THE Premier Low-Carb store .. .. AND Meeting Place

Saturday, January 29, 2011

Fast-5 is a Great Weight Loss Tool to Combine with Low-Carbing - FAQ



Here is an FAQ to help you on your way.  If you register, there is a free E-Book available written by Dr. Herring; highly recommended! A paper back version is also available.  This is a no-fuss, no counting carbs or calories way of eating to use as a weight loss tool when wanting to drop pounds. During maintenance, I rarely do it more than a couple of times a week and sometimes I abandon it completely, and eventually when I gain a few pounds again, then I always fall back on it, because it works for me. However, as the FAQ will let you know, low-carbing will cut down on cravings and reduce hunger during the fasting period.  I find that if I am super-hungry (try to remember this means you are losing weight and try to resist by distracting yourself with maybe just a cup of warm tea) in the 19-hour fasting window that a cup of tea with a splash of milk and 1/2 tsp of peanut butter on the side will settle me.  This might create limbic hunger in another person, so your mileage may vary as they say.  Everyone is different.  Some people once they taste peanut butter won't stop until the jar is almost finished!  I could never ever do that.  I don't like it that much but it has enough fat in it to still my hunger.

Peanut butter is a semi-solid and can therefor...
This way of eating does not suit everyone. Some people cannot stand to go without food for so long, but think about it, 8 hours of that 19 hours is spent sleeping and at least 1 hour is spent getting ready for the day (if you're a woman) and maybe another hour is spent exercising; so that leaves 9 hours that one has to tough it out.  It gets so much easier once one gets into the groove and it is no longer a hardship as one gets excited about the health benefits and the weight loss!

I use Fast-5 temporarily as a tool here and there when I want to drop a few pounds.  I gained 5 lbs over Christmas and with the subsequent baking of tons of batches of muffins to figure out the best gluten-free bake mix option, I've not yet been able to lose those pounds.  This is the tool for weight loss that works best for me, because I don't seem to have the discipline each day, like some other amazing people, to count my carbs and lose weight on a very low-carb diet. In my low-fat days many, many moons ago, I also failed at calorie-counting.  In any case, I feel best on moderate carbs and I also feel less deprived.  This may sound weird coming from me, but remember I'm still low-carbing at roughly 50 to 100 grams of carbs a day.  The lower figure is for when I'm dieting.  Maybe there are other people out there similar to me.  If so, this protocol may work for you too.  You can expect normal weight loss of 1 to 2 lbs a week and more if you have lots to lose.  For some people weight loss only begins after the 3rd week.  Don't give up!

I should add my 5 hour window contains 2 meals - breakfast at 11 am and then usually another meal when I'm hungry sometime before 3 pm.  I might have a snack as well.  I'm not really strict during those 5 hours.  I try to do all my cooking and baking during that 5-hour window as well.  The other parts of my day and the rest of my energy is spent doing other things and I'm freed up from the kitchen and thinking about food.

As an added health bonus:  This way of eating reduces CRP levels (inflammation) in the body.

An interesting excerpt from the free e-book that I gleaned:  After about 2 weeks glycogen stores are depleted and then the body metabolizes fat more easily and one begins to use ketones for energy, same principle as Atkins.  The more fat metabolism, the more ketones, but as the body gets used to using ketones the characteristic ketone-breath will diminish.

Note:  Weight loss for many people will begin right away and for others it could take 3 weeks before entering the dynamic weight loss phase.  Stick with it.

Important:  It is possible to suffer a low blood sugar episode during fasting - even in the middle of the night!  If you are prone to low blood sugar, then this way of eating may not be right for you.  Quickly bring blood sugar up to normal levels with some honey, orange juice or whatever you have on hand.  Eat something!   Any of these sorts of dieting tools should always be done in consultation with your doctor. Practice caution.  However, it is very rare that low blood sugar is severe or life threatening.  That usually happens in people who take insulin.

Final Note:  I did read in the beginning of the e-book where the doctor wrote that if one gets an adverse reaction or low blood sugar to decrease the fasting window - i.e. increase the eating window by a few hours.  He says the body may not be adapting well yet and to take it slower.  Dr. Herring says if the symptoms persist, seek medical attention right away.




