How Wheat Makes You Fat
Remember Wonder Bread?
I remember begging my mother to buy Wonder Bread when I was a child. I remember the debut of the commercials. Wonder Bread not only looked cool in that white wrapper with the colorful circles, but what was inside looked cool too. Wonder bread was square. That was different. The bread we got from the bakery had that mounded shape on top and it had crustier crust. I hated that crust. I wanted the square bread without that top crust. Mom wasn’t buying it. We were eating bakery bread only.
My family ate a lot of bread. It was a family tradition.
Now I know bread has addictive qualities. And now I know it’s not good for me. So I don’t eat much bread anymore. I eat it very rarely.
People have a hard time giving up bread, though. Here are 10 minutes of reasons to give up bread. After you watch this, it might not be so difficult to give it up.
To this day I have never bought a loaf of Wonder Bread, and now I know I never will.
Cheers,
Alyssa Lost 247 Pounds
Alyssa lost a whopping 247 pounds – quite a feat for the 25-year-old mother and previously unsuccessful dieter.
Overweight her whole life, Alyssa’s problems worsened when a knee injury sidelined her. She gained 70 pounds in less than a year. Alyssa knew her life had to change – for her own health and for the well-being of her child.
“I reached a breaking point where I had to do something,” said Alyssa “It was getting physically hard to care for myself and care for my son.”
Learning about the Plan Z Diet through a friend’s husband who lost 70 pounds on the plan, Alyssa decided to give dieting one more go.
What she discovered was much more than a diet; she found a lifestyle change.
While most dieters lose an average of 31 pounds in 50 days on Plan Z, Alyssa’s full-commitment and dedication to the diet pushed her to lose an incredible 50 pounds in her first round.
After such a successful time on Plan Z Alyssa plunged ahead, completing 7 more rounds.
CLICK ON THE PLAY BUTTON BELOW TO HEAR ALYSSA TALK ABOUT HER EXPERIENCE ON PLAN Z:
(This interview took place after Alyssa lost 150 pounds)
THE RESULT?
The change has been remarkable.
Not only is Alyssa 247 pounds lighter, but her knee injury has subsided. She can run now. This previously thwarted dieters’ results have been so dramatic that even her doctors were impressed. And, the transformations haven’t just been physical.
“My self-confidence has improved, I have more energy, I feel healthier, and I don’t feel lethargic anymore,” said Alyssa. “I want to go out and do things outside and I’m not afraid to be seen by people.”
It wasn’t easy; especially the first time through.
Alyssa was afraid that the 50 pounds she lost during ZReduction would come rushing back. But her fears of gaining weight during ZReboot dissipated when she found that the nutritional education and informative coaching she experienced while on the diet set her up for long-term weight-loss success.
The proof: she lost 5 more pounds during the ZReboot (maintenance) phase.
Instead of gaining weight Alyssa was gaining her life back.
Obesity started at an early age for Alyssa, whose large Italian family made pasta dinners the norm. Starches and carbohydrates became the staples of Alyssa’s diet.
“I was eating rice and bread and pasta and potatoes everyday…those are obviously things you just shouldn’t do because it’s bad for your health and makes you gain an insane amount of weight,” said Alyssa.
But, after less than a 12 months, Alyssa has eliminated years of improper eating habits, and with it her misconceptions about nutrition.
Instead of reaching for starches or carbohydrates Alyssa grabs healthier choices she learned about on Plan Z like peanut butter, a little dark chocolate, or a piece of fruit or cheese. Even foods that Alyssa used to crave such as cinnamon rolls make her feel physically ill now.
“Sugar is just poisoning our bodies and turning us into overweight people and making us feel lethargic and in pain constantly,” warns an enlightened Alyssa.
Like her weight loss, Alyssa’s passion is hard to hide. Alyssa married the love of her life a couple of months ago. She and her new husband are now planning their lives together…healthily.
“I can just hear by the excitement in your voice that there’s just an energy and that there’s a passion and that there’s a lot of hope,” said Chris Lytle, VP of Anger Management at Plan Z.
