Blog

Reuben Slaw Recipe

My lovely wife came up with the scrumptious recipe a few weeks ago. I thought is was so good, I would just have to share it with my readers. I am sure you folks are going to enjoy this one immensely!

This recipe serves 4: 449 calories, 15.9 carbs, 23.1g fat and 37.8g protein

  • 1 head green cabbage
  • 1 lb beef pastrami (I prefer Boars Head brand for less sodium)
  • 1/2 lb Swiss cheese
  • 1/2 cup horseradish sauce
  • 3/4 cup sweet cherry peppers
  • 1/2 cup dill pickles
  1. Cut the end off the head of cabbage and slice in half.
  2. Julienne cut the cabbage into roughly 1/4 inch thick strips. (slaw cut)
  3. Cut the pastrami into 1/4 in strips.
  4. Cut the Swiss cheese into 1/4 inch strips.
  5. Dice the sweet cherry peppers and dill pickles.
  6. In a large mixing bowl, combine all the ingredients with the half cup of horseradish sauce and toss to mix well.
Advertisements

My Experience with Weight Watchers

A little over a year and a half ago, my dear wife made the decision to join Weight Watchers. Me, being the thoughtful husband that I am, decided to join with her in order to be supportive of her journey. Truth be told, I was in need of losing weight too as I was a power lifter who could, and was, consuming everything under the sun to fuel my weight training. I truthfully needed to do this as much as she did, although I was strong as an ox, my blood pressure was beginning to get elevated, my cholesterol and triglycerides were jumping out of bounds, and I had a constant problem with acid reflux.

My lovely bride and I joined Weight Watchers under the Smart Points plan in place before Free Style was enacted. Before I go any further, I want to say, this article is not in any way, shape or manner meant to run down a program that I actually had great success under. If I had joined all by myself instead of with my wife, and if I had never interacted with any of the good folks on Weight Watchers social media “Connect”, I would have maybe one contrary issue with Free Style. I actually loved it when it first came out as the weight was just rolling off of my body. My only issue was even after reaching goal, I could not quit losing weight.

Now, despite my great success on this seemingly wonderful weight loss program, I was watching my dear wife flounder on it. As I watched her flounder, I was also reading sad posts daily on Connect, and realized that she was not alone in her struggles. There are a good many others out there, like her, who work totally within the parameters of Free Style, who have such issues with losing weight, they have a name for themselves. They refer to themselves as “Turtles”. So the question arises, if as a couple we are eating essentially the same foods during meal times, and we are both earning our Blue Dots, how is it I am easily losing while she was not losing anything at all? We are both faithfully following the guidelines as set forth by Weight Watchers in order to lose weight which should lead us both to healthier lives, except it was not working for her.

I know the first thing which probably comes to mind for at least a few of you is that I am an athletic male while she is not. While that sound reason could come into play to at least some extent, it is not enough of a reason for the difference in our ability to shed body fat. I weight train and hike, therefore, I eat a lot more than she does. This being the case, it could be easy for me to remain too heavy also. If your spoon moves faster to your mouth than your feet can carry you on a run, you are going to remain over weight. You can not outrun a bad diet.

After watching Loraine, and following hundreds of people on Connect who also follow the Weight Watchers dietary plan according to how it is laid out, the big difference between her and I, and the hundreds of “Turtles” I have watched on Connect, is they all still consume simple carbohydrates, and added refined sugar. While added sugars do not pass my lips into my digestive tract for any reason, the consumption of added refined sugar in meals and desserts is absolutely allowed under Weight Watchers Free Style program. Weight Watchers allows their members to eat poorly as long as they track their food and do not exceed their allowed points for the day.

From the Weight Watchers web site:

  • Our program also has over 200 Zero Point foods you never have to portion or track.
  • Spend your personalized Smart Points on any food you like.

Here in lies a huge problem, and those two, or at least similar, statements are made more than once by Weight Watchers. There are no zero calorie foods on their list of 200 plus zero point foods. There may be a few exceptions with artificial sweetners, but as for solid foods, all have a caloric value. To tell one they never have to portion or track is either mis-leading at best, or lying at worse.

