Pumpkin Spice Snickerdoodles

Serves 15 / 1 cookie each

Calories 80

Net Carbs 1 gram

Protein 3 grams
Ingredients

1 1/2 cups almond flour

1/3 cup Brown Swerve

3/4 teaspoon pumpkin pie spice

1/2 teaspoon cream of tarter

1/2 teaspoon baking soda

1 large egg

3 Tablespoons pumpkin puree

2 Tablespoons butter, melted

1/2 teaspoon vanilla extract

1 Tablespoon Swerve Granular

1 teaspoon ground cinnamon

Instructions

Preheat oven to 350 F and line a cookie sheet with parchment or a silicon mat.

Whisk together Swerve Brown, pumpkin pie spice, cream of tarter and baking soda.

Stir in the egg, pumpkin puree, butter and vanilla til dough comes together.

Whisk Swerve Granular and cinnamon together.

Roll into 1 inch balls and roll in cinnamon Swerve mixture.

Place on cookie sheet about 2 inches apart and mash down with the heel of your hand to about 1/2 inch thick.

Bake 10-15 minutes until cookies are puffed and just barely firm to the touch. They will still be quite soft but will firm up as they cool.

Remove and let cool completely on the pan.

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Mussels Sicilian Style

(from The American Cancer Society Cookbook)

For a great dinner that is as delicious as it is easy to prepare, try this mussel recipe. There tasty shellfish are affordable for those on a budget, and I recommend buying cultured mussels as they are much easier to clean and are meatier than those from the wild. Be sure that all the mussel shells are closed when you buy them, and cook them very soon after purchase as fresh mussels are far superior in taste than those which might not be quite so fresh.

As an added bonus, mussels are a great source of lean protein!

Nutrition

  • serves 2
  • 304 calories
  • 21g carbs
  • 7.3g fat
  • 29.3g protein

Ingredients

  • 2 pounds fresh mussels (about 36)
  • 1 tsp olive oil
  • 1 small onion, finely chopped
  • 1 large clove garlic, finely chopped
  • pinch each; dried thyme and oregano
  • 1 (14 ounce) canned tomatoes, diced
  • 1/4 cup dry white wine
  • 1/4 cup chopped fresh parsley
  1. Scrub mussels under cold water and pull off hairy beards.
  2. In a large, heavy saucepan, heat oil over medium heat; add onion and garlic and then cook for 2 to 3 minutes or until tender.
  3. Stir in thyme and oregano; add tomatoes. Bring to a boil and simmer for about 2 minutes to reduce liquid. Add wine and return to a boil.
  4. Add mussels; cover and cook for 5 minutes or until shells open and mussels are cooked. Sprinkle with parsley.
  5. Ladle mussels into large soup bowls, spooning tomato mixture over them. Eat with a fork and a spoon – the fork to remove the mussels from their shells and the spoon for the hearty broth.

The “Generational Curse”, What Is It?

The What?

I first heard that phrase about 20 years ago and had absolutely no idea about what it was supposed to be. Turns out that there were people around me who believed that bad traits passed from one generation to another by some mystical means other than just genetics. True, there are some tendencies that are familial and some outright inherited maladies, but they are few and far between. Almost all of the negative health and life issues that we have are a direct result of the choices that we make, not genetics, and certainly not some mystical, spiritual curse. Believing this falsehood is simply an excuse to under achieve and fail at life. Believing this is an excuse to abandon all effort to be responsible for the health choices that you make. Mom became diabetic at age 40? If that’s the case, it’s Mom’s choices that caused it. Make different choices. I had an Aunt who died a terrible death from throat cancer. I loved her. She was my favorite Aunt. She smoked, a  lot, and never quit. Do her children have a similar risk? Possibly, they also smoke and the genetics are secondary compared to that decision.

Is It Learned?

There is a state of mind called “Learned Helplessness” that is believed to occur when someone is exposed to traumatic events that they cannot control. Over time, the individual “learns” that he cannot control events around himself and simply doesn’t try. Feeling that we can’t control traumatic events leads to loss of motivation to the extent that even when we are presented with the opportunity to change the course of our lives, we may not take advantage of the opportunity. This “loser” state of mind cripples the individual in decision making because he feels that his decisions won’t make a difference. Feeling helpless in the face of trauma and unable or unwilling to change the course of action by deciding to take control, leads to depression in most people with learned helplessness. This is a deadly personality trait when we are faced with decisions concerning our health.

