FEB 23 BREAKFAST SAUSAGE-ASPARAGUS SCRAMBLE

HALF AN ONION SLICED

4 OZ BREAKFAST SAUSAGE PULLED INTO QUARTER (COIN )SIZE PIECES

HALF CUP EGG BEATER EGGS

SAUTE ONION WITH JSUT A TAD OF OIL

ADD SUSAGE

WHEN SAUSAGE COOKS ADD ASPARAGUS

THEN ADD EGG BEATERS

MIX AND SERVE

CHEESE/GROUND PORK SUTFFED PORTABELLA MUSHROOM

INGREDIENTS

GROUND PORK

GARLIC

ONION

TOMATO

BITABUTTAH

S N P TO TASTE

3 TYPES OF CHEESES ( YOUR CHOICE)

TAKE OUT MUSHROOM STEM (STAPE) SCOOP OUT THE GILLS ( LAMELIAE) UNDER THE CAP (PILEUS)

SAUTE MINCED GARLIC, ONION AND TOMATO ADD GROUND PORK

AND CHOPPED STEM (STAPE) SET ASIDE

PLACE SAUTEED GROUND PORK UNTO MUSHROOM FILLING THE UNDERSIDE OF THE CAP.

ADD MELTING CHEESE ON TOP. GET A FLAVOR FULL CHEESE TO TOP AS THE FILLING COULD BE A BIT BLAND (LEAN) AND THE FLAVORS WILL COME FROM WHAT YOU ADD (CHEESE) SUGGESTIONS ( CAMEMBERT, BRIE OR AMERICAN VELVEETA OR CHEDDAR) ON THE FILLING.

BAKE AT 350  FOR 10 MINUTES TO MELT AND COOK MUSHROOM

ENJOY..

MILKS AND SPIRITS ON A LOW CARB LIFESTYLE

Inasmuch as I have considerably cut down on my alcohol (wine) consumption simply because of its carbohydrate content, I would like to be able to indulge once in a while for celebratory occasions and enjoying friends around a pond BBQ-ing on a warm sunny day. But I have given up wine especially white wine but to  my surprise Vodka has ZERO yes ZERO carbs but be careful of caloric value . Secret is don;t overdo it. (yes Pico one,  two tops) talking to myself again .But careful of martini mixers and mixed drinks such as  mojitos, margaritas and other drinks that are just plain sweet, most likely. tons of syrups and sugars were/are added...

Alcohol calorie and carb chart

Top 5 Low Calorie Cocktails

#1. LIGHT BEER (12 ounce bottle):

• Calories: 110
• Carbs: 4.5 grams
• Fat: 0 grams
• Protein: 0 grams

#2. CHAMPAGNE (4.2 ounce glass):

• Calories: 95
• Carbs: 1.6 grams
• Fat: 0 grams
• Protein: 0.3 grams

#3. RED or WHITE WINE (4.2 ounce glass):

• Calories: 80
• Carbs: 1.5 gram
• Fat: 0 grams
• Protein: 0 grams

#4. JACK DANIELS (single shot):

• Calories: 55
• Carbs: 0 grams
• Fat: 0 grams
• Protein: 0 grams

#5. VODKA (single shot):

• Calories: 55
• Carbs: 0 grams
• Fat: 0 grams
• Protein: 0 grams

How Many Calories Does Alcohol Contain?

Pure alcohol contains about 7 calories per gram, which makes it nearly twice as fattening as carbohydrates or protein (both contain about 4 calories per gram) and only just under the caloric value for fat (9 calories per gram). This means that if you want to lose weight and reduce excess body fat, alcohol is not a good choice.

Examples of Carb Content in Alcoholic Drinks

Alcohol Item (serving size)	Carbs (g)
Beer, regular (12 fl oz)	13g
Beer, light (12 fl oz)	4.5g
Wine, red (3.5 fl oz)	1.75g
Wine, rose (3.5 fl oz)	1.5
Wine, white (3.5 fl oz)	1g
Cider, dry (1 pint)	15g
Gin, Rum, Vodka, Whisky (1 fl oz)	0g
Sherry (2 fl oz)	3g
Port (2 fl oz)	6g
Guinness (1/2 pint)	4g

SOURCE FOR THE ABOVE : SHAPEFIT.COM
CLICK ON LINK FOR MORE INFO ON HOW ALCO0HOL AFFECTS WEIGHT LOST.


DAIRY ANYONE

Sometimes the carb counts of dairy products surprise people. Milk has a lot of lactose (milk sugar), while cream looks like it's lower than it is due to the serving size on the container. A tablespoon of cream has a little less than half a gram of carbohydrate, and is labeled as having zero carbs - BUT there are 16 tablespoons in a cup, so the whole cup has about 6½ grams of carbohydrate.

Here are the carb counts of a cup (8 fluid ounces) of the following, according to the USDA database. Note: some milks are "protein-fortified", and sometimes powdered milk is added for more "body" - this will alter the carb counts, so be sure to check the label. Also, "cream" varies depending upon the amount of butterfat and lactose.

