For people who are watching their weight or just want to cut back on carbohydrates, low-carb breads are just the perfect food for that healthy and satisfying meal. More and more people have started to practice eating bread for their breakfast, lunch and dinner because they believe that it can help keep the extra pounds off. But not just any bread will do if you’d want to lose some weight. It has to be the low-carb, whole grain variety. Low-carb diets are all the rage these days. Some of the most commonly known benefits of undergoing low-carb diets include increased energy, better gum and teeth health, lower tendencies for compulsive eating, improvement in mental concentration and lessened cravings for sweets.
There are other, less reported benefits of low-carb diets, which include lessened amounts of headaches and PMS, immense improvement in overall skin condition, improvement in gastrointestinal conditions and lessened amounts of muscle and joint pain. Other benefits include increase in good cholesterol or HDL, decrease in overall blood pressure, decreased blood insulin level and improvement in insulin sensitivity. Perhaps the most obvious benefit of low-carb diets is the fact that you do not have to count calories each and every time you take your meals.
All you have to do is to pick which low-carb food items that you want to include in your diet and stick with it. Now there are lots of low-carb bread products that you can buy in most grocery stores but you can actually make your own if you’d want fresher, better-tasting loaves. You can try baking flax seed bread, for starters. Also known as linseed, flax contains lots of fiber which is good for cleansing the system and improving digestion.
Here is a recipe for low-carb flax seed bread. You’ll need the following ingredients:
1 3/4 c flax seed meal
4 to 5 tbsps cooking oil
1/2 c wheat bran
1/2 c water
1 tbsp baking powder
1 tsp salt
5 pieces of eggs, beaten
All you have to do is mix all your dry recipe ingredients in a large bowl, then stir in your wet recipe ingredients after. Pour mixture to a pan. Preheat the oven at about 350 deg. F. Put the pan inside and let it bake in your oven for about 20 mins. Take out of your oven afterwards and let the pan cool for several minutes. Cut in slices then serve. If you’re planning to store the bread, make sure to let the bread cool completely before wrapping it up with foil.
Wrap the whole thing again with airtight plastic bag then store in the fridge. Do keep in mind that some low-carb breads contain three carbohydrates per slice or piece. Minimize the total number of carbohydrates in your sandwich by eating the bread with meats or cheese.
Countless people worldwide are following the Atkins Nutritional Approach. Now, a new book called “The Atkins Shopping Guide” (Avon Books/ an imprint of HarperCollins Publishers) arms you with the skills you need to navigate your grocery store so you can stock your low-carb kitchen.
The guide contains everything you must know to choose the right foods to do Atkins correctly. It also provides useful pointers for shopping at “super stores” and natural food retailers, all in a handy format perfect to carry in your pocket or purse.
Forget measuring, weighing and counting fat grams and calories. This book takes you aisle-by-aisle through the grocery store, helping you select the right foods to correctly follow a controlled-carb lifestyle, including vegetables, fruits, fish, poultry and meat, cheese, and other dairy products. There are also extensive sections on packaged foods.
The No. 1 New York Times bestseller, “Dr. Atkins’ New Diet Revolution,” forever changed the way Americans eat by offering a healthy, nutritious approach to weight loss and weight maintenance, while revealing that the typical American diet, which is high in carbohydrates, has contributed to the nation’s obesity epidemic.
Whether you’re just beginning to do Atkins or have used it for years to maintain your weight, “The Atkins Shopping Guide” will show you how to read food labels and compare different products in a product category such as tomato sauce or peanut butter.
Atkins also offers a free newsletter with product updates, low carb diet tips and recipes.
Just a moment before you pick up that low-carb salad dressing from the grocery store shelf. Low cal, low carb, reduced fat, reduced carbs, and other so called healthy promotional phrases may all take on a entirely new meaning in the not too distant future.
FDA Deputy Commissioner Lester Crawford has indicated a food content labeling mandate will probably cause a substantial number of products to have their labels changed. Crawford indicated it will be an effort to “demystify the current confusion about carbohydrates.”
Many food makers have jumped on the “low-carb” band wagon. Companies hawk everything from traditional creamy and/or vinaigrette salad dressings, to low-carbohydrate Easter chocolate, as formulated and manufactured reduced in calories and carbs.
