Category: Uncategorized

The Cost of “Comfort”

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Many years ago,  my Grandmother and I were talking about a family  member who really  needed to make some changes for her health, and my Grandmother said, “She’ll never lose weight or quit smoking because she’s  not  going to  do  anything  that  makes  her  uncomfortable.” No truer words have ever been  spoken.  Although my Grandmother is gone now, she was right. That person has continued her unhealthy habits and although she’s much younger than me, she has the health and life of a much older person than I do. She also looks much older. Her body has taken on the stereotypical “old lady” traits of bulging belly and huge, sagging breasts. She stays in the doctor’s  office  a lot and has serious health problems. She takes a lot of medication and still refuses to change her ways. The empty calories, cigarettes, alcohol and lack of fitness have changed her into someone who is barely reminiscent of her former self. She wouldn’t do the hard stuff like controlling her appetite or working out. She wanted comfort. Her medical bills are exorbitant.

Healthy habits can be learned and developed but there will always be a measure of discomfort when we push ourselves beyond our primal needs of a full belly and ease. I do not have any cravings now because I eat David’s Way. When I first quit eating  sugar, however, I  thought I would crack up for a few days. I was undoubtedly addicted. In a few days, however, the misery ended and now, years later, I’m the healthiest  and most fit that I have ever been. Without that struggle to kick sugar, I would not be where I am today. I was uncomfortable for a little while. One of the lessons that I had to learn is that good health and fitness take work and work is merely a skillset that can be learned.

In the case of my relative, she never would give up or limit any of her “comfort” foods. She thought it was just too hard. As a result, the pounds piled on over  the  years and her once beautiful figure became a burden to carry around with about 50 pounds of fat added to her frame. Her back, pelvis and neck gave way to injury and pain and she has had numerous surgeries in an attempt to be pain free. As a result of this ongoing pain issue, she has become addicted to opiates. Opiate addiction causes constipation and her belly is always huge and bloated. The extra weight and disproportionate distribution of her weight has furthur injured her back and the cascade of symptoms continues. It appears that she will live out her life as an opiate addict. Surely it would have been easier to have done without a few goodies. Her smoking has left her with ever worsening emphysema. A single breath comes hard. Was the eating with abandon and the momentary rush of the nicotine really worth the price?

There are methods to change our behaviors that really work but we must be willing to acknowledge that we need and want to change.

1-Clearly state what habits you truly want to change.  Be truthful  and focus on one habit at a time.

2- Analyze your bad behavior. Why are you doing it? At one time I asked myself that question and the sad answer was that I didn’t enjoy anything  else. I changed that.

3-Listen to your inner voice. We usually recognize our bad behaviors. Be truthful with yourself and allow that wisdom to guide you into better habits.

4-Every time you stop a bad behavior, replace it with a good one.

5-Remove triggers from your life. Whether it’s a person, a song, an old picture or simply a memory that you allows to ride roughshod through your brain, just say “NO!!!” Avoid negative triggers and be instantly happier and healthier.

6-Keep an ever upgraded visualization of yourself front and foremost in your mind. We can change the way our brain works and thinks with focus on the positive changes that we are willing to make.

7-Stop self talking yourself in a negative way. We tend to believe our thoughts. Make them good ones.

8- Break your goal down into manageable bits and pieces. When I began strength training I knew that I had to start small. I have lofty goals but they are not being obtained overnight. Build your good habits piece by piece. I had to decide where to lift and then what to buy. I had to commit to excellence in order to be safe. I had to be willing to work towards my goals slowly. I had to be willing  to work hard and then work harder. I had to make the decision to eat right. Making these practical decisions were a building block that had to go into the foundation of my program. If I had not done this first, I could have never successfully trained.

9-Give yourself Grace. Life happens. If you botch a workout or your nutrition one day, keep going. Stay committed and learn from your mistakes.

10-Remember, changing destructive habits takes time. You have to keep repeating the better behavior until the change is made in your brain. It won’t happen overnight but if you remain diligent, it will happen. I never crave sugar anymore. It may take several weeks to change some habits. Be patient. Your discomfort will pass and you will be free of the destructive behavior and free to create a better life.

