Tips to Avoid Gaining Weight over the Holidays

Are you concerned about weight gain over the holidays?  It’s certainly easy enough given all of the food and drink we are exposed to for weeks during the Christmas holidays.  Since we are probably going to indulge in some extra treats, here are some tips and strategies that you can consider in an effort to not gain any weight.

  1. Protein, protein, protein! Protein such as turkey and other lean meats will keep you full for a long time.  You don’t have to be hungry to eat but feeling full is the only time you don’t think about munching.
  2. Eat slowly. The quicker we eat, the less time the body has to register that it is full so slow down.  Take time to enjoy your food and savor each bite.
  3. Choose high fiber foods like beans, legumes and loads of raw vegetables. These foods not only fill you up but fiber will inhibit the fat from being absorbed from you foods.
  4. Eat plenty of healthy fats. Everyone likes fat but be sure to stick to the good fats like avocados (guacamole here we come!), nuts and homemade dressings for your vegetable dips.   Fats create satiety and fullness.  Don’t be afraid to bring your homemade veggie dips with you to parties.
  5. Use smaller plates. Plate sizes have increased significantly over the years. The brain associates empty space on your plate as not enough food.  Also using smaller plates means less food eaten.
  6. Stick to natural sugars and ditch the simple sugars like holiday cookies, cakes and pies. These treats are definitely tempting but offer nothing but weight gain. Stick to fruits with a no sugar added yogurt dip.
  7. Take time before grabbing seconds or thirds off the buffet table. It takes 20 minutes for your body to register that it is full so wait at least 20 minutes before reaching for more food.
  8. Stay away from very high carb foods like bread, potatoes and pasta. These foods break down quickly into glucose and too much glucose is a recipe for weight gain.
  9. Watch the alcohol. Many drinks like beer, eggnog and fruity drinks carry a bunch of unnecessary carbs and sugar.  Stick to drinks mixed with water or club soda using lemon or lime instead of sugar.  Spice your drinks with cinnamon or other flavors.  Too much alcohol can weaken your resistance to overindulging in food as well.
  10. Drink plenty of water. Water fills your belly so drink plenty of water before you go to the party and while you are at the party to ensure you eat less.
  11. Keep up with your exercise regime. We all know how busy we can be during the holidays and it is a little harder to get to the gym so try doing some exercises from home.  Do some squats while chopping at the kitchen counter or go for a long walk to de-stress.
  12. Get plenty of sleep. Sleep deprivation is quite common during the holidays and it may cause weight gain.  Those who don’t sleep enough tend to be hungrier, consume more calories and get less physical activity.
  13. Bring a healthy dish to share. This way you know you’re safe eating what you brought without looking like you’re being picky.
  14. When baking use the following substitutes to cut calories and fat:
  • Replace butter with applesauce, mashed banana or pumpkin puree
  • Instead of sugar, use a low-calorie substitute such as stevia or xylitol
  • Add dried fruit instead of chocolate chips or candies
  • Flavor recipes with extracts like vanilla, almond or peppermint oils instead of butter or sugar
  1. To reduce fat in cooking use plenty of herbs and spices instead of butter; bake, steam or grill instead of frying; use low-fat milk instead of heavy cream; replace cream cheese, sour cream and mayo with Greek yogurt

Fit to serve: Brown Butter Cake

Ok I have to try this recipe…looks so yummy!

Diabetes Diet

sponge cake 2

Low Carb Brown Butter Cake

Ingredients:

2 cups of (4 sticks) unsalted butter melted and lightly browned

6 large eggs

2 cups of finely milled almond flour

2 cups of sugar substitute

1 ½ teaspoon of baking powder

½ teaspoon of sea salt

Directions:

1.    Pre-heat oven to 350 degrees. Lightly grease a 10-inch spring-form pan with butter.

2.    Melt and lightly brown the butter in a saucepan and allow to cool completely.

3.    Beat all the eggs and sugar substitute in a stand-up mixer on high until mixture is thick and a shade of pale yellow, about 6 minutes.

