Author: Brenda Sue

Protein Packed Blueberry Muffin

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Serves 12

Calories 190

Net Carbs 5 grams

Protein 12 grams

Ingredients

1 1/2 cup finely ground almond flour

1/2 cup coconut flour

1/2 teaspoon salt

1 cup unsweetened protein powder

2 teaspoons baking powder

1 teaspoon baking soda

1 cup granular Swerve

1/4 cup melted butter

3 large eggs (room temperature)

3/4 cup unsweetened almond milk

1/4 cup unsweetened yogurt or sour cream

2 teaspoons lemon zest or 1/4 teaspoon lemon extract

1 teaspoon vanilla extract

1 1/2 cups fresh or frozen blueberries

Cinnamon/Swerve blend, optional for sprinkling on top

Instructions

Preheat oven to 350 F.

Grease 12 wells of a standard muffin pan, or line with muffin papers.

Stir together dry ingredients and set aside.

Whisk together melted butter, Swerve, eggs, almond milk, yogurt, lemon zest or extract and vanilla.

Stir dry mixture into wet ingredients. A few lumps will remain.

Fold in berries.

Fill muffin cups until almost full and sprinkle with cinnamon Swerve, if desired.

Bake for 22-24  minutes, until a toothpick inserted into center comes out clean.

Remove from oven and cool 5 minutes before transferring to a rack.

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Grow Younger

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Have you ever noticed that there are some people who seem to defy their age on an ongoing basis? They remain strong and active, pursuing life with a passion well into old age while others are ready to give up on everything near and dear to them before they are forty. There are reasons that some people seem perpetually young, and you can tap into this fountain of youth with a bit of knowledge and some work. Do you want to age early or remain engaged and vital for your entire life? This is determined largely by the choices that you make every day.

Stop talking about how old and dysfunctional you are. We believe what we hear repeated over and over and even if the dialogue comes from our own mouths, when we repeatedly hear negative statements about ourselves, we tend to conform to what we hear. When you talk about yourself the saying “If you can’t say anything good, don’t say anything at all.” applies here just as it does anywhere else.

At David’s Way we teach to make your world small. This means cutting out negative people who drag you down and create chaos that keeps you from being able to focus on your goals. It also implies cutting out activity and obligations that hinder you from creating the life that you want. Negative people age you by the process of “social contagion” where you pick up negative habits. Follow after people who make you kick it up a notch and reap the benefits of choosing your friends wisely.

Learn to be resilient. When we are resilient we can take the detours that life throws at us with a better attitude. Without this miracle working personality trait, every wave in the ocean seems like a hurricane and we will stay full of anxiety all the time. Ongoing anxiety leads to depression in most people. Look in the mirror and make the expression you have when you are depressed, then immediately “put on a happy face.” See the difference? Resilience allows you to smile through the toughest times because you know that the wave that knocked you down and nearly drowned you is gone now and you just might body surf the next one. Get up and move on after a setback. You can choose to move up or stay in your misery. Get up and create the life that you want instead of allowing life to make you a victim

Okay, now let’s get down to the nitty gritty. Don’t eat added sugar. Sugar is so calorie dense that if you make a habit of eating it you will probably eat too many calories. It will also cause insulin spikes and the resulting hunger. You will overeat and have too much body fat. Excess body fat contributes to ill health by changing your hormone levels, causing impaired flexibility and gait, increasing blood pressure, increasing your risk of cancer, heart disease and psychiatric symptoms due to impaired self-esteem. Sugar also leaves a by product of it’s metabolism behind in your skin through a process called glycation, which makes your skin look dull and dry and wrinkle much easier.

So often women tell me that they don’t get enough protein. Read David’s article, Looking Good As We Age to understand some of the reasons that this is a critical issue. Sarcopenia, or the natural loss of muscle that accompanies aging, is a debilitating condition that can be lessened or even reversed by proper diet and weight bearing exercise. In this article you will find specific recommendations for your protein needs to be met. It’s necessary to add weight bearing exercise into the equation to reverse muscle loss. We all know the little ole’ lady with the stooped posture and shuffling gait. This can happen to you much earlier than you can possibly realize if you neglect your diet and refuse to get active to preserve and build muscle. Regardless of your age, do you ever want that stooped, frail body? Look no further than Ernestine Shepherd, the World’s Oldest Female Bodybuilder, to see what is possible. Ernestine is in her eighties and still turns heads and trains other women to be strong. She is neither stooped nor frail. She eats over 200 grams of protein a day and is a strength trainer. She began working out at 56 and is the perfect example of what is possible when we make an effort. She rocks a bikini better than most much younger women.