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Holiday Heart Attack Season

At this time of year as the weather cools down and the nights get longer, the holidays begin rapidly approaching until the next thing we know, they are right upon us. Thanksgiving, Christmas and New Years Day are supposed to be filled with love and joy with our family and friends. These days are supposed to be full of good times and cheer. A time of fellowship, a time of gift giving, a time to eat, drink and be merry. And for most of us, the holidays are exactly that. But, for anyone with heart disease—or who is at an increased risk of heart disease, the holidays instead may be a time of special risk. A joyful day may easily turn into a day of great tragedy.

Several studies have shown that during the winter holidays not only are heart problems more likely to occur but when they do, they are more likely to be fatal. The months of December and January are especially risky for people with heart disease. (1)

Imagine if you will, over the years you have been putting on weight and you have ignored your doctors admonition to lose weight simply because you feel like you are carrying it well for someone your size. You have not had any major health issues, so why worry about a little bulge at the belly, after all, you have more important things to worry about such as taking care of your family over your own needs.

It’s your life, who the hell is that doctor to tell you how to live when they are not the one paying your bills. All they need to do is shut up and give you your medicines to fix your ailments. All you wanted was medicine and not a judgmental opinion about your obesity. It’s your life, you will live it any way you see damn fit to. That is until you cannot…

Now imagine if you will, you have been working hard since sunrise, preparing  to give your family a wonderful Thanksgiving or Christmas Day meal. Your adult kids and the grandchildren have arrived a few hours ago to a warm home full of love and the aroma of a baking turkey in the oven. The smells that bring back happy memories of the past when you were a young child visiting your own grand parents. The kids are all catching up with each other in the living room while the grandchildren are running all around the house bringing joy to your heart despite the fat you are feeling a bit tired now and have a case of heartburn that you have not bee able to kill with antacids. And for some damn reason, your jaw aches too. But regardless of this, nothing is going to ruin your day.

You have worked hard all day in preparation of your family gathering. You awoke to a heavy, wet snow coming down, covering the ground in a thick, cold blanket. Once you got the turkey into the oven, you pulled on your snow boots, put on your heavy coat and shoveled the drive for your loved ones.  And the snow kept coming down, covering the drive about as fast as you could clear it. Once you finally removed the most of the snow and spread your ice melt, you return to the kitchen and finish the final meal preparation.

What a joyous day, surrounded by loved ones. The table has been set, the delicious and hearty food has all been put out and as you begin to carve the turkey with your youngest grand daughter at your side waiting in anticipation, as you slice into the turkey, you all of a sudden feel a crushing pain in your chest and everything goes black…

My friends, if this scenario ever happens to you, if you are lucky, you will be able to go home after from the hospital after a few days of tests and observations. If you are not so lucky, this may be the last day of your life.

Are your personal affairs in order?

Did you get a final chance to tell your family how much you loved them before you passed on?

Is your family going to ever live with guilt or regret that they signed a Do Not Resuscitate (DNR) order?

If you spend a few days in ICU, is your family going to go bankrupt trying to save your life? Even if you die, they could still go bankrupt…

Heart attack symptoms

  • Tightness, pressure, squeezing, stabbing, or dull pain, most often in the center of the chest
  • Pain that spreads to the shoulders, neck, or arms
  • Irregular or rapid heartbeat
  • Cold sweat or clammy skin
  • Lightheadedness, weakness, or dizziness
  • Shortness of breath
  • Nausea, indigestion, and sometimes vomiting

Factors that contribute to heart attack.

  • Exposure to cold weather
  • Exposure to sudden and unusual levels of exertion, such as shoveling snow
  • Exposure to emotional stress, which is very common and is often fairly severe during the holidays
  • Obesity
  • Becoming sedentary over the winter months
  • Exposure to illness, especially influenza, which can produce inflammatory changes in the blood vessels
  • Over-indulging in food, alcohol and/or tobacco
  • Exposure to indoor pollution, such as cigarette smoke, or even a poorly-drafted log-burning fireplace
  • Reluctance to seek medical help during the holidays
  • Decreased exposure to light

What to expect if you have a heart attack.

