Fruits

Updated August 11, 2014th

Written and reviewed by a Board Certified physician. See the Medical Review Board About.com.

Most fruits are rich in nutrients. However, some of them are also full of sugar, so that people choose their body does not process sugar and must wisely.

Fortunately, most low-sugar fruits of nutrients and antioxidants, such as fruits and melons are higher. Most consumers low-carb 1, 2 or even 3 servings of fruit a day to eat, unless they are very sensitive to sugar or are on a very low level carb plan like the Atkins plan or South Beach diet; usually the first week of this diet.

Low-carb foods you have on hand in case of emergency

Updated July 11, 2014.

Hurricanes, earthquakes and snow storms are natural disasters that take place us away from sources of food, water and energy. With a reserve of food and water is a very good idea. It is also useful when the disease strikes at home or when it is inconvenient to run to the store.

If you look at the list of emergency food, you will see a lot of foods with high starch or sugar - these foods such as cereal and crackers usually recommended. Like most of the food we eat to keep our low blood sugar levels are fresh and perishable, it can be a little more attention to a question of spending. Certainly, it is possible to obtain, if a food emergency without increase in blood sugar.

How much food in the store?

Experts used to recommend a three-day supply, but many sources have recommended a maximum of two weeks of emergency food at home. This means that you would need to keep the food you eat as part of their normal diet, and turn the food, so none of it goes bad or loses nutrient content.

Basic Plan for power outages

With food in this order:

1 Cooler - Eat the most perishable foods in the refrigerator. Meat, eggs, dairy products, mayonnaise and the like. The food should not be more than two hours more than 40 degrees F. (The only exception to the "milk" rule is hard cheeses such as Cheddar, which can last for at least a day or two, sometimes longer, before they aged badly.) If you have coolers and ice, the transfer of perishable foods more available.

Not to hurt many foods in a conventional refrigerator nearly as fast as most perishable foods. Most fruits and vegetables for several days or a week or more, depending on the holding element (

Apples, for example, have a long running time). Many spices (jams, spices, mustard, ketchup, salad dressing, oil based, etc.) will last for weeks.

2 Freezer - How long the food in the freezer is safe to eat, depends on the temperature of the room The basic rule two days (a kitchen in Florida without air conditioning in the kitchen against Michigan with not much heat.) But I have more failures, where the food was frozen in the freezer. The more food that was in the freezer when the power is interrupted, the longer it will keep.

March Pantry - The column of the food for a period of time without power is the pantry. The rest of the paper is devoted to this topic.

Protein pantry

Eating enough protein is important, not only on a low carb diet, this is an area that can be overlooked in an emergency, if it is so important to get the right diet to cope with stress and physical stress. Here are some sources of stable protein platform to have on hand:

1 can Seafood - tuna, salmon and sardines are excellent options for protein and contain omega-3 fatty acids also. The crabs, mussels and oysters are also possibilities.

2 canned meat - ham, spam, differences chicken, ham and salad

3 jerky (dried meat) - find the ones without added sugar, if you find, can

Four nuts, peanut butter and other nut butters

5 dried beans - beans are less glycemic when soaked and cook it yourself rather than eating canned food, such as resistant starch in beans beans are partially broken in the canning process.

6 cans of soybeans - particularly black soybeans

7 dry soy products - For those who can not tolerate soy, these products can be a great addition to the emergency pantry, because they last a long time. Examples are PST Dixie Diner products and meat substitutes.

8 lyophilized Foods - Although are usually used for food storage, long term, meat freeze-dried are another possibility. Camping utilities and storage of food stores usually carry. Freeze Dried Chicken: Example

9 MRE and other "complete" Shelf Stable Meals - (Meals Ready to Eat) ERM usually have a lot of carbohydrates, but if you have enough, you can see examples that may have less carbohydrates.

Vegetables

Eat more variety of vegetables as possible is important for good nutrition. Here are a few vegetables to consider for your pantry:

Canned vegetables such as:

• Tomatoes
• Pepperoni
• Artichoke hearts
• Pumpkin
• Tomato paste
• Other canned vegetables low in carbohydrates, such as green beans and spinach, if you like

Pickled vegetables, such as:

• Dill Pickles
• Italian canned vegetables and chili
• Sweet Pickles to Mount Olive Brand (no added sugar)

Pots:

• Sauces
• Pasta sauce or tomato sauce without added sugar
• Roasted peppers (rinse if there sugar in the ingredients)
• Dried tomatoes in oil (just a taste)
• Pots pesto or other sauces with vegetables and sandwich spreads

Fruits

It is difficult not to find perishable fruits. Canned fruits and dried sugar or sugar-rich rule is added to start, but there are exceptions - Read the labels carefully. Freeze-dried fruits are probably the best option, from sources such as "only" tomatoes or food storage company mentioned above. Berries and peaches are good paris. (In August 2011, Trader Joe's freeze-dried blueberries and strawberries.)

Fats

Most oils are stable up to one year when stored in a cool, dry place. Olive oil and coconut oil are good paris.

The emergency water

Water is more important than food. Without water, we would die in a few days. Here are some resources with information about water planning for emergencies:

Dairy

Updated August 11, 2014th

Written and reviewed by a Board Certified physician. See the Medical Review Board About.com.

Milk and milk products a certain amount of lactose (milk sugar). People who are sensitive to sugar, the attention to the amount of dairy products they consume to pay depending on your personal level of carbohydrates. But even for those sensitive to sugar, there are good opportunities for dairy products such as cheese, cottage cheese and yogurt.

If you are not eating in a position much in the way of dairy products, you should get enough calcium in other ways, eat a lot of vegetables that take rich in calcium and / or supplements.

South Beach Diet lists

Subtitle: 200 delicious recipes ready in 30 minutes or less

This cookbook is in the same line as the book of original kitchen, but aims to get meals on the table in less time. Even with the phases of the diet, and with "pretty pictures." The Read more »

Your complete guide to begin to reduce their ...

Updated 23 Juli 2014th

If you are thinking about cutting carbs is just as important to think about what you eat instead. It is logical that when foods rich in carbohydrates subtract, add more protein and fat. Also, people usually find that eating more servings of vegetables instead of starch. Future courses will be on the details of the foods that you concentrate on adding to reconsider your diet.

How much protein do you need?

What is protein? How much protein do we need? Is it possible to eat too much protein? These questions are important if you replace some of your carbohydrate intake with protein.

In the list of foods high in protein

A list of foods high in protein and the amount of protein in each.

Dinner Ideas

Low Carb Dinner Ideas

They serve for dinner when cutting carbs.

Income

Low-Carb Recipes Main

Some ideas, recipes for main dishes low in carbohydrates.

Slow Cooker Cooking Tips

Tips for a large pot (slow cooker) meal with links to low carb recipes.

You won & # 039; t assume that ... Ingredients

Updated August 22, 2014.

This is an updated version of an article published on my blog in March 2013

One great thing about a low carb diet is that it is in so-called "processed foods" naturally low. Moreover, it is quite possible to find foods low in processed carbohydrates, or they can at a moderate carbohydrate diet.

We all know that "processed food is bad for you" in a kind of abstract sense., Can the cereal aisle or a fast food restaurant think if we "transformed" by thinking. Eat It turns out that most of the foods in the supermarket have ingredients that are each produced in remote areas of the earth, and that the food companies are carefully combined to (they are really "food"?) Ever could make in your kitchen Home. Worse, these products have been carefully developed our brain wants to hang over them.

I read two fascinating books on the Rights of processed foods now: Pandora Lunchbox by Melanie Warner, and salt, sugar, fat by Michael Moss.

Warner opens his book with an anecdote: My husband bought some "fresh" in the grocery store at the local store guacamole. Now Warner writes about the food, and had a few ingredients that they did not know of guacamole. She put the bowl in the refrigerator to investigate with the intention, and quickly forgotten ... until nine months later, when his mother found him, opened it, and dug in! Ewwwww! But here's the kicker: you never know, the things that was so long, and his mother lived to tell! You might be thinking, "Great guacamole! With a duration of months" ... or you might suspect, as Warner. (If the food does not rot, we should all be suspicious.)

It turns out that it tested thousands of food additives that are not well tested, or at all. You should get to improve stability and durability, the mouthfeel to manipulate adding "crisis" and our taste buds and brain improves, so hopefully Addict. They often take standard ingredients separately, sometimes at the molecular level, and restored along in manufactured "food" to exact specifications. The ingredients often sound good, but if you look under the hood, are not what you think they are. The resulting edible substances are often not the food that someone would recognize live 150 years ago, but "Products" fully normalized.

It turns out that one of the U-boats U-Bahn (chicken with sweet onions Terriaki) has ... guess how many ingredients? 20? 50? 80? I will not. 100? Closer! 105 ingredients.

It turns out that if a cereal box proclaims, "rich in vitamin D," that vitamin D from the wool of sheep that had been sent from New Zealand to China, probably came. Oils are rich wool vitamin D, and this is where most of the vitamin D added to foods.

The book by Michael Moss (salt, sugar, fat) examines how food to "hook" formulated us. In researching the food industry, there was much talk of "bliss points" and how flavors hit the tongue (and brain) that somehow makes you want more. You need to have the right amount of "crisis" and "chew," also in the future for the bag of chips or cookies. Actually, it turns out that these foods (they "hyperpalatable" called) the reward centers in the brain actually trigger in a similar way to addictive substances.