Get your sleep! When we sleep our bodies repair the microtears brought about by exercise. This repair process translates to new muscle. Our skin is also repaired and renewed during sleep. Think about the way you look after staying up all night as compared to the way that you look after a good night’s sleep. When we never get enough sleep the damage accumulates and deep lines and wrinkles form much easier. If you don’t get enough sleep every night do try to get all that you can. There is evidence that we can repair some of the damage done by missing sleep. At one time it was thought that you could not “catch up” on sleep. Now there is evidence that we can recoup a lot ot it.

Avoid too much UV light from sun exposure. Too much sun acellerates the aging process almost as much as smoking cigarettes. Cigarettes rob your skin of the all important Vitamin C that is integral to collagen formation. Don’t smoke.

Decide now, regardless of your age, to become proactive instead of reactive and enjoy your entire life in better health… and don’t throw away that bikini.

David’s Way

At David’s Way, we take a holistic, whole body approach to weight loss and management. David and Brenda are both AFPA certified Nutritional/Wellness Consultants who emphasize living a healthy, nutritionally sound and sustainable lifestyle. Since it’s a lifestyle and not a diet, there is no endpoint. We promote healthy eating and exercise for a healthy body and sound mind.

David’s Way is a healthy nutrition and active lifestyle based on years of personal experience and scientific research. Our methodology involves the consumption of a high protein, low carbohydrate, nutritionally sound and diabetic friendly diet. Our numerous dessert recipes are all sugar free and can be enjoyed by anyone without having the concerns of blood sugar or insulin spikes. Nor will our desserts cause you any cravings such as you would get from treats made with sugar.

At David’s Way we don’t tell you what to eat so much as we tell you what not to eat. This is no weight loss gimmick, this simple plan is how our mothers, grandmothers and generations past used to feed us. It is simply a matter of using portion control when consuming healthy, whole foods, while avoiding foods that are not nutritionally sound. In other words, do not consume anything that does not provide you a nutritional benefit.

We advocate Intermittent Fasting on the 16:8 protocol. While there is a lot of information which can be found all over the internet regarding Intermittent Fasting as if it is a new found weight loss gimmick, it is really nothing new. Intermittent Fasting used to be the norm in America even though it did not have a name. For example, when I was a child we used to get up in the morning and have breakfast, lunch and then dinner. Once the dinner dishes were cleaned up and put away, we did not eat again until the next morning’s breakfast. If your mother caught you eating after the dinner dishes had been put away, you might get a little reprimanding for not eating either all of your dinner, or not enough. Intermittent Fasting was just a normal part of American life before this era of our obesity epidemic.

At David’s Way, we advise you to maintain a regular exercise regimen, and to count and track your calories and macro-nutrients in order to ensure you are eating enough, and also that you are not eating too little which is detrimental to your metabolism. For your personal caloric needs, simply go to our menu and click on Calorie Counter Pro and enter your information and get a customized calorie count to suit your individual needs. Your personal information is only visible to you, as we respect and follow all HIPPA privacy laws. We advise entering your information to lose one pound per week in order to ensure that you have plenty to eat and still manage to lose body fat in a healthy manner and comfortably.

At David’s Way our first and foremost intention is to help people live a nutritionally sound lifestyle in order to improve or maintain your health. The vast amount of content on this blog will always be free to you. We promise to never treat you as a perpetual stream of income as some other weight loss businesses are prone to do. Lastly, as a method of lowering the stress of weight loss,and or management, we encourage our followers to focus on achieving a healthy body fat percentage over trying to achieve a specific or random number on the scales. We welcome all questions and comments and can be reached by e-mail through the Contact tab on our blog menu. We promise you will hear personally from either one or both of us.

