Fat Dad » Food

Do Not Drink Coffee to Drown Snacking Temptations

fatdad — Thu, 11 Feb 2010 20:01:25 +0000

My friend Michael Kwan posted about how you should drink coffee to drown your snacking temptations. I want to put a giant caution on this for those trying to lose weight. I posted last year alternatives for coffee lovers but one of the reasons I do not think coffee is a good way to drown your snack cravings is because it can have more calories. Here is from Tim Hortons site…

Tim Horton’s Extra Large
Black Coffee – 0 Calories
1 Cream – 90 Calories
1 Cream & 1 Sugar – 140 Calories
2 Cream & 2 Sugar – 290 Calories
3 Cream & 3 Sugar - 420 Calories

So a coffee with double/double is just as many calories as a small bag of sun chips. If you want a snack then pick up a fruit or vegetable. If your thirsty drink water.

Now if you really want coffee then by all means have a coffee just remember to do things in moderation or enjoy the flavor of black coffee.

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Oatmeal, Raisin, Peanut Butter Pancakes

fatdad — Tue, 29 Sep 2009 17:39:58 +0000

I started phase 3 of the P90X with having sushi every day and found that to be a rather expensive choice. I decided to try another high carb solution which was easy to make and yummy to boot.

People have asked for the recipe so here it is…

I took instant pancake mix and mixed it up as the package suggests. You can choose whatever brand or style of pancakes you like.
Add your various ingredients that you want. I added a 1/4 cup of oatmeal, 1/4 cup of raisins and 2 tbls of peanut butter.
Add a bit more milk or water to bowl if you added dry thing to your mix so that it had the same texture it would have had in step 1.
Pour your pancakes on your pan and either serve or freeze. You can see bellow I put a bunch in the freezer to have for my lunch this week.

My family all have there own favorites. My daughter likes fresh fruit like blueberries, pineapple or blackberries. My son likes his Nutella pancakes (these smell so good).

What would you put in your pancakes?

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Protein Blueberry Muffins

fatdad — Wed, 09 Sep 2009 13:42:21 +0000

These muffins are definitely not low calorie but if you are craving some muffins for breakfast then these muffins will warm your belly.

Ingredients

2 cups (500 mL) all-purpose flour
2 tsp (10 mL) baking powder
1/4 tsp (1 mL) salt
1/2 cup (125 mL) butter, softened
1 cup (250 mL) splenda
2 eggs
1 cup (250 mL) Vanilla Whey
1 cup (250 mL) blueberries

Directions

In bowl, combine flour, baking powder and salt. In separate bowl, cream butter with splenda; beat in eggs one at a time. Mix your Whey powder with water. Gradually stir in the Whey mix. Make a well in center of dry ingredients; pour in liquid and stir just until moistened. Gently fold in blueberries.

Spoon into large paper-lined or well-greased muffin cups, filling to top. Bake in 375°F (190°C) oven for 25 to 30 minutes or until tops are firm to the touch.

Nutritional Information

This recipe makes 12 muffins so this nutritional info based on per muffin. The nutritional information may differ depending on which whey product you use. Mine was 62 grams Carbs, 15 grams Protein and 23 grams of fat with 455 calories.

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Low Carbing on Taco Night

fatdad — Thu, 03 Sep 2009 16:29:35 +0000

My family has Taco Night once a week which is a lot of fun for everyone. We turn on Mexican music, play a game where we try to see how many Spanish words we know and create our taco’s at the dinner table. With certain diets you want to lower your carb intake so the taco shells or wraps might not be the best for dinner.

A quick, nutritional and simple solution is to use peppers. Here is how…

Purchase a round pepper in any colour you fancy.
Cut out the top and remove the seeds and any of the inside which is easy to pick out.
Wash the pepper thoroughly in cold water.
Turn the pepper upside down and place on a baking pan and place in the oven for 15 to 20 minutes at 350.
When the rest of your taco ingredients are ready you can build yours using your pepper by adding meat, lettuce, salsa and cheese.

This drops your carb intake for this meal a 32 grams per 2 taco’s.

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Vanilla Proatmeal

fatdad — Wed, 02 Sep 2009 15:30:21 +0000

With the P90X diet you need to find some interesting ways to slip in protein to your diet. I heard on twitter someone mention proatmeal and this sent me in a hunt on what it is and how to get it. There is a product called proatmeal but it not easily available to purchase online or in a local store. So I made my own, the goal here is a low calorie and high protein oatmeal breakfast.

