it may hinder the thickening of the gelatin. Remove from heat. Beat egg in a heat resistant bowl. Pour hot mixture into bowl and mix with egg. Pour pudding into serving ramikins or cups. Chill for 3-4 hours or until set. Serve with a dolop of fat free or sugar free cool whip.

Serving size: 1 1/4 C
185 calories (w/dolop of SF or FF cool whip)
11.5 g Impact Carbs
10.5 g Protein

Balanced Food

A balanced food (BF) is a food which is 200-400 calories and contains the right ratio of fat, carbs and protein. If you want to eat a litle more, you can have a fibrous carb (FC) with the balanced food (BF/FC). Here are some BF ideas from MorningStar Farms:

MorningStar Farms Lasangna with Sausage Style Crumbles

• Can serve with 2 slices of DFWB sprayed with "I Can't Believe It's Not Butter" and topped with garlic powder. Place bread under broiler until lightly toasted.

MorningStar Farms Sesame Chik'n

• Can serve with 1 slice of DFWB

MorningStar Farms Three-Bean Chili with Griller's Crumblers

Can have entire package (270 cal)

Can serve with 2 slices of DFWB

Avoid the following MorningStar Farms entrees:

• MorningStar Farms Chik'n Enchiladas
• MorningStar Farms Sweet & Sour Chik'n

Enjoy!

Skinny Jim

Yogurt-like Snack

If you like yogurt, try this as a snack:

1 C low fat cottage cheese
1/4 tsp sugar free Jello-O (any flavor)
1/4-1/2 tsp Splena (or 1-2 packets)
2 TBSP low fat cool whip

Blend in mixer until creamy.

Calories: 185

Fries

Do you miss french fries? You shouldn't! Here are some french fry options:

Natural Carb Options

Option 1: French fries

• Slice potatoes into french fry cuts
• Fry in MCT Oil (Don't get oil too hot)
• Serve with a fibrous carb (FC) and a lean protein (LP)
• Sample Dishes:
• Grilled chicken on double fiber wheat bread with condiments and fries

Option 2: Sweet Potato

• Peel sweet potatoes into french fry cuts
• Cook in oven at 425 F for 20-30 minutes (until done)
• Serve with a fibrous carb (FC) and a lean protein (LP)



Butternut Squash Fries



Fibrous Carb Options

Option 1: Butternut Squash Fries


• Peel a Butternut Squash
• Remove seeds
• Cut in french fry cuts
• Cook in oven at 425 F for 20-30 minutes (until done)ur
• Serve with a lean protein and a natural carb (LP/NC) or a lean protein only (LP/FC), or a fatty protein (FP/FC)



Option 2: Acorn Squash Fries

• Peel an Acorn Squash
• Remove seeds
• Cut in french fry cuts
• Cook in oven at 425 F for 20-30 minutes (until done)ur
• 
  Serve with a lean protein and a natural carb (LP/NC) or a lean protein only (LP/FC), or a fatty protein (FP/FC)
• Sample Dishes:
• Grilled chicken on whole wheat bread with condiments and fries
• Extra Lean Hamburger on double fiber wheat bread with condiments and fries

With these options, you can have a sandwich and fries meal and be healthy too!



Skinny Jim



Skinny Jim's Menu Guide and Cookbook is here!

After several months, long nights, many dishes and learning how to publish, Skinny Jim's Menus and Cookbook is a reality! I ordered 120 hard copies today. The book is also available as a download and as an eBook.

The book contains nine weeks of menus and over 120 recipes. Click the link to order your copy today!!

Want to Look Younger?

Losing weight can make you look younger! You don't have to worry about pills or creams, just eat healthy and watch the years melt away!  On the left is a picture take of me about 1 week after I began my healthy eating journey. I had lost about 5 lbs at that point and weighed around 185lbs. The picture on the right was taken when I had reached my goal and weighed right at 155lbs. I look a little different! Many say I look younger too. Too bad healthy eating doesn't make your hair thicker (LOL)!

Eating healthy and losing the weight has its benefits.

Skinny Jim

Diet Coke Anyone?

Before I started my weightless journey, I was a Diet Coke addict. I drank 3-4 diet cokes a day. Since I began drinking about 96 ounces of water a day, I cut way back on Diet Cokes. Now I generally drink 1 a day or sometimes none a day. I'm glad I've cut way back; however after reading this article by Caroline Sloan I'm going to work toward drinking none a day!

"If you think people are hooked on Coke, it seems like Diet Coke has added a new meaning to the word addicted. It’s not hard to find someone who drinks several cans a day. Everyone seems to think that it’s totally fine for your body, since it doesn’t have any calories. In fact, the communications director of Coca-Cola North America is quoted as saying, “Great taste. No calories. Wholesome ingredients. How could you drink too much?”
We’re not sure exactly which wholesome ingredients he’s talking about. If you check out our post about the effects of Coke on your body, you’ll see that several of the negative health aspects of Coke don’t have anything to do with the high-fructose corn syrup it contains. So we broke down the ingredients of Diet Coke, and what they do to your system.

