Intermittent Fast (IF)

Posted on September 19, 2011 by Minky | Permalink 0

Hello and are you ready?
Ready for the 3 Rights of Certified Fitness Nurses’ featured plan, Weightloss P.R.N.?

  • Right Patient/client
  • Right Minimum Effective Dose (M.E.D.)
  • Right Time

Call in and listen to the details of the plan below.

Title: Intro to Weightloss P.R.N. & Intermittent Fasting
Time: Wednesday, September 21st at 7:00pm Eastern
Listening method: Phone + Web Simulcast
To attend, visit:
http://InstantTeleseminar.com/?eventID=22721421

Phone Number: (201) 793-0051
Pin Code: 704896#

The 7 “Rules” of Weightloss P.R.N. are Paleo-Inspired:  THIS INFO HAS BEEN UPDATED.  PLEASE GO TO THE 20-80 RULE LINK AT TOP OF PAGE FOR MORE ACCURATE INFO!

  1. You must do an Intermittent Fast (IF) for 24 hours at least one time weekly; not more than two times per week or more than 24 hours at a time.  You can start the fast at any time.  Make the fast occur mostly during sleep.  I usually start my fast on Monday at 1pm.  Then I don’t eat or drink calorie foods till 1pm on Tuesday.  It’s not that hard and you really feel great about understanding your body’s need for food and not just an emotional eating thing.  You are allowed to have black coffee, any kind of tea, water, seltzer, and only in a pinch, diet soda.  WARNING: the sugary taste may trigger cravings in some of you.  So I don’t recommend diet soda.
  2. You can have a Day of Desire (D.O.D.)* after 6 days of being on this plan and your (IF).  D.O.D. means that you can eat/drink whatever you want on that day*.
  3. Limit your choices of foods for 6 days.  This is called “Stimulus Narrowing”.  You mix and match from the foods below.  You may choose from the following foods when not fasting:
    Protein sources:  4 oz. is the serving – Any fish/seafood, eggs, beef (grass-fed/finished preferred), chicken breast or thigh, turkey, lamb, pork, organic bacon/ham, cheese (hard cheeses/raw cheese preferred)
    Fermented foods:  1 cup is the serving – Greek yogurt (2% or full fat), cottage cheese, sour cream (2% or full fat), raw cheeses could go here too;  ¼  cup is serving for sauerkraut, pickled foods (olives, pickles, capers), vinegar, 1-2 glasses wine and beer (limited to D.O.D. days)
    Carbohydrate sources:  Limited bread products – 1 piece or one wrap is the serving – Sprouted bread/wraps, sourdough bread, 8 crackers is the serving – gluten-free crackers (that’s all the bread products allowed!  No cakes, cookies, brownies, pies, candy, etc.)
    Starchy carbohydrates – tubers – ½ cup cooked is the serving – sweet potatoes, legumes – all beans/peas/lentils allowed, except baked beans.  Wild rice, mixed vegetables (corn, lima beans, carrots, peas, beans), squash (all types).  Fibrous carbohydrates – ½  cup cooked, 1 cup raw, is the serving – cruciferous vegetables – broccoli, cauliflower, green beans, asparagus, spinach, kale, collard greens.  Lettuce, salad greens, peppers, mushrooms, onions, beets, celery, cucumbers.
    Limited fructose – No fruit except tomatoes/avocadoes.  Avoid high fructose corn syrup (HFCS).  Only xylitol, stevia as an artificial sweetener. 
    1/2 tablespoon of raw honey with yogurt is allowed.
    Fat sources:  1 tablespoon is the serving – Olive oil, butter, coconut oil, flaxseed oil, various nuts – walnuts, almonds, brazil nuts (very limited, only 3-5 nuts), flax seeds and chia seeds. (need grinder – do not buy already ground flax/chia seeds!)   
  4. Do not drink your carbohydrates: Only water, coffee (some cream), tea, drinks with stevia, xylitol, limited diet soda.
  5. Take supplements: Suggested multi-vitamin/mineral, fermented cod liver oil (EPA/DHA) and high vitamin butter oil, probiotic, digestive enzymes (beano), nutritional yeast, whey protein, garlic, green tea (EGCG).  You may use any spices as long as they don’t have added salt/sugar.
  6. Exercise ONLY 2 times per week, 20-45 minutes, resistance training.  Do 60-90 second exercises in the am and during fasting days.  Do casual walking, easy continuous movement whenever possible, (NO long ‘cardio’ or intense cardio-combo group exercise please!)
  7. Call in to weekly group coaching calls:  Every Wed. at 7pm we will have our weekly group calls for support and further instruction and clarification on this Weightloss PRN plan.  The call will be recorded, but you must ‘keep up’ with the weekly subject matter.  Bringing questions/concerns to the calls help everyone.  You need to know the supplies and the best way to schedule with your specific schedule. 

