In the year of 2012, I am embarking on a weight loss journey that I hope will end with me not only being healthy and whole but also about sixty or more pounds lighter.
After much research, I decided to follow Kathleen DesMaisons’ seven-step plan called ‘Your Last Diet’. Here are my two previous articles where I give more details about this plan. Read all about it and then come back, or simply follow along with me now. Here are the links:
‘Your Last Diet’: Working step 1 ‘Your Last Diet’: Step 1’s breakfast adventure part 1
As I mentioned in my previous two articles, the first step of her diet and exercise plan is to simply focus on eating breakfast within an hour of waking up. That breakfast should contain several grams of complex carbohydrates. A range of 25 to 41.6 grams of protein, depending on your weight, should also be included.
Liquid Protein
After reading lots of nutrition labels, I found it was a struggle to find foods or drinks that had a large number of proteins in it to equal 25 to 41.6 grams.
I made a visit to my trusty health food store. The one nearest to me is called Health Barn. It is located in Greeneville, Tennessee.
I found a liquid protein called TwinLab LPP Regular Hydrolyzed Collagen Protein. It contains 15 grams of protein per a 2-tablespoon serving. That translates to 60 calories. It contains 10 grams of sodium, 1.5 mg Thiamin, 1.7 mg Vitamin B2, 20 mg Niacin, 2 mg Vitamin B6, 400 mcg, Folic Acid, 6 mcg, Vitamin B12, 300 mcg Biotin, 10 mg Pantothenic Acid, 2 mg PABA, 100 mg Choline, and 100 mg Inositol.
Please note: g stands for grams. mg stands for milligrams. mcg stands for micrograms.
When I Googled comparisons, it states that 1 gram = 1,000,000 micrograms 1 gram = 1000 milligrams 1 milligram = 1000 micrograms.
Please note: I included the Amazon link above. Including shipping costs, it looks like I could have saved about three dollars if I had ordered it from Amazon rather than buying it at the health food store.
It also contains the following Essential amino acids: 770 mg L-Lycine, 400 mg L-Threonine, 155 mg L-Methionine, 370 mg L-Phenylalanine, and 30 mg L-Tryptophan*.
* The supplement facts on the bottle indicate that “the L-Tryptophan in the product is naturally present in the protein. It is not added or manufactured.”
The following amino acids are labeled as being both Essential amino acids and Branched amino acids: 655 mg L-Leucine, 280 mg L-Isoleucine, and 450 mg L-Valine.
It also contains 1300 mg L-Arginn, 60 mg L-Cystine, 1390 mg L-Alanine, 1100 mg L-Aspartic Acid, 1950 mg L-Glutamic Acid, 4055 mg Glycine, 155 mg L-Histidine, 2540 mg L-Proline, 490 mg L-Serine, 120 mg L-Tyrosine, 2060 mg L-Hyroxproline, and 160 mg L-Hydroxylysine.
The front of the bottle states: “Contains predigested whey protein, a source of high quality amino acids with B-complex vitamins.”
The back of the bottle claims: “Contains all the essential amino acids derived by enzymatically hydrolyzing the animal protein collagen and whey protein (lactalbumin). The amino acids in this product are naturally present in the protein. They are not added or manufactured.”
The directions suggest that you take two (2) tablespoons daily.
What does it taste like? It is not horrible tasting. I would not call it delicious either. It smells and tastes okay – not great. So I decided to mix it with a strong-tasting juice that would overshadow any of the liquid-protein flavor. In my case, I mixed 2 tablespoons of the liquid protein with V8 V-Fusion Pomegranate & Blueberry 100% Juice. This juice contains 1/2 cup serving of vegetables and 1/2 cup serving of fruit. The vegetables are sweet potatoes, purple carrots, tomatoes, and carrots. The fruits are apples, white grapes, pomegranates, and blueberries. Adding a few cubes of ice and stirring it all together made a very tasty drink.
A note about quick oats versus steel cut oats
I know that many dietitians and nutritionists highly recommend oatmeal. My father and one of my nieces absolutely love it. I could not seem to make myself like it as it was so mushy. Even adding brown sugar did not give it enough redeeming features where I could make myself eat it.
As I researched several nutrition sites, I read about steel cut oats. One site claims that it had a nutty texture. I am a great lover of crunchy foods, so I decided to risk a try.
Quick Oats have a flattened flaky appearance. Steel cut oats look like 3- dimensional seeds the size of half of a kernel of Post Grape Nut cereal.
A cancer dietitian, Julie Lanford MPH, RD, CSO, LDN, on her cancer dietitian.com website, states: “Steel-cut oats are the whole oat kernel, which is cut into two or three pieces using steel discs. They are a better source of fiber than rolled oats, but take longer to cook.”
Looking at the nutrition facts of my quick oats container, per 1/2 cup serving, it is 150 calories and 25 calories from fat. It contains 2.5 g total fat, 0.5 g saturated fat, 0 g trans fat, 1 g polyunsaturated fat, 1 g monounsaturated fat, 0 mg cholesterol, 0 mg sodium, 27 g total carbohydrates, 4 g dietary fiber, 2 grams of soluble fiber, 2 grams of insoluble fiber, 0 g sugar, and 5 g protein. It also contains 10% iron.
Looking at the nutrition facts of my steel oats container, per 1/4 cup dry oats prior to adding milk or water which makes about 1/2 cup serving after cooking, here are the differences between the two:
* The steel cut oats has 1 gram of sugar. The quick oats have 0 grams of sugar.