For starters, always call 911 to be transported via ambulance rather than going by car. Contrary to what you might assume, speed isn’t the only rationale. “If you’re having a heart attack, there are two reasons why you want to be in an ambulance,” says Dr. Joshua Kosowsky, assistant professor of emergency medicine at Harvard Medical School. One is that in the unlikely event of cardiac arrest, the ambulance has the equipment and trained personnel to restart your heart. Cardiac arrest, which results from an electrical malfunction that stops the heart’s pumping ability, is fatal without prompt treatment. However, most heart attacks do not cause cardiac arrest, Dr. Kosowsky stresses. “It’s rare, but it’s certainly not a risk you want to take while you’re driving or riding in a car.” (2)

The other reason to travel via ambulance is that in many places in the United States, if a person calls 911 complaining of chest pain, the dispatcher will send paramedics who are trained to perform an electrocardiogram (ECG). This simple, painless test records your heart’s electrical activity through 12 small electrodes placed on your chest, arms, and legs. A six-second recording can then be transmitted to the receiving emergency department, which can help speed up the process of getting you the care you need.

Some people don’t experience the typical symptom of crushing chest pain during a heart attack, however, so they may hesitate to call 911. People with pain that waxes and wanes or who have subtler symptoms (such as jaw pain or shortness of breath) may show up at the emergency room on their own. Even if you do this, you’re still likely to get rapid care. The person who greets you might be a receptionist rather than a doctor or nurse, but most emergency departments follow a specific protocol for a suspected heart attack. “If you mention any symptom that sounds like it might be a heart attack, the first thing they’ll do is to get you an ECG, ideally within 10 minutes of your arrival,” says Dr. Kosowsky.

A doctor then interprets the ECG, which will reveal if you’re having a major heart attack, in which an artery feeding your heart is blocked, choking off the blood supply to part of your heart muscle. This usually creates a distinct signature on the ECG and means you’ll quickly receive treatment to open the blocked artery. (2)

But not all heart attacks show up on the first ECG. So even if it looks normal, you’re still not out of the woods, says Dr. Kosowsky. The next step is an evaluation by a doctor or other clinician, who will ask about your medical history and details about the location, duration, and intensity of your symptoms. You’ll also have a blood test to measure troponin, a protein that rises in response to heart muscle damage. This blood test is very sensitive. But keep in mind that elevated levels don’t always show up right away. That’s why doctors sometimes have people stay for several hours to get a follow-up troponin measurement.

Other possible tests include a chest x-ray to look for alternative causes of chest discomfort, such as pneumonia or heart failure. A doctor also might give you a trial of medication to see whether it relieves your symptoms, and additional ECGs may be performed over time.

Often, if several troponin tests come back normal, the doctor may want to check your risk of a future heart attack with an exercise stress test. This test can reveal how your heart responds to the demands of increased blood flow needed during exercise. During a standard exercise test, you walk on a treadmill at progressively faster speeds, while trained staff monitors your heart’s electrical activity, your heart rate, and your blood pressure.

An imaging test may also be performed to quantify the degree of blood flow to the heart. One option is an echocardiogram, a noninvasive test that involves placing an ultrasound probe on your chest to create a moving image of your beating heart. Restricted blood flow in the heart’s arteries changes the movement of the heart, which an experienced echocardiographer can detect.

Another option is a nuclear perfusion test, which entails injecting a radioactive substance called a tracer into a vein. The tracer then travels through your blood to your heart. A special camera that records the radioactive particles emitted from the tracer circles around the heart, taking images from multiple angles. A computer then combines these images to create a detailed picture of the blood flow to the heart.

In certain situations, if the source of your symptoms remains unclear, a physician might order a computed tomography angiography (CTA) scan. For this test, you receive an injection of a contrast dye into your arm or hand. The dye “lights up” in an image to reveal a three-dimensional view of your heart’s arteries, courtesy of multiple rapid-fire x-rays taken during the scan.

Sometimes, even after all the testing, doctors don’t know for certain what’s causing your chest pain. “If that’s the case, it’s still worth asking the doctor what his or her best guess is, because that will help you determine what next steps to take,” says Dr. Kosowsky. (2)

Common treatment procedures for heart attack.

  • Angioplasty: Special tubing with an attached deflated balloon is threaded up to the coronary arteries.
  • Angioplasty, Laser: Similar to angioplasty except that the catheter has a laser tip that opens the blocked artery.
  • Artificial heart valve surgery: Replaces an abnormal or diseased heart valve with a healthy one.
  • Atherectomy: Similar to angioplasty except that the catheter has a rotating shaver on its tip to cut away plaque from the artery.
  • Bypass surgery: Treats blocked heart arteries by creating new passages for blood to flow to your heart muscle.
  • Cardiomyoplasty: An experimental procedure in which skeletal muscles are taken from a patient’s back or abdomen.
  • Heart transplant: Removes a diseased heart and replaces it with a donated healthy human heart.
  • Minimally invasive heart surgery: An alternative to standard bypass surgery.
  • Radiofrequency ablation: A catheter with an electrode at its tip is guided through the veins to the heart muscle to destroy carefully selected heart muscle cells in a very small area.
  • Stent procedure: A stent is a wire mesh tube used to prop open an artery during angioplasty.
  • Transmyocardial revascularization (TMR): A laser is used to drill a series of holes from the outside of the heart into the heart’s pumping chamber.

