“Healthy Diet and Exercise Should be a Regular Part of Your Life…”
Zero Carbs – Super Healthy Diet

The ET Super Protein Pancake/Waffle can be eaten and cooked in a few different varieties.   The benefit of this recipe is clear.  High in healthy protein, vitamins, nutrition and low in fat and other bad stuff.

The main ingredients I use for the ET Super Protein Pancake is egg whites and tofu.   Other ingredients I add for added nutrition and flavor is walnuts and spinach.   These ingredients are from what I can tell from my research, super rich and packed with healthy protein, vitamins, Omega 3 fatty acids and everything that’s good.

I call this a panacake, because it looks like pancake mix, and you can fry it, and then literally eat it like pancake (maple syrup and all).  I wouldn’t normally recommend the maple syrup and butter, (high in fat and sugar) but if you got to have pancakes, might as well have the ET Super Protein Pancake instead of the crappy high carb, processed flour type.

You may also pour the mix into soups and noodles.  Kids will love it and won’t even know that it’s not pancake mix!  Instead it’s super nutritious tofu and egg whites!

Recipe #1:  Basic and Pure ET Super Protein Pancake.

. 3-5 egg whites

. Half a package of firm tofu.
Note: use firm tofu for a crisper result.  Firm tofus have less water content and hence will work better in this recipe.  In fact, soybeans would work great as well.

. Put in blender

. Mix well.

. Prepare a hot pan, well oiled.
Note: Non-stick pan recommended.

. Pour the ET Super Protein Pancake mix into the pan.

. Flip over after a few minutes until nice and brown.

. Salt and pepper it if you wish
Note: You may even add the salt and pepper in the blender.  Other spices you can add is garlic powder, salt, pepper, chili powder, and tobasco sauce.

. Eat as is, or pour maple syrup and butter on it.
Note: Now, if you plan to use maple syrup, then I wouldn’t recommend using chili powder or tobasco sauce during the blending process, unless you’re very adventurous.

Recipe #2: The ET Super Protein Pancake w/ Omega 3 and Spinach

. Same as above except, add spinach and Walnuts into the blender when mixing.

. Get all 4 ingredients well mixed.

. Fry and eat as normal.

Note:  Spinach is super green food.  Remember Popeye?  Walnuts are super rich in vitamins and Omega 3.  So eat it!

Recipe #3: The ET Super Protein Pancake Mix w/ Bananas

. Just add bananas to the mix.
Note:  Another idea is to blend the banana in a mixer and use it as a maple syrup alternative.  Sounds great huh!

Note:  As you can see, be creative and eat well.

Pictures below is a super pancake w/ Spinach, Walnut, Tofu, Egg Whites.

Super Protein Pancake 1-4

Super Protein Pancake 2-4

Super Protein Pancake 3-4

Super Protein Pancake 4-4

Some tabasco to add some heat…

Keep your kitchen well ventilated, my entire house smelled like bacon after I was done.  (not necessarily a bad thing)

Get your ingrediants ready:
1. Bacon Slices (3-5) or whatever you can eat/ per person.
2. Fish (I personally like Cod or Halibut fillets)
3. Prepare the rice
4. Get some Salsa.

Prepare a non-stick pan to use.  Place your bacon pieces and fry.  let the oil drip towards one side by angling the pan (my preferance since I don’t want oily bacon).  What I do is use a 2nd pan and use it as “leverage” to prop the 1st pan up, that way the oil drips to one end.

Let the bacon fry nicely until it’s the way “you like it”.

Begin preparing the fish by removing excess water.  You can towel or paper dry it (prevents oil from popping.

Remove the bacon after it’s perfect (your way).  Let the pan sit flat now w/ all the oil ready to receive the fish.  Gently glide the fish into the pan..   Fry for about 3 min both sides until they are nice and brown. The time limit may depend on the type of fish you have and the condition of the fish (is it frozen?).   Drain the fish of oil by tilting the pan.. and let it sit a bit.  Salt and pepper the fish, you could even dash it with some garlic powder.

Pour the rice over a plate.  Pour the salsa over the rice or keep it on the side.  Place the bacon and fish on your plate and enjoy!  Damn that’s delicious!

Quick Steps Review:
. Make your bacon (save the oil)
. Use the bacon oil to fry your fish (gives the fish a nice bacon flavor.  Add salt and pepper as needed.  Garlic powder would work too)
. Pour salsa generously over your rice
. Enjoy! and be sure to make enough to share!
Note:  As you can see, be creative and eat well.

