Many condiments are riddled with all forms of sugar. Before you start reading labels, get familiar with sugar's many disguises.
Keepers
Mustard (except sweetened mustards, especially honey mustard)
Cider and wine vinegars
Most bottled hot sauces (such as Tabasco)
Most salsas
Soy sauce or tamari
Mayonnaise –0 look especially for brands high in monounsaturated fat (example: Saffola)
Sugar-free salad dressings, preferably brands high in monounsaturated fat, such as olive oil (check labels carefully)
Capers
Horseradish
Pesto
Herbs and spices (but watch for mixtures with added sugars)
Lemon or lime juice (1 gram of carb per tablespoon)
Extracts (vanilla, lemon, almond, etc.)
Broth or bouillon
Variable Carbs – Check Labels
Balsamic vinegar
Rice wine vinegar
Worcestershire sauce
Low carb ketchup
Dill pickle relish
Mt. Olive sugar-free sweet pickle relish
Sugar-free salad dressings
Low carb jams and preserves (check labels)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
To Toss
Regular ketchup
Tomato-based chili sauce and cocktail sauce (unless sugar-free)
Salad dressings with sugar
Tartar sauce
Plum sauce, sweet and sour sauce, oyster sauce
Teriyaki sauce
Steak sauce (most)
Most sauces, including barbecue, have a lot of sugar –- check the label
Jams, jellies, preserves
Wednesday, December 30, 2009
Monday, December 28, 2009
KETOSIS STIKS
Question: What is Ketosis?
Answer: A lot of people are confused by the term "ketosis." You may read that it is a "dangerous state" for the body, and it does sound abnormal to be "in ketosis." But ketosis merely means that our bodies are using fat for energy. Ketones (also called ketone bodies) are molecules generated during fat metabolism, whether from the fat in the guacamole you just ate or fat you were carrying around your middle. When our bodies are breaking down fat for energy, most of the it gets converted more or less directly to ATP. (Remember high school biology? This is the "energy molecule.") But ketones are also produced as part of the process.When people eat less carbohydrate, their bodies turn to fat for energy, so it makes sense that more ketones are generated. Some of those ketones (acetoacetate and ß-hydroxybutyrate) are used for energy; the heart muscle and kidneys, for example, prefer ketones to glucose. Most cells, including the brain cells, are able to use ketones for at least part of their energy. But there is one type of ketone molecule, called acetone, that cannot be used and is excreted as waste, mostly in the urine and breath (sometimes causing a distinct breath odor).If enough acetone is in our urine, it can be detected using a dipstick commonly called by the brand name Ketostix (though there are other brands, as well). Even though everyone is generating ketones continuously, this detection in the urine is what is commonly called "ketosis."The higher the concentration of ketones in the urine, the more purple the sticks will turn. {{ more like this color}}The Atkins Diet, in particular, advises people to monitor ketosis as an indication of fat burning. Other reduced carbohydrate diets don't pay much attention to this, or aren't low enough in carbs to make much of an impression on the sticks. (The latter type of diet is sometimes called a "nonketogenic" low-carb diet.)
Why do some people think ketosis is a bad thing?
There is an assumption that if a body is burning a lot of fat for energy, it must not be getting "enough" glucose. However, there is no indication, from studying people on reduced carbohydrate diets, that this is the case (though there is usually a short period of adjustment -- less than a week, in most cases). Although it's true that our bodies can't break fat down into glucose (though, interestingly, they easily use glucose to make fat), our bodies can convert some of the protein we eat into glucose. Indeed, this works well for people who don't tolerate a lot of sugar, because this conversion happens slowly so it doesn't spike blood glucose.
A dangerous condition called ketoacidosis can develop in those with type 1 diabetes, and it is sometimes confused with normal ketosis. The body usually avoids this state by producing insulin, but people with type 1 diabetes are unable to produce insulin. Even most people with type 2 diabetes who inject insulin usually produce enough insulin of their own to prevent ketoacidosis.
THESE FOODS ARE FORBIDDEN DURING INDUCTION
Foods Forbidden on Atkins Induction
Basically, the rule is that anything not on the Acceptable Food List isn't allowed. These include but are not limited to the following:
* Grains and anything made with them, including bread, cake, pastries, or anything else made of flour
* Any food that includes added sugars (list of ingredients that mean "sugar"), which is most processed food
Fruits and fruit juices
* Dairy products except for cheeses and cream in limited quantities as noted on the acceptable foods list
Starchy vegetables such as potatoes, beets, corn, etc. (starchy veggies are listed at the bottom of the low carb food list).
* Legumes (beans and peas)
* Watch out for deli salads, which often have added sugars
* No alcoholic beverages
* No nuts, although they are encouraged after Induction
Basically, the rule is that anything not on the Acceptable Food List isn't allowed. These include but are not limited to the following:
* Grains and anything made with them, including bread, cake, pastries, or anything else made of flour
* Any food that includes added sugars (list of ingredients that mean "sugar"), which is most processed food
Fruits and fruit juices
* Dairy products except for cheeses and cream in limited quantities as noted on the acceptable foods list
Starchy vegetables such as potatoes, beets, corn, etc. (starchy veggies are listed at the bottom of the low carb food list).
* Legumes (beans and peas)
* Watch out for deli salads, which often have added sugars
* No alcoholic beverages
* No nuts, although they are encouraged after Induction
INDUCTION PHASE
Induction is the strictest phase of the Atkins Diet, marked by a severe cutback of carbohydrates to 20 grams per day.
There is a list of "acceptable" foods that shouldn't be deviated from, but portions of most foods aren't limited. This is the phase of the most rapid weight loss.