*Some women may not be able to participate in this D.O.D. on certain weeks because of hormonal reasons which will lessen their ability to lose weight in the long run.  Also it is explained during the weeks of group coaching that you should expect to gain up 6-8 lbs. after a D.O.D., but is it just water from all the simple carbs eaten.  Only buy limited amounts of crap foods that you like, from your list of 10 foods that you feel you can’t live without, for just that D.O.D.

Want more details?  Please call in above.  You have to take the initiative and make the call.  I will only e-mail those select few who make the call, with all the specifics from week to week.  This is a very sustainable waist reduction program for pre-diabetics, approved by physicians, nurse practitioners, physical therapists and registered dietitians.  You get early results that keep you motivated; yet you can live with the 7 rules with a lot of options so you won’t get bored.  Because of the required 25-30 gm of protein at every meal and reduced grain intake… there is NO vegetarian/vegan subsitutes for this plan.  Sorry.  There is a way to do the plan if you eat only eggs and dairy and fish for protein sources.

Talk to you Wednesday,9/21/11 at 7pm,

Keep It Real…Food,
Minky
Minky@certifiedfitnessnurse.com
(732) 620-2193
www.weightlossprn.com
www.certifiedfitnessnurse.com

Best exercise for fat burning all day long, Best fats to cook with, Paleo-inspired tips with WeightlossPRN, VitaMinky

I love August!

Posted on August 24, 2011 by Minky | Permalink 0

Hello and welcome!

August is a month I love here at the Jersey Shore!  It’s time for hotdogs, umbrella drinks and lounge chairs.  I live in cycles.  Just like you.  I have discovered some amazing things over the summer.  I want to show you how to utilize the minimum effective dose necessary (of exercise, diet & medication/supplements) for you to get your desired results/outcome and be happy!

My birthday was just a few days ago. I love Carvel ice cream cake don't you? PangPang does!

I took a photo of myself on Memorial Day weekend (Who’s Minky? tab above).  I will post another photo at the end of summer, in September, where you can see how I did minimum exercise, ate very well, (junk foods and healthy foods), got a lot of rest, took only a few supplements and I lost weight.  My waist is smaller than ever!  If you get results, move towards your desired results, then you can stay compliant on any program, because you are making measureable progress!

Please click on the WeightlossPRN / 3 Rights of CFN’s tab about to read more about this program starting September 19th.  It is completey free because I need to use your results in my curriculum of the Certified Fitness Nurse™ course, currently being written for launch in Winter of 2012.

Thank you for your interest and your patience while I put this exciting program together!

Keep It real…Food,

Minky

Hunger PangPang, Paleo-inspired tips with WeightlossPRN, VitaMinky

Motivational morning exercise is a must

Posted on July 4, 2011 by Minky | Permalink 0

Hi Paleo Divas and Cavemen,

I often get asked, “Minky when is the best time to exercise?”.  I know the obvious,  “whenever you’ll do it” answer.  Then, when I tell them what I think, I usually hear, “I just can’t stay motivated to exercise, why?”

This wouldn't be most of us. But I just like the point. We move when we HAVE to. Not because we want to.

But do these folks really want to know the philosophy behind exercising at certain times of the day?
Since following a “Paleo-inspired”, using a Paleo template and plugging in what works best for me and those I work with, I’ve found that one of the main differences we have now that we didn’t have back in Paleolithic time was the availability of food.  For example, all I had to do this morning was roll over and start biting into an apple I had on the nightstand… I didn’t even have to get out of bed!  (I was trying to hide the morning breath quick!)  Even if I did have to get up and ‘get something’ to eat or even fix something to eat, food would just be in the other room.  No worries about anyone coming in and stealing my refrigerator or raiding my pantry.  Even if that did happen there’s quick food restaurants on my way to work and convenient and grocery stores too, just up the street, within walking distance of my house. (I crossed out walking because who does that?  who moves before they eat?  who moves because they need to eat, have to eat?) …that’s right, your Paleolithic ancestors did.  As a matter of fact, moving was a main motivator to eat… get food.  If you didn’t move your ass and hunt and/or gather… you starved.   If Paleolithic man and woman weren’t “moving”, “exercising”,  to get food and avoid starvation… they were resting and sleeping up to 10 hours a day.  They, like you, didn’t have “motivation” to do 60 minutes on a treadmill or elliptical either. They’d probably laugh hysterically wondering why you are jogging so much and not going anywhere or getting anything.  Instinctively, our bodies are hard-wired to be lazy, to conserve energy, because, and this is a big because… our bodies/brains knew then, that we may need that energy to hunt and gather for days or even to escape predators.  Fast forward to the 21 Century.  We look to motivators like vanity, competition, health to keep us going.  Often these motivators just aren’t enough to sustain our lifetime of the need to move (intensely and sometimes long).  It appears no motivator is stronger than the motivator of ‘scarcity of food’.

