Official Diet Resource

It is something that continues to raise a lot of questions and discussions from both amateurs and professionals alike. I've done a lot of research into various diet and exercise routines, everything from the Ab Diet all the way to The Zone and in every case, it is very clear that no diet program will be truly effective without coupling it with at least a basic exercise routine.

There are many different exercise machines and regiments that are advertised and promoted by various infomercials, gyms, health clubs, and even your friend up the street, but the one thing to remember is that in order for an exercise routine to work, you must actually do it, and on a consistent basis.

Recently, I started reading a new book entitled "The Shaolin Workout". This book, written by Shi Yan Ming takes a look into the exercise routines of the famous Shaolin Warriors of Northern China. From what I've read so far, I would highly recommend this book to anyone who is interested in finding an excellent exercise routine and getting into better shape.

If you get the chance, check this book out, it is a quick read and can go very far to helping you achieve all your health goals.

With so many Dr Atkins recipe books out I thought I'd give you a variation to his bake mix so that if you wish you can use not only my recipes, but other recipes using Dr. Atkins low carb mix as a template and create many of your own low carb recipes for a fraction of the cost.

My Version of Atkins Bake Mix

Ingredients:
1 cup soy flour
2 cups soy protein isolate
2 Tablespoons baking soda
1 Teaspoon salt
2 Tablespoons Splenda

Sift together then store and use as you would Dr. A's. It's much cheaper and things come out about the same.

**You could try substituting soy powder (milder taste) for the soy flour and substituting egg protein for soy.

SERVING SIZE,one roll (of 18). CARBS PER SERVING,: 2.8 grams of carb.
SERVING SIZE,one roll (of 16). CARBS PER SERVING,: 3.1 grams of carb.
SERVING SIZE,one roll (of 12). CARBS PER SERVING,: 4.2 grams of carb.

Ingredients:
¾ cup cold water plus 2 Tablesps (very important)
6 Tablesps butter (¾ stick)
¾ cup vital wheat gluten flour)
1/3 cup unbleached, all-purpose wheat (white) flour
trace of salt (two light shakes or to taste)
3 eggs *
1 egg white

Preheat oven to 420°F. Have ready one large, nonstick, heavy-gauge metal cookie sheet. Put the water and the butter in a heavy 2-quart saucepan, preferably with a rounded bottom, over medium heat. Occasionally stir the mixture while you wait for the butter to melt.

Meanwhile, thoroughly combine the two flours, and a pinch of salt in a medium-mixing bowl.

As soon as the butter has melted and the mixture begins to simmer, add the dry mix all at once, and stir vigorously with a wooden spoon. Within just a few seconds, the dough will become smooth and leave the bottom and sides of the pan. Keep stirring until no flour shows. Cook for about 10 seconds longer and remove from heat.
Put the hot saucepan on a cold burner or other safe surface. Stir in the eggs, one at a time, mixing well after each addition. At first the dough will appear lumpy. When the whole eggs have been added, the dough will be smooth. It should be creamy and hold peaks with almost no settling. Work in the egg white. Now the dough will be just right; it will still hold its shape, but in softer peaks. It should form mounds that do not spread on the cookie sheet, but sink back and broaden out slightly.

Occasionally, you may need to make a judgment call. Depending on the size of the eggs, the dough may be sufficiently soft even before you add the final egg white. In that case, omit the egg white or add it by the Tablesp. The right consistency makes the best rolls. Dough that is too stiff results in smaller rolls; dough that is too soft (i.e., spreads out wide on the cookie sheet) may result in flat rolls.

If you like, use your electric mixer to work in the eggs. Simply transfer the hot dough from the saucepan to the mixer bowl and beat in the eggs, one at a time. Do not over beat because if you do, the rolls may develop large air pockets. Use a flat beater if you have one.

Put spoonfuls of dough on the cookie sheet, choosing the size you prefer. Use large Teasps or even soupspoons to drop the dough. Place them fairly close together.
Bake the rolls for about 25 to 28 minutes or until they are golden brown and crusty on top. Promptly freeze rolls that you do not plan to use the day they are baked. Take them out of the bag to thaw at room temperature. You can also put the frozen rolls in the oven, set at 350°F (no need to pre-heat), and bake for 5 minutes. You can toast rolls (slice in half), but you need a wide-slot toaster or toaster oven. The rolls toast rapidly, so use the lowest setting.