David’s Way

  • Do not consume sugar or simple carbs such as refined sugar, pasta and breads made of refined white flour. Avoid sugar sweetened drinks and alcoholic beverages as they are loaded in simple carbohydrates.
    1. Foods containing added sugar and simple carbohydrates will spike your blood sugar and insulin which will drive your cravings for more. If you have not had control over sugar and simple carbohydrates in the past, it is unlikely you will keep them under control in the future if you have been prone to binge eating. If you are addicted to simple carbs you will almost certainly have the same issues as an alcoholic who thinks he can enjoy just one drink. This might work occasionally, but will usually derail the individual entirely.
    2. The only caveat to not consuming simple carbs is fruit. The fiber in fruit acts to buffer the simple carbohydrates in them from just dumping into your blood stream like happens when you eat sugar and other simple carbohydrates.
    3. In our recipe category, we have subcategories with plenty of sugar fee dessert recipes that are delicious, and can be eaten by anyone including diabetics, while not having to concern yourself with the health issues and cravings which come from sugar.
  •  No processed foods as they are almost always high in sugar, sodium, unhealthy fats and          preservatives.
    1. While there are some processed foods that are nutritionally sound, most are not. If you are going to consume processed foods because of the convenience factor, be sure to read the label first. For example, if you purchase a sauce, read the label to identify whether the product contains added sugar, unhealthy fats, high amounts of sodium and any other ingredients which you might have to do a Google search of in order to even know what it might be.
  • Simply put, we encourage you to eat whole foods such as meats, seafood, vegetables, fruits and dairy products that are easily prepared at home. Skip restaurants and fast food’s unless you know that you are able to make healthy choices from their menu.
      1. An example of a healthy choice in a restaurant would be meat and vegetable fajitas in a Mexican restaurant. You could enjoy this while skipping the flour tortilla’s and the corn tortilla’s and salsa that is usually served. Have a unsweetened drink with your meal instead of a soda pop or alcoholic beverage.
  • Be sure to track how many calories a day you consume and do not exceed the amount your body requires. Just as important, you want to ensure you are not under eating.
    1. If you find yourself going over on one day, simply eat lighter the next day and do not stress over it. One day is not going to derail your weight loss, especially if you are eating healthy, whole foods only. You can do an average of your daily caloric intake for the week, and if your average does not exceed what it would be if your calories were spot on each day, there is no need for worry about weight gain.
    2. If you have an exercise regimen, you will especially want to track your caloric intake in order to ensure you are consuming enough calories to fuel your physical activities. Too large a caloric deficit will cause you to lose lean muscle mass along with body fat. This will only serve to slow down your metabolism.
  • Be sure during your weight loss mode to eat a diet that is high in protein and lower in carbs, Do not skip out on healthy fats either as they are essential for good health and proper absorption of nutrients from the foods you eat.
    1. A diet that is higher in protein and which includes healthy fats will keep you satiated between meals far better than a diet that is higher in carbohydrates than protein.
    2. During your weight loss, try to consume no less than 35% and up to 50% of your calories from a variety of protein sources. Meats, seafood, dairy, eggs and even protein shakes that do not contain sugar. Once you are maintaining your weight, try to eat at least 35% of your calories from protein sources. Track your macro-nutrients!
    3. If you have a vigorous exercise regimen such as strength training and or running, be sure to eat from .8 grams to 1 gram per pound of body weight if you are female. And 1 gram to 1.2 grams of protein per pound of body weight if you are male. Protein is a must in order to maintain, build and repair your lean muscle tissue which gets broken down during vigorous exercise.
  • Be accountable to yourself! Besides tracking your calories and macro-nutrients, weigh yourself no more than once per week, and aim for only a 1 pound per week weight loss, and no more than 2 pounds per week.
    1. Be consistent in your weigh in. Do it on the same day each week, at the same time of day and in the same clothing or lack there of. We recommend weighing yourself before you even get dressed, and before you have anything to eat and drink.
  • Practice Intermittent Fasting on the 16:8 protocol. This means to fast for 16 hours and then eat all of your allotted calories for the day during your 8 hour eating window.
    1. You can build yourself up to 16:8 by first starting with 12:12 then 14:10 before going 16:8. By consuming enough protein along with healthy fats, you will find this much easier than you might think. With the elimination of added sugar and simple carbohydrates, you will feel hungry, but the hunger will not be unbearable as when you are craving simple carbs.
  • David’s Way is NOT Keto. Keto only allows you to consume about 50 grams of carbs per day. We advocate you target 100 to 150 grams of complex carbohydrates per day, with 125 grams as a target number. 16:8 Intermittent Fasting while on high protein and low carb will drive you into ketosis for weight loss. But again, we are not a Keto plan.
  • Aim for a healthy body fat percentage as an ultimate goal over a specific number on the scale. Everyone has fluctuations in their body weight from day to day, and from morning to night. These fluctuations are from water weight. If you are aiming for a healthy body fat over a specific number, you will find weight loss to be less stressful. Your weight can fluctuate by 5 pounds or more with no impact on your body your level of body fat.