In a related article in the New York Times ("The extraordinary science Junk Food Addictive"), Moss at a meeting of leaders of the food industry in 1999, it was designed to deal with the fact that contributed in terms obesity epidemic and one day could be sentenced. But she ended up thinking that his job is to sell food, not worry about diet was.

Of course, most of these foods are not only in sugar and other refined carbohydrates, but soybean oil and other oils rich in omega-6 seed, the high chronic disease that can contribute through increased inflammation. These oils in large quantities are new to the human race.

It is therefore important to understand what we are in our body. I really recommend these books if you want to know more. Both authors were interviewed for this episode of Good Food Show, starting around the 25 minute mark (you can download the episode and then come back to this point if desired).

Interested in books?

Pandora Lunchbox by Melanie Warner

Salt, sugar, fat by Michael Moss

Photo © Noel Hendrickson

Related Resources:

Low-Carb Summer

Originally published June 28, 2007 Updated 23 August 2014th

Under potato salad, rolls and strawberry cake, you would think that the summer holidays in July to 4th be a festival of carbohydrates, but there are many great ways that traditional are low in carbohydrates, and others that can be performed easily. Here are some ideas for a wonderful celebration without sending your blood sugar in the blood clouds.

Pork butcher

Unless they are with sweet sauces (including regular tomato sauce) covered meat is usually carb-free. Regular barbecue sauce usually has a lot of sugar. Using a sugar barbecue sauce reduces not only carbohydrates, but little sugar makes the sauce less likely to burn on the grill.

Recipe barbecue sauce sugar

Tips and recipes for grilling:

Hamburger can with most of the usual accessories are eaten with large lettuce leaves, but try to find low-carb versions and enjoy the sweet tomato sauce. Hamburger without bread (knife and fork) are eaten, or bend or low carb tortillas around them.

Tips for Burger

Hot dogs can be around the outbreaks in the same way, low-carb tortillas in dogs roll. Labels to compare, to find hot dogs with low carb accounts.

The steaks are certainly popular for barbecues in the summer. You can not get better than this collection and sales Derrick Riches, About.com Guide to do for grilling and barbecue.

Trying to save money? Find out how affordable steaks taste.

There are many reasons to eat grass-fed beef, but you have to cook a little differently. Here's how to cook steaks fed grass.

If you follow the South Beach diet and try a diet to eat less saturated fat, the list of beef and other meats low in saturated fat.

Recipes for the Grill

Korean beef - one of our favorites - dear customers still

Media mince kebabs with Oriental spices - rich and delicious. Try grilled eggplant (recipe below) and tzatziki, yogurt sauce in the Middle East.

Chinese five-spice chicken - another favorite for customers

Mexican Grilled Chicken - central Mexico, contains the marinade cinnamon adds a warm touch, the spice mixture

Simply ribs - used my BBQ sauce and sugar

Grilled Salmon with Dill - simple and elegant

Grilled Salmon with Spicy Glaze - sweet and spicy glaze is great with salmon. Try this Ginger guacamole. (Really?)

More recipes at About.com food places.

Entries and sauces

Vegetables are perfect for sauces, of course. Cucumber and jicama slices are perfect for the discrepancies. Here are some ideas for dips and snacks for carbohydrates coffee table:

Spicy Chicken Wings with Peach Sauce

Deviled Eggs

Super-Easy Guacamole

Bean Dip

Four Pepper Dip

Spread shrimp with dill

Low carb snacks, appetizers, sauces, etc.

Accompaniments

Some traditional dishes from Low-Carb:

Cauliflower Salad "Potato"

Barbecue Beans

Low-Carb carbon (most have a lot of sugar)

Low-Carb 4 bean salad

Zucchini Casserole winning mother

Southwest Squash Casserole

Broccoli and bacon salad

Low-Carb Pasta Salad - ("Caprese" style)

Grilled Eggplant with oriental spices

Grilled asparagus

Drinks

Beer, grilled meat and a summer day - they go together, is not it? In addition to water and soda, here is some information and summer drink recipes:

Beer on a Low-Carb Diet

Sugar Free Margaritas

Tropical Colada drink - alcoholic or not

Sugar Strawberry Daiquiri - alcoholic or not

Alcoholic on a low carb diet drinks

Desserts

Yes, you can dessert was low carb!

Low Carb Strawberry Shortcake

Sugar Berry Pie

Raspberry Fool

Miracle Brownies

Sugar macaroons

Low-Carb Lemon Bars

Preparation

Preheat oven to 350 degrees F.

Prepare a 13x9 form. "- Any good butter or with parchment paper or greased aluminum conduit may, it appears that no matter what, they are easier to cut after cooling for several hours and can usually remove from the pan no problem.

1 For the dough, put the almond flour, erythritol and salt in the bowl of a food processor and pulse until the pieces are gone. Otherwise, use a bowl and whisk.

2 Cut the cold butter into cubes Medium (16 cubes on the right side). Add a little at a time to the mixture, processor synchronization, or food, or if mixing by hand with a pastry blender or two knives. Mix until mixture resembles a friable food.

3 Pour the mixture into the mold. Soft hand until crust itself, and then press until firm.

4 Bake until golden, about 15 minutes, but start checking after 10 minutes, when it comes to brown it goes fast starts. Remove the pan, then turn the oven to 300 degrees F.

5 Allow to cool on the counter for a few minutes, then pop (do not wait until it is completely cooled) in the fridge for 5-10 minutes, until firm.

6 Mix Mix all filling ingredients in a blender and in crust.

Bake until 7 egg mixture is ready. This should take about 15-20 minutes.

8 leave to cool down the counter for a while, then cool completely before cutting (at least two hours). If desired, sprinkle erythritol above (seven through a sieve).

Nutritional Information: Each of 12 square meters is 3 grams of carbohydrates more efficiently and 2 grams of fiber (5 g of total carbohydrates), 6 grams of protein and 226 calories. It is a rich dessert - well add ketogenic diets for those who are fat.

Carbohydrates make us hungry!

Originally on 1 January 1970 updated 1 January 1970 published.

In almost all studies, the weight loss with low-carb low calorie diets, the group with low carb diet much weight, and usually lose more. It was always amazing to me that this is so little of the scientists who noticed the work. Think consciously restrict calories produced greater weight loss than diet, which basically pays little attention to the amount of food eaten.

As any experienced low carber know the answer is that we are less hungry when we restrict carbohydrates and hungry when we restrict calories. (Warning almost always to reduce :. people on calorie restriction diets carbohydrates that can actually explain some of the weight loss with these diets) So why nutritionists tend not to take? You do not like it, that would be an important topic to explore? But until now it was almost ... .crickets.

However, recently, it was actually a bit of work done on this, especially with the shakes. Smoothies are really ideal to investigate the effects of different amounts and types of carbohydrates, fats and proteins. This is because they can vary in size, but still the same taste and consistency - Participants in the experiment did not know the difference, but to do the experimenters. Let's look at a few of these studies.

One low-glycemic carbohydrate vs high glycemic carbohydrates

The study, led by Dr. David Ludwig were overweight or obese men aged 18-35 two different shakes every two weeks. For men, they are the same - they were designed to exactly the same amount of carbohydrates (69 g), protein (18 g), fat (14 grams) and calories (500) have, and tested exactly the same. People could not tell the difference between smoothies ... but there was an important difference. The carbohydrate is in a beverage was calculated to give the sugar higher than that of other blood. It would look something like a soda to brown rice and beans to eat cooked together.

So what happened? Several things.

1) Blood sugar - of course, sent the high-glycemic sugar jolt the highest blood after drinking. But two hours later the blood sugar high GI flip was actually lower, possibly in the field of hypoglycemia. Blood sugar was much more stable after the low GI shock, never below normal.

2) Hunger - Every half hour for the next five hours after the quake, men are asked to rate their hunger. Of course, the hunger "not hungry" in the letter fell into the assessment immediately after drinking the smoothie. Yet even then the high extract IG has never been so satisfying. During the next five hours, the men were less satisfied and hungrier after high GI tremor. There is at any point during the five hours.

3) images of the brain - Much has been made of the fact that the earthquake caused a high GI increased activation in the centers of the brain associated with reward and addiction. It is interesting because we know that what we call trigger these centers "very tasty processed foods." Heck, even photos of these foods are our brains comment! This study controlled for by identical vibrations taste.

Pero. Imaging of the brain was done for the four-hour mark. We already know that the food reward centers are more active when people are hungry (and everyone knows that food tastes better when you're hungry). There the difference between shingles image induced cerebral was high that IG shakes makes men hungry? I do not think this question has been answered. The images of the brain are different soon after taking the shakes, I would have given more information on addiction, but the pictures are not made at the time.

2 carbs to fat

OK, so it seems that carbohydrates with high glycemic index may make people hungrier than those with a low glycemic index. But people who follow low carb diets tend to increase the amount of fat in the diet as they cut the sugar and starch. What happens then? You would think that would be even better, since fats do not raise blood sugar at all, so that all carbohydrates are essentially "sugar" in our body.

A study again with Shakes (4 different units this time) to see what happens in our brain with different fat and sugar in the shakes (same calories). And you know what? The researchers were surprised that despite all shocks were gratifying, sugar was the component that really lights up the brain, even if all the shocks were so sweet An unanswered question in this study. Was low sugar moved rewarding high in fat because fat, or because of the sweetness, because we know that a sweet taste is rewarding, even without the effects on the body than sugar.