Save unused rolls in a dry place until rock hard. They will be used for Magnificent Bread Crumbs.

Note: The stone ground whole-wheat flour adds only 1.3 Teasps of flour to each roll (our of a total of 18 rolls). You only gain 6.2 grams of carb for the batch; each whole-wheat roll, based on a count of 18, has 3.1 grams of carb.

Ingredients:
¾ cup cold water plus 2 Tablesps (very important)
6 Tablesps butter (¾ stick)
¾ cup vital wheat gluten flour
1/2 cup stone ground whole-wheat flour
trace of salt (two light shakes or to taste)
3 eggs *
1 egg white

Preheat oven to 420°F. Have ready one large, nonstick, heavy-gauge metal cookie sheet. Put the water and the butter in a heavy 2-quart saucepan, preferably with a rounded bottom, over medium heat. Occasionally stir the mixture while you wait for the butter to melt.

Meanwhile, thoroughly combine the two flours, and a pinch of salt in a medium-mixing bowl.

As soon as the butter has melted and the mixture begins to simmer, add the dry mix all at once, and stir vigorously with a wooden spoon. Within just a few seconds, the dough will become smooth and leave the bottom and sides of the pan. Keep stirring until no flour shows. Cook for about 10 seconds longer and remove from heat.

Put the hot saucepan on a cold burner or other safe surface. Stir in the eggs, one at a time, mixing well after each addition. At first the dough will appear lumpy. When the whole eggs have been added, the dough will be smooth. It should be creamy and hold peaks with almost no settling. Work in the egg white. Now the dough will be just right; it will still hold its shape, but in softer peaks. It should form mounds that do not spread on the cookie sheet, but sink back and broaden out slightly.

Occasionally, you may need to make a judgment call. Depending on the size of the eggs, the dough may be sufficiently soft even before you add the final egg white. In that case, omit the egg white or add it by the Tablesp. The right consistency makes the best rolls. Dough that is too stiff results in smaller rolls; dough that is too soft (i.e., spreads out wide on the cookie sheet) may result in flat rolls.

If you like, use your electric mixer to work in the eggs. Simply transfer the hot dough from the saucepan to the mixer bowl and beat in the eggs, one at a time. Do not over beat because if you do, the rolls may develop large air pockets. Use a flat beater if you have one.

Put spoonfuls of dough on the cookie sheet, choosing the size you prefer. Use large Teasps or even soupspoons to drop the dough. Place them fairly close together.
Bake the rolls for about 25 to 28 minutes or until they are golden brown and crusty on top. Promptly freeze rolls that you do not plan to use the day they are baked.

Take them out of the bag to thaw at room temperature. You can also put the frozen rolls in the oven, set at 350°F (no need to pre-heat), and bake for 5 minutes. You can toast rolls (slice in half), but you need a wide-slot toaster or toaster oven. The rolls toast rapidly, so use the lowest setting.

Save unused rolls in a dry place until rock hard. They will be used for Magnificent Bread Crumbs.

* If possible, weigh the eggs for this recipe. They should weigh between 62.0 grams and 64.0 grams (2.2 to 2.3 ounces). You can find these eggs among large and extra large eggs. If you have no scale, pick the smallest of the eggs in the carton.

Note: This recipe is quick to make. You can use rolls of any size. Use two rolls per serving (or more). For two or three servings of garlic bread, mix 1/3 cup butter with 8 Teasps crushed garlic or 4 Teasps powdered garlic. (1 Teasp crushed garlic has 1.0 gram of carb; 1 Teasp garlic powder has 2.3 grams of carb.)

Ingredients:
¾ cup cold water plus 2 Tablesps (very important)
6 Tablesps butter (¾ stick)
¾ cup vital wheat gluten flour (see Note)
1/3 cup unbleached, all-purpose wheat (white) flour
trace of salt (two light shakes or to taste)
8 Teasps crushed garlic or 4 Teasps powdered garlic
3 eggs *
1 egg white
Parmesan cheese

Preheat oven to 420°F. Have ready one large, nonstick, heavy-gauge metal cookie sheet. Put the water and the butter in a heavy 2-quart saucepan, preferably with a rounded bottom, over medium heat. Occasionally stir the mixture while you wait for the butter to melt.