No matter what you have been told, or believe, weight management is a matter of calories consumed verses calories burned. Some people can follow the Weight Watchers Free Style plan, earn their Blue Dots, and remain under the calories they need just to maintain weight. These people find success in weight loss. This is how it is supposed to work theoretically. However, many people earn their Blue Dots with poor food choices and then fill up on Zero Point foods which can very easily place them in a caloric surplus where they either can not lose weight, or they end up gaining weight. you can read about this every day on the Weight Watchers social media “Connect”.

Every human has a Basal Metabolic Rate which determines the total amount of calories their bodies require in a day just for basic functions. Activities other than basic human functions require even more calories to fuel the body. Let’s say the average woman requires 1800 calories a day to maintain her weight. A simple reduction of 500 calories a day, seven days a week will result in one pound of fat burned. One pound of fat equals 3500 calories, you must reduce your calories by this amount each week in order to lose one pound of fat per week, there is no way around it. Period.

Many people on the Weight Watchers program have serious eating disorders, such as “B.E.D or, Binge Eating Disorder”. Again, this is something commonly discussed on “Connect”. When one has a true eating disorder, does it make any sense to tell them they do not need to portion or track any type of food, even if it is a healthy one? I personally beg to differ with anyone who says they do not need to portion or track these foods. For example, it is easy to earn a Blue Dot each day by eating low nutrient, high calories treats. You can have people who do this by let’s say, Sally drove down to the local Dairy Queen and used her smart points on a soft serve ice cream dessert after consuming a meal of high carb, high fat, high calorie hamburger and fries with a large Coke. Sally could have easily have consumed 1800 calories which may be her total daily requirements and then fill up the rest of the day on zero point foods. This is totally within the scope of Free Style as it is laid out. This is how many, if not most, of their members understand it to work. They earned their Blue Dot and should still lose weight, right?

Did I mention I have a bridge for sale in Brooklyn?

So, Sally ate junk as she is allowed to eat anything she wants under the plan per Weight Watchers own words. She earned her Blue Dot for the day and then because she got hungry a little later in the evening she decided to enjoy zero point foods such as 4 ounces of skinless boneless chicken breast for 110 calories. Then as a side dish, she had a half cup of pinto beans for another 103 calories, two boiled eggs with salad greens and vinegar for another 170 calories. And then for dessert, Sally decided to enjoy another zero point food, plain fat free greek yogurt, for an additional 80 per 5.3 ounce serving. These zero point foods total 463 addtional calories on top of the 1800 Sally consumed earlier during the day for a total of 2,263 calories for the day. Now, what if she had another serving of fat free greek yogurt and an apple between breakfast and lunch too? They are zero points and do not require to be portioned or tracked. yet could add an additional 160 calories for a total of 2,423 calories for the day. Seems she might be over her requirements a little bit, would you agree?

If Sally requires 1800 calories per day or 12,600 per week in order to maintain her current weight with no loss, how much over would she be if she ate junk for her 23 smart ponts a day and then filled up on zero point foods as in the example.? If this was her typical day, then her weekly total would arrive at 16,961 calories for the week which is 4361 calories over her BMR requirements. A single pound of fat equals 3500 calories, therefore Sally should expect that despite earning her Blue Dot and being faithful to how Free Style is laid out, she should gain about 1.25 pounds during that week. This is basic human biology and there is no way around it. The plan can be easily manipulated which keeps their members floundering.

Another major issue with Weight Watchers is their Fit Points and how they can be earned in order for the member to be able to eat additional food. You can earn Fit Points even by simply doing house work such as running your vacuum cleaner your carpet, etc… Listen here, I am no rocket scientist, but if you were not working your heart pushing that vacuum cleaner with enough intensity in order to burn fat before, you damn sure are not going to now, just because you can earn points in order to shovel down more food. If your activity is going to mean anything in regards to burning body fat, then it is a must that your heart rate become elevated for at least 20 minutes or more. It takes 20 minutes of moderate activity with an elevated heart rate in order to just burn through your glycogen stores before your body can or will begin to burn fat for energy. Fit points can be great for those who are athletic, but it makes zero sense to award someone the additional points to continue nothing more than they were doing while becoming obese in the first place. If house work did not get you fit and trim before, you had damn sure better not use it as a justification to eat more food now just because you “earned the points”. I challenge anyone to tell me where I am wrong in this fact of basic human biology which should have been learned in at least 8th grade Junior High School Biology.