                                                                               Is It A Decision?

In the original experiments on this topic, it was discovered that dogs who did not try to avoid negative stimuli had not, however, learned helplessness. They had not learned control. (1) The difference is profound. In order to “learn” helplessness, or the lack of control, we must first decide to take control and then be unable to do so. If an individual is afraid of failure simply because that’s all they have ever seen or been exposed to, then they have not made a decision to break that consecutive chain of failure, dysfunction and sickness that may have existed in their family for generations. They have not learned helplessness, they simply have not learned control. Therein is the problem.

Lovely Ladies

I remember when I actually believed that “skinny” girls were just genetically gifted. Never mind that my Mother, who was 5’7″ and about 110 pounds, ate very little and almost never sat down. For some strange reason, I ignored the obvious. Truth be known, it was easier to believe that she had great genes, that were somehow vastly different from mine, than to see the truth of the matter. While I would binge on brownies at every chance, she might eat one, maybe not even one. While I preferred the life of a sloth, she was a busy bee. I have mentioned “Janice” a few times. She was a lovely girl, close to my age in my 20’s who had a rock star body. While I struggled to fit into a size 12 or 14, Janice was a lithe size 5 or 7. Guess what. I finally ask her what she ate. She showed me a tray of freshly cut vegetables in her fridge and she told me that she ate those veggies all the time and seldom got hungry between meals. I was at her house for meals. They were healthy meals of grilled lean meats and veggies, fruit for dessert and no munchies at the parties unless you wanted the fresh veggies. She did not deviate and was not swayed by the negative comments of those around her concerning her diet.  She was in control. So was my Mom. Both Janice and my Mom had obese Mothers. They had made a conscious choice to take control, to do better than their upbringing. Genetics be damned.

Your Choice

What would your life be like if you decide, right now, to take control over the things that you have refused to exercise control over until this moment in time? Would you be different tomorrow? What about this time next year? Would you still eat the same things, smoke, drink alcohol and hang out with the same people? Remember, if someone doesn’t encourage you to be healthy, they are not your friend and do not have your best interest at heart. I challenge you. Exercise your ability to create your life and take control today. Today is the first day of the rest of your life.

(1) medicalnewstoday.com/articles/325355.php

Shrimp Wrapped with Snow Peas

(Recipe from The American Cancer Society Cookbook)

Who does not love shrimp? I have to say it is one of my favorite sea foods and thankfully is fairly inexpensive at about $8.00 US per pound, give or take a dollar or so. This colorful, delicious hors d’oeuvre is quite easy to prepare. If you find that you have more snow peas than you need, you can serve them with a dip or spread, or spit them down the middle and fill with cottage cheese. You will find this dish to be low in fat and calories.

Nutrition

  • 4 servings
  • 92 calories
  • 3.1 grams carbs
  • 1.1 grams fat
  • 15.8 grams protein

Ingredients

  • 4 cups water
  • 1 thick slice of onion
  • 1 clove garlic, halved
  • 1 bay leaf
  • 2 stalks celery with leaves
  • 1 pound large raw shrimp in shells, about 18
  • 1/4 pound snow peas
  1. In a large saucepan, combine water, onion, garlic, bay leaf and celery; bring to a boil. Reduce heat and simmer for 5 minutes; add shrimp and simmer, uncovered for 3 to 5 minutes or until shrimp have turned pink. Drain immediately and chill under cold water. Remove shell and de-vein each shrimp.
  2. Trim snow peas and blanch in boiling water for 2 minutes or just until the peas are pliable. Drain and plunge into a bowl of ice water to prevent further cooking and to set color. Drain.
  3. Wrap a snow pea around each shrimp and secure with toothpicks.  Arrange on a serving plate and garnish with lettuce, celery and carrot sticks. Cover and refrigerate until serving time.

