TOP OF WEEK SEVEN - Down 11 Inches & 13 Pounds

Good Morning:

Another couple weeks have gone by and I am here to report to all of you.  I didn't get up early enough to get Larry's measurements and weight; but, I do know that he is down a pant size.  I feel really good.  I get disappointed with myself because the weekends tend to really mess me up.  I like to have fun with my friends and find myself eating and drinking too many calories.  Larry and I haven't been eating sweets.  But this last Friday was fun.  We skipped dinner and instead, ate a piece of deep dish apple pie with two scoops of vanilla ice cream and I still lost weight.

I did purchase the IC-5 from BioTrust.  I think I told you about that the last time I posted (Don't Eat Another Carb.....etc.).  You take two capsules before you are going to eat a high carbohydrate meal.  I'm reporting that we did eat some bread this week at two of our meals over the weekend and took the pills.  Again, I still lost 2.5 pounds last week.

We have been going out way too much.  I get so tired of cooking and thinking up what to make for dinner.  I'm sure many of you can relate.  Fall and Winter are so much easier, with stews and soups galore.  Well, tonight, I am going to make stuffed squash on the grill.

GRILLED STUFFED SQUASH

(Serves 2 to 4)

1 or 2 Yellow Summer Squash or Zucchini

Cut in half length-wise

Using a spoon, scrape the seeds out to make a boat

Filling (Use whatever you want really) I'm Using:

Mix in a bowl:

Crisp Crumbled Turkey Bacon

Finely Minced Green Onion

1/2 Cup Mozzarella Cheese

1/2 Cup Cheddar Cheese

2 T. Parmesan Cheese

Rub your squash with Olive Oil

Season with Seasoned Salt, a little Granulated Garlic (Pepper optional)

Fill equal amounts of mixture into the squash bowl

Place on hot grill (on low) until squash is soft and the cheese is all melted.

Serve with sour cream or Greek yogurt.

If you are interested in purchasing BioTrust products, please visit my website by going to:  CLICK HERE 

27 Pounds to GO!!!

Have a great day,
Pat

ONE MONTH DOWN - FOUR TO GO

Good Morning:

Why did I say I had four months to go?  A couple reasons; but, the most important being that it should take a number of months to lose as much weight as I want to lose and not make it a marathon.  They say that when it takes longer to lose, the longer it stays off.  My goal in the future is to follow one of my ex-boss' plan and that is to weigh in every Monday morning and lose during the week whatever I gain over the weekend.  That man was always thin.  Sound like a good idea to you?

This morning, Larry and I weighed in after four weeks of diets and parties.  We had so many parties in June.  Between Father's day, graduations and birthdays I'm surprised I lost any weight.  So here are the totals:

In particular, see "Inches Lost" and "Weight Loss?"  Larry and I are very happy with our progress. As for me, I still have 30 pounds to go.  For Larry, he wants to be 195 so he has 22 pounds to go.  I feel very confident that BioTRUST is working for us.

I purchased a couple new items this morning.  I purchased their fiber bars (for when I just can get to some food and need to eat) and I purchased a product that breaks down a carbohydrate meal.  You can read all about it in my post called "Don't Eat Another Carbohydrate Until You Read This!"

Well, I hope I am convincing some of you that this works.  I'm not sure how long the Fourth of July sale is, but if you are interested right now, you can purchase products today with a 20% discount using the code upon check out FREEDOM20 - Just click the BUY NOW BUTTON on my website: CLICK HERE

Thanks for following,

Pat

Don't Eat Another Carbohydrate Until You Read This !

DON’T Eat Another Carbohydrate Until You Read Our Short Article Below!

Hey, this is Joel… co-founder of BioTrust Nutrition… and today I’m here to talk to you about how a synergistic blend of 5 unique, hard-to-come-by ingredients can dramatically enhance control of your blood sugar levels while making carbohydrates–yes, carbohydrates–your body transformation’s best friend.

Now, you’ve probably heard that carbohydrates are perhaps the WORST thing you could eat when trying to lose fat or transform your body, and for most people, that’s 100% true.

You see, due to years of consuming a diet full of processed carbs, most people have grown quite insensitive to one of the most important hormones in our body—a hormone that can either be a huge asset to your body transformation goals, or a total fat loss and health-derailing nightmare.

Its name is insulin.

And insulin’s function is to help your body keep blood sugar at bay, clear it quickly from your bloodstream after a carbohydrate meal, and (hopefully) shuttle that blood sugar to muscle tissue for energy instead of fat.

I say “hopefully” because that’s actually the exact opposite of what occurs when most people eat carbs. Going back to insulin sensitivity and carbohydrate tolerance, due to a diet full of processed, insulin–and blood–sugar-spiking carbohydrates, most folks are suffering from some level of insulin resistance, a condition in which insulin is no longer able to efficiently remove blood sugar from the blood stream.

The result? Dramatically reduced fat burning
and increased fat storage.

Even worse, insulin resistance can and often does lead to type II diabetes and an array of other health problems over time, and it all leads back to insulin sensitivity.