What You Eat: There is some variation in the amounts of allowed vegetables between the books and the Web site, but the main rule is clear: Get most of your carbs from vegetables. Otherwise, allowed foods are primarily protein foods and fats. Beverages containing alcohol or caffeine are not allowed.
Here are the allowed foods. If it isn’t on the list, it isn’t allowed.
Length of Phase:
In the Atkins books, he says that Induction should continue for a minimum of two weeks and encourages people to continue longer if they desire to, are tolerating it well, and have a lot of weight to lose. The Website now says that Induction is to last two weeks, and is optional. Do You Need Atkins Induction?
Goals of Induction:
1) To induce “Benign Dietary Ketosis” – a situation where fat metabolites show up in the urine where they can be detected with Ketostix. Atkins likes ketosis as a sign that people are using fat for energy, however, people are going to have varying reactions to the ketostix. When people are in a state of ketosis, their appetite tends to diminish. They also may have changes in their breath as extra ketones are expelled from the lungs as well as the urine.
2) To stabilize blood sugar and the symptoms that may come from erratic blood sugar such as fatigue, mood swings and “brain fog.” Reduction in food cravings is also often experienced.
3) Rapid weight loss. People tend to get a boost when they see the numbers on the scale drop rapidly.
There is a list of "acceptable" foods that shouldn't be deviated from, but portions of most foods aren't limited. This is the phase of the most rapid weight loss.
What You Eat: There is some variation in the amounts of allowed vegetables between the books and the Web site, but the main rule is clear: Get most of your carbs from vegetables. Otherwise, allowed foods are primarily protein foods and fats. Beverages containing alcohol or caffeine are not allowed.
Here are the allowed foods. If it isn’t on the list, it isn’t allowed.
Length of Phase:
In the Atkins books, he says that Induction should continue for a minimum of two weeks and encourages people to continue longer if they desire to, are tolerating it well, and have a lot of weight to lose. The Website now says that Induction is to last two weeks, and is optional. Do You Need Atkins Induction?
Goals of Induction:
1) To induce “Benign Dietary Ketosis” – a situation where fat metabolites show up in the urine where they can be detected with Ketostix. Atkins likes ketosis as a sign that people are using fat for energy, however, people are going to have varying reactions to the ketostix. When people are in a state of ketosis, their appetite tends to diminish. They also may have changes in their breath as extra ketones are expelled from the lungs as well as the urine.
2) To stabilize blood sugar and the symptoms that may come from erratic blood sugar such as fatigue, mood swings and “brain fog.” Reduction in food cravings is also often experienced.
3) Rapid weight loss. People tend to get a boost when they see the numbers on the scale drop rapidly.
Should I or Shouldn't I? ~~~ Low to no carbs
Low-Carb Diet, Should I or Shouldn't I?
by: james ellison
It's no wonder that confusion reigns when it comes to the worth and reliability of low-carb diets after all the conflicting studies and confusing interpretation of the information. It seems like debates are popping up everywhere! No matter if it's Atkins, South Beach or some other low-carb plan, there are approximately 30 million Americans are on a low-carb diet.
Supporters contend that the large amount of carbohydrates in our diet has led to increased problems with obesity, diabetes, and other health situations.
On the other hand, some attribute obesity and related health problems to over eating of calories and lack of physical activity.
They also express concern that without grains, fruits, and vegetables in low-carbohydrate diets may lead to deficiencies of some key nutrients, including vitamin C, fiber, folic acid, and many minerals. It is already known that any diet, whether high or low in carbohydrates, can produce meaningful weight loss during the early stages of the diet. Keep in mind, the key to a diet being successful is in being able to lose the weight on a permanent basis.
LIFE STYLE and the word diet is a part of that
Let's see if we can expose some of the mystery about low-carb diets. Following, is a listing of some related points taken from recent studies and scientific literature.
Point 1 - Some Differences Between Low-Carb Diets There are many famous diets created to lower carbohydrate consumption. Lowering total carbohydrates in the diet means that protein and fat will take up a proportionately greater amount of the total caloric intake. Low carbohydrate diet like the Atkins Diet restrict carbohydrate to a point where the body becomes ketogenic (a high-fat, low-carbohydrate diet that includes normal amounts of protein). Other low-carb diets like the Zone and Life Without Bread are less confined. Some, like Sugar Busters announce only to eliminate sugars and foods that elevate blood sugar levels excessively.
Point 2 - What We Know about Low-Carb Diets +Close to all of the studies to date have been small with a diversity of research objectives. Carbohydrate, caloric intake, diet duration and participant characteristics are wide-ranged greatly. Most of the studies to date have two things in common, none of the research studies had people in the study with a average age over 53 and none of the controlled studies lasted more than 90 days.
+The results on older adults and long-term results are scarce. Many diet studies fail to keep track of the amount of exercise, and therefore caloric use, while people in the study are dieting. This helps to explain the variances between studies.
+If you lose weight on a low-carb diet it is a function of the calorie intake and length of the diet, and not with reduced amount of carbohydrates.
+There is very little evidence on the long-range safety of low-carb diets. Even though the medical community has concerns, no short-term bad effects have been found with cholesterol, glucose, insulin and blood-pressure levels among the people in the study on the diets. Because of the short period of the studies the adverse effects may not show up. Losing weight typically leads to improvement in these levels, and this may offset an increase caused by a high fat diet. The over-all weight changes for low-carb and other types of diets are similar.
+Most low-carb diets can cause ketosis. Nausea, vomiting, abdominal pain, and confusion are some of the potential consequences. When first starting a low-carb diet some fatigue and constipation may be met and these symptoms usually disappear quickly.
