All Posts tagged recipes

Which yogurt should you buy?

Not Light yogurts because most “light” yogurts are loaded with artificial sweeteners and/or high fructose corn syrup. Not “fat free” because fat isn’t bad.  Fat is a critical nutrient to your brain, hormone health and your fat loss efforts. Most fat-free yogurts are LOADED with sugar so that they taste good.

I recommend Organic Plain Greek Yogurt. Greek yogurt has double the protein of regular yogurt, and when you eat the plain variety you avoid all the extra, unnecessary, artificial ingredients along with the added sugar. Organic is important to buy so you avoid the hormones and antibiotics. Try Greek Yogurt for lunch or dessert. I know Yogurt is not on the Paleo Diet but it lends itself more towards the Mediterranean Diet followers.
Example recipe of items to mix in:
1.5 cups organic plain Greek yogurt
1 scoop UltraMeal protein powder (Metagenics) – (Chocolate or Strawberry is really good)
Berries – can be frozen blueberries, raspberries, strawberries, etc
1 tablespoon crunchy almond butter
1 tablespoon unsweetened shredded coconut
1 ounce of walnuts or pecans
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20 lbs weight loss plan

Can you give an exact menu for what I should eat on a high carb meal day?

Stick to the high protein days with one high carb day every 4th day.  

Try this: 1 can coconut milk, 1/4 cup granulated tapioca, 1 tbs honey, dash salt. Cook and stir occasionally until done, 12-15 minutes. Stir in a beaten egg in the last few minutes. Then slice up half a banana. Done. You’ll be full before eating it all. You could use berries just as well, or other fruit. This is probably a bit high in fat for a “textbook” carb load, but it works for most.

Griddle scones: 1/3 cup tapioca flour, 1/3 cup coconut flour, 1 egg, 1 tsp baking powder, spices or herbs to taste or chopped scallions, and a little olive oil. Use milk, kefir, coconut milk, or water to get a thickish consistency. Chicken broth would work too. Heat butter or lard in a skillet, spoon out scone-sized blobs, lower heat to med-low, put a lid on. Turn after a few minutes. Cook until done. This is an amount for one meal for most.

You may also have a serving of vegetables such as broccoli, or other vege on the list.  These simple meals taste sensational when eaten after 4 days of low-carb. A person could use rice, or rice flour. Rice is not paleo of course. But in the spirit the 80% rule, it would not be too bad once a week. 

I usually recommend eating 4 to 6 oz portions of meat (protein). Start the day with high-quality bacon or sausage, eggs, in addition to a serving of veg and 1/2 fruit. You don’t have to avoid fatty meats – enjoy them. Try to mix up types: pork, lamb, beef, bison, or poultry, seafood.

Use olive oil on salads. 

Continue to walk daily for the first 3 weeks. Get busy doing yard work and soon I want you to climb hills and ride a bike, then in another month I’ll teach  you how to lift weights. I can get you to lose about 20 lbs. in time for that reunion.

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Lose weight – diet and fitness chat with Dr. Tucker

Dr. Tucker On Breakfast: You should eat some protein shortly after your morning workout. If you don’t workout in the morning you will still be happy to know that in study after study, people who eat a healthy breakfast lose more weight than those who don’t eat breakfast. For several years I have suggested eating 7-10 almonds soon after you wake up in the morning. This kicks your metabolism  into gear. Choose breakfast foods that contain protein and fiber, like scrambled eggs with spinach or brocolli, or a bowl of  oatmeal. 

Banana Steel-Cut Oatmeal With Cinnamon
Makes 3 servings, 200 calories per serving
2 1/3 cups fat-free milk
2/3 cup steel-cut oats
1/8 tsp salt
1 large banana, thinly sliced
1/2 tsp ground cinnamon

In a medium saucepan, over high heat, bring 2 cups of the milk to a gentle simmer. Stir in the oats and salt. Reduce heat to low; simmer, stirring frequently until most of the milk is absorbed and the oats are tender, about 25 minutes. Remove from heat; stir in banana and cinnamon. Pour into two cereal bowls and serve with remaining 1/3 cup milk.

You Have to Eliminate the Simple Carbs  — white rice, white potatoes, breads, pastas, cereals, cookies, cakes, crackers, pastries, muffins and so forth that are made with refined white flour and sugar. Soda, fruit drinks, juices sports/energy drinks and alcohol. Complex carbohydrates, like fruits, vegetables and breads, cereals and pastas made with 100 percent whole grains are OK as long as eaten in limited amounts. It takes longer to digest complex carbohydrates, so your blood sugar stays steady and you can go longer without feeling hungry.

Exercise 6 Days a Week–Mix it up with cardio sessions (biking, treadmill, dance, hiking, etc), strength training sessions with kettlebells, free-weights & bodyweight exercises. Do everything you can to build muscle. Muscle burns several times more calories than fat. You burn more calories between muscle-burning workouts than the actual workout, which is the opposite of what happens when you just walk or run. When you don’t have time for a full workout, learn a 10 minute routine that you fit into your daily activities. 

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