Alyssa is more than just hopeful, she’s optimistic about her future. With the astonishing compliments she’s received and her family’s support Alyssa believes that Plan Z can work for her for the rest of her life.
“Everything that I tried with my weight or with my body I’ve always given up…now I know that if I have the right tools and the right people to support me I can do pretty much anything.”
Salmon with Mustard Rub
Plan Z Phase: This is a Z2 (ZReduction) recipe. This dish tastes fresh and fancy with hardly any work at all. The most novice cook can handle this one.
Servings: Serves 2
Ingredients:
- 2 – 6 ounce filets of salmon
- meat or fish rub
- 3 tsp of Dijon mustard (no sugar)
- 1 tsp of dried bread crumbs
- sea salt and pepper to taste
- olive oil spray
Instructions:
Preheat oven to 400 degrees. Spray the bottom of your oven-proof pan with olive oil spray.
Place the salmon fillets skin-side down in the pan. Spray with olive oil spray. Spread a thin layer of mustard across the top of the salmon. I just do this with the back of a spoon. Sprinkle on your favorite fish rub or even a meat rub. I just choose the flavoring I am craving. I find it really doesn't matter if the rub was designed for fish or not. If I want Cajun for example I don’t check if it’s for Cajun fish dishes; even one for steak will work just fine.
Sprinkle on a bit of grated sea salt and pepper (optional – depends on what rub you used. This might be overkill).
Now sprinkle on the bread crumbs. Spray the top of the fish with olive oil spray again. This will help it crisp up the crust while it bakes.
Bake for up to 15 minutes or until the salmon is done the way you like it. Most filet pieces will be medium in 15 minutes. If you like yours more rare, back off on the cooking time and similarly, cook longer for a well-done fish. You can always check it by poking it with a sharp knife and taking a peek.
Enjoy!
Cheers,
Olbas Cough Drops Lozenges
Olbas Lozenges give you maximum strength cough suppressant action that also makes your nasal passages feel clearer.
These tasty lozenges help you fight coughs due to minor throat and bronchial irritation that often occurs when you have a cold, or when you inhale an irritant, like smoke. They also have a natural anesthetic action that provides instant, cool, soothing relief for a sore throat.
- Maximum Strength, Fights Coughs
- Soothes Sore Throats and Mouth Pain
- Powerful, Cooling Vapors Help Your Nasal Passages Feel Clearer
- Sugar Free, Gluten Free, Color Free, Suitable for Vegetarians
How Sugar Affects the Brain
Remember that old anti-drug campaign that used to run on TV? It was the one with the fried egg in the pan. “This is Your Brain on Drugs” was the headline.
It was a helpful analogy. The frying of the egg, and the sizzling you’d hear, gave the idea of your brain being fried as a result of drug abuse a powerful reference point.
What I am going to give you today is a short video that talks about how sugar affects your brain. Sugar doesn’t just affect your weight. It’s much more insidious than that. The addiction potential is just as powerful as that of drugs. The fact that sugar is legal doesn’t make it any less of a danger.
Arrests should be made. Processed food companies know exactly what sugar does to our brains, yet they gratuitously add it to our food in an effort to get us to buy more. They want us hooked.
To quote another anti-drug campaign that was spread across all media channels, “Just say NO.” – To sugar, that is.
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Spectrum Coconut Oil Spray
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Sickness and SAD (Standard American Diet)
Plan Z is the only diet that has an executive position called VP of Anger Management.
I’m that guy.
You have to be mad enough at the bad information you have been getting from a variety of sources. Be mad at:
- The USDA for urging you to make grain 60% of your calorie intake and to make “at least half your grains whole.”
- Your doctor who tells you to eat less and exercise more and when that doesn’t work, tells you that you did it wrong.
- The food industry for formulating processed foods that contain ingredients that can only make you and your children fat and sick.
- Monsanto and DuPont for creating Genetically Modified foods that have never been adequately tested.
- The FDA for basically “partnering” with Monsanto to test their products on you.