Whole milk - 11.4 grams of carbohydrate
2 % milk - 11.7
1 % milk - 11.6
Fat-free (skim) milk - 11.9
Buttermilk - 11.7
Goat's milk - 10.9
Half and Half - 10.4
Light Cream - 7.1
Heavy Cream - 6.6

Evaporated milk (canned) - 25.3
Nonfat evaporated - 29.0
Sweetened condensed milk - 166 (not a typo)

Milk Substitutes

Unsweetened soy milk - between 2 and 5, depending upon brand. (Note: Most soy milk is sweetened.)
Unsweetened almond milk - 2-3 grams, depending upon brand - again, most is sweetened
Coconut milk - 6.3

Sour Cream and Yogurt

Sour Cream - 9.8

Yogurt - Plain yogurt starts out with the same carb count as the milk it's made from, but watch the label, as additives can change this number. Also, the bacteria in yogurt eats the lactose, so depending upon how long it's fermented, the actual carb count can be up to 8 grams less per cup

SOURCE FOR ABOVE "ASK.COM. LOW CARB DIET

MORE LOW CARB-HI FIBER RECIPES

AS YOU MAY KNOW BY NOW, MY DIET HAS A FEW INDREDIENTS, I CONSIDER MAIN STAYS THESE ARE MY FAVORITE VEGGIES AND LEAN PROTEINS. WHAT I DO IS MIX MATCH THEM ALL INTO  STEWS, SOUPS AND SAUTE'. THESE ARE:

DANDELIONS, ASPARAGUS, CELERY, SHITAKE MUSHROOMS, SPINACH, KALE, MUSTARD GREENS AND OF COURSE BRUSSEL SPROUTS. AND AS FOR PROTEIN , LEAN GROUND PORK. TURKEY, SHRIMPS ,K PORK AND EGG BEATERS. FOR SWEETENERS- STEVIA..

HERE ARE  A FEW OF WHAT I HAD DONE WITH THE ABOVE:

BLANCHED ASPARAGUS AND BROILED SPARE RIBS

DEEP FRIED GIZZARDS WITH A SIDE OF SAUTEED GARLIC PEA SPROUTS

BOILE GIZZARDS TILL SOFT. PART DRY DRIZZLE WITH 2 TBSP CORNSTARCH THEN DEEP FRY!!

KIELBASA AND EGG BEATERS

CHOPPED LEFTOVER ROAST CHICKEN AND EGG BEATERS

SAUTEED SHRIJMPS WITH BITABUTTAH GARLIC W A SIDE OF GARLIC SPINACH

STEAMED CHICKEN WITH GINGER SOY STEVIA DIPPING SAUCE

CHICKEN KARAAGE

EASY ON THE CORNSTARCH ROUND 2 TBSP

NECK BONES SOUP WITH ONION AND KALE

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CHICKEN ADOBO- CHICKEN STEWED IN VINEGAR, GARLIC, LAUREL LEAF, PEPPER AND SOY SAUCE

EXERCISE REGIMEN

Weight lost is more gratifying and faster, I feel when coupled with exercise. Honestly, It could be very hard in the beginning. I remember how out of breathe I was, panting uphill in Pulgas Ridge when I started. But I persevered  walking 2 miles three times a week slowly building stamina to a point where I graduated to hiking uphill as I increase my carb (vegetable) intake to support this actiivty

After having lost -13 lbs going on 3rd week into my low carb hi fiber diet, I started to take hikes uphill at  my favorite hiking place at pulgas ridge ,when, on a sunny day, the panorama could be breathe taking  .(here is when I say "consult a physician before taking on any diet or exercise") Because on my first hike I felt my sugar fell, got weak in the knees, cold sweats, nervousness, signs of hypoglycemia (low blod sugar level) and I had to chew on hard candy to get back my energy and estabilze my sugar level. Never hike alone.

I got this Nikeplus GPS app that records my regimen and document my progress.; here are a few hikes and walks ,I would like to share with you.

This was my favorite hike. It was a bit chilly but the sun was out and when we got to the very top,

we hanged for a few minutes sat on a rock and savor the view.

LOW CARB CHEESECAKE A LA PICO

When I decided to through with this weight lost project, I realized that the change will have to be apermanent one  rather than a "quick fix" weight lost "diet". But I couldn't;t imagine going through life without dessert or something sweet. Well maybe once in a while like once every two - three months is acceptable hahaha  but even then I just couldn't eat SUGAR. I am an sugar/carb addict.. I was thinking more like every so often.so I scoured the world wide web for a recipe that would suit my high fiber/pro, low carb  lifestyle. The idea was to substitute sugar to Stevia and some low fat alterantive.

Getting points from different recipes and after several trials and errors, I finally came up with a simple yet delicious recipe I feel can fill that sweetness void in my food repertoire . So here goes:

LOW CARB CHEESECAKE A LA PICO

2 12oz. whipped cream cheese

1/2 tsp  Almond extract

1 tsp  Vanilla extract

1/2 cup STEVIA

3 eggs
Bitabuttah (Bit of Butter)

Mix  everything  in a blender adding the eggs one by one until creamy. Butter up an 8 1/2 x 3-4 baking pan.(no cookie crumble base here) Pour mixture into pan and bake on a "water bath"  for 35 minutes at 350 degrees.