Reduce your risk of heart attack through healthy nutritional practices coupled with exercise that is approved by your doctor. Do it for yourself, do it for your loved ones. You might believe that your life is yours to live as you see fit. However, never forget that someone is going to have to pick up the broken pieces behind you when your health fails or when you pass on. Taking care of your health is only the right thing to do. Doing otherwise is a selfish act that only serves to cause pain and hurt in your loved ones at a later time and place. Be well, embrace your loved ones and love them like there is no tomorrow. You never know, there may be no tomorrow for you.

(1) verywellhealth.com

(2) health.harvard,edu

Sugar Free Chile Lime Wings

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Nutritional  Info

Calories 285

Net Carbs 0

Fat 11.6 grams

Protein 18 grams

Ingredients

2 1/2 pounds chicken wingettes, about 12 pieces

1 Tablespoon olive oil

3 Tablespoons butter

1/2 cup fresh cilantro, chopped

Zest of 1 lime

2 Tablespoons fresh lime juice

2 teaspoons chili powder

3/4 teaspoon kosher salt

1/2 teaspoon cumin

1/2 teaspoon garlic powder

1 teaspoon Swerve granular

Instructions

Preheat oven to 450 F and spread oil onto 14 inch skillet or baking dish.

Wash and dry chicken and place into pan.

Bake chicken for 35 minutes, flip and then bake an additional 15 minutes.

While wings are baking mix butter, cilantro, lime zest and juice, salt, chili powder, cumin, garlic powder and Swerve in a small pan. Stir on low heat until butter is melted and mix is well combined.

Place baked wings into a large bowl and coat with the sauce.

Serve warm.

Peaceful Inspiration from Nature

My personal favorite physical fitness activity is strength training, while my second favorite, by a fairly narrow margin, is getting out into the great outdoors on a good hike on dirt trails that meander through out our local woodlands here in north eastern Kansas and north western Missouri. Today, on an off day from weight training, I got in a most excellent hike of a little over seven miles on some really great trails at Weston Bend Park in Missouri, about 25 miles north of Kansas City.

This particular trail head begins at a prepared asphalt trail and then meanders through a wooded ravine and then gradually takes you upwards to the top of a high ridge that overlooks the Missouri River Valley and the river itself. This time of year is a beautiful time to hike there as the leaves on the trees are beginning to change to their fall colors before dropping to the ground for the winter months. The falling leaves will lay on the ground and rot before being absorbed into the soil as nutrients for next springs new growth. Much in the same manner as how our own body’s absorb nutrients for growth and cellular repairs when we are at rest.

Getting out on the trail is a relaxing method of vigorous exercise for myself. It is vigorous, as I make it a point to hike at a rate that keeps my heart rate within the aerobic fat burning zone for my body over the entire course of my outing. Yet as my heart rate comes up, I can only feel relaxed in mind, body and soul as my eyes take in the beautiful surrounding sights while my ears pick up on the subtle sounds of nature living all around me. I am but a small microcosm of all the life around me despite the fact I only encountered a couple other hikers out on the trail this morning. Surrounded by life, yet alone where I can bring upon an inner peace to settle my post traumatic stress.

Looking out, over the Mighty Missouri River from atop the ridge.

The hills and ridges in this part of America were cut by glaciers during the last ice age. I look upon these two humongous slabs of stone and wonder if they were one piece many centuries or thousands of years ago. Maybe this huge rock was split by the awe inspiring force of nature when water found it’s way into a small crack, and with each cycle of freezing, the rock split more and more until it was separated enough for a seedling to become a sapling, which eventually grew into a mature tree in the center of these massive stones.

