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
Showing posts with label diet. Show all posts
Showing posts with label diet. Show all posts
Sunday, July 31, 2011
Yogurt-like 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
Tuesday, July 26, 2011
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
- 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
Wednesday, July 20, 2011
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!!
Friday, May 13, 2011
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!!
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!!
Friday, April 22, 2011
My Weight Loss Journey
For years I have struggled with my weight. I have an "apple" body which means I collect most of my weight in the stomach area. For a number of years I have felt increasingly self-conscious of my weight for several reasons: 1. My wife is a personal trainer and has managed to stay fit and trim for a number of years; 2. As a communicator of the Gospel, I have felt embarrassed at my increasing size; and 3. I felt that I should look trim since I was in the martial arts yet I was not.
I tried a few diets like Atkins and South Beach. I had moderate success on both. I liked South Beach the best and lost about 10lbs on it, but I went back to my old habits when the Holidays (Thanksgiving) hit.
Admittedly, I am at the beginning of my journey, but a couple of months ago I attended a class taught by a friend on weight loss. (Click HERE for the link to the material and HERE for the Facebook page.) For years my weight stayed around 188lbs but now I was topping the scales at 190- 193lbs! The old 188lbs was looking good! When he began his class, I was ready to make a change and the class seemed to be the perfect opportunity.
The class was on Thursday, Feb. 10. I weighed in at home at 190lbs with a 41.5" waist, 42.5"hips and 22.5" thighs. I am 5'10" high and medium build. After attending the first session, I decided I was going to give the plan a try. The next day February 11, my sister's birthday, I began my weight loss journey.
Now, two-and-a-half months later, I have lost 24 lbs! My current measurements are: 37.5" waist, 39.0" hips, and 19.25" thighs! My cloths are all too big!
I will write about my journey in future blogs; however, the purpose of this blog is to share with people what I eat. I have had people to say that the diet (I don't like that word, this is a lifestyle change!) is too complicated or too restrictive, but it is not! Since I love to be creative, I am constantly looking for new ways to cook food and new dishes. Please note, I am not a chef! However, hopefully this blog will help others discover that this lifestyle change is VERY doable, sustainable and enjoyable.
I tried a few diets like Atkins and South Beach. I had moderate success on both. I liked South Beach the best and lost about 10lbs on it, but I went back to my old habits when the Holidays (Thanksgiving) hit.
Admittedly, I am at the beginning of my journey, but a couple of months ago I attended a class taught by a friend on weight loss. (Click HERE for the link to the material and HERE for the Facebook page.) For years my weight stayed around 188lbs but now I was topping the scales at 190- 193lbs! The old 188lbs was looking good! When he began his class, I was ready to make a change and the class seemed to be the perfect opportunity.
The class was on Thursday, Feb. 10. I weighed in at home at 190lbs with a 41.5" waist, 42.5"hips and 22.5" thighs. I am 5'10" high and medium build. After attending the first session, I decided I was going to give the plan a try. The next day February 11, my sister's birthday, I began my weight loss journey.
Now, two-and-a-half months later, I have lost 24 lbs! My current measurements are: 37.5" waist, 39.0" hips, and 19.25" thighs! My cloths are all too big!
I will write about my journey in future blogs; however, the purpose of this blog is to share with people what I eat. I have had people to say that the diet (I don't like that word, this is a lifestyle change!) is too complicated or too restrictive, but it is not! Since I love to be creative, I am constantly looking for new ways to cook food and new dishes. Please note, I am not a chef! However, hopefully this blog will help others discover that this lifestyle change is VERY doable, sustainable and enjoyable.
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