The FDA is concerned how food producing companies count carbohydrates, as it varies from manufacturer to manufacturer. Some do indeed significantly cut carbohydrates. Others promote their products as reduced-carb, but only cut a single gram per serving. Surprisingly, these are priced to cost more too. Then there are some companies that leave ingredients out of their carb-count altogether. In some instances these practices actually yield good results. Take for example some breads: carbohydrates are cut by increasing fiber content, this is a change many low-carb critics embrace because most Americans don’t consume enough fiber.
As early as this summer, the FDA plans to determine precisely how many carbohydrates are allowed for a food product to be promoted or advertised as low-carb or reduced-carb.
It is expected the Food and Drug Administration will also tell the food manufacturers how they should count the grams as well.
The mystery, what exactly is ‘low-carb’?
Until FDA defines the terms, “reduced carb” or “low carb” these promotional descriptions will not be allowed on food labels. In fact the FDA has ordered some companies to quit using them. Pure De-Lite stopped labeling its dark chocolate bar “low-carb.” The manufacturer of Nature’s Own Wheat ‘n Fiber bread decided to change its name from the original “reduced carbohydrate” just before receiving FDA’s directive last year.
One trade group, the Grocery Manufacturers of America, represents most major brands. They have petitioned the Food and Drug Administration to define “low-carb” as 9 grams of carbohydrates per 100 grams of food, determined as a typical serving.
GMA nutrition director Alison Kretser, is not endorsing any particular weight-loss plan, but believes putting carbs on a level playing field with fat and other food ingredients is fair and prudent.
CSPI is a consumer advocacy group who wants low-carb defined as 6 grams per serving, and for “reduced carb” foods to have at least twenty-five percent less carbohydrates than original product versions.
You would think we could “all just get along” by eating green salads and using home made vinaigrette recipe dressings wouldn’t you?
James Zeller writes for gourmet gift related websites and blogs. Here is a selection of that he found, and a creative collection of .
The South Beach Diet is one of the most popular diets in decades. All over the world, people are taking off weight by stripping carbs and, in the process, learning to eat healthier meals. One of the true beauties of South Beach is that it teaches you a whole new way of eating for a healthier, happier lifestyle. Eating healthy the South Beach way requires an adjustment in your cooking styles, too, though. Once you learn to cook low-carb, you’ll find it easier to maintain your new weight and your new healthier lifestyle. Here are some tips to help you put it all together.
1. Invest in a good cookbook.
The third phase of the South Beach diet is a lifetime maintenance plan that lets you eat a wide variety of healthy foods. If your recipe repertoire was based on high-fat meals with creamy sauces and processed foods, you’ll need to build up a stock of new recipes. The South Beach Diet book is a good start. It contains a lot of easy to cook recipes that will get you started on building a new repertoire of healthy meals. You’ll also find dozens of South Beach cookbooks on the market that will give you some ideas on the best ways to put your new-found food savvy to use.
2. Think fresh!
Processed foods are the very antithesis of healthy low-carb eating. Even processed meats are packed with fillers that add in carbs and calories without offering anything in the way of nutrition. Try to shop the outside aisles of the supermarket – fresh fruits and veggies, meats and dairy – and avoid all the filler meals in between.
3. Learn simple cooking methods.
Learning to cook the South Beach way is surprisingly simple – a lot simpler than the techniques you probably use for cooking now. Steaming, poaching, braising, roasting and grilling involve very little prep time. If a recipe calls for dredging in flour or dusting with breadcrumbs, throw it out. You’ll learn a whole new appreciation for real, whole foods when you cook them simply.
4. Color your plate pretty.
A healthy plate is full of vibrant, brilliant colors. When you prepare a plate for yourself, think in color. Deep green, dark orange and bright red vegetables are low in healthy carbohydrates, minerals and vegetables. White potatoes, rice and breads are not. Your best bet is to eat your veggies when they’re at their peak of color – before overcooking robs them of their minerals and vitamins.
5. Spice it up!
Spices are a great way to brighten up flavors in your foods. There’s a whole world of spices at your fingertips, and learning to use them can really wake up your plate and your palate. Learning about the spices used in various regional cuisines can help you turn a meal from bland to POW with just a few shakes of the spice bottle. Some spices and spice combinations to try are:
Curry isn’t just for Indian food anymore. A sprinkle of curry (use a light hand!) can really wake up the flavor in a fresh fruit salad, especially when you add a dab of vanilla. Cinnamon is an unusual and delicious spice addition to chicken dishes. Lemon grass oil adds a tart edge to salads and vegetables. Just a dash added to the olive oil when you sauté chicken also brightens the flavor and really wakes up your taste buds. Rosemary gives everything an earthy, sharp flavor that is the perfect foil for poultry and pork.