None of this is familiar to surprise people how carbohydrates affect the body. In a recent study of the Mediterranean diet and heart disease, to ask people to not carry significant amounts of nuts or olive oil in your diet cause people to gain weight: apparently just naturally cut back other things they ate. That is exactly how our body is to function. It is only recently that people had to even think much about being overweight or obese or calories. Guess what - weight, that something that the body of the people treated more or less automatically, with what? - Hunger. Imagine. Could the influx of high glucose, sugar and highly processed starches have this balance be disturbed? It appears that at least a part thereof.

Technical note: I love studies like this, where people * instead of other random people * are compared. You can do it in relatively small and short-term studies, but they tell us a lot. The same research group conducted the first study that I described above (low carb may be best to lose weight, keep) people have about themselves under different regimes of maintaining weight loss. It reminds us that we do our own research - no need to know the average of 50 000 people results; we only need to know the results of our own body.

_{Sources:
Lemmerz, Alsop, et al. Effects of dietary glycemic index in brain regions with reward and desire in men connected. American Journal of Clinical Nutrition. 113.064113v1 (2013)
Stice et al. Relative ability of fat and sugar to activate the reward taste, taste and somatosensory regions. CME; 98 (6): 1377-1384 (2013)}

Related Resources:

A little simple carbohydrates Chicken Recipe Slow Cooker ...

Cacciatore means "hunter" in Italian, so Chicken Cacciatore is literally "chicken hunter style." This dish is a bit difficult in the slow cooker because the water tends to the vegetables and the sauce left too thin. It's why I fry vegetables in advance, reduce the liquid and the tomato paste. This also speeds up the cooking time. Parmesan crust thing is something I learned from Cook's Illustrated magazine. Adds a depth of flavor in the sauce salty. This recipe is, of course, low carb chicken than a traditional jacket.

Ingredients:

• 3 pounds thighs and / or legs, skinless chicken (bone if used without femur 8 or 9)
• 1 cup chopped onion
• 1 medium green pepper, chopped
• 8 ounces crimini or Portobello brown, coarsely chopped
• 4 cloves of garlic
• 1 tsp olive oil
• 1 tin of chopped tomatoes (about 14 ounces)
• 2.3 cup dry wine (white or red)
• 1 tablespoon Italian seasoning or 1 tsp oregano, basil and thyme
• Salt and pepper
• Tomato paste 3.1 cup
• 1 inch Parmesan rind (optional)

Preparation:

Season 1 Season the chicken with salt and pepper. You put in a crock pot is too high, and set the cover. Alternatively, you can brown the chicken before or after removal of the skin, then pour most of the fat before cooking the vegetables.

2 Cook onion and green pepper in a large frying pan with a little oil over high heat. After 2-3 minutes, the fungi. Two minutes later the garlic. Cook one minute.

3 Add the tomatoes, wine, herbs, salt and pepper. Boil for 5 to 10 minutes, until the liquid is almost completely evaporated. Taste and adjust seasoning if necessary. If intensive or sour taste, a touch of sweetener (a drop Sweetzfree can do the trick).

4 Add the tomato paste and Parmesan cheese rind and mix. The ingredients in the upper part of the chicken and for 3 hours at high or 6 to 8 hours cooked at a low temperature. Half an hour before you are ready to eat, to check and adjust seasoning again are.

Nutritional Information: Each of 6 servings contains 10 grams of carbohydrates carbon efficient, 3 grams of fiber, 20 grams of protein and 178 calories.

The balance and the combination of flavors in food

Spicy / hot

There is a reason, the black pepper, the salt sits in many tables around the world and in the kitchens of top chefs. Something that "benefits" of the papillae are the taste of the best dish. Peppers (both peppercorns and chili) are the main spices that do this, but the Court did not enjoy spicy chili. Besides spicy dishes with intention, just a touch of heat on the bottom a little more will not be sharp, "alive".

When using dried spices or other (usually in powder form) peppers, the taste is better with cooking oil and fry in the pan before adding other ingredients. These dry ingredients are always added to the top of a plate, to allow time to develop the taste, mixing and lose hardness dried spices.

Fresh peppers are at various times after the desired effect, added in the kitchen. If you want to melt into the ground, treat it like other aromatic compounds. If you want a cooling effect by dusting, add them at the end. Obviously different fresh peppers and dry taste of each other.

Note that the peppers vary in heat value. (See this scale Chili Pepper website About.com Home Cooking. Heat) Whether fresh or dried, I would usually use pepper taste (you may be more used for heat). Width is one of my favorites. New Mexico Chile is hot, but very tasty. (Note: chile powders are mixtures of dried peppers with other spices such as cumin heat as a function of the peppers in them ever ..)

In addition to the red or black pepper, other spices to give it a little heat, more subtle:

• Curry powder and pastes (also get their heat from the chilies.
• Coriander is perhaps my favorite spices - hot, with notes of citrus. It is the seed of the plant coriander.
• Comino (warm, not hot)
• Dry mustard or prepared
• Paprika is also a member of the pepper family, which can be smoked mild or hot, or
• Turmeric - Soft, warm spices commonly used in Indian cooking
• Some types of cinnamon can update the spicy Vietnamese cinnamon
• Many other spices (cloves, pepper Commons, fennel, etc.) can transmit a subtle heat
• Raw garlic can be very "hot"

By adjusting the flavors at the end of cooking, if you want the dish to be spicy, pepper as a dipping sauce or paste, not a dry powder. This can be in the form of Tabasco sauce, hot sauces from Asia, Middle East Harissa paste or hot sauce that happened to you.

Creamiess

When the entire pepper is always too much, a little cream or coconut milk do wonders. It's no wonder so many hot Asian curries have coconut milk in them.

Ingredients, the mixtures

If you look at some of the spices in your cabinet, you will find that already combinations of flavors. Ketchup has vinegar, salt, sugar and spices. Worcestershire sauce has molasses, vinegar, tamarind, and anchovies. BBQ sauce has sugar and vinegar with spices. These spices can more flavor to add both your kitchen.

With the help of the magical balance of your kitchen to improve

There are some general principles that you can use to improve their ability to blend flavors, although the final result will depend on your own taste.

See a family recipe. It has something that all groups of taste? Try a bit of someone in the group (s) is missing. (Note that not all recipes have all the elements of taste., In some cases, it is may be overstated. Acidity I do not want my chicken pie, for example.)

There is no substitute for tasting food, make adjustments and see what happens. If you go too far in one direction, towards the added flavors often bring the dish into balance.

• Too hot? With a little sweetness or creamiess
• Too sweet? Add some sour or heat
• Add too much acid? Fresco
• Too boring? A little salt or heat
• Too salty? Add sour
• Need a spark? Aromatic acid or at the end of the cooking time added, or just add a hotkey
• Do you need more depth - starting with aromatic next time
• Too serious - Try a touch of sweetness

And do not forget to keep tasting, wine tasting, wine tasting. Soon most of the dishes for dinner or a meal requested! And no one will really be able to duplicate.

The combination of flavors more on Food Guide About.com:

Thai cooking tips

A Question of Taste (Chinese)

How to make your own BBQ Rub

Low Carb Cooking videos

If a picture is worth a thousand words, then a video is worth more! Some of them are my recipes and other recipes simple carbohydrates by About.com for my site or other sites About.com foods produced are low. People thought it was very helpful. As one reader wrote my cabbage recipe "Rice", "I know this recipe for years, but always thought it would be hard to do, or the time or something. Having the link to the video was the key for me, because believe me, that's easy. thinking, I have all these years enjoyed this recipe! Dang! "

1 low carb appetizer and dessert Videos

© About.com

These videos are ideas and recipes for snacks and desserts low carb protein balls including peanut butter, cheese cakes, cookies and cake Almond Flax.

2 lower carbohydrate vegetables videos

© Charles Islander

How to cook spaghetti squash, make cauliflower "rice" and mashed cauliflower, and much more!

5, how to flip an egg (Look Ma, no tools!)

Photo © About.com

I have almost every morning fried eggs with something (usually leftover vegetables or flax toast). I love that I do it quickly - if vegetables are hot or toast, eggs are usually made. I've learned eggs without untensils flip, and now you can too! It's fun, and it just takes a little practice - so you can be proud of his new skill! (I practiced over the sink until I was sure of myself, but actually "lost" once or twice.)

7 As Spanish romesco

Photo © About.com

Here is another version of pesto is great on spaghetti squash. Romesco is a Spanish kind of pesto, which is sometimes called the "ketchup Spain." It is the red peppers, almonds and spices. It's great for vegetables, fish, meat or poultry.

How to cook 8 meat

Photo © About.com

Stew is a technique that is perfect for cooking tough cuts of meat such as pork shoulder, ribs or chuck roast (Bonus: These reductions are often cheaper). The connective tissue is divided to create a delicious dish. Stews are a type of coal, and this is a demonstration of a stew chest.

9 How to cook vegetables "

Photo © About.com

Roast "means" jump "or" leap "in French. So what do we do when we say we are going to pop" vegetables? Here is a demonstration.

Top Low Carb Cooking Tips

If we change the way we eat, we often learn new cooking techniques - or learn to cook in the first place! But really, does not have to be difficult and can be very fun and rewarding! Here are some tips for cooking low carb, techniques and tips for cooking healthy foods are low in carbohydrates and tasty.

1 videos Low Carb Cooking

Photo © About.com

If a picture is worth a thousand words, then a video is worth more! These show that each delicious foods easy to make low carb cauliflower "rice", is here flax bread for a big bowl of spinach shown, can make a couple of seconds.