Again, David’s Way is about living a healthy lifestyle over living on a diet. We believe it keeping it simple, thereby reducing the level of stress which can come when on a weight loss mindset. What we advocate is nothing new under the sun, this life style is just how life used to be lived before the epidemic of rampant obesity in America. It is about personal responsibility and accountability to self and loved ones as your health will always become a burden on others should you allow it to. Someone will always have to pick up the broken pieces behind you should you live a unhealthy lifestyle. Do not allow yourself to become a burden to your loved ones simply because of a lack of dietary control or discipline. You are better than this, and your loved ones deserve better.

Klondike No Sugar Added Vanilla Ice Cream Bars Review

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Calories 180

Net Carbs 16 grams

Protein 2 grams

Ah, now here’s something that’s a little different in the “No Sugar Added” category. So many of these desserts seem to be missing something, not this one! I buy these for a 25 year old male and he doesn’t eat anything that isn’t good. This is a favorite treat for him!

The chocolaty coating is firm to the tooth yet it doesn’t crumble everywhere when you crunch into it. It’s just sweet enough to give you flashbacks to your childhood on the playground at recess, crunching with abandon into a melting ice cream bar, dripping down your chin. Bear in mind, this bar contains the sweetener maltitol, which has the potential for GI upset, so don’t binge! ONE should be just fine for most people.

The creamy vanilla ice cream inside is smooth in texture and has a near perfect hint of vanilla and a perfect level of sweetness. As you chew the crunchy coating into the ice cream, it becomes a dessert of substance. It doesn’t just melt away instantly. It lingers just long enough for you to truly appreciate both the flavor and texture of this summery delight.

At David’s Way we encourage you to eat whole, unprocessed foods but on the occasion when you really want something a little different, this bar fills the bill. It won’t give you cravings because it doesn’t contain sugar. The caloric count is significant at 180, and 16 grams of net carbs bears noting. As long as you enjoy these delightful ice cream bars on occasion and allow for the substantial calorie count, you can work one of these in most anytime.

Chocolate Peppermint Snowball Cookies

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Serves 12, 2 cookies each

Calories 160

Net Carbs 1 gram

Protein 3 grams

Ingredients

1/2 cup butter

1/2 cup Swerve Confectioners, (plus more for coating)

1 3/4 cups almond flour

1/4 cup cocoa

1/2 teaspoon salt

1 teaspoon peppermint extract

Instructions

Preheat oven to 325 F

Line a baking sheet with a silicon mat or parchment paper

Beat Swerve and butter til light and fluffy.

Add almond flour, cocoa, salt and peppermint and beat til dough comes together.

Roll dough into 1 inch balls and set on baking sheet.

Bake until firm to touch, about 15 minutes.

Remove and cool 15 minutes.

Put about 1/4 cup Swerve Confectioners in a bowl and roll cookies in the powdered sweetener.

 

Cranberry Cheesecake Pie

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Serves 10

Calories 310

Net Carbs 3 grams

Protein 6 grams

Ingredients

Cranberry Sauce

2 cups cranberries (fresh or frozen is fine)

1/2 cup water 1/4 cup Swerve, Granular

1 teaspoon lemon zest

Crust

13/4 cup almond flour

1/2 cup Swerve, Granular

2 Tablespoons coconut flour

1/4 teaspoon salt

7 Tablespoons butter, melted

1/2 teaspoon vanilla

1/4 cup chopped pecans

Filling

8 ounces cream cheese, softened

1/3 cup Swerve, Confectioner’s

1 large egg, room temp

2 Tablespoons whipping cream

1/2 teaspoon vanilla

Instructions

Cranberry Sauce

Boil cranberries in water and simmer til berries pop and can be easily mashed, about 7 minutes. Stir in Swerve and lemon zest and mash. Cool.

Crust

Preheat oven to 325 F

Whisk together almond flour, Swerve, coconut flour and salt. Stir in butter and vanilla til dough begins to clump together. Reserve 1/2 of mixture.