I had great success with Weight Watchers FreeStyle. I am athletic and I am well versed in nutrition. However, this program attracts those who are not athletic, those who do not have a well rounded knowledge of nurition, and Weight Watchers panders to their sensitivities by allowing them to continue eating the foods which made them obese in the first place. You are not going to give a recovered alcoholic a beer, you are not going to give an ex-smoker a cigarette, why in the hell would you give someone with an eating disorder permission to still eat a jelly donut? Weight Watchers is a multi-million dollar, publicly traded entity, with the educated and trained staff who should know that this plan is unworkable for so many of their members while still collecting anywhere from $20 to about $45 a month from these individuals. This makes me wonder if they truly care about helping their members to a healthier life, or are they just another corporate entity getting rich off the weak.

All Together Now

At David’s  Way  we have a multi-cultural following that  circles the Earth. We are viewed in about 60+ Countries Internationally. Do you realize what a wealth of information that we all have access to with so many cultures represented here? This is so exciting! I have always wanted to travel the world to learn about other people’s lives, the way that you  think, what you eat, the course of your days… While  David has traveled the world extensively, I have not. You are my window to the world and you fascinate me. I strongly encourage you to visit our discussion forum and comment or start a new topic. If you have any problems getting it working for you, leave a comment. We will get in touch and get you up and talking. David’s Way  will always be a safe place for everyone so please, no politics and always be kind. We cannot tolerate unkindness. Everyone is welcomed and encouraged to participate. We have chosen some health based topics to get us started.

We are improving the blog daily with you in mind.  We promote a high protein/low carb lifestyle with 0 added refined sugar.  We create and modify recipes to adapt to this criteria. We promote stress reduction. Stress can cause binge eating and unhealthy food choices. We live this life and are healthy and active, working full time, demanding jobs and blogging daily.  We have families and personal crises just like you and this eating method keeps us performing at a level higher than most people our age. We lift heavy weights and hike. There is no down time.  This blog is a labor of love.

We have some new additions to the blog since it began last May.  There is a search box where you can search for any recipe or article that interests you.  If you don’t find what you’re looking for, leave a comment, we will get it for you. There is the Calorie Counter Pro where you can download information that tells you how many calories to eat for an expected weight loss, maintenance or gain. We have the “Subscribe” tab now that makes it easy to subscribe and receive a notice every time we post. Again, please get involved in our discussion forum.  If you can’t find these functions or have any trouble using them, leave a comment. We will reply. We will begin taking a limited number of clients for personal consultation in the Spring. The articles and recipes will always be free.  If you want a personal plan made just for you, we will be able to do that soon! Click the “Menu” tab for the Calorie Counter Pro and the Discussion Forum. Soon there will be an expansive list of the nutritional information for many foods.

Again, we’re so happy that you stopped by.  Check in daily.  Leave comments.  We’ve got a world-wide thing going on here. Much love to you all.

Brenda Sue 😉

Live Well, Be Well

My friends and faithful readers, live your life to be the best you can be. Try each and every day to be a little better tomorrow than you were today. By living in this manner, by being proactive in your own wellness, your body and soul will find inner peace and strength. The personal reward of physical and mental wellness is a priceless gift to be cherished.

Chicken Cheesesteak Casserole

12 servings

Calories 488

Protein 26 grams

Carbs 5 grams

WW SP 10

2# chicken breasts, cubed

1 T. Butter

1 c. Green bell peppers

1 c. Yellow onions

8 oz. Mushrooms

2 garlic cloves

2 t. Italian seasoning

1/2 t. Salt

1/2 t. Pepper

8 oz. Cream cheese, softened

1/2 c. Mayonnaise

2 T. Worcestershire sauce

2 c. Cheddar cheese, shredded

12 oz. Provolone cheese slices

Brown chicken in butter

Add onions, peppers, mushrooms, garlic, salt, pepper and Italian seasoning.

Cook til veggies are just tender, not soft.

Remove from heat

Mix cream cheese, mayo, Worcestershire sauce and cheddar cheese in a large bowl. Add meat mixture and combine.

Bake at 375° for 25-30 minutes or til bubbly and slightly browned.

