Lavkarbo Pannekaker

Da var det tid for amerikanske pannekaker uten sukker og mel!

Pannekakene har et veldig lavt karbohydrat innhold, og inneholder ikke gluten og sukker. De metter mye mer enn ”vanlige” pannekaker pga mye protein og fett, og gir så godt som ingen blodsukkerstigning. Man vil altså ikke ”kræsje” og føle seg sliten som man ofte gjør 30min-1time etter inntak av mat med mye sukker og raffinert mel. 

Oppskrift lavkarbo pannekaker:

# 200g Philadelphia ost
# 3 egg
# ½ dl Sukrin
# ¼ ts vanilje (økologisk vaniljepulver, ikke vaniljesukker)
# 1 ½ ts bakepulver
# ½ dl fiberHusk

1. Først rører du philadelphiaosten med el-visp til den blir jevn og fin.
2. Bland i sukrin, egg og vanilje i osten. Rør videre med vispen til alt er godt blandet sammen.
3. Rør så fiberHusk og bakepulver. Dette skal svelle i ca 10 minutter.
4. Stek pannekakene, gjerne i ekte meierismør. Vær forsiktig med varmen, da pannekakene lett svir seg!

Den ferdige blandingen blir mer en deig enn røre, så pannekakene må "formes" litt når du steker de i pannen. 

I tillegg lagde jeg bringebærsyltetøy av frosne bringebær og sukrin. Bare tin bærene litt og tilsett sukrin, smak til for å få søthetsgraden du vil ha. Syltetøy kan du lage av hva du vil, men bringebær har minst karbohydrater av de vanlige bærene. 

Til min store skuffelse og forskrekkelse hadde jeg ikke mer fiberHusk igjen i skapet. Jeg prøvde meg derfor frem med noe som heter FiberFin og mandelmel. Det ga god smak, men røren ble litt vanskelig når den skulle stekes, da den fløt utover mer enn den skal. 


Det finnes massevis av oppskrifter til lavkarbo pannekaker, dette er bare èn av de :) 


Oppskriften er hentet fra boken "Bakeglede uten sukker" av Annika Rogneby.

Sukrin!

Det er lett å forville seg i jungelen av kunstige og naturlige søtstoffer som kan oppdrives på markedet.
Blant disse stoffene kan vi blant annet finne:

* Aspartam
* Acesulfam K
* Sukralose
* Xylitol
* Isomalt
* Stevia
* Erythritol

Disse stoffene brukes som regel som erstatning for vanlig sukker (sukrose), og gir søtsmak med enten svært få eller i praksis null kalorier. Dette kan være fordi stoffet er så søtt at det trengs en utrolig liten mengde for å danne søtsmak, at stoffet ikke trekkes inn i blodstrømmen, eller at kroppen ikke klarer å benytte molekylene for energiproduksjon.

Det er mange meninger, studier og ikke minst politikk rundt bruken av disse stoffene. Jeg skal ikke gå nærmere inn på dette nå, men heller skrive litt om det siste stoffet på listen, Erythritol.

Erythritol er en sukkeralkohol og er hovedingrediensen i sukkererstatningen Sukrin.
Stoffet tas opp i tynntarmen, men forbrennes ikke i cellene. Det skilles ut med urinen og gir således null kcal. Det har også null glykemisk indeks, gir altså ingen blodsukkerstigning.

Sukrin kan brukes til å søte nesten hva som helst. Passer f.eks ypperlig for å gi litt søtsmak til bær syrlig frukt om man syns det blir for surt. Det spesielle med sukrin kontra de fleste andre søtstoffer er at det kan brukes i bakverk. Det oppfører seg i stor grad likt som sukker, og mister ikke søtsmak når det varmes opp som mange andre søtstoffer gjør. Sukrin er dog 30% mindre søtt enn sukker, så man må påberegne å bruke litt mer mengdemessig.

Sukrin har en litt "kjølig" ettersmak, og man merker forskjell fra sukker i søtsmaken. Det har veldig lik konsistens som sukker, og føles således likt ut på tungen om man drysser det over f.eks bær.

En av mine favorittkreasjoner med sukrin er sukker/mel-frie pannekaker. Legger ut oppskriften her i morgen!

Hvor tar fettet veien når vi trener?

Lurt på hva som skjer med fettcellene når du står på mølla og løper for harde livet?
Kom over en kortfattet og grei artikkel på http://www.forskning.no/ som omhandler dette temaet. Artikkelen er skrevet av journalist Hanne Jacobsen.
Interessant lesning for de spesielt interesserte :)

Kort fortalt spaltes triglyserider som består av tre frie fettsyrer og et glyserolmolekyl av enzymer som aktiveres av blant annet adrenalin og noradrenalin. De frie fettsyrene går så ut i blodet og inn i muskelcellene der de brukes i mitokondriene for å generere ATP;energi.

http://www.forskning.no/ er forøvrig en veldig god side for nysgjerrige sjeler som lurer på alt og ingenting!