Food is a strong motivator! No obese cave men and women.

So, the trick is to get your body moving at the most advantagous times of your day to burn the most fat.  Those times of day would be when your hungry…Yes, I said when your hungry.  You may ask, “Well, won’t I faint?”  I don’t know.  You might.  Do you have a fatty liver?  If you have gut… you probably do.  If you have a fatty liver then your metabolism is poor and yes, your blood sugars may plummet without a quick response from your liver, and you may get the shakes and feel faint.  If this sounds like you… you will never lose weight and keep it off.  To help you start out, try exercising for only 5-8 minutes in the morning; here’s why for a number of reasons:

  • Less chance of monkey wrenches flying and ruining your plans later in the day
  • You haven’t taken a shower yet
  • It sets you in a great mood for the rest of the day.  Self-preservation stuff.
  • Best of all, you have an empty stomach for fat-burning.  You cannot have food in your stomach, producing insulin, if you want to burn fat.

Move before you eat: NOT eat before you move.  Most people do the latter and they have a weight problem, a gut.
Below is a short video to try at your home.  This video was shot a year ago.  Since then, following my Paleo-style template, I have lost 12-15 lbs, I have a flatter stomach (abs), I didn’t ever feel like I was dieting and I easily maintain my weight with LESS exercise than I ever did in my life. 
I particularly like the “stick squats”.  The first exercise, “Froggies” (Thin thighs in 30 days book), can be done while you’re still in bed.  Male or female, this exercise could create an audience from your significant other. (You have been warned).  Nevermind the 555 program stuff and website info I give… just do the exercises in the morning as soon as you get up, after you go to the bathroom, before your coffee.

[youtube=http://www.youtube.com/watch?v=Q35D84jqC34]

Try doing them EVERY morning or as much as you can.  At lunch time or later in the afternoon, when you are feeling hungry; TREK to the cafeteria.  Use half of your break to get there (where you plan to eat), then eat your packed Paleo-style lunch, save some money and burn some fat at the same time.  By the way, have you tried the Paleo-style chicken sandwich yet?  It’s on the last post.  ENJOY!

Keep It Real…Food,
Minky

Best exercise for fat burning all day long, Paleo-inspired tips with WeightlossPRN

Got 20 minutes? Great Paleo-Style Chicken Sandwich

Posted on June 16, 2011 by Minky | Permalink 0

Hi Paleo Divas and Cavemen,

I feel like Marie Osmond sometimes.  The only female in the bunch!  But my “cave men” were lovin’ this chicken, Paleo-style sandwich!  I was so excited about how tasty this Paleo-style sandwich was, I had to post a photo of it tonite.  Scroll down for the recipe.  It’s like the Kentucky Fried Chicken sandwich, with the chicken as the bread, but Paleo style.  (Marinating is the key!  But don’t use the sugary, HFCS kind.  You can easily make yor own or use a dry rub and olive oil)

But first I wanted to ask you, when you got home from work (about 6:30pm) and had 20 minutes before your evening internet course/class started, what would you do out of the choices listed here:

  1. Wash the dishes
  2. Do a load of clothes
  3. Exercise
  4. Take a nap
  5. Take shoes off, put feet up and veg-out on the sofa
  6. Eat because you haven’t had anything since lunch

Scroll down to the bottom of page for answer.

Now, back to this great chicken sandwich that was a hit on Father’s day:

Marinated, grilled chicken breast, sliced as the bread, inside: sliced avocado, pickles, lettuce, tomato and horseradish. Yummy!

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Make sure you wrap in wax paper to keep moist and have napkins handy… it is juicy!  Here’s what it looked like before I folded the chicken together:

Once chicken was done, I sliced each chicken breast open, down the center the best I could, and laid down the avocados, pickles, lettuce and tomatoes and horesradish sauce.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Pang Pang approved!

"It's nice to share."

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Here’s another look:

One more look. You can easily make this sandwich and not worry about the bread getting soggy from making it the night before... for your lunch. Wrap it in wax paper first, then a napkin.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
A lot of that green is avocado.  You can also make an avocado spread. 
It started out like this:

I usually only buy my chicken breasts with the skin and the bone; but for this sandwich, they work perfectly. $1.88 a/lb. at Walmart. And yes, I cook all 8 breasts!