+Some report that you can have more calories when on a low-carb diet. Remember a calorie is a calorie no matter what you intake. When the study is not closely supervised variations will result by people cheating in the study on many factors of the study.There are three important factors I would like to re-emphasize:
1.- The over-all success rate for low-carb and other types of diets are similar.
2.- Small amount of information exists on the long-term efficacy and safety of low-carb diets despite their huge popularity,
3.- Dieters usually experience boredom with a strict version of the low-carb diet and are not able to stay on diets of low carb food.
After observing the subject, a more severe and controlled study are needed on a long-range basis. The ketosis produced is abnormal and stressful metabolic state. The results may cause more problems than it solved.
By picking a reliable diet you will benefit over a lifetime of proper eating and not a weight loss quickie.
An excellent rule of thumb is look at the diet long-range and see if you can see yourself still on that diet after a couple of weeks. However, by following a diet with fat, carbohydrates, protein and other nutrients in moderation may be the best way to go and a little more exercise won't hurt either.
About The Author:Jim has been interested in health factors for most of his life. Most of his knowledge is from investigating the many faucets for a healthy being.
You can learn more of low carb dieting by visiting:http://www.low-carb-dieting-secrets.com
by: james ellison
It's no wonder that confusion reigns when it comes to the worth and reliability of low-carb diets after all the conflicting studies and confusing interpretation of the information. It seems like debates are popping up everywhere! No matter if it's Atkins, South Beach or some other low-carb plan, there are approximately 30 million Americans are on a low-carb diet.
Supporters contend that the large amount of carbohydrates in our diet has led to increased problems with obesity, diabetes, and other health situations.
On the other hand, some attribute obesity and related health problems to over eating of calories and lack of physical activity.
They also express concern that without grains, fruits, and vegetables in low-carbohydrate diets may lead to deficiencies of some key nutrients, including vitamin C, fiber, folic acid, and many minerals. It is already known that any diet, whether high or low in carbohydrates, can produce meaningful weight loss during the early stages of the diet. Keep in mind, the key to a diet being successful is in being able to lose the weight on a permanent basis.
LIFE STYLE and the word diet is a part of that
Let's see if we can expose some of the mystery about low-carb diets. Following, is a listing of some related points taken from recent studies and scientific literature.
Point 1 - Some Differences Between Low-Carb Diets There are many famous diets created to lower carbohydrate consumption. Lowering total carbohydrates in the diet means that protein and fat will take up a proportionately greater amount of the total caloric intake. Low carbohydrate diet like the Atkins Diet restrict carbohydrate to a point where the body becomes ketogenic (a high-fat, low-carbohydrate diet that includes normal amounts of protein). Other low-carb diets like the Zone and Life Without Bread are less confined. Some, like Sugar Busters announce only to eliminate sugars and foods that elevate blood sugar levels excessively.
Point 2 - What We Know about Low-Carb Diets +Close to all of the studies to date have been small with a diversity of research objectives. Carbohydrate, caloric intake, diet duration and participant characteristics are wide-ranged greatly. Most of the studies to date have two things in common, none of the research studies had people in the study with a average age over 53 and none of the controlled studies lasted more than 90 days.
+The results on older adults and long-term results are scarce. Many diet studies fail to keep track of the amount of exercise, and therefore caloric use, while people in the study are dieting. This helps to explain the variances between studies.
+If you lose weight on a low-carb diet it is a function of the calorie intake and length of the diet, and not with reduced amount of carbohydrates.
+There is very little evidence on the long-range safety of low-carb diets. Even though the medical community has concerns, no short-term bad effects have been found with cholesterol, glucose, insulin and blood-pressure levels among the people in the study on the diets. Because of the short period of the studies the adverse effects may not show up. Losing weight typically leads to improvement in these levels, and this may offset an increase caused by a high fat diet. The over-all weight changes for low-carb and other types of diets are similar.
+Most low-carb diets can cause ketosis. Nausea, vomiting, abdominal pain, and confusion are some of the potential consequences. When first starting a low-carb diet some fatigue and constipation may be met and these symptoms usually disappear quickly.
+Some report that you can have more calories when on a low-carb diet. Remember a calorie is a calorie no matter what you intake. When the study is not closely supervised variations will result by people cheating in the study on many factors of the study.There are three important factors I would like to re-emphasize:
1.- The over-all success rate for low-carb and other types of diets are similar.
2.- Small amount of information exists on the long-term efficacy and safety of low-carb diets despite their huge popularity,
3.- Dieters usually experience boredom with a strict version of the low-carb diet and are not able to stay on diets of low carb food.
After observing the subject, a more severe and controlled study are needed on a long-range basis. The ketosis produced is abnormal and stressful metabolic state. The results may cause more problems than it solved.
By picking a reliable diet you will benefit over a lifetime of proper eating and not a weight loss quickie.
An excellent rule of thumb is look at the diet long-range and see if you can see yourself still on that diet after a couple of weeks. However, by following a diet with fat, carbohydrates, protein and other nutrients in moderation may be the best way to go and a little more exercise won't hurt either.
About The Author:Jim has been interested in health factors for most of his life. Most of his knowledge is from investigating the many faucets for a healthy being.
You can learn more of low carb dieting by visiting:http://www.low-carb-dieting-secrets.com
INDUCTION FOR THE FIRST 2 WEEKS IS TO GET YOUR METAB. KICK STARTED
I know from before that t is really hard to get through the first 2 weeks with eating nothing with your meat and meat products; but, it is really important because this kick starts your metabolism. For some of us it takes that first initial start and then we are on our way.