Ideally, when you consume carbohydrates, here is what you want to happen:

1. Minimum insulin release. This occurs when your body is highly sensitive to insulin. When it is, only a small amount of insulin is necessary to effectively and efficiently clear glucose from your blood to its storage sites. This is great news because your body has an incredibly difficult time burning fat in the presence of insulin. The less insulin you have floating around, the better.

2. Quick and efficient blood sugar clearance. Again, this will occur when your body is highly sensitive to insulin.

3. Maximum glycogen uptake. Glycogen is the term used for stored carbohydrate in muscle. When muscle tissue is highly sensitive to insulin, the vast majority of blood glucose will be stored in muscle, not fat.

4. Minimum fat storage. When you increase insulin sensitivity, especially in skeletal muscle, your body will choose to store your carbohydrate intake as energy in muscle tissue instead of body fat.

Again, your body’s ability to process the carbohydrates you eat all comes down to your insulin sensitivity and your body’s ability to quickly and efficiently shuttle carbohydrates to muscle tissue and not fat.

So how can you increase insulin sensitivity?

Well, you could go completely low-carb for an extended period of time in an attempt to repair your insulin receptors and increase insulin sensitivity. But for most, that’s a rather painful option and even then you’d need to very slowly reintroduce carbohydrates back in to your diet to avoid massive fat gain.

Fortunately, you don’t need to go low-carb or no-carb… at all.

In fact, many times you can enjoy even MORE carbohydrates than you currently are while losing even more fat when you utilize this one simple solution:

SUPERCHARGE your insulin sensitivity before each
carbohydrate-containing meal in just a few seconds with
5 unique, research-backed ingredients…

And that’s exactly what the key ingredients in IC-5™ have been scientifically proven to do.

You see, as mentioned, IC-5™ is a synergistic blend of 5 unique, hard-to-come-by ingredients that have been clinically proven to increase insulin sensitivity and blood sugar management.

1. For instance, the first ingredient in IC-5™ is Cinnamomum Burmannii, a potent extract harvested from Indonesian cinnamon bark that has been shown to effectively assist in managing blood sugar after a carbohydrate-rich meal while increasing glucose metabolism by up to 10 fold.^1-3
2. The second ingredient is a rare plant alkaloid called Berberine that has been used for centuries in Ayurvedic medicine by healers in India. Berberine works slightly differently, by improving the signaling between insulin and its associated receptors while also increasing glucose uptake by skeletal muscle, not fat.^4-7
3. IC-5’s third ingredient, Pterocarpus Marsupium, is actually one of the drugs used in the treatment of diabetes by Ayurvedic physicians in India. In fact, Pterocarpus Marsupium is so effective that it was shown in a recent research study to reduce blood sugar levels 2 hours after a meal by a whopping 21%.^8-12
4. One of the most unique, exotic ingredients in IC-5™ is 4-hydroxyisoleucine, a natural phytochemical extracted from the Fenugreek herb that has been scientifically shown to increase glycogen storage while decreasing fat storage through the sensitizing of insulin receptors in muscle tissue.¹³
   
   4-hydroxyisoleucine can also inhibit some of the absorption of sugars and starchy carbohydrates through the intestine into the blood stream.¹⁴ This helps decrease the glycemic response to carbohydrate meals, helping keep blood sugar balanced.
5. Lastly, the ground-breaking IC-5™ formula is completed by R-Alpha-Lipoic-Acid or simply R-ALA. Alpha Lipoic Acid is made up of two isomers, S-ALA and R-ALA, of which the R isomer has been shown to be significantly more effective and bioavailable.¹⁵ Naturally, for that reason we’ve included the R isomer in the IC-5™ formula, a compound that has been clinically shown to increase insulin sensitivity by an impressive 25% in just 4 weeks while increasing the presence of glucose transporters in cell membranes to aid in the rapid clearance of glucose from the blood stream.¹⁶
   
   In fact, ALA is so potent that in Germany it’s approved for the treatment of diabetic neuropathies and is available by prescription only.

Simply put, IC-5™ is the most advanced formula of its kind, and it’s only available from BioTrust™ right here on this website.

If you’re eating carbs, and you should be, you should be using IC-5™.

And just like all of our products, with IC-5™ you’re protected by our Unconditional 1 year, 100% Satisfaction Money-Back Guarantee, so there’s nothing to lose, and benefiting from IC-5™ couldn’t be easier. Just take 2 capsules with any carb-containing meal and let science do the rest.

To begin experiencing just how easy insulin sensitivity and blood sugar management can be with the key ingredients in IC-5™, simply choose your money-saving package below the video image on this page and then click Add to Cart. IC-5™: Don’t eat carbs without it.

