Egg White Wrap Pizza

In a phrase "Winner, Winner Chicken (sort of) Dinner!! 😋 

Always on the look for easy, tasty, low carb food; I searched out egg white wrap pizza and found it is indeed a thing.  I love pizza but wanted something different than a cauliflower or gluten free dough crust.  Voila, egg white wraps are the answer and so tasty as well!

Air Fryer Egg White Wrap Pizza Recipe:

1 egg white wrap

1 ounce low fat, turkey kielbasa sliced as thin as quarters

1 ounce part skim milk shredded mozzarella cheese

3 TBS pizza sauce

Spray your air fryer basket with non-stick cooking spray

Place egg white wrap in center of basket

Spread on sauce

Top with kielbasa and cheese

Place in air fryer at 380 degrees for 8 minutes

This recipe makes a great 7-inch pizza with only 175 calories for the ENTIRE pizza!

Try it, mae it your own, substiture the toppings of your choice, you will be glad you did.

Stir-Fry!

 I love trying different foods and tweaking them to make a healthier, faster, easier version.  This is one of my favorites!

 

The Clock Man’s Stir Fry

 

1 Tablespoon vegetable oil

1 4-ounce boneless, skinless chicken breast, diced

1 Teaspoon red pepper flakes

2 Tablespoons garlic powder

1 Teaspoon ground ginger

1 Packet Italian Dressing seasoning mix (my personal favorite is the Aldi brand)

1 Tablespoon sesame oil

¼ Cup dry roasted peanuts

 

1 Package Cole slaw mix (shredded cabbage & carrots)

6 Ounces snow peas, chopped in large pieces

4 Green onions chopped in large pieces

¼ Cup teriyaki sauce

 

 

In a large, heated, non-stick skillet add vegetable, chicken, red pepper a, garlic, ginger, and Italian seasoning packet.  Brown chicken thoroughly.

 

Add all remaining ingredients, turn heat to high and cook until the peas, cabbage, and carrots are crisp/tender.

 

I eat it just as prepared, but over rice or ramen type noodles would be great as well.

 

Top with a few more peanuts and diced green onions for a great presentation.

It's not a DIET!

 You must have to stay on a really strict diet...

My wife and I went out to dinner with a couple this past week.  The husband hasn't seen me since I lost nearly 170#.    Husband's comment to me when my selection arrived (a kale, butternut squash, and apple salad that was delicious) was "Wow, you must have a really strict diet!"

First, I understand his assumption and second, this is not a diet this is a change in lifestyle.  A diet is a temporary change in food intake to achieve a goal; what I am on is a lifelong trajectory of better eating and a healthier lifestyle.

Currently I have 25# yet to drop to get to my goal weight so I am on a very restrictive plan of low carbs, low fat, high protein, limited calories.  The limitations set by this regime can be flexible; if I decide to have some carbs one day, I need to balance that out with less of something the next day.

This new life is not meant to be a punishment, it is meant to be a decision to ensure long term success for your new weight and health goals.  Like anything else, if you treat this new program of food and health consciousness as a drudge, you will soon be discouraged, resentful, and you WILL fail.  

Treat this new chapter in your life as progress and a positive change to you want to embrace.  If you have not reached a point in your life's journey that enables you to embrace and follow through with change, there is no need to trouble yourself and beat yourself up over your current state.  Once you have reached a point in your journey that you truly want change, that is when you begin a new healthy eating and healthy living routine.  A quick fix rarely results in lasting results, a long, thought-out, purposeful walk results in lasting changes/modifications.

Once a point is reached that you are ready for change, that is when you need to do your due diligence and explore what meal plans and healthy lifestyle changes work for you.  This is a major step in your life and you must be prepared to work to achieve your goals, realize there are going to be backslides and failures, and it will take time to reach your goals.

I encourage you to explore what you need to do to accomplish your goals and formulate a plan.  I never thought I would be able to lose 50# let alone 170# with a final weight loss goal of nearly 200#, but I can tell you, I am so very glad I did!

The key takeaway of this entry is to realize when you need a change, plan for the change, and follow through with the change, you will feel so very accomplished once you do!  Be proud of yourself when you start this journey that you have taken the initiative and understand what is needed for the new you 2.0!

Fasting or Not

To fast or not to fast, that is the question...

