Fighting fat with Candy

I made egg cups yesterday. They’re easy to make and perfect for those who are on the go! The best part about them is that you can  really include whatever you want. I prefer not to add sodium other than what comes from the turkey bacon & garlic powder. Below are the ingredients & macros for each cup for this particular recipe:

Yield: 24 cups Oven Temp: 350 degrees - Bake for 12-15mins.

I’ve mentioned this once or twice on this blog, but I recently had to switch to a low carb diet for medical reasons. This is my first attempt at making up a low carb recipe, but I think I did pretty well. The food was tasty, easy to make, and surprisingly filling. I’ve also included a recipe for a very tasty sesame sauce, because the noodles on their own don’t have much flavor. 

Serving Size: One bowl

Calories Per Serving: About 99 (without the sauce) or 114 (with sauce)

Carbs Per Serving: About 18g (without sauce) or 22g (with sauce)

You can compare this to a small bowl of spaghetti (without any sauce or toppings), which has 221 calories and 43g of carbs. It’s also worth noting that the carbs in vegetables and fruits (like zucchini) are much better for your body than the carbs in grains (like pasta). 

Anyway, here’s the recipe:

noodles:

you will need:

2-3 medium-large zucchinis per person (this may seem like a lot, but they shrink quite a bit when cooked)

a medium sauce pan filled with water

1. First of all, put your water on the stove so it can heat up while you make the “noodles.”

2. Next, you’ll need to rinse and peel your zucchini, then cut off the ends. Once you’re done it should look something like the picture on the left here:

3. Then, you’ll need to shred your zucchini into thin, noodle-esque ribbons, like in the photo on the right. You could use a knife and painstakingly cut it into very thin slices, but I just shredded it with my vegetable peeler. 

4. By now, your water should be at a full boil. Add your “noodles” and boil them for no longer than two minutes. 

5. After two minutes, strain your noodles. That’s it. You’re done. Like I said, they don’t have much flavor on their own. My favorite way to eat them is with sesame sauce, which is even easier to make.

sauce

you will need:

soy sauce

sesame oil

vinegar (either rice wine or apple cider will work)

sugar (preferably organic/unprocessed, but it’s up to you)

1. Add ½ tablespoon each of the sesame oil and vinegar (per serving of noodles).

2. Add 1 full tablespoon of the soy sauce (per serving).

3. Add 1 teaspoon of the sugar and mix it all up.

4. Toss the noodles with the sauce and transfer them to the serving bowl of your choice.

That’s it! This dish is ridiculously easy to make, and it satisfied my craving for pasta. It’s also gluten-free, grain-free, dairy-free, egg-free and nut-free, so pretty much everyone should be able to eat it without any allergy problems. I’ll be experimenting with a lot of new low-carb recipes in the next few weeks, and I’ll post all the really successful ones on here. Feel free to send me your own recipes, because I’m always open to trying new things. (I’m also anxiously searching for healthier alternatives to my favorite holiday baked goods, if anyone knows any.) 

Vincent Van Gogh, Cypresses (details)

#ITBFleanchallenge IS BACK!

For the next month, I and whoever would like to join me, will be following a very strict eating plan. If this guide is followed perfectly, you will feel tighter, look leaner and shed that unwanted fat by the end of the month. You are allowed 1 cheat meal half way through the month. I am not a nutritionist but I have done my research and have many many testimonials. Ask any of the people who joined me last time. On average, in the first 2 weeks there were noticeable changes. Some lost 6-10 lbs and several inches. For those of you who did this challenge please comment your experience here! Like I mentioned in the slide - If its not on the list, you can’t have it but use your discretion. If you can’t have coffee without milk then that’s up to you. Try to do without protein powders and get your protein from natural sources, but again, use your discretion. 

There are many meals and snacks that you can make from this limited list so lets get creative! Over the next month use the hashtag #ITBFleanchallenge to share and see what other people make! Put October 16th in your calendar because we will be posting our before and afters (if you’d like). If you want to take part, I WANT TO KNOW! Repost any slide from my video, use the hashtag and tag @inspiredtobefit! 

Clean out your kitchen because we start Monday! I gave you guys lots of notice so you should all join. Encourage your friends too. It’s a lot easier when you a have partner.

Stay Inspired,

Ronnie aka Inspiredtobefit

Let’s face it. There’s an overwhelming amount of nutrition information for PCOS on the internet. Some of it accurate and based on sound science, and some information that’s far from it. Here’s the truth about the biggest nutrition myths for PCOS.

No Fruit Allowed

Fruits contain carbohydrates, yes, but they also provide important vitamins, minerals, antioxidants, and fiber that offer numerous benefits to women with PCOS. These benefits include lowering blood pressure, insulin, and cholesterol levels, and even cancer prevention.

A study published in the Journal of Human Reproductive Update showed that women with PCOS who ate a diet rich in fruits and vegetables lost more abdominal fat and had significant improvements in their insulin sensitivity and inflammatory markers.

Choose fruits with the skin on them (such as apples, blueberries, and strawberries) which tend to have a lower GI than fruits eaten without the skin (such as pineapple and watermelon).

Remember that fruits are carbohydrates, and should be spread out evenly throughout the day. Pair fruit with a protein source (apple and peanut butter) to help stabilize glucose and insulin levels. Be sure to Avoid fruit juice altogether, as this will quickly spike insulin levels.

You Must Eat Gluten-Free to Shed Pounds

Many women with PCOS think eating gluten-free will help them lose weight although there is no scientific evidence to support it. Although some women do find they lose weight by avoiding gluten, it could really be due to eating less calories overall (no more bread basket at a restaurant). Weight loss does improve most, if not all, aspects of PCOS. Those who lose weight and feel better eating gluten-free may attribute it to the gluten when it could have been from weight loss in general.

A small percentage of women may have a gluten sensitivity or suffer from irritable bowel syndrome (IBS). In this case, removing gluten from the diet will reduce symptoms resulting in the person feeling better. But certainly not all women with PCOS who follow a gluten-free finds it helps them lose weight or improve their symptoms.

Instead, focus on eating sensible portions of fiber-rich fruits and vegetables, whole grains, and protein-rich foods that have been proven to help balance out blood sugar, reduce the risk for disease, and help with weight management.

You Must Avoid All Dairy

Milk is a rich source of calcium and protein and is also considered a carbohydrate due to its high lactose content. An article in the Journal of the Academy of Nutrition and Dietetics, showed a positive link between dairy consumption and acne. This report showed evidence that milk, in particular nonfat milk, can contribute to increasing androgen and insulin levels. For these reasons, it may be advisable for women with PCOS to limit their dairy intake coming from yogurt or milk to two or fewer servings per day. You may not need to completely eliminate dairy though, unless you have a milk allergy or are highly sensitive to it.  

You Can’t Eat Any Sugar

While desserts and other sugary foods aren’t great for PCOS and should be limited, they can be part of a healthy PCOS diet if enjoyed in moderation. A square or two of chocolate, especially dark chocolate containing 70% or higher cocoa, contains helpful antioxidants and can satisfy a craving.

Sometimes being too restrictive with sweets can backfire in a big way with episodes of binge eating. So go ahead and indulge your sweet tooth from time to time, but focus on whole foods in sensible portions the majority of your day.