Plan Z Dieters report an almost immediate improvement in their health and sense of well-being. That’s before they lose an average of 31 pounds in 50 days during their first ZReduction. Here are some things that might be happening to you:
- Blood pressure normalizes
- Diabetes numbers improve
- Sleep apnea lessens
- Blood work improves
- Arthritis pain diminishes
- Heartburn and GERD subside
- Depression lightens
- The prescription bill dwindles
- Thinking improves
- Even pants fall off (True story, but not really a benefit).
Turns out that one of the reasons people experience health improvements on Plan Z is because we get you off of sugar, aspartame and high fructose corn syrup. We get you off corn and wheat (with the exception of the bread sticks). You eat a whole food, non-processed diet.
And we educate you.
I will say it one more time: At least 60% of the value of the diet is the re-education you get. If you choose not to read the manual from cover to cover and read the coaching memos and watch the videos we recommend, then you are short-changing yourself.
If you don’t participate in the 2nd Tuesday call or listen to the recording, then you are lowering your chances of long-term success. Sorry that’s just the way it is.
The Standard American Diet (SAD) is fattening and sickening us.
In the documentary Genetic Roulette: The Gamble of Our Lives, Jeffrey M. Smith makes a case for avoiding GMOs (Genetically Modified Organisms) in our food supply.
If you have every wondered why Plan Z asks you to eliminate certain foods you believed were healthy, then you will want to get the rest of the story.
The crops grown in American that contain GMOs are these:
- Soy
- Corn
- Cottonseed (for oil)
- Canola (for oil)
- Sugar beets (for sugar)
- Papaya (Hawaiian and Chinese)
- Zucchini
- Yellow Crookneck Squash
- Alfalfa (for hay)
Of course, the silage from genetically modified alfalfa makes it into our cattle, which is why the grass fed, free range movement is so important.
Anyway, here’s the documentary (above). Watch the first ten minutes and decide for yourself if this is something you want to learn more about.
If it makes you half as angry as it made me, you will benefit.
So will your family.
Stay angry my friend,
Harry O Lost Over 150 Pounds on Plan Z
Harry O, the radio show host for KLSS Star 106 in Mason City, IA is one of our most successful dieters to date.
Harry O lost over 150 pounds on Plan Z and has KEPT THAT WEIGHT OFF. He now wears a size 34 jeans. He is saving over $7,000 a year in medication alone and his C-PAP machine is collecting dust in his closet because he no longer needs it!
Harry O lost that weight in a short amount of time. In March of 2010, Harry O weighed 320 pounds. He’d tried many diets in the past but was frustrated with keeping the weight off once the diet ended.
"A lot of people might think, well, you're in radio, you get heard, people look up to you, they talk to you all the time, you've got tons of friends and you have celebrity status -- that doesn't mean anything. I still had a lot of low self-esteem because of my weight...I was extremely frustrated with my appearance.”
As a radio personality who lives his life in the spotlight, each diet failure was frustrating…and humiliating. Although Harry O is a positive guy with a lot of energy, he was getting to the point where he thought he would have to be 320 pounds for the rest of his life.
Life In the Spotlight
However, once Harry O made the commitment to begin Plan Z, his life began to change. Immediately. After losing 14 pounds his first week he got excited. Those losses on his first week motivated him to keep on losing. Since that first week, Harry O continued to lose 47% of his body weight. And as he lost weight, his health continued to improve.
In 2012, Harry’s doctor declared that he is no longer a diabetic. Listen to Harry speak about how he no longer takes any medication, his blood pressure is back to normal and how his doctor called his weight loss the most amazing health transformation he’s ever witnessed.
Sound Familiar?
One of the biggest obstacles to losing weight is the tremendous amount of misinformation in the marketplace. That’s why 60% of the value of Plan Z is in the education you get as part of your Plan Z membership. When Zola started Plan Z, she knew that it would not be truly successful until dieters like Harry O were successful at keeping the weight off. We are proud to have Harry as a radio partner who truly understands the Plan Z diet and happily teaches listeners of KLSS about his success. Harry O changed his life. He inspired more than 1,000 listeners to lose over 30,000 pounds and get their lives and their bodies back.
