JC’s South Park Diet:

Bits of South Beach Diet (Dr. Agatston) and The Zone (Dr. Barry Sears) Read these they are both incredibly educating. They will help you to understand how your body processes what you input into you.

Typical Breakfast

½ cup Egg Beaters omelette filled with a layer of turkey bacon or sliced ham and mozzarella (I like hot sauce with my omelette)

Typical Morning Snack (any one of the following)

Celery

Cauliflower

Broccoli

Sliced tomato w/slices of mozzarella cheese

Mozzarella cheese stick

Slices of cucumber with salt

Typical Lunch/Dinner

Hamburger (no bun)

Lamburgers

Buffalo burgers

Baked or grilled chicken

Salads with Olive Oil (1/3) and Red Wine Vinegar dressing (2/3)….but limit the onions (sugars), no carrots (lots of sugar), no corn

Baked spaghetti squash (a JC favorite) topped with low fat spaghetti sauce or a spicy salsa and parmesian/romano cheese

Broiled salmon

Diced ham fried in olive oil with melted shredded mozzarella on top; put over diced fresh tomato (this is fab)

Typical Afternoon Snack (usually I need a little higer level of fat with low carbs, energy food)

Sliced tomato w/slices of mozzarella cheese

Mozzarella cheese stick

Slices of turkey bacon

Great adders to recipes above

“Silk” soy coffee creamer

Hot sauces (RedHot, Tabasco, whatever you like)

Low fat salsa on top of anything is excellent

Cook everything in Olive Oil or even better use Pam Olive Oil spray

THE RULES: (the most important part)

1. IF YOU ARE HUNGRY, EAT. DO NOT STARVE YOURSELF, DO NOT WAIT TO EAT IF YOU FEEL HUNGRY. MAKE SURE YOU HAVE ACCESS TO A SNACK WITH LOW FAT, AND LOW CARBS AT ALL TIMES. Your whole goal is to keep your hormones that regulate insulin in your body at a low, even level throughout the day. Insulin is the substance that your body uses to store fat. At low levels, you will not store fat, you will have great energy all day. This is the most important rule.
2. Read labels on your food; your goal is LOWER carbs (not zero), and LOWER fat (not zero) and ideally you want a little of both when you eat to maintain insulin as described in rule 1.
3. Limit (and by this I mean avoid if you can):
1. Sugars
2. Breads
3. Pastas
4. Alcohol
5. High fat foods
6. High carb foods
7. Anything that reads “Partially Hydrogenated (blank)”

Good luck, if you need ideas, assistance, coaching, or cheerleading please comment or email me, talk to me anytime. JC

South Beach Recipes

Does anyone have any South Beach recipes to share. I am back at it for this year. I am trying to shed 30-35 lbs by the end of April.

I have been diligent thus far, I have lost 8 lbs since the January 1st.

I would also like to hear success stories or if anyone has questions regarding the foods and regimine I use, please comment.

Good luck to all.
JC

Hot Italian Sausage + Eggs

I tried something different tonight. It was fabulous.

I browned a hot italian sausage in a skillet, cut it into little pieces then scrambled 3 eggs with the cut up sausage. Oh my was it good. Simple as that.

Try it.
JC

Quick and easy burgers

I made this tonight. Quick and tasty. Takes me a total of 15 minutes if I have to cut up the onions and peppers. Also, low fat, low carb, very good for you. Editorial: I love the Boca Burgers, all flavors are great and inexpensive. At Costco, I get 16 for about $9.50 and they tend to last forever in the freezer.

In a pan add a little olive oil to keep the burgers from sticking. Heat on medium high heat.

Add cut up onions and red, orange and green peppers to saute.

Cook burgers and lightly top with mesquite seasoning.

When burgers are about done, slightly melt a slice of swiss cheese.

Put on plate when done, top with sauted veggies. It is also great if you add lettuce or spinach leaves.

Enjoy.

Whipped Honey Cinammon Butter

Yes I know that butter is not the greatest choice for healthful cooking, however, butter is definitely a better choice than margarine. Also, for special occasions who doesn't like to have a sweet buttery treat?

OK here goes. I make 1/2 pound batches of this for my parties since it goes quick.

Ingredients:
1/2 pound butter
1/4 cup brown sugar
2 tbsp honey
1 tbsp cinnamon

(I tend to use a lot of cinnamon by choice, throttle back if you are not as big a fan)

Soften butter by leaving on counter for about an hour or so
Add all other ingredients until fully mixed
Place in your favorite container
Cool in fridge for about 2 hours

This is great on toast and on warm muffins. Enjoy.

Greek Boca Burger

Boca Burgers are great to begin with, but I have found an excellent way to enjoy these great burgers.

What I did was sprinkle a little Costco Mesquite seasoning just to keep them from sticking to the pan. On the last flip of the burger, add a layer of crumbled feta cheese and allow cheese to get a little soft.

Place on a thin bed of lettuce, enjoy or top with jalapenos if you like a little more spice.

These are great. Enjoy.

Quick tasty egg tips

Eggs can be rather boring if you eat them often like I do. I look to other low fat, low carb ideas to keep it interesting and tasty.

• If you want to make your scrambled eggs a little more tasty and slightly sweet tasting, mix in a tablespoon or two of low fat cream cheese when beating the eggs.This is an interesting way to spice up your eggs.
• Try using some low sodium teriyaki sauce on the side to dip scrambled eggs in. I know, it sounds gross but it is really a good combination
• Low fat Parmesan cheese or feta cheese is another way to make plain eggs exciting.

If you have any good low fat, low carb ideas, please comment or e-mail me.
JC