Press remaining crust mixture into bottom  and up the sides of a 9 inch pie plate or a 10 inch tart pan.

Bake 10 minutes.

Filling

Beat cream cheese and Swerve together til well combined.

Beat in egg, cream and vanilla til smooth.

Spread cheesecake into crust.

Dollop with cranberry sauce and swirl lightly with knife.

Stir pecans into reserved crust mixture and sprinkle over filling.

Cover lightly with foil and bake 25 minutes.

Remove foil and bake another 10 minutes, til cheesecake is set.

Remove from oven and cool.

Refrigerate at least 2 hours before serving.

Chocolate Pecan Pie Bars

Serves 30

Calories 160

Net Carbs 1 gram

Protein 3 grams

Shortbread Crust

1/4 cup coconut flour

1 3/4 cup almond flour

1/2 cup Swerve Confectioners

1/2 teaspoon salt

1/2 cup butter (cold) or coconut oil (solid)

2-4 Tablespoons water l

Chocolate Ganache

2 oz. Unsweetened chocolate

1/4 cup Confectioners Swerve

1/2 cup whipping cream

1 teaspoon sour cream

Pecan Pie Filling

3/4 cup Brown Swerve

3 large eggs

3/4 cup chopped toasted pecans

6 Tablespoons butter, melted

1 1/2 teaspoons tapioca flour

1 1/2 teaspoon vanilla

3/4 cup of toasted pecan halves

Toasted Pecans

Preheat oven to 350

Toast for 5-7 minutes until aromatic but not burned.

Remove from oven and set aside.

Shortbread

Preheat oven to 325

Excessively grease a 9×13 pan to prevent sticking.

Mix almond and coconut flours and Swerve and salt together.

Cut cold butter into small pieces and pulse in a food processor or press into dry mixture with a fork until it looks like cornmeal.

Add 2-4 Tablespoons cold water to the mixture until it begins to loosely combine.

Place in the greased dish and press in evenly.

Bake for 25-30 minutes until edges are brown and parts of the shortbread surface are lightly brown.

Remove from oven and cool.

Chocolate Ganache

While shortbread is cooking make ganache.

Whisk chocolate, cream, Swerve and sour cream in a saucepan over medium-low heat until ganache is smooth and warm.

Set aside.

Pecan Pie Filling

While shortbread is cooling preheat oven to 350.

Whisk Brown Swerve and eggs til creamy.

Add chopped pecans, melted butter, tapioca starch and vanilla and stir to combine.

Assembly

Spread ganache over shortbread.

Sprinkle pecan halves over ganache.

Gently spread filling over ganache.

Cook at 350 for 25-30 minutes til top of bars are brown.

Cool.

Birch Benders Keto Pancake and Waffle Mix Review

For a long time I envied everyone making Kodiak Cakes, (David…), a low carb-high protein pancake. The variety that Walmart sells contains gluten and I avoid gluten. One day in Walmart, still checking to see if they might be stocking the gluten free variety, I happened upon Birch Benders Keto Pancake and Waffle Mix. I just had to give it a try because it’s also gluten free. There are other varieties of Birch Benders, but I eat a low carb diet and the Keto variety is the only one that I use. Let me clarify here, I don’t do Keto. I eat low carb but not Keto. This mix is low in carbohydrates so it fits nicely into my menus.

Birch Benders Keto has 160 calories, 9 grams of protein and 5 grams of net carbs per 2 4-inch pancakes. Due to the almond flour and coconut in the mix, there is a slightly chewy texture to the cakes, which I like. It keeps them from having that “simple carb” feel. Paired with Maple Grove Farms Sugar Free Pancake Syrup, they are a sweet delight. This syrup is superior to other sugar free syrups because it has a true maple flavor. The pancakes have a mild, buttery taste and I like to cook them in coconut oil which smokes easily so you have to brown them slowly to a rich golden brown for the best flavor and texture. Cooking them slowly gets them plenty done inside and builds a slightly crunchy crust.

When you cut into the cake, the crust will crunch a bit if you built that crust right. Awaiting inside is a fluffy, slightly creamy, almost sweet, textured center. Cooking in coconut oil enhances their “melt in your mouth” quality. When you add the maple syrup on top paired with either bacon, yes real bacon, or maybe turkey sausage if you don’t eat pork, and eggs they will satisfy any type of craving that you might have. While sugar based syrups and refined grain pancakes give you terrible cravings, this sugar free syrup and almond based pancake mix does not. I was a little anxious that I might start craving sugar after eating this scrumptious meal but they give you no cravings whatsoever.

