Wednesday, January 26, 2011

SCD Protein Bar Recipe

After days of looking for any protein bar that matched up to all the requirements of the SCD my search turned up I decided to experiment by making my own and the resulting protein bars turned out to be quite delicious and easy to make! So I'm sharing the recipe for all the other slow carbers out there looking for a healthy alternative to the pre-packaged junk at the stores...this bar has no added sugar or chemicals, no dairy, no wheat or gluten, no rice or fruit - it's all natural!

Note: I include a very small amount of Stevia in the recipe - feel free to omit this, but from my research I've found that Stevia doesn't have any negative affects on blood glucose levels so you won't have to worry about that :) Basically it won't spike your blood sugar levels (which is what causes weight gain) it's actually known to help stabilize blood sugar levels and has been used to combat diabetes!

Carrot Pumpkin Protein Bars
Makes 2-4 bars

  • Ingredients:
    • 1/2 tsp of Stevia
    • 1 tbsp. Organic Cacao Powder (make sure you buy pure cacao powder without additives)
    • 1/2 tbsp. Macadamia Nut Oil
    • 1/4 cup Raw Shelled Pumpkin Seeds
    • 1/3 cup Organic Shredded Carrots (chopped up smaller) 
    • 1 tbsp. Organic Peanut Butter (plain without any additives) (melted in microwave)
    • 1 tbsp. Organic Almond Butter (plain without any additives)
  • Instructions:
    1. Preheat Oven to 350 degrees.
    2. Mix stevia, cacao powder, pumpkin seeds, carrots and macadamia nut oil together in a bowl, until well mixed.
    3. Add almond butter and begin to mold into bars. (you can make 2 large bars or up to 4 smaller ones)
    4. Place the bars on a lightly greased cookie sheet.
    5. Lightly coat the bars with melted peanut butter (place in microwave for 1 min)  (for those of you with peanut allergies just substitute almond butter)
    6. Bake for 20-30 min.
    7. Let cool before eating. (they will be a bit chewy and not as hard as regular bars)
  • Nutritional Facts (per a bar, for 2 bars):
    • Calories: 262
    • Protein: 9g
    • Sugars: 4g (naturally occurring from Peanut Butter, Almond Butter, and Carrots)
Another variation you may want to try is to replace the carrots with chopped pieces of avocado - also delicious and holds it's form better ;)

Give them a try and let me know what you think :)

Binge Day #3 in Review

So Sunday was another binge day for the books :) Here's a few pics and list of what we managed to keep down.... (Note: we eliminated the PAGG stack today - need to take one day off each week so this was our day)
  • Breakfast:
    • Hardboiled Eggs & Ganoderma Latte Coffee with Cinnamon
  • Lunch:
    • Gloria's Super Special (we shared this) [see photos below]
      • 2 Tamales
      • 2 Pupusas
      • Fried Plantain
      • Yucca
      • Blackened Rice
      • Black Refried Beans
      • Chips w/bean dip and salsa

  • Afternoon Snacks:
    • Wall Presses & Air Squats
    • Grapefruit Juice
    • Ganoderma Coffee w/cinnamon
    • Cinnamon Scone (this was all Joe :)
    • 30 min brisk walk in the cold

    • Dog Birthday Cake (made it for my pug's 3rd bday - tasted like a not very sweet carrot cake so only had a small slice - the rest went to the dogs ;)
    • More Wall Presses and Air Squats

  • Dinner:
    • Rice Penne w/ Goat's Milk Feta, Tomatoes and Onions
  • Late Night Snack (last thing before the fun was over): 
    • Mocha Almond Fudge Soy Ice Cream (yes we finished the pint)

And that concludes our 3rd Binge day on SCD :)

Saturday, January 22, 2011

Results (Wk 1 + 2)

Another week has flown by on the SCD - seems so normal now! And we have some results to share - and they are definitely good ones :)

Here are measurements 2 wks into the SCD (see post #1 for initial measurements):

  • Waist: 23.75"
  • Hips: 33.75"
  • R Bicep (flexed): 9.75"   L Bicep: 9.9"
  • R Thigh: 19"   L Thigh: 18.5"
  • Weight: 103.2 lbs
  • To-date inches lost: 2.35"  Pounds Lost: 1 lb
Joe (my husband):
  • Waist: 33.6"
  • Hips: 40.5"
  • R Bicep (flexed): 15.5"   L Bicep: 14.75"
  • R Thigh: 24"   L Thigh: 23.7"
  • Weight: 196.2 lbs
  • To-date inches lost: 5.2"  Pound Lost: 3.8lbs
As you can see this lifestyle is definitely doing its job! Joe has lost more than myself, but his goal was to lose 20 lbs and mine was to lose 10 lbs of fat and gain 5 lbs of muscle. It's definitely motivating to see results! Joe and I still need to get an official Body Fat measurement to see how we're progressing in that aspect. We hope to get the Dexa body composition scan done soon - although it is a bit pricy here in Austin! 