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Next, after washing and slightly pounding the chicken:

I marinate the chicken overnight or sometimes longer. I use 2 types of marinate, one is a favorite, the other one I usually experiment with. I split up the chicken into 2 bags.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Marinade:  Red wine vinegar, yellow olive oil; not the dark green one (not for heating), U.S. Wellness Meat’s seasoning, garlic powder, pepper.
Once grill is hot, I place full chicken breasts on the fire.  Med-high heat, turning occasionally.  Once done, I let them cool a little, then I slice the chicken breasts open, trying to be as even as possible.  I have my open faced chicken as the ‘bread’, now everything else goes ‘inside’ the meat.  This would be:  horseradish sauce, tomato, avocado on one side, on the other side:  pickle slices, lettuce.  Now fold the 2 halves of chicken breasts together.  Wrap with wax paper. Then cut the whole wrapped sandwich in half.  Have a napkin ready, it can get messy. ;)
My (5) cavemen couldn’t believe how full they were and they didn’t miss  the bread!  Nor will they miss their ever-decreasing guts by eating Paleo-style!
 
Here’s the answer the the above question:
ALL or ANY of them are great ways to live Paleo-style.  No real regimen.  Sleep and resting is great and so is eating (Paleo-style, that is), and all the other choices involve moving not sitting, which is great because, you’re about to be sitting in front of a computer for another couple of hours for your internet class.
 
Monday night’s Paleo Diva Challenge & Weightloss PRN Review Call:
6/20/11, 8:00pm EST
Listen by phone & web simulcast:
http://InstantTeleseminar.com/?eventID=20584776
Phone no:
(201) 793-0051
Access code:  704896# 
I hope to speak with you later on the call or you can just listen in!
Keep It Real…Food,
Minky 
 
Best fats to cook with, Hunger PangPang, Paleo-inspired tips with WeightlossPRN

Weekly meal photos, junk attack, no time for Paleo?

Posted on June 13, 2011 by Minky | Permalink 0

Hello Paleo Diva challengers (& WeightlossPRN clients),

I decided to show you some of the delicious meals that I have prepared with the help of PangPang.  Also the Sunday junk attack I had.  First here’s some samples of my lunches and dinners:

Cod. I bought frozen from Costco and cooked on the grill.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
I used lemon, obviously, dill, onions, pepper and butter.  Then wrapped in heavy duty alumimum foil (do not use dollar store brand!) Put on our new grill, cooked in 10 minutes.

A quick savory cod lunch with my southern greens (with hamhock included)

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Then I made barbecue chicken (with a rub, not the sugary HFCS sauce):

2 chicken thighs with the skin on. 1/2 the plate is salad. Notice that this is a 7-inch plate. I had trouble finishing the food because I was so full.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Now if you do not want to eat the skin, that’s your preference, I do eat it.  But I cook with it to help protect the meat and keep it juicy.  Here’s what I had for dinner last night (Sunday dinner, early, like 5pm):

I still ate good food for Sunday dinner, even though I went off with Ben & Jerry's and pizza later that night. Grilled pork chop with homemade applesauce and cinnamon, green beans w/butter and a salad.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

Pang Pang knows the pork chops are ready. DOWN PangPang!

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

That's better PangPang. Good Boy! (O.k. now where's my share? It's nice to share)

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Here’s the rub I used.  I bought the rub at Homegoods in Neptune, NJ (in their specialty food section), also other fats I use when cooking:

A cinnamon/chile rub and US Wellness meat seasoning (This is where I order my grass-finished beef and butter and raw cheeses). Duck fat and unsalted butter.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 The duck fat is only sold at Christmas time at Wegman’s.  I bought the 5 containers on the shelf last Christmas and froze them.  The check-out person had to make a Conventional Wisdom response and remind me that all that fat will explode my heart and make me fat.  (Needless to say I was old enough to be her mother, she was twice my size and sucking on a lollipop).  The brainwashing about saturated fats is absurd, isn’t it?
To save time when eating Paleo – it is also a great idea to wash and prepare your greens for salads for 2 or 3 days:

I refrigerate and reach in to make smaller salads for on-the-go!