Preparing the Bacon. I have the pan tilted slightly (supported by another pan) in order to drain the oil

The Fish Filet I Used

Bacon's almost done... Nice and brown.

Preparing the fish for cooking.. Cleaning and thawing...

The left over oil from the bacon.

Draining the rest of the oil from teh bacon. Wrapped in paper towel.

Cooking the fish in the bacon oil. The bacon flavor gets well into the fish.

Fish cooking in bacon oil

Fish is almost done.. nice and brown.

Doen't that look good?

The Salsa I used...Pace Picante

Fish is pretty much done.... So drain the oil ...

Finished dish.. voila ! Bacon Fish Special!

Surprisingly, the disk is not very oily or greesy.

. Floss daily.  I know this is a pain in the butt, but it does get easier as you do it regularly.  Floss very well and thoroughly.  The more often you do it, the better you get, and the faster you get through it.

. Be mindful of eating hard, stoney, grainy, or chewey foods. Protect your enamel, keep it away from the risk of cracking or chipping. Avoid hard foods.  Be very careful when eating popcorn.  I’ve had more than 1 tooth crack and chip because of kernals.

. Everything else is not that important.  Some say to use a water pik, or mouthwash.  Again, very marginal.  Daily mouthwash could actually be bad for you.

. If you brush and floss well before you sleep, you shouldn’t wake up with morning breath.

. In terms of your teeth and gums, its not a question of if they’ll decay, but how soon and at what rate.  You can slow down this proces by brushing and flossing regularly.

. In many ways, flossing can be considered more important than brushing.  It’s a Must Do.

The glycemic index refers to the tendency of foods to secrete insulin.  The consumption of any foods prompts your body to secrete insulin.  The more insulin your body releases, the more fat that food will potentially produce.  This is great if you need this energy IMMEDIATELY (eg. during or immediately before exercise).  But generally speaking you want to stick to foods that are low insulin producers.

High insulin foods will give you a quick burst of energy.  Whatever energy you don’t use will be quickly stored as fat.  Low insulin foods, slowly release energy for a longer prolonged energy consumption.  The tables below will give you an idea of the glycemic index of your favorite table foods items.

HIGH GLYCEMIC INDEX FOODS
100% — glucose, most breakfast cereals, french bread
80-90% — corn flakes, carrots, maltose, honey, white potatoes, baked potatoes
70-79% — whole grain bread, millet, white rice, Cheerios, Graham Crackers, Honey, Watermelon, White Bagel

MODERATE GLYCEMIC INDEX FOODS
60-69% — white bread, shredded wheat, bananas, raisins, Mars Bars
50-59% — spaghetti, corn, whole cereals, peas, yams, potato chips, white rice, popcorn, brown rice, sweet potatoe, bananas
40-49% — oatmeal, sweet potatoes, navy beans, oranges, orange juice, apple juice.

LOW GLYCEMIC INDEX FOODS
30-39% — pear, peaches, cherries, blueberries, apples, ice cream, skim milk, green beans
20-29% — grape fruit, barley, kidney beans, lentils, fructose
10-19% — soybeans, peanuts, nuts
0-10% — most green vegetables

Note:  A high glycemic index doesn’t necessarily mean the food is bad for you.   eg. Bananas and carrots have relatively high GI’s, but they are high in micro nutrients.  High GI’s mean that the food needs to be used immediatley vs. burning it slowly throughout the day.  It’s almost analogous to fresh fruits and vegetables vs. canned foods.  Canned foods can sit on your shelf for years.  Fresh fruits and vegetables, you need to eat within a week or so.  Thus, a high GI isn’t all bad, just depends on how you utilize that food product.

What are Macro Nutrients? Macro nutrients (macro means BIG) consist of protein, carbohydrates and fat.  These are the “immediate” things your body needs to survive.  With macro nutrients, you can’t last very long, you’ll grow hungry, and soon starve.

What are Micro Nutrients? Micro nutrients (micro means small) consist of vitamins and minerals.  Stuff that your body needs for optimum health.  Your body can go without micro nutrients for a long period of time, but you’ll soon fall prey to disease, sickness, and internal organ failure.

Editor’s Note: Eat a diet consisting of a healthy portion of protein, quality carbs (ie. non-processed), and the good fats.  Try to keep your protein intake to tofu, fish, seafood and white meat.

Protein is the building block for your muscles, so if you’re into body building and exercise, you need a good amount of healthy protein to feed, grow, and repair muscles.

The problem with beef and other red meat is that, along with good protein your taking in alot of other unnecessary “bad stuff”.  So keep your red meat intake to a minimum.