Carbonated water: This can irritate your digestive system, triggering Irritable Bowel Syndrome. 

Caramel color: According to the Journal of American Medical Association, there’s some evidence that caramel coloring could increase insulin resistance, which can lead to diabetes.

Aspartame: This chemical sweetener replaces the “bad” high-fructose corn syrup found in regular Coke, but could be bad for you in its own way. There have been studies for years linking aspartame to cancer, and while the FDA has claimed that there’s been thorough testing on the chemical, not everyone is convinced. In 1995, the Department of Health and Human Services submitted a list of aspartame side effects to the FDA, which included headaches, seizures, neurological problems, and abdominal pain, and nausea. Also, when aspartame is ingested, it breaks down into a variety of chemicals, including formaldehyde. Formaldehyde is a known carcinogen, and can also cause abdominal pain, vomiting, nausea, and damage to internal organs and the central nervous system.

Phosphoric acid: This ingredient gives Diet Coke a tangy taste. Oh, and it can also be used to remove rust on surfaces. Phosphoric acid has been linked to low bone density in several studies, as well as kidney stones. The phosphoric acid binds with zinc, calcium, and magnesium in your lower intestine, which would be good for your bones, but the caffeine in Diet Coke makes you pee it all out before that happens.

Potassium Benzoate: This preservative keeps your Diet Coke fresh. Coincidentally, it also gives fireworks that annoying whistle.

Citric acid: You know that slightly citrus-y taste you love so much in your Diet Coke? That’s thanks to citric acid. It can ruin your tooth enamel and lead to decay.

Caffeine: Your body absorbs caffeine within 40 minutes, causing your pupils to dilate and your blood pressure to rise. It can also lead to ulcers, since it increases the production of stomach acid."

Next time I am tempted to drink more than 1 Diet Coke a day, I think I'll pass!

Slim Jim

New Name/Pancakes

I have not posted anything substantial for a time because I have been busy developing a menu guide/cookbook. Hopefully, it will be in print very soon.

I am sure you have noticed a new name "Skinny Jim's Menus." The reason for the name change is a concern that "Slim Jim" is a copyright name and I might have some legal problems with the future menu guide. I don't want to be sued by the people who gave us beef jerky!  Hence, the name change.

In honor of the new name, I thought I would give you a new recipe I developed: BASIC PANCAKES

Basic Pancakes(LP/FC)

· 1/2 C DFWB crumbs        1/2 C FF cottage cheese

· 4 egg whites                      1/2 tsp baking powder

· 1/2 tsp vanilla                    2 packets Stevia or Splenda

Blend everything except the DFWB (Double Fiber Wheat Bread). Once you have a smooth liquid, add the DFWB crumbs and blend for only a little bit, you want the batter to be a little bumpy. Let the batter sit for a couple minutes, to thicken up a bit. Cook in a pan coated with no stick cooking spray. Makes about six pancakes.

Since this is a LP/FC combo, you can add fruit to the pancakes like blueberrys or a small banana thus making it a LP/FC/NC combo.

Enjoy!!

Skinny Jim

Menu guide/cookbook coming soon

Hello Everyone,

I'm sorry I have not been posting menus lately. I have been very busy assembling a menu guide and recipe book that will help you on your weightless journey. The book includes 8 weeks of full menus and over 120 recipes. Currently, I'm in the final editing phase and am in the process of getting into production.

The book be available at this blog as well as Body 4 Believers workshops and stores. Who knows, may be it will available at Amazon someday (LOL)

I'll keep you posted.


BTW, I have discovered a new protein powder. I'll share it with you soon.

Slim Jim

What Happens After You Drink a Coke

 This article by Wade Meredith will keep you from wanting to drink a regular Coke again!

"Have you ever wondered why Coke comes with a smile? Because it gets you high. They removed the cocaine almost 100 years ago. Why? It was redundant.

• In the first 10 minutes: 10 teaspoons of sugar hit your system. (100% of your recommended daily intake.) You don’t immediately vomit from the overwhelming sweetness because phosphoric acid cuts the flavor, allowing you to keep it down.

• 20 minutes: Your blood sugar spikes, causing an insulin burst. Your liver responds to this by turning any sugar it can get its hands on into fat. (And there’s plenty of that at this particular moment.)

• 40 minutes: Caffeine absorption is complete. Your pupils dilate; your blood pressure rises; as a response, your liver dumps more sugar into your bloodstream. The adenosine receptors in your brain are now blocked, preventing drowsiness.