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Finally, on Sunday, I had a 21st century moment (or rather moments), when I decided to have a small slice of pizza, late at around 10pm that my son brought home.  A cascade of crap soon followed:

Trader Joe's 'guilt-free' air-popped popcorn (Air tastes better), Brookside dark chocolate-covered acai (Really? That makes it healthy right?), Ben & Jerry's Late Nite Snack with Jimmy Fallon ice cream, and a slice of pizza.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Now before you start waving your finger at me, remember I decided to do this,  I won’t blame it on hormones, boredom, being pissed off or even being over-tired and stressed.  The picture is deceiving -  I had only a handful of that popcorn, then realized it wasn’t worth the no-taste.  I had about 10 chocolate covered acai berries, I had the serving size of Ben & Jerry’s, 1/2 cup,  (which is almost impossible to do) and a piece of small cheese pizza.  The worst thing I ate was the pizza crust.  Yes, I am about 2 pounds heavier, I know not because I weighed myself, but I can tell by my lack of abdominal definition and the bloating.  I felt good eating that stuff and I knew what would happen.  Now, it’s almost noon, I haven’t even had coffee yet, let alone some food.  Not hungry, I will go forage for food in about 20 minutes (forage to my refrigerator :) )
The take away here is that we will have moments where we will eat 21st century foods…because we live in the 21st century!  The problem is when these processed foods are ‘staples’ in our diets (meaning you have them daily), void of nutrition and full of empty calories, leaving us inflammed, overweight and no energy.
 
Just a reminder that tonite’s call is on “cheating” for lack of a better word, when trying to eat Paleo Diva Style and planning;  please join us:
Paleo Diva Challenge & Weightloss PRN Review
Monday, June 13th at 8pm (EST)
http://InstantTeleseminar.com/?eventID=20414109
to listen on the computer go to link above.
For phone:
(201) 793-0051
Access code: 704896#
Recording will be posted later on this blog.
During the live call, tonite, 6/13/11, you will be able to ask questions if you want to.
———————————————————————–
Thank you again for your support and willingness to try something that will change your life, even if for only 4 weeks!  Try the challenge and surprise yourself!  Remember this is Monday…NO exercise today!  Just casual strolling and everyday activities.  I hope to speak with you later,
Keep It Real…Food,
Minky
http://www.paleodivachallenge.com/ has gift certificates available for the gift of health and beauty!
Minky@paledivachallenge.com
(732) 620-2193
Best fats to cook with, Hunger PangPang, Paleo-inspired tips with WeightlossPRN

Week 4, Intermittent Fasting (IF), Paleo supplements, Sleep, Recording 6.6.11

Posted on June 6, 2011 by Minky | Permalink 2

Hello my Paleo friends,

As we are well into the 4th week, those of you who signed up with me, through Physician’s practices, I hope you are at least Gluten-free (shooting for grain free) by this 4th week.
Again gluten-free means NO wheat, barley, rye or oats.  Yes, that means that bowl of oatmeal that you have every morning is cutting off your natural fat-burning ability by shooting up your body’s need for insulin after you eat it.  Remember insulin helps your cells get nutrients; but is also your fat-storing hormone.  You want your body to learn to use the energy that you have stored around your mid-section.  If you are making insulin constantly every 2-3 hours, snacking on whole wheat tortillas and low-fat yogurt with granola, you will not lose your gut.  Even if you lose weight because you cut back on your calories while eating whole grains, you will eventually plateau and then what? Exercise more?
I hope not.  I only exercise 15 minutes 2X a week.  The other times are activities that I do when I’m able, no strict regimen that is not normal and hard to maintain… because…  again, it’s not normal.  If you want to, you can see my recent photo here www.paleodivachallenge.com/paleodivachallenge.html  

Pang Pang spots a seagull...Ready to "catch it" Yeah right!

 

 

 

 

 

 

 

 

 Intermittent Fasting
I love Mondays because it is my day of office catch-up, or in the summer, beach day, and NO exercise on Mondays.  That doesn’t mean I won’t do any physical activity.  Like a long walk with PangPang.  Because I don’t exercise on Mondays, I often do an intermittent fast, like I’ll skip a meal or even two.  I know this next statement bucks Conventional Wisdom, “When you’re starving  is the best time to move”.  I’ve taken many walks on an empty stomach, I can feel the fat-burning.  Really, I know the feeling!  By now for me, it’s exhillarating… not doom and gloom and I never whine about, “How I am starving”.  Keep in mind if you feel like “You’re starving” often and you’ve got a gut, you seriously need to look at your body’s ability to burn fat.  Deep down, you know this is true.  You have more than enough energy in your mid-section to satisfy your caloric needs. (especially for 1 or 2 missed meals)  This movement before I eat, actually makes my insulin more sensitive and more efficient, my food is used to replace my glycogen stores (sugar stored in muscle and the liver); and not stored as fat on my belly.  This week try skipping a meal or two.  Move instead or try sleeping through dinner!  I promise you will wake up the next morning and you’ll wake up thinner…which in turn makes you happier!

Paleo Supplements (Take your medicine)
Real quick – I promote some company’s products on my websites and blogs, but generally speaking you should probably supplement your Paleo eating with:

Branched amino acids, Vitamin D, magnesium, a probiotic, a good multi-vitamin, cod liver oil (EPA/DHA omega 3′s and vitamins A&D), whey protein powder if you cannot get enough protein on certain days, like exercise days.  Below is one of the “medicines” I take, not daily maybe 4 times a week. 