 

What are the benefits of intermittent fasting:

• IF can minimize insulin levels. It can also reduce fat mass and the risk of developing age-related diseases, according to a 2022 study in the Journal of Physiology and Biochemistry
• IF may help prevent short-term and long-term memory loss, per a 2018 animal study in the journal Experimental Biology and Medicine
• IF could aid in the treatment and prevention of obesity per Wageningen Academic      

So, what is the best IF schedule to follow, the one that you will stick with is the logical answer.   In short, the one that's easiest for you to follow. "It is all about sustainability for the individual," says Amanda Baker Lemein, RD, a WH advisor. "If one of these diets work well for you and your lifestyle and preferences, then you will likely see some success. If not, then you'll likely not see the results you're looking for, as the sustainability piece will not be there." That means picking a diet that work best with all the lifestyle factors you need to consider, like your work schedule, family dynamic, living situation, commute time, and travel commitments, notes Lemein.

Here are 5 of the most popular IF schedules:

The bottom line: All intermittent fasting schedules may lead to weight loss if you can follow them sustainably, and the 14:10 method may be the easiest way to follow an IF diet.

 

Wellness changes everything!

Yes, it is mine!

 I'm taking my life back BOB! (Meryl Streep's character in the film She Devil.)

I recently saw a post on social media that stated once you learn to control what you eat, drink and take into your body, you can control everything else.  While that is a rather broad premise, it does have its merits.

When one can take control back of their eating habits, it gives a great sense of satisfaction, returning a sense of ability to manage situations.  When a person is controlled by a situation or "thing", the feeling of uselessness and utter disdain for themselves can be the result.

So how does a body take control of their eating and food habits?  I go back to MAKE A LIST of everything you are consuming.  Eat as you wish for a day or two and write down EVERYTHING you consume (including the hand full of potato chips, the bit of ice cream, the spoonful of peanut butter, the butter on your toast in the AM, etc.)  After you have a two-day list, do a calorie count on what you consume.  A typical diet is 2000 calories per day, a "low calorie/weight loss" diet is typically 1200 calories a day.  Due to the nearly 200 pounds I needed to loose, I am on a 1,000 calorie, high protein, low carb, low fat diet regime.

After you have the list propagated, begin a plan on paring down the calories and fat in your food plan.  Be honest with yourself, but also realize things have to change in order to see a drop in weight.

The key to all of this is taking back control of your life.  Be honest in your consumption, plan a new food program, and stay the course.  Experiment with options.  I never thought egg whites for breakfast would be a good thing, now I really like them.  KETO friendly bread is actually a tasty alternative to the traditional white or wheat bread.  Sugar free gelatin (in moderation) is a nice, sweet treat.  High protein, fat free yogurt combined with fruit is a great breakfast plan.

The old saying "You don't plan to fail; you fail to plan" is very appropriate here.  To take back control of anything you need to formulate a game plan, put the plan in action, and follow through.  Don't get discouraged if/when you stray from the plan, just get back on track as soon as you realize the problem.

  DON'T GIVE UP, you will be so much stronger mentally when you TAKE BACK YOUR LIFE!

Apple Cider Vinegar DETOX

 DETOX is a buzz word currently, but I can tell you, this works!

5 Reasons why you should try the 3 Day Apple Cider Vinegar Detox

 

1. Expels Toxins from the Body

Raw apple cider vinegar contains good bacteria that are essential for the proper functioning of the gut. It contains unique acids that help to bind and carry toxins for easier elimination from our bodies. Additionally, Apple cider vinegar aids in breaking down mucus in the body and cleansing the lymph nodes, which in turn expels toxins more effectively.

2. Jump Starts the Digestive System

Probiotics are microorganisms that help our bodies to function properly. One of their biggest benefits is in the digestive system. Apple cider vinegar boasts 5 different probiotics that do wonders to your gut. Due to its acidic nature, it boosts the production of digestive juices which results in a more efficient system eliminating issues such as constipation.

3. Improves Metabolism Contributing to Weight Loss

Taking apple cider vinegar regularly helps with weight loss by improving your metabolism. It does this by increasing muscle contractions in the intestines and therefore speeding up food ingestion. It is also known to increase satiety feeling as it stabilizes blood sugar, enabling you to eat less. Combined with exercise it can be a powerful weight-loss tool.

4. Balances the Body’s pH System

A good balance of acidity and alkalinity in the body is essential for maintaining good health. While vinegar is acidic by nature, when apple cider vinegar is broken down in the body it produces an alkalizing effect.  Most bacteria and viruses cannot survive in an alkaline environment, and thus promotes good health. If you work out regularly, a balanced pH environment helps reduce muscle pain and speeds up their regeneration.