• 45 minutes: Your body ups your dopamine production, stimulating the pleasure centers of your brain. This is physically the same way heroin works, by the way.

• > 60 minutes: The phosphoric acid binds calcium, magnesium, and zinc in your lower intestine, providing a further boost in metabolism. This is compounded by high doses of sugar and artificial sweeteners also increasing the urinary excretion of calcium.

• > 60 minutes: The caffeine’s diuretic properties come into play. (It makes you have to pee.) It is now assured that you’ll evacuate the bonded calcium, magnesium, and zinc that was headed to your bones as well as sodium, electrolytes, and water.

• > 60 minutes: As the rave inside you dies down, you’ll start to have a sugar crash. You may become irritable and/or sluggish. You’ve also now, literally, pissed away all the water that was in the Coke. But not before infusing it with valuable nutrients your body could have used for things like hydrating your system, or building strong bones and teeth.

This will all be followed by a caffeine crash in the next few hours. (As little as two if you’re a smoker.) Want to know what happens after that? Check out what happens to your body after you drink a coke, every day for a long time.
Coke itself isn’t the enemy here. It’s the dynamic combo of massive sugar doses combined with caffeine and phosphoric acid, which are found in almost all sodas. Moderation, people!

photo: Thinkstock

So, do you really want to drink that Coke?

Slim Jim

Acceptable Blue Bunny cold snacks

When it is hot outside, it is nice to have a cold snack. In this article, I am going to give you some snacks for the summer. Since there are so many manufacturers, I am going to highlight BLUE BUNNY products today. I will list other acceptable produces in future blogs.

Before I list them, let me qualify a "snack."

1. Snack: 100-200 calories
2. Only 1 snack per day unless you have a 30 minute workout-then you can have a second snack

Before I list them let me state that from my research, the best ice cream snack is: Arctic Zero ice cream

• You can eat 1 pint of this and still be fine!
• This has the best ratio of carbs to protein than any other ice cream
• Go to http://www.myarcticzero.com/locations.php to find a location near you (In my town, you can find them at the Video Hut!)

The following Blue Bunny products are not as good as Arctic Zero, but they will not cause the fat truck to start running. However, they will not give you a protein boost either. In other words, you can eat them without harming or helping you.

Acceptable Blue Bunny ice creams:

• 1/2 cup of Blue Bunny No Sugar Added Reduced Fat Bunny Tracks
• 1/2 cup of Blue Bunny No Sugar Added Reduced Fat Butter Pecan
• 2/3 cup of Blue Bunny No Sugar Added Reduced Fat Chocolate
• 1/2 cup of Blue Bunny No Sugar Added Reduced Fat Mint Chocolate Chip
• 1/2 cup of Blue Bunny No Sugar Added Reduced Fat Rocky Road

Acceptable ice cream bars

• 2-4 bars Blue Bunny Sweet Freedom Fudge Lites
• 2 bars Blue Bunny Sweet Freedom Vanilla Fudge bar
• 1 bar Blue Bunny Sweet Freedom Ice Cream Candy Bar
• 1 bar Blue Bunny Sweet Freedom Almond Bars
• 1 bar Blue Bunny Sweet Freedom Black Raspberry Ice Cream bar 
• 1-3 bars Blue Bunny Sweet Freedom Vanilla Fudge & Fudge Ice Cream bar
• 1-2 bar Blue Bunny Sweet Freedom Caramel Lites Ice Cream bar
• 1-2 bars Blue Bunny Sweet Freedom Krunch Lites Ice Cream bar
• 1-2 Blue Bunny Sweet Freedom Vanilla Lites Ice Cream bar
• 1-2 Blue Bunny 100 Calorie Butter Peacan Ice Cream bar

Acceptable Ice Cream Cones

• 1 Blue Bunny Sweet Freedom Snack Size Vanilla Ice Cream Cone

Acceptable Personal Ice Cream (Quarts)

• Blue Bunny Personals No Sugar Added Reduce Fat Ice Cream Double Strawberry
• Blue Bunny Personals No Sugar Added Reduce Fat Ice Cream Cherry Vanilla

WARNING: Not all Blue Bunny products are alike! Not all products will work as a snack-even if they say fat free, reduced sugar, etc. These are the products which will not have a negative impact on efficient fat burn. Enjoy!