There has been plenty of study over enough years that it is quite factual that many cancers arise in our body’s as a direct result of our dietary habits. As we have done with diabetes by writing numerous articles on the subject and giving you a wide variety of diabetic friendly recipes, it is our intent to do the same in regards to cancer. We are not doctors, and do not pretend to be so, therefore we are in no way, shape or form attempting to imply we have any type of cures. We simply will be providing recipes that can help reduce your risk of getting certain types of cancer in the first place.

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.

Beyond Sausage Review

As a bonafide carnivore I love my meats, yet being of a healthy mind and a health and fitness author, I like to explore alternative products for both myself and you, the reader. I give my honest opinion of what I think of different products, however, each of us have individual tastes. Just because I may or may not like a product I have reviewed, it does not mean you will come to the same conclusions regarding tastes, smells and textures.

After a week on the road, I really wanted a good breakfast this morning. Beyond Meats plant based sausage Beyond Sausage Brat Original filled this need for me.

Coming out of it’s packaging, I thought these Brats appeared more like an actual meat product, than the burgers and the Hot Italian Sausages. This was just a very minor detail for me though. What I wanted to know was how they were going to cook, and then of course, how satisfying they would be. And of course, they had to be nutritionally sound.

I browned them in a cast iron skillet with a little extra virgin olive oil over a low medium heat. It did not take long before my kitchen was filled with the good smell of sausage being cooked. The sausages browned very nicely in the olive oil, the casings seemed to be a bit better than I remember the casings from the Beyond Meat Italian sausage product. The Brat casing seemed to be pretty similar to any other sausage casing, yet the product is 100% plant based.

Once cooked, I scrambled a few eggs and plated it for myself and my brother in law who was having breakfast with me. Howard is one who might normally turn his nose up to any type of vegetarian or vegan friendly product, and I did not mention that was what he was being fed.

I cut into my Brat and thought it appeared almost realistically meat like in appearance. Truth be told, if I did not know what it was, I probably would not have seen any difference. I bit into my first bite and was instantly impressed with the taste and texture. The only issue with the flavor was I thought it had more of a breakfast sausage sage taste than that of actual meat  Brat’s. For me, this was not a bad thing, if it had been a breakfast sausage, the seasoning would be perfect for my taste. I enjoy sage, but it does not take much to be too much for me.

The texture was very much like a good meat Brat, yet there was a very slight chewiness to it. This was a non-issue for me. I also liked that the Brats were not greasy at all. The moisture content was satisfactory, yet I believe they might become a little too dry if overly cooked.

I asked my brother in law how he liked the Brats and he said he thought they were quite good. He was silent for a second and then asked me if they were the plant based product I bought last week at the store. I said  they were, and he replied that he liked them pretty good and would not mind having them again. I have two remaining that I believe I am going to cook on my grill over charcoal later this weekend.

Nutrition Facts

Serving size: 1 cooked link

Calories: 190, 110 from fat

Total fat: 12 grams

Saturated fat: 5 grams

Trans fat: 0 grams

Cholesterol: 0 mg

Sodium: 500 mg

Potassium: 230 mg

Total carbohydrate: 5 grams

Dietary fiber: 3 grams

Sugar: 0 grams

Protein: 16 grams

(based on 2000 calorie per day diet)

Vitamin A: 0%

Vitamin C: 0%

Calcium: 6%

Iron: 22%

Ingredients:

Water, Pea Protein isolate, Refined coconut oil, Sunflower oil,Natural flavor, Contains: 2% or less of: Rice protein, Faba Bean protein, potato starch, salt, fruit juice (for color), apple fiber, methylcellulose, citrus extract (to protect quality) Calcium Alginate casing

Overall, I find these Brats to be a good nutritionally sound meat alternative that can be found in Kroger grocery stores and their subsidiaries. They can also be bought online from several sources, and are now being served at some restaurants. You might find them a little expensive at $8.99 for a package of 4 links. However, when considering food costs, even if your groceries might cost a little more to eat healthy choices, this expense will be offset by not having unnecessary visits to your physician for any health issues which are a direct result of poor nutritional dietary habits. You can pay a little more in the store for quality foods, or you can had your hard earned money over to your doctor and your pharmacist later when you are suffering from heart issues, type 2 diabetes, metabolic syndrome and a whole host of other health problems related to your nutrition or lack there of. The choice is yours. Choose wisely.

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.