February 10 Tips for Easy Vegetable

James Baigrie / Getty Images

Did you know that when people eat a low carb type usually double or even triple the amount of vegetables they eat to change? Here are some tips to vegetables on the table quickly.

5 How to cook Green

Photo © About.com

Did you know that the Greens are a good low-carb foods to eat every day? Some say that our ancestors ate up to six pounds of leaves per day! Here are some tips on how to greens and flavors and ingredients to cook good work with them.

6 Tips for cooking the best burgers

Photo © Scott Anderson

Burgers - mmm! But sometimes dried, sometimes not much flavor, and sometimes are "slices" on the grill. Here are some tips to make your burgers from "good", "excellent."

8 How can a sauce or soup low carb thicken

Photo © Philip G.

There are many ways, sauces, stews and soups, and thicken the amount of carbohydrates in their ranks. If you just a little, maybe you want to just use a regular thickening agent (for example, if a tablespoon of flour, thicken a sauce made parts. Otherwise, choose something less carbs, how do you like suggestions.

9 Tips for cooking with unsweetened chocolate

Photo © Laura Dolson

It would be great if we take the unsweetened chocolate and replace only regular recipes - not work very well. This article talks about the benefits of chocolate, and has links to low carb recipes with chocolate.

10 How to make whipped cream

Photo © Angelo Gilardelli

Many people of whipped cream was born in a box to think, but it's pretty easy to do yourself, without all that sugar!

How you use your slow cooker to stay healthy

Slow-cooking (often a slow cooker, which is actually the Rival Slow Cooker called brand) can be an excellent way to time-shift their preparation for cooking and is a cooking method that "cares" Once it is running. , Very possible, however, is to bland foods, boiled or mashed forward in a slow cooker. Here are some tips for a successful slow cooker.

What to cook in a slow cooker

Roast: One way to think of a slow cooker is like a small oven. It is good for things like roast, fried chicken and other dishes that are baked in the oven to dry heat.

Soups and stews: One way to distinguish slow ovens, however, is that it allows water to evaporate. This makes them ideal for soups and stews. The water in the meat and vegetables are coming into the kitchen by the liquid.

Cooking in a Dutch oven is difficult for courts, which have a thick sauce, and chicken cacciatore. The main problem is that the vegetables (and to a lesser extent, meat) are mostly water, so that when cooking an incredible amount of water. Using fresh ingredients, often a very thin sauce, and dilution of the other ingredients For this reason, when I do I use a bowl with a thick gravy one or more of the following techniques to avoid a sauce that is too thin:

• Cook the vegetables remove a lot of moisture in the area first. Browning the meat also there, albeit to a lesser extent.
  
• The ingredients to thicken or water to drink, such as tomato paste, dried vegetables, TVP, or low-carb thickeners.
  
• If adding a flavored liquid, such as wine or tomatoes in juice, cooking on the stove to reduce the liquid before adding to the slow cooker.

Crock Pot Tips

• Choice of meat is important, if a slow cooker is used. In general, the cuts tend to be heavy (which is also cheaper and savory) works well for long slow cooking breaks connective tissue degradation, the more difficult these cuts. Pork shoulder, brisket and chuck roasts are examples of these cuts. When cooking poultry, whole chicken or dark meat (legs, thighs) work best.
• Be prepared to adjust spices near the end of cooking - Can cooking aromas slowly and focus on others. Herbs helped in particular by adding one or two hours before the end of cooking. (More suggestions for this in How to balance the flavors in the kitchen)
  
• Lift the lid! Each time, if so, heat is lost and the cooking time is added.
  
• No make milk, cream, sour cream in the beginning of cooking, as the heat will separate long.
  
• If you want to brown the meat, add more flavor and fat to reduce, but not necessary. He has published more juice, if not brown.
  
• Frozen vegetables are partially cooked. If you use them, thaw and add to prevent boiling over in the last hour of cooking.
  
• Fresh vegetables cook more slowly than meat. If not pre-cooked vegetables, and not much liquid in the recipe, put the vegetables in the meat.
  
• Chop the vegetables and prepare the meat beforehand (as before) for rapid development. If you are cut a big piece of meat into small pieces, the butchers have to do it and ask for the cut fat at the same time. (In the supermarket, usually rings a bell to call the battle.)

Crock Pot Recipes Low Carb

Here recipes on the site for the crockpot cooking are developed:

Learn more about Crock Pot Cooking

Low-carb Tamale Pie

This is a version of the low-carb cakes usual Tamale. It has a relatively thin layer (no bottom crust). I use almond powder and whey powder protein to the cortex, but you can easily change. If you want a crust "of cornier", you can replace some of the almond powder to cornmeal, and add a tablespoon of water per tablespoon cornstarch on. It will be 1 gram of carbohydrates per serving for each additional tablespoon of cornstarch. Also, if you do not have whey protein powder around, you can leave - the crust is just a bit thinner.

Ingredients:

• ½ chopped raw onion
• 1 ½ pounds ground beef (I used 20% fat for the calculations)
• Bell 1 small green bell pepper (or ½ large)
• 1 small red bell pepper (or ½ large)
• 2 tablespoons chili powder (or to taste)
• 1 tin of chopped tomatoes (about 15 ounces)
• 1 can ripe olives chopped (about 4 oz)
• Salt and pepper
• Bark
• ½ cup almond flour
• ½ cup of regular whey protein powder
• 1 egg
• ¼ cup of tomato juice
• ¼ teaspoon chili powder
• ¼ teaspoon of turmeric
• ¼ tsp salt
• 1 cup grated cheddar cheese (or Mexican blend)

Preparation:

Preheat oven to 350 ° F.

1) Let the tomatoes and reserve the juice.

2) Put the onions and meat in large skillet and cook over medium heat, breaking the meat during cooking. Visited when something begins from the fat from the meat * Add green and red peppers and chili powder. Cook until the meat is cooked.

3) Add the drained tomatoes and olives, and cook for one minute. Season with salt.

4) Mix the dough ingredients, except cheese.

5) Pour., The meat and vegetables in a pot with 9 x 13 inches, and pour the dough for the crust over the mixture Sprinkle with cheese.

Bake for about 15-20 minutes or until crust begins to brown.

I used to cut into 12 squares, 2 squares for serving.

* If you want to cut calories, add a lot of fat.

Nutritional Information: Each of the six servings of 6.5 grams of carbohydrates more efficiently, 3.5 g fiber (10 grams total carbohydrate), 34 grams protein and 498 calories.

Carb enrich the Guava

There are many types of guava. The common guava has a green skin and bright yellow flesh that ranges from white to pink or red to a deep salmon. Strawberry Guava and also Feijoa (Feijoa).

Numbers carbohydrates and fiber Guava

• ½ cup guava 7 grams of carbohydrates effective (net) plus 4.5 grams of fiber and 61 calories
• 1 half guava, seeds and skin (about 2 ounces): 5 grams Carbohydrates effective (net) plus 3 grams of fiber and 37 calories

The glycemic index of Guava

There is no scientific study on the glycemic index guava.

More information about the glycemic index

Guava Estimated Glycemic Load

• ½ cup guava 4

• 1 half guava, seeds and skin (about 2 ounces) 2

More information about the glycemic load

Health Benefits of Guava

Guavas are an excellent astronomical source of vitamin C, with a fruit offer more than 200% of the daily requirement. They are also a good source of vitamin A, folic acid, potassium, magnesium and copper. Guavas contain good amounts of phytochemicals such as carotenoids and polyphenols that may protect cells from damage, offer lower risk for cardiovascular disease and other health benefits.

More information about Guava calories Plus account.

Carb users:

Vegetables

Nuts and seeds

Cereals

Milk, cream, soy milk, etc. _sources:

Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002" American Journal of Clinical Vol 76, No. 1 diet, 5-56 (2002). ...

USDA National Nutrient Database Reference Standard, exit 20th

There is no ADA diet

The recommendations of the latest nutritional therapy for the management of adults with diabetes from the American Diabetes Association (ADA) published found that the diet of people with diabetes and prediabetes should be tailored to the individual, and if a healthy diet low in carbohydrates helps patients to control sugar levels in the blood, it is within the parameters of what to advise them. People rays ADA emphasize that there is no ADA diet, and the amount of carbohydrates, fats and proteins in the diet should be adjusted to (to fulfill the objectives of treatment and mode of life of the patients are willing and able to do). For weight loss and controlling blood sugar, low-carb diet is one of the recommended options, if this approach works best for the individual. Spokesman for the state, that this is also for many years.

Problem: Many people do not seem the acceptance of low carb diets vis a vis know the management of diabetes. This is also true for diabetics (and others in the spectrum of diabetes, such as those with pre-diabetes), but also health care, including diabetes educators, and researchers from the diet, often with the "ADA standard" as a control group. Scheme turns out to be a source of frustration for those with ADA. I had the opportunity to work with Stephanie Dunbar, the nutritionist who is the director of nutrition and medical affairs at the American Diabetes Association, and speak Elisabeth Mayer-Davis, professor of nutrition at the University of North Carolina at Chapel Hill and a member of the Executive Board of American Diabetes Association. We discussed these and other issues related to low-carb diets and diabetes.

As the myth of the ADA to start diet? Dunbar says, it really is not known, but it was persistent. She says that for almost 30 years, has focused on the personalization of diabetic diet for each individual.

