Atkins Diet Recipes: Low Carb Chewy Candy Bar

Another great low carb comfort food recipe from Linda’s Low Carb (http://www.genaw.com/lowcarb/chewy_pean utbutter_candy.html):
2 TBS butter
1/4 cup natural chunky peanut butter
1/4 cup Splenda
1 cup chocolate whey protein powder
1/4 cup Da Vinci SF Vanilla syrup
1/4 cup Salted nuts (optional)

* Melt the Butter, and mix with Splenda.
* Add the Peanut Butter to the mix until smooth.
* Mix protein powder until crumbly
* Add SF syrup, and the mix should turn glossy and much easier to form into 2 mini loaf pans
* Freeze mixture for 1 hour, and it should be able to be eaten.

Duration : 0:3:46

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Technorati Tags: Atkins, bar, Carb, Carbohydrate, Chocolate, diet, fitness, Low, recipes, Weightloss

Atkins Diet Quick Hits: Constipation and Diarrhea

In this the second of the “Quick Hit” series of videos, I deal with a question I receive often in the comments section or private message to me. “What do I do about gastronomic ailments, like Constipation or Diarrhea?” This might be a TMI (Too Much Information) episode.

For Constipation, I recommend:
1. Adding ground flax meal into your diet in things like salad or other items (like mock danishes)
2. Consider Psyllium husks in form of capsules or powder (1-2 TBS per day). Note: Remember to get the SF powder if you go that route.
3. Consider restrict dairy/cheese intake
4. Get your water in each day (more than 64 oz)
5. Exercise!

Diarrhea is often a temporary occurrence on the diet due to the wastes being removed. If it occurs longer term:
* some have recommended increasing your cheese and dairy consumption
* Increase fiber intake

For more information:
http://www.lowcarb.ca/tips/tips012.html

Duration : 0:3:31

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Technorati Tags: Atkins, Carb, Carbohydrate, diet, fitness, Low, Success, Weightloss

Atkins Diet Recipes: Low Carb Peanut Butter Fudge

I wanted to do a new low carb video to welcome in the new year. These were a big hit at all my holiday family functions even with my non-low carbing family members. Most never new they were eating low carb fudge.

The original recipe can be found here: http://www.genaw.com/lowcarb/peanut_butter_fudge.html
1/2 cup unsalted butter
1/2 cup Natural Peanut Butter
2 ounces softened cream cheese
1 cup Splenda
2/3 cup Vanilla Whey protein powder

* Microwave the butter and peanut butter on HIGH for 1 minutes; mix thoroughly.
* Mix in the cream chees
* Add the Splenda and the whey protein powder until well combined.
* Line a 8 x 8″ baking pan with nonstick foil. Spread the fudge and press out with another nonstick piece of foil or plastic wrap.
* Chill for one hour.

Makes around 20 pieces.
Nutritional Info:
Per Piece - 95.7 Calories, 8.55g of Fat (4g Sat), 3.5g of Protein, 2.3g Carbs (1.9g Net Carbs)

Duration : 0:6:20

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Technorati Tags: Atkins, Carb, Carbohydrate, diet, fitness, Fudge, Low, recipes, Weightloss

Atkins Diet Quick Hits - How do I start?

I am starting a new series of videos based upon the questions or comments I have received either privately or in the comments section. Each of these videos will be targeted to answering that question or issue in short, less than 3 minutes video. I am hoping that these videos can be used as a Frequently Asked Question about the Atkins Diet or Low Carb in general.

In this video, I deal with a question I receive often. How do I start or restart the diet? I come up with three specific recommendations:
1.) Get the junk out of your house. There is no reason to start with cravings staring you in the face.

2.) Get and read the book. The book I mean is either the low carb book of choice or Dr. Atkins New Diet Revolution (2002).

3.) Hit the low carb recipe sites, like Linda’s Low Carb, and browse the Induction friendly recipes. Make a menu for the week and go shopping.

The last half of this viewer’s question was how long to do the diet. I somewhat answered this already in the last video, but my answer is always “forever. There is no “after” on the Atkins Diet.”

I hope you like this series of upcoming videos.

Duration : 0:2:47

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Technorati Tags: Atkins, Carb, Carbohydrate, diet, exercise, fitness, Low, Success, Weightloss

Atkins Diet: Temptation, Visualization, Success… Oh My!

or
What does goal mean to you?

Discovering how to resist temptation will be required feat in any diet, but forunately Atkins Diet and ketosis actually gives the dieter the upper hand for the first time in my life. I detail how I resisted temptation:
* Visualization of what goal means to you
* Planning and Preparing for stressful or likely problem situations
* Accountability

Duration : 0:6:52

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Technorati Tags: Atkins, Bowulf, Carb, Carbohydrate, diet, dieting, fat, fitness, Low, Obesity, Resistance, Temptation, Visualization, Weightloss

Atkins Diet: Should kids do low carb?

In this long Quick Hits video, I discuss whether kids or teenagers (as my daughter oft reminds me) should follow the Atkins Diet as prescribed or a more moderate low carb or carb conscious plan.

I respond by saying that for most teenagers a lower carb approach is probably best, especially not if the choice is not driven by the child themselves. I believe as parents we are called to teach our kids a healthy way of eating, and while acknowledging kids’ environment and choices, we should make and help them choose to eat wisely, which by almost any standard should not include “whites” - refined starches and sugars. There should be no requirement for breading or donuts to be healthy or happy. The challenge with kids and teenagers is therefore school lunch programs and their unhealthy nature.