References

1. Anderson RA, Broadhurst CL, Polansky MM, Schmidt WF, Khan A, Flanagan VP, Schoene NW, Graves DJ. Isolation and characterization of polyphenol type-A polymers from cinnamon with insulin-like biological activity. J Agric Food Chem. 2004 Jan 14;52(1):65-70.
2. Jarvill-Taylor KJ, Anderson RA, Graves DJ. A hydroxychalcone derived from cinnamon functions as a mimetic for insulin in 3T3-L1 adipocytes. J Am Coll Nutr. 2001 Aug;20(4):327-36.
3. Hlebowicz J, Darwiche G, Bjorgell O and Almer LO. Effect of cinnamon on postprandial blood glucose, gastric emptying, and satiety in healthy subjects. Am J Clin Nutr 2007; 85: 1552-1556.
4. Rayasam GV, et al. Identification of berberine as a novel agonist of fatty acid receptor GPR40. Phytother Res. 2010 Aug;24(8):1260-3.
5. Zhang H, Wei J, Xue R, Wu JD, Zhao W, Wang ZZ, Wang SK, Zhou ZX, Song DQ, Wang YM, Pan HN, Kong WJ, Jiang JD. Berberine lowers blood glucose in type 2 diabetes mellitus patients through increasing insulin receptor expression. Metabolism. 2010 Feb;59(2):285-92.
6. Kong WJ, Zhang H, Song DQ, Xue R, Zhao W, Wei J, Wang YM, Shan N, Zhou ZX, Yang P, You XF, Li ZR, Si SY, Zhao LX, Pan HN, Jiang JD. Berberine reduces insulin resistance through protein kinase C-dependent up-regulation of insulin receptor expression. Metabolism. 2009 Jan;58(1):109-19.
7. Jun Yina,b,*, Huili Xinga, and Jianping Yeb. Efficacy of Berberine in Patients with Type 2 Diabetes. Metabolism. 2008 May ; 57(5): 712–717.
8. Sawhney, P.L. and Seshadri, T.R. 1956. Special chemical components of commercial woods and related plant materials: Part IV - Phenolic components of some Pterocarpus species. Journal of Science in India, Res. 15C, 154.
9. Dravya Gund Vigyan (Baidyanath Prakashan); Gaon Ki Aushadhi Ratna (Kalida) Part I and II, Bhavprakash Nighantu.
10. Dharmadhikari, S.D., Patki, V.P. and Dashputra, P.O. 1984. Study of mechanism of hypoglycaemia due to Pterocarpus marsupium. Abstr of paper presenled of XVIth Ann Conf.. Indian Pharmacol Soc., Ajmer, Dec. 28-30, 1983. Indian J Pharmacol 16, 61.
11. Ahmad F, Khan MM, Rastogi AK, Chaubey M, Kidwai JR. Effect of (-)epicatechin on cAMP content, insulin release and conversion of proinsulin to insulin in immature and mature rat islets in vitro. Indian J Exp Biol. 1991 Jun;29(6):516-20.
12. Indian Council of Medical Research (ICMR), Collaborating Centres, New Delhi. Flexible dose open trial of Vijayasar (Pterocarpus marsupium) in cases of newly-diagnosed non-insulin-dependent diabetes mellitus. Indian J Med Res 1998 Nov;108:253
13. Ruby BC, Gaskill SE, Slivka D, Harger SG. The addition of fenugreek extract (Trigonella foenum-graecum) to glucose feeding increases muscle glycogen resynthesis after exercise. Amino Acids. 2005 Feb;28(1):71-6. Epub 2004 Dec 2.
14. Hannan JM, Ali L, Rokeya B, Khaleque J, Akhter M, Flatt PR, Abdel-Wahab YH. Soluble dietary fibre fraction of Trigonella foenum-graecum (fenugreek) seed improves glucose homeostasis in animal models of type 1 and type 2 diabetes by delaying carbohydrate digestion and absorption, and enhancing insulin action. Br J Nutr. 2007 Mar;97(3):514-21.
15. Hermann R, Niebch G, Borbe HO, et al. Enantioselective pharmacokinetics and bioavailability of different racemic alpha-lipoic acid formulations in healthy volunteers. Eur J Pharm Sci. 1996;4:167-174.
16. Jacob S, Rett K, Henriksen EJ, Haring HU. Thioctic acid--effects on insulin sensitivity and glucose-metabolism. Biofactors. 1999;10(2-3):169-174.

Down Ten Pounds & 7.75 Inches

Hello Readers:

This last week was crazy busy.  Graduation parties, etc.  I was actually down 12 pounds last Friday; but the parties kinda set me back.  That's life (as they say) !!!  I'm back on track this morning.  I weighed in and calculated my measurements.  My initial measurements didn't take my chest into account.  So, in actuality, I've lost more like 8.75 inches.  I find it amazing how even though I only lost one official pound last week, I still lost 2.25 inches.

The BioTRUST is definitely working.  The first week seemed to be very strange for me to have lost so much weight and now, the realistic pounds are coming off.  But too, I know that I am NOT eating enough.  For what I am eating, the weight should still be flying off and it isn't.  Why?  Because my body is holding on to the calories.  So this week, I'm going to change it up a bit.  I am going to try to eat many-mini-meals.  Like an egg here and there or even some new hot dogs I just bought from Costco.  They are Gourmet Oscar Meyer Chicken Breast hot dogs.  80 Calories and really, really surprisingly good.  They were taste testing them on Friday; I was sold.  Last night I had two and a 1/2 cup of Quinoa with a sliver of butter.  Satisfied me!

Tonight, I am making stuffed green peppers with turkey burger and quinoa.  Here is my recipe:

Gobble-Up Green Peppers
Serves a family of four

You will need one or two jars or tall cans of your favorite pasta sauce; or, you may make yours from scratch.