High vitamin butter oil plus fermented cod liver oil. I take it with smoked salmon on an 'animal cracker'. These crackers are so tasteless, they look like the animal crackers that you give to the zoo animals at the petting zoo. Another great reason to give up grains...these crackers are not very appetizing. But I needed somewhere to spread my butter oil!

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Speaking of crackers and bread…If you are still having trouble with cravings for bread, here are some links that have bread subsitutes that are either ‘Paleo-approved’ or very close:  www.paleofood.com/baked.htm  and for the Golden flax bread recipe (the site is kind of hippy-like) go to http://bearmedicineherbals.com/golden-flax-bread.html
 
Sleep
Get as much as you possibly can.  Take power naps at lunch time instead of eating.  Have a ‘snack’ at you late afternoon break.  I will talk more tonite on “burning fat in your sleep”.  The sleep you get the thinner you’ll be.  (Providing you’re exercising, hard only 2X per week, and doing daily walks, see last blog entry)
 
Tonite’s review for the 4th week of the Weightloss PRN program and your questions answered: 
 
Title: WeightlossPRN 6.6.11 Review  Here is the recording here:
[audio http://howtousefat2losefat.files.wordpress.com/2011/06/weightlossprn-6-6-11.mp3]
Click arrow above to listen and/or download the audio via Mp3 by click the yellow box below.



Time: Monday, June 6th at 7:45pm (I will be on the line for questions, not recording)/8:00pm Eastern (recording starts)
Listening method: Phone + Web Simulcast
To attend, visit via your computer:
http://InstantTeleseminar.com/?eventID=20259129

Phone number:
(201) 793-0057
access code:
704896#
 
I hope to talk with you tonite or you can just listen. 
Till then,
Keep It Real…Food,
Minky
Best exercise for fat burning all day long, Hunger PangPang, Paleo-inspired tips with WeightlossPRN, Recordings WeightlossPRN review, VitaMinky

3rd week – Exercise briefly; but intensely

Posted on May 30, 2011 by Minky | Permalink 0

Hello my Paleo friends,

We are now approaching the endof our 3rd week.  This is Memorial Day.  You can eat great foods on the grill Paleo style!  Before I get into the exercise, here’s the Southern-Style  Greens recipe I promised from Sarah Fragoso’s “Everyday Paleo” cookbook.

  • 1 1/2 pounds of cooked ham hocks or chopped bacon ~1lb.
  • 1 diced yellow onion
  • 2 tablespoons of garlic powder
  • 2 tablespoons of hot sauce
  • 2 lbs of fresh collard greens

Need a large soup pot.  Add hamhocks, onions, garlic powder and hot sauce.  Tear away the spine from the collards.  Roughly cut up collards, wash collards (I use my sink and let them soak for a few minutes).  Drain from sink and put into the pot.  Cover with just enough water to the height of the greens in the pot.  Cover.  Bring to boil.  Then reduce heat to simmer for an hour or more.  Kitchen smells amazing!

I made and brought these greens to a barbecue that I went to yesterday:

I used 4 small hamhocks and added sea salt. The glistening juice is the pot liquid or called, "pot liquor", which has been known to have all the good stuff in it! Definitely serve the "pot liquor" with the greens. Filling and yummy!

Some people at the barbecue never had collard greens before!  There were a lot of pasta and potato dishes.  And of course everyone there, just about, asked me about how I could have lost even more weight.  I simply told them – “I pick collard greens over a plate of macaroni salad.”  There was also plenty of meat, chicken and pork, to be enjoyed Paleo-style.  The best is always when people, particularly women, can’t believe that I have a 22 y.o. son.  She just wouldn’t believe me.  So I said, “O.K., he’s really 12… will you let it go now?”

Exercising for 15 minutes, 2X a week

During the 3rd week of our sessions I spoke about this and gave suggestions of some exercises to try.  You defintely should exercise or as I like to call it, regular casual movement, daily. But it’s not enough to keep your machine (your body) running optimally.  You need to workout ‘hard’ for you, at least 15 minutes 2 times a week.  It is intense; but it’s short.  I can definitely show you some exercises if you ask me to.  As a fitness nurse, I like to use heart rate monitors to check your recovery heart rate.  This tells me how well your heart recovers between each intensive exercise.  Don’t worry, in the beginning you may only do 5-8 minutes… and that’s o.k.  Exercises like sprinting, jumping rope, exercises on the TRX, etc. that get your hear rate up and you are out of breath and you feel the lactic acid or burning in your working muscles.  This means that you are using that stored sugar.  Very important that you continually use that stored sugar in your muscle, so your food has a “place to go”.  This also improves liver function.