Link til artikkelen:
http://www.forskning.no/artikler/2011/mai/289659

Marius

Kos til kvelds

Hva egner seg egentlig som et sunt kveldsmåltid?
Etter min mening er kokt egg, avocado, tomater og kalkunpålegg gode forslag som skaper en fin sammensetning av næringsstoffer.

Mye protein og sunne fettsyrer, samt litt langsomme karbohydrater fra tomat og avokado. Krydre gjerne med pepper og friske urter, så har du et mettende og fristende aftensmåltid! Selv om salt bør unngås i store mengder, kan du gjerne salte eggene med litt Maldon Havsalt.

Engelsk til norsk

Av praktiske grunner forandrer jeg språket på denne bloggen fra engelsk til norsk.
Fra og med neste post vil alt som skrives være på norsk :)

Marius

TO CARB OR NOT TO CARB?

The media is constantly filled with tips and tricks on how to get that beach body and how to be as healthy as possible by cutting down carbohydrate intake. Let's examine the facts and see how it all adds up!

A carbohydrate is one of four macronutrients. These are the substances that provide our cells with energy and allow our bodies to function. The macronutrients are fat, protein, carbohydrate and ethanol (commonly known as alcohol).

These nutrients provide different ammount of energy;


Fat - 9kcal/gram
Protein - 4kcal/gram
Carbohydrate - 4kcal/gram
Ethanol - 7kcal/gram

So we see that carbohydrate does not contain a lot of energy per gram, fat is in fact over double the energy per gram.

So why has the low carb-hype become so popular? Does it work? Is it healthy?


In my opinion and experience, a well planned low-carb diet can work absolute miracles for overweight and obese people.
When you eat carbs, your bloodsugar elevates. This triggers the anabolic hormone insulin. This is a energy-storing hormone that inhibits your own fat from being burned as fuel and increases fat storage in your body.

White bread with jam and juice on the side will in turn store as fat in your body within two hours as almost all the energy is converted to fat. (Bear in mind that this process is affected by your current glycogen stores in muscles and liver. Depleted glycogen stores from heavy training, starving or following a strict low carb diet will make sure the excess carbohydrate is stored as glycogen and not as fat.)
Insulin is also know for increasing inflammation in the body and have several other less fortunate effects on the human body.

Controlling your bloodsugar levels and insulin through a low intake of carbohydrates will in turn increase your fat metabolism from your own fat. Do eat vegetables though, they are mostly low in carbohydrate and elevates bloodsugar only by a small degree because of their low glycemic index (GI).

What is your experience with the low-carb concept? Feel free to comment!

Some studies about low carb-dieting:

http://www.ncbi.nlm.nih.gov/pubmed/20679559 - During the first 6 months, the low-carbohydrate diet group had greater reductions in diastolic blood pressure, triglyceride levels, and very-low-density lipoprotein cholesterol levels, lesser reductions in low-density lipoprotein cholesterol levels, and more adverse symptoms than did the low-fat diet group. The low-carbohydrate diet group had greater increases in high-density lipoprotein cholesterol levels at all time points, approximating a 23% increase at 2 years.

http://www.ncbi.nlm.nih.gov/pubmed/15632335 - Assuming no change from baseline for participants who discontinued the study, mean (SD) weight loss at 1 year was 2.1 (4.8) kg for Atkins (21 [53%] of 40 participants completed, P = .009), 3.2 (6.0) kg for Zone (26 [65%] of 40 completed, P = .002), 3.0 (4.9) kg for Weight Watchers (26 [65%] of 40 completed, P < .001), and 3.3 (7.3) kg for Ornish (20 [50%] of 40 completed, P = .007). Greater effects were observed in study completers. Each diet significantly reduced the low-density lipoprotein/high-density lipoprotein (HDL) cholesterol ratio by approximately 10% (all P<.05),

5 Common Mistakes Dieters Make - Do you?

Millions of people around the world are constantly on a diet.

Different methods of losing weight are virtually endless. However, many dieters make some common mistakes that can drastically lower the rate of their weightloss and the efficiency of their diet. These facts about nutrition might help you with your goal!

1. You eat NUTS.

 - Yes, nuts are a great source of healthy fats, protein and potassium. They can also be a great way to keep hunger at bay when you know it's hours before your next meal. However, nuts are also very dense in calories.

Most nuts, like almonds, peanuts, walnuts and cashews, contain about 600 kcal/100 grams. This means that eating a fair bit of nuts, especially those treated with salt and oil, might wreck your dieting plan by giving you too many calories.
Nuts are good for you, but only to a certain extent.
Control your intake, or you might go nuts when they sabotage your dieting plan!

2. You eat sweet FRUIT in large ammounts.

- Fruits are beyond any doubt healthy and good for you, containing a plethora of vitamins, minerals and antioxidants. Some fruits however also contain large ammounts of sugars that may not be that beneficial when trying to lose the flab.

