November 6th - twofer Tuesday

[Anniesnan]

Morning!

There's a local radio station around here (and I'm sure one where you live, too) that calls Tuesdays "twofer Tuesdays"
I'm not sure how they spell twofer, but that's how they pronounce it:razz:

Anyway - they play two songs in a row by the same artist on Tuesdays.

So, no, I'm not playing you songs or even writing lyrics - that's Max's forte;)

What I'm doing is suggesting that - since today is also Election Day in the US - that we make very conscious choices today and try to make them twofers.

I think most of us on PP do this anyway. My carbs are almost always twofers. They are something that tastes good, but something that's good for me, too.
I seldom eat a carb that isn't a fresh or frozen veggie or fruit.

So, today, I'm going to try to be present all day and make none of my decisions pure habit:D.

Have a wonderful day, everyone.

[Mitra]

Good morning, Agnes :). I like your "twofer" idea. I'm planning to implement it at lunch time by having some gravadlax from Gabe's recipe. Definitely tastes good and is good for you. As I won't be taking part in your elections, I'll keep to applying the ideas on a more domestic level ;).

[Ottawa]

Here is a Twofer Agnes, ;)

Yogurt in Fitday or by the nutrition label shows up as 11.4 (whole milk). Milk generally shows 12 carbs/cup in the form of lactose, or milk sugar, going up with less fat.

Lab tests show (plain, unsweetened) yogurt, buttermilk, and kefir is just 4 carbs per cup. The difference is that when the nutritional content of a food is being determined, the protein and fat levels are what is measured first. After that, everything left is assumed to be carbohydrate. This is called "determination by difference" - subtract the protein and fat calories from the total calories, and the difference is automatically called "carbohydrate."

in cultured milk products, the bacteria that is used in culturing actually eat the lactose - that's the food they use to grow and multiply. In the process, they convert the lactose into lactic acid, which is why these cultured milks have a tangy flavor. This leaves very little actual carbohydrate in the finished product and you can count just 4 grams of carbohydrate per cup of plain yogurt, buttermilk, or kefir that have not had sweeteners/solidifiers, etc. added.

Using this as you basis then you are able to double (Twofer) ... actually almost triple "Threefer" :D the amount of yogurt you can squeeze in when going by carb count.

I got home a little late last night and didn't feel like cooking but definitely needed some protein. The easiest way is with a Yogurt Pudding.

1 cup of cultured, whole milk yogurt, 1 scoop of Whey Protein, an ounce of water to moisten the Whey in the yogurt) and a half cup of cranberries with a shot of sweetener blended for 10 seconds to break up the berries a bit, measures in at
Total: 320 cals
Fat: 10
Carbs: 12 - 2 = 10 ECC
Fiber: 2
Protein: 41

On track for the day and will try to get a walk in at lunch and some form of Aerobic workout tonight. I am looking to get breaks in with my resistance/weights since someone sent me "I meant to mention it when you were wondering why the fat loss was so slow when your calorie intake had naturally reduced so much on IF, but I wonder if the reason both your fat loss rate is 'slow' ('er than you'd like http://forum.lowcarber.org/images/smilies/smile.gif ), and your immune system let the flu get past, is that you are 'overtraining'. I've no doubt you enjoy your workouts. But everything (convincing) I've ever read about the physiology of resistance exercise stresses the importance of at least one intervening rest day in the context of strenuous workouts. Overtraining seems to be implicated in both slow(er) bodyfat loss and compromised immune function."

I had not heard this before but it makes sense and I'll look into it further skipping resistance for interspersed aerobic workouts or just a rest day.

[Gaelen]

twofer Tuesday it is...my twofer today is that I've taken care of two meals (made a double breakfast shake so that I could have one 'in reserve' at work in case the day gets away from me.)

I also made a twofer meal that I packed for lunch, with the extras in their own container for either tomorrow's lunch, or the freezer (I'll decide later).

Now, off to vote before work! Good Tuesdays, everyone!

[Karole]

Hi, everyone, good start to the day !!

I am still playing catch up around the house so will be busy---but never to busy to get in my exercise---exercise definitely is a twofer as it increases my energy level and makes me feel good and (whoops it is a threefer ) cuz it helps with losing the weight too. How can I pass that up???


I awoke early--like 5 a.m.--guess it's the time change. Hopefully I will get adjusted soon as I can barely stay up til 10 at night.

Will check in later--have a great day.

[maxlharris]

On the yogurt, it must be active culture yogurt. The other kind (most commercial varieties) don't have live culture, which eats the milk sugar and produces I don't remember what. The point is, you can probably take half the carbs on an active culture yogurt. You should probably take the full carbs on anything else.

Now, twofers. Two-morrow and Two PM, I have a phone interview with a company that I would have listed as the one I would have most liked to work for coming out of business school. It makes me feel great. And that motivates me towards excellence in the rest of my life.