Low Carb Chocolate Cake Pancakes

Nutritional Information

Makes 8 pancakes, 4 servings

2 pancakes per serving

Calories 241

Protein 7.4 grams

Carbs 8.5

WW SP 8 (Per 2 Pancakes)

5 T. Coconut flour

3 T. Cocoa

4 T. Swerve

3 eggs

3 T. Coconut oil (liquid)

6 T. Coconut milk

1 t. Vanilla extract

1/4 t. Baking soda

1/2 t. Cream of tartar

1/8 t. Salt

Instructions

Heat griddle to medium low

Mix dry ingredients

Create a well in the dry ingredients

Add eggs

Mix well

Add remaining ingredients

Add 2 T. Coconut oil, increasing to attain correct batter thickness

Oil griddle

Pour pancake batter to 4-5 inches wide

Allow to cook until edges are slightly brown and flip

Lightly brown.

How To Approach Weight Loss

two woman doing exercises
Photo by Luis Quintero on Pexels.com

Many people want to lose weight but don’t know where to start. First decide on your motive. Do you just want to fit into a swimsuit for the summer or do you want a lifetime of good health? Appearance is a strong motivator because we all want to look good, but that isn’t always enough to effect long term change. Consider the overall health aspect. Consider how much time and money you may spend in the doctor’s office. Hadn’t you rather be doing something else? Consider the money spent on prescription drugs. Is there another place to spend that cash? Insurance premiums rise with increased diagnoses. Can you afford that? Imagine how you will feel when you are in control of your life, free to live life to your fullest potential, unencumbered by excess weight.

After deciding what your motivation is, then you need to decide on a method. At David’s Way we promote a lifestyle instead of a diet. When your lifestyle creates a healthy mind and body, you’re always ready for swimsuit season. With dieting, gearing up for summer is just routine. The main problem with dieting is that you are always looking for the end so that you  can return to your former ways of eating. When you  do, the weight will return, along with depression, low self-esteem  and many physical problems associated with obesity.

Keto is popular now. It will work quickly however, it’s very difficult  to maintain. Realistically no one is going to live indefinitely with such low carbohydrates. Keto is based on eating less than 50 grams of carbohydrates per day while consuming almost entirely protein and fat.

There are apps that can help you lose weight, however you must be  strongly self motivated and driven to living a healthier life, because there is little to no support with these apps. It’s all on you.

There are a few weight loss groups that charge significant monthly  fees and offer programs that may or may not work due to their ambiguous nature. Food intake is measured in units other than calories, such as points. Weight loss is usually slow or non-existent because the programs allow too many calories. They allow users to continue unhealthy dietary habits which will often lead to the same cravings and frustrations encountered before beginning the program.

At David’s  Way, we encourage a much broader food base than Keto. You will always have something that you want to eat.

We  provide the support that is missing  with the apps by replying to your comments and questions and through personal online consultation.

Unlike most of the weight loss groups that allow you to eat significant amounts of processed food and even sell it themselves, we encourage you to eat real food. By eating whole foods and cutting out refined sugar, you will lose your cravings and the frustration that accompanies them. You will detox from  sugar and in about 2 weeks your cravings for simple carbs will have dissipated. You will be free to choose the pathway to health without frustration. This is a permanent fix as long as you adhere to the principles of David’s Way.

We also promote  stress reduction as a primary goal. This will expedite weight loss because stress increases cortisol production. Cortisol is associated with weight gain, especially around  the waist.

Of these different weight management programs, only Davidsway has the goal of ultimate health because we want to help you get fixed and let you go. We do not want to keep you languishing around, miserable because you can’t lose the weight plumping up our bank account. Weight management is a necessary component of healthy living. We will help you lose, gain or maintain your weight, depending on your needs.

When you’re ready to be in control of your health, we can help help you discover your best self.

 

 

 

 

 

 

 

Professional Weight Management Consultation is Coming!

Coming April 1, 2019 professional weight management consultation is going to be available to you through David’s Way!

Why choose David’s Way for weight management consultation? For starters, we are different from the other weight loss programs available to you in that having been there and done that with our own past weight issues, Brenda Sue and I can honestly relate to your weight management problems. We fully understand you, we have experienced the struggles. To better help you towards healthier living, we have both become certified through American Fitness Professionals and Associates as Nutritional and Wellness Consultants, you will be receiving online guidance from the both of us.

