Low Carb Mag September Edition
How to Stop Enjoying Carbs
Over-indulgence in carbs (not just sugars) and being addicted to getting too full and to the desire for morecan be harmful to your health and diet. Yet, with some determination it is possible to break the desire for and reliance on carbs, and start to enjoy a range of low carb foods in balance. Don’t beat yourself up about it – just get started!
Steps
Stop eating bread — or at least avoid white bread and “wheat” bread and only eat just a very little multi-grain bread and whole grains. Breads to consider include breads made with rice flour, oat flour or rye flour.
- Look at your local food store/bakery for specialty varieties of high fiber, low sugar bread. Don’t be put off by the heavier texture of such breads. It may taste unusual at first, but if you persevere, you will discover that these breads are tasty, fill/satisfy you quickly and are a great aid to helping you eat less and stop cravings.
Do not eat processed cereals. Most such cereals are sugar-laden and carb-heavy and empty calories (little vitamins and minerals).
- Eat whole rolled oatmeal (not instant) with berries for a light and healthy start to the day.
Change to protein breakfast foods and add such things as fresh fruits, tomatoes, strawberries (but grapes are full of sugar), apple, peaches, or such.
Start each breakfast with warm water or tea with fresh lemon juice, to help refresh your digestive system after sleep.
Stop eating sugars and starchy veggies or treats of all kinds. This includes artificial sweeteners like Splenda.
- Sugar and sugar substitutes cause inflammatory responses in your body and sets upcravings for more – and more.
- Sugar reduces the effectiveness of your immune system and places a great strain on your body’s ability to extract and make use of nutrients.
Spare Ribs in Masala Sauce
This Menu is for 6 to 10 people. It is suitable for people on ALL stage of a low carb Program.
Ingredients
2 Racks or 3kg Spare Ribs or chops of pork (ask your butcher to cut the meat into single rib portions)
2 heaped tablespoons of parsley
3 tablespoons of oil
2 cloves of garlic, crushed
1 level tspn of ground fennel
Quarter pint (125ml) of fresh orange juice
Quarter pint (125ml) of chicken stock
3 tablespoons or 50ml masala wine
Salt & pepper to taste
Directions
Rub over each of the ribs with crushed garlic, mix together the parsley and fennel and rub that into the ribs, and then pepper each side of the ribs thoroughly.
Heat the oil in the pan and cook the ribs on both sides until pale brown.
Pour over the stock and then the orange juice, and add in the masala.
Transfer everything into a heatproof oven dish, and cook in the centre of a pre-heated oven at 180°C or Gas Mark 4 for 45 minutes.
Putting it together
When finished, transfer the ribs to your serving dish, skimming off some of the fat from the juices and pour the rest of the juice over the meat.
Garnish with very thinly sliced segments of orange.
This dish goes very well with fried cauliflower and broccoli, or your favorite seasonal vegetables.
Nutritional Value per Serving
Protein 116.2 g Carbs 5.0 g
Fiber 0.3 g Fat 178.0 g
Here’s the link for more delicious and easy to cook FREE low carb recipes
Avocado Health Facts: 6 Things You Didn’t Know
You know they make a killer eggocado and are beloved among guacamole aficionados. You might also know you can feel good eating one, thanks to healthy fats and loads of nutrients. But the mighty powers of the avocado stretch farther than you probably realize.
An Avocado Is A Fruit, And More Specifically A Berry
You might be inclined to call it a vegetable, thanks to its green hue and savory taste, but the avocado is technically a fruit, and even more specifically, a single-seeded berry. A fruit is “the matured ovary of a flower,” according to University of California Agriculture & Natural Resources. Fruits consist of a tough outer layer (the skin or rind), a middle layer we typically think of as the flesh of the fruit and a casing around a seed (or seeds). Avocado is further classified as a fleshy as opposed to a dry fruit, and a berry rather than a drupe, which has tough pits or stones, like peaches.
An Avocado Has More Potassium Than A Banana
A single avocado has 975 milligrams of potassium, while a banana, well-known for being loaded with potassium, delivers just half that, with 487 milligrams per large fruit.
How to Get Started on a Low Carb Diet
Been longing to start on a low-carb diet? Wish someone would get you started? Here’s how to get going! This is not a substitute for reading the book however, that is essential to your success.
Steps
- Get a copy of Atkins or Protein Power, or another low carb diet book of your choice and read it cover to cover.
- If you don’t wish to buy a book, at least make sure you research the diet thoroughly on the web. Keep in mind there is a lot of biased information both supporting and discouraging the diet, neither side is necessarily right. You need decide for yourself whether this diet is for you.
- Make time to go through your cupboards and refrigerator to start the get-rid-of-the-bad-stuff foods. What to beware of: foods containing sugar or any form of sugar, such as molasses or honey; foods containing white flour; and especially avoid hydrogenated fats, also known as trans fats – they are artificial fats that damage your health. The US Government urges everyone to consume as little trans fat as possible.
- Read each label carefully. If a box is unopened, such as a box of crackers, donate it to a local homeless shelter. If it’s been opened, offer it to a neighbor or just dump it in the trash.
- Shop on the outer edges of the supermarket. Meaning buy meat, low carb dairy products (cheese, butter, cream), green vegetables and low sugar fruits such as berries.
- Make a shopping list of foods to keep on hand for your new diet plan. Write down good-for-you protein sources such as water-packed tuna fish, turkey bacon, chicken breasts, and eggs. Don’t forget to include low-carb veggies, such as lettuce, mushrooms, and cucumbers.
- Get to the grocery store, list in hand, and follow it!