Menu for today + poll results

Breakfast
Regular French Toast (FP/FC)

• 2 Eggs
• 1 tbsp Skim Milk
• Cinammon
• 3 pieces double fiber wheat bread
• Walden Farms Blueberry Syrup
• Fat free cool whip

Mix eggs, milk and cinammon. Dip bread in mixture. Cook in skillet sprayed with 0 calorie butter spray and a little MCT oil. Cover with syrup and cool whip

Lunch (at Lanny's Resturaunt) (FP/FC)

• 2 Catfish Filets
• Green beans

Snack
Protein bar

Supper
Chicken Wraps + Fruit Cup

• Chicken, cut into strips 
• Green, red peppers and onions
• Spinach
• Fat free shredded cheddar cheese
• 1 tbsp fat free sour cream
• 1 tbsp salsa
• 1 tbsp Soy Sauce
• 2 Extreme fiber tortilla

Saute peppers and onions in MCT oil and soy sauce. Remove from skillet. Saute chicken in the same skillet. Combine chicken, peppers and onions. Put cheese on to tortillas, add chicken, pepper and onion mixture, top with spinach. Dip wraps in fat free sour cream and salsa.

Fruit Cup

• bananas
• blue berries
• apples
• dolop of fat free cool whip

Poll Results
Congralations!! Most voted correctly. A Lean protein + Natural Carb is Not a fat burning combination. You must have a fibrous carb whenever you have a natural carb and you can only have a natural carb with a lean protein. Thanks for participating.

Calling All Cooks

Hello Everyone!

I'm sorry that it has been a few days since I have posted. I have been working on a book of menus!  I am nearing completion of the book, but I need your help. While I have tested some of the recipes, there are others which I have not had the time to try out. On paper they work, but whether they taste good or not is another question. Those who help me by cooking at least 2 recipes will receive a free download of my material before it goes to press. If you can help me, please send me an email and I'll send you some recipes and the guidelines. I look forward to hearing from you.

You can email me at jwrigh10@yahoo.com

SlimJim

Tracking the HOT Days

In a previous blog, I stated that I was making a run towards my goal weight of 160lbs. I started my run on Monday, May 16th and the finish line was Sunday, May 29th (Memorial Day Weekend). I think it makes it easier if you have a stop date out there and a special day like Memorial Day, Father's Day, July 4th etc. are good days to aim for.

In this article, I am giving you a snapshot of my weight loss during that time.

Monday, May 16th: 164.8
Tuesday, May 17th: 164.4

Wednesday, May 18th: 163.2
Thursday, May 19th: 163.2
Friday, May 20th: 163.4
Saturday, May 21:162.6
Sunday, May 22: 161.8
Monday, May 23: 161.4
Tuesday, May 24: 162.0
Wednesday, May 25: 162.4
Thursday, May 26: 161.4
Friday, May 27: 160.0 (GOAL WEIGHT!!!)
Saturday, May 28: 160.0 (Maintaining Goal Weight!)


As always there were obstacles along the way. For example, on Friday, May 20th we went to a movie at the drive-in. My wife bought a sack of hamburgers. I was going to put one on my double fibrous bread (FP/FC), but I forgot the bread! So, I improvised. I ate the meat off a hamburger and purchased 2 dill pickles! I was rewarded by a weight drop the next day!

On Sat. May 21 I traveled out of town so I ate a meal bar on the road. After the meeting, they served lunch which consisted of cokes, chips and subs on white bread!!! I excused myself from the lunch, looked up a local GNC and bought an Oh Yeah! meal bar and ate it. That night, there was a big "pig pull" dinner at the church. By the title, I knew that I needed a fibrous carb to accompany me if I was going to participate in the pig-pull! So I attended the dinner armed with double fiber bread.

There were some frustrations days in here too. If you notice I gained back a pound over two days; losing the ground I had gained. Why? On one day, I ate in uncharted territory: a Japanese restaurant. Although I tried to eat correctly (no rice)  I think the sauce got me. That evening I ate at a Mexican restaurant and I simply ate too much (Plus I had guacamole which contains avocados which is a "no no"). I paid for it by a little weight gain. I wanted to quit, but I buckled down and the weight came off.

As you can see, the weight came off quickly. In two days I dropped 2.4lbs! In addition, I stayed at my goal weight the next day.

There are a few observations I want to make:
1. Weight loss is not linear. It will not happen in a specific amount every day. Sometimes, it is irrational. You may have a "hot" day and gain a little weight! On the other hand, a slow loss may suddenly drop into a big loss. Even though it is uneven and sometimes defies explanation, at the end of the time frame the question is: did I lose weight? You may have not lost a lot, but if you lost weight-you lost weight!

2. Weight loss takes commitment. You will not lose weight from wishful thinking. You will not lose weight by reading books or going to classes. You will not lose weight by being "on diet" one day and "off diet" the next. You lose weight by making a commitment to eat healthy over a period of several days.

3. Weight loss takes time. You have to look at the big picture. Don't go day-to-day, but instead go from milepost to milepost. Set yourself a time frame of 1-2 weeks and stick to it. Don't quit even if your weight does something irrational like go up even when you have been eating correctly.