Ingredients

1 Quacker Instant Oatmeal Lower Sugar Apples & Cinnamon Package
1 Scoop Vanilla Whey Protein Isolate

Directions

Follow the instructions on the instant oatmeal.
Mix-up your whey drink using their instructions. I use water instead of milk.
Pour the Whey mix on to the oatmeal and enjoy

Nutritional Information

The nutritional information may differ depending on which whey product you use. Mine was 24 grams Carbs, 53 grams Protein and 3 grams of fat with 330 calories. If you want a bigger breakfast use 2 packages of instant oatmeal instead of 1.

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Homemade Chocolate Peanut Butter Protein Bar

fatdad — Wed, 02 Sep 2009 02:38:27 +0000

If you watch my video’s you know my little rant I had on Protein Bars. If you check the labels they are all very high in Carbs and should be named Carb Bars. So I found and tried out this recipe.

Ingredients

10 Tablespoons applesauce unsweetened
1/4 Teaspoons vanilla extract
4 Tablespoons oatmeal uncooked
1/2 Tablespoon peanut butter
1 Tablespoon protein powder, vanilla
6 egg whites
1 Teaspoon splenda
1/2 Teaspoon cocoa, unsweetened

Directions

Mix egg whites, uncooked oatmeal, applesauce and remaining ingredients in a large bowl.
Spray microwavable baking dish with non-stick cooking spray.
Pour in mixture and microwave on high for 2 to 3 minutes. Baking time may vary. Ensure the entire surface is thoroughly cooked.
Let cool 30 minutes in the fridge or freezer and serve.

Nutritional Information

The entire batch is 31 grams Carbs, 30 grams Protein and 5 grams of fat with 289 calories. If you split it in to 25% bars then you can do the math.

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Let them Drink Juice!

fatdad — Sat, 02 May 2009 04:02:09 +0000

I know not all calories are created equal but one thing I have been trying to prove with myself is that calories are calories no matter if they are GOOD or BAD and that you can either burn them or let them sink into fat.

With that said I know a lot of people were surprised by the number of calories in coffee. This week I have been looking into juices here are some surprising details…

Dole Orange Juice – 110 Calories
Dole Pineapple Juice – 100 Calories
Dole Apple Juice – 110 Calories
Ocean Spray Cranberry Juice – 130 Calories
Ocean Spray Diet Cranberry Juice – 5 Calories
Langer’s Diet Orange Juice – 30 Calories

The following are all in 8 fluid oz’s.

What type of juice do you drink?

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Coffee Lovers Alternatives

fatdad — Fri, 24 Apr 2009 19:55:08 +0000

Millions of people love there coffee and why not? It’s warm and sweet taste is seductive to the taste buds.

If your on a diet you may find that the calories in your coffee are higher then you think. Let’s take a look at one of the favorite coffee’s and there calories:

Tim Horton’s Extra Large
Black Coffee – 0 Calories
1 Cream – 90 Calories
1 Cream & 1 Sugar – 140 Calories
2 Cream & 2 Sugar – 290 Calories
3 Cream & 3 Sugar - 420 Calories

Now if your looking at coffee adding these Creams and Sugars to your coffee just pumps up that coffee calories.

Let’s look at your alternatives….

Splenda - 0 Calories per Packet
SugarTwin – 0 Calories per Packet
Equal – 2 Calories per Packet
Honey – 43 Calories per Packet
Brown Sugar – 15 Calories per Packet
Stevia – 5 Calories per Packet

Creamer – 10 Calories per 1 Tsp.
Milk – 8 Calories per 1 Tsp.
Creamo – 20 Calories per 1 Tsp.

For those that will rant about the horrible artificial sweeteners. I look to the Mayo clinic for details on it.

What do you use in your coffee as an alternative?

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Butter Alternative

fatdad — Sun, 19 Apr 2009 03:36:31 +0000

@GetInShape09 was asking me on twitter about an alternative to butter. I use salsa on most of my foods instead of butter because I like the taste of it.

If you love the taste of butter but not the 70+ calories that butter has you can use butter salt. Here is what it looks like…

As you can see from the picture. It’s 5 calories per 2 grams.

What do you use as an alternative to butter?

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Salad Protein Options

fatdad — Sat, 18 Apr 2009 23:01:12 +0000

I have a salad for lunch every day. To balance my diet I try to ensure that I have a protein with each meal. With a salad there are lots of things you can add to your salad to add protein.

Here are some I have found…

Grilled Chicken is 90 calories for 75 g.

Ground Beef is 90 calories for 50 g.
Ground Turkey is 80 calories for 50 g.

Meatless Ground Burger is 100 calories for 70 g.

Tuna is 90-100 calories for 85 g.

I have tried all these and my favorite is Tuna with the various flavors.

What do you add to your salad?

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