6. Add a little garnish to your life.
Garnishes are more than just pretty things on your plate. Fresh herbs, slices of fruit and strips of raw vegetable are more than a treat for your eyes. They add a healthy balance to your diet as well. Choose edible garnishes – a slice of lemon can be squeezed over fish or chicken to brighten flavors, for instance.
The most important things to remember about cooking low-carb for the long term are these: Skip the white foods. They’re almost always processed Cook simply. Cooking low carb is usually quick, easy and uncomplicated. Use olive oil for dressings and sautéing. Get colorful. The more color there is on your plate, the healthier your meal will be.
Stephanie Larkin is a freelance writer who writes about topics involving health and healthy living similar to what consumers read in
Do you have intense food cravings even when you’re not hungry? Sometimes such cravings can be attributed to “emotional eating,” but sometimes cravings happen even when you’re feeling emotionally and spiritually balanced. You feel like you could eat your way through a six-line buffet and then stop for ice cream on the way home.
My experience, and that of my clients, is that cravings are caused by eating carbohydrates, especially sugar, and often bread or pasta. As Jacque said about the intensity of her cravings, “Heaven help the poor sucker who gets between me and that brownie.”
Some who have tried the high-protein/low-carb diets report that the greatest appeal is the decrease in cravings. Yet some of these diets just go against common sense. Don’t tell me that I shouldn’t have an apple and can eat all the pork chops I want. I’m sorry, that just defies logic.
To help kill the cravings, I created a week-long, low carb, whole grain diet that I call the I-Week diet. You get great nutrition for few calories, and have a diet that makes complete sense and is easy to accommodate. You eat very simply. There are other benefits to the I-Week diet, too, including losing a couple of pounds without counting calories and while managing your energy level. And you will find these low carb, whole grain changes easy to accommodate at restaurants and most gatherings.
The basis of the diet is that you eat all the low carb (non-starchy) vegetables, fruit, lean protein, and whole grain brown rice (or, possibly, other whole grains, if you choose) that you want. Have starchy vegetables and olive oil in moderation. Eliminate all sugar and flour, and watch your cravings disappear along with it.
There are some variables that you will decide—how much dairy, processed food, and other whole grains to include. When I practice this diet, I try to eliminate dairy and processed food because a primary benefit for me is managing my energy level along with my cravings. You can get more guidelines and recipes for low carb, whole grain, craving-curbing eating by visiting . There you can also find out why I call it the I-Week diet.
Whether you follow the plan or not, you will enjoy these low carb, whole grain recipes that many reasonable dieters incorporate into their routine even after their I-Week diet. — Baked Whole Grain Brown Rice I didn’t cook much brown rice when it required hours of pot-watching. Then I discovered this. Extremely simple, it gives the whole grain rice a great texture and nutty flavor.
1 1/2 cups whole grain brown rice, uncooked 2 1/2 cups water 1 tsp. salt 1 Tbs. olive oil
Preheat oven to 375 degrees. Combine ingredients in an eight inch covered baking dish, or a baking dish tightly covered with aluminum foil. Bake for one hour. Remove from oven and if not serving immediately, place rice in colander and rinse with cold water. Drain. Rice can be stored in refrigerator for up to one week or frozen in individual servings and reheated in microwave. Since the whole grain brown rice might be the only grain you’re having, you’ll find yourself craving it often (but hopefully not craving any of the bad stuff!). Following are two very simple recipes. — Quick Rice and Beans
1/4 cup baked whole grain brown rice, prepared 1/2 cup beans 1 dash hot sauce, to taste
Combine ingredients in a non stick skillet and heat through.
Optional additional ingredients: onions, peppers, tomatoes, eggs, broccoli, spinach or other vegetables. — Sweet Spiced Rice
1/2 cup baked whole grain brown rice prepared 1/2 cup soy milk 1 pinch cinnamon 1/2 pinch nutmeg 2 Tbs. dried cranberries
Combine all ingredients in a non-stick skillet over medium heat. Simmer until all soy milk is absorbed. Replace the cranberries with raisins with other dried or fresh fruit (such as 1/2 cup apple or banana slices). Add a low carb sweetener of your choice to taste (Splenda, Nutrisweet, etc.), if desired.