4. Set reasonable goals. My goal was to loss four pounds in two weeks. Over the last three months I have averaged 9-10 pounds of weight loss a month; therefore, a four pound loss over two weeks was reasonable. The reality is that you don't want to loss too much too fast.


 Now that I have hit my goal what is next? My next step is to lose five more pounds to give my self some "wiggle" room. My current plan is to make 160lb my ceiling weight. I want to go down to 155lb and have a 5lb room to fluctuate. How am I going to get to the last five pounds? You guessed it, another milestone. I am going to enjoy eating whatever I want (within reason) on Sunday and Memorial Day. Then I am going to go for another streak of hot days from May 31st until my wife's birthday on June 11th. That should get me close to the 155 mark. If I don't make it I'll make a run for it after her birthday to Father's Day. I'll keep you posted.

Menu 5/27/2011

Breakfast (BF)
Oh Yeah Chocolate Almond Brownie Protein Bar (my favorite!)

Lunch (LP/FC/NC)
Spaghetti

• Tomato Sauce
• Add spices: Garlic, Onion Salt, Oregano
• Add vegetables: Green Pepper, Red Pepper, Mushrooms, Onion (Sparingly)
• Cook ground Veggie Sausage and add to sauce (LP)
• Whole Wheat noodles (NC)

Garlic Toast (FC)

• 1 Double Fiber Wheat Bread 
• Add garlic and onion salt
• Place under broiler until toasted

Green beans or any fibrous carb (FC)

Snack
Zone Chewy Pretzel Cashew Protein Bar

Supper (FP/FC)
Tortilla Pizza

•  (I'm still perfecting this one so I'll give a better description next time)

96 oz Water

Menu for 5/23

Breakfast (BF)

Seafood Burrito w/Soy Chips

"Oh Yeah" Almond Fudge Brownie (my favorite!)

Lunch (LP/FC/NC)

Seafood burrito

• Imitation crab meat
• Sauteed green peppers, mushrooms and onions
• Spinach
• White Sauce
• 1 c Fat-free Half and Half
• 1/4 fat -free Mazzorella Cheese
• 4 tsp of Clam juice
• 2 tsp of Chicken Broth
• Salt and pepper to taste

Soy Chips

 Snack
Adkins Carmel Double Crunch Bar

Spaghetti & Salad

Supper (LP/FC/NC)

Spaghetti

• Tomato Sauce
• Tomato Paste
• Sauteed green, red and yellow peppers, mushrooms and a little spinach
• Gimme Lean Ground Beef Style Veggie Sausage
• Whole Wheat angel hair pasta

Double Fiber Wheat Bread

• Spray with 0 Calorie Butter Spray
• Garlic
• 2 pieces of Kraft Fat-Free Cheese Slice
• Bake until melted

Side Salad

This Week's Poll Results

In this week's poll, I listed four combinations and asked which was the legal one. The first option was: Chicken, Baked Potato and Corn. This was a bad combination because it is a combination of a Lean Protein (Chicken) with two Natural Carbohydrates (Baked Potato and Corn). The second option received the most votes, but it also was wrong. The second combination is the same as the first: Lean Protein (Chicken) with two Natural Carbohydrates (Sweet Potato and Peas). Note: if it were Snap Peas it would have worked.  The third option was the correct combination. In this combination you have a Lean Protein (Chicken) with a Natural Carbohydrate (Baked Potato) and a fibrous Carbohydrate (squash). A natural carbohydrate must be combined with a fibrous protein and a lean protein.  Thank you for participating in the poll. Stay tuned for the next poll.  Jim

Should We Expect God to Bless Our Food?

I pray before every meal. I thank God for the meal and then I conclude by saying "We pray that you will bless this food to the nourishment of our bodies and our bodies to Your service." It is a common prayer request I have heard many people make.

Recently, I was struck by the irony of that prayer request. Can we legitimately ask God to bless our food when we are praying over a plate filled with non-nutritious, carbohydrate-laden, fat-packing, sugar-raising food? I have done this for years not thinking about what I was asking. What are we expecting God to do? Turn the high-calorie food into low-calorie? Transform the cookies into fruit. Melt the fat off the Boston Butts?

When you think about it, we are asking God to do a nutritional miracle at most of our meals. It is like asking God to bless us as we go rob a bank or as we cheat on our income taxes, etc. If we keep gaining weight, get diagnosed with type 2 diabetes, high blood pressure, etc., can we really be angry at God for failing to bless the food which, in many cases, has been a factor to our deteriorating health?

The next time we ask God to bless our food, we need to make sure that we can legitimately ask Him to bless it. If we ask God to enable the food to be used to the nourishment of our bodies, then make sure that it is a healthy, nutritional meal you are about to consume? If we are asking God to help us overcome some physical issues, make sure you are not hindering the process by consuming unhealthy food.