When out hiking in the woods, my mind is freed which allows me to find inspiration to write just about anywhere about anything. You might find it odd, but the inspiration which came from this split rock was the thoughts of how just like water seeping into a small crack, and eventually breaking the rock apart, we do the same thing within our body’s when we eat a diet that is calorie dense and nutritionally poor. Too many simple carbohydrates with cookies, cupcakes and other junk foods cause our pancreas to release floods of insulin as a result of high blood sugar.

The rocks, with their cracks remind me of our cellular structure, which opens up to the entry of blood sugar when signaled by our insulin. Over time, with centuries of thawing and freezing cycles, the rock become fractured until it finally breaks apart. In the same manner, when our blood sugar remains high for too long, and our body’s begin suffering ill effects such as damage to your nerves, blood vessels and internal organs. It can also cause:

  • vaginal and skin infections
  • slow healing cuts and sores
  • loss of vision
  • nerve damage
  • and erectile dysfunction

Whether you realize it or not, our body is just another element of the nature which surrounds us, It is a shame, a sad reality that far too many people never give the health of their own glorious body the same care as they might give to plant or animal life out in the nature.

Some people shake their heads in disbelief when I speak of going out and hiking anywhere from 5 to 10 miles or better, or when I talk about dedicating no less than four days a week to strength train for two hours at a time. Some assume that to follow my way of living, they might have to go to the same physical extremes as myself in order to get the same results.

You do not have to go to my extremes to get fit and healthy, There is no one size fits all exercise regimen. However, you do need to be active at a level that is appropriate for your level of fitness and capabilities. Your activity needs to match your needs and preferences.

You need to know, that while you can lose body fat and be healthy without exercise, you are only selling yourself short in your efforts. Regular activity reduces both insulin levels and insulin resistance. Regular physical fitness activities can and will help with lowering high blood pressure, improve your total blood fat level, elevate your good cholesterol (HDL) while lowering your bad cholesterol (LDL). Exercise on a consistent basis will lower your risk of type 2 diabetes, while decreasing your body fat and your risk of insulin related heart disease such as Coronary Artery and Coronary Heart Diseases.

Exercise does not, nor should it ever be a chore to suffer through. You should select an activity that is fun and easy to fit into your busy schedule. Instead of going all out hardcore like, you need to start slow and easy and increase your intensity over time in order to not burn out before you have derived any benefit from your activity.

Consistency is going to be key to your success with any physical fitness activity/program. Again, you will need to select an activity that is fun for you and easy to fit into your schedule in order to make being consistent easier on yourself. You do not require a daily commitment in order to be consistent. You can pick 3 to 5 days a week to exercise and use your off days as time for rest and recovery. These two elements, along with nutrition are as important as the physical activity itself.

By giving yourself a break a few days per week away from exercise, you will be more inclined to stick with it as it is not an every day chore. By taking a few days off you will always be able to attack a new exercise session with a fully rested body which will give you the best results, more bang for your buck if you will.

Again, find an activity that you will enjoy. Never force yourself to do something you really do not want to do as you will come to resent it. By all means, while you need to push yourself to always excel at your activity, never push yourself past your level of endurance as you are likely to come to hate what you are doing. This is not helpful in helping you to achieve your goals.

My advice is to please try to be loving, understanding, firm and compassionate with yourself. In the end, it makes good heart sense on all levels.

Active minds and active bodies never grow old. – Lee Salk

 

Sugar Free Apple Cider Doughnut Bites

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Nutritional  Info

Serving  size 2

Calories  164

Net Carbs 2.5 grams

Fat 14 grams

Protein  6.5 grams

Ingredients

Bites

2 cups  almond flour

1/2 cup Swerve Granulated

1/4 cup unflavored whey protein powder

2 teaspoons  baking powder

1/2 teaspoon cinnamon

1/2 teaspoon  salt

2 large eggs

1/3 cup water

1/4 cup butter,  melted

1 1/2 Tablespoons apple cider vinegar

1 1/2 teaspoons apple extract

Coating

1/4 cup Swerve Granulated

1-2 teaspoons  cinnamon

1/4 cup butter melted

Directions

Preheat oven to 325F and grease a small muffin pan very well. Use a 24 cavity mini muffin pan.

Whisk together  the almond flour, sweetener,  protein  powder, baking powder, cinnamon and salt. Whisk in eggs, water, butter, apple cider vinegar and apple extract til well combined.

Divide the mixture among the wells of the prepared muffin mini pan. Bake 15-20 minutes, until muffins are firm to the touch. Remove and let cool 10 minutes, then transfer to a wire rack to cool completely.