Most meals on the I-Week diet will be centered around vegetables, which are the ultimate low carb foods, whether they be salads, vegetable soup, stir fry, or roasted vegetables. Then add the whole grain rice and some lean protein to any of these to make it a meal.
Primarily, your lean protein will include baked, grilled, broiled, boiled or canned chicken, fish or seafood. It can also include tofu, beans or eggs. (You can combine egg whites with whole eggs to keep the calorie count lower.) Think of beans first, since they offer the most nutrients for the fewest calories. All of these selections are naturally low carb.
I bake chicken and tofu at the beginning of the week. I open two cans of beans (black, pinto, kidney, garbanzo or cannellini beans), rinse and drain them, and store them in my refrigerator.
If you’re eating at a restaurant, you can usually find a simple lean protein and vegetable of some sort, and whole grain brown rice is often available. Think ahead and decide if you want to have a bowl of soup before you go, so that you’re not too hungry when the bread arrives and can resist the carb-induced cravings.
There are two keys to making the I-Week Diet work for you. One is preparation. Have the basics prepared in advance. The other is acceptance. Remember that your commitment is just for one week so that you can truly enjoy no cravings and bring your thinking and relationship with food back into perspective. When food is this simple, it takes a lot of the romance, and consequently the craving, out of it. That can be a good thing.
At you’ll find recipes, menu plans, and ideas about how to follow up the I-Week diet so that you can retain the sense of serenity you enjoyed while eating in this wholesome, simple, low carb, whole grain way.
Sandra Ahten, CEO of , is a professional motivation expert and diet and wellness coach. She is an internationally recognized host for two top-rated diet podcasts: Reasonable Diet Radio and Six Minutes of Sanity. Sandra’s clients most often lead very successful lives, yet they still battle with their weight. If this sounds like you, register now for your own free e-course ==> “Five Fact You Absolutely Must Know Before Starting Any Diet,” at . Her specially designed programs, for the “I know what to do, I just don’t do it” crowd, will bring you weight loss success and peace of mind with regard to diet, food, your body, and your overall well being.
LivinLaVidaLowCarb.com blogger Jimmy Moore and his wife Christine discuss the little-known but very real “nocebo effect” as it relates to heart health in the latest installment of their popular “Livin’ La Vida Low-Carb on YouTube” series. In Episode 72, Jimmy and Christine discuss an article called “A Fat Nocebo” by a biochemist named Marshall E. Deutsch, a biochemist who poses an interesting theory about why people who fear getting a heart attack or death from consuming saturated fat and cholesterol are sealing their own fate: www.lewrockwell.com You may have heard of the “placebo effect” where a non-medicinal treatment like a sugar pill is used to help “cure” someone of a particular ailment simply because they believed it would. But a “nocebo effect” is when you think something is going to harm you so much that it actually does because of your strong belief that it will. Sounds like a bunch of hocus pocus mind games, but scientific research has shown this to be a very real phenomenon. With the issue of saturated fat and cholesterol, could it be that the fear of these is actually what is driving people to heart attacks and death more than the actual consumption of them? Is the worry about these things bringing so much stress on our bodies that we are living a self-fulfilling prophecy when we concern ourselves about them? It’s an interesting thing to think about in light of the ongoing fat phobia that still exists today. Special thanks to Dr. Deutsch for the conversation …
and the Pork Rinds… I go over the Acceptable Foods for Atkins Induction and Extended Induction phase and personal advice on how to have a successful Induction phase. Having a successful Induction phase of Atkins is so much more than just losing weight. It is about getting your eating under your control again, getting your blood glucose levels stabilized, starting to learn new healthy habits with food, and finally to experience the magic of ketosis to the person needing to lose weight. Learning new comfort foods is one of the main steps. The low carb recipe sites play a key role in achieving this goal. Here are a few of my favorite: Linda’s Low Carb — users3.ev1.net ADBB Atkins Recipes — www.lowcarbrecipes.org Low Carb Luxury Recipes — www.lowcarbluxury.com
LivinLaVidaLowCarb.com blogger Jimmy Moore and his wife Christine wanted to look at an important issue regarding why so many people seem to fail when they start on a low-carb (or ANY) diet in the latest installment of their popular “Livin’ La Vida Low-Carb on YouTube” series. In Episode 67, Jimmy and Christine address those people who have written to them with concerns about “failing” on their low-carb diet because they have ONLY lost 12 pounds in the first two weeks and they expected to lose 25. These unreasonable expectations happen time and time again and they can play psychologically on anyone who becomes obsessed with what the scale tells them about their progress. But you gotta remember to celebrate the successes you have attained and that includes other things besides weight loss like your energy improvements and outstanding health. This video is a friendly reminder that having goals are great, but don’t let them rule you and lead to your diet demise. Keep watching “Livin’ La Vida Low-Carb On YouTube” and send us your comments and questions at livinlowcarbman@charter.net anytime. Visit Jimmy Moore at his www.LivinLaVidaLowCarb.com blog, www.TheLivinLowCarbShow.com podcast, and his discussion forum at http for even more education, encouragement, and inspiration about the amazingly healthy low-carb lifestyle!