Meanwhile, thoroughly combine the two flours, and a pinch of salt in a medium-mixing bowl.

As soon as the butter has melted and the mixture begins to simmer, add the dry mix all at once, and stir vigorously with a wooden spoon. Within just a few seconds, the dough will become smooth and leave the bottom and sides of the pan. Keep stirring until no flour shows. Cook for about 10 seconds longer and remove from heat.

Put the hot saucepan on a cold burner or other safe surface. Stir in the eggs, one at a time, mixing well after each addition. At first the dough will appear lumpy. When the whole eggs have been added, the dough will be smooth. It should be creamy and hold peaks with almost no settling. Work in the egg white. Now the dough will be just right; it will still hold its shape, but in softer peaks. It should form mounds that do not spread on the cookie sheet, but sink back and broaden out slightly.

Occasionally, you may need to make a judgment call. Depending on the size of the eggs, the dough may be sufficiently soft even before you add the final egg white. In that case, omit the egg white or add it by the Tablesp. The right consistency makes the best rolls. Dough that is too stiff results in smaller rolls; dough that is too soft (i.e., spreads out wide on the cookie sheet) may result in flat rolls.

If you like, use your electric mixer to work in the eggs. Simply transfer the hot dough from the saucepan to the mixer bowl and beat in the eggs, one at a time. Do not over beat because if you do, the rolls may develop large air pockets. Use a flat beater if you have one.

Put spoonfuls of dough on the cookie sheet, choosing the size you prefer. Use large Teasps or even soupspoons to drop the dough. Place them fairly close together.
Bake the rolls for about 25 to 28 minutes or until they are golden brown and crusty on top.

Preheat oven to 300°F or 325°F. Slice each roll into four or five pieces and spread the garlic butter on one side only. Set the slices on a nonstick, heavy-gauge metal cookie sheet, garlic side up. Sprinkle grated Parmesan cheese on top of the garlic bread slices, using about 1 ounce. Bake for 10 to 12 minutes or until the slices have turned a golden color; the underside of the slices will also turn golden.

Promptly freeze rolls that you do not plan to use the day they are baked. Take them out of the bag to thaw at room temperature. You can also put the frozen rolls in the oven, set at 350°F (no need to pre-heat), and bake for 5 minutes. You can toast rolls (slice in half), but you need a wide-slot toaster or toaster oven. The rolls toast rapidly, so use the lowest setting.

Garlic and cheese add 9.0 grams of carb. A single serving (based on two 3 ½-inch rolls) has 11.1 grams of carb.

Save unused rolls in a dry place until rock hard. They will be used for Magnificent Bread Crumbs.

Ingredients:
¾ cup cold water plus 2 Tablesps (very important)
6 Tablesps butter (¾ stick)
¾ cup vital wheat gluten flour
1/3 cup unbleached, all-purpose wheat (white) flour
trace of salt (two light shakes or to taste)
1 ½ ounces of raisins
3 eggs *
1 egg white

Preheat oven to 425°F. Have ready one large, nonstick, heavy-gauge metal cookie sheet. Put the water and the butter in a heavy 2-quart saucepan, preferably with a rounded bottom, over medium heat. Occasionally stir the mixture while you wait for the butter to melt.
Meanwhile, thoroughly combine the two flours, and a pinch of salt in a medium-mixing bowl.
As soon as the butter has melted and the mixture begins to simmer, add the dry mix all at once, and stir vigorously with a wooden spoon. Within just a few seconds, the dough will become smooth and leave the bottom and sides of the pan. Keep stirring until no flour shows. Cook for about 10 seconds longer and remove from heat.
Put the hot saucepan on a cold burner or other safe surface. Stir in the eggs, one at a time, mixing well after each addition. At first the dough will appear lumpy. When the whole eggs have been added, the dough will be smooth. It should be creamy and hold peaks with almost no settling. Work in the egg white. Now the dough will be just right; it will still hold its shape, but in softer peaks. It should form mounds that do not spread on the cookie sheet, but sink back and broaden out slightly. Occasionally, you may need to make a judgment call. Depending on the size of the eggs, the dough may be sufficiently soft even before you add the final egg white. In that case, omit the egg white or add it by the Tablesp. The right consistency makes the best rolls. Dough that is too stiff results in smaller rolls; dough that is too soft (i.e., spreads out wide on the cookie sheet) may result in flat rolls.
If you like, use your electric mixer to work in the eggs. Simply transfer the hot dough from the saucepan to the mixer bowl and beat in the eggs, one at a time. Do not over beat because if you do, the rolls may develop large air pockets. Use a flat beater if you have one.
Once all eggs have been worked into the dough, stir in 1 ½ ounces of raisins. The raisin rolls will not rise as high, but they will taste terrific.
Put spoonfuls of dough on the cookie sheet, choosing the size you prefer. Use large Teasps or even soupspoons to drop the dough. Place them fairly close together.
Bake the rolls at 425°F to 450°F for about 15 to 18 minutes and check early until they are golden brown and crusty on top. Promptly freeze rolls that you do not plan to use the day they are baked. Take them out of the bag to thaw at room temperature. You can also put the frozen rolls in the oven, set at 350°F (no need to pre-heat), and bake for 5 minutes. You can toast rolls (slice in half), but you need a wide-slot toaster or toaster oven. The rolls toast rapidly, so use the lowest setting.
Save unused rolls in a dry place until rock hard. They will be used for Magnificent Bread Crumbs.