Before we ask God to bless our food, we need to make sure it is worth blessing!

Jim

Menu for 5/18

Breakfast (FP/FC)

Crustless Spinach Breakfast Quiche

Crustless Breakfast Quiche

•  6 eggs
•  2 slices double fiber wheat Bread
•  2 c fat-free shredded cheese
•  2 c of spinach (uncooked)
•  1 small onion
•  1/4 c mushrooms
•  1/4 c of skim milk
•  1/4 tsp salt
•  1/8 tsp ground black pepper

 Sautee mushrooms, onion and spinach in MCT oil. Break bread into cubes. Mix eggs, cheese and bread. Spray a 9”pie pan with 0 calorie cooking spray. Add sautéed mixture in a small round . Cook on 350 for 30 minutes. (This meal can be reheated over several days)

 
Lunch (LP/FC/NC)

Slaw Dawg

Slaw Dawgs & Fried Okra

• 98% fat-free hot dogs
• Hormel Turkey Chili without beans
• 2 slices double fiber wheat bread
• Cabbage mixed with Walden Farms Coleslaw mix

Accompany with okra, breaded in double fiber bread crumbs and fried in MCT oil

Snack
Protein Bar

Supper (LP/FC/NC)
Grilled Chicken marinated in Walden Farms Creamy Ranch Dressing
Corn on the cob
Salad

Weight Loss Mile Markers

I've been hanging around the 165lbs mark for a week or so. I have had too many "cold" days sprinkled in between my hot days. My original weight lost goal was 160lbs. I want to go to 155lbs to give myself some fudge room (pun intended!). Being so close and yet so far is frustrating and I am ready to make a run for it.

I have found that giving myself mile markers is a good approach. For example, the next big date on the calendar is Memorial Day weekend. Being from Indiana that means Indy 500 time!  Memorial Day is fourteen days away. Can you imagine what fourteen "hot" days in a row cold mean? It could mean me hitting the 160lbs mark and getting into the 150's! I may not make 155lbs, but I can be close. So today I am shooting for fourteen straight hot days.

I will keep you posted on my progress.

If you can think in terms of mile markers, you will do better. Think M-F "hot" days or for longer stretches: Memorial Day to Father's Day or Father's Day to July 4th, etc. Whatever mile markers you set, push for your goal.

Is it going to be easy? No! I know this week there is a "pig pull" dinner for our carpenter's group, I am going to be out-of-town on one day, and we are having a going away staff lunch next week at a Japanese restaurant! It will not be easy-it never is-but I am going to do all I can to push through to Memorial Day. Hopefully, the 160's will be a memory for me by Memorial Day!

When You Can't Help but Mess it up!

I knew Thursday was going to be a challenge day for me. First, on Thursdays I eat breakfast with the pastors in our area. Usually, I bring a protein bar, but today I was the cook. I cooked the usual for the preachers-bacon, eggs, grits, biscuits and gravy, with powdered donuts for desert. Since I was the cook that day, I cooked egg beaters, toasted two pieces of double fiber bread, and I had a helping of the grits seasoned with Splenda (Grits are a natural carb). So my meal combination was a lean protein (Egg Beaters), fibrous carb (Double Fiber Wheat Bread) and a natural carb (grits). Oh yes, I topped my toast with Walden Farm's Apple Butter spread. Yummy!!

Next was lunch. Since it was our anniversary and since my wife had to work that night and I had been given comp tickets to attend a pro-life banquet in Etowah County, we knew the evening was out. So, she accompanied me to Gadsden to make a hospital visit. While in Gadsden, we stopped for lunch at Red Lobster. While I really wanted to cheat, I decided to stick to my plan. So I ordered broiled flounder, broccoli, and salad. I removed the croutons, They did not have a fat-free dressing so I used a little of the ranch dressing. (I should have brought my own dressing, but oh well.)

The evening was the big unknown. As I said, I had been invited to a banquet, but I had no idea what was on the menu. I managed to squeeze in 20 minutes on the Elliptical machine to burn a few calories. Plus, I drank a Celsius Green Tea, which is supposed to burn 100 calories! I planned to bring a protein bar with me to the banquet, but forgot.

When I arrived and saw the food I knew I was in trouble. I was sure they would have the standard fare, but they didn't. The buffet line consisted of Country Fried Steak, Gravy, Mashed Potatoes with Butter, Gravy, Green Beans, Coleslaw, rolls and an array of pies. Basically, the only thing I could eat guilt-free was the green beans (I didn't know what was in the coleslaw mix, but you can rest assured it was not overly healthy!)

I didn't feel like going my table with a plate of beans and water, so I decided to blow it!  I got the Country Fried Steak and topped it with the gravy, the mashed potatoes (but I skipped the gravy), lots of green beans (trying to slow down the digestion as much as possible so my body could burn off as much as the fat as possible), coleslaw and I finished it off with Coconut Cream pie.