At the bottom of this page are all the meats and meat products to use to get started and I will be adding my 2 week menu as a help for me and anyone else that cares to use them.
At the bottom of this page are all the meats and meat products to use to get started and I will be adding my 2 week menu as a help for me and anyone else that cares to use them.
Sunday, December 27, 2009
Banana cream pudding
Banana Cream Pudding
1 pkg. of sugar free banana pudding
1 C. heavy whipping cream
1/2 box of cream cheese
1 pkg. uflavored gelatin
3/4 C.of boiling water
1/2 C. ricotta
Dissolve the gelatin in the boiling water.
In a blender add all the ingredients and blend for 8-10 minutes.
Pour into gelatin cups and chill.
1 pkg. of sugar free banana pudding
1 C. heavy whipping cream
1/2 box of cream cheese
1 pkg. uflavored gelatin
3/4 C.of boiling water
1/2 C. ricotta
Dissolve the gelatin in the boiling water.
In a blender add all the ingredients and blend for 8-10 minutes.
Pour into gelatin cups and chill.
Chocolate cheese balls
chocolate cheese balls
8 0unces softened cream cheese
2 Tbs. powdered unsweetened cocoa
2 packets splenda
1/2 - 1 C. of chopped nuts
Mix the cream cheese, cocoa and splenda together.
Roll into quarter size balls.
Roll the balls into the crushed nuts, chill and eat.
8 0unces softened cream cheese
2 Tbs. powdered unsweetened cocoa
2 packets splenda
1/2 - 1 C. of chopped nuts
Mix the cream cheese, cocoa and splenda together.
Roll into quarter size balls.
Roll the balls into the crushed nuts, chill and eat.
Just the right snacks
If you are not used to a lot of fiber, you may not want to start with a whole recipe of this. It is 10 grams of fiber, and one third of that is soluble, which is good for you, but it's a lot at once. That said, it's yummy, low-carb, quick to make, and will see you through the morning!
Prep Time: 3 minutes
Ingredients:
1/4 C flax seed meal
1/2 C boiling water
2 T peanut butter
1/4 t cinnamon
Preparation:
Note that a half recipe would be
2 T flax meal,
1/4 C water,
and 1 T peanut butter.
1) Pour boiling water over flax seed meal and stir well.
2) Stir in peanut butter and cinnamon.
3) Let thicken for 1 to 2 minutes. Eat.
Nutritional Analysis: Each recipe has 5 grams of effective carbohydrate plus 10 grams of fiber, 14 grams protein, 29 grams fat, and 351 calories.
Prep Time: 3 minutes
Ingredients:
1/4 C flax seed meal
1/2 C boiling water
2 T peanut butter
1/4 t cinnamon
Preparation:
Note that a half recipe would be
2 T flax meal,
1/4 C water,
and 1 T peanut butter.
1) Pour boiling water over flax seed meal and stir well.
2) Stir in peanut butter and cinnamon.
3) Let thicken for 1 to 2 minutes. Eat.
Nutritional Analysis: Each recipe has 5 grams of effective carbohydrate plus 10 grams of fiber, 14 grams protein, 29 grams fat, and 351 calories.
Saturday, December 26, 2009
COFFEE ADDICTS ~~ I AM.
If you like to make coffee drinks at home, look for sugar-free syrups in your grocery or specialty store, in the coffee aisle. DaVinci and Torani are two popular brands that sweeten their syrups with Splenda, the brand name for sucralose. Splenda is heat-stable and has little to no detectable aftertaste, and it's the sugar substitute of choice for many low-carbers. Both DaVinci and Torani have an unbelievable selection of flavors (gingerbread is a favorite of mine), which can also be ordered online. If you're a fan of the powdered instant flavored coffee drinks you can buy at the supermarket, check out Keto's line of flavored coffees online at Keto.com, or you can make your own:
QUICHE LORRAINE
Quiche Lorraine – adapted by Tina MacDonald
Serves six
½ pound of bacon, crisply fried and crumbled
1 cup shredded natural Swiss cheese
1/3 cup minced red onion
4 eggs 2 cups whipping cream
¼ tsp. salt
¼ tsp. equivalent of sweetener
1/8 tsp. cayenne pepper
Heat oven to 425.
Sprinkle bacon, cheese and onion in the bottom of a 9-inch pie pan.
Beat eggs lightly and beat in remaining ingredients. Pour cream mixture into pie pan.
Bake in oven for 15 minutes. Reduce oven temperature to 300 degrees and bake 30 minutes or longer or until a knife inserted 1 inch from the edge comes out clean. Let stand 10 minutes before cutting. Serve in wedges.
This makes a soft-textured quiche. If a firmer texture is desired, cook an additional 10 minutes.
Total calories – 2,051 Total carbohydrates – 25.7 Per serving – 342 Carbohydrates – 4.3
Serves six
½ pound of bacon, crisply fried and crumbled
1 cup shredded natural Swiss cheese
1/3 cup minced red onion
4 eggs 2 cups whipping cream
¼ tsp. salt
¼ tsp. equivalent of sweetener
1/8 tsp. cayenne pepper
Heat oven to 425.
Sprinkle bacon, cheese and onion in the bottom of a 9-inch pie pan.
Beat eggs lightly and beat in remaining ingredients. Pour cream mixture into pie pan.
Bake in oven for 15 minutes. Reduce oven temperature to 300 degrees and bake 30 minutes or longer or until a knife inserted 1 inch from the edge comes out clean. Let stand 10 minutes before cutting. Serve in wedges.
This makes a soft-textured quiche. If a firmer texture is desired, cook an additional 10 minutes.