How about proposed with a low-carb approach, that to start the default method? Dunbar said most people, the amount of carbohydrates you suggest starting before () 45-60 grams of total carbohydrates (net per meal) is a strong reducing carbohydrates, for most people. "You can not underestimate the number of carbohydrates are already eating," he said, adding that the goal is that people gradually and sequential changes that can help. (I think there is merit in this approach for some people, but there are also advantages in the opposite approach.)

The importance of a healthy diet - Dunbar stressed that no matter how much carbohydrate in the diet, the focus should go on that diet is healthy. Healthy fats such as olive oil, avocado, nuts, etc., should be emphasized (avoiding saturated fats), eat a lot of different non-starchy vegetables and plenty of fiber, some of the most important points. More information on the website of the ADA

Both women said that the research shows is that some people are easy to control on a focus on low-fat blood sugar, but I noticed that the themes of most of these studies were to lose weight, and weight loss is a small time in a person's life. Mayer-Davis agreed, saying that "there is much we do not know the individual variability in response to diet" and the possible influence of diet on the risk factors for different people. There are many different genes which may contribute to the risk of diabetes, and can interact with a diet in different ways. and focus on the support of people, a personal their diet.

Dunbar believes that the absence of diabetes and diabetes educator training in general to be a big problem. There are over 26 million people with diabetes in the United States and only 17,000 diabetes educators. She believes that diabetics are often unable to obtain the advice they need to deal effectively with this difficult situation. She said some diabetes educators and providers of health care are not always aware of evolving standards, or have developed ideas about the best course of action. It also notes that accreditation for diabetes educators is not on the ADA together. This is done by the National Certification Board of Diabetes Educators.

I agree that people often feel they are located. I listen to the people who come to this site for help and often hear stories of patients whose diabetes is not supported educators and professionals of health or advise on the following low-carb approach to weight loss and blood sugar control. I think it's a little sad when I know healthy low-carb approach has been incredibly useful for many.

The Bottom Line: Everyone agrees that while the system is suitable for the same nutrients, the amount of carbohydrates are adapted to each person. One of the great tools have diabetes is that their blood glucose meters can help.

_Sources:

_{American Diabetes Association. Standards of medical care in diabetes Diabetes Care 2012. Jan. 2012 vol. 35 no. Supplement 1, S11-S63.}

_{Dunbar, Stephanie. The personal communication. 2012}

_{Mayer-Davis, Elizabeth. The personal communication. In 2012.}

Make sure that this preserves your ...

Guardians

• Seafood (tuna, salmon, crab)
• Sardines
• Canned tomatoes
• Sauces
• Pasta sauce or tomato sauce without added sugar
• Canned green chilies
• Tomato paste
• Pumpkin
• Roasted peppers (rinse if there sugar in the ingredients)
• Dried tomatoes in oil (just a taste)
• Chicken and / or vegetables
• Artichoke hearts
• Pots pesto or other sauces with vegetables
• Other canned vegetables, low carb, if you want
• Dill Pickles
• Italian marinated vegetables
• Anchovy
• Nut butter (natural, unsweetened)

To Buy

• Coconut milk
• Canned black soybeans (taste like black beans, but low in carbohydrates)
• Other canned beans, depending on their individual plan
• Low-carbohydrate fruits such as peaches Carb Clever, 6 grams per serving
• Sugar sweet pickles as Mount Olive Brand

Mixing

• Canned soup - almost all of them are rich in carbohydrates
• Canned fruit - unless for low carb presents especially since most have added sugar
• Something cellulose, starch or sugar

How do you store your pantry if you & # 039; You're in a ...

With old and new! By changing the way you eat, you have to eat better in your home, support your new business. One of the worst situations is clear that you are nothing without adequate food hunger.

, What to do with the high carbohydrate meal

If some people with whom you live in carbohydrates to the use of foods rich your life, try to separate the pantry shelves for people. Otherwise, the local food bank or other charitable organization, donated food takes a possibility, especially for packaged and canned goods.

Let us go through the kitchen area at a time. Click each link for a list of what to keep, what to buy and dispose of each category

Refrigerator and freezer

When switching to an energy-saving mode of carbohydrates, you probably find yourself eating more fresh vegetables, meat and other perishables. ("Shopping the perimeter" is a good strategy for the low-carbohydrate meal, such as supermarket aisles contain the most foods high in processed carbohydrates.) Does this mean low-carb diet often their refrigerators and freezers are to be fuller than before, for this reason .

Canned (and glasses)

I love knowing that I could do to eat from my pantry when needed. It is also good for the case of power outages, and if I have no desire to go to the store. Here are to have on hand some low-carb canned food, and some to get rid of to get.

Packaged foods

Unfortunately, many of these packages of processed cereals, biscuits, rice and sweet will. But can you keep packaged foods that are low in carbohydrates.

Spices

Barbecue sauce? Usually loaded with sugar. Mustard? Usually they do not contain. Here are things to do and when it comes to spices on a low carb diet.

Special ingredients for cooking

I like to keep some special low-carb ingredients on hand. Life is much easier, especially when it comes to the "de-carb" favorite foods in order to have a replacement for the low-carb around.

See also: substitute low carb foods high in carbohydrates and low in carbohydrates Specialty Products.

Carb college to avoid the case

You start or return to college? Are you afraid that that only textbooks are probably more weight around you? One way to avoid the "freshman 15" is the attention to the amount of carbohydrates you consume to pay.

The university Carb Trap

If you are suddenly far from home, it's easy to enjoy too much sugary and starchy foods, both because they are "fun food" and also because they are often more convenient. For a break from the night-study, you may find yourself hitting the vending machine for snacks. In the morning the bagels are easy to grab on the way to class. There are a number of desserts in the cafeteria and the snack bar is stocked primarily with muffins and cookies. These refined carbohydrates can increase weight at an alarming rate. Especially when it comes to building new routines, you can easily into bad habits that can be difficult to change later fall.

On the other hand, my daughter, a freshman in college right now, said he believes that it will be easier in some ways, to follow a special diet to college, because a relatively large number of variety of food available and already for prepared. If you make good decisions, you can avoid the trap Carb university.

New options in the cafeteria

When I was in school 35 years ago, the options in the cafeteria were often not all much less varied appetizing. I recently had the opportunity cafes 10-12 schools in the United States can be found on the flip side, there is a greater presence of fast food on campus. On the other hand, I am pleased to report that most of the campus, there are many positive trends. There is more emphasis on fruit and vegetables and less processed foods altogether in many sites. There is also a tendency to break down food into its components, so that you can mix and according to your wishes. For example:

Salad Bars - Almost every café them now, with more and more options. Stay away from potatoes and pasta salads, and go for a rainbow of fresh vegetables and greenery. Tip: Many low-fat and fat-free dressings loaded with sugar - often in a teaspoon of sugar per tablespoon of dressing! Use one of the people in the cafeteria of the information on which the associations have to ask less sugar. Or better yet, just use olive oil with lemon juice or vinegar, salt and pepper. A little oil on the salad is a good thing, as it turns out, a little oil in salad helps your body to absorb many nutrients. If you (instead of just dumping the vinaigrette above) want a mixed salad "light", with a dressing of oil, and you will not have much to cover the leaves. On the other hand, cutting the carbs you want dressings to grow a little fat intake and the salads are a good place to do it. More in Health

Stir Fry Bar - This is perhaps the most exciting new development for students who are watching their carbs. In this configuration, you can protein and vegetables that you want to combine. Some cafes you can cook for themselves, while in others the staff will cook for you. This list of low carb vegetables can help you choose.

Pasta Bar - If there is no jump bar, was a pasta bar where you can select what have put on pasta. The good news is that you can choose which things are not in the pasta! Or, if you can not bear to imagine life without it pasta, order a small amount of whole wheat pasta.

Six General Rules for the University of Coma

If you follow these tips, you will reduce the consumption of food expenditure considerably. Of course, if you are told to follow a low carb diet like Atkins or South Beach, the rules need to follow the plan.

1 Focusing on the essentials: protein, vegetables and fruits. If you ensure that you have enough of these foods, it becomes much easier to avoid the ice cream bar.

To avoid two food: food wholesalers, sugary and starchy foods: desserts, sweets, soft drinks, bread, potatoes, rice, pasta, cereal, etc. Check out my Low Carb Food Pyramid for help.

3 Fear not fat. Yet the low-fat and fat-free versions of popular foods today without this can sometimes be difficult. Look for foods such as avocados, olives and olive oil, nuts, peanut butter, and, yes, even butter. As Dr. Richard Feinman, an expert in nutrition and biochemistry, said: "The deleterious effects of adipose tissue in the presence of a high-carbohydrate high-fat carbohydrate-rich diet has been measured is different presenceof a high fat diet in the presence of a low. Carb ". In other words, if you just do not have to worry about eating more fat your carbs.

4 First, a small fridge for your room. Refrigerators and some clips of choice, it can be helpful to stay away from the chips and pizza. For example, if you keep a jar of mayonnaise and salad in the fridge, you can make a tuna salad and lettuce wraps.

Flaxseed meal is a great way to keep food in your refrigerator. Place in a zip-bag-type and then in the cafeteria, you put in a bowl and add hot water and a little peanut butter (if it is too sticky, add more water). Or is it in the yogurt with nuts and fruit.

Check this list of low carb snack for more food ideas to keep in your room.

5 Use the kitchen, if available. If you can prepare simple dishes such as boiled eggs or low-carb pizza dramatically increase your eating habits.