So the statement about being a better source of fiber does not appear to be accurate. Naturally, both types of oatmeal will have extra calories depending on whether you mix it with water or milk and whether you add some type of sweetener such as fruit, brown sugar, or maple syrup.
So perhaps it is merely a matter of personal preference. For me, food texture is a big factor that determines whether I’m going to like the food or not. If anything is mushy or doughy, even if it is delicious-looking chocolate cake, I am not even tempted or willing to take even one bite.
I absolutely love the texture of the steel cut oats as you actually have to chew your food as opposed to quick oats that slides down your throat. Naturally, if you have a time crunch in the morning, steel cut oats might not be a great solution as it takes 25 to 30 minutes to cook.
What is the most amazing thing? I almost felt like I was working a science experiment. The recipe on the back of the container has you bringing 1.5 cups of either water or milk to a boil in a sauce pan. Then you turn down the heat to medium low, pour in 1/4 cup of the steel cut oats, and stir occasionally over the course of 25 to 30 minutes. It seems inconceivable that that tiny amount of oats can actually soak up most of the water or milk mixture, but it does. Then I added 1 tablespoon of brown sugar and enjoyed every single bite.
One time-saving possibility is to make extra servings and then store them in the refrigerator for up to five days. Four servings utilizes four cups of water or milk and one cup of steel cut oats. Divide them up into four containers. Eat one container the first day and store the other three servings in the refrigerator. Then all you have to do on busy days is microwave it for probably 30 seconds or so, add sweetener, and eat.
Working Step One
In my efforts to work step one of ‘Your Last Diet’ developed by Kathleen DesMaisons, so far, I’ve found 3 nourishing breakfast combos that work for me.
Breakfast combo #1: Eggs, Toast, & Juice mixed with liquid Protein
2 large Eggs: Scrambled or Fried made without milk or salt 1 slice of Whole Wheat Toast 1 tbsp Raspberry Preserves 1 cup of V8 V-Fusion Pomegranate Blueberry 100% Juice 2 tbsp Twinlab LPP Regular Hydrolyzed Collagen Protein Dietary Supplement
Procedure:
Toast one slice of Nature’s Own Honey Wheat Toast. Spread 1 tbsp Raspberry Preserves on it. Spray can with PAM cooking spray and turn heat to high. Scramble two eggs. Do NOT add salt or milk. Add 2 tablespoons of liquid protein to 8 ounces of V8 V-Fusion Juice. Add ice and stir.
Nutrition Facts:
420 calories 90 fat calories 11 g total fat 3 g saturated fat 0 g trans fat 370 mg cholesterol 315 mg sodium 54 g total carbohydrates 1 g dietary fiber 37 g sugars 30 g protein
plus other vitamins and nutrients.
Breakfast combo #2: Open-faced Egg sandwich & Juice mixed with liquid Protein
2 large Eggs: Scrambled or Fried made without milk or salt 1 slice of Whole Wheat Toast 1 tbsp Salad Dressing or Mayo 1 cup of V8 V-Fusion Pomegranate Blueberry 100% Juice 2 tbsp Twinlab LPP Regular Hydrolyzed Collagen Protein Dietary Supplement
Procedure:
Toast one slice of Nature’s Own Honey Wheat Toast. Spread 1 tbsp Salad Dressing on it. Spray can with PAM cooking spray and turn heat to high. Scramble two eggs. Do NOT add salt or milk. Add 2 tablespoons of liquid protein to 8 ounces of V8 V-Fusion Juice. Add ice and stir.
Nutrition Facts:
420 calories 135 fat calories 15.5 g total fat 3.5 g saturated fat 0 g trans fat 375 mg cholesterol 440 mg sodium 44 g total carbohydrates 1 g dietary fiber 27 g sugars 30 g protein
plus other vitamins and nutrients.
Breakfast combo #3: Steel Cut Oats, Prunes, & Juice mixed with liquid Protein
1/2 cup of Steel Cut Oats made with 1/4 cup of dry oats plus 1.5 cups of 1% milk 1 tbsp brown sugar 6 Pitted Prunes 1 cup of V8 V-Fusion Pomegranate Blueberry 100% Juice 2 tbsp Twinlab LPP Regular Hydrolyzed Collagen Protein Dietary Supplement
Procedure:
Lay out 6 prunes. Pour 1.5 cups of milk in a sauce pan and heat to boiling. Pour in 1/4 cup of steel cut oats. Turn to low heat. Stir occasionally. Cook for 25 to 30 minutes until most of milk is absorbed. Add 2 tablespoons of liquid protein to 8 ounces of V8 V-Fusion Juice. Add ice and stir.
Nutrition Facts:
636 calories 55 fat calories 6.25 g total fat 2.75 g saturated fat 0 g trans fat 1 g polyunsaturated fat 1 g monounsaturated fat 15 mg cholesterol 273 mg sodium 109.5 g total carbohydrates 6 g dietary fiber 2 g soluble fiber 2 g insoluble fiber 67 g sugars 33 g protein
plus other vitamins and nutrients.
In the future …
I hope to add to my breakfast options as time goes on. This is a good start however.
To be continued …
Resources:
Radiant Recovery website by Kathleen DesMaisons Amazon link: Potatoes not Prozac by Kathleen DesMaisons, Ph.D., Addictive Nutrition Kathleen DesMaisons’ Radiant Recovery website: Potatoes not Prozac by Kathleen DesMaisons, Ph.D., Addictive Nutrition Amazon link: Your Last Diet by Kathleen DesMaisons, Ph.D. Kathleen DesMaisons’ Radiant Recovery website: Your Last Diet by Kathleen DesMaisons, Ph.D.