Tag Archives: 4-hour body

Celebrating Cheat Day!!!

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On the Slow-Carb Diet it’s a RULE that we take off 1 day a week and eat whatever we want!  We spend 6 days eating slow-carb high density foods.  Then – on the 7th day – we spike our caloric and sugar intake with whatever food we want… pasta, breads, fruit, sweet treats…….. YUM!

PHYSICALLY:  This diet will shred body fat with it’s cycling method!

MENTALLY:  This diet will change the way you look at food.  You will begin to see the effect food has on our body… after all, it’s true:  WE ARE WHAT WE EAT!  You will become a student of yourself!

EMOTIONALLY:  It’s a lot easier to make wise food choices when you know you will get to eat “that” in the near future.  I encourage Slow-Carbers to write down the foods their body is screaming for during the week.  Make a CHEAT DAY LIST.  I do this! This is an intense diet and it’s good to rest emotionally.  This seems to give me a new dose of momentum moving into the new week of healthy eating.  After all, even God rested on the 7th day!

One more thing… 
The Slow-Carb Diet teaches us to PLAN AHEAD!  Be intentional with the foods you eat.  🙂

Now, let’s CELEBRATE 
DGW DAY!!!
-dieters gone wild-
Here are some of the DGW food pics from you Slow-Carbers:
 
Here we go – on our way to make the most out of DGW day.  
All I can think about is the 
Whole Foods black & white cake.  
Have you had it?  Ohhhhh, it’s the best.
My kids REALLY like cheat day!  
They are so sweet to participate with me 🙂

 theDELIMA 
They all look amazing, but there are no black & white cupcakes  🙁 

enterDANIELLE
She is my new best friend!  LOL  
She took the time and made sure I got the perfect cupcake!  🙂
H.A.P.P.Y!

I think I can speak for all of us: 
 Cheat day is the best!!!… but we always look forward to getting back to our “normal” eating pattern the next day.  We are ready to have our energy back and we are ready to feel good again at the end of the day!
Am I right?  

What’s your favorite CHEAT DAY food?
Read HERE about what Holly thinks of CHEAT DAY.





THE BEST BEANS THING RECIPE

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This is the fastest, easiest thing to make ever.  
1. Sautee’ ONION and GARLIC in COCONUT OIL for a few minutes.
   (buy it at TROPICAL TRADITIONS – it’s seriously the best- don’t believe me?  Read the review)
2. Add some GROUND CUMIN.  I probably add about 1 tsp.
3. Cook for 1 minute.
4. Add 1 can of diced tomatoes.
5. Add 2 cans of BLACK BEANS.   RINSE THEM FIRST PLEASE!
6. And done.
 I love to add avocado and lime.  
 Now go make it and thank me later 🙂

Slow-Carb: Supplements to Consider

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Our goal is to reduce our body fat, and that is exactly what we will do if we stay committed to this eating plan.  But it is essential that we are feeding our body everything it needs to function properly and be strong. 
 If we neglect this, then we are harming our body. 

The nutrients are at risk of being low during this diet:

POTASSIUM.  MAGNESIUM.  CALCIUM.
This diet will cause excess water loss, 
and that includes electrolytes.  

OPTIONS…

1.  Take a supplement.
2.  Make sure to get these essential nutrients from your food.


P O T A S S I U M

*** 4,700 mg per day of potassium is recommended for an average, healthy 25-year-old man***


AVOCADOS 
CONTAIN 60% MORE POTASSIUM THAN BANANAS.  
AVOCADOS 
CONTAIN 75% INSOLUBLE FIBER.

  • Lima beans, cooked, 4.9 cups (1 cup = 969 mg)
  • Chard, cooked, 4.9 cups (1 cup = 961 mg)
  • Halibut, cooked, 2.6 fillets (half a fillet = 916 mg)
  • Spinach, cooked, 5.6 cups (1 cup = 839 mg)
  • Pinto beans, cooked, 6.3 cups (1 cup = 746 mg)
  • Lentils, cooked, 6.4 cups (1 cup = 731 mg)
  • Salmon, cooked, 3.4 fillets (1 fillet = 683 mg)
  • Black beans, cooked, 7.7 cups (1 cup = 611 mg)
  • Sardines, 7.9 cups (1 cup = 592 mg
  • Mushrooms, cooked, 8.5 cups (1 cup = 555mg)


C A L C I U M
***1,000 mg per day is recommended for an average, healthy 25-year-old man***
  • Salmon with bones, 1.1 cups (1 cup = 919 mg) 