Total calories – 2,051 Total carbohydrates – 25.7 Per serving – 342 Carbohydrates – 4.3
low carb diets are misunderstood ~~ they are a life style; not just a diet
Low carb diets are often misunderstood
Many people ask about starting a low carb diet, or pick up the Atkins book and explain how they just can't follow a "no carb" diet. Several people inquire about specific details on this way of eating and how it can improve their quality of life. Below is a quick summary of the Atkins plan and how eating a reduced carb diet for the rest of your life can not only help you lose weight but become more healthy along the way.
Back during the early sixties, Dr. Robert Atkins was working on a still controversial approach to eating that he claimed would help you lose weight despite its seeming unorthodox methods. He proposed that reducing refined foods and focusing on fresh and healthy foods and protein would allow your body to burn fat instead of carbs.
The basis of the diet is broken into 4 stages;
induction,
ongoing weight loss (OWL),
pre-maintenance,
and lifetime maintenance.
These names are very much self explanatory but here is the summary of each stage. Your induction period would consist of mainly protein in the form of lean meats and eggs, some cheese, and leafy vegetables, but you are required to keep your carb count under 20g per day. Induction will basically be your withdrawal period from all the junk that you have previously been eating and it will jump start your metabolism and start the fat burning process. During the ongoing weight loss stage, you will add more vegetables and cheese as well as some berries and nuts into your diet. You will gradually increase your daily carb count as long as you are still losing weight. Once you get to within about 10 pounds of your goal/ideal weight then you will move into the pre-maintenance stage where you can add even MORE fruits and vegetables like potatoes, beans, bananas, apples, and even oatmeal.
Of course these will be smaller portions than you were used to eating before because your body has adapted to being smaller and does not crave the extra junk. The maintenance phase is the "home stretch" when you have reached your goal weight and are ready to maintain it for life. By now you have learned what your body can tolerate, and how many carbs you can consume in a day/week to maintain your current weight.
Many people ask about starting a low carb diet, or pick up the Atkins book and explain how they just can't follow a "no carb" diet. Several people inquire about specific details on this way of eating and how it can improve their quality of life. Below is a quick summary of the Atkins plan and how eating a reduced carb diet for the rest of your life can not only help you lose weight but become more healthy along the way.
Back during the early sixties, Dr. Robert Atkins was working on a still controversial approach to eating that he claimed would help you lose weight despite its seeming unorthodox methods. He proposed that reducing refined foods and focusing on fresh and healthy foods and protein would allow your body to burn fat instead of carbs.
The basis of the diet is broken into 4 stages;
induction,
ongoing weight loss (OWL),
pre-maintenance,
and lifetime maintenance.
These names are very much self explanatory but here is the summary of each stage. Your induction period would consist of mainly protein in the form of lean meats and eggs, some cheese, and leafy vegetables, but you are required to keep your carb count under 20g per day. Induction will basically be your withdrawal period from all the junk that you have previously been eating and it will jump start your metabolism and start the fat burning process. During the ongoing weight loss stage, you will add more vegetables and cheese as well as some berries and nuts into your diet. You will gradually increase your daily carb count as long as you are still losing weight. Once you get to within about 10 pounds of your goal/ideal weight then you will move into the pre-maintenance stage where you can add even MORE fruits and vegetables like potatoes, beans, bananas, apples, and even oatmeal.
Of course these will be smaller portions than you were used to eating before because your body has adapted to being smaller and does not crave the extra junk. The maintenance phase is the "home stretch" when you have reached your goal weight and are ready to maintain it for life. By now you have learned what your body can tolerate, and how many carbs you can consume in a day/week to maintain your current weight.
cauliflower pizza crust
The crust, baked initially. Can be frozen.
You Won't Believe it's Cauliflower Pizza Crust
1 cup cooked, riced cauliflower
*1 egg
1 cup mozzarella cheese
1/2 tsp fennel
1 tsp oregano
2 tsp parsley
**pizza or alfredo sauce
toppings (make sure meats are cooked)mozzarella cheese
Delicious and easy.
Preheat oven to 450 degrees Farenheit.Spray a cookie sheet with non-stick spray.In a medium bowl, combine cauliflower, egg and mozzarella. Press evenly on the pan. Sprinkle evenly with fennel, oregano and parsley.Bake at 450 degrees for 12-15 minutes (15-20 minutes if you double the recipe).Remove the pan from the oven. To the crust, add sauce, then toppings and cheese.Place under a broiler (grill for the Europeans) at high heat just until cheese is melted **.
You can hold it in your hand.
Notes:*I use frozen cauliflower prepared according to package directions. After cooked and slightly cooled, I shred cauliflower with a cheese grater, and then measure for the recipe. (Don't pack down the cup with cauliflower. Just fill it with a spoon or the cup itself.)** The pizza sauce I use is Great Value Pizza sauce from Wal-Mart. At only 3 net carbs per quarter cup, you get a lot of punch for little carbohydrate pow. *** You can try re-baking the pizza at 450 once you add toppings if desired, but the crust is not quite as crusty. There is a minimal difference, so see what works best for you.
Make the Super Veggie Supreme a Hit in Your House, too!
My Super Veggie Supreme:
Sun-Dried Tomato Alfredoa little mozzarellachopped, fresh tomatosliced, fresh mushroomspurple onion, choppedjarred artichoke hearts, choppedfrozen spinach, thawedgreen olives, slicedchopped red bell peppera little more mozzarellapine nuts
Reheats nicely and can still be held in the hand, even the next day.
Pizza crusts can be frozen after the initial baking and used later.
Makes 4, 1-slice servings. Can be doubled for a larger pizza (double nutritional information).