Wednesday, January 26, 2011

*Veggie Turkey Loaf*


VEGGIE TURKEY LOAF

Really good served alongside Mexican Ratatouille, page 85.  This recipe is from Splendid Low-Carbing.

Text Box: Yield:  6 servings
1 serving
198.6 calories
20.4 g protein
9.9 g fat
5.0 g carbs1 tbsp olive oil (15 mL)
4 oz fresh, sliced mushrooms (113 g)
1/2 small onion, very finely chopped
1/2 red or green pepper, very finely chopped
1 clove garlic, crushed
1 tsp dried basil (5 mL)
1/2 tsp salt (2 mL)
1/8 tsp black pepper (0.5 mL)
3 tbsp tomato paste (45 mL)
1 tbsp white vinegar (15 mL)
1 tsp SPLENDA® Granular (5 mL)
1 lb ground turkey (0.454 kg)
1/2 cup grated Cheddar cheese (125 mL)
2 rye crisp breads, ground
1 egg
Parmesan Cheese Sprinkle,  (optional)

In large electric frying pan, in hot oil, fry mushrooms, onion and red pepper.  Add garlic, basil, salt and black pepper.  Stir-fry frequently until softened, about 10 minutes.

In small bowl, combine tomato paste, vinegar and SPLENDA® Granular.  In large bowl, combine turkey, vegetable mixture, tomato paste mixture, Cheddar cheese, crisp bread and egg.  Transfer mixture evenly into loaf pan, patting down mixture with back of spoon.  Sprinkle with Parmesan Cheese, if using.

Bake in 350°F (180°C) oven 1 hour.  Allow to cool 5 minutes before serving.

Monday, January 24, 2011

*Chicken or Turkey Enchiladas*

CHICKEN OR TURKEY ENCHILADAS

Looks as good as it tastes!  For convenience, use commercial Salsa and Low-Carb Tortillas, if desired.  This recipe is in Splendid Low-Carbing

Text Box: Yield:  14 servings
1 serving
234.1 calories
23.4 g protein
11.9 g fat
8.0 g carbs14  Whey Tortillas, page 123, OR Oat Tortillas, p. 71, Vol. 2
1 tbsp olive oil (15 mL)
1/2 cup chopped onion (125 mL)
4 cups diced, cooked chicken, OR (1 L)    
  turkey
1 cup sour cream (250 mL)
1 cup Cheddar cheese (250 mL)
4.5 oz canned, green chilies, (127 mL)
  drained
2 tsp instant chicken stock mix (10 mL)
11/2 cups Salsa, page 98 (375 mL)
2 cups Cheddar cheese (500 mL)

In large skillet, in olive oil cook onion until tender.  Remove from heat.  Stir in chicken or turkey, sour cream, 1 cup (250 mL) Cheddar cheese, green chilies and instant chicken stock mix.  If desired, fry tortillas in oil  in frying pan before filling.

Fill tortillas with chicken mixture and place seam side down in 2, 2-quart (2 L) casserole dishes.  Cover tortillas with Salsa, page 98 and 2 cups (500 mL) Cheddar cheese, divided between casserole dishes.

Bake in 350°F (180°C) oven 10 to 15 minutes, or just until cheese is melted.  Serve with extra sour cream, if desired.

Helpful Hint:  Amount of chicken is approximately 6 chicken breasts or about 11/2 lbs (0.7 kg).

Wednesday, January 19, 2011

Three Variations of Flourless Muffins (GF)



Carolyn of "All Day I Dream About Food" made my Cream Cheese Gingerbread Muffins with some small changes.  I loved the way Carolyn described her little girl stuffed the muffin in her mouth and when her mother looked over, all she saw was chipmunk cheeks and the muffin had disappeared off her plate!  Carolyn has so much talent.  She had to switch to low-carbing after a diagnosis of diabetes.  She still bakes regular recipes on occasion although I don't know how she can have such self-discipline to only have a small sample.  Although, like me, she does not need to be gluten-free, she mostly posts low-carb and gluten-free recipes.  I think Carolyn Ketchum is going to be a name that we will all be familiar with in the low-carb community.  She has loads of talent, is a great writer and is great at marketing as well.  Something she could teach me - marketing is not my strong suit.

Here is the link to another couple of variations.  Hope you try them and enjoy them like Carolyn's children did.