Be very careful with 6 drinks. Almost all drinks "health" is sold these days to read a lot of sugar in them, so labels carefully. Even sugary cocktails in bottles very popular these days. If you drink alcohol, to familiarize yourself with carbohydrates in them.

Also, if you are new to low-carb diet, you will want to get support. Sign up for our newsletter and join us in our low-carb forum. In this way you will always have someone to turn for questions or help with the unique challenges that can offer the University. And above all, have a great and healthy semester!

Delicious late summer Mediterranean vegetables

Nothing says "late summer" to me than cooking a mixture of farm fresh eggplant, tomatoes, peppers and squash, and spices in a Mediterranean. This is captured on my plate as the summer sun. This is similar to the pisto, has a slightly different texture and taste, but. Very cold in a salad the next day, or a warm tortilla filling.

Ingredients:

• ¼ cup olive oil
• 1 small onion, chopped (about ¼ pound)
• 1 pound eggplant, any variety, diced
• 1 green or red pepper, chopped
• ½ pound zucchini, chopped or sliced
• 3 cloves of garlic, crushed, shredded or chopped
• , Drained 4.3 pounds of fresh or canned tomatoes
• Dry white wine 1:04 to 1:03 mug, or you can substitute vegetable broth or chicken
• Salt and pepper
• 1 to 2 drops hot sauce, if desired
• ½ cup chopped fresh basil or 1 T dried (but please breathe fresh, if possible, it is much better)

Preparation:

This sauteed vegetables, depending on the heat of the oven and succulent vegetables, they can start to stick. When this happens, to soften some wine or liquor.

1 oil in the pan with the onion. When the onions sizzle, add the eggplant and cook for 4-5 minutes. Sprinkle salt over everything. Then add the peppers and cook for 2-3 minutes, add the zucchini and cook for 2-3 minutes.

2 Push the vegetables to the sides of the pan and cook the garlic in the center (you need to add a little more oil) for 30 to 60 seconds until aromatic.

3 Dump the tomatoes and stir to dissolve the juice (again, keep everything paste). Add the remaining wine or broth and dried basil, if using. Cook until the tomatoes are fairly well separated. Eggplant should be soft enough.

4 In black pepper and hot sauce, if used. (Just a drop of hot sauce, you just want to "encourage" only the flavors, if not sharp.)

5 Check and adjust seasoning. When the tomatoes and wine make it a little acid, or the flavors do not seem to mix well, add a small amount of sweetener - no more than 1 teaspoon of punishment. You will be surprised how you can change the whole bowl.

6 Mix the basil and remove from heat.

How long is cooked after this point are really up to you. Sometimes I cook, to concentrate the flavors and make it much smaller. If you stop at this point, but you should have about 4 cups of vegetables 8 servings.

Nutritional Information: Each serving contains 5 grams of carbohydrate carbon efficient, 3.5 grams of fiber, 2 grams of protein and 97 calories.

Bacon, Lettuce and Tomato Wrap

For 10 months, not even bother tomatoes - the pale, granular, tomato wannabe salad seem to come in every restaurant. But in late summer, why resist the call of tomatoes, fresh from the farm or garden? This is my favorite for the classic BLT sandwich without bread smells like that. You should also consider the lawyer for over BLta.

Ingredients:

• ½ cup chopped raw tomatoes
• 3 slices bacon, cooked until crisp and crumbled
• 2 tablespoons mayonnaise (regular)
• Black pepper to taste
• 3-4 large green lettuce leaves

Preparation:

Mix chopped tomatoes with crumbled bacon, mayonnaise, and a generous amount of pepper. Pour the mixture into the center of the sheets, leaving either a burrito or taco form.

Nutritional information: For the recipe to 5 grams of carbohydrates and 2 grams efficient carbon fiber, 7 grams of protein and 362 calories. Note that this is not a great source of protein; most of the calories (202) come from fat mayonnaise.

10 ways to break a weight loss stall

It happens to almost everyone - weight loss slows or appears paralyzed. Sometimes you can even begin some weight, and not many things more demoralizing than that again! Here are some tips that will help you in this situation. Not all of them work for everyone, but they are all good things to try to get back in the mode of weight loss.

Many of these suggestions came from a conversation I had with Dr. Eric Westman. Dr. Westman is an associate professor of medicine at Duke University and director of the Duke Medical Clinic of life when he. Treatment of obesity and diabetes teacher, with an approach to low-carb diet in the many years He has published numerous articles in his research credit and is co-author of The New Atkins for a New You, among other books.

Remember - weight fluctuates, even if we take the same amount of calories consumed, the weight varies. The amount of liquid, fibers, etc., body changes every day and of course reflects scaling. In fact it is preferable not to weigh every day during the weight loss - even reach a week. Even then it can take weeks, if no weight loss occurs, even if you are losing fat. You can gain muscle, for example. So do not be obsessed with the scale.

On the other hand, if one month has resulted in no weight loss, you may be able. In this case, here are some things to try.

1 No Carb can creep creep up on you!

The most important point, and a very common problem. It happens almost every where we let the carbs back into your diet at random, often without realizing it. Most studies on the low-carbohydrate diet, which show that people have more time to find that this is true eat.

Approaches such as low-carb Atkins diet is to encourage more and more carbs after low carb initial phase. It is important to follow the instructions on the quickest way to get it and do when carefully to stop. This is very useful because it promotes awareness of carbs you eat and how it affects you.

Tips for carb creep fight

Keep everything you eat in a typical day - leave out anything! Measure to be your food as much as possible, as accurately as possible. Then use a book of carbohydrates to the application or website such as calories, to enter all the food and the amount of carbohydrates that you consume. Some stubborn souls are able to keep a food journal process is ideal in (mobile application can be very useful in this regard), but on a practical basis, make a day sometimes for most of the rest of the work ourselves.

Look at your parties! 'S easy to get away with foods, get carried away having "some carbs." Nuts, cheese, cream, and all have small amounts of carbohydrates, and if you eat too much, adds it up!

Restart - If, for example, the Atkins diet, re-induction phase followed and start again, make sure to follow the plan exactly.

2 Eat according to your hunger

One of the best things about a low carb diet is that hunger should be set so that you take in fewer calories. If you eat the right amount of carbohydrates in your body that you have had cravings should subside. (We often speak of "feeling normal around food," and it was a wonderful experience it is.) If you still feel the urge to eat when not hungry, you can eat too many carbohydrates.

Cravings to fight

The amount of carbohydrates that is right for you?

That is, it is quite possible to replace their existing information. Do not do that! If you are not hungry do not eat! Also, do not stuff you make yourself - just eat until you are full.

Nix 3 alcohol

Dr. Westman told me that some people are more sensitive to the effects of alcohol than others vis-à-vis the weight loss. Some can not drink moderately, while others. So if your weight loss has stalled, it is interesting to try to cut the alcohol consumed. In all cases, you should count the carbohydrates in the drinks!

4 years!

Exercise Dr. Atkins as "non-negotiable" for a reason. One thing that, if we happened to lose weight, is that our metabolism slows down. Although there is evidence that this will happen less in the low-carb diets, calorie restriction, it still happens. One way to combat this, regular exercise. It works best when the routine includes strength training.

It has been shown that during exercise is important for weight loss, can be crucial for the maintenance of substantial weight loss. In particular, strong exerices (in short bursts) the performance of energy-producing organelles in our cells, to improve the so-called mitochondria. People with insulin resistance (ie, those most likely to respond to a low-carb diet which) are more likely to have difficulties with optimal mitochondrial function, so that the exercise can be more beneficial for them.

5 Try to make your meals habits vary

Sometimes people find that they make a difference, a different diet to try. For example, try a big breakfast and a small dinner. Within three hours before going to bed do not eat. Or try spent as a part of each day without eating a technique called intermittent fasting.

6 Treat Ketosis

When our bodies are used primarily fat for energy, which may be in ketosis. A diet that is low in carbohydrates may or may not be a ketogenic diet for a certain person. Some people are in ketosis eating 100 grams of carbohydrates per day, while others need to Atkins induction levels. We can tell by testing for ketones in the urine or blood (as they experience some ketones in the breath).

6 Treat Atkins Fat Fast

Many low carber found that the Atkins Fat Fast is a great way to break your review and recommended Dr. Westman said some of his patients in this situation. What is a fat fast? This is a "diet" 3-5 days of 1000 calories per day, in which 80-90% of calories from fat. It works by jumping out of the body into ketosis. Atkins recommends foods such as macadamia nuts, avocado and cream cheese. It is important for longer than Dr. Atkins recommends doing.

If you are interested in fat quickly, author Dana Carpender wrote about it in the CarbSmart website, including menu suggestions. She has a book of fast food and fat.

8 test diet "Old Atkins"

The diet that Dr. Atkins has been used for many years been a bit of later versions. The main difference is that the total carbohydrate instead of net carbohydrates on the first use. This means that the fiber is not deducted from the total daily carbohydrate distribution atoms. Dr. Westman says this is another way for people to break a job.

Daily weighing 9 - and body fat percentage

During weight loss, do not recommend weighing yourself every day, because it tends to push people to follow the ups and downs of his crazy body fluids. However, if weight loss is stopped, as a good thing has to be. You can make sure that your weight is to stay in a "safe zone", and when it begins to rise, it may motivate you to take further action might increase the intensity of your workout.