Have you ever thought about trying a low-carb diet? You want to get going but you don’t know where to start? You can always try low-carb recipes for a few weeks to see if the diet program will work for you.
When trying a low-carb diet, you must eat fewer carbohydrates in your diet. When eating a low carb diet, some diabetics experience a drop in blood sugar and the ability to experience blood sugar stability. The weight loss benefits are also apparent.
Breakfast meals are usually the hardest on a low carb diet because many people like to have their donuts, muffins and toast – but these are found to be high in carbohydrates. For more details go to: Carbohydrates turn into sugar within your body and then your energy crashes, sending you on a hunt for more food.
Low carb breakfast options are limitless. Several companies make low carb breakfast alternatives and you can even eat eggs. There are many recipes for muffins and other foods that are low in carbs and appropriate for breakfast.
Another food that many find comforting is mashed potatoes. On a low carb diet, potatoes aren’t really a good choice so try mashed cauliflower. You can steam it, mash it and add the same things you would to mashed potatoes and you have an alternative to potatoes.
If you’re a dessert lover, there’s no need to give up desserts on a low-carb diet. There’s a low-carb recipe for almost any dessert you can think of – including strawberry shortcake, cheesecake, brownies, Bundt cakes and even pies!
Some people love to eat rice. The white rice that’s normally used in our favorite dishes is high in carbohydrates. For help visit: if you use brown rice instead of the white, you’ll be eating fewer carbs – and eating healthier too.
Eating out at restaurants, it can be difficult to discern what’s high in carbs and what’s low. Many restaurants have low-carb menu sections, but if they don’t, just try to steer clear of the foods you know are laden with carbs – and load up on healthy proteins instead.
It is important while on a low carb diet that you make sure not to over do it. You still have to have certain levels of carbs in your daily diet. You can’t stop all carbs because it’s not healthy, use good sense when dieting so you don’t become unhealthy.
LLVLC On YouTube: Did Your Lofty Expectations Doom Your Low-Carb Diet To Fail? (Episode 67)
LivinLaVidaLowCarb.com blogger Jimmy Moore and his wife Christine wanted to look at an important issue regarding why so many people seem to fail when they start on a low-carb (or ANY) diet in the latest installment of their popular “Livin’ La Vida Low-Carb on YouTube” series. In Episode 67, Jimmy and Christine address those people who have written to them with concerns about “failing” on their low-carb diet because they have ONLY lost 12 pounds in the first two weeks and they expected to lose 25. These unreasonable expectations happen time and time again and they can play psychologically on anyone who becomes obsessed with what the scale tells them about their progress. But you gotta remember to celebrate the successes you have attained and that includes other things besides weight loss like your energy improvements and outstanding health. This video is a friendly reminder that having goals are great, but don’t let them rule you and lead to your diet demise. Keep watching “Livin’ La Vida Low-Carb On YouTube” and send us your comments and questions at livinlowcarbman@charter.net anytime. Visit Jimmy Moore at his www.LivinLaVidaLowCarb.com blog, www.TheLivinLowCarbShow.com podcast, and his discussion forum at http for even more education, encouragement, and inspiration about the amazingly healthy low-carb lifestyle!
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