Note: This is a tasty, high-protein, anytime snack that will stick with you. The muffins are fiber-rich (2.5 grams per muffin). These large (2.5 ounces) muffins each have 5.5 grams of carb.

Serving size, one muffin. Carbs per serving,: 5.8 grams of carb. Number of servings 12.
Ingredients:
12 ounces cream cheese, soft
5 eggs
15 packets Splenda sugar substitute
2 Teasps vanilla
1 ½ cups whole almond meal
1 cup unprocessed wheat bran
1 Teasp baking powder
2 Teasps ground cinnamon
1 cup chopped walnuts

Preheat oven to 325ºF. Lightly grease a 12-cup muffin pan (heavy-gauge metal is best). You can also use muffin liners.
Put cream cheese and two eggs in the bowl of an electric mixer. Beat with a flat beater until smooth and fluffy. Add the other eggs, one at a time, beating briefly after each. On slow speed, stir in the rest of the ingredients except the walnuts. When mixture is well blended, stir in the walnuts.
Fill the muffin pans almost to the top. (The muffins will rise only slightly.) Bake muffins for about 20 to 25 minutes or until golden brown. These muffins freeze well. Thaw at room temperature.

Note: . A cranberry muffin has 4.8 grams of carb.

Ingredients:
12 ounces cream cheese, soft
5 eggs
15 packets Splenda sugar substitute
2 Teasps vanilla
1 ½ cups whole almond meal
1 cup unprocessed wheat bran
1 Teasp baking powder
1 cup whole or coarsely chopped (fresh or frozen) cranberries

Preheat oven to 325ºF. Lightly grease a 12-cup muffin pan (heavy-gauge metal is best). You can also use muffin liners.
Put cream cheese and two eggs in the bowl of an electric mixer. Beat with a flat beater until smooth and fluffy. Add the other eggs, one at a time, beating briefly after each. On slow speed, stir in the rest of the ingredients except the cranberries. When mixture is well blended, stir in the cranberries.
Fill the muffin pans almost to the top. (The muffins will rise only slightly.) Bake muffins for about 20 to 25 minutes or until golden brown. These muffins freeze well. Thaw at room temperature

Note: A Blueberry muffin has 4.8 grams of carb.

Ingredients:
12 ounces cream cheese, soft
5 eggs
15 packets Splenda sugar substitute
2 Teasps vanilla
1 ½ cups whole almond meal
1 cup unprocessed wheat bran
1 Teasp baking powder
1 cup whole (fresh or frozen) blueberries
2 Teasps grated lemon peel

Preheat oven to 325ºF. Lightly grease a 12-cup muffin pan (heavy-gauge metal is best). You can also use muffin liners.
Put cream cheese and two eggs in the bowl of an electric mixer. Beat with a flat beater until smooth and fluffy. Add the other eggs, one at a time, beating briefly after each. On slow speed, stir in the rest of the ingredients except the blueberries and lemon peel. When mixture is well blended, stir in the blueberries and lemon peel.
Fill the muffin pans almost to the top. (The muffins will rise only slightly.) Bake muffins for about 20 to 25 minutes or until golden brown. These muffins freeze well. Thaw at room temperature.