Whisk together  the sweetener and the cinnamon and dip each donut bite into  the melted butter, coating completely.  Then roll in the cinnamon/ Swerve mixture.

 

Sugar Free Candy Corn Cookies

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Nutritional Info

Serving Size 1 cookie

Servings 24

Calories 110

Net Carbs 1 gram

Total Fat 10 grams

Protein 3 grams

Ingredients

2 1/4 cups almond flour

3 Tablespoons coconut flour (or oat flour)

1/2 teaspoon xanthan gum

1/4 teaspoon salt

1/2 cup butter, softened

3/4 cup granulated Swerve Sweetener

1 large egg, room temperature

1 teaspoon vanilla extract

5-8 drops yellow gel food coloring

1-2 drops red gel food coloring

Instructions

Whisk together flours, xanthan gum and salt.

Beat butter with Swerve til incorporated and beat in egg and vanilla til well combined.

Beat in almond mixture til dough clings to beaters.

Divide dough into three equal parts. Color one part bright yellow with 3-5 drops of food coloring and color one part with 2-4 drops yellow food coloring and 1-2 drops red food coloring until it is a bright orange.

Pat each piece into a rectangle about 4-5 inches in diameter and stack the rectangles in desired order and press together, straightening the sides as much as possible, (use a flat kitchen implement to press against the sides to dstraighten) Wrap tightly in plastic wrap and chill at least one hour.

Remove from fridge and cut into slices a little more than 1/4 inch thick. Cut each slice into 4-5 triangles. Lay triangles about 1 inch apart on prepared baking sheets and press down lightly with palm of hand to flatten  slightly to about 1/4 inch thick.

Bake 10-12 minutes til slightly puffed and just barely beginning to brown (they won’t feel set, but will set as they cool))

Remove from oven and let cool on pan.

Sweet Deception

I began my weight management journey at the age of 4 years. My anorexic mother told me I was fat and put me on a diet. As it turns out, I was not fat. My weight was perfect for my age and height. I weighed 40 pounds. However, starting life out like that left it’s impression and had me trying every fad diet that came down the track for the rest of my life until I discovered David’s Way. It’s the only permanent solution to weight management because it fuels your body with good, whole, high protein, low carbohydrate food and does not leave you hungry and craving desserts and other simple carbs.

Something that I discovered along the way is that I could eat different menus with the same calories and get different results. This flies in the face of many weight loss plans, and of individuals, who perpetuate the myth that you can continue to eat added sugar and successfully manage your weight. While this line sells, in the long run it is not a successful weight management strategy because sugar creates cravings for more sugar. Sugar is so calorie dense that it leaves you without enough calories to adequately feed yourself so you will be perpetually hungry. Although you might be satiated for a little while, the hunger will return with a vengeance.

Along with robbing you of healthy foods while keeping you within your daily caloric needs, sugar also causes you to dump insulin into your bloodstream and promotes fat storage. When you get that insulin dump, your body will try to stabilize and you will get hungry again to give all that insulin something to metabolize. If you reach for sweets again then the cycle continues. Does this sound familiar? When I ate sugar, this was my experience. Even if I was able to lose pounds, I could never keep them off. After reaching my “Goal”, I would indulge a bit more in those sweets that I never completely abandoned and before long, my appetite would be completely out of control. That’s why most people don’t keep the weight off when they lose it. Their sugar addiction has to be fed and it takes over again.

When we are constantly hungry we feel justified to eat anything that we want. After all, we’re HUNGRY. When we leave off sugar and use those calories to fill up on nutritious, whole, high protein foods and complex carbs, we have trouble eating all of our calories. Complex carbs have fiber in them that slows their absorption into your bloodstream and sustains you longer. Protein is harder to digest and keeps you satisfied for the long run. The combination of a high protein food with a high fiber food is wonderful for staving off hunger with minimal calories.

A six month study was conducted at John’s Hopkins to compare a low-carb diet and a low-fat diet. (1) The results showed that the low-carb group lost more fat and less muscle while the low-fat group lost more muscle and less fat. As a result of this study the researchers concluded that a low-carb diet is better for weight loss than a low-fat diet consisting of the same calories. We add high protein to that idea to keep you full and help build more muscle.