4.    Add the almond flour by ¼ cup increments into the egg and sugar-substitute batter folding gently with a rubber spatula. *Do not over stir, mix only to combine

5.    Once the batter has been mixed add the now cooled melted brown butter gently fold into the batter until fully…

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Low Carb Broccoli Ricotta Cannelloni

Who doesn’t want low carb cannelloni????  You can thank Angela again for some of her amazing gluten, vegetarian low carb recipes!
Ingredients
Crepes
  • 3 tablespoons (21g) coconut flour
  • 5 eggs
  • 2 tablespoons coconut oil
  • 1/2 cup water
  • 1 tablespoon butter
Sauce
  • 2 garlic cloves peeled and chopped
  • 1 onion peeled & chopped
  • 1 cup tin tomatoes
  • 2 tablespoons basil, fresh
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon olive oil
Filling
  • 300 grams broccoli cut into florets
  • 1/4 cup (25g) Parmesan cheese grated
  • 300 grams ricotta cheese
  • 1 lemon rind and juice
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon olive oit
  • 1/2 cup (56g) Mozzarella cheese for topping grated
Instructions
Crepes
  1. In a bowl, mix all the ingredients except the butter together. Either whisk or use a hand blender until the mixture is smooth.

  2. Heat the butter in a medium sized frying pan on a medium heat.

  3. Gently pour a small amount of the batter into the pan until you have a circle. You can rotate the pan whilst you pour to get a larger crepe. I just pour about one sixth into the pan and just watch it form into a circle naturally.

  4. Cook on one side for about 1-2 minutes until bubbles appear in the crepe, then flip over to cook for a further 1-2 minutes

  5. Repeat with the remaining batter.

Sauce
  1. Heat 1 tablespoon of olive oil in a frying pan on a medium heat and add the onion. Saute for 5 minutes until soft.

  2. Add the garlic and cook for a further 3 minutes.

  3. Add the tinned tomatoes, breaking them up with a spoon and add the basil. Season with salt and pepper.

  4. Bring to the boil, then cover and simmer for at least 20 minutes.

  5. Remove from the heat and using a hand blender blitz until smooth. Or place the sauce into a blender.

Filling
  1. Rice the broccoli by placing the florets into a food processor and blitzing until it looks like green breadcrumbs.

  2. Heat one tablespoon of oil in a frying pan and add the broccoli, lemon rind and juice and cook for 3-5 minutes until the broccoli is soft and cooked. Not too mushy though.

  3. Remove from the heat and stir in the ricotta, Parmesan cheese, salt and black pepper until combined.

Assembly
  1. Preheat the oven to 180C/350F degrees

  2. Lightly butter a baking dish.

  3. Spoon half of the tomato sauce over the bottom of the baking dish.

  4. Place a couple of tablespoons of the broccoli and ricotta mixture into a crepe and roll into a “cigar”.

  5. Place the filled crepe on top of the sauced lined baking dish.

  6. Repeat until the baking dish is full of stuffed crepes.

  7. Spoon the remaining sauce over the crepes.

  8. Sprinkle the Mozzarella cheese over the sauce (Parmesan would work too)

  9. Bake for 15 minutes.

  10. Eat and enjoy!

Recipe Notes

Serves 2 – 3 people  (6 filled crepes)

Nutritional info per filled crepe “cannelloni” :  282 Calories, 15g Fat, 16g Protein, 13g Total Carbs, 4g Fibre, 9g Net Carbs

Taken from divaliciousrecipes.com

Pizza Bomb Bites

Here is another great recipe from Angela Coleby from Divaliciousrecipes.com.  I think I need to move in with her lol.  It’s only 1 net carb for these pizza bite yummy treats!  This recipe makes 24 pizza bites.  I think when I make them I am going to add a little meat ball in the center of them.  Or maybe bacon?  Hmmmmmmmmmm. And I am definitely going to use coconut oil and add a little Italian spices.  I added the pictures from her blog so you can see how to make them.
Ingredients
Dough
  • 1/2 cup (56g) coconut flour
  • 1 tablespoon psyllium husk powder
  • 6 tablespoons olive oil or coconut oil
  • 1 egg
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1/2 cup boiling water
Filling
  • 6 teaspoons Marinara sauce
  • 1/2 cup Mozzarella cheese grated
  • 1/4 cup Parmesan cheese for topping grated
Instructions
  1. Preheat the oven to 200C/400F degrees

  2. Make the dough, place all the dry ingredients in a bowl and blend well.

  3. Add the oil and egg and stir until combined.

  4. Add the boiling water, gradually until you have a dough. Firm up with your hands.

  5. Roll out the dough by placing it on a piece of parchment paper, place another piece of parchment paper on top, then roll out. Cut out circles to cover the muffin tin spaces (I used a wine glass, but a large cookie cutter would do too).

