Tuesday, January 12, 2010
Everyone is talking about it or asking questions. It seems to be all over the team threads, posts, boards, blogs you name it. The main purpose of calorie shifting is to confuse your metabolism and prevent your body from getting used to a certain number of calories, but whether you gain or lose weight is determined by what is known as a baseline number of calories.
The idea behind calorie shifting is fairly simple. Let’s say you consume 2000 calories on your current diet. If you have been consistently following your 2000-calorie diet, your body is expecting to receive approximately 2000 calories every day.
But what if you are still not losing enough weight or your weight loss has stagnated? That is where calorie shifting comes in. Calorie shifting is designed to confuse your metabolism by up shifting and or downshifting into different calorie ranges, which may help your body burn more calories.
Calorie shifting is not going to work if your current diet is poor. You need to find a good diet, which you can follow consistently for at least three months. Calorie shifting is a tool, which is designed to give a good diet an edge. If you do not eat a healthy breakfast, skip meals, snack on junk food, do not know how many calories you eat a day, and think that you can get six-pack abs by doing 500 crunches a day, a calorie shifting diet is not for you.
How does a calorie shifting diet work? Everyone has a different opinion as to what exactly is the formula to use. This is a simple formula that you can apply to any diet of your choice, which enables you to create your own calorie shifting diet.
1. Establish a baseline. You need to consistently follow your diet for at least one month, which lures your body into expecting a steady stream of, say, 2000 calories a day.
2. Up-shift by 300 calories. Two times a week for the first week only, add 300 calories to your diet. On Monday and Thursday eat 2300 calories.
3. Down-shift by 500 calories. Two times a week for the second week only, subtract 500 calories from your diet. On Tuesday and Friday eat 1500 calories.
4. Up-shift by 400 calories. Two times a week for the third week only, add 400 calories to your diet. On Wednesday and Saturday consume 2400 calories.
5. Down-shift by 500 calories. Two times a week for the fourth week only, subtract 500 calories from your diet. On Thursday and Sunday consume 1500 calories.
Your body is smart and can quickly become accustomed to consistent patterns. The idea here is to keep your metabolism constantly guessing, which prevents your body from quickly adopting to a certain number of calories it expects to receive, which in turn, helps keep your metabolism efficient.
Once you have successfully executed the calorie shifting diet plan I have described, you need to go back to your regular diet for at least two weeks and only then you can try the calorie shifting plan again.
The recap: Follow your diet for at least one month and consume a consistent number of calories every day. Then, do the calorie shifting plan for four weeks. Then, follow your regular diet again for at least two weeks. And only then, try the calorie shifting diet plan again for another four weeks.
Calorie shifting is one solution to breaking a plateau. Let’s face it we will all plateau at one point or another.
Monday, January 11, 2010
For those of you whose New Year's resolutions include eating healthier and losing weight what better way to start off the new year by incorporating beans into your meal plans. the 1st of this series of blogs is the garbanzo bean or chickpea.
Not all carbohydrates are created equal. With the growing concerns over rising obesity rates in the United States has come a growing concern over the excessive intake of carbohydrates. What is often lost in the trend towards reducing the intake of carbohydrates is that it is not merely the quantity, but the quality of the carbs we eat that makes a difference as to whether they promote weight gain. For example, some of our most nutritious foods, including starchy vegetables and legumes, are rich in carbohydrates. One of the ways to decide whether a carbohydrate-rich food is one you want to include in your diet is to look at its score on the glycemic index a numerical scale that measures how quickly and how high a particular food will increase blood sugar levels. Substantial research indicates that a low glycemic diet has many health benefits, including weight control. High in fiber, high in protein and low on the glycemic index, legumes, such as garbanzo beans, are healthy carbohydrates and a highly recommended addition to your healthier meal plans.
Garbanzo beans (chickpeas) provide are a very good source of folic acid, fiber, and manganese. They are also a good source of protein, as well as minerals such as iron, copper, zinc, and magnesium. As a good source of fiber, garbanzo beans can help lower cholesterol and improve blood sugar levels. This makes them a great food especially for diabetics and insulin-resistant individuals. When served with high quality grains, garbanzo beans are an extremely-low-fat, complete protein food.
1. Garbanzo Beans Help to Lower Cholesterol
Consumption of garbanzo beans (also known as chickpeas) may help lower cholesterol, according to Whole Foods nutritional information. This is accomplished through the fiber, folate and magnesium they contain. Consumption of beans and legumes is also linked to a marked reduction in risk of death by heart disease. With these health benefits, eating hummus becomes even more enjoyable.