Along with slowing weight loss, following a high-carb diet that includes sugar and other simple carbs which are high in the glycemic index, can lead to insulin resistance. When this occurs your body can’t effectively use the insulin that it produces and you may become pre-diabetic or even Type 2 Diabetic. Is that slice of birthday cake really worth it?

Everyone is obsessed with getting abs. Everyone wants a shortcut to a six pack. The saying that abs are made in the kitchen is true. The fat storage that comes from eating simple carbs is usually stored in the belly which can lead to diabetes, heart disease, high blood pressure and even stroke and some cancers. Too many simple carbs can also upset your gut bacteria in a way that will cause you to absorb more calories from your food.

Couple the extra calories from the constant hunger with absorbing more of those calories, and toss in the brain fog and lethargy associated with a high carb diet and you have a recipe for disaster. David and I aim for about 100 grams of net carbs in a day and eat a lot of protein, about 1.2-2 grams per kilogram of body weight because we are strength trainers. Non-athletes can go as low as .9 grams per kilogram of body weight and be satisfied and healthy.

The choice is yours. You can continue to deceive yourself and eat sugar and other high carb processed foods if you so choose, or you can decide to get off of the hamster wheel and take control of your life. What will it be, triumph or tragedy? Get real about weight management and your overall health today. We are here and it’s free. Take advantage of all that we have to offer. Read the Home Page to discover all the tools available to you here at David’s Way.

(1) https://www.livestrong.com/article/362968-why-do-carbohydrates-make-you-gain-weight/

Sugar Free Caramel Pecan Scones

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Nutritional  Info

Serving Size 1 scone

Calories 320

Net Carbs 2 grams

Protein 7 grams

Ingredients

Scones

2 cups almond flour

1/3 cup Swerve Brown

2 Tablespoons coconut flour

2 teaspoons baking powder

1/4 teaspoon  salt

1/2 cup chopped toasted pecans

1 large egg

1/4 cup butter, melted

2 Tablespoons  heavy cream

1 teaspoon vanilla extract

Glaze

2 Tablespoons  Swerve Brown

2 Tablespoons butter

1/4 cup Swerve Confectioner’s

1/2 teaspoon vanilla extract

1-2 Tablespoons  heavy whipping cream

Instructions

Scones

1- Line a baking sheet with parchment paper or a silicone mat and preheat oven to 325F

2-Whisk together the almond flour, sweetener, coconut flour, baking powder and salt in a large bowl. Stir in the chopped pecans. Add the egg, butter, cream and vanilla extract and stir until the dough comes together.

3-Turn the dough out onto the prepared baking sheet and shape by hand into a rough circle, 7-8 inches in diameter. Slice into 8 even wedges and separate carefully, then space evenly around the baking sheet.

4-Bake 18-25 minutes, or until scones are firm and lightly browned. Keep an eye on the bottoms to make sure they don’t  burn. Remove from the oven and let cool on the pan.

Glaze

1-In a small saucepan over medium-low  heat, melt the Swerve Brown and the butter together, whisking until the sweetener  is dissolved.  Remove from heat.

2-Whisk in the Swerve Confectioner’s  and vanilla extract until smooth. Use just enough cream to make the glaze a good drizzling consistency.  Drizzle or spread over cooled scones.

Cheesecake Swirl Brownies

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Nutritional Info

Servings 16/1 Brownie

Calories 150

Net Carbs 1 gram

Protein 4 grams

Ingredients

8 oz. cream cheese, softened

1/4 cup Swerve Confectioners

1 large egg, room temperature

2 Tablespoons heavy cream

1 teaspoon vanilla extract

Brownies

1/2 cup butter

2/3 cup Swerve, Granular

3 large eggs, room temperature

1/2 cup almond flour

1/3 cup cocoa

1/2 teaspoon baking powder

1/4 teaspoon salt

2-4 Tablespoons water

Instructions

Preheat oven to 350F and grease a 8×8 inch pan

Beat cream cheese and Confectioner’s Swerve until smooth. Beat in egg, cream and extract until well combined. Set aside.

In another bowl, whisk together butter and Granular Swerve. Whisk in the eggs and vanilla extract then whisk in the almond flour, cocoa, baking powder and salt. Add enough water to achieve a pour-able consistency.

Pour batter into the prepared pan. Dollop with the cream cheese mixture and swirl together with a knife. Tap pan on counter to even out the top.

Bake 20-25 minutes til sides are set but the center is still jiggly. Remove and cool then refrigerate at least 1 hour before cutting into bars.