The only drawback to these wonderful cakes is that two are hardly enough! Although these are a healthy treat, you still need to count your calories. Since there are 160 calories in two, plus the calories in the syrup, bacon or sausage and eggs, proceed with caution! You will definitely be wanting more. 😋

“ONE” Protein Bar Review

 

screenshot_20190830-2121545481196932818643225.pngAlthough we at David’s Way always encourage you to eat whole, unprocessed foods, we are realists. There are times when convenience is paramount and a quick, healthy snack can really help see us through until our next meal. Quite often we go for a protein bar. They’re everywhere but they are not created equally. Some are horrific masses of vitamin flavored, syrupy sweet, mealy textured substitutes for food. Some, however, can give you a protein boost and tie you over for a while with pleasure. For me, the ONE bars are an acceptable choice.

ONE bars come in many flavors and to be fair to the product, I will review them separately. I have not tried all of them so this review is limited, but as I sample them I will write about the new flavors that I try.

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“Almond Bliss” is the first ONE bar that I tried. I’ve got to tell you that at first, I totally agreed with the name. It was pure bliss. If you like an Almond Joy candy bar, this protein bar is for you. It’s tastes a lot like an Almond Joy. It’s chewy and chocolatey and smells wonderful. You can buy a box of 12 from one1brands.com for $23.76 or a box of 4 at Walmart for $7.12. They will cost you about $2.31 for a single in most places. Like I said, at first I thought that I had found a treasure. While they are really good, I tired of them pretty quickly as I tried other flavors. Although this is a good bar with 20 grams of protein and just 1 gram of sugar, all of the bars seemed to taste a little alike and the Almond Bliss lost it’s edge. It’s loaded with almonds and coconut and did fill me up for about two hours. Overall, it’s good in a pinch. Eating them too often can become a habit and they don’t seem as good after a while. Reaching for any processed food habitually will eventually encourage you to overeat because they are processed, or the equivalent of partially digested. I choose to eat protein bars infrequently and fill up on whole foods to keep myself full and satisfied. This bar has 230 calories.

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Ahhh…”Birthday Cake”… I thought that I had found Nirvana with this one. It’s a true Birthday Cake flavor and at first bite, it melts in your mouth. While the “Almond Bliss” remained good for me for the duration of the bar, this one did not. I have tried more than one of these over the course of a year or so and every one that I have tried has had a slightly mealy texture and seemed almost too sweet. They are so sweet that the sweetness becomes the “flavor”. The creamy, dreamy vanilla smoothness of the traditional birthday cake flavor gets lost in an overabundance of a sugary onslaught of white “frosting” and sprinkles. This one was irksome about halfway through. The price is the same as the Almond Bliss and again, it has 20 grams of protein and 1 gram of sugar. Walmart carries these single or in the box. You can have a taste of birthday cake for 210 calories.

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I really liked this bar and have bought it more than once. It’s a bit sweeter than I like almost immediately but the slight tartness of the blueberry flavor balances the sweetness nicely. Before I finish one of these however, it still seems too sweet. The novelty of the “Bluberry Cobbler” flavor is pleasant but after buying a few of these, I don’t buy them very often at all anymore. It has a good chewy texture and the coating is creamy and sweet. If you miss blueberry cobbler, you will be charmed by this bar at first. It has 20 grams of protein and 1 gram of sugar for 220 calories. You can buy these at Walmart.

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I liked this bar with coffee. The only place that I’ve ever found these is at GNC. It does have that “sameness” that all of these ONE bars have and it is very sweet. The main sweetener in these bars, Maltitol, can cause GI upset for some people, so don’t overdo it. Although I liked this one the best, the sweetness was a bit overpowering. The bitterness of the coffee took some of the edge off of the sweetness and left the cinnamon taste behind. It’s a novel flavor and is very interesting at first. I would not recommend buying a box of any of these bars until you try a couple of singles. The slightly warm cinnamon flavor is crowded by the sugary aftertaste. Like the others, it has 20 grams of protein and 1 gram of sugar.