  6. Place the circles in a greased mini muffin tin and ensure that all the sides are covered with the dough.

  7. Place about ¼ teaspoon of the Marinara sauce into each bomb.

  8. Add Mozzarella cheese, pushing down until the bomb is full.

  9. Gently squeeze the top edges of the dough together so that the dough forms little balls.

  10. Sprinkle the tops with Parmesan cheese.

  11. Bake for 20-25 minutes until the pastry is firm and golden.

  12. Eat and argue over the last one!

 

Nutritional Info per bite :  68 Calories, 5g Fat, 2g Protein, 2g Total Carbs, 1g Fibre, 1g Net Carbs

Just wanted to share a good joke lol

After an elderly couple starts getting forgetful, they visit their doctor. Their doctor tells them that many people find it useful to write themselves little notes.

When they get home, the wife says, “Dear, will you please go to the kitchen and get me a dish of ice cream? And maybe write that down so you won’t forget?”

“Nonsense,” says the husband. “I can remember a dish of ice cream.”

“Well, I’d also like some strawberries and whipped cream on it,” the wife replies.

“My memory’s not all that bad,” says the husband. “No problem — a dish of ice cream with strawberries and whipped cream. I don’t need to write it down.”

He goes into the kitchen, and his wife hears pots and pans banging.

The husband finally emerges from the kitchen and presents his wife with a plate of bacon and eggs.

She looks at the plate and asks, “Hey, where’s the toast I asked for?”

Haha…the doctor should have told them to go to nutrition house and get some herbs for memory…but you have to remember to take them… 🙂

Yo-Yo Diets…Are They That Bad?

It is a well know fact that most of us who are successful at losing weight, at some point put it back on again, and then some.  Then, we lose the weight again and put it on again and again and again.  We all know this is yo-yo dieting but how does this affect me and my efforts to keep the weight off?  The answer is simple…every time you lose weight and then put it on again, you may be the same weight as when you started but you are a little “fatter”.

  • Let’s say you weigh 200 lbs and you lose 50 pounds.  The 50 lbs lost is NOT ALL FAT.  Some is water, muscle etc.  So let’s say 40 lbs of that weight loss is fat, 5 lbs was muscle (usually because you don’t eat enough if you are following a low calorie diet)and 5 lbs was water.
  • Now, you gain back 50 lbs.  BUT you gain 50 lbs of fat.  You don’t gain muscle back unless you work out.  So you are actually an additional 10 lbs “fatter” even though you are still back to 200 lbs.
  • The more times you do this the fatter you get.  This is why people often say “I used to be able to lose weight fairly easily and now it is so much harder”.  You multiply the number of fat cells AND you make your fat cells fatter.

So how can I avoid this?  Stop dieting!!!  Diets don’t work!  Now, don’t get me wrong.  You should know by now I am an advocate of following a very low carb lifestyle, but the key word here is LIFESTYLE.  It is your way of life.  It is being aware of how many carbs you are eating and make alternate choices that are lower carb version.  It’s using lettuce for a hamburger bun or making the low carb/gluten free almond buns that I have posted earlier.  I have made these buns so many times and it literally takes me 5 minutes to make and 20-30 minutes to bake.  I will actually bring one of these buns if I am going to a restaurant and want a hamburger.  I tell my waitress that I am gluten intolerant but luckily I have my own bun :-).

If you are new to my blog, scroll down to find the RULES to following a low carb lifestyle if you want to lose weight or if you want to maintain your weight and just stay healthy.  I promise you will lose all of your sugar cravings and you will feel so much more energy.  Isn’t that worth it?

Glycemic Index Foods

Great information!

Buckwheat for your health

In my earlier post, i talked about the how glycemic index (GI) affects weight loss. Here is a more detailed explanation of what it’s about.

Glycemic Index

GI is the ranking of carbohydrates on a scale of 0-100 according to the extent they raise blood sugar levels after consumption of food that contains carbohydrates.

High GI means that the carbohydrates in food breaks down quickly and thus releases the glucose into the blood quicker. Low GI means the opposite; slow digestion and slower release of glucose into the blood stream. Diets that are low GI have shown to improve both glucose and lipid levels in people with diabetes and aids in weigh loss because it helps to control appetite.

  • High GI: 70 and above (Whole wheat bread, corn flakes, watermelon, potato)
  • Medium GI: 56 to 69 (Pumpkin, honey, popcorn, pineapple)
  • Low GI: 55 and below (Chocolate, soy milk, carrots, apple)

Glycemic Index Chart

Should I eat a low…

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