Tuesday, January 18, 2011

*Breakfast Hash* (GF)



BREAKFAST HASH 
Delicious and different.  Fried radishes lose that characteristic bite. A nice alternative to hash browns! For the recipe pictured, I added some chopped ham (not a whole lot) and unfortunately did not have any green onions.  I added quite a bit more onion though.

For other great Low-Carb, Gluten-Free recipes by the team & me:
Support your team, buy Low-Carbing Among Friends cookbooks at: 
http://amongfriends.us/Jen.php (Paypal/Amazon) - SALE priced!


8 slices bacon, chopped
2 cups coarsely chopped red (500 mL)
  radishes, ends trimmed
1/2 cup chopped onion (125 mL)
1/2 tsp salt (2 mL)
1/4 tsp black pepper (1 mL)
1/4 tsp paprika (1 mL)
2 green onions, chopped

In skillet or wok, fry bacon until some of the fat releases.  Add radishes and onion. Sprinkle with salt, pepper and paprika.  Stir-fry about 7 to10 minutes, until radishes are tender.  Add green onions during last 5 minutes of cooking.

Variation:  Deluxe Breakfast Hash:  Add 2 cups (500 mL) cubed, cooked chicken or ham.  Great with ham actually!

Yield:  4 servings
1 serving
104.5 calories
11.9 g protein
4.3 g fat

3.0 g carbs

Monday, January 17, 2011

*Chicken Wing Drumettes* (GF)

CHICKEN WING DRUMETTES

Delicious!  These are a great addition to a finger food party.

Text Box: Yield:  10 servings
1 serving
407.1 calories
25.3 g protein
32.6 g fat
1.9 g carbs1/2 cup olive oil (125 mL)
1/2 cup soy sauce (125 mL)
1/2 cup SPLENDA® Granular (125 mL)
2 tbsp finely chopped ginger (25 mL)
3 cloves garlic, crushed
1/2 tsp hot chili powder or use chili sauce, to taste (2 mL)
3 lbs chicken wing drumettes (1.4 kg)


In medium bowl, combine olive oil, soy sauce, SPLENDA® Granular, ginger, garlic and hot chili powder.  In 9 x 13-inch (23 x 33 cm) glass baking dish, pour marinade over chicken, turning to coat. Cover baking dish with foil and marinate chicken overnight in sauce. 

Place on greased cookie sheets.  Brush with marinade. Bake in 350°F (180°C) oven 25 minutes.  Baste chicken with marinade again.  Bake another 20 minutes.  Place under grill 10 minutes to brown, if necessary. Watch carefully.

Helpful Hints:  This marinade would also be excellent for pork spareribs or Chicken Shish Kebabs.

Use 1 tbsp (15 mL) ground ginger and 3/4 tsp (3 mL) garlic powder, instead of fresh ginger and garlic, if desired.

Thursday, January 13, 2011

*Tandoori Chicken or Turkey* (GF)

TANDOORI CHICKEN OR TURKEY

This curried chicken you will often find in Indian restaurants. I have made this recipe tons of times...sometimes even for company!

8 chicken or turkey breasts without skin
2 cups sour cream (500 mL)
2 garlic cloves, crushed
1 tbsp medium curry powder (15 mL)
2 tsp ground ginger (10 mL)
11/2 tsp ground cumin (7 mL)
11/2 tsp ground coriander seed (7 mL)
1 tsp salt (5 mL)
1/2 tsp ground turmeric (2 mL)

With sharp knife, make shallow slits in top and underside of chicken.  In medium bowl, combine sour cream, garlic, curry powder, ginger, cumin, coriander seed, salt and turmeric.  Stir to combine well.  In 9 x 13-inch (23 x 33 cm) glass baking dish, marinate chicken in curried mixture overnight.  Wrap each chicken breast in foil.  Bake in 350°F (180°C) oven 45 minutes, or until tender and no longer pink.

Remove chicken from foil; drain.  Broil 6-inches (15 cm) from heat about 2 minutes (set timer to prevent burning) or until golden.

Yield:  8 servings
1 serving
224.3 calories
32.2 g protein
8.6 g fat
3.1 g carbs

For other great Low-Carb, Gluten-Free recipes by the team & me:
Support your team, buy Low-Carbing Among Friends cookbooks at: 

http://amongfriends.us/Jen.php (Paypal/Amazon) - SALE priced!