This is because carbohydrates with a high glycemic load, like sugars, triggers your insulin response. Insulin is a hormone that increases fat storage and makes it harder for your body to burn its own fat.

Among the fruits you should beware of are; bananas, grapes, figs, mangos, cherries and all sorts of dried fruits. Feel free to eat fruits, but don't go bananas!

3. You are a victim of the "LOW FAT-CRAZE".

-Many food products like milk, yoghurt, cheese and meat are often branded with "99% fat free". This must be perfect right?!

WRONG! Many products that are fat reduced are actually higher in carbohydrates and artifical ingredients.
Low fat does in no way mean that the product is more healthy or beneficial when on a diet.
Eating fat and protein is essential to keeping to a diet, as they fill you up more than carbs.

As long as you watch your calories and keep away from high glycemic carbohydrates, eating fat is no problem at all.
Do keep away from transfats though! These are sometimes found in cookies and other processed food that are meant to have a long shelflife.

4. You eat TOO LITTLE.

-Loads of people make this huge mistake. They cut down their energy intake so much that their body goes into starvation mode. This happens because the body thinks there is no food available. This it lowers your metabolism and makes it even harder to get rid of that extra luggage.

It's important to let your weight loss be slow and steady, so that you don't go into starvation mode. 500grams-1kg of fat loss per week is optimal if you actually want to maintain your new weight in the long term. Losing weight quickly pretty much guarantees for a fast weight gain after starving yourself!

5. You WORK OUT BY JOGGING at a slow pace for hours.

- Your workouts when trying to lose the pounds should be intense and short. Running intervals and heavy weight lifting assures that your muscles continue to burn energy long after your actual workout. Working out like this can increase your metabolism by hundreds of calories just by sleeping!

Jogging at a pace you can keep for hours burns calories right there and then, but doesn't give you that "afterburn" like more intense cardio and weight lifting does. So next time you work out make it intense, but no longer than 40 minutes!


These are just some of the common mistakes many people make.

Don't hesitate to ask or comment!

Marius

Web Directories

Health in every bite - Color it up!

Many people today consume way too few fruits and vegetables and their health will probably take a hit for it somewhere down the road. However, it's never too late to increase your intake to fortify your health and lose weight!

AT LEAST five servings of fruits and vegetables a day is recommended to reap the health benefits from nature's bounty. Feel free to aim even higher though, there's practically no limit of how much you can eat of delicious, colorful veggies and fruits. If you're watching your carbs you should however note that sweet fruits like bananas and grapes do contain a fair ammount of sugars.

If you want to optimalize what veggies and fruits you're buying and keeping in your fridge, think COLOR.

A strong and bright color on your veggies is a general indicator of a high content of antioxidants, flavanoids and vitamins. These nutrients all contribute to giving you better overall health and reducing risk of all sorts of diseases. And you'll feel and look great too! What's to lose?

Red treats like strawberries, peppers, tomatoes and pomegrenate, for example, are especially high in vitamin C and a substance called lycopene. Vitamin C is vital for many processes in your body, the production of collagen (essential for young looking skin) and acting as a powerful antioxidant to name a couple.

Lycopene is thought to reduce risk of certain cancers, especially prostate cancer. However lycopene is better absorbed in the intestine if the vegetable has been heated before consumption. Treating tomatoes with heat is therefore essential if you want to increase your intake of this wonderful nutrient.

A very useful and iformative site about nutrition value is http://nutritiondata.self.com/. This website covers pretty much everything when it comes to nutritional value of food. Everything from fresh produce to "add water soups". Check it out if you're curious about what your food really contains!

So next time you're walking around in the grocery store, why not aim to get as many different colors as you possibly can on the produce you buy? Your body will be forever grateful and you will feel good about yourself! =)




*Pictures are credit of http://www.freedigitalphotos.net (thanks to Paul and Nuttakit)

January is over - still battling the pounds?

January is coming to an end and millions of people around the world have joined the gym and been cutting down the carbs and calories since 2011 began. How will the rest of the year look though?

Will the healthy way of eating and exersise continue through the year, or will most simply fall off the wagon and slowly return to the habits that cause overweight, increase risk of numerous diseases and feeling bad about oneself?

This blog will be all about promoting a healthy lifestyle without extreme and often short lived diets. The long lasting results and health benefits does not come from eating cucumber and lettuce for 60 days, then back on the burger and fries track.

Think about it; if it takes you 20 years to gain 50 lbs., is it logical to shed this weight in months or even weeks? It is possible, but it's extremely rare to see this kind of weightloss last.

The large majority of people gain ALL the weight back again within a couple of years, often even faster.
They even gain more than they lost in the first place!

Your body "remembers" your previous weight, and will do everything in its power to get you back up there ASAP!

Therefore, a slow reduction in weight will give the body time to adjust to the new weight, thus controlling your appetite better than if you lose a drastic ammount of flab in a short time.

Stay tuned for tips, advice and mythbusting in this blog about Nutrition - Health - Lifestyle.

Wishing you a healthy and prosperous 2011!