An all protein diet is also unhealthy.  Generally speaking, digesting protein is harder on your body than fat and carbohydrates.  Your body NEEDS good carbs, so don’t neglect them!  If you don’t get enough carbs, your body will break down your protein, and turn them into carbs for you.

You need carbs for energy; it is the fuel for your body.  This process that your body takes to “break down” protein into carbs, is what makes the “high protein” diet work.  This process of “conversion” puts strain on your body, hence burning fat and getting less out of each macro nutrient.  There is alot of waste.  This may sound ideal, “eat alot, and not gain weight”, but very inefficient and unhealthy in the long run.

Having to convert protein to carbs is hard on your liver.  You’re making your digestive system work twice as hard to produce the same amount of fuel.

The better solution is to eat the “proper” intake of good carbs (brown rice, wheat, rye, etc.) along with your intake of good protein.  This way, your body doesn’t starve for the carbs it wants.

You need to really look at your lifestyle and decide what you believe is “proper”.  The more you exercise and work out, the more you’ll need quality protein.  Learn to understand your body, and experiment with what works for you.  Find the best combination of macro and micro nutrients, coupled with what you like to eat, to find an ideal diet you can live with.

The Glycemic Index
We learned that the glycemic index (of foods) is an important determiner of how you feel, how your body digests food, and your overall body weight.

Sugar
The human body was designed to know if you had enough to eat or needed more to eat (to stave off starvation) via the sugar content of foods. (Will elaborate more on this later)

Foods with low sugar content have a lower glycemic index.  Foods with higher sugar content have a higher glycemic index.  Sugar isn’t just about the white powdery kind, but also about the form that it mostly comes in, which is bread, pasta, cookies, candy, and sodas.

Depending on the Glycemic index, your body will react to what you eat, by either using up the energy efficiently, or storing it as fat.  If it stores it as fat, you’ll hear that screaming voice later, “Hey, I’m starving! Go eat some more!!”.  Why doesn’t your body just go and retrieve the fat?  How the heck do I know!?  Actually it will … eventually.  But first, it’s going to send a “hunger pain” signal to your stomach and tell your body.. “yo, I’m starving”.   If you have discipline to avoid this message long enough, sure your body will grab the fat off your mid section.  Most of us don’t.  So read on!

Your body metabolism plays a big factor.  The younger you are, the more you can get away with breaking the rules.  The older you get, you body’s metabolism slows down and you’ll notice that your ass is getting bigger and that your beer belly is pretty much a permanent fixture.

Notice how in some cultures, the women generally get fat and stay fat by the time they reach 30?  This probably means that their overall cultural diet has a very high glycemic index.

So everything you eat has a particular “sugar” rating, the “glycemic index”.  You want to try to stay away from high glycemic foods.  This is particularly hard in today’s “fast food” society.  Even going to the supermarket, how the heck do you know what to buy?  It’s really confusing!  Food you think are healthy, aren’t.  You have to read the labels and become an educated food shopper.

Let’s get to the point here.  Without doing a lot of explaining you want to eat the following foods:
What to Eat:
. Fish (anything (fishy) is good)
. Tofu
. Skim Milk / Non Fat Milk
. Soy Milk
. Water (Probably what you should be drinking on a regular basis)
. Chicken breasts
. Seafood
. Fruits (all kinds)
. Vegetables (all kinds)
. Beans (all kinds)
. seeds & Nuts (all kinds)
. Whole wheat (Any bread / pastry that hasn’t been processed)
. Brown Rice (Any rice w/ the skin/cover on it.
. Whole grains (this is repeating myself, but it’s good to eat any grain that is as “natural” as possible. This means that it hasn’t been processed to remove the fiber and “brown” stuff from the grain.  So, the keep the brown stuff on and eat it!).
. Whole grain noodles
. Whole grain pasta
. Whole grain lasagna

What NOT to eat (Avoid):
. White Grains (this includes anything that has been processed and the fiber has been removed.) eg. white rice, white bread, white noodles, most pasta, spaghetti, lasagna, white __XX__)  This also includes cookies, most pastry, donuts, cake, etc..
. Sodas (coke, pepsi, 7-up, sprite, root beer) Anything Pop.
. Fake juices (cool aid, lemonaid mixes, etc.. etc..)
. Potatoes (similar to white grains)
. Corn (tastes good, but high glycemic index.  Corn is commonly used by farmers to feed livestock.  Why?  Because it’s cheap, and readily available.   They also use corn to take “corn syrup” and “glucose corn syrup”.  A very common “sugar” substitute.  It’s even cheaper than sugar, and that’s why they use it!)
. Most breakfast cereals.  You actually feed your kids this junk?  Not only is most cereal made of white grains, but it’s loaded with sugar.  Absolutely disgusting (well.. it does taste good), but it’s hell on your body!
. Any sugary drinks (read the damn label!.  If the 2nd ingredient says “Corn Syrup”, you know it’s got tons of sugar.  You’d be surprised at what drinks have alot of sugar.  Alot of juices have processed sugar added, snapple, gator aide, etc.. etc..)
. All candies
. Most pastries
. All cookies
. All sweets

What to Eat in Moderation:
. Red Meat
. Dark Meat
. Anything in the “Don’t Eat” list.