Make 2 Cups of Quinoa or 2 Cups Brown Rice - Per the package instructions
If you have a rice cooker (and everyone should have one to make your life easier) make your Quinoa in the rice cooker.  The beauty of a rice cooker is that you throw it in, turn it on and walk away.  45 minutes later, you have the most fluffy - not sticky rice EVER.  Sometimes I add things to it at the very beginning like onions, mushrooms, chicken or beef bouillon, bits of broccoli.  When the rice is finished, you have a wonderful side dish.

4 Large Green Peppers (Cut off tops (lid of pepper) - take out seeds and ribbing - set lid inside pepper)

2 or 4  Qt. Stock Pot - Put 2 inches of water - place cleaned peppers in the water - cover - bring to a boil - turn off heat - let sit 20 minutes - remove from water and cool)

1 Medium Onion - Chopped
2 Pounds of Turkey Burger - Preferably White Meat Turkey Burger
1 tsp. Salt
1/2 tsp. Pepper
1 tsp. Granulated Garlic

Saute' until very browned. Use paper towels to gather all of the grease out of the pan.

Add two cups of quinoa or rice and mix well.  If it appears to need more add and mix.

Spray a casserole dish with non-stick spray.

Stuff your peppers by packing and smashing it into the pepper. Before you put the lid on, pour a little of your pasta sauce on top - then put the lids on. Pour the remaining sauce over the top and bake in your oven for 45 minutes on 350 degrees.

Even though the pepper has rice inside, I love making a little angel hair pasta to serve on the side.  BUT NOT ON THIS DIET......Serve with a fresh salad.

I will be back more this week.

Again, if you want information on BioTRUST, please email me at patcancook(at)gmail.com

Thanks,
Pat

PREPPING: TODAY IS A NO CARB DAY Tomorrow is a LOW GI DAY

Hello Readers:

This eating plan takes a little bit of planning; but, once you have it down, it is really easy.  When I shop for meats, I look for bargains.  I get all of my chicken from SAM's and I look for bulk meats on sale.  Last week, SAM's had four packages of two, lean pork loins which gave me eight individual pieces of meat.  When I got home, I individually wrapped them in freezer paper.  Today, I took out some boneless skinless chicken breasts (4) like I do almost every day and one pork loin.

For tonight's dinner, I am going to grill the chicken and the pork at the same time.  They will be finished within minutes of one another.

Now remember, cooking extra meat every day will give you what you and your husband (or significant other / child) need for lunches the next day.

Twice a week, I make a HUGE bowl (not plastic - because the lettuce will wilt and not metal because the lettuce will rust) preferably GLASS or CERAMIC, of salad - greens with tomatoes, peppers, cucumbers and onions.  This salad should last you about four days eating it for both lunches and dinners as your menus permit.

Grilling vegetables:
Go to Aldi's.  I buy my tomatoes, peppers, onions, mushrooms, broccoli and sometimes, depending on price, the asparagus.  If you don't have a metal bowl with holes for grilling - buy one.  While you are grilling your meats on one side, grill a bunch of vegetables.  Put the onions on first (they take the longest) and put your tomatoes on last - they grill faster - Put the tomatoes in the bowl WHOLE.  Better yet, buy the cherry tomatoes and your life might get easier - the tomatoes can be a little tricky as they start to cook and get mushy.  The grilled tomatoes are as sweet as candy and the blackened part is so good.  If you are a green olive fan, grill some of them too. So very good.  My husband doesn't even like olives; but, he likes them grilled.

Tomorrow, I won't cook at all because I am going to use some of the chicken today for my dish tomorrow.  Since we can have barley tomorrow night or quinoa (whatever you want) mix it up based on your taste buds. Since I have a ton of vegetables in my refrigerator I decided I am going to make a LOW GI (Glycemic Index) recipe:

Asian Salad
2 Grilled Chicken Breasts - chopped (From yesterday's grilling experience)
1 or 2 cups Cooked Barley or Quinoa - Add last and mix - see how much you really want
1/2 Head of Green Cabbage - chopped like slaw
1/2 Red Onion (minced)
1 Carrot - slivered
2 Ribs of Celery (minced)
Any Asian Veges's of your choice like:
Baby corn, pea pods, bamboo shoots, mushrooms, water chestnuts, etc.


Dressing
1/4 cup BRAGGS AMINO LIQUIDS (Click for Information HERE)*
1/2 cup Sesame Oil
Sweeten with Stevia
Mix well and serve immediately

*I use the Braggs because it is WAY better for you than Soy Sauce.  Check out the BRAGGS website HERE


Enjoy !