Daily exercises like Stick Squats in the morning

I demonstrated stick squats last week. I wanted you to work up to 25 every morning.  Taking one morning off.  Who’s it going?  The importance of doing this or any brief exercise in the morning is that your stomach is empty.  You get up and move BEFORE you eat, like back in Paleolithic time.  Not an hour or more of chronic cardio, but just about 5-8 minutes in the morning to set your day up for natural fat-burning.

Walk and constantly casually move daily

This really should NOT be thought of as exercise.  Then it becomes regimented and you feel that you ‘deserve’ something because you walked after dinner (like ice cream).  This type of movement is natural and normal activity.  The reward is a body full of vitality and strength with low body fat… that’s all.  If you must ‘count’ your exercise, count the 2X per week of hard; yet brief exercise that you do or will begin to do.

Finally…

I apologize but the recording I did last Monday did not have the greatest sound.  So, I decided not to post it.  I will review the past 3 weeks and briefly discuss the 4th week’s topic of supplement recommendations , Intermittent Fasting (IF) and sleep tonite.  Tonite’s recording will have better sound:
Monday, May 30, 2011, 8pm EST:
Weightloss P.R.N. Review sessions
(201) 793-0051
access code – 704896#
Via computer:
http://InstantTeleseminar.com/?eventID=20105031

Thank you all for trying your best with this challenge.  Remember it IS a process.  Your body, mind and waistline will thank you.  You really can live without pasta.  Ask yourself, “How many people do you know who don’t eat a type of food for whatever reason?”  You can do that with grains, no really you can.  I just posted my latest photos here:  http://www.paleodivachallenge.com/paleodivachallenge.html  also a great lecture on the NEW Science of Bone Health is on that website, on the ‘Home page’.  It will absolutely blow you away!   And if you ‘opt-in’ to my new e-newsletter again (on the Home page) for clarity of my new Paleo list – you will receive Free gifts and a special recording of a previous “Hot Minky Show” I did last February on “Eating fat and NOT getting diabetes(Type 2)”.  It is funny and informative.  You can go here for your free gifts:
http://www.paleodivachallenge.com/

Enjoy your week and I’ll see some of you on Wednesday!
Keep It Real…Food,
Minky
Minky@PaleoDivaChallenge.com
(732) 620-2193

Best exercise for fat burning all day long, Best fats to cook with, Paleo-inspired tips with WeightlossPRN

2nd week – time to remove more grains!

Posted on May 21, 2011 by Minky | Permalink 0

Hello my Paleo pals, PaleoDivas and Dons!
No you’re not seeing double… It’s Pang Pang and his pillow:

An Afternoon Siesta. We all should have one... everyday.

As you continue to make these baby steps towards going full Paleo, I know you must desire something sweet as I do.  I promised to show you a dessert that I made a few days ago… here it is:

Strawberry and blueberry, yogurt parfait w/heavy whipped cream.

I coated the organic strawberries with xylitol.  I used Wyman’s wild blueberries in water (out of a can) and Fage full fat Greek yogurt.  Then, I just layered them and whipped up cream, from heavy cream, of course, to put on top.  If you just can’t deal with making your own fresh whip cream… try the extra creamy version of Reddi-Whip.  Enjoy!

Week 2 – Still no wheat as with week one.  Also try to keep your carbohydrate intake to less than 125 grams/day.  100 grams/day would be better. Now you should remove the other grains that have gluten in them.  Barley, rye and some oats.  Even though this is a gluten-free diet… please don’t go buy all these gluten-free bakery products and snacks.  You may begin to feel better automatically if you are gluten-sensitive and didn’t know it (allergies are gone, no bloating, no brain fog, no diarrhea or muscle aches) BUT… please understand that you are slowly removing all grains from your diet, your gluten-free products will also eventually come to an end. (or drastically-reduced!)

So to sum up – Starting week 2 and definitely going into week 3, you should only be eating fresh/frozen corn (as in mixed vegetables or salsa) and rice (wild rice preferred) as your grains, limited potatoes (2X a week), preferably sweet and NOT white.  Please limit your legumes also (beans and peas).  All of the foods just mentioned still have between 25-50 carbs per 1/2 cup cooked serving.  You can easily reach your 100-125 grams of carbohydrates with these foods.  Look to fruits and mostly vegetables for your carbs!

Here’s what I had for dinner:

Chicken cooked with olive oil and butter and seasoning with sauteed spinach, broccoli and green beans. The vegetables were steamed first with duck fat. I shredded some raw cheese on top, not in picture.