The above recommendations are exactly that.  You can take away from it what you will.  The closer you follow these guidelines, the healthier you will feel, the more energy you’ll have, and the leaner you’ll be.

How it Works
The more sugar content (higher glycemic index) whatever you’re eating has, it sends a signal to your body that you just ate a s@#t load of food.  This is how your body works!  Hey, I didn’t make the damn rules!  eg. You eat a piece of chicken breast.  The amount of sugar in that piece of chicken breast signals to your body approximately how much food you’ve consumed.  In other words, the sugar level of the food is what signals the body, not how full your big fat stomach feels!

Example:  Eating a Big Mac, Fries, and a coke is equivalent to eating a 50LB cow (or somewhere like that – estimate only – but you get the picture).

How does this affect your body?  What do you think!  It tells your body, YOU IDIOT, YOU ATE TOO DAMN MUCH!!!.  So what it does is, allocate a very small portion of that Big Mac Combo meal you just ate for current energy consumption and then stores the rest away as FAT.  Why?  Because according to your body, the rest of the food is equivalent to 49LB of a cow that you don’t need right now!

Notice the “high” you get from eating a Big Mac, Fries and Coke?   Feels good right?  Your getting a temporary sugar kick, but soon you’ll notice your energy level drop off precipitously!  Why?  Because your body is busy putting away all that crap as fat storage.  And now you don’t have any current fuel supply to last you the rest of the day.

What happened?  As far as your body is concerened, most of that Big Mac Combo isn’t necessary for the entire day to keep you going.  Thus it stores it as fat.   In reality, your body needs all that food to get through the day, but it can’t because it’s stored away in the back as FAT DEPOSITS.  Like I said, your body just thinks you ate a 50LB COW!

Then after a few hours or so, you feel really hungry again, and you have to eat another Big Mac Combo w/ coke!  The ugly thing is that you just stored away a chunk of that previous Big Mac Combo as fat, and your body is asking for more food instead of just using up the stored fat deposits.

So you feel really hungry again!

How do you avoid this?  Eat moderately.  Eat foods on the recommended list w/ a low glycemic index and  your body will use up most of that energy right now and allocate it for current “fuel burning” use.  It won’t store it away as fat.

What will happen?  You’ll feel less tired (because there’s current fuel to burn now), and you’ll have more energy.  You’ll begin to lose weight and feel better.

If anyone knows a thing or two about business, it’s all about proper inventory management.   Your food intake is like inventory.  You don’t want too much, or else your warehouse get’s too big (you get fat).  You want to stay lean by having (JIT) just in time inventory.

How to Lose Weight Immediately!
. Stop drinking so much damn soda!  I know it’s not easy, but try drinking ice water or lemon water.  No, ice tea is just as bad.  They contain tons of sugar!

Protein vs. Carbs
There’s good carbs and bad carbs.  Ther’s also lean protein and heavy (fatty) protein.

As you get older you just don’t need as much carbs.  Notice what you do at work?  Your behind a desk typing into a computer, stareing at a computer screen!   How much energy do you think your body needs to do that?  Not much.   Heck, most of us don’t even exercise or walk 1/2 mile.

We live in a “drive here and there” society and a “sit here for 8 hours and do your work”, lifestyle..

You just don’t need that much food in order for your body to sit around.  The food you do need will be protein to build and reconstruct cells, organs and muscles.   The small amounts of carbs you take in will get you through the day.

I don’t know why they don’t teach you this stuff at school.  They should, and perhaps we wouldn’t be the fattest country on earth.  I just wish I knew this stuff sooner! Now you have no excuses!

Can somebody please open up a chain of fast food restaurants that cater to this healthier lifestyle?  It sure would make it easier for the rest of us!

The reality is that it’s not easy to follow this regimen.  Most of the foods at the market and at restaurants are completely opposite to what we just learned.

Good luck!