2. Garbanzo Beans Provide Energy
Another great thing about garbanzo beans is that they provide energy without the negative effects on blood sugar that come with many other sources of carbohydrates. Garbanzo beans have a low glycemic value, making them a good food choice for diabetics who need to be careful about blood sugar levels.
3. Iron is Provided by Garbanzo Beans
Garbanzo beans are a very good source of iron, with a single one-cup serving containing over 25% of your daily recommended intake. Iron plays an important role both in providing energy and in distributing oxygen from the lungs to cells in the body. Since menstruating, pregnant and lactating women have higher iron needs, garbanzo beans are great for anyone in these categories.
4. Trace Minerals Abound in Garbanzo Beans
Manganese is a critical element in certain enzyme functions, including antioxidant defenses and producing energy. This trace mineral is abundant in garbanzo beans, with one serving containing more than 85% of the required daily intake. Garbanzo beans also contain molybdenum, a trace element that helps detoxify sulfites in the body.
5. Fiber and Protein Plentiful in Garbanzo Beans
Garbanzo beans have yet another health benefit--they provide plenty of dietary fiber and pack in the protein. A serving has more than 30% of the protein you need and almost 50% of the fiber necessary daily. When preparing, be sure to include a good oil or fat in the dish you make to aid in assimilation of the protein.
Now you knew the recipes were coming:
Moroccan Eggplant with Garbanzo Beans
Prep and Cook Time: 35 minutes
1 large onion, cut in half and sliced thin
5 medium cloves garlic, pressed
1 medium red bell pepper, cut in 1-inch squares
1 medium eggplant, cut into 1-inch pieces
pinch of red pepper flakes
2 tsp turmeric
½ tsp garam masala
1 15 oz can garbanzo beans
1 15 oz can lentils, drained
1/2 cup tomato sauce
1-1/4 cups + 1 TBS vegetable broth
1/2 cup raisins
1 TBS chopped fresh cilantro
salt and black pepper to taste
1. Slice onion and press garlic and let sit for at least 5 minutes to bring out their health-promoting properties:foodtip,22].
2. Heat 1 TBS broth in a 10-12 inch skillet. Healthy Sauté onion in broth over medium heat for 5 minutes, stirring frequently. Add garlic, red bell pepper, eggplant, garam masala, and turmeric. Stir to mix well for a minute, and add broth and tomato sauce. Stir again to mix, cover, and cook over medium low heat for 15 minutes, stirring occasionally, or until peppers and eggplant are tender. This is our Stovetop Braising cooking method.
3. Add garbanzo beans, lentils, red chili flakes, and raisins. Simmer for another 5 minutes. Season with salt and pepper. Top with chopped cilantro. Serves 4
Healthy Cooking Tips:
Cutting the eggplant and peppers into 1-inch pieces gives the spices a chance to come through in cooking without the vegetables overcooking. This recipe is organized so it can be made quickly. However, when adding the garam masala and turmeric, stir well and give it time to heat up, at least 1 minute, before adding liquid. You will get much more flavor by doing so.
© 2001-2009 The George Mateljan Foundation
5-Minute Greek Garbanzo Bean Salad
Prep and Cook Time: 5 minutes
1 15 oz can garbanzo beans, preferably organic or 2 cups cooked
2 medium cloves garlic, minced or pressed
1 medium tomato, diced
1/2 medium red onion, chopped
2 TBS parsley, chopped
1 TBS fresh lemon juice
3 TBS extra virgin olive oil
salt and pepper to taste
Optional: ( Add it, it's worth the calories)
1/4 cup feta cheese
6 sliced kalamata olives
1 tsp rosemary
1. Press or mince garlic and let sit for at least 5 minutes to bring out its hidden health benefits.
2. Drain liquid from garbanzo beans and rinse under cold running water; this helps prevent intestinal gas.
3. Combine all ingredients with lemon juice, olive oil, and salt and pepper to taste.
© 2001-2010 The George Mateljan Foundation
Here are some of my favorite Garbanzo Recipes in my Cookbook from SparkRecipes:
Coach Nicole's Yummy Hummus
Greek Hummus Wrap
Chickpea Cauliflower Curry
Garbanzo Nut Burgers
Eggplant, Zucchini, Chickpeas and Feta
I found 2 recipes for cake for people who eat gluten free:
Lemony Garbanzo Bean Cake
2 C canned chick-peas, drained and rinsed, any loose skins discarded
Equivalent of 4 eggs
1 C. Sugar
1/2 t baking powder
Grated zest of 1 lemon
Juice of 1 lemon
place drained beans in the work bowl of a food processor and puree.
