Wednesday, February 17, 2010

Good Food for Permanent Weight Loss

If you were my kids you would have eaten a pancake for breakfast but not YOUR mother’s pancakes. I combine Arrowhead Mills Organic (Fred Myer health food section) Buckwheat and Multigrain packages, a little Bob’s Red Mill organic golden ground Flaxseed Meal (Fred Myer health food section), one egg per kid and enough milk to make it smooth. I use organic butter to coat the pan. I wipe it out between cooking cakes since burnt butter tastes like, well, burnt butter. I never put anything fake on the cake. I de-frost organic blueberry’s, organic strawberry’s or use pure Maple Syrup to cover them. When choosing a syrup make it pure and 100% since it is the processing of sugar that raises the glycemic load and destroys the flavor. (Thus the industry’s Food Doctors but that is another article)
Do I do all this every morning? Absolutely NOT! Lots of mornings they get toast: Ezekiel bread (Fred Myer health food section) toast. I use Earth Balance Buttery Spread, (Fred Myer health food section) , Hummus Dip (Trader Joe’s), almond or soy nut butter, Adam’s un-blended peanut butter (Fred Myer regular isle) . I have found any nut butter that is blended has oil added to it: Sometimes good but sometimes bad. For me the simplest thing is to stir it up myself. (Fred Myer and Winco) have grinding machines for completely fresh nut butter. When you grind it up yourself it also stays blended. (Winco) also has fresh honey you can pour right out of a box with the bee’s still buzzing in it.
I make steel cut oatmeal too. (Fred Myer, Trader Joes) Since it takes a long time to cook I make a bunch at once and keep it in the fridge. It is easy enough to scoop some out, pour in some organic milk and heat it on the stove. I have seen recipes to cook it in a crock pot overnight with dried berries and cinnamon. Exploring the internet will give you lots of different recipes.
Since my kids are young and never agree on what tastes good I buy the pre-packaged flavored oatmeal (Trader Joe’s brand), add a lot of milk and blend it with the steel cut oats. I rationalize (*See on my article about rationalization and why you need a Weight Loss Coach for Permanent Weight Loss) I think the combination slows the sugar spike which is the beginning of Insulin Resistance. It has taken some time to move my whole family to a new way of eating. By changing familiar foods to low glycemic and whole foods the transition has been easier. I believe in progress not perfection.
So what do the grown-ups eat for breakfast? Usana Meal- Replacement Shakes – I blend mine with water and use it as creamer for my coffee. My husband uses a blender with ice, water and some sort of berry. Frozen berries and banana’s can be substituted for ice.
I know some people look for other shake brands. During my body builder phase I used every protein drink I could buy and I can assure you – They all taste awful. Usana shakes taste good and have a normal serving of protein, carbs and fat which is something I also never found in store bought shakes. They also have no GMO soy added. I really try to avoid GMO food since the concept of genetically modifying food is really, really creepy. You will have no idea if GMO food has been added or even the potency of the vitamins and minerals of any of the store bought shakes since it not a regulation to list these things accurately. I believe the products you can buy only from a Doctor will be good quality and an acceptable substitute for Usana products.
That being said, to protect your health make sure they meet, at the minimum, the following standards:
Low-glycemic, complete meal replacement shakes and bars with good fat, good protein and low-glycemic carbohydrates. (PCC has low glycemic bars made of whole berries, seeds and nuts that taste ok)

No posions: This list comes from the Cleaning out the Pantry download from Getting Started Introduction to the HealthyEdge 8 Week Group Session The HealthyEdge Sessions 4 & 5 will go into extensive detail about reading food labels. It is shocking, disgusting and just plain wrong what is in our food. These basic guild lines are an excellent beginning.

• Partially hydrogenated oils

• Artificial colorings

Examples: FD&C Red 3, FD&C Blue 1, FD&C Yellow 6,


• Artificial Sweeteners:

Acesulfame K or Acesulfame Potassium

Sucralose (AKA Splenda)

Aspartame (AKA Nutrasweet or Equal)


Saccharin (AKA Sweet-n-Low)


Found in butter, meats, chewing gum, cereals, baked

goods, snack foods, dehydrated potatoes and beer

• Monosodium Glutamate (MSG)

Found in soups, salad dressings, frozen entrees, frozen

yogurt, low-fat and non-fat products, etc.

• Even some whole chicken can be labeled as

“enhanced with ___% broth” and can contain MSG in

the broth. Best to avoid “enhanced” chicken.

• HVP (Hydrolyzed Vegetable Protein) contains MSG, but

will not list the MSG as an ingredient.

• Sodium

• Check labels of remaining items and make sure that

the Daily Value (DV) of sodium is less than 20% per

Lauris Byrd and I have a monthly newsletter with recipes and tips to maintain a permanent weight loss. To subscribe go to the web site or contact me at

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