Livin' on rock-n-roll music
Never worry bout the things we were missing
When we got up on the stage and got ready to play
Everybody'd listen.


The real essence, to me, of being a rock star, is success doing the core thing that is important to you. It doesn't have to be rocking out. But when you're really on it, in the zone and other cliches, and it's working, it's like being on stage and everybody listens. Feeling that is great. The more often it happens, the better.


There's a long road, I've gotta stay in time with
I've got to keep on chasin that dream, though I may never find it
I'm always just behind it.


It's a two-fer, so here's your second half. All things worthwhile are necessarily long roads. And the second hardest part is the start. The hardest part is "keeping time with" it, even when it seems you're "always just behind it." But, if half the fun is getting there, then maybe it's great to be chasing progressively more distant dreams.

Rock out!

[Missy]

Half the fun IS getting there! Right on Max! :D Good Luck twomorrow Mister on your TWOfer interview! I believe in you!!! :)

I like the TWOFER Tuesday idea Annie! :D

My twofer is that I now am fully mindful about my food choices that effects me both very strongly body and soul.

And...as always....the best twofer around is that when I 'give' here...I really end up 'getting' more. I think THAT is wonderful!

Off to vote. It's a BIG election situation in my tiny village today...especially since my husbands BOSS'S are all 'elected'...and this election turnout (of who gets elected) directly effects my husband's well being, therefore MY wellbeing. It's going to be an EXCITING NIGHT! It's time for ME to go place my VOTE for a CHANGE! :D

[hawk]

Max..my husband could attest to that. He's not famous anywhere but our home town.He sure has fun though.Pratices can be long and grueling but necessary.At times it seems that they give their lives so that everyone else can have fun.

I slept last night..Whooo hoo!!! Leg feels ok today. Biked this morning.
I'm having a twofer today...two tests. ONE IS a bone density scan in my legs. "I" think the bones in my legs are fine from the wieght lifting, but we'll see.

Good luck on that interview Max. Keep smiling.You are the Man for the Job!

Voting in my town too... If the woman mayor candidate wins..we play the mayors ball....She's a friend. She lost by 43 votes last time.

[Ammy]

Twofer today...

1. I will work out.
2. I will eat what I have planned and nothing else!

Only a city counsel member to vote on today, and I can't find any information on the candidates, so I won't vote today.

[hawk]

amy..sounds like a mantra..I will work out..I will eat only what I have planned... I think I'll adopt your twofer for the day.

I am putting venison in the crock pot and tonight yummy stew will magically come out of the crock pot.

[Bonnie]

It is a very slow election day here. Democrats outnumber Republicans 8:1. Republican candidates ran no ads. Once the primary was over in September, the election just seemed to disappear.

My twofer for the day is to eat only on plan and get in my treadmill work.

Bonnie

[maxlharris]

Same deal by us. Solid blue, and I have no idea what's up for vote.

[Anniesnan]

Here is a Twofer Agnes, ;)


Using this as you basis then you are able to double (Twofer) ... actually almost triple "Threefer" :D the amount of yogurt you can squeeze in when going by carb count.


Randy - great info! I love plain, unadulterated yogurt with some fresh berries added in:D

[Claudette]

Hi, Y'all,
Great thoughts.

Thanks, Randy, for the into on active, plain yogurt. That gives me some new ideas rather than purchase the lc yogurt in such tiny containers. dh loves those, so I will use my new ideas which will probably be cheaper in the long run.
Your yogurt pudding sounds delish, will have to make. Are the cranberries fresh?

This am, body flex aerobic/toning tape, callenectics 30' tape for legs, core work. Walking tonight with hubby for cardio.

Have a great day voting, all.
Max, good luck with the job interview tomarrow.

Hugs,
Claudette

[Rhyme'n Reason]

Election day here is focused on a couple of issues: eminent domain (which cost two county commissioners their primaries) and judges (because of pay raises voted in while no one was looking). So at least for this election, it's not a red/blue decision.

My twofer for the day: work on drinking herbal tea and get both hydration and warmth. I noticed the last time I was doing PP that I get chilled to the bone very easily, and I'm now shivering as I'm typing.

Food is on plan, but Randy made me crave yogurt. I always carry some in my lunch cooler just in case I need a quick snack. So that became part of my lunch today.

Have a great election day!

[gitfiddle]

Sending positive vibes your way, Max...

Hawk, your crockpot venison stew sounds heavenly!

Good luck everyone who is affected by the elections! I live in a township, so I guess they don't want to know what I think.

I'm doing my "twofer" right now. Eating my lc lunch and posting to the board. A great combination. I had a last-minute luncheon meeting at 10:30, my regular lunch time. I skipped the sandwiches and chips and muffins, etc. and waited to eat until now. I had a ham & swiss wrap with some 6ecc flatbread. It's a great carb bargain. My breakfast was a protein shake with strawberries. My dinner will be some form of chicken breast with vegetables.