Tuesday, January 11, 2011

What does Binging on Junk Food and Obesity have in Common with Alcoholism?

Here is a heart-rending article - Cringe Eating - that the Bionic Broad wrote.  It must have been difficult to write, but this lady, an English teacher, wife and mother is not known to mince her words.  She obviously has a mission to help others.  I do admire her candor and her courage.   In my opinion, this eating disorder is definitely a chemical thing and not the fault of the person in the grips of it.  Help is at hand with low-carbing, but falling off the wagon is an ever-present danger, unfortunately.  The lap band procedure is a risk and one still has to low-carb thereafter, but in Pat's case, she feels it was worth it, as it helped her win the fight to freedom and better health. 

Here is the link to an article that may throw some light on this eating disorder.

Excerpts below:

"A combination of sugar, salt and fat -- that appeal to what are commonly called the reward centers in the brain."

"Grucza's team compared addiction and obesity trends from a national survey conducted in 1991 and 1992 and in 2001 and 2002. Almost 80,000 people took part in the two surveys.
The team found that in 2001 and 2002, women with a family history of alcoholism were 49 percent more likely to be obese than those without a family history of alcoholism. The same was true of men to a lesser degree.
Grucza said the study suggests alcoholism and obesity are cross-heritable, much like alcoholism and drug addiction are. He said some of this may be related to changes in the environment, such as increased consumption of junk foods."

Insightful Conclusion (my DH, Ian, said this actually):

"If we make cheap, sweet wine freely available to school students on a daily basis in school cafeterias, how many alcoholics would we produce by the end of High School?  Well, we make the junk-food equivalents of alcohol freely available to all students in school cafeterias - so why are we surprised that so many junk-food addicted, obese children graduate High School, to a lifetime of struggle with their addiction of binge-eating junk foods?" 



Monday, January 10, 2011

20 Worst Drinks in America

Wowzers!  Check out this link for more interesting info.   Sugar equivalent? 32 Nilla Wafers

 Wow - worst espresso drink (equivalent to 8 scoops of rich, creamy ice cream)

Or how about innocent Lemonade?



10. Worst Lemonade

Auntie Anne’s Wild Cherry Lemonade Mixer (32 fl oz)

470 calories
0 g fat
110 g sugars
Sugar Equivalent: 11 bowls of Cookie Crisp cereal  - Nasty!!

There is no such thing as healthy lemonade (wait a minute - what about our low-carb lemonades?), but Auntie’s line of Lemonade Mixers takes the concept of hyper-sweetened juice and stretches it to dangerous new levels. See, sugar digests faster than good-for-you nutrients like protein and fiber, which means it’s in your blood almost immediately after you swallow it. Drinking the 3 or 4 days’ worth of added sugar found here jacks your blood sugar and results in strain to your kidneys, the creation of new fat molecules, and the desire to eat more. Ouch.

Or This one at 2,000 calories:




1. Worst Beverage in America

Cold Stone PB&C (Gotta Have It size, 24 fl oz)

2,010 calories
131 g fat (68 g saturated)
153 g sugars
Sugar Equivalent: 30 Chewy Chips Ahoy Cookies

In terms of saturated fat, drinking this Cold Stone catastrophe is like slurping up 68 strips of bacon. Health experts recommend capping your saturated fat intake at about 20 grams per day, yet this beverage packs more than three times that into a cup the size of a Chipotle burrito. But here’s what’s worse: No regular shake at Cold Stone, no matter what the size, has fewer than 1,000 calories. If you must drink your ice cream, make it one of the creamery’s “Sinless” options. Otherwise you’d better plan on buying some bigger pants on the way home.

Sunday, January 9, 2011

What are the 20 Worst Foods? No Wonder We're getting Fatter!


I'm not sure these are the 20 Worst Foods, however, I can tell you I was shocked to say the least.  My good friend, Jan Ballas, sent this to me.  I thought I would share it with my readers as an Eye Opener, and not because we're indulging regularly in these foods anymore.  Here is the main link - the truth about your weight gain.