Pat

WHY I STARTED THIS LITTLE VENTURE

Hello Readers:

In a nutshell, my story is this:

I have ALWAYS battled weight (both my parents are/were over weight people). Since I closed my restaurant, I went through the "the dreaded change" and within six months gained twenty pounds. I went to weight watchers and after two months only lost six pounds - I did the no carb diet for two months - I only lost six pounds - I did the Daniel Fast - lost 14 pounds in 20 days but you can't eat much and all you drink is water. I got on a "Beyond Diet" website to start learning how to eat nothing but what is FRESH. I learned a lot; but struggled with it in every day life. This website though, is connected with a lot of healthy people and for the last eight months, I've received emails from Mike Geary, Isabele Los Rios and also Josh and his associates at BioTrust. I've read and read and read some more. It ALL makes complete sense to me. I'm sure some of you have watched the new infomercials where the artist draws you a picture to get you to understand as his presentation is running? Well, that's what these were UNTIL I LEARNED THAT IF YOU EXIT OUT, THEY GIVE YOU THE SAME INFORMATION IN WRITTEN FORMAT.

Then I started investigating Nutra Systems & Jenny Craig - well, if you have ever looked into these, they are VERY expensive and I would be right back eating "prepared" foods chocked full of preservatives and carbohydrates.

I told Larry that it would be way cheaper to eat right, spend less and put the money towards the protein powder, fat burner for me and the Gut flora PRO X-10. So we did. At the time that I purchased it, they offered buy 3 get 3 and since I didn't know if I would like it, I spent the higher amount to try it out. I'm kicking myself now. Since the last few weeks they changed the offer to buy four get two free. Oh well.

BOTTOM LINE - IT IS FANTASTIC AND IT WORKS. That is why I started the blog - to set out to see if it works and if it does, become an affiliate so I can help pay for my products by talking about it. 

Well, they just approved me as an Affiliate - it was not easy.  So if anyone wants to purchase products, I hope you go through my link so I get some credit for it.

Thanks again and remember, if you want the eating plan or any other information I have gathered to make your journey easier, let me know by emailing me at patcancook(at)gmail.com (at) = @

Pat

GET PRODUCT INFORMATION AND/OR ORDER HERE: 

ONE WEEK CHECK-IN

Good Day Readers !

Larry and I are very excited.  After one week, we are proud to say that we are both losing weight and feel terrific.  Here are this morning's measurements:

So, to sum it up for you, Larry lost 1.25 inches and 10.5 pounds and I lost 5 inches and 8 pounds.  Pretty fantastic.

Let's break it down.  Why are we losing weight so quickly?  Is it because we aren't eating?  Is it because we didn't eat white carbs like bread, pasta, rice, potatoes?  We attribute it, to a multitude of things.  First and foremost, BioTRUST Nutrition.  It is the main ingredient as to why we believe it is working.  The protein shake leaves us completely satisfied and has afforded us no cravings for sweets.  I'm taking the fat burner which keeps my plateaus from occurring and keeps Leptin production at it's greatest (burning fat).  Lastly, we are both taking the Pro X-10 which supports healthy GUT flora by providing the proper ratio of good bacteria to bad.

As I mentioned last week, week one was a primer week.  Eating protein, vegetables, fat and some dairy.  Week two started on Sunday where we incorporated fruit, beans (legumes), lentils, barley, quinoa, oatmeal, basmati rice, Greek yogurt.  On Sunday, I made a simple soup of the roasted pork that I cooked last week.  I put 3 quarts of water into a pot with some of the meat, added onions, carrots, celery and a can of stewed tomatoes with some chicken bouillon to taste.  Boiled for an hour and added 1.5 cups of quick barley. Within one hour we had a very tasty soup chocked full of goodness.

Sunday breakfast was Steel-cut oatmeal mixed with fresh blueberries, pecans, Stevia for sweetening and a little fat free half & half.  The half & half was not on the diet.

Saturday, we cheated just a little bit.  We actually had a roll with dinner since we celebrated father's day.  Also, my no guilt cheesecake? Well, the crust wasn't on the diet either - but guess what, we still lost weight.

Finally, we walked a total of eight miles during the week.  We walk to Leslie Sansone's Walk Away the Pounds.  The CD has a one, two, three and four mile segment - high impact walking. 

So, are we deprived? NOPE.

Some might be asking about alcohol consumption.  Well, if we want a cocktail, we have kept it to one light beer a couple days last week; or, a shot of vodka with a zero calorie mixer like ICE sparkling flavored water.  We like the coconut pineapple the best.  Normally, we drink a lot of water.

Again, if you want the eating plan (only a couple people have requested it) email me at patcancook(at)gmail.com the (at) stands for @ (in case you didn't know that).

On to week two....

Week two is EVERY OTHER DAY: One day, meat, veges, fat and some dairy; the next day, the addition of the items I mentioned above:  Fruit, beans (legumes), lentils, barley, quinoa, oatmeal, basmati rice, Greek yogurt. 

Thanks for following my blog.

Healthy eating everyone,

Pat

FATHER'S DAY EATING PLAN & CHEESE CAKE RECIPE

Can't get much better than Beef Brisket & Cheesecake:

Hello Readers:

Larry has a very large family with six children, grandchildren, a son's wife, a girlfriend, his parents and brother totaling 15.  Even though Larry and I are on an eating plan, I figured we could still incorporate some food items that he and I won't eat; but, most of the menu would be built around eating right.