Note: This tasty bread is easy to make and is gluten-free. It is best baked in mini loaf pans (3x6 inches or similar). Use three pans for this recipe. Black soybeans are low in carbs and rich in fiber and protein. You can freeze this bread, too. One loaf has 11.7 grams of carb.
Serving size, one slice. Carbs per serving, 1.2 grams of carb.

Ingredients:
8 ounces cream cheese, soft
5 eggs
1 cup rinsed, lightly mashed organic black soybeans, drained
¼ cup whey protein powder
½ cup soy protein powder
1 Teasp baking powder
pinch of salt
1 ¼ cups whole almond meal

Preheat oven to 300ºF or 325ºF. Lightly butter three mini loaf pans (use nonstick pans made of heavy-gauge metal). For easy cleanup and removal, cut strips of waxed paper to fit in the bottom of the pans and allow them to hang over the edge by an inch or two.
Put cream cheese and two eggs in the bowl of an electric mixer and beat with a flat beater until smooth and fluffy. Add the remaining eggs, one at a time, beating briefly after each addition. Add the remaining ingredients and blend at low speed or by hand.
Spoon the batter into the pans and bake the bread for about 30 to 40 minutes or until done. Cool before slicing. Keep refrigerated (keeps for about 3 to 4 days). Freeze bread that isn’t going to be used soon.

Note: This is a tasty banana bread that has a rich banana flavor and is still fairly low-carb.
Serving size, one ½-inch thick slice. Carbs per serving, 4.4 grams of carb.

12 ounces cream cheese, soft
5 eggs
1 cup mashed bananas (about 3 medium-size bananas)
¼ cup soy protein powder
1/3 cup stone ground whole-wheat flour
1 Teasp baking powder
16 packets Splenda sugar substitute
2 Teasps vanilla extract
2 Teasps grated lemon peel (optional)
1 cup unprocessed wheat bran
1 cup whole almond meal

Preheat oven to 325ºF. Lightly butter three mini loaf pans (use non-stick pans made of heavy0gauge metal). Optional: For easy cleanup and removal, cut strips of waxed paper to fit in the bottoms of the pans and allow them to hang over the edge by an inch or two.
Put cream cheese and two eggs in the bowl of an electric mixer and beat with a flat beater until smooth, thick and fluffy. Be sure to eliminate all cream cheese lumps. Add the remaining eggs, one at a time, beating briefly after each addition. Add the next seven ingredients and beat at slow speed. Add the wheat bran and nuts, blending at low speed.
Spoon the batter into the pans and bake the banana bread for about 45 to 55 minutes or until done. Cool before slicing. Keep refrigerated (keeps for about 3 to 4 days). Freeze bread that isn’t going to be used soon.

Note: Each slice of bread yields only 3.6 grams of carb.

Ingredients:
12 ounces cream cheese, soft
5 eggs
1 cup mashed bananas (about 3 medium-size bananas)
½ cup soy protein powder
1 Teasp baking powder
16 packets Splenda sugar substitute
2 Teasps vanilla extract
2 Teasps grated lemon peel (optional)
1 cup unprocessed wheat bran
1 cup whole almond meal

Preheat oven to 325ºF. Lightly butter three mini loaf pans (use non-stick pans made of heavy0gauge metal). Optional: For easy cleanup and removal, cut strips of waxed paper to fit in the bottoms of the pans and allow them to hang over the edge by an inch or two.
Put cream cheese and two eggs in the bowl of an electric mixer and beat with a flat beater until smooth, thick and fluffy. Be sure to eliminate all cream cheese lumps. Add the remaining eggs, one at a time, beating briefly after each addition. Add the remaining ingredients and beat at slow speed. Add the wheat bran and nuts, blending at low speed.
Spoon the batter into the pans and bake the banana bread for about 45 to 55 minutes or until done. Cool before slicing. Keep refrigerated (keeps for about 3 to 4 days). Freeze bread that isn’t going to be used soon.