5. Boosts the Immune System

Nobody likes to be sick. The apple cider vinegar detox has numerous benefits, and one of them is keeping you healthy. It contains vitamins, minerals, and enzymes that are important for good health. When you detox your body can absorb nutrients such as vitamin c better, strengthening the immune system. Moreover, it helps to clean the lymphatic system, and a well-functioning lymphatic system is essential for warding off disease-causing microorganisms.

 

What Goes into an Apple Cider Vinegar Detox?

The main ingredient of the detox is 1-2 spoons of raw apple cider vinegar, usually diluted with water or fruit juice. The most popular recipe contains 1-2 spoons of apple cider vinegar, 1 spoon of lemon juice, 1 cup water, and ½ tsp. cinnamon powder.

Other variations may switch the lemon juice for cranberry juice, green tea, or apple juice. You might want to add some cayenne pepper or honey. As these combinations are endless, it is prudent to try a few recipes to see what works best for you.

 

 

Steps to a 3-Day Apple Cider Vinegar Detox

Studies vary on the best time/number of times to take the detox drink in a day. There are no hard and fast rules, but the consensus seems to lean on taking it before meals. You can choose to take it once or twice a day, before breakfast and dinner. A good way to maximize the benefits of the drink is to stick to healthy meals.

 

Day 1

Start by drinking a glass of warm water first thing in the morning. Prepare your best recipe for the apple cider vinegar detox and take it before breakfast. After a while take a light healthy breakfast, such as whole-grain cereal or fruit. For lunch and dinner, stick to fresh vegetables and lean proteins such as grilled fish. Drink lots of water throughout the day and help the body to expel toxins by breaking a sweat- a brisk walk or a run should do it.

Day 2

The detox process is now in motion. Take the detox drink as usual in the morning and have a breakfast of fresh fruits. Remember to drink lots of water. Take a salad for lunch and a light dinner of vegetables and steamed fish.

Day 3

You are almost there! After your morning detox drink stick to fruits and water on this last day. Take a vegetable dinner. Most probably you are already seeing and feeling the difference in your body.

As we know, eating healthy plays a huge role in the whole detox

Congratulations, you did it!  Happy detoxing!

The Holidays...

 Little has invoked as much fear into persons embarking on a new eating & exercising lifestyle than holiday meals with friends and relatives.

Don't fear the gathering, but do remember to stay the course, you need to plan for the event.

My wife makes what she refers to as "Holiday Mashed Potatoes" this concoction is loaded with butter, cream cheese, sour cream, heavy cream, and salt. (All of which I am trying to avoid) They are delicious but not in my best interest.  I know I can have a small amount OR I can substitute in a great variety of vegetables in its place.  I choose vegetable, but not everyone will; point is knowing the tradeoffs.

A game plan for each event is needed.  Scope out what is on the menu and what you are able to take in.  I know I can have the roast turkey (breast only for me), but ham has a great amount of salt and fat, so that is out.  I can have a great salad and roasted vegetable, but the green bean casserole is out.  The traditional rolls (any my wife makes fantastic rolls) are out, but Keto friendly rolls are great (in moderation).

Mashed potatoes are out, but a small baked sweet potato with lite sour cream is acceptable.

Deserts are a major stumble for many people. "Aunt Glenda makes this great pecan pie only once a year, I HAVE to have a piece" Not wanting to hurt Aunties feelings, you can have a sliver or just substitute in a nice portion of fresh fruits or sugar free gelatin.

Major point is you don't have to have a stalk of celery and a boiled piece of chicken breast as your meal, this will make you resent the gathering an could easily derail your progress; Make healthy, informed decisions.

Personally, I like making healthy choices and seeing what I can substitute in for the traditional items I had my entire life.  Options are great, planning and substitution of items is a game I love!

Bottom line: Plan the day, plan your choices, do not make a spectacle of yourself by making overtly obvious "Good" choices, do not possess the mindset of "Showing them" for your choices, or calling someone out for their poor choices.  This is a gathering for all to enjoy, it is not a time for you to condemn others for their choices, or flaunt your healthy choices, all these actions do is ruin the day for many, make you feel deprived, and simply cause a lot of bad feelings on a day that is to be enjoyed.  

Be respectful, eat smart, encourage others, be a great guest.  THESE should be the goal of the day!