Nutritional Information for the entire crust:calories: 434, fat: 25 g, carbohydrates: 8 (net), 13 if counting all, fiber: 5 g, protein: 41 g.
Nutritional Information for one serving: 109 calories, 7 grams fat, 2 net carbs, 1.5 grams fiber, 10 grams protein.
You Won't Believe it's Cauliflower Pizza Crust
1 cup cooked, riced cauliflower
*1 egg
1 cup mozzarella cheese
1/2 tsp fennel
1 tsp oregano
2 tsp parsley
**pizza or alfredo sauce
toppings (make sure meats are cooked)mozzarella cheese
Delicious and easy.
Preheat oven to 450 degrees Farenheit.Spray a cookie sheet with non-stick spray.In a medium bowl, combine cauliflower, egg and mozzarella. Press evenly on the pan. Sprinkle evenly with fennel, oregano and parsley.Bake at 450 degrees for 12-15 minutes (15-20 minutes if you double the recipe).Remove the pan from the oven. To the crust, add sauce, then toppings and cheese.Place under a broiler (grill for the Europeans) at high heat just until cheese is melted **.
You can hold it in your hand.
Notes:*I use frozen cauliflower prepared according to package directions. After cooked and slightly cooled, I shred cauliflower with a cheese grater, and then measure for the recipe. (Don't pack down the cup with cauliflower. Just fill it with a spoon or the cup itself.)** The pizza sauce I use is Great Value Pizza sauce from Wal-Mart. At only 3 net carbs per quarter cup, you get a lot of punch for little carbohydrate pow. *** You can try re-baking the pizza at 450 once you add toppings if desired, but the crust is not quite as crusty. There is a minimal difference, so see what works best for you.
Make the Super Veggie Supreme a Hit in Your House, too!
My Super Veggie Supreme:
Sun-Dried Tomato Alfredoa little mozzarellachopped, fresh tomatosliced, fresh mushroomspurple onion, choppedjarred artichoke hearts, choppedfrozen spinach, thawedgreen olives, slicedchopped red bell peppera little more mozzarellapine nuts
Reheats nicely and can still be held in the hand, even the next day.
Pizza crusts can be frozen after the initial baking and used later.
Makes 4, 1-slice servings. Can be doubled for a larger pizza (double nutritional information).
Nutritional Information for the entire crust:calories: 434, fat: 25 g, carbohydrates: 8 (net), 13 if counting all, fiber: 5 g, protein: 41 g.
Nutritional Information for one serving: 109 calories, 7 grams fat, 2 net carbs, 1.5 grams fiber, 10 grams protein.
Eating protein in every meal
1. Protein for muscle maintenance, repair and growth Your body responds differently to protein, fats and carbohydrates. According to Chant, there is even a very specific order in which your body uses protein.
Maintenance: “The first amount of protein you [digest] goes to maintenance, to support muscle and body functions,” she says. “Throughout the day, our bodies perform routine duties (such as exercise, standing in long lines at the store, cleaning house, etc.) that create wear and tear on muscles and joints…[which] require maintenance so we can use [them] again tomorrow.”
Repair: Your body is always breaking itself down to build itself back up. “Trainers tell you that you’re building muscle when you lift weights, but what you’re really doing is ballistic; you’re actually tearing down muscle tissue,” explains Chant. Your body uses protein to repair the torn or worn muscle tissue, which then helps you build muscle. Promote growth: The protein you eat helps your body grow – not just your muscles. Protein is the major building material for muscle, blood, skin, hair, nails and internal organs. Protein is also necessary for the formation of hormones, enzymes and antibodies.
2. Protein burns more calories Chant asks, “Did you know that protein can literally heat up your metabolism?” The digestion of protein actually burns calories.
Chant explains, “Protein has something known as thermic effect of food (TEF), [which] is .25 times the total number of protein calories ingested.” Carbohydrates and fat have a TEF of only .04 and .06. That means eating protein will burn 36 percent more energy than consuming carbs or fat. Example: For every 500 calories of protein (about 125 grams of protein) you eat, you expend 125 calories through protein’s thermic effect. If you were to eat 500 calories of carbohydrates (125 grams of carbs) or fat (55 grams of fat), your body would only burn about 30 calories for that intake.
3. Eat one gram of protein for every pound of lean body weight How much protein do you need? Chant says you should consume one grams of protein for every pound of lean body mass. This means you need to know your body fat percentage. Example: If you weigh 160 pounds and have 30 percent body fat, your lean body mass is 112 pounds - 160 (your weight in pounds) x .70 (your percentage of lean body mass). You should consume about 112 grams of protein, or about 450 calories of protein, over the course of each day. “What is adequate for a women is three to four ounces [of protein] at any given meal,” says Chant. “Above and beyond that amount is excess to the body. The body can’t use it all at once. Even protein, when you eat too much, can turn to fat.” Buy yourself a kitchen scale so you know how much protein you are eating and, when eating out, figure a four-ounce piece of meat, poultry or fish is the size of a deck of cards.
4. Protein helps you keep your muscle around the clock Protein helps you maintain a positive nitrogen balance day and night. What is that important? “Simply put, nitrogen is a by-product of protein’s breakdown in the body. Nitrogen is literally the thing that makes you muscles hard and firm,” explains Chant. Lifting weights or resistance training is key, as well. When your body has a negative nitrogen balance (usually due to poor protein intake), your muscle is unhealthy, soft and less likely to be used by your body for energy. To keep your nitrogen balance positive, be sure to consume enough protein (but not too much) at every meal.