[Ottawa]

In Dr. Eades' Blog (http://www.proteinpower.com/drmike/) this month he gives a great article on the aging difference between a low fat high carb proponent, and Jack Lalanne, a fitness buff, extraordinaire that shunned sugar and processed food at an early age.

The referenced video (http://www.youtube.com/watch?v=LJVEPB_l8FU) on Sugarholics is great, and as you follow some of his other links on Youtube you find some amazing clips by Jack Lalanne on eating healthy and exercise.

If you're ever having a down day he has loads of old time television shorts (http://www.youtube.com/results?search_query=Thanks+jacklalanne.&search=Search) that are quite inspiring and relate to eating whole foods without sugar, flour, etc..

There are great ones on lunch, tiredness, etc..

[Feelix]

Good Afternoon!

I went to a used bookstore and picked up a couple of books totally $14.00 Here is what I got.

Sugar Busters (http://www.amazon.com/New-Sugar-Busters-Leighton-Steward/dp/0345469585/ref=pd_bbs_sr_1/002-3418528-4149649?ie=UTF8&s=books&qid=1194382958&sr=8-1) $4.00
You on a Diet (http://amazon.com/gp/product/0743292545/ref=s9_asin_image_3/002-3418528-4149649?pf_rd_m=ATVPDKIKX0DER&pf_rd_s=center-1&pf_rd_r=03YZ82FM8BWMJWAWQRW2&pf_rd_t=101&pf_rd_p=278240701&pf_rd_i=507846) $6.00
Atkin's Best Recipes (http://www.amazon.com/Atkins-Best-Recipes-weight-dishes/dp/B000M43U1K/ref=pd_bbs_1/002-3418528-4149649?ie=UTF8&s=books&qid=1194383024&sr=1-1) $4.00

I picked up another book titled Ultra Metabolism (http://www.amazon.com/Ultrametabolism-Simple-Plan-Automatic-Weight/dp/0743272552/ref=pd_bbs_sr_1/002-3418528-4149649?ie=UTF8&s=books&qid=1194383212&sr=1-1) about a year ago. Has anyone read it?

as far as Twofer Tuesday - I don't know if this counts, but I planned and stayed on it. :-) I have a small headache (i'm sure from withdrawl) but doing ok. YAY!

[maxlharris]

I've looked at UltraMetabolism more than a couple times. It doesn't strike me as real, but then I'm a picky eater, so what I find doable and real might be a very different set from other people. IIRC, it wasn't anything to do with LC, but that's a foggy recollection.

[Ottawa]

Total: 1259 IF: 19/5
Fat: 63
Carbs: 44 -20 = 24 ECC
Fiber: 20
Protein: 138

Over the flu and back to normal.

[Feelix]

I don't know about you, but I like Oprah. She had Dr. Oz on yesterday and gave a recipe to a Green Drink (Oprah called it a glass of fresh). Dr. Oz says he drinks it every morning with his breakfast. It totals 28 carbs. So I ask y'all.... IS IT WORTH IT?

1 cup Spinach
1 cucumber
1 Lemon
1 Lime
1 Small Apple
4 stalks of celery
fresh ginger to taste

[hawk]

The stew was heavenly. My tests today turned up nothing scarey.

[maxlharris]

I don't know about you, but I like Oprah. She had Dr. Oz on yesterday and gave a recipe to a Green Drink (Oprah called it a glass of fresh). Dr. Oz says he drinks it every morning with his breakfast. It totals 28 carbs. So I ask y'all.... IS IT WORTH IT?

1 cup Spinach
1 cucumber
1 Lemon
1 Lime
1 Small Apple
4 stalks of celery
fresh ginger to taste

Hrm. Is that something you really want to drink? Since Oz is really not a fan of low carb and is doing the opposite (and he's grazing all day and eating a lot of soy), I dunno if that's really the model you want to follow.

As for carb content, the carbs are coming from the citrus. If you replaced with berries, it would probably come down a bit.

Me, I'm gonna continue with my 35g of protein, 2g carb Vanilla Cream protein shake.

Spinach beverage? What are we, on Iron Chef?

[Mitra]

As for carb content, the carbs are coming from the citrus. If you replaced with berries, it would probably come down a bit.

The apple, too. But I'd guess the apple's what makes it drinkable. Without it, the carbs would be fine, but it wouldn't be something you'd drink for the flavour!

[Ammy]

I was not able to complete my "twofer" yesterday.
I worked all day, then had to run all over creation to get stuff done, home just in time to INHALE supper, then at a meeting all night..
In other words, no exercise.

But I did stick COMPLETELY to my mealplan!! No "bites", no "munchies".