Note: If you like the tart flavor of cranberries, you will love it. A slice of cranberry bread has 3.2 grams of carb per slice

Ingredients:
12 ounces cream cheese, soft
5 eggs
¼ cup vital wheat gluten flour
¼ cup unbleached, all-purpose wheat (white) flour
1 Teasp baking powder
20 packets Splenda sugar substitute
1 cup unprocessed wheat bran
1 cup whole almond meal
1 ½ cups fresh or frozen cranberries, crushed lightly

Preheat oven to 300ºF or 325ºF. Lightly butter three mini loaf pans (use non-stick pans made of heavy0gauge metal). Optional: For easy cleanup and removal, cut strips of waxed paper to fit in the bottoms of the pans and allow them to hang over the edge by an inch or two.
Put cream cheese and two eggs in the bowl of an electric mixer and beat with a flat beater until smooth, thick and fluffy. Add the remaining eggs, one at a time, beating briefly after each addition. Add the remaining ingredients except for the cranberries. Mix together at low speed. Then fold in the cranberries.
Spoon the batter into the pans and bake the cranberry bread for about 40 to 50 minutes or until done. Cool before slicing. Keep refrigerated (keeps for about 3 to 4 days). Freeze bread that isn’t going to be used soon.

Ingredients:
12 ounces cream cheese, soft
5 eggs
¼ cup vital wheat gluten flour
1/3 cup stone ground whole-wheat flour
1 Teasp baking powder
20 packets Splenda sugar substitute
1 cup unprocessed wheat bran
1 cup whole almond meal
1 ½ cups fresh or frozen cranberries, crushed lightly

Preheat oven to 300ºF or 325ºF. Lightly butter three mini loaf pans (use non-stick pans made of heavy0gauge metal). Optional: For easy cleanup and removal, cut strips of waxed paper to fit in the bottoms of the pans and allow them to hang over the edge by an inch or two.
Put cream cheese and two eggs in the bowl of an electric mixer and beat with a flat beater until smooth, thick and fluffy. Add the remaining eggs, one at a time, beating briefly after each addition. Add the remaining ingredients except for the cranberries. Mix together at low speed. Then fold in the cranberries.
Spoon the batter into the pans and bake the cranberry bread for about 40 to 50 minutes or until done. Cool before slicing. Keep refrigerated (keeps for about 3 to 4 days). Freeze bread that isn’t going to be used soon. There is a negligible gain in total carb of 1.1 grams.

Note: This cracker is so rich and flaky with a delicious buttery taste, these crackers are wonderful for just about any purpose including as plain munchies. One cracker has a mere 0.6 grams of carb.

Carbs per serving ( one cracker) 0.6 grams of carb. NUMBER OF SERVINGS: 90 to 95.

Ingredients:
8 Tablesps butter (1 stick), soft
4 egg yolks
1/3 cup unbleached all-purpose wheat (white) flour
1/3 cup vital wheat gluten flour
salt to taste
freshly ground black pepper to taste
1 Teasp baking powder
1 cup whole almond meal

Once prepared, the dough will need to be refrigerated, so preheat oven to 300ºF or 325ºF shortly before taking dough from fridge. Use two large, nonstick, heavy-gauge metal cookie sheets.
Combine butter and two egg yolks in the bowl of an electric mixer and beat with a flat beater until thick and creamy. Add the remaining yolks and beat some more. Add all the other ingredients, stirring in at low speed or by hand. Refrigerate dough for about 30 minutes or longer, until the dough firms up and can be handled without sticking.
Form balls the size of grapes and put them on a cookie sheet. Allow room for some expansion. Flatten each cracker slightly with your fingertips.
Bake the crackers for 9 to 11 minutes, one cookie sheet at a time. The crackers should be barely golden with a slightly darker edge (avoid having the edges turn too dark). These crackers are great keepers (even at room temperature). They freeze well, too.

Note: Since this didn't rise much, I cut it in half crosswise, then cut each half into 4 slices so they were the size of regular bread. This is better toasted. Makes 8 slices @ 2. NET carbs

Ingredients:
1/4 c ground sesame seeds
1/4 c ground flax seeds (0)
1/4 cup protein powder (2)
1/4 cup soy flour
3 eggs
1/2 c sour cream
1 1/2 t baking powder
1/2 t salt
4 T olive oil
Preheat oven 350. Mix all ingredients together. Pour into greased loaf pan. Bake 25 min. Total: 44 carb (19 NET carbs).

Note: Total: 5 carbs.
This crust had a good texture without much "soy" taste. I would like to try it for sandwiches next.