5. You need quality proteins at every meal According to Chant, not all proteins are created equal. In fact, proteins are rated on a scientific scale that measures their bioavailability (the availability of protein for your body to use). The protein that is, hands down, the most bioavailable is the egg (read Crack an egg for heart-health for more reasons to eat eggs). Eggs rate a 100 percent biovalue, meaning that 100 percent of the egg's protein can be used by your body to help maintain a positive nitrogen balance. Beef, poultry and fish are in the 90th percentile while dairy products range in the 80th percentile. Chant warns, “Pork is one of the poorest biovalues of any protein; it’s in the 60th percentile." It’s ideal to get a variety of proteins in your diet but aim for the proteins with the highest biovalues for optimal nitrogen balance as well as maintenance, repair and growth of your muscles.
6. Eating protein helps you burn fat There is a hormone in your body called glucagon. Chant likes to call glucagon your “fat burning hormone potion.” Exercise can boost your body’s glucagon levels, as can eating protein. In fact, protein is the only food that aids in releasing and unlocking fat, making it usable for your body. “As you take in protein, you’re increasing glucagon levels,” says Chant.
The secret to fat-loss Chant says that protein is of ultimate importance in losing fat. Protein counters the body’s natural hypoglycemic effect, which is key in how your body uses – and stores – fat. So, does this mean its time to jump on a protein-only diet? No, not even close. The healthiest and most body fat-resistant diet, according to Chant, contains protein and carbohydrates and fats.
To learn more about the role of carbohydrates and dietary fats in your fitness and fat-loss quest, pick up Crack the Fat-Loss Code: Outsmart your metabolism and conquer the diet plateau.
Maintenance: “The first amount of protein you [digest] goes to maintenance, to support muscle and body functions,” she says. “Throughout the day, our bodies perform routine duties (such as exercise, standing in long lines at the store, cleaning house, etc.) that create wear and tear on muscles and joints…[which] require maintenance so we can use [them] again tomorrow.”
Repair: Your body is always breaking itself down to build itself back up. “Trainers tell you that you’re building muscle when you lift weights, but what you’re really doing is ballistic; you’re actually tearing down muscle tissue,” explains Chant. Your body uses protein to repair the torn or worn muscle tissue, which then helps you build muscle. Promote growth: The protein you eat helps your body grow – not just your muscles. Protein is the major building material for muscle, blood, skin, hair, nails and internal organs. Protein is also necessary for the formation of hormones, enzymes and antibodies.
2. Protein burns more calories Chant asks, “Did you know that protein can literally heat up your metabolism?” The digestion of protein actually burns calories.
Chant explains, “Protein has something known as thermic effect of food (TEF), [which] is .25 times the total number of protein calories ingested.” Carbohydrates and fat have a TEF of only .04 and .06. That means eating protein will burn 36 percent more energy than consuming carbs or fat. Example: For every 500 calories of protein (about 125 grams of protein) you eat, you expend 125 calories through protein’s thermic effect. If you were to eat 500 calories of carbohydrates (125 grams of carbs) or fat (55 grams of fat), your body would only burn about 30 calories for that intake.
3. Eat one gram of protein for every pound of lean body weight How much protein do you need? Chant says you should consume one grams of protein for every pound of lean body mass. This means you need to know your body fat percentage. Example: If you weigh 160 pounds and have 30 percent body fat, your lean body mass is 112 pounds - 160 (your weight in pounds) x .70 (your percentage of lean body mass). You should consume about 112 grams of protein, or about 450 calories of protein, over the course of each day. “What is adequate for a women is three to four ounces [of protein] at any given meal,” says Chant. “Above and beyond that amount is excess to the body. The body can’t use it all at once. Even protein, when you eat too much, can turn to fat.” Buy yourself a kitchen scale so you know how much protein you are eating and, when eating out, figure a four-ounce piece of meat, poultry or fish is the size of a deck of cards.
4. Protein helps you keep your muscle around the clock Protein helps you maintain a positive nitrogen balance day and night. What is that important? “Simply put, nitrogen is a by-product of protein’s breakdown in the body. Nitrogen is literally the thing that makes you muscles hard and firm,” explains Chant. Lifting weights or resistance training is key, as well. When your body has a negative nitrogen balance (usually due to poor protein intake), your muscle is unhealthy, soft and less likely to be used by your body for energy. To keep your nitrogen balance positive, be sure to consume enough protein (but not too much) at every meal.
5. You need quality proteins at every meal According to Chant, not all proteins are created equal. In fact, proteins are rated on a scientific scale that measures their bioavailability (the availability of protein for your body to use). The protein that is, hands down, the most bioavailable is the egg (read Crack an egg for heart-health for more reasons to eat eggs). Eggs rate a 100 percent biovalue, meaning that 100 percent of the egg's protein can be used by your body to help maintain a positive nitrogen balance. Beef, poultry and fish are in the 90th percentile while dairy products range in the 80th percentile. Chant warns, “Pork is one of the poorest biovalues of any protein; it’s in the 60th percentile." It’s ideal to get a variety of proteins in your diet but aim for the proteins with the highest biovalues for optimal nitrogen balance as well as maintenance, repair and growth of your muscles.
6. Eating protein helps you burn fat There is a hormone in your body called glucagon. Chant likes to call glucagon your “fat burning hormone potion.” Exercise can boost your body’s glucagon levels, as can eating protein. In fact, protein is the only food that aids in releasing and unlocking fat, making it usable for your body. “As you take in protein, you’re increasing glucagon levels,” says Chant.
The secret to fat-loss Chant says that protein is of ultimate importance in losing fat. Protein counters the body’s natural hypoglycemic effect, which is key in how your body uses – and stores – fat. So, does this mean its time to jump on a protein-only diet? No, not even close. The healthiest and most body fat-resistant diet, according to Chant, contains protein and carbohydrates and fats.