This is by no means a discouragement for teenagers, who may want to try Atkins Diet due to an internal desire to lose weight. I just want them to be aware of what their decision means.

Duration : 0:6:11

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Technorati Tags: Adolescents, Atkins, Carb, Carbohydrate, Children, diet, fitness, Hits, Low, Quick, Teenagers

Atkins Diet: Accountability

aka “Temptation, Visualization, Success… Oh My! (Part 2)”

This video is the second in the Temptation Resistance series. Accountability is probably one of the most helpful suggestions I have for new dieters. Being accountable to oneself and to others absolutely helps fight the temptations. I was so much less likely to go offplan when I knew others were also around me looking for what a low carber really ate.

So rather than being a negative, the cynics, which I readily admit I was at one time, and the naysayers were a HUGE blessing in disguise.

Duration : 0:8:36

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Technorati Tags: Accountability, Atkins, Bowulf, Carb, Carbohydrate, diet, dieting, fitness, Low, Obesity, weight, Weightloss

Atkins Diet & Exercise: Endurance Athletes & Electrolytes

In this third video of my exercise series, I detail one of the more important questions to those who exercise on the Atkins Diet — how to stay hydrated while exercise. The easy answer is drink water, but on a hot day while sweating that is not always the best answer as one loses key minerals, like Sodium, Potassium, and other electrolytes. Non-low carbers have it easy as they can turn to any readily available Electrolyte replacement drink, like Gatorade or Powerade. Even those that recognize the need for protein like Accelerade, combine with 4x as much carbohydrates than protein.

Here is the home-made low carb Gatorade recipe:

Artificial Sweetener equivalent of 10 tbs. sugar (5/8 cups or 120 grams)
3/4ths tsp Morton Lite salt (4.2 grams)
1 package of unsweetened Koolade mix for flavor
2 liters Water

Commercial Low Carb Electrolyte Replacements:

Tablets:
Hammer Endurolytes - http://www.e-caps.com/za/HNT?PAGE=PRODUCT&PROD.ID=4037
Succeed! S Caps - http://www.succeedscaps.com/main_scaps.html

Drinks
Ultima Replenisher - Ultima Replenisher is a natural sports drink with zero sugar. It contains a full complement of electrolytes, not just a ton of sodium. Ultima also contains complex carbs for energy, water-soluble vitamins and vitamin enhancers for day-to-day health maintenance, and antioxidants to protect body systems from free radicals (toxins). Ultima uses no artificial colors, flavors or sweeteners. Sweetened with Stevia.

Emergen-C Lite by Alacer
This delicious natural citrus flavored drink boasts eight times more potassium than Gatorade, plus 25 different electrolytes, vitamin C, and B vitamins. Each effervescent serving features 1,000 mg of vitamin C plus valuable minerals and electrolytes as part of an advanced ascorbate complex. No sugars, no calories.

Not recommended: Gatorade G2

Dr Stephen Phinney noted the importance of Sodium and Potassium in his study. (http://www.nutritionandmetabolism.com/content/1/1/2)

Note: photos from my running of the 2007 Des Moines Marathon are at the conclusion of the video. I used Ultima Replenisher as my electrolyte replacement during that race.

Duration : 0:9:43

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Technorati Tags: Atkins, Carb, Carbohydrate, diet, Electrolytes, exercise, fitness, Low, Marathon, Success, Ultramarathon, Weightloss

Atkins Diet- Motivation and Recidivism

In this video I deal with the question of a past Atkins follower regarding recidivism and motivation. The question was how to regain the motivation to do Atkins again when it just “makes you want to purge.”

I respond with dealing with about what motivated me. I held a couple of different images in my head — negative and positive ones. The negative ones centered on what the weight and fat meant to me — being kicked off amusement park rides or having to shop for cars with the greatest gut room. The positive ones kept varying as new opportunities kept arising - like reenlisting in the National Guard, running the Living History Farms race, or something as simple hiking with the kids.

The second half is surrounding yourself with others who know you and know your trials. They can commiserate with you, challenge you to do better, or celebrate in your successes.

Finally, internalizing the motivation rather than relying on external pressures is only way to success. External pressure will never be enough to turn down the chocolate because those motivators aren’t always around. You however always are.

Duration : 0:5:45

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Technorati Tags: Atkins, Carb, Carbohydrate, diet, fitness, Low, Motivation, P90x, Success, Weightloss

Atkins Diet: Why am I not losing? (Part 1)

In this video, I deal with another viewer comment on why do people not lose weight or suffer weight loss stalls / plateaus. The first answer is “is it really a stall?”, “Have you lost any inches not just pounds?”, and “Have you not lost in more than 4 weeks?” If you satisfy these above question, this video is for you.

Here is list of reasons that I go into in this video:
1.) Eating too many carbs (hidden carbs / underestimating)
2.) Undereating - starvation mode dieting
3.) Dehydration
4.) Overeating
5.) Too little exercise
6.) Stress
7.) Food Sensitivities / Candida

In the next video I will touch upon your response. Here are some other good low carb resources:
http://lowcarb4life.sugarbane.com/stalls.htm
http://www.lowcarb.ca/tips/tips008.html
They as well as years of helping others assisted me in making video

Duration : 0:12:44

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Technorati Tags: Atkins, Carb, Carbohydrate, diet, exercise, fitness, Low, Obesity, Stalls, Success, Weightloss