1. Stretch all your joints and muscles.  From head to toe, learn to stretch every part of your body.  Fingers, legs, feet, back, arms, neck, etc..   Stretching keeps your muscles relaxed and  prevents injuries.

2. Two Sets of:
. 50 Pushups (works out your arms, chest, and shoulders)
. 50 Situps (works out your stomach, and back)
. 50 Squats (works out your legs and knees) – use varying stances to exercise different leg muscles.
. 50 Reverse Situps (on your stomach) (works out your lower and upper back)
. Jog in place and count to 25.  (eg. one one thousand, two one thousand, three one thousand… etc..)

Note:  You don’t need fancy machines, tools or gym memberships to do this.   You can do it while watching television or a movie.  If you can’t do 50, then set a lower target number and just do it.  Work your way up as well as increasing your repetitions.

The basic goal is to work out your major muscle groups and “problem areas”.  Chest, Arms, Legs, Stomach, Back & heart.  Keeping your back limber and strong is critical.  It affects your overall posture and well being.   Have a comfortable back, and you’ll feel good all day.  Stretch them, and slowly make them stronger.

If you’re ever serious and looking for some good exercise equipment, check out:
[Wowshopper.com] – An assortment of exercise and fitness equipment
[Gungfu.com] – A mind boggling selection of martial arts and boxing gear.

Word about your diet: Along with exercise, stay away from anything high in sugar or processed low quality carbohydrates (eg. donuts, white bread, pastry, etc).  Eat a healthy portion of lean protein and high fiber carbs.  Just eat and live a balanced life.

If you happen to live in North Orange County in Southern California, check out the Zocenter gym.   Interesting setup that gives you 24/7 access, martial arts, boxing, and weight facility for about $60/month.  www.zocenter.com

Foods Rich in Micro Nutrient Vitamins!! 
I’ve listed the macro nutritient contents (carbohydrates, fats and protein)

Brocolli – (71% Carbs – 9% Fats – 20% Protein)

Spinach - (56% Carbs – 14% Fats – 30% Protein)

Kale - (72% Carbs – 12% Fats – 16% Protein)

Red & Yellow Bell Sweet Peppers –  (81% Carbs – 10% Fats – 9% Protein)  highest volume of Vitamin C – (you thought oranges and grapefruit was high in Vitamin C?  No, Red and yellow bell peppers are the best source with nearly 400% more vitamin C than oranges and grapefruit without the sugar and carbohydrates.

Green Peas - (73% Carbs – 4% Fats – 23% Protein)  Great source of Protein and vitamins!

Cabbage & lettuce -  (70-81% Carbs – 4-% Fats – 15-22% Protein)   Great source of vitamins

Pinto Beans -  (72% Carbs – 8% Fats – 20% Protein)  Great source for protein and vitamins

Lima Beans - (73% Carbs – 3% Fats – 24% Protein)

Garlic - (85% Carbs – 3% Fats – 12% Protein)  – Makes all your food taste good too!  Rich in Calcium, Phosphorus, Victamin C and Vitamin B6!

Highest Protein Content Foods w/ Low Fat and Carbs Ratio – High in rich vitamins too!

Egg Whites - (6% Carbs – 3% Fats – 91% Protein)  – The only thing about egg whites is that it can be high in sodium or salt.  So, try not to add more salt to your egg whites.  Have it w/ Garlic!  Garlic is actually another great source of micro nutrients!!!

Chicken Breast - (0% Carbs – 10% Fats – 90% Protein) – The downside is high cholesterol and it tastes dry!  I personally prefer dark chicken meat.  Dark chicken meat like legs (1% Carbs – 58% Fat – 41% Protein) Yikes!  In case you didn’t know!

Firm Tofu - (15% Carbs – 31% Fats – 54% Protein) – Any soybean or tofu product is super duper!  But firm tofu is even better!  High in protein, low in carbs and fat and rich in vitamin content!  Also has the good fats in it.  No downside to Tofu that I’m aware of.

Shrimp - (3% Carbs – 15% Fats – 82% Protein) – Downside: high in cholesterol.  Shrimp is another great source of protein, eat it raw for the best results!

Fish - Fish is going to be good for you overall.  Eat sushi or sashimi for best results!  Rich in micro nutrients and essential amino acids.  Eat more!

Tuna Fish - (0% Carbs – 8% Fats – 92% Protein) – Downside: high in cholesterol.

Oysters - (24% Carbs – 26% Fats – 50% Protein) – Fresher the better.    Eat them raw for best results.

Clams - (14% Carbs – 12% Fats – 74% Protein) – Clam chowder is good for you too.