Seared and Baked Pork Chops
Plan Z Phase: This is a Z2 (ZReduction) recipe.
This is an easy preparation with a homey vibe, when you want comfort food this is a sure bet.
Serving Size: Serves 4
Ingredients:
- 2 Tbl of Bragg’s Aminos (a healthier version of soy sauce)
- 2 Tbl of Worcestershire sauce
- 2 tsp of lemon juice
- ½ tsp of Truvia
- ¼ cup of tomato sauce from a can. Hunt's is a good brand to use.
- 4 pork loin chops. Trim off the fat.
Instructions:
Preheat oven to 375 degrees.
In a bowl blend the Braggs, Worcestershire, lemon, Truvia and tomato sauce.
In a sauté pan (preferably cast iron), spray lightly with olive oil. Sprinkle the chops with grated sea salt.
Heat the pan and sear the chops on one side on medium high so they get a nice crust. I cook the one side for 3 minutes. That gives it a nice crust.
Then either transfer the chops to an ovenproof pan, or if you are using cast iron you can leave them in the same pan. Pour the sauce AROUND the chops so the seared side remains free of sauce. Lift them up to get sauce underneath. Roast at 375 degrees until the internal temperature reaches 160 degrees. This should take about 20 – 30 minutes.
Put the chops on a plate and drizzle on the sauce remaining in the pan.
I served these with simple, roasted onions. If your pan is big enough you can just slice the peeled onion and put it in the pan with the pork shops. Separate them into rings. I actually didn’t have room so I put the onion in another Pyrex pan with just a spray of olive oil. When the pork is done the onions should be done, too. When I served the pork and onions I drizzled a bit more sauce on the onions. If you want you can accompany this with other veggies. It’s your choice but pork and onions go so well together.
Enjoy!
Cheers,
Spicy Chicken Enchilada Stew
Plan Z Phase: This is a Z2 (ZReduction) and Zola To Go! recipe. This dish doesn’t have to cook long to bring you a hearty Mexican stew. It comes together in a flash. I bet it would work well in a crock pot too. This will heat up brilliantly in the microwave at work.
Serving: Serves 4
Ingredients:
- 2 cups of chopped bell peppers
- ½ cup of chopped onion
- 1/3 cup of chopped celery
- 3 cups of organic chicken broth (no sugar)
- 1 Tbl of chili powder (or less to your taste)
- 1 tsp of liquid smoke. Any flavor will work. Mesquite or Hickory.
- 2 tsp of minced garlic (jar garlic will work fine)
- 10 oz of Rotel tomatoes with chilies they can be plain or with garlic and oregano added
- 15 oz of diced, canned tomatoes. Hunts brand has no sugar. You can use the fire-roasted ones, too.
- 24 oz of cooked chicken cut into cubes. I poach my chicken in advance and then cut up*
- hot sauce to taste
Instructions:
Spray large sauce pan or small soup pot with olive oil spray. Add peppers, onion and celery. Cook to loosen. Add the chili powder and the liquid smoke. Stir to incorporate and cook one more minute, stirring often. This fires up the chili powder to activate it. Add the chicken broth, both tomatoes and cook at a nice bubble for 10-15 minutes. This is a thick stew. Add the chicken and heat thoroughly.
Serve. Serving is 1-1/2 cups per person. This is your veggie allotment as well as your protein. You can still have a plain salad if you want one. I found this filling on its own. You can also have your crunch. I recommend Fritos for the Mexican theme.
*To poach chicken breasts just cover them with water and a pan and lightly boil for 15 minutes. Check one of the thickest parts to make sure there is no pink left in the chicken.
Enjoy!
Cheers,
My History with Popcorn
I once went on a two week “popcorn diet.” What a dumb idea that was. My goal was to fit into a dress that was paper thin. They used to call it an “envelope dress” because if you folded it up, it would fit into an envelope. The dress was red. It was practically see-through. In my defense, it was the 80’s – enough said.