Add the eggs, sugar, baking powder, and lemon zest to the puree, and
pulse processor a few times just to combine ingredients well.
Preheat oven to 350.
Pam a 9" cake pan. Cut a round of wax paper to fit bottom of pan, place in
bottom, and spray top of paper. Pour in batter.
Bake on center rack of oven for 45 minutes or until a knife inserted in
the center comes out dry.
Set on wire rack to cool for 15 minutes, then remove cake from pan and
allow to cool to room temp.
Before serving, squeeze lemon juice over cake, and sprinkle generously
with confectioners sugar.
Garbanzo Bean Chocolate Cake (Gluten Free!)
1 1/2 cups semisweet chocolate chips
1 (19 ounce) can garbanzo beans, rinsed
4 eggs 3/4 cup white sugar
1/2 teaspoon baking powder
1 tablespoon confectioners' sugar for dusting
1. Preheat the oven to 350 degrees F (175 degrees C). Grease and flour a 9 inch round cake pan.
2. Place the chocolate chips into a microwave-safe bowl. Cook in the microwave for about 2 minutes, stirring every 20 seconds after the first minute, until chocolate is melted and smooth. If you have a powerful microwave, reduce the power to 50 percent.
3. Combine the beans and eggs in the bowl of a food processor. Process until smooth. Add the sugar and the baking powder, and pulse to blend. Pour in the melted chocolate and blend until smooth, scraping down the corners to make sure chocolate is completely mixed. Transfer the batter to the prepared cake pan.
4. Bake for 40 minutes in the preheated oven, or until a knife inserted into the center of the cake comes out clean. Cool in the pan on a wire rack for 10 to 15 minutes before inverting onto a serving plate. Dust with confectioners' sugar just before serving.
Tell me you don't like beans now!
Sunday, January 10, 2010
January is a month for renewal. Everyone has their new goals or New Year's Resolutions fresh in their minds. We`are all positive and excited at this time and it is important to keep the momentum going. We all tell ourselves, "This will be it!" We all need reinforcement. It is key to success. We all have our favorite sayings like it is all a matter of Baby Steps, you can do this! We will do this together! I never get tired of hearing them or saying them and I think that has been part of my success. We all need visual aids and verbal aids to help us on our journey. If we visualize it in our minds, it will happen! If we tell ourselves it will happen, it will happen! You have to believe it and work it and you have to eliminate the word impossible from your vocabulary.
Most people who succeed in the face of seemingly impossible conditions are people who simply don't know how to quit.
Robert H. Schuller
The only place where your dream becomes impossible is in your own thinking.
Robert H. Schuller
Man can believe the impossible, but man can never believe the improbable.
It is impossible to walk rapidly and be unhappy.
It is impossible for you to be angry and laugh at the same time. Anger and laughter are mutually exclusive and you have the power to choose either.
What we can or cannot do, what we consider possible or impossible, is rarely a function of our true capability. It is more likely a function of our beliefs about who we are.
We would accomplish many more things if we did not think of them as impossible.
It's kind of fun to do the impossible.
It always seems impossible until its done.
It is difficult to say what is impossible, for the dream of yesterday is the hope of today and the reality of tomorrow.
Robert H. Schuller
Again and again, the impossible problem is solved when we see that the problem is only a tough decision waiting to be made.
Robert H. Schuller
There is nothing impossible to him who will try.
Alexander the Great
The last quote is really important. We all have to try. We are fortunate here on SparkPeople because we do not have to do this by ourselves. We have each other to lean on, get some support, receive motivation, learn new ideas and techniques. You can do this! We will do it together!
Saturday, January 09, 2010
Kelly this blog is for you. When I came across this recipe I immediately thought of you. This is a really simple recipe and it had pictures step by step to show you what to do.
I have been under so much stress lately and my old friends have been calling my name. I came across this recipe and I have made banana ice cream in the past, I have never made it with chocolate syrup. I made the syrup and I even went to town by adding some chopped walnuts. It was soooooooooooooooooooo good!
Banana Soft Serve
That’s right. Who knew that frozen bananas could, if given a spin in the food processor, rival the best fro-yo in town? Well believe me, they do. Once you try this recipe, I guarantee you’ll crave it instead of your usual ice cream—at least some of the time.