Ingredients:
3/4 cup soy protein powder or isolate
1/2 cup cream
3 large eggs
seasonings (garlic powder, basil)

Preheat oven to 350 and spray cookie sheet with non-stick spray. Mix protein powder, cream and eggs in bowl with whisk until smooth. Spread on cookie sheet. Bake 20 min. (can add sauce, cheese and toppings and put under broiler for few minutes)

Note: Make 1 standard 1 1/2 lb loaf (8 1/2 x 4" x4") 16 slices=4.8 g ea; 20 slices=3.85 g ea; 22 slices = 3.5 g ea, based on flour being 65g.)

Ingredietnts:
1 c high gluten flour
1/2 cup wheat bran
1/4 c heavy cream
1/2 cup warm water
2 pkts yeast
1 t salt
2 t sugar (the real stuff)
2 T oil

Mix hot water and cream and pour into bread machine (or mixing bowl) pan. Add in yeast, sugar and salt and stir to mix for a second. Let sit for 5 min to let yeast proof. Mix flour and bran and add to water/yeast mixture. Let bread machine mix (or use whatever method you normally use) and let rise one time. (If not using bread machine, let rise in warm, draft free place for 1 hr. Punch down dough (may be slightly wet to touch, but suntill "doughy," not "batter-y". Place in bread pan and let rise for 60 min. Bake at 350 for 25-35 min. (person who came up with recipe let rise 2nd time in her oven and did not disturb it - just turned on the oven when it rose about the pan).
I dumped everything into my bread machine based on the bread machine directions. It only rose about 2" total, but is a great tasting bread with a regular wheat bread texture. I found it a little salty and would cut the salt next time. The crust is real "crusty".

Note: Makes 6 servings @ .7 carbs

Ingredients:
3 eggs
1 pkg. Splenda
dash salt
pinch cream of tartar
3 T cream cheese

Preheat oven to 300. Separate the eggs and add Splenda, salt and cream cheese to the yolks. Whisk this mixture together. In a separate bowl, whip egg whites and cream of tartar until stiff. Using a spatula, gradually fold the yolk mixture into the white mixture, being careful not to break down the whites. Spray a cookie sheet with Pam and spoon the mixture onto the sheet, making 6 mounds. Flatten each just a little. Bake about 35 minutes. Let them cool on sheet for few minutes, then remove to rack and cool.

Here are Seven Health Problems Linked to Excess Weight:

Certain types of cancer
Diabetes
Gallbladder Disease
Heart Disease
High Blood Pressure
High Cholesterol
Stroke

I don't know about you, but if the chance of having some of these things aren't enough to get you to seriously think about losing some weight, then I don't know what will.

It is important that you start with simple everyday things that compounded over time will make a difference in your weight situation. You should check out this ebook, it is pretty cheap, only $9.97 and comes with a lot of additional bonuses that will assist you in meeting your weight loss goals. Here is the link to the website: www.101WaysToLoseWeightQuickly.com

Make sure to do what you can to meet your weight loss goals and avoid these problems. If you need support, ask for it.

Note: Total: 39 carbs
Makes 60 bite-size crackers @ .3 carb ea.

Ingredients:
1 cup wheat bran
2 tbsp oat flour
3 tbsp Designer whey powder
1 tbsp sesame seeds
1 tsp salt
1 1/2 cups water

Preheat oven to 350 and spray cookie sheet WELL. Mix ingredients and pour onto sheet. Spread (this is very watery. Try to get the bran mixture distributed evenly). Bake 10 min, remove sheet from oven, score crackers, and return to oven. Bake 15 min. more. Turn oven off and let sheet sit in oven 1 hour. Remove sheet from oven, and turn oven on to 250. With spatula, turn crackers over, and return to oven for 10-15 min. Turn oven off and let sheet sit in oven 1 hour. (Letting crackers sit in oven while it's off helps them to dry out).

It's obvious to most that exercise will burn calories, right? Well, have you ever wondered exactly how many calories you actually burn by doing some basic exercises?

Here are some fact-oids that I've pulled from various weight loss sources. It makes you think that if you can consistently do 30-60 minutes of these exercises 4 to 5 days a week, you can make a major impact on your caloric balance.