The diet worked like this; eat nothing all day. Then make a huge bowl of popcorn and eat it with just salt as a topping and accompany that with large amounts of diet soda. Like I said, it was a really dumb idea; but not for the reasons I thought.
I was under the impression that popcorn was a low calorie snack. I thought it was good for me. This is what the popcorn people will tell you:
“It's hard to believe a snack food that tastes so good can actually be good for you! With suggestions from organizations such as the National Cancer Institute (NCI), the American Dental Association (ADA) and the Academy of Nutrition and Dietetics (A.N.D.), there's no doubt popcorn is a perfectly sensible snack to fit into any meal/fitness plan.
Air-popped popcorn has only 31 calories per cup; oil-popped popcorn has only 55 calories per cup.
When lightly buttered, popcorn contains about 133 calories per cup.
Popcorn is a whole grain, making it a good-for-you food.
Popcorn provides energy-producing complex carbohydrates.
Popcorn contains fiber, providing roughage the body needs in the daily diet.
Popcorn is naturally low in fat and calories.
Popcorn has no artificial additives or preservatives, and is sugar-free.
Popcorn is ideal for between meal snacking since it satisfies and doesn't spoil the appetite.
3 cups of popcorn equal one serving from the grain group.”
What they will also admit when you get to the nutritional information is that popcorn contains 22 grams of carbohydrates per OUNCE! That’s a ticket to Fatville! Carbohydrates convert to sugar during digestion. Adding that much sugar to your system in one swoop will cause your pancreas to go into overdrive and convert all that extra sugar to fat. It has no choice.
I didn’t get fat eating popcorn for two weeks because I didn’t eat anything else, but I sure didn’t do my digestive system any favors. Truth be told, it made me terribly ill. The first few meals of real food that I ate after the popcorn fiasco were a complete disaster. I’ll spare you the digestive details.
I was not smart but I was desperate to fit into that dress.
During this same time began noticing that when I went to the movies I generally walked out feeling really crappy. I usually didn’t eat much (if anything) in the morning, and when I went to an afternoon movie I ordered a medium popcorn and a Diet Coke. That was what I considered a perfect diet lunch for me, to fill up on popcorn and drink diet soda.
Years later, this was still happening. I’d go see a movie and leave the theater feeling lousy. So I decided to investigate. I’ve always been an analytic person; some people would say I’m analytic on steroids. My close friends call me a regular Sherlock Holmes. Once I am curious about something, I do my homework. Why did I consistently feel like garbage when I left the movie theatre? What was going on with me?
I started with the process of elimination. I already knew I was sensitive, if not allergic, to caffeine. Diet Coke is chock full of caffeine. When you order a medium soda in a movie theatre complex you get the equivalent to a very large soda. They can’t charge an arm and a leg for a soft drink and hand you a regular amount so they give you what feels like a gallon of soda.
The first thing I did was cut out the soda. I thought I was getting too much caffeine and that was making me ill. I started drinking sparkling water with my bowl of popcorn.
I still walked out feeling ill after the movie was over.
I popped popcorn at home. I did it with an air popper. I didn’t get sick eating air popped popcorn when I drank sparkling water to go with it. So what gives?
It had to be the oil. The stuff they used to pop popcorn at the movie theatre was what made me sick.
I quit eating popcorn at the movies. It was hard at first. I smelled everyone else’s popcorn. Even my husband sitting next to me was downing popcorn by the handful. I just learned I had to sit there and enjoy my movie even though I could not enjoy the popcorn.
Since then I have learned not to eat popcorn because although it sounds like a great treat when you read what the popcorn people tell you about popcorn, I now know the carbohydrates in popcorn are a culprit that contributed to my weekend weight gain. There were certainly other things too, but popcorn was one thing wrapped in innocence that really was undermining my health and wellbeing.
Let’s compare the crunch of popcorn to the crunch of an apple.
Remember I said that popcorn has 22 grams of carbohydrates per ounce. That’s 6 grams per cup. I’m going to make a leap here and assume that most folks consume about 8 cups of popcorn before they stop eating it; or at least take a break. That’s 48 grams of carbohydrates. Really bad.