I enjoyed every bite! The food was delicious. The banquet was phenomenal with great music and a very engaging and powerful speaker.

My wife had fixed some low-fat cupcakes for our anniversary. We calculated her recipe and determined that one cupcake could qualify as a snack. Since I had just blown it for the day, I decided to have a cupcake topped with low-fat cool whip when I got home that night. 

The next morning I got the on scales bracing myself for a 1-2lbs weight gain. Instead, I only gained .2lbs!!

Why did I gain so little? I am not completely sure, but I have a some possible explanations. First, I had eaten been eating healthy for several days in a row allowing my body to be in a fat-burning mode right up until that evening meal. Second, I had exercised hard for twenty minutes and burned more calories. Third, I had a Celsius drink trying to push my body to burn even more calories.

The downside is that it may take my body a good day or two to completely enter back into optimal fat-burning mode. Today, I am back on task. While it may be Sunday before I am in optimal fat-burning mode, I hope to at least lose that extra .2lbs I gained by tomorrow. (Remember, the rule to losing weight is to burn more calories than you take in. The menus I give you will cause you to go into optimal fat-burning mode within 48 hours if you drink water (1/2 your body weight in ounces), watch your portions and eat within 1 hour of waking, 3-6 hours between meals, and no more than 2 hours before bed.)

Here's to losing weight!!

Menu 5/12

Breakfast
1 slice Crustless Cheese and Spinach Quiche (FP/FC)

• 6 eggs
• 1/3 c shim milk
• 1 tsp Spike Seasoning
• 2 pieces of Double Fiber Wheat Bread
• 2 c No-fat shredded cheddar cheese
• 1/2 bag Spinach
• 1 small onion
•  Mushrooms in MCT oil

Saute Spinach, onion and mushrooms in MCT oil
Mix eggs, milk, seasoning and cheese
Combine sauteed spinach, onions and mushrooms to mixture
Spray small round pan with 0 calorie cooking spray
Add mixture to pan
Cook at 350 for 30 minutes

Lunch (LP/FC/NC)
Broiled Flounder
Broccoli
Salad w/Walden Farms dressing
Great Value Sugar Free Chocolate Mousse
Coke Zero or Diet Coke

Snack
Chocolate and Cinnamon Swirl Bites

Supper (LP/FC/NC)
Smothered Chicken

• 1 Chicken Breast
• Peppers, onions, mushrooms
• 1 fat-free mozzarella Cheese

Cook Chicken Breast. Saute Peppers, onions, mushrooms. Place sauteed mixture on chicken and cover with cheese. Microwave 30 seconds or so to melt cheese

Garlic twice baked potato
Steamed Broccoli

1/2 body weight in ounces of water + additional 16 ounces to make up for the coke!

Menu 5/11

Breakfast (BF)
1 1/2 c Special K Protein Plus Cereal
Skim Milk

Lunch (Leftovers!) (LP/FC/NC)
1 Tuna Patty
1 1/2 c Turkey Chili no beans
Stir Fry: Broccoli Cauliflower, Green Pepper, Kale and Carrots

Snack
Atkins Chocolate Coconut Protein Bar

Supper (LP/FC/NC)
Chicken Strips
Brown Rice
Spinach

Extra
Sugar-Free Jello with du-lop of low-fat Whip Cream

96 oz of water

I lost .8lbs since yesterday! I am currently at my lowest weight to date.

Menu 5/10 and Poll Results

Breakfast (LP/FC/NC)
1 Oh Yeah! Vanilla Creme Protein Shake
2 pieces of Double Fiber Toast with Splenda, cinnamon, and 0 calorie butter spray
Sugar Free Apple Cinammon Oatmeal

Lunch (BF/FC)
Syntha 6 Cookies and Cream Protein Bar
1 c of Green Beans

Snack
Cashew Pretzel Protein Bar

Supper (LP/FC/NC)
2-Tuna Patties
1 small potato fried in MCT Oil
2 c of breaded Okra (Breaded in Double Fiber Bread Crumbs) fried in MCT Oil

Poll Result:
First, I need to say that the combinations were incomplete. Each one was supposed to have a fibrous carbohydrate (FC).

Curiously, no one got the pole right! In general, Turkey Bacon is not a Lean Protein nor a Fatty Protein (there is one exception I know of: Jennie-O Extra Lean Turkey Bacon and it is in the Fatty protein category. It has about 25% calories from fat). Unless it is the Jennie-O brand, chances are that the Turkey Bacon is too fatty to be included in any combination.

The only bacon that works is Canadian Bacon. It is a fatty protein. However, you cannot combine a lean protein with a fatty protein. Thus Canadia Bacon with Egg Beaters is not a good combination.