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Now… this “Peanut Butter Pie” offering is not too sweet. If you like a really sweet bar, you may not like it. For longevity, I do. Although this bar has that same “whey” taste that all of these bars have, since it’s only slightly sweet, it’s pretty good to the end of the bar. It has a nice, chewy texture and is satisfying because it has that protein punch of 20 grams with only 1 gram of sugar for 220 calories. The peanut butter flavor is authentic and not overpowered by too much sweetener. I have bought these several times.

I have tried other flavors and I will review them in the weeks to come. If I buy a protein bar, this is the ONE that I seek. They are not always easy to find but are far superior to some of those convenience store sugar and calorie bombs. Some of the so-called “protein bars” are merely candy bars with protein added. If you need a quick snack, you may want to try ONE the next time you’re late for a meal. It may help you avoid binging with the 20 grams of protein, while keeping your caloric intake low and avoiding most sugar. Never allow yourself to get and stay too hungry for too long. At David’s Way, we know that the best way to avoid empty calories is to fill up on good ones, full of nutrition. These bars can help with that on occasion.

Weight Matters

Common Fallacy

There is a school of thought nowadays that the amount of fat that we carry on our bodies should not or does not matter. Quite often I am asked “How can I lose weight?” When the first thing that I tell them is “Quit eating sugar.” almost without fail, the response that I hear is, “…but, that’s so hard! It’s so good!” Yes, it’s hard, for about ten days, but it’s not nearly as hard as the complications of carrying the excess weight. That will last much longer. That will last for the rest of your life.

The Risks
Adult Onset Diabetes is a direct result of what you eat. Many bone and joint problems are preventable simply by controlling your weight. Excessive tissue in the face and neck can cause sleep apnea and sleep apnea can cause atrial fibrillation and atrial fibrillation can cause a stroke. Extra fat cells can contribute to cancer. None of these options appeal to me, how about you? Self esteem plummets as the number on the scale rises and anxiety, depression and the complications of those are sometimes more than you expect. Anxiety raises your blood pressure which raises your risk of heart disease and stroke.

The Difference
I never pretend that weight control is easy. I do, however adamantly promote the fact that to live well, it is absolutely necessary. I have weighed much more than I do now and worn a size 22. I am 5’6″ tall. Believe me, life is much better at 135 pounds and a size 8. I have energy to burn and normal blood pressure. I work hard, have no chronic pain, no blood sugar problems whatsoever and I am treated much better by almost everybody. As a “fat chick” I was treated like I was stupid by a lot of people and my low self esteem kept me from pursuing goals that I have now achieved.

Make a Decision

I had to make a commitment. I had to decide, once and for all that I would be healthy. In previous attempts at weight loss I went at it like maybe it would happen, maybe I would be successful. This time, I just decided to do it. I decided that I would do whatever necessary to have the life that I want, nothing, not even me, would get in my way. Commit.

Realistic Goals

I also set goals that were realistic. So often we want to lose a huge amount of weight in a short time. You may find a way to do that but you will never live with it. Creating a lifestyle of health and self care is the only thing that works in the long run. Here at David’s Way we help you live well. We encourage you to eat moderate amounts of good whole foods, keeping your carbohydrate intake low, but healthy, and getting lots of good protein. We advise setting a goal of one pound per week weight loss. That way your healthy changes become a healthy lifestyle, not a crazy fad diet. Leave off the simple carbs altogether and eat complex carbs for your carbohydrate intake. Do something that you can live with for the rest of your life. David’s Way is very user friendly. Set common sense goals and you will be encouraged when you reach them.

What’s Important to You?

Your motivation is critical. My motivation is a determination to be unusually strong and healthy, so strong that every muscle is defined. It’s fine to be motivated by wanting to look good in a bikini. I certainly want that, but your motivation needs to be very important and compelling. Dig down deeply and find something that burns in your soul that will make you accountable to yourself.

Work Out

While abs are made in the kitchen and you can never outrun a bad diet, you will benefit greatly from getting active, with your doctor’s permission. Find an activity that you enjoy and commit to doing it at least four times per week. Quite often we say we’re going to exercise and average about 1-2 times per week. That won’t do much for you. Get serious and see results.

Make It Forever

I also committed for a lifestyle, not a “diet”. Don’t think that you’re going to “do it and get it over with”. That won’t work. When David first began training me, I asked him, “How long will this take?” His answer was, “The rest of your life.” He was right.