It couldn’t be more simple. Take 2-3 frozen bananas (you can freeze them in ziplock bags or in tupperware), like so (this was about 2 and a half):
And throw them in your food processor Then turn the processor on and let it run for about five minutes, stopping every now and then to scrape it down. The bananas should get increasingly light, fluffy, and smooth. By the time you’re done, they’ll resemble a creamy bowl of soft serve, like so:
Scoop them into a bowl and prepare to marvel!
If you’re really feeling decadent, make some raw chocolate “syrup” by combining 2 tablespoons of agave nectar with 1 tablespoon raw or dark cocoa powder:
Drizzle it on top of the frozen bananas, and voila:
It’s a dessert or afternoon treat to rival the best sundaes and scoops out there. Really, I can’t begin to do justice to how delicious this is! Even if you don’t eat a lot of fruit, it’s worth treating yourself to this one every now and then. Trust me. It’s also a sweet treat you can feel great feeding your kids. Dairy and soy and preservative free ice cream? Yes please!!
So what are you waiting for? Stop reading, and start freezing those bananas you’ve got sitting on the counter.
I just had some for breakfast after a great workout at the gym. Today was Pool Zumba! I earned that ice cream. i ate the whole thing too!
Recipe taken from choosingraw.com
PS: You can use this with any fruit. My favorite combo is banana and mango, just mango, strawberries, blueberries, pineapple, raspberries, raspberries and orange juice, avocado (it will take on any flavor you add), any fruit you want. I have added coconut, rum flavoring, vanilla (to the avocado), pecans, walnuts, macadamia nuts, and cocoa powder. I have used many combos of fruit and I make a killer pina collada one. Have fun and experiment!
Friday, January 08, 2010
First of all THANK all of you for your love and support with my dilemma. The fun continues on but I am really am only updating you and do not expect a post back.
It seems this lovely individual lives in Newark, NJ. This person actually had the balls to call up the creditor to find out why the account had been blocked. So not only does this person have no scruples but no brains as well. I mean how stupid can you be to call up, aren't you afraid of getting caugh?
I am ahead of myself here in the story. I found out besides the 2 credit cards I knew about from the other night my new best friend- NOT! opened up another piece of credit with PNC for $3285.00 before they shut the card down. They shut that one down before I even knew about it because their Fraud Control Team thought it was fraudulent because the application did not match up to the all of the info on my credit report. So why couldn't they have noticed that to begin with?
When they blocked the card that is when the Harvard Graduate called PNC to find out why they could not use their card anymore. Their card - I wish!!!!!!!!!!!!!!! Anyways, they were told they had to bring in their license with a photo ID so the bank could copy the front and back as well as the front and back of their Social Security card. Obviously they could not do that so that was the end of that. I am just thankful they did not go out and get a bogus driver's license and Social Security card made up with my information and their picture.
This lovely person also obtained a TMobil account in my name. They racked up over $13,000 in phone bills. Yup $13,000 not $130.00. They must have been calling China, Russia, and the rest of the Asian continent along with perhaps Europe, Africa, Australia, and South America. Oh yes let's not forget that call in the US to PNC. How can anyone rack up that much on a phone bill?
Well now all of the accounts have been shut down and I am praying no new ones pop up. The Consumer Fraud Alert is now on my credit profile for 7 years with Trans Union and I am awaiting confirmation from Equifax and Experian they have done the same. I am waiting for the affidavit from the Fraud Team at Citi so I can complete and send back so they can legally start their investigation. I also have to go down to my local Police station with a copy so they can start it on their end here.
I really hope they catch that person. How can they sleep at night or look at themselves in the mirror? I guess that are looking at themselves in the mirror with a furcoat on using my good name. That's my furcoat, they used my credit.
Please take all the precautions you can with your credit. I will pass on a latest scam going around. Make sure you always see your credit card being swiped when you use it. Do not give it to your waiter to bring up to the register. Bring it up yourself. There are scammers out there that either take a picture of your card with their cell phone or bring you back a bogus card. Always make sure it is your card you are handed back. They give you back the same type of card with the same logo but not your name. Yup they are doing that.
There is another scam where they are answering that you want cashback - especially rampant at Walmart. You did not ask for it but they did and they pocket your money you will be charged for later. I swear these are true horror stories that are actually happening all over the place.
BE CAREFUL my .
You guys are still posting away even though I said you did not have too. Yesterday's posts sufficed. I love you guys!
Get An Email Alert Each Time TRAVELNISTA Posts