I tried to make the diet as carb-less as possible.  Since this week is a primer week, beans and rice our pretty much out of the diet.  The question is, if we are going to eat something that is not in the plan, what would that be?  I opted for beans and brown rice instead of potatoes or pasta:

Beef Brisket - Smoked, cooled, shredded (fat removed)
Green Beans - Made with turkey bacon, onions and simmered for 3 hours
Black Beans & Rice - Haven't created the recipe yet (I'll make it as I create it and I will post later)

Hoagie rolls, auju & cheesecake.  Yes, I said cheesecake.  Here is my recipe:

Crust:
50 Reduced fat Vanilla Wafers (put into blender)
5 T. Butter (melted)
1 tsp. Vanilla

Combine, put into the bottom of a spring-form pan and spread about 1/2 inch up the sides - bake for 10 minutes on 350 or until golden brown.  Remove and cool on racks.  Lower the temperature of your oven to 300 degrees.

Cheesecake Mixture:
2 Packages of 1/3 less fat Cream Cheese (I used Nuefchatel)
1 Cup Organic Greek Yogurt
4 T. Stevia
2 Eggs + 2 Egg Whites
2 T. Cornstarch
1 tsp. Vanilla
1.5 T. Lime Juice

Make sure your oven is set to 300 degrees.

Beat cream cheese, yogurt and sugar in a large bowl until fluffy.  Add all eggs, vanilla, lime juice and cornstarch.  Beat again until smooth.

Pour mixture over your crust  and bake one hour, or until set in the center.  Turn off your oven, open the door and let your cheesecake sit in the oven for three hours cooling.

Feel free to cut up some fresh berries of choice - adding a little Stevia for sweetening overnight; mixing occasionally.

Refrigerator 8 hours or overnight. Remove spring-form pan and serve.  Serve with berries if desired.

There is nothing in this cheesecake that you would feel guilty eating.  If you don't want to eat the crust - peel it off.

Happy Father's Day.....

Pat





 

Day 4 - Food Choices & Workout

MY REFRIGERATOR

FOOD CHOICES (Grocery Shopping):

It really is not a difficult process.  Larry and I start our day with a BioTRUST protein shake.  Larry drinks one for lunch. 

I went to Sam's and bought whole, fresh chickens, four bags of boneless skinless chicken breasts and romaine lettuce.  I went to Aldis and purchased a lot of green and colored peppers, mushrooms, onions, broccoli, iceberg lettuce, cucumbers, Greek yogurt, red onions and tomatoes.  I went to Shop N' Save and purchased some Kale, green onions, green cabbage, radishes, green ham (pork roast), sugar free Almond Milk, zero calorie flavored water and Stevia both for cooking and for drinks.  I already had a bag of frozen shrimp in my freezer.

Every morning, I take four chicken breasts out of the freezer and some shrimp for both lunches and dinner.  I grill them and along side, fill a grilling bowl (metal pan with holes in it) with whole tomatoes, mushrooms and peppers; sometimes, asparagus or broccoli (which are excellent grilled).  The onion takes a little bit longer so I score a couple whole onions and sprinkle with olive oil, granulated garlic, salt & pepper wrap in foil and put in my oven for about 45 minutes.

Once or twice a week, depending on how fast we eat it, I make a huge glass bowl full of salad (lettuce, cucumber, green pepper, red onion).  That way, whenever I am hungry, I can just grab some.  Larry can take it in the morning (instead of having to make salad before work) and the grilled chicken from the night before can be used in your salads.  Or, even the grilled shrimp is good in the salad.  When I grab some, I add some artichoke hearts (which I always have) and some pumpkin seeds.  My dressing of choice? Pasta House dressing. Just plain ole' vinegar and oil.  I sometimes add some aged Parmesan cheese.

This afternoon, I browned the pork roast with some salt and pepper, half-way covered with some water and am simmering it on the stove all day long you can do this early in the morning and put into a crock pot.  I will be using this meat for lunches and dinner recipes through the weeks (it will freeze very well into portions).  Having the meat already cooked and shredded will make for wonderful meals through the week when combined with veges on the stove.  Next week I will be able to incorporate some legumes into the eating plan.  Pork and bean dishes are excellent.

Tonight, I will be putting some shrimp on skewers and will grill some chicken and vege's along with cutting a whole chicken in half, seasoning with salt, pepper and paprika and grilling with a baste of cider vinegar. 

The trick to eating well is being prepared.  If you have lean protein at your fingertips, plenty of vege's for salad and grilling, your diet will be filled with great flavored foods just ready to grab out of the refrigerator and eat whenever you get hungry.  Not to mention it will stop the need for you to go to a fast food restaurant and eat bad choices for lunch.

BEGINNER WORK OUT CHOICES:

I went down to my basement and dug up some of my old VCR tapes.  I will be getting on Amazon to upgrade some of them to DVD.  Anyway, Leslie Sansone has a wonderful walking tape that I've had for years.  I pulled out the three mile.  This tape is a high impact walking tape using free weights.  It shows you when you have walked half mile increments until you reach the distance you want to go.  To start, I am only walking two miles M-W-F.   On Monday, I walked and I did a Denise Austin 21 day YOGA tape that was pretty difficult.  Believe me, I'm not ready for the down dog (or whatever it is called) but, I hope to be soon.

