The nitty gritty

"Cut calories" is the advice given by the public. " you will lose weight" they say. WRONG! It's not about caloric intake nor

about eating less. It's about eating RIGHT. What does this mean? How does this work? 

Here is the science behind the elements of "calories" and health.

Let's start by saying "calories" are a measure of heat. Again let me say- "CALORIES" are a measure of heat. Question: What do they have to do with weight management? 

Answer: nothing! It is the deeper underlying components on the nutrition label that determine whether to eat it or not. 

Reality is --if you are cutting calories to lose weight-- this is only a phase and will be short lived. Because by cutting calories- you are going hungry- you then are not getting what your body needs- ESPECIALLY if you are exercising. 

The biggest mistake I see individuals making is cutting calories without knowing how many to cut. They go off an algarhythm ( a silly chart based on weight and height aka BMI) 

So here it is- what do we watch for on nutrition labels? 

SUGAR and CARBOHYDRATES. 

What are those? 

Glycogen ( sugar) is what your body stores in your muscles and liver ( and blood stream) to use for " quick release energy. Carbohydrates are the exact same. Carbs are broken down turning into stored glycogen. 

The truth is- whether it be a candy or fruit- your body sees sugar as sugar. It breaks it down into simple sugars, and stores it for quick release. 

Unless you plan on doing anaerobic exercises aka- sprints, bursts, races etc. You have no reason to eat an over abundance of sugars or carbs.

Another question I get a lot- " but fruits are different than table sugar right?" 

Answer: yes- only because fruits have a fibrous layer to help with digestion, and have vitamins as well. But the sugar - your body doesn't see it as anything but sugar. Plain and simple. 

Carbohydrates- " complex carbs- these are the better option of course- rather than simple carbs" . Truth- they take longer to digest allowing the regulation of sugar to slowly release into the blood stream. But none the less- they are converted to simple sugars in the body. 

Fats- we need them. There are a couple types of adipose. (fat) but let's look at what they do first, and all the hype about low fat. 

If you are cutting fat out of your diet- you are wrong. Your body needs fats- they store as a long term energy source. They are dense in " calories" because the fat ratio for calories is higher. If you are watching your sugar /carb intake- and eating a decent portion of fats, your appetite will curb. 

Check out the " low fat" options on yogurt.. What did you find??? OHHHH it has more sugar to make up for the taste of lack of fat. Imagine that. Tricky little product companies. 

Well - off to the gym I go. I hope this helps all those who have asked me lately. 

Veggie Style Lasagna

This recipe is a little more detailed, but just as guilt free as the rest of my recipes! The basic concept is to replace the carbohydrates and sugar with vegetables.

Zucchini Lasagna

(Makes a 9x9 sized casserole dish)

2 Zucchini (sliced long ways and thin)
Can of Tomato Paste (shoot for the one containing less sugar)
1-2 cups Low Fat Cottage cheese
1-2 cups low-fat cheddar cheese
1 cup Mushrooms sliced
1/2 can of Olives sliced
1 bunch of green onion
1lb. Hamburger meat ( lean is best)
Garlic and spices to taste

1. Preheat the oven to 375.
2. In a frying pan- cook the hamburger meat until done, drain fat if any and set aside.
3. Slice both Zucchinis long ways, it done correctly you should have 4-5 slices that are pretty thin.
4. In the baking dish (9x9 casserole dish) lay the zucchini flat on the bottom. ( you will only be able to lay 3-4 slices down)
5. Take 1/2 of the cooked hamburger meat and spread evenly over the zucchini in the casserole dish.
6. Layer 1/2 the portion of cottage cheese, all the mushrooms, olives, onion, and tomato paste in the pan.
7. Again- layer the zucchini over the top of the ingredients in the pan followed by the rest of the ingredients except the cheese.
8. Bake Casserole for 15 minutes, or until the zucchini feels somewhat tender.
9. Add cheddar cheese to the top- bake until cheese is melted.

                                

Mashed Po-what?

Who doesnt love Mashed potatoes?! Well, when trying to lose weight- mashed potatoes can hold you back from shedding the pounds. So heres an alternative- taste isnt exact but pretty darn close!

Cauliflower Mashers

1 Head of Cauliflower
2 Tbsp. real butter- or omega 3 butter
1/4 cup fat free half and half- or skim milk
Garlic Powder to taste

1. Chop the Cauliflower into golf ball size pieces
2. Boil in a pot for 20-30 minutes until extremely tender
3. Drain and pour into a bowl
4. Add the rest of the ingredients, then use a mixer until almost smooth
5. You may haveto add a little more of the half and half until potatoe-like texture

I usually eat this side dish with a rotisserie chicken (boughten or home cooked) and asparagus or green beans. It makes the feeling of a Thanksgiving Dinner!!

Smart Chicken Tacos

This recipe is pretty great, alothough you made need extra napkins!

Ingredients:

2 boneless skinless chicken breasts
Cilantro
1 head of Lettuce (your choice- I go Green leaf)
Salsa
Non fat cheese (shredded)
Non fat sour cream
Avocado chunks
Onion
Peppers

1. BBQ the chicken breasts with cilantro sprinkled on top until done, then dice the chicken.
2. Take the head of lettuce, peeling it leaf by leaf (this is your taco shell)
3. Place diced chicken into "taco" shell.
4. Add all toppings to taco. ( Avacado, onion, peppers, cheese, salsa and sour cream)

Easy recipe- virtually little to no carbs.

Chicken Tortilla Soup Twist

 First Recipe! And one of my favorites. Low carb, moderately low fat, and low sodium. This recipe will feed 4, with a little left over.

Ingredients:
1/2 pot boiling water
2 large chicken breasts (diced/uncooked)
1 red pepper
1 green pepper
1 medium onion
1 bunch of cilantro
1/2 cup salsa
1 Tbsp minced garlic
2 cups of low fat cheese (your choice, I like pepperjack/cheddar)
Seasonings- dash of Oregano, lemon pepper, and garlic powder
 1 Tbsp sour cream ( low fat/non fat)
1 Avocado
2 Low carb high fiber tortillas (large ones- Mission brand)
Olive oil or Omega-3 cooking oil (for frying)
1. Bring water in pot to a boil, add the chicken and turn heat down to medium.
2. In a frying pan add the peppers and onions cook until tender.
3. Add the frying pan ingredients into the chicken and water mix.
4. Add Cilantro, salsa and garlic to the pot.
5. In another frying pan (or you can bake) cut the low carb tortillas into small strips and fry in light oil until crispy.
6. Add the cheese lastly to the pot, turn heat down to med./low
7. Add seasonings.
8. Serve soup by adding a dash of sour cream and sliced avacado to the top.


* You do not want to use fat free cheese in this. It does not melt!