Tomorrow we'll be concluding our 3rd week on the SCD with another fulfilling cheat day! Among many delightful eats we plan to finish off a pint of mocha almond fudge soy ice cream and enjoy a gluten & dairy-free carrot cake with tofu cream cheese frosting! (i'm sensitive to gluten and dairy - that's why all the non-dairy and gluten-free stuff ;) Will let you know what all goes down in the next post!

I started Tim's section on Running Faster & Farther in the 4HB and took one day of this past week to focus on sprints - although I think I over did it with a mile of just sprints - my hamstrings are still sore! He has some great tips for learning to sprint and jump properly though, so I'm going to try applying them next week - just trying to get over a nasty cold right now! So more to come on that topic!

Another thing - Kombucha - so I know Tim mentions the importance of probiotics and drinking citrus Kombucha, so i've come to the conclusion this must be okay to drink during the SCD...I usually will have one bottle during the week and drink it over the course of 2 days - I get the GT's Organic Raw Citrus Kombucha - only has 2g of naturally occurring sugars - only fruit in it is lemon plus raw Kombucha and all sorts of wonderful probiotics :) 

Finally ordered Policosanol from Swanson's Healthcare products - only $4.29 - will let you know if I see major fat losses with the addition of this supplement - apparently its supposed dramatically increase fat loss when taken in addition to the AGG stack. 

Till next time!

Tuesday, January 18, 2011

Typical Day on the SCD

Thought I'd share what a typical day on the Slow Carb Diet looks like :) I recommend sticking to Organic products as much as you can, just because of all the chemicals in non-organic foods - but you don't have to eat organic if you're on a budget. Also note that you can increase the portion size to whatever your body needs - eat as much of the good food (Lean proteins, legumes, vegetables) as you want - that's the beauty of the SCD! Just remember the 4 main rules:

1) No White Carbs- no bread, wheat, rice (even brown), oatmeal, sugar, milk, dairy, potatoes etc...
2) Repeat the Same Meals - Keep it Simple so you don't fall off track!
3) Don't Drink your Carbs - Drink lots of H20. Coffee and Tea are okay as long as you don't add sugar.
    A glass or 2 of red wine is okay too.
4) No Fruit
5) Binge 1x Weekly and eat whatever you'd like (this keeps your metabolism from plummeting :)


1 Hardboiled Egg, 1/2 Avocado, Few slices of Red Onion, Handful of Spinach topped with balsamic vinegar and olive oil

Black Ganoderma Coffee with Cinnamon


2 Chicken Legs
Salad: Spinach, Sweet Peas, Tomato, Red Onion and Cucumber w/Balsamic Vinegar and Olive Oil
AGG Supplements


Handful of Raw Pumpkin Seeds


2 Chicken Legs
1 cup Pinto Beans
Steamed Broccoli
Decaf Green Tea
1 Glass Red Wine (stick to Cabernet Sauvignon or Merlot - both low in sugar and okay on SCD)

Bon Appetit!

Monday, January 17, 2011

Week 2 - AGG + Ganoderma

Another week of the Slow Carb Diet complete!! Gets easier everyday :) So this week I finally got the AGG supplements, still shopping for a good deal on the Policosanol - Let me know if you know of a great place to buy it :) So far no negative side effects from the supplements, and I just started them 3 days ago so will keep you all posted on any major results with their use. I'm also experimenting with another herbal supplement, Ganoderma Lucidum (known for its many health benefits in the Asian pharmacopeia) - from my research some amazing results have occurred for many users including: weight loss, detoxification and stabilization of blood glucose levels. I personally bought the Ganoderma supplement here: - I bought the ganoderma that is infused into the black coffee - that way every morning while sipping my coffee i'm getting extra health benefits!

Anyways this week I focused on doing intense exercises for at least 45 min per day 5x a week. I incorporated many of Tim's exercises into my routines and supplemented my workouts with them as well. I highly recommend you build the Hungarian Core Blaster (HCB)- easy to make, easy to use, and much better than a kettle bell since the weight is better distributed. Cost me only $15 -not including the free weights of course. (See pg 172 of the 4HB for instructions) I find Tim's cat vomit exercise to feel a bit a odd and I wonder if I it will have any effects, but I'll continue to do it till I see results! Going to post some videos and workout routines later this week - if you need help with a routine just message me :)  Looking forward to reading the section of the 4HB on "Running Faster and Farther" this week as well!