I ate dinner at 4:30pm today.  Of course I will want something before bed.  Probably will be wine.  I may skip the late night snack.  Some days 2 meals work out great.  We’ll discuss intermittent fasting and the importance of sleep this coming Wednesday, May 25th, 2011, at 6pm.  Oh ,very important!  This coming week I will talk to you about exercise and how you can do as little as possible to get the results you want.  I know you want to get out of fat-storage mode and into fat-burning mode … It’s not as difficult as you may think or were told.

 
I call it “Primal Purposeful movement”.  Once you can identify why you must move, so your brain and body ‘primally’ care, you can keep up the motivation
to exercise forever.  Most women have to have a “clean home” or a home cleaner than it is right now.  It’s in our DNA!  :) I’ll show you how with a
“Housework Hips” movement sequence.  And men I’ve got something for you too!
 
One more thing!
This Monday, I will be having the Paleo Diva Challenge information session.  It also emcompasses the Weightloss P.R.N. wellness program schedule too.  I will review what we discussed last Wednesday, 5/18, and will discuss this upcoming week.  Also answer any questions you may have and other numerous suggestions and tips.
Below is the call in information, from any phone.  You will be muted or can mute yourself, if you need to be noisy on your end. 
Once you dial the number you will be prompted to what to do next:
Monday, May 23rd, 8pm EST
(201) 793-0051 - phone number
704896# – access code
You can listen from your computer too:
http://Instantteleseminar.com/?eventID=19921575

I look forward to talking with all of you then.
Keep It Real…Food,
Minky
http://www.paleodivachallenge.com/
Minky@paleodivachallenge.com
Hunger PangPang, Paleo-inspired tips with WeightlossPRN

Paleo buys at Costco!

Posted on May 14, 2011 by Minky | Permalink 0

Hello to my newbies to Paleo style eating and moving!  I am proud of the baby steps you are making towards no grains in your diet.

I know that these past few days may have been challenging, (to keep your carbohydrates at 100 grams or less per day and no wheat), so if you are having some carbohydrate cravings that just won’t quit… try these items that I found at Costco.  They are all frozen. 

The first one is Dr. Praeger’s Spinach Pancakes.  Only 9 grams of carbs.  It has some potato in it.  But spinach is listed as the first ingredient:

I had 2 of these with bacon for breakfast.

 Here’s another choice for carb cravings:

Carbs are a lot higher here. About 28 grams. But better than white potatoes.

 Here’s my best choices for carb cravings… NO carbs that are high on the glycemic index! Like below:

Frozen wild salmon burgers, lots of omega 3's! Few carbs.

 And how about:

Raw cheese, I didn’t get at Costco, I got at Trader Joe’s, but you can get the smoked salmon at Costco’s.

Finally, Costco has a wide assortment of frozen Ahi tuna, chicken tenderloins and other parts of chicken, scallops wrapped in bacon and other frozen quality proteins (without the breading and sugary marinades please!).  They also have a great selection of vegetables (especially lettuces) and fruit.  I did buy Kirkland brand Fruit & Nut mix.  It has dried cranberries, dried cherries, almonds, walnuts and dry-roasted pistachios.  Great NO PEANUTS!

There is some added sugar to the dried fruit, but only 15 grams of carbohdrates per serving.  Not bad in case of a sweet tooth snack attack. 
I know the first few days can be tough, just like any change.  But after a while you will feel liberated that you don’t have this dependence on grains.  You will start losing weight without much effort.
Till next time,
Keep It Real…Food,
Minky
Best exercise for fat burning all day long, Best fats to cook with, Hunger PangPang, Paleo-inspired tips with WeightlossPRN, VitaMinky

My breakfast, lunch and dinner

Posted on May 3, 2011 by Minky | Permalink 0

I know pictures are a lot nicer than just words.  So here are a few pictures of what I have been eating over the past 2 weeks:

I love this! 2 eggs, 4 yolks. I had breakfast at 10:30, after my walk on the beach and 6-minute 'shake' weight routine.

Here’s what I had for my primal lunch:

Salmon over various greens, steamed carrots, with a balsamic vinargrette. I couldn't finish it, this is around 3pm.

And finally for a late dinner around 9pm:

My dinner with Pang Pang. Pan-fried liver with almond flour and butter. Avocado slices and tomatoes.

Oh, in case you didn’t notice:

Yes, that IS a shot of vodka.

I plan to list recipes and shopping lists in the very near future. So please check back.
Keep It Real…Food,
Minky
(Check out The Paleo Diva Challenge)

 

Best fats to cook with, Hunger PangPang, Paleo-inspired tips with WeightlossPRN, VitaMinky