Tim Ferriss says, “Great tasting if you’re a cat” LOL 

  • Sardines with bones, 1.8 cups (1 cups = 569 mg)
  • Mackerel, canned, 2.2 cups (1 cup 458 mg)
  • Tofu, firm, 3.6 cups (1 cup = 280 mg)
  • Collards, cooked, 3.8 cups (1 cup = 266 mg)
  • Spinach, cooked, 4.1 cups (1 cup = 245 mg)
  • Black-eyed peas, cooked, 4.7 cups (1 cup = 211 mg)
  • Turnip greens, cooked, 5.1 cups (1 cup = 197 mg)
  • Tempeh, 5.4 cups (1 cup = 184 mg)
  • Agar, dried, 5.7 cups (1 oz = 175 mg)
Looks like I might need to take a calcium supplement 🙂  


M A G N E S I U M
***400 mg per day is recommended for an average, healthy 25-year-old man***
  • Pumpkin seeds, 2.6 oz (2 oz = 300 mg)
  • Watermelon seeds, dried, 2.8 oz (2 oz = 288 mg)
  • Peanuts, 1.6 cups (1 cup = 245 mg)
  • Halibut, cooked, 1.2 fillets (half a fillet = 170 mg)
  • Almonds, 5 oz (2 oz = 160 mg)
  • Spinach, 2.5 cups (1 cup = 157 mg)
  • Soybeans, cooked, 2.7 cups (1 cup = 148 mg)
  • Cashews, 5.5 oz (2 oz = 146 mg)
  • Pine nuts, 5.7 oz (2 oz = 140 mg)
  • Brazil nuts, 6.3 tbsp (2 tbsp = 128 mg)
*** All this information is found in Tim Ferriss THE 4-HOUR BODY.

For a great boost in reaching your goals, consider joining me this summer on a HEALTH & FITNESS RETREAT!  Now booking for the June 2-6 trip.  Read HERE for details. 

SLOW-CARB MEAL PLAN

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Here is how I’m feeding my family next week.
WEEK 1 Slow-Carb 
 
These are DELICIOUS!  My kids will have them wrapped in unbleached flour tortillas with a little cheese and sour cream, while Jeremy and I – the slow-carbers – will eat it more like a salad.  We will add avocado and fresh cilantro to ours.  SO YUMY, fast and easy!
 
Rachael Ray calls them Brown Rice and Black Bean Burritos.  The kids eat them just like the recipe shows.  Jeremy and I skip the rice and the tortilla and cheese.  I cook with coconut oil instead of EVOO.  These beans are the best and have become a staple in the Benson house.  I make these every week and sometimes we eat them in the morning with eggs!
 
This is a yummy, healthy slow-carb chili recipe.  It can be made in a crock pot – or if I forget to make it in the morning – can cook on the stove for a few hours.  I usually add more bell peppers.
 
Not sure what BAKED FISH I will do yet.  Any ideas?
 
Roasted Asparagus  
All I can say is “More Please!”
 
I have not made this yet, but look forward to trying it.  I will omit the corn chips and mayo, and will probably add a bit more avocado!
 
I eat this almost every day in the summer.  It’s one of my favorite snacks. 
Squash Chips 
Yeah baby!  These make the SCD possible for me!
 
I like to double this to be sure I have leftovers.  I don’t double the corn.  Again,  a small amount of cheese & sour cream for the kids, and avocado, fresh cilantro and lime for the SC peeps.
 

To to cut down on cost, I plan meals that use similar ingredients within the week.  I’ve noticed that we are able to use up the food that we have and throw less out at the end of the week!  For example, WEEK 2 will probably be more Italiany foods and I will not by cilantro and sour cream for that week.  

 

HEALTHY COOKING SHOPPING LIST

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  This list —» lots of meals.  
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Join me in January! SLOW-CARB DIET

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As much as we love this time of year, 
I think we are all looking forward to

 a NEW BEGINNING.  
a FRESH START.  
a NEW YEAR!

thePlan:
by Tim Ferriss! 

Let’s get focused, healthy
 and REACH OUR GOALS! 

This is a 6 WEEK plan that will change your life.  My husband and I have done it multiple times and NEVER FAIL to see results!  

Three years ago I invited a small group of friends and clients to join me in this.  I had read all about the diet and needed to put it to the test.  ACROSS THE BOARD, every person that stuck with it was left with a great testimony!  

it’s HEALTHY
it’s SAFE
it’s TESTED
it’s EFFECTIVE


theDIET 
  • 6 weeks long
  • 6 disciplined days per week
  • 1 mandatory “cheat day” per week
Details HERE.
Here’s a great book by the creator of The Slow-Carb Diet Tim Ferris 

Share pictures, recipes, cheat foods, restaurant experiences, highs, and lows through my Facebook page 

Be sure to ‘LIKE’ it!

Oh, and invite your family and friends to join you!  
It’s more fun with more people!