I'm also on the hunt for a good protein powder for the mornings - sometimes I'm in a rush and don't have time to make eggs and all that so Tim suggests doing an unflavored whey protein with ice and water within an hour of waking. I'm getting a lil tired of the beans LOL but working through it - going to try some kidney beans and pinto beans this week - have been doing black and lentils thus far... If you have any awesome Slow Carb recipes please share!

So yesterday was Binge day/Cheat day - moved it up to Sundays since it's much easier to enjoy the benefits of over-eating when you don't have a millions things to do or places to be! Yesterday started out good and by the end of the day I was sick to my stomach but forced the last cup of yogurt down my throat lol!! Here's what Binge day looked like for me:

Sunday Jan 16, 2011:


  • Breakfast: 
    • Hardboiled egg with avocado & tomatoes + balsamic vinegar
    • Fresh-squeezed Grapefruit Juice
    • Black Ganoderma Coffee with Cinnamon and Sugar + Soy Creamer
  • Lunch
    • 2 Fried Eggs with Blueberry Cornbread and agave nectar
    • Lavender Mocha with Soy
  • 30 min Moderate Exercises: Planks, Air Squats, Push ups, Wall Presses, HCB Swings, HCB Upright Rows, HCB Squats, and a variety of ab exercises including those Tim recommends
  • Afternoon Snack
    • Carne Asada Taco
  • Dinner
    • Goat Cheese Quesadilla
    • 2 Chicken Drumsticks
  • Late Night Snack
    • Berry Sorbet Yogurt with Mochi pieces
So far no major weight loss progress....I've lost roughly 1lb but I'm fairly confident I have been replacing fat with muscle - clothes are definitely feeling looser! Will do measurements later this week and see if my weight is considerable affected by the use of the AGG supplements. My husband has lost 5lbs so far. Let me know your progress if you're on the Slow Car diet too!

Monday, January 10, 2011

Week One

Just after Christmas my husband and I stumbled upon Tim's latest book "The Four Hour Body" and it caught out attention! And being owners of an Austin based fitness company we just couldn't resist!

A few hours into the book we decided we would take Tim's lead and change our lifestyle. Let me also mention that we are both very active and health conscious already, but Tim's philosophy made a lot of sense. After all, why couldn't the minimum effective dose be legitimate and his 5 rules to slow-carbing work!

We bagan our first week on the Slow Carb diet last Tuesday after taking our measurements and weights (we are still searching for the proper place to get our body fat measurement). My husband, Joe is 198lbs, hopes to lose 20lbs and attain 10% body fat or less. As for myself, naturally being on the smaller side, I weighed in at 104.2lbs. I hope to lose about 10lbs and replace at least 5lbs with muscle and get to 10% body fat as well and be in the best shape of my life. I also hope that Tim's section on running can help me get to a 19 min 3 mile run. Here are our stats:

  • Waist: 36"
  • Hips: 42.25"
  • R Thigh: 24.5"  L Thigh: 24"
  • R Bicep (flexed): 15.25"   L Bicep: 15"
  • Waist: 24.75"
  • Hips: 34.25"
  • R Thigh: 19"  L Thigh: 19"
  • R Bicep (flexed): 10"   L Bicep: 10"

 At first it was difficult giving up the little things - soy creamer in my coffee or a hint of sugar. But by the time our cheat day rolled around this new lifestyle seemed nothing less than normal.

Today was our cheat day; from now on Monday's are officially our binge day. We began the day with a high protein meal like Tim suggests - scrambled egg whites with red onions and asparagus along with steamed spinach and a glass of freshly-squeezed grapefruit and a cup of coffee w/cinnamon to follow it up with. We found it pretty difficult to actually push ourselves to eat all the things we had been banned from for the past week and literally had to force ourselves to finish our pizza this evening. Throughout the day we did air squats and wall presses and a few ab exercises before and after meals. We also did a high intensity interval & weight training class before dinner and made sure to incorporate citrus and cinnamon throughout the day to keep our blood sugar levels from spiking.

We are still in the process of purchasing the supplements that Tim suggests: pAGG - Policosanol, Alpha-Lipoic Acid, Garlic Extract, and Green Tea Flavanols. If you're doing this diet and have tried this - let us know your experience!

At the end of the day, I feel so full and will probably not stuff myself as much next week! That final chocolate orange bar was definitely too much!!

Looking forward to seeing some amazing results. If you're also doing this diet - let us know how it's working for you!