I took my blood pressure three times today, twice at Sam's and once at Shop N' Save and, it was slightly elevated.  Just one more reason to get this weight OFF and keep it off.

Well, I sure hope you are enjoying my blog and I hope to hear from some of you soon to share in my experience.

Pat

THE DREADED BODY CALCULATIONS

Hello readers:

Larry and I started on our quest.  We had a cheat day on Sunday (thought we were going to fast because we were going to start the 7-day fat blasting - instead, we opted for the Fat Burning Hormone Diet).  Monday rolled around and we had to make sure we had our body mass index and our lean body mass calculated to determine the calories we are to consume.  You see, you MUST eat on this diet and eat five or six times a day beginning at 7 am and basically every two hours until dinner.  We haven't gotten that organized thus far, but we are building up to it.  Anyway, our calculations are:

Larry                                                                  Pat

Measurements are in inches:

Weight               230                    Weight              217

Neck                    17"                   Neck                   15.5"

Chest                   44"                  Waist                  40.5"

Abdomen              45"                   Hips                   51"

                                                  Thighs                47.5"

Body Mass Index:  32.9"                Body Mass Index:  34.2"

Fat Percentage:     31.9"                Fat Percentage:    50.8%

Lean Body Mass:  156.63               Lean Body Mass:  104.30

Total Calories Allowed:                 Total Calories Allowed:

No Carb Day:   1723                     No Carb Day:   1147

Low GI* Day:   1879                     Low GI* Day:  1252

High GI* Day:  2036                     High GI* Day: 1356

*GI = Glycemic Index

You have the Glycemic Index (GI) of food and then you have a Glycemic Load (GL):

Glycemic Index:

<55     - Low

55 -70 - Moderate

>70    - High

To check out the numerical value of a food's GI or GL, you can go to this site:

www.glycemicindex.com 

Glycemic Load:

<10    - Low

10-20  - Moderate

>20    - High

This written diet plan figures ALL of this out for you giving you a list of acceptable foods under these categories; however, if there is a food you would like to know where it lies on the scale, you can go to the website above.

As for week one, two and three, we are in the "priming stage" of the plan and week one is - no carbs on the acceptable carb list.  So, we are eating a lot of grilled chicken, tomatoes, onions, green peppers, asparagus, broccoli, pork, salad and our fats.  Again, the lists on in the diet plan.  We are drinking a shake for breakfast and lunch.  Most vegetables are FREE to eat.

Anyone interested in the eating plan, email me at patcancook(at)gmail.com

RECEIVED MY PRODUCTS.....YAY !!!!!

The mailman just arrived and delivered my products from BioTRUST as well as my BMI calculator from AMAZON.  Wow !!  A lot of information to learn over the weekend while I am camping and floating with my friends.  Stay turned for Monday when I supply you with my private information about my over weight body.

Here they are:

BioTrust Low Carb™

Low-Carb Time-Released Protein Blend

100% All-Natural, Hormone-Free

No Artificial Colors, Sweeteners or Flavors

Time-Released Four-Protein Blend

Only 4g of Net Carbs Per Serving!

LeptiBurn™

Advanced Fat-Burning Hormone Support

Increase leptin production and sensitivity

Support accelerated fat loss

Diminish weight loss plateaus

BCAA Matrix™

Premium Muscle-Sparing Amino Acid Blend

Supports Muscle Retention While Dieting

70% L-Leucine to Support Maximum Results

3x Transport System™ for Unmatched Absorption

Pro-X10™

Advanced Probiotic and GI Health Formula

Supports Reduced Bowel Inflammation & Leaky Gut

Promotes Bowel Regularity & Immune Health

Supports Repair of Gluten-Damaged Intestinal Lining

My User's Guide packed full of information.

My FREE cookie to try ! !

 

 My Body Mass Index Calculator (whoopie...so excited to see the outcome of that information) NOT

Check out my website:

http://patcancook.wix.com/biotrustnutrition 

 

 

GEARING UP

Hello my interested readers:

I am swiftly approaching THE day (fast day), June 9th.  It is going to be really hard to start on this day; but I am.  You see, I leave Friday night for a girls weekend float trip on a popular Missouri river.  On Sunday, I will wake up with nothing around me but danish, donuts, cookies and fruit.  Guess what I am going to eat that day? Nothing....that's right, nothing.  The 7day Rapid Fat Loss Diet is where your first day is a Cheat day and boy will I be cheating.  My cheat day, Saturday, will consist of waking up to danish and fruit; proceeded with a seven mile float.  Even though I am bringing grilled chicken and fruit on the float, everyone is bringing food so there will be a plethora of  pretzels and nuts and God knows what else.

Whether or not I receive my BMI calculator from AMAZON on my doorstep and my recent order from BioTRUST Nutrition, I am starting on Saturday, June 8th.

The theory of the cheat day is to, in a nutshell, turn on your fat burning hormone, Leptin.  The next day, the fast day,  is to create a massive calorie deficit while the body is super primed to burn fat, and that’s exactly why it’s positioned after a leptin-boosting Cheat Day and then again after two other days with substantial carbohydrate intake.