This one was surprising !  Why?  Because it is mostly meat, add a salad and we're on plan, right?  This is what they said about this entree:


"Keep in mind that this caloric heft comes without the addition of Aussie Fries, which will invariably adorn most of the plates at Outback. Nor does it take into account the free brown bread and salad that comes with every entrée order. For all that you can factor in an extra 800 calories or so, bringing the total damage dangerously close to the 3,000-calorie threshold. That much energy will add nearly a pound of fat to your body, which means if you start eating this meal once a week, one year from today you’ll have 41 extra pounds of baby-back body fat hanging from your midsection."

My injection:  The only problem with this logic is that it is most unlikely that we will eat this meal once a week.  Surely? 

How about this one:

Cheesecake Factory Bistro Shrimp Pasta

2,727 calories
78 g saturated fat
1,737 mg sodium
The troubling truth is this entire list of America’s Worst Foods could be fueled solely by the Cheesecake Factory’s atrocious fare. No restaurant combines elephantine portion sizes with a heavy-handed application of cheap cooking fats more recklessly than the Factory folk, resulting in dishes like the 2,582-calorie Chicken and Biscuits and the 2,455-calorie French Toast Napoleon. But it’s a relatively healthy-sounding plate of shrimp pasta that wears the tainted crown, delivering to your bloodstream more saturated fat than you’d find in three packages of Oscar Mayer Center Cut Bacon and as many carbs as you’d slurp down from 1½ cases of Amstel Light. Gross.

Folks, this is hard to believe.   This pasta dish looks kind of innocuous.  Surely there must be some mistake?!!

Besides that, the sodium count on some of these dishes is astronomical!!  One chinese dinner was almost
8, 000 mg of sodium, which is probably more sodium than I have in one week!  Unreal.

Thursday, January 6, 2011

*Sausage in Zucchini Boats*

SAUSAGE IN ZUCCHINI BOATS

An attractive presentation!  Use a mixture of  Parmesan, mozzarella and cheddar cheeses and add a chopped tomato, if desired.

Text Box: Yield:  12 servings
1 serving
189.8 calories
10.1 g protein
14.3 g fat
3.3 g carbs6 medium-sized zucchini,
  halved lengthwise
1 lb Bratwurst sausages (0.454 kg)
1/3 cup chopped onion (75 mL)
1 clove garlic, crushed
3 rye crisp breads, ground
1 egg, fork beaten
1/4 cup grated Parmesan cheese (50 mL)
11/2 cups Cheddar cheese, grated (375 mL)

In electric frying pan, in boiling water cook half the zucchini.  Remove after 10 minutes to 9 x 13-inch (23 x 33 cm) glass dish.  Scoop out zucchini, leaving 1/4-inch (0.5 cm) shell.  Mash insides and set aside in colander over medium bowl to drain.  Repeat with remaining zucchini.

Pour water out of electric frying pan.  Remove sausage meat from skins.  In electric frying pan over high heat, cook Bratwurst sausage meat, onion and garlic about 10 minutes.  Chop sausage finely as it cooks. Stir in mashed squash, rye crisp breadcrumbs and egg.  Scoop into zucchini boats and sprinkle with Parmesan and Cheddar cheeses.  Bake in 350°F (180°C) oven 30 minutes.



Helpful Hint:  If you do not have an electric frying pan, use the largest frying pan you own.

Wednesday, January 5, 2011

Lookie what I found!

Splendid Low Carb Cookbooks by Jennifer Eloff

Click on her name below to read more about the author of this review I found

By 

I found a lovely review on the internet of my cookbooks that I was not aware of before:

Are you looking for a way to prepare great tasting meals that are low in carbohydrates? While there are many low carb cookbooks on the market, you'll want to be sure to check out the great collection of "Splendid" low carb cookbooks by Jennifer Eloff.
Eloff's books are packed with delicious recipes containing no more than 10 grams of carbohydrate per serving. There are recipes for all types of dishes, including appetizers, main courses, side dishes, desserts, baked goods, and more. The recipes are clearly written with detailed instructions that are easy to follow.
Visit Eloff's blog at www.low-carb-news.blogspot.com for samples of her terrific recipes, along with other information related to a low carb lifestyle and healthy living.
All of the recipes in the Splendid series are great, but what really sets this series of low carb cookbooks apart from other publications on the market are the breakthroughs that Eloff has made in terms of low carb baking.
Through much personal research over many years, the author has perfected several low carb bake mixes that make it possible to create delicious baked goods – sweet and savory alike – that don't have the "problems" often associated with reduced carb baking. The flavor and texture of the baked goods you'll learn to prepare when you use the recipes in the "Splendid" cookbook is so terrific that non-dieters won't even realize they are eating low carb foods.
In addition to providing detailed preparation instructions for each recipe, the books also include information on what to stock in your pantry if you plan to follow a controlled carb lifestyle and details about where to find ingredients used to make the dishes. Many of the recipes can be prepared with items that can be found at any supermarket, but some of the dishes require items that you are likely to find only from health food stores or online specialty retailers.
For example, some of the candy recipes call for cocoa butter, and the bake mixes include ingredients like whey protein powder, ground almonds, and other products that may not be widely available in every market. However, the author provides details about where she purchases these items for her own use, so it won't be difficult for you to find what you need – and the results are certainly worth the effort!
Titles in the Jennifer Eloff's "Splendid" low carb cookbook series include:
  • Splendid Low Carbing
  • Splendid Low Carbing for Life
  • More Splendid Low Carbing
  • Splendid Low Carbing for Life volume 2
  • Splendid Low-Carb Desserts

Tuesday, January 4, 2011

*Barbecued Raspberry Spareribs* (GF)

BARBECUED RASPBERRY SPARERIBS

These are restaurant-style delicious.

Text Box: Yield:  8 servings
1 serving
379.4 calories
26.6 g protein
27.0 g fat
5.6 g carbs4 lbs pork side spareribs (1.8 kg)
Raspberry Glaze:
1/2 cup Splenda Ketchup, page 89 (125 mL)
1/4 cup raspberry fruit spread, (50 mL)
  sieved
2 tsp Worcestershire sauce (10 mL)
2 tsp white vinegar (10 mL)
1 tsp prepared mustard (5 mL)
1/2 tsp Liquid Smoke, optional (2 mL)

Cut spareribs into manageable sizes.  In large pot of boiling water, boil ribs gently 1 hour.  Place  ribs in 9 x 13-inch (23 x 33 cm) glass baking dish.  Brush both sides with Raspberry Glaze and allow to marinate in refrigerator 1 hour, if possible. 

Raspberry Glaze:  In medium bowl, combine Splenda Ketchup, page 89, raspberry fruit spread, Worcestershire sauce, vinegar, prepared mustard and Liquid Smoke, if using.

Grill ribs uncovered over medium coals, until well-browned both sides, about 8 minutes per side.  Baste with Raspberry Glaze as needed.

Helpful Hints:  Pressure cooking the ribs or doing them in a crock pot first would work as well, plus it would cut down on the odor of boiling the spareribs for so long.  Do use the extractor fan when boiling these spareribs. 

Monday, January 3, 2011

*Rack of Lamb* (GF)

Rack of Lamb

My husband’s favorite!  The marinade has a nice little bite to it.

Text Box: Yield:  8 servings
1 serving
360.3 calories
42.3 g protein
18.9 g fat
2.6 g carbs2.7 lbs lamb racks, about 4 (1.25 kg)
Lamb Marinade:
1/2 cup SPLENDA® Granular (125 mL)
1/4 cup lemon juice (50 mL)
2 tbsp mustard (25 mL)
1 tbsp Worcestershire sauce (15 mL)
1 tbsp soy sauce (15 mL)
1 tbsp olive oil (15 mL)
1 tsp dried oregano (5 mL)
1/2 tsp Tabasco sauce (2 mL)

Rinse lamb and place in 9 x 13-inch (23 x 33 cm) glass baking dish.  In small bowl, combine SPLENDA® Granular, lemon juice, mustard, Worcestershire sauce, soy sauce, olive oil, oregano and Tabasco sauce.  Pour marinade over lamb.  Marinate several hours or overnight.

Place lamb racks in shallow roasting pan, fat side up.  Pour marinade in small saucepan and bring to boil; simmer 10 minutes.  Roast lamb in 475°F (240°C) oven 10 minutes.  Brush with marinade, using it all.  Roast another 20 minutes or until internal temperature reaches 175°F (79°C).  To get that barbecued look, broil under broiler 4 to 5 minutes. Carve between ribs to serve. 

Helpful Hint:  Marinade yields 2/3 cup (150 mL).  (21 g Total Carbs)