In addition, Dr. Westman recommends considering a scale, body fat, not only pursues weight. Even if the number you receive may not be entirely accurate, it will tell you if you go in the right direction. Sometimes you can not change your weight, but can be by muscles and lose fat.

10 drugs

Dr. Westman that about 5% of patients from the addition of drugs to benefit their lifestyle changes. If all else fails, this could discuss anything with your doctor.

Be patient with yourself

Everyone loses weight at different rates. Dr. Westman said that in his experience, people with diabetes lose more slowly, and postmenopausal women certainly lose more slowly (and may have hormonal adjustments). You know, a woman who, until they have won it for a few years through menopause, then lost more weight! If weight loss does not wait as fast as you want to happen, or on a support, focus on all the great health benefits you from the way you eat low carb. They deserve congratulations for what changes you have to improve your health.

Cranberry Nut Bread - Low Carb Sugar

Great holiday bread or anytime! Protein powder the key to enter the structure, but that is good without. Do not try variations of cheese - it's really delicious, if unusual: (Note If you have a lot of protein is to use a cheaper source to egg protein powder.).

Preparation time: 20 minutes

Cooking time: 50 minutes

Total time: 1 hour 10 minutes

Ingredients:

• 2 cups whole cranberries, fresh or frozen
• 2 1/2 cups almond meal / flour
• Third powder egg cups
• 2 tsp baking powder 1/2
• 4.3 teaspoon salt
• 1 cup sugar equivalent in artificial sweetener (Splenda liquid forms work well)
• Melted butter 1/2 cup (1 stick)
• 3 eggs
• 4.3 cup water
• Optional: 1 1/2 C chopped pecans

Preparation:

Preheat oven to 350 F.

1) Butter the bottom of a large loaf pan. You can go a little butter on the side, but not overboard above. To ensure that everything goes well, take the bread out of the pan, I have a piece of parchment paper on the bottom and butter too.

2) cut into large chunks cranberries or pulse in a food processor. Information, each blueberry in 2-4 pieces. Go no fine or are "lost" - shrink during cooking.

3) Mix dry ingredients (almond flour, egg whites, baking powder, salt, sweetener in powder).

4) Add the wet ingredients (liquid sweetener, butter, eggs, water). Mix well. (You do not have to mixing to, as you would bother with regular flour.)

5) Place the dough in the pan and cook for about 40-50 minutes, until top is golden brown and a toothpick comes out clean.

Variation: Cranberry bread and the cheese add 1 1/2 cups grated white cheddar cheese. Yum!

Makes 16 servings, each containing 2.5 g effective carbs, 2.5 g fiber 6 grams of protein and 164 calories.

Low-Carb Four Bean Salad

This low-carb adaptation of traditional salad beans 3 or 4 grains makes two adjustments - which is sugar and beans are the least strength. If you want beans or chickpeas instead of black seeds or Edamame soy beans, it is best not to canned beans, the blood sugar and are less resistant starch itself, when you buy the dry beans, diving and cooking. If you want a salad with three beans, just use 16 ounces green beans and others to eliminate.

Yield: 12 servings

Ingredients:

• 12 ounces green beans - fresh or frozen (you can use canned if you prefer)
• 1 15 oz wax beans - if you can be frozen or fresh, the better
• Jan. 15 oz black soybeans
• Edamame 1 cup fresh or frozen peeled seeds (soybean fresh)
• Third cup chopped red bell pepper
• Third cup chopped green bell pepper
• A quarter cup of chopped red onion
• A quarter cup of chopped fresh parsley
• 3 tablespoons red wine vinegar
• 1 teaspoon mustard
• Half a teaspoon of garlic powder
• 1 teaspoon dried herbs - I love Greek or Italian blends, but thyme is good - you can use whatever you want
• Salt and pepper to taste
• Half a cup of olive oil or other light oil (see note)

Preparation:

1 Combine beans, peppers, onion and parsley in a large bowl.

2 Mix the vinegar, mustard and spices, or in a small bowl or shaker and glass. Add the oil and whisk or stir to mix well. Pour over beans and vegetables, and mix well.

Oil Note: The only problem with the use of extra-virgin olive oil is that it tends to solidify when cooled. If the salad is eaten in one sitting, or if you are willing to bring to room temperature before eating, you can use extra virgin if you want. Another alternative is a kind of sunflower oil or safflower oil as a single high Saffola brand. I'm not a fan of the use of other seed oils (eg corn oil or soybean oil), because they are so rich in omega-6 fatty acids.

Nutritional Information: Makes 12 servings, about half a cup each. Each serving contains 3 grams of carbohydrates efficiently and 4 grams of fiber (7 grams of total carbohydrates), 5 grams protein and 144 calories.

Low-Carb Vegetable Beef Soup 9 simple steps

This soup is a great way to use up leftover roast or breast. Works best with pieces of meat that have a grain, including Chuck, sirloin tips or chest, but beef cooked work. This is thought of as a traditional beef soup with celery (celery) substitute for potatoes. To reduce carbs further, just use instead of other vegetables such as zucchini, peppers and / or green beans. If you do this, you simply cook the soup until the vegetables are tender, which will take place less time than the celery.

Ingredients:

• 2 slices of bacon
• 1 medium onion, chopped
• 1 pound brown (crimini mushrooms), chopped medium
• 3 stalks celery, medium
• 2 cloves of garlic
• 2 tablespoons tomato paste
• ½ cup dry red wine
• 1 tablespoon soy sauce, low sodium
• After 3 cups diced celery (celery) - ½ inch cubes or slightly smaller
• 5 cups beef broth, see note below
• ¼ teaspoon pepper
• ½ teaspoon red pepper flakes or ¼ teaspoon cayenne pepper
• 1 teaspoon dried thyme
• 2 bay leaves
• 2 cups chopped leftover meat
• 1 envelope unflavored gelatin
• ¼ cup chopped fresh parsley
• Chives (optional)

Preparation:

I have a big compliment to the test kitchen of America, to give some of the techniques in this recipe, especially the addition of gelatin. The idea behind the gelatin is that it's the texture you want to get the beef broth home to imitate.

Note beef broth: I like better for this application than Bouillon, as I like the taste and it's easy to adjust the salinity. Beef stock in trade is very different in quality. Some authors recommend the use of chicken broth recipe, mostly or chicken broth, if you can not find a good taste of meat broth.

1 Fry the bacon crispy. Remove bacon from the pan and cool.

Saute onion 2 until tender in bacon fat and begin to brown. Add mushrooms and cook until mushrooms have reduced in size and lost most of its water. Celery and cook for 2-3 minutes.

3 Click on an area in the center of the pan and add the garlic. Cook until garlic fragrant (not brown). about one minute. Add the tomato paste and mix well.

4 Pour into the pan and wine to get for a minute or two, stirring all the juices from the bottom of the pan.

5 Add the soy sauce, celery, broth, pepper, allspice, thyme and bay leaf. Bring bring the soup to a boil and cook until the celery is soft, about 15 minutes.

6th taste (be careful!), And adjust seasonings. The meat in the soup and cook the soup for five minutes.

7 While the soup is cooking, cut the cooked bacon and sprinkle geletin cold in half a cup of water.

8 Turn off the heat, remove the bay leaves from the soup, stir in gelatin and parsley.

9 with a side of bacon, and, where appropriate, serve the chopped chives.

Recipe makes about 10 one-cup servings.

Nutritional Information: Each serving contains 7 grams of cash and 2 grams of fiber, 16 grams of protein and 162 calories carbohydrates.

A Beginners Guide to Cooking Eggs

For the novice cook, it is difficult to start from a better place to think than the eggs. They are simple and cheap and nutritious. You can use many ways, combined with almost any vegetable you can think of and get to do a quick, delicious meals.

Discover the nutritional benefits of eggs as well as further information on the selection of egg storage and handling

I will guide you through the easiest things to do with eggs. As you gain experience, you will be able to better judge if eggs are doneness you want, and you will be added in the situation, fun decorations and bring "good plug eggs" to "fabulous eggs." In the beginning, but our goal is "easy" and "damn good."

1 egg selection

James and James / Photodisc / Getty Images

In the beginning just about get eggs that are not broken! However, there are a large number of eggs available if you can so you want to go further. Most of the time, fresher, the better, so if you often find local sources that you eat tasty eggs. The shell color makes absolutely no difference in taste or quality (different breeds of chickens lay eggs in different colors). Some people wonder how chickens are treated. Information on cage eggs, etc. outdoors

2 How to break an egg

Photo: Comstock Images / Getty Images

Contrary to popular opinion, is the best way to break an egg not taken to the edge of the pan or bowl. This method is suitable to press the parts of the shell into the egg. A better way is to tap the egg on a flat surface, such as the kitchen counter. Then you can open the shell by diffusion out with your thumb and empty the content you want them.

3 is easy to cook eggs

Photo © Kostas Konstantopoulos

It is a kind tossup whether fried, scrambled or boiled eggs are easier. All of them are very simple. What's important to know that the eggs cooked at a surprisingly low temperature (starting at 145 degrees F and cook fully cooked to 165 degrees). When cooked, they become rubbery, so especially in the beginning, keep your desire to turn on the burner on high. It, with less heat to get (medium-low to medium) to start know their own stove, pans and preferences best.

Safety Note: The Government of the United States recommends that the eggs completely (solid white and yellow), cooked because of the risk of salmonella. This is definitely the safest and for babies, the elderly, pregnant women and people with weakened immune systems, is a must. If you like running egg yolk, pasteurized eggs are in many areas. (Advanced Danilo Alfaro, About.com expert in cooking, contains information about a process for pasteurizing eggs in the microwave in recipes such as mayonnaise, where raw eggs for the above to use).