Here are some of the stats, each is based on only 15 minutes of the exercise listed for the average person:

Aerobic Dance: 171 calories
Bicycling at 12 miles per hour: 142 calories
Jumping Rope at 60 to 80 skips per minute: 143 calories
Rowing Machine: 104 calories
Running at a 10 minute/mile pace: 183 calories
Walking at a 20 minute/mile pace on flat ground: 60 calories
Water Aerobics: 70 calories

I don't know about you, but I like to go out for a nice walk in the evening after dinner if the wealther is nice, and if I am out there for an hour, walking at a good pace, I can burn around 300 to 400 calories. Done consistently, this is the start to impacting my weight and also is nice to do with someone special, you hardly imagine that it is exercise.

Note: Total: 12 carbs , 10 slices @ 1 NET carb

Ingredients:
3/4 cup whey protein
1/8 cup "Just Whites" egg white powder
1 Tbsp baking powder
1 pkt splenda
1/8 t salt
1/4 cup heavy cream
3 large eggs
1/8 cup water
3 Tbsp olive oil

Preheat oven 400. Oil a Pyrex loaf pan. Mix all dry ingredients. Add wet ingredients and mix with hand mixer for one minute. Pour into loaf and bake 15-20 min.

I got 10 slices at a little more than 1 carb each by cutting the loaf in half crosswise; then standing each piece on end and slicing into 5 regular bread size slices. I've been told that you can substitute 1/8 cup gluten plus 1 tsp baking powder for the egg white powder, but I haven't tried it yet

First off, what is BMI?

Well, the BMI was introduced in 1990 by the National Heart, Lung, and Blood Institute as part of the first federal guidelines on how to identify, evaluate, and treat people with excess weight.

What did they do that? I've got NO IDEA! All I know is that when this happened, I personally went from being "a little heavy" to "Severely Overweight". And I didn't gain a pound, so what changed? I know that the American population as a whole isn't getting thinner, and I didn't get fatter, so what changed. Well, I think it was that we finally starting admitting that such a large percentage of the American population is overweight.

OK, so here is the formula for calculating your BMI. And for those of you, who like me aren't the best at math, I'll put up a link soon to an web page that will do this calcualtion for you. In the meantime, here it is:

You will need the following information:
Your weight in pounds:
Your height in inches:

Take your weight and divide it by your height in inches, squared then multiply by 705 and this will give you your BMI.

So for me: 250 pounds divided by 76 inches squared times 705 = a BMI of 30.5
Now what does that mean, well... Let's look at the chart:

If your BMI is:
below 18.5 is Underweight
between 18.5 & 24.9 is Normal
between 25 & 29.9 is "Grade 1 Obesity." which means you are moderately overweight
between 30 & 39.9 is "Grade 2 Obesity." which means you are severely overweight
over 40 is "Grade 3 Obesity." which means you are massively overweight

So, I am sorry to say that I am, like a very high number of Americans overweight and need to do something about it.

Note: Total: 7 carb ,8 slices @ .88 carbs , cut this the same way as you would bread.

Ingredients:
3/4 cup soy isolate
2 T powdered egg whites
2 pkts Splenda
2 t baking powder
dash salt
5 T heavy cream
3 eggs, separated
dash cream of tartar
1/4 cup water
1/4 cup oil

Preheat oven 400 and spray 8" loaf pan. Beat egg whites with cream of tartar until stiff. Mix egg yolks, cream, water and oil. Sift in dry ingredients and mix well with electric mixer. Fold in egg whites carefully. Spoon into prepared pan and smooth top slightly. Bake 25 minutes or until bread pulls away from sides of pan and is nicely browned.

Note: Total: 5 carb (4 NET carbs)
Makes 24 thin slices @ .2 carbs

Ingredients:
1/2 c soy isolate
1 t baking powder
3 large eggs
1 T oil
2 T water
2 T heavy cream
2 art. Sweetener
1/2 t cinnamon

Preheat oven to 350 and spray loaf pan with non-stick spray. Mix all ingredients in bowl with whisk until smooth. Spread into bottom of loaf pan. Bake 15-18 min, let cool 5 min. Remove from pan and finish cooling.

This makes a loaf about 1" high and the slices look like biscotti. The bread is a litle dry, but good for making French toast, and toasted with a lot of butter. You can add basil or other herbs instead of the sweetener and cinnamon