Whole eggs are a fatty protein. As I understand it, you can combine a fatty protien with a fatty protein. Thus you can combine 1 slice of Canadian Bacon with 1 whole egg. Of course, you have to eat this with a fibrous carb such as Double Fiber Wheat Bread. So you can have bacon and eggs, just make sure it is Canadian Bacon.

I will make sure the next poll is complete.

Menu 5/9

Breakfast
Cinnamon Roll Protein Bar

Lunch (at local Resturaunt)
Grilled Chicken Strips
Sauteed Green Peppers/Onions
Green Beans
Small Salad with no fat Ranch dressing

Snack
Dark "Chokolat" Crunch Protein Bar

Supper
Herb Crusted Tilapia
Stir Fry Vegtables (Green Pepper, Kale, Carrots, Broccoli, and Cauliflower)
Small Salad with Double Fiber Crutons

Extra
Sugar-Free Grape Popsicle

80 oz water

Menu 5/6

Breakfast (FP/FC)

French Toast

• 2 whole eggs
• Imitation Vanilla
• A little water
• 2 pieces Double Fibre Wheat Bread
• Cinnamon 
• Du-lop of low-fat whip cream 
• Ms. Butter's Worth  Sugar-Free Syrup

Combine mixture of eggs, vanilla, and water
Soak bread in mixture
Cook in 0 calorie butter cooking spray
Add du-lop of low fat whip cream and sugar-free syrup

Lunch (FP/FC)


1 small hamburger
1 small pork chop (grilled)
Broccoli/Cali-flower mix

Snack
Dark Chocolate Protein Crunch Bar

Supper (LP/FC/NC)

Chicken Salsa Casserole

• 1 Chicken breast
• sprinkle with mixture of Cayenne pepper and white pepper
• Sprinkle with shredded no-fat cheddar cheese
• Top with salsa
• Sprinkle salsa with onion poweder
• Cover pan with foil
• Cook at 350 for 45 minutes (or until done)

1 c of chili beans
Salad topped with Walden Farms creamy bacon dressing

64 oz water

Extra
Sugar-Free Jello

NEW ITEM: Weight lost today .8lbs (This is not a guarantee, but simply to let you know that weight will come off if you eat this way.)

Menu for Today 5/5

Breakfast (BF)
Oh Yeah Almond Chocolate Protein Bar

Lunch (FP/FC)
Egg Sandwich

• Boiled whole eggs
• Celery
• No fat Mayo
• Speghetti Squash
• 2 pieces of Double Fibre Wheat Bread toasted

Snack
Double Chocolate Crunch Protein bar

Supper (FP/FC)
Beef Burito

• Lean Hamburger
• Green Pepper
• Spinach
• Fat Free Cheddar Cheese
• Salsa
• 2 Extreme Fibre Tortillas
• Fat Free Sour Cream

Menu for 5/5/2011

Breakfast (FP/FC)
2 whole eggs scrambled
Sauteed green peppers, onions and mushrooms
1 kraft fat-free single
2 pieces of Double Fibre Wheat Bread



Lunch (BF)
Syntha 6 Cookies and Cream Protein bar

Supper (LP/FC/NC)
1 Chicken Breast
Green beans
Sugar-free Jello

Snack
Protein Plus Chocolate and Carmel Bar

96oz of water

Today's Menu 5/3/2011

Breakfast (LP/FC)
Egg Beaters
2 slices of 98% Oscar Mayer Fat Free Balogna
Kraft Fat-Free Mayonnaise
2 pieces of Double Fibre Wheat Bread

Lunch (FP/FC)
McDonald's Double Quarter Pounder
Replaced bun with 2 pieces of Double Fibre Wheat Bread

Snack
Pure Protein Chocolate Bar

Supper (FP/FC)
Grilled Pork Chop topped with mushrooms
1 c Broccoli and Cauliflower mix
1 c Boiled okra

96 oz water

Extra:
Sugar-free Jello with 1 dulop of low-fat whipped cream

Menu for Today 5/2/11

Breakfast (LP/FC/NC)

1 Protein Shake

1 Double Fibre Toast coated with 0 calorie butter spray, splenda and cinamon

1 bowl of sugar-free oatmeal

Lunch (LP/FC/NC)

Ate at a local Mexican restaurant

Shredded chicken
Lettuce and Tomato
Made two burritos with the above ingredients using Ole Extreme Fibre Tortillas
Gensoy Tortilla Chips with Salsa
Note: I had to bring my own chips and tortillas

Supper (FP/FC)

1 Pork Chop

Green Beans w/mushrooms seasoned with Basil and Seasoning Sal

Snack

Dark Chocolate Crunch Protein bar

96 oz water