4 How to boil an egg

Photo: Eising / Getty Images

Melt a tablespoon of butter in a nonstick pan or use olive oil, bacon grease, fat or whatever you want to use. The eggs in the pan (probably best not to go over three at first, until you is to get a little practice). Sprinkle with salt and pepper. (If you pieces of shellfish with a spoon.). Cooking for 2-4 minutes until the white is set and the bottom starts to brown Now you can sunny side eggs. If you want "more", return with a spatula or just go back to the original (it takes practice, but it's fun). Then bake a bit longer - a couple of seconds to "easy", maybe 15 seconds to "medium heat" and about 30 seconds to cook the yellow to the end (if you want, you break the yolk before and cook faster ).

5 scrambled eggs

Photo: Brian Leatart / Getty Images

Scrambled base are very simple, and the variations are endless. Heat butter or other fats in the previous non-stick pan. Put the eggs in a bowl, a tablespoon of cream, milk or water per egg, and season with salt and pepper. Stir with a fork (with a twisting motion) until the mixture is fairly uniform. If you have a whip, which is even better, because more air is soft eggs have (but honestly, they usually do not bother). Pour into the pan. Eggs As they begin to thicken, stir with a heatproof spatula or wooden spoon, move to the pan while cooking. Let a little in front of them! They will continue to thicken after removing from the heat slightly, and to get bad eggs when you go.

Variations: Add a little parsley, chives or other herbs like chopped boiled eggs. Or an eye: Place vegetables or meat you want to pan and cook for the first time in the fat (or just the heat when they are already cooked) want. All spices should be added that you should at this time. Next, add eggs and cook as before.

Faster and easier - microwave scrambled eggs

Give scrambled eggs in a bowl, as above, with a bowl in the microwave. If desired, add cheese and other ingredients such as (cooked vegetables, chopped ham, etc.) Microwave on high for 45 seconds to 1 or 2 eggs, 3 eggs for 1 minute and 90 seconds if it. Lots of ingredients Stir the mixture. Then microwave on medium power for 30 second increments until doneness you want, stirring each time. Do not overcook.

6 hard boiled eggs

Photo: Maximilian Stock Ltd / Getty Images

Place eggs in a layer in the bottom of a pot (without battery). Add water until it. Least an inch of water on the eggs (If this happens to float, remove and discard them, they are bad, this should occur, if they are very old.). Bring water to a boil. Remove from heat and cover. Wait 12 minutes for large eggs, 17 minutes, extra large. Drain and cover with cold water. Add ice and put drain again and cold. When completely cool, such as the business or peel. From there it is only a few steps from deviled eggs.

(Note: This is one of the few times that very fresh eggs are not as good because they are more difficult to peel eggs to the grocery store are probably at least a week, and is very good ..)

How to peel a hard-boiled egg, roll with light pressure on the counter, so that the shell is full of cracks. Start with the larger end, and remove the egg shell.

7 omelets, frittatas, quiches and more

Photo: Craig van der Lende / Getty Images

I do not know, a frittata omelet? There is a world of egg dishes on the basics. For example, this is Denver bake super easy - just mix eggs, sour cream, cheese, ham, onions, peppers and (or vegetables you want), and cake.

The health benefits of eggs

Consider the egg. Its purpose is to bring new life into the world and nurture that life, until it reaches the point where it survive on its own. It is not surprising that eggs one of the richest in nutrients that are available to us the food. The egg is a symbol of spring and new life, in part because of the food offered. But it is to place because during the winter, the chickens are not many eggs naturally. The return of the light causes the return of the eggs.

The nutrients are loaded with eggs

Eggs have a lot of vitamins. They are rich in vitamin B family, but also vitamins A and D. In particular, help the yolks are a major source of riboflavin, vitamin B12 and choline, not only in the development of the brain in the womb can, but protects us memory loss associated with age. In the department of minerals, eggs are rich in selenium. Eggs are also rich in lutein and zeaxanthin, carotenoids that protect our eyes from macular degeneration, among other benefits. And the lutein in eggs seems to be absorbed better if it comes from plant sources. Almost all of these nutrients in the yolk.

Some eggs are also significant amounts of omega-3 fatty acids. The so-called "omega-3 eggs" were fed generally linseed, to increase the level of omega-3 eggs. In addition, chickens were allowed, on a variety of natural food for them (Green, worms, etc.) to feed eggs with more "pastured eggs" omega-3. is a name for these chickens, note that the chickens "free range" does not usually share this plan. (For more on the different denominations of the eggs.) One egg provides 6 grams of protein, 5 g fat (1.5 saturated and monounsaturated 2) and about half a gram of carbohydrates.

But it's not bad to eat too many eggs?

Eggs are high in cholesterol, so that for a long time, it was considered unhealthy overeating. However, the Council is to change that more research comes out. To my knowledge, does not show any signs that eggs are harmful to our health in any way. In fact, some studies show improved blood lipids eat eggs. It seems that foods with high cholesterol increases our "good" cholesterol and not as "bad".

In a low carb diet eggs

They are not only a source of egg protein and other nutrients, low cost, low-carb, but have specific uses for low carb diets. Protein, a structure for baked goods with non-traditional, such as flour, nuts and flax seed meal, flax meal focaccia bread and this provided the ingredients and can be the basis for desserts like snow or macaroni pudding without sugar.

Selection of eggs

The eggs have a shelf life of about 60 days if refrigerated. In the United States, the "sale date" is not the eggs were packed more than 30 days after the day. It should be used within 3-5 weeks thereafter, according to the USDA. Some chickens fed flaxseed flour to increase the amount of omega-3 fatty acids in the egg yolk. However, it would be much cheaper just to eat you up flax. Other designations are organic eggs and free range - This page has several definitions.

Storage and handling of eggs

Eggs are best stored in the cardboard that came in the coldest part of the refrigerator (for cracks before buying). To protect against diseases such as salmonella (rare), cook the eggs. Protein can be frozen for up to one year. Egg yolks do not freeze so successful, but the mixture of salt with ½ each yellow work. Hard boiled eggs will keep for up to one week in the refrigerator; not good freeze.

Kitchen and Serving eggs

Eggs are versatile and can be served at all meals. Also cook quickly, they are perfect as a base for quick and easy meals. Here are some suggestions:

5 foods high in healthy fats

Do you think that a youreslf healthy foods to eat? Sometimes the conscientious eaters avoid some very healthy by the fat content of foods. Although the word is that these fats are not bad (after all, our brains are mostly fat), there are still a lot of mixed messages about dietary fat. Screams of "too much fat in that!" You can still be heard throughout the country, including news programs on television.

If you have found that a low-carb diet is a healthy way to eat, eventually you have to with the fact that you are adding fat foods to your diet. Although there is some controversy about authors carb saturated fat is between (although there is a growing consensus that as part of a diet low in carbohydrates, saturated fats are not the demons that were meant to be), essentially all agree that The following foods are good for you, and you can add to your diet.

How to add a lot of fat? Basically, if the amount of carbohydrates that do for you and how much protein you need to work, the rest of the calories from fat. When you lose weight (in other words, the use of stored fat in the body) need not add much, but as the weight loss slows adds carbohydrates instead of fat, if you need more food.

How to overcome the phobia of fat

1 olive oil

Photo © Olga Lyubkina]

Olive oil is not only "not bad for you" - this is really an excellent meal in your diet. Olive oil extra virgin has anti-inflammatory effects, as well as antioxidants in the body, and it can protect you from heart disease and even cancer. To learn more about the wonders of olive oil as well as important information on the selection and storage.

2 Lawyers

Photo © Karen Struthers

Lawyers are another rich source of monounsaturated fatty acids and a true super foods low in carbohydrates. They are rich in nutrients and a lawyer in California has only 3 grams of net carbs! Some good reasons to please! More information about the lawyers with links to recipes.

3 nuts and seeds

Photo: Dennis Flaherty / Getty Images

4 of flax and chia seeds

Photo © Emily Dolson

Although many plants, such as most of the greens are omega-3-fatty acids which, in comparison to what is recommended that very small amounts. There are some seeds, but seeds such as linseed and Chia containing omega-3 fat. Although fats are not found in oily fish, most agencies do long-chain omega-3 fatty acids in these seeds and other plant sources the value chain omega-3 (EPA and DHA). Lin - The Low Carb Whole Grain - Links to recipes

5 Coconut

Photo © Ionut Neacsu

Coconut oil, which is found in meat and coconut milk and extracted and sold as oil is controversial because a recommendation. This is because coconut oil is mostly saturated fat, which is for many people an automatic alarm signal. On the other hand there are plenty of various saturated fatty acids, and certainly not all the same effects in the body. The fats in coconut are mainly medium-chain triglycerides (MCT), a research sample can have positive effects on the immune system, in some brain disorders such as Alzheimer's disease have digestive problems and more. Studies show that people with diabetes have improved glucose tolerance when consuming these oils.

One possibility is that MCT is different, we use energy fast enough, so they are less likely to be stored in our fat cells. Ketones are easily generated during medium chain triglycerides metabolized, which may be a partial explanation for the lack of fat stores.

More information about MCT Cathy Wong, About.com Guide to Alternative Medicine

These five foods that get off to a good start in increasing fat in the diet. They help you to feel more full after eating and is good for your health.