What sets us apart from other programs is we will first determine if you are truly ready for a change towards a healthy life. We will not take your hard earned money unless you are truly ready to commit. We will send you a form to first fill out where we can best understand your circumstances before any other actions take place. We want you to learn from us, and then be able to move on with your new found knowledge where weight management has become a way of life for you and the need for help is no longer there. We do not want to keep you coming to us perpetually as a money flow, we want to help you first and foremost. You are not a money machine for our benefit, you are a precious human being.

At David’s Way, we believe in clean eating of nutrient dense foods, period. This style of eating is what works permemently and does not bring on crazy binge eating as a result of carbohydrate cravings. We will figure your daily caloric needs based on your age, gender, height, weight and activity level. Your caloric needs will be based on an amount where you will lose between 1 to no more than 2 pounds per week. The caveat to this, is the first week or two, you will rapidly lose water weight as your body lets go of inflammation. You are going to lose weight under my plan as long as you are true to it.

Unlike one of the major weight loss programs available, we are not going to be vague in our instructions to you, nor will we assign a point value to foods that have no basis in calories, and are high for foods that contain healthy fats that our bodies require for the proper digestion of foods and the absorption of nutrients. We are not going to tell you that sugary desserts are ok as long as you track them. We will give you through the blog healthy and delicious sugar free alternative dessert recipes in order for you to still enjoy them on occasion.

We are not going to just give you a method of tracking your calories and macronutrients and then leave you to your own devices where you have no support as a couple of Web Apps do. What you are going to get is once we have completed our intake, you will begin a three month program with us. You will weigh in and together, you and we, will log your weight. Then you will receive communications from Brenda Sue and myself where we can answer any questions or concerns you may have. We will offer up supportive advice and encouragement. We will have provided you with a food diary where we can analyze your dietary habits to make total required calorie corrections as needed. In the middle of the week, each week for the three months, we will conduct a follow up with you, in addition to your weekly weigh in consultations. We truly want you to succeed!

It will be optional, but we would like for our records a before front and side picture for our records. This picture should be taken in form fitting clothing where your body shape is obvious without compromising your modesty. At the end of our time together, we would like another pair of front and side photos to highlight your success.

So, for three months, you will have a weekly weigh in with a middle of the week supportive follow up to ensure you do not go a full week with questions unanswered. We want you to feel supported and to ensure you are not left floundering with questions or concerns. At the end of the three months, you can then either proceed on with the knowledge you have gleaned from us with no further commitment, or we can begin a month to month maintenance program until such time as you no longer need us. This is truly our goal. We want you to succeed. We want you to be healthy. We want you to feel wonderful about yourself, and to face the world with a new found sense of confidence and self worth.

More information will be forth coming soon. April 1 2019 will be the launch date, and we will only take a set amount of clients in order that we do not become stretched too thin.

Regards,

David

New Forum Has Been Added!

Today, I am excited to put out there that we now have a forum on the blog where the free and respectful exchange of thoughts and ideas can take place! Any topic that has to do with nutrition, physical fitness, recipes and or life style wellness in general are most welcome and encouraged. All we ask is that everyone is respectful to one another no matter age, race, gender, sexuality etc. Please, lets keep it family friendly for all to enjoy.

On behalf of Brenda Sue and myself, I want to express our most sincere gratitude for all our loyal and to our new readers. We work very hard to bring you the best informationa and healthy recipes. We are still growing and working constantly at improvements for your pleasure.

Low Carb Strawberry Cheesecake

screenshot_20190211-132850~36723639228819296798..jpg

Serves 16
Calories 248
Carbs 8.4
Protein 6.9

WW SP 9

Crust

1 3/4 c. Almond flour sifted

4 T. Butter melted

3 T. Swerve

1 t. Vanilla extract

1/8 t. Salt

Filling

2 c. Strawberries

1/4 c. Swerve

32 oz. Light Cream cheese

1/2 c. Fat free Sour cream

6 T. Heavy cream

1 1/2 t. Vanilla extract

1 t. Lemon juice

Mix crust ingredients well and press into spring form pan with hands.

Puree strawberries and sweetener .

Add cream cheese and blend til smooth.

Add sour cream, heavy cream, vanilla and lemon juice and blend well til thick.

Pour into crust and chill 5 hours or overnight.

Run a sharp around spring form before cutting.

Decorate with strawberries if desired.

😉