To learn more about the role of carbohydrates and dietary fats in your fitness and fat-loss quest, pick up Crack the Fat-Loss Code: Outsmart your metabolism and conquer the diet plateau.
gardening? Invest in berries
Strawberries, raspberries, cranberries – name it, and you can eat it. Aside from the fact that they are low carb, what’s great about berries is that they have high antioxidant content. Talk about having a healthy (and delicious) snack.
WATER IS A MUST!!!
I just cannot say enough about water intake when you are changing anything in your life. Water is what keeps our bodies alive and healthy.
LOTS and LOTS and LOTS of water.
I hate water. I know that sounds stupid; but, it is so true. But, because I know the benefits for it I try to drink a 1/2 gallon a day and I have finally conqured the dislike for it. I take a quart of water and dump a complete can of grapefruit shasta soda with splenda in my water. It almost makes it as good as the flavored bottled water. Now, I drink it every day.
I do not count how many cups of coffee or tea that gets drank because our liver and other organs are so busy trying to clean that out of our system that they just do not count.
Another thing that I have done now for almost 6 years is:
For every time that I go pee; I drink a glass of water. How did I remember to do that? I put a glass on the bathroom sink and I would see it as my reminder ~~~ 1 out....means one in. Now it is a habit and a good one.
LOTS and LOTS and LOTS of water.
I hate water. I know that sounds stupid; but, it is so true. But, because I know the benefits for it I try to drink a 1/2 gallon a day and I have finally conqured the dislike for it. I take a quart of water and dump a complete can of grapefruit shasta soda with splenda in my water. It almost makes it as good as the flavored bottled water. Now, I drink it every day.
I do not count how many cups of coffee or tea that gets drank because our liver and other organs are so busy trying to clean that out of our system that they just do not count.
Another thing that I have done now for almost 6 years is:
For every time that I go pee; I drink a glass of water. How did I remember to do that? I put a glass on the bathroom sink and I would see it as my reminder ~~~ 1 out....means one in. Now it is a habit and a good one.
About the carb counter chart or lists
At first I stuck real close to my carb intake and made my carb chart a must have. It only takes a short time before you know what is OK and what is not. It is not hard to get it. So much easier and faster than adding calories.
I DISPISE BEING FAT and I also can't stand obama
OK!!!
Now I have a tool that will help me also as I begin my new life journey.
Truth here~~~ I once considered getting a piece of raw meat, letting the flies get to it and putting it in a gallon jar where I would be subjected to seeing maggots. I have a weak stomach when I see them. I would place the gallon jar right where I could view it and that would make me so sick to my stomach that the very thought of eating would make me sick and I would pass the food up.
Now, my plan is to have obama's picture on the refrigerator and also on my stove and oven. The sight of his face with his turned up nose is enough to make me leave any room. IT WILL WORK!!!
~~~~~~~~~~~~
Now I have a tool that will help me also as I begin my new life journey.
Truth here~~~ I once considered getting a piece of raw meat, letting the flies get to it and putting it in a gallon jar where I would be subjected to seeing maggots. I have a weak stomach when I see them. I would place the gallon jar right where I could view it and that would make me so sick to my stomach that the very thought of eating would make me sick and I would pass the food up.
Now, my plan is to have obama's picture on the refrigerator and also on my stove and oven. The sight of his face with his turned up nose is enough to make me leave any room. IT WILL WORK!!!
~~~~~~~~~~~~
Cleochatra's Best Ever Revol-Oopsie Rolls
Cleochatra's Best Ever Revol-Oopsie Rolls
3 large eggs
1 pkg Splenda
dash of salt
pinch of cream of tartar
3 ounces cream cheese (not Tbsp!)
Do not soften!
Preheat oven to 300 degrees.
Separate the eggs and add Splenda, salt, and cream cheese to the yolks. Use a mixer to combine the ingredients together. In a separate bowl, whip egg whites and cream of tartar until stiff (if you're using the same mixer, mix the whites first and then the yolk mixture). Using a spatula, gradually fold the egg yolk mixture into the white mixture, being careful not to break down the whites.
Spray a cookie sheet with non-stick spray and spoon the mixture onto the sheet, making 6 mounds. Flatten each mound slightly.
Bake about 30 minutes (You want them slightly softer, not crumbly). Let cool on the sheet for a few minutes, and then remove to a rack and allow them to cool. Store them in a bread sack or a ziplock bag to keep them from drying out.
Makes 6@ about 85 calories a piece, >1 carb perYou can find it here: The Lighter Side of Low Carb
3 large eggs
1 pkg Splenda
dash of salt
pinch of cream of tartar
3 ounces cream cheese (not Tbsp!)
Do not soften!
Preheat oven to 300 degrees.
Separate the eggs and add Splenda, salt, and cream cheese to the yolks. Use a mixer to combine the ingredients together. In a separate bowl, whip egg whites and cream of tartar until stiff (if you're using the same mixer, mix the whites first and then the yolk mixture). Using a spatula, gradually fold the egg yolk mixture into the white mixture, being careful not to break down the whites.
Spray a cookie sheet with non-stick spray and spoon the mixture onto the sheet, making 6 mounds. Flatten each mound slightly.
Bake about 30 minutes (You want them slightly softer, not crumbly). Let cool on the sheet for a few minutes, and then remove to a rack and allow them to cool. Store them in a bread sack or a ziplock bag to keep them from drying out.
Makes 6@ about 85 calories a piece, >1 carb perYou can find it here: The Lighter Side of Low Carb
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