Take a nice-sized apple. The apple is 85% water and 12% carbohydrates. That’s about 21 grams of carbs, which is less than half of what the popcorn is. Most people will be satisfied eating one apple at a sitting.
On the glycemic index chart (which measures how much your blood sugar will spike when you eat something), popcorn will come in as high as 89. Pure sugar is 100 on the glycemic index. So eating popcorn at an 89 is almost like eating straight sugar! It doesn’t taste sweet but that’s how your body reacts to popcorn. How high it will rank is really dependent on what kind of corn it was made from and how it was processed but we already know that in the US we breed our corn to be as sweet as possible. The popcorn with the lowest glycemic index will come in at around 60. That’s not enough of an improvement for me to eat it by the bowl anymore.
An apple will rank on the glycemic index at a 38. Anything with a score under 50 will rank as okay to eat in my book.
Now, when I sit down and watch a movie I make Apple “Popcorn.” Sounds silly maybe, but think of it this way. You get the same crunch from an apple as you do with popcorn. You get a lot less carbohydrates and you have something to keep your fingers busy while you watch the movie. It’s also sweet. The kiddies will love it.
Enjoy!
Cheers,
Apple "Popcorn" with Toppings
Plan Z Phase: This is a Z2 (ZReduction) recipe. Let’s compare the crunch of popcorn to the crunch of an apple.
Remember I said that popcorn has 22 grams of carbohydrates per ounce. That’s 6 grams per cup. I’m going to make a leap here and assume that most folks consume about 8 cups of popcorn before they stop eating it; or at least take a break. That’s 48 grams of carbohydrates. Really bad.
Take a nice-sized apple. An apple is 85% water and 12% carbohydrates. That’s about 21 grams of carbs, less than half of the amount of carbs in the popcorn. Most people will be satisfied eating one apple at a sitting.
On the glycemic index chart, (which measures how much your blood sugar will spike when you eat something), popcorn comes in high at 89. Sugar has a glycemic index of 100! So a glycemic index of 89 is almost like eating straight sugar! It doesn’t taste sweet but that’s how your body reacts to popcorn. How high it will rank is really dependent on what kind of corn it was made from and how it was processed but we already know that in the US we breed our corn to be as sweet as possible. The lowest glycemic ranked popcorn will come in around 60. That’s not much of an improvement.
An apple will rank on the glycemic index at a 38. Anything under 50 is “okay to eat” in my book.
The next time I sit down and watch a movie I’m going to have an apple snack instead of snacking on popcorn. Sounds silly, maybe, but think of it this way. You get the same crunch as you do with popcorn. You get a whole lot less carbohydrates and you have something to keep your fingers busy while you watch the movie. It’s also sweet. The kiddies will love it.
Serving Size: Serves 1. Can be multiplied with ease.
Instructions:
Choose an apple. Some people like sweet apples. Some like tart ones. I like Honeycrisp apples. If Granny Smith apples are the Cadillac of apples, then Honey Crisp is the Bentley. Honey Crisp apples cost a bit more but they are the juiciest apples I have ever eaten. They are on the sweet side too. When I cannot get a Honey Crisp I go for Granny Smith or I love the thin skin of a Golden Delicious apple. You decide on your favorite.
At its most simple, you’ll wash and cut your apple into small dice. I cut mine into 1/3 – ½” pieces. I don’t peel it. The skin has lots of vitamins and fiber. Put the apple bits into a bowl and you can eat them 2 or 3 at a time. Just munch on the bits. It takes a long time to eat an apple this way.
Have napkins around or be ready to do a lot of finger licking. This also occupies you while you are watch the movie and makes it take longer to eat the apple. The apple will fill you up.