My first posting of this Blog, I told you I plan on posting this process to the fullest.  However, I am at a standstill of posting my measurements, etc. until I can properly do the calculations.  I will do so as soon as my orders arrive.

I am really excited to go on this venture, I hope you are too.

If you want to receive the 7-day Rapid Fat Loss Diet, email me patcancook(at)gmail.com

Pat

PRE-DIET INVESTIGATION & PRODUCT PURCHASES

Good morning:

Over the past six months, I have been receiving wonderful emails (daily) from Joel & Josh on BioTRUST Nutrition.  This information has been packed full of fantastic diet plans, products, presentations (using great visuals by the way) and what impressed me the most is the fact that their products undergo a  7-Stage Research and Testing Protocol.  Their quality assurance claims may be found here http://biotrust.com/quality-assurance/?a=1

After researching, watching videos and reading all about the products, the first thing I did was download the "Fatburning Hormone Diet."  You see, since I went through "the change" I gained twenty pounds of belly fat.  That's right belly fat.  Something I had not had a major problem with before.  Sure I would get pudgy and then lose the weight....but NEVER like it is today.  I tried so may diets - you know the one's I am talking about and NOTHING.  Maybe six pounds here and there but never did it stay off.  I can gain six pounds in two days and it take me two weeks to lose it.  Does that sound familiar to you?

After downloading the "Fatburning Hormone Diet" I made my first purchase.  I know a lot of you are saying that you cannot afford these type of products and I agree with you.   It is a big decision.  But the way I am approaching it is that when you eat healthily, you don't spend the money you normally would on all of the BAD foods and drinks thereby affording you the opportunity to splurge a little bit on supplements that ARE good for you.  We all know that processed foods are killing us.  Some of you know about GMO's and some of you do not.  But anything that is Genetically Modified IS NOT GOOD FOR YOU.  You would not believe the foods out there that have GMO's and some states like New York are starting to demand that all foods on the market that have GMO's in them, be marked as such so the consumer is aware of what they are eating and drinking.  Back to BioTRUST....ALL GMO FREE.  No artificial sweeteners, their protein powder sounds amazing.

So, what did I purchase?  I purchased four products for under $400.  Here they are:

Leptiburn™:  Anytime you go on a diet and reduce your calorie intake, leptin levels plummet and fat burning is dramatically reduced. Why? Because leptin's main function is to protect your body against starvation, and in the midst of decreased food intake (i.e. dieting), your body unfortunately views your stored body fat as a huge asset to survival. After all, body fat provides a vast supply of stored energy and warmth, both highly-valued resources when food is in short supply.  Leptiburn™ truly is a breakthrough formula whose key ingredients have been scientifically shown to assist with your body's biggest fat-loss problem: your body's production of, and sensitivity to, the one solitary hormone that literally controls everything with regards to fat loss.

BioTrust Low Carb™:  BioTrust Low Carb is 100% All-Natural. That means you won't find any artificial colors, flavors, and most importantly artificial sweeteners in our protein… ever. Instead, our protein blend is sweetened naturally with stevia extract and a naturally sweet form of fiber call inulin. In fact, BioTrust Low Carb™ packs 4 grams of high quality fiber per serving and only 1 gram of sugar per 24 grams of protein!  Also sourced from cows NOT treated with the dangerous growth hormone rBGH, and rBST.  To compare your protein powder with BioTrust check out this page:  http://biotrust.com/Shop.asp?s=&View=Item&Product=1773

Pro-X10™:  More than 200 studies linking inadequate probiotic levels to more than 170 different health issues, including obesity and weight gain.  Virtually every study performed on the obese population analyzing gut bacteria found higher instances of “bad” bacteria and lower levels of probiotics (again, the “good” bacteria) within these individuals.  To read all about this product go to:  http://biotrust.com/Shop.asp?s=&View=Item&Product=2079

Lastly, I purchased BCAA Matrix™:  For the "fasting" days, this product is to be used. After all, who wants to finally get rid of their unwanted fat only to gain it all back in just a few short weeks?  Well, you certainly don't have to, and over the next few paragraphs we're going to show you how three unique protein "building blocks," called Branch Chain Amino Acids, can help you preserve all your calorie-burning lean muscle as you lose fat, and even more, how a very specific ratio of BCAAs has been shown to directly target belly fat.  To read about this product go to:  http://biotrust.com/Shop.asp?s=&View=Item&Product=1758

I will be walking you through my every day habits and what I am taking from BioTRUST and I will give full disclosure.  I will tell you how much I weigh, how much BMI I have, how I calculated the amount of food to eat, what I ate, if I cheat (because I will have a cocktail here and there I can guarantee it).  What is wonderful though, all of the plans have a CHEAT DAY....That's right a CHEAT DAY.  You can eat whatever you want  - so I will make sure my first day starts on a day that will allow my CHEAT DAY to be a Saturday.

I hope to receive my products in about a week.  Again, I will post as I have something to add prior to starting my diet which will be Sunday, June 9th.  Why am I starting June 9th?  Because I am going on a float trip with some friends on the 7th and 8th and I don't want to mess it up.

I hope you want to follow me on my journey.  Because I am very excited.   

Thank you for following me,

Pat