Low/No carb cornucopia!
Well friends, spring is coming to the Midwest, I can feel it now and it feels SO GOOD! The snow is melting, the air is warming, and the sun is finally shining- to which I have to say, thank goodness! Along with this feeling of utter joy that the weather is so much nicer, I am also feeling the need for spring house cleaning. No, not in my actual house, but in my life. I realize that as the winter seemed to drag on forever, my eating habits got as heavy as my mood and I was eating more pastas, breads, and potatoes. Right after Valentine’s day I got on the scale and much to my dismay I had gained 5 pounds since early December. That happens a lot easier now as I grow older!
So I decided to follow my own advice and do some spring cleaning to my diet. Conveniently for me I gave up all sweets and snack foods for Lent so those things were the first to go. I’m not much of a sweets eater however I do love my dark chocolate so I’m really missing that right now. I also don’t eat a lot of snack foods but occasionally I really enjoy chips and other salty foods. So that was a first step but I still wasn’t seeing much improvement- probably because I don’t eat too much of those kinds of foods anyway. I decided to practice what I preach and take the next step toward “decluttering” my body by cutting WAY back on carbs.
Hummus and vegetables is a great low carb snack!
If you refer back to one of my past blog posts, “Fat Doesn’t Make You Fat”, you will see that contrary to popular opinion fatty foods like butter and bacon do not make you gain weight. It’s difficult even to overeat those foods because they are SO rich they will make you feel sick if you eat too much of them. What does cause major weight gain and belly fat is carbohydrates. Did you read that? It’s so important I’m going to repeat it: WHAT DOES CAUSE MAJOR WEIGHT GAIN AND BELLY FAT IS CARBOHYDRATES. Period. End of story.
It’s so hard for people to grasp though. They think, “Well I eat only 1600 calories every day and I should be able to lose weight, but I can’t.” What they don’t realize is that a calorie is not a calorie is not a calorie. In other words, all calories are not created the same. As I explained in my past blog post, the reason that carbs make you fat is that they overload the liver and then the liver turns the carbs/sugar into fat. Now you might say, “wait, I don’t eat sugar so I’ll be fine.” That’s untrue because carbs like potatoes, pasta, bread, muffins, etc etc etc, turn to sugar in your body, and then that sugar overloads the liver and turns to fat. Specifically it turns to belly fat, especially if you’re over 40. You don’t even need to eat many carbohydrates to overload your liver. Any small amount will cause this to happen. That’s why you get that ANNOYING muffin top that laps over the top of your pants, it’s because of carbs. Don’t forget too, that sugar hides in processed food so even if you’re cutting out sugar and carbs, you could still be gaining weight if you’re eating a ton of food that comes out of a box.
And by no sugar I mean all things that you eat that turn to sugar in your body!
So, I went back to basics, no bread, pasta, or tortilla chips (my personal favorites), and VERY limited amounts of potatoes (obviously no French fries or mashed potatoes), brown rice and quinoa. I would only have ONE SERVING A DAY of the carbs on my very limited list. Here’s the deal, my friends, I lost that 5 pounds that I had gained over the past few months in three weeks! I also lost my muffin top in the process and found my abs!
I thought I would give you a sample of a day of eating for me, so you can see how to do this low/no carb thing, and then I will share a recipe for a delicious low carb chicken stew that you will love! Now obviously the amount of calories each person needs to consume in order to lose weight will vary from person to person, depending on your weight and how much you want to lose. With my size, I needed to eat approximately 1400 calories per day to lose weight. In my past post, “My Fitness Pal is my favorite Fitness Pal” I discussed my use of the app as a way to journal the foods I eat in order to better control my eating. In my post I relayed the information that journaling is known to be one of the most effective ways to lose weight and maintain that loss over the long haul. So I can look back at what I’m eating to see where I need to improve.
This is what the diary looks like on My Fitness Pal!
For instance, on Tuesday of this week I started the day with my typical cup of coffee with coconut creamer and cinnamon. For lunch I had chicken salad with mayonnaise, celery and onion on lettuce and a half cup of steamed cauliflower, broccoli and carrots with a teaspoon of butter. For dinner I had a slice of meatloaf, made with no breadcrumbs, 2 glasses of Pinot Grigio (it’s a must), a salad with cucumbers, tomatoes and a homemade vinaigrette, and caprese tomatoes made with extra virgin olive oil, slices of mozzarella, and basil. That day I consumed 1503 calories but burned 201 calories with exercise, so I had 258 calories remaining. I left those calories on the table, so to speak. My Fitness Pal app tells me that I consumed 53% of my calories from fat, 29% from protein, and 18% from carbohydrates. That’s a really good nutritional breakdown for a day of eating, especially if weight loss is the goal.
The best part is that because I’ve pretty much replaced the carbs with vegetables I find that I feel more full after I eat, because vegetables are full of fiber and fiber fills you up. Plus vegetables are also full of vitamins and antioxidants so I’m getting a big bang for my nutritional buck! That’s a win-win!
With that in mind, I made a chicken stoup (Rachel Ray term for a dish that’s somewhere between a stew and a soup) that I really like. It’s low carb and full of flavor. I had it for lunch yesterday and it was so delicious and satisfying. I think you’ll really like it and I’d love to share it with you now.
- 2 tablespoons olive oil
- 1 carrot, peeled, cut into bite sized pieces
- 1 small onion, chopped
- salt and pepper
- 1 14 oz can chopped tomatoes
- 1 14 oz can chicken broth
- 1/2 cup fresh basil, chopped
- 1 tablespoon tomato paste
- 1 bay leaf
- 1/2 teaspoon dried thyme leaves
- 2 chicken leg quarters (about 1 1/2 lbs total)
- 1 15 oz can organic kidney beans, drained
Veggies, chicken broth and chicken into the pot!
First, heat the oil in a large pot over medium heat and add the celery, onion and carrot. Saute the vegetables until the onion is transluscent. Season with salt and pepper to taste. Stir in the tomatoes with their juices, chicken broth, basil, tomato paste, bay leaf and thyme. Add the chicken leg quarters and press to submerge them into the broth.
Getting all warm and bubbly in the pot! The smell is to die for!
Next, bring the cooking liquid to simmer, then reduce the heat to medium low and simmer gently uncovered until the chicken is almost cooked through, turning the chicken over and stirring the mixture occasionally, about 25 minutes. Using tongs, transfer the chickien to a plate and let it cool for a few minutes. Discard the bay leaf from the broth. Add the kidney beans to the pot and simmer until the liquid has reduced into a stew consistency, about 10 minutes.
Chicken out of the pot and ready to be de-boned and skinned! I was pulling the meat from the chicken bones when I got called to the door. When I returned most of the chicken had disappeared, including the bones and skin, and there were two very guilty looking but satisfied dogs sitting nearby. Luckily, they left me enough to finish the stoup with!
Discard the skin and bones from the chicken. Shred or cut the chicken into bite sized pieces and return the chicken meat to the stoup. Bring it back to a simmer, hit it with a little salt and pepper, and you’re ready to serve it.
My delicious chicken stoup ready to eat and it is DELISH!
Well that’s it for today, my friends. I’m here to tell you it really does work for sure to cut out most of the carbs you eat. You will not miss them and you also won’t miss the pounds you lose as well. Message me if you have any questions about your own diet that you’d like me to help with. Eating like this is so much better for your body and will help you live a life of vitality- with Valerie!