Serve cold. Enjoy!!

Total carb content of the whole cake is around 7--80 cut the whole cake into 10 or 12 pieces that will give you a carb content of a slice around 7-8 carb grams each.

Always consult a doctor or a nutritionist before trying out any type of diet.

DINING OUT GUILT FREE ENTREE

When dining out, it would help your diet to go to a place where they know you or dine in  a small cafe where it would be easier for the cook to accommodate slight alterations to your order. I once went to a Chinese restaurant -Henry's Garden, after a hard day's work and requested them to make me an egg drop soup which was not in the menu that required ground beef, shitake mushroom egg drop and no starch thickener and they happily obliged. Well I've been there many times before with my employees. Make sure that the place is friendly enough to accommodate your request!! Or you can tell them you're allergic to starch or carbs and you will most likely convulse if you had that in your food. I'm sure they will gladly accommodate you.

Do your research, check out their menu online and call them to ask if they would be flexible enough to your allergic concerns ! WINK WINK .

I go to my fave Enoteca -Donato Enoteca in Redwood City.  their menu offers a few hi pro yumminess I can indulge in. They also have a 'Pico Salad" which is mix greens with grilled prawns and squid. yummm.

In and Out Burger, if you go to their website ( click the link) they do have a "secret menu" not listed on on site. One of them is " protein wrap and you can order your all burger that way be it a single burger or double double with everything on it except for the buns!! yummm


Here are a few dishes I indulged in while dining out!!;

Lechon kawali  Mana Restaurant San Mateo

Pork belly crisp -Donato Enoteca

In and Out protein wrap

Chicken Karaage- Suruki  Bento Box corner 4th street and Take out San Mateo Drive

Calameretti- Donato Enoteca

Avocado bacon Omelet- flower market Cafe

EASY RECIPES THAT MADE ME LOOSE 10 LBS IN 2 WEEKS

I am currently on my 14th day of my Hi protein hi fiber weight lost challenge and so far I have lost 10 lbs at 195 lbs from the 205 when I started  Jan 23rd to Feb 3 I've had these meals whose ingredients I have inter change and mixed to give a new interesting flavor here are some of them.

TI NOLA

Stewed chicken with ginger onion garlic , chicken broth with dandelions and Brussels sprout

 Sear chicken slightly put aside on same pan, saute garlic, half an sliced or chopped onion, ginger, add chicken, chicken broth and simmer  medium heat  add vegetables right before till chicken is cooked. so veggies do not overcooked. Al dente veggies has a lower glycemic value as it's fiber takes longer to digest.

Hi pro Breakfast- mild Italian sausage with a side of egg beaters scramble

This is a shrimp and Salmon scramble good for lunch or dinner

saute, half a small onion ( a bit high in sugar content so easy on this one) add salmon and shrimp cook then add egg beaters and a sprig of parsley.

(I always try to make my plate appealing kinda tricking the eyes and palette a bit)

Above is a simple saute of Brussels sprouts in garlic olive oil m bittabuttah, cayenne for spice

and Bacon bits.

Chicken and Shrimp soup with tamarind mix lemon ginger and veggies

saute garlic ginger half an onion add shrimps and chicken add chicken broth simmer then add half a cup of lemon, tablespoon of fish sauce and dandelions or spinach or bok choi at the end.

a simple saute of shrimps garlic bittabuttuh parsley, lemon and fish sauce. and cayenne for spice.

saute garlic , tomato, onion lean ground pork  add stevia for hint of sweetness add Brussels sprout

Soy Chicken

 rub chicken with salt pepper and stuffed chicken with ginger, add ginger to steaming water

Steam till cooked

Dipping sauce.

heat peanut or sesame oil then add soy sauce , till soy and oil separates  pour over a small bowl of garlic and ginger.

Brussels sprout saute with bittabuttuh and olive oil and cayenne for a bit of spice.

Me favorite - Fast, easy and filling

a simple turkey patty and shitake mushroom scramble for breakfast

ugly shitake. very savory  AHLAVVITT!!!

Salmon and Shrimp onion egg beater scramble

Sauteed Shrimps in olive oil bittabuttah cayenne on topped of quick fry spinach in olive oil and garlic

Broiled Spare ribs and asparagus

Boil  pork spare ribs for 10 minute. then broil in oven at 425 to brown season with salt n pepper

 place on top of blanched asparagus, put a SLIVER of utter (bittabuttah) garlic flakes season to taste. 

Quick Lunch

saute garlic onion lean ground pork and shitake mushroom

I love shrimps, and I according to some study it's effect on cholesterol level is not as bad as one may think. so it's one of my staples. , dandelions, Brussels sprouts, bean sprouts, pea sprouts, lettuce, spinach, celery, are my favorite fibers and for protein besides shrimps,are, lean pork, salmon, chicken of course, lean ground pork and turkey, turkey patties and mild pork Italian sausages. Shitake mushrooms, ginger, garlic, tomato, cayenne gives my recipes the sweetness and spice derived from fresh ingredients.