Toppings:
- Sprinkle with Truvia for a sweeter option
- Sprinkle with Vanilla Powder (find in gourmet stores)
- Sprinkle with Truvia and a bit of Cinnamon
- Sprinkle with a bit of Truvia and Pumpkin Pie Spice mix (my favorite)
- Sprinkle with a bit of Truvia and Apple Pie Spice mix
- Sprinkle with a bit of grated sea salt. Some people love the salt and sweet ying/yang
Going to the theater? Pack this in a zippered baggie. I know the movie theater won’t support me on this one. They want to sell you all that other garbage they have in the cases but until they start offering healthy options we have to do what we have to do. Buy their water. That’ll make them feel better.
The baggie won’t make noise. The crunching of the apple won’t be any louder than the crunching of the popcorn. It’s a BIG YUM.
Enjoy!
Cheers,
Crabcakes II
Plan Z Phase: This is a Z2 (ZReduction) recipe.
I made crab cakes previously, and posted that recipe. This one has a bit more jazz to it since I cleared cream for the diet. Serve this with mustard for dipping or use the Louisiana Cream Sauce (from the Salmon with Louisiana Cream Sauce recipe, like I did). With this dish you will not be allowed your breadstick/crunch option as it’s in the crab cakes!
Serving Size: Serves 3. Can be doubled easily.
Ingredients:
- scant ¼ cup of breadcrumbs (you can buy the commercial ones or make your own by grinding your breadsticks)
- ¼ cup of red bell pepper, minced (really teeny)
- ¼ cup of green bell pepper, minced
- 1 Tbl of minced celery
- 1 tsp of diced fresh basil or parsley (you can use dried too, but the fresh will taste better)
- 6 – 12 drops of hot sauce (This is a big variance depending on how spicy you like your crab cakes. It also depends on how hot the sauce you use is. My husband chooses the hottest hot sauces so I had to dial it back.)
- 2 tsp of Worcestershire sauce (if you don’t put hot sauce in or very little, you can increase this. I think this is the secret to a great tasting crab cake)
- 1 egg white
- 1 Tbl of fresh lemon juice
- 1 Tbl of Dijon mustard
- ¼ tsp of onion or garlic powder (I use a bit of both)
- 18 oz of crab meat (you can buy the fancy stuff – lump white – or any other kind in a can)
- 2 Tbl of breadcrumbs (yep, more for the topping)
Instructions:
Preheat your broiler.
Mix everything in a bowl from the first breadcrumbs to the onion/garlic powder. Mix with your hands and make sure the egg gets really well mixed. Then add the crabmeat and mix again. Get yourself nice and gooey.
Form six patties. You can make them thicker or thin. This is not a lot of binder, so be careful. They will be very delicate. When I make mine I sort of put them in my fish and squish out any excess moisture, too. Then flatten to your preference.
Spread the other 3 Tbl of crumbs on a plate. Dip one side of the cake in the crumbs just to get a little more on them (or sprinkle on). This is just for texture and browning. Set them on a plate and then when you have all of them done, put them in the refrigerator for 15 minutes to set.
Spray your sauté pan with olive oil. Fry the first side (brown it). Let them cook for about 3 minutes on medium-high. Don’t try to flip them. They will fall apart if you do.
Then make sure they are in a pan that can handle the heat (or transfer them gently) and put them 6” under the broiler. Broil for 7 – 10 minutes or until the tops have crisped up and are a nice brown (see picture again).
You can make the sauce (if you want) while the crab cakes are in the refrigerator. They are really good with a nice mustard too if you want to keep things easier. Or just plain too.
Deduct just a little from your veggie portion and serve with a veggie on the side or salad.
Enjoy!
Cheers,
Fiesta Salsa Mix
Make a fresh tasting salsa right from your pantry.
Mix ¼ cup of this mildly spicy, citrusy blend with a can of diced tomatoes and chill for the perfect party salsa.
Makes 2 cups salsa, five times.
ZReduction Approved.
Udder Cream
Udderly Smooth skin moisturizers were developed in the heartland of America by a registered pharmacist. Yes, originally, Udderly Smooth was intended for use on dairy cattle. Today we use on dry skin, feet, as a facial moisturizer or part of diabetes or oncology skin care. Your whole family can use Udderly Smooth® daily for smooth, soft skin head to toe.
Featured on MSNBC Your Business, Forbes.com and How It’s Made.
Look for the lotion with the black and white cow spots. Try it and get Udderly Smooth®
Hylands Calms Forte Sleep Aid
Hyland's Calms Forte provides 100% all-natural, temporary symptomatic relief of simple nervous tension and insomnia (sleeplessness). Hyland's Calms Forte works without contraindications or side effects. No drug hangover, no sedatives, just nature's answer to a good night's sleep.
- RELIEF OF OCCASIONAL SLEEPLESSNESS DUE TO STRESS: Natural relief of occasional sleeplessness and restlessness with accompanying stress, anxiousness, nervousness and irritability
- EASY TO TAKE: Easy to swallow tablets to ease tension and promote sleep naturally
- 100 TABLETS = UP TO 100 DOSES of Hyland's Calms Forte tablets
- NATURAL MEDICINE: Naturally relieves the symptoms of nervous tension and occasional sleeplessness. Contains no diphenhydramine. Hyland's is committed to providing natural solutions for families at every stage of life
- SAFE AND NON-HABIT FORMING: Our gentle homeopathic formulas are made with all natural active ingredients. There are no known side-effects and will not conflict with any medications you may be taking
Konjac Root
Glucomannan is a plant-based dietary fiber of the konjac root. It is a water-soluble polysaccharide chain of glucose and mannose, which is used as a food additive as an emulsifier or thickener. It shows properties similar to guar gum and can absorb up to 200 times its weight in water to form a thick gum or gel-like mass. Fiber forms an essential part of the diet as it acts as a bulking agent which forms a feeling of fullness in the body. Since it promotes satiety (feeling of fullness), it can be a good addition to the weight loss program. Glucomannan also helps temporarily relieve constipation and maintain body's lipid levels.
French Crock Pot Rib Roast
Plan Z Phase: This is a Z2 (ZReduction) recipe.
Feels just like you are eating in the French countryside. Big YUM.
This ZReduction recipe calls for 8oz of mushrooms. Typically, this is a no-no on ZReduction, but when you cook mushrooms in this crock pot dish, they cook down so much that they will not affect your weight loss.
Servings: Serves 4 – 6 (at least)
Ingredients:
- 1 (approx) 3 pound, boneless piece of rib roast (lean)
- 1 Tbl of dried herbs d’Provence seasoning
- 1 large onion cut in half and then cut into half rings (thin slices)
- 8 oz of sliced mushrooms
- 2 -3 cups of organic beef broth
- Grated sea salt
Instructions:
Cut the rib roast into large chunks so you can get it to fit into the crock pot. I only cut mine into 3 pieces. This way I could slice it when finished. You can cut them into smaller hunks like stew if you want. It’s up to you. Pile those in the crock pot. Then sprinkle the whole thing with the herbs.
Place the onion ring halves inside. Sort of poke them down with the fork and go ahead and leave some sticking up. Put half of the mushrooms in. Poke those down, too. Some on top is okay.
Then pour on the broth. I say 2 – 3 cups because you want enough broth in there but don’t come up more than 2” from the top because as the meat cooks it will produce more liquid and you don’t want it bubbling out of the top. With just 2 cups mine came really close to the top when cooked, but each pot is a bit different, so keep an eye out.
Then just grate on a bit of sea salt, put on the top and set the crock pot in motion. On high I cooked this 4-1/2 hours. Double that if you are going to do it on low. You can swing a bit one direction or the other on time. The meat won’t care. At the 4 hour point I put in the rest of the mushrooms. This way they didn’t all totally disintegrate. Top back on 'til done. Don’t ever peek. The crock pot will know and each peek they say adds at least 15 minutes to your cooking time.
Serving Suggestions:
This made the most amazing dinner. Take out your meat and cut it. Mine had just a hint of red left in a few bits of the meat. You could cut it with a fork! Then ladle on the onions, broth and bits of mushroom.
I served this with green beans and a side salad and we had plenty. Feels just like you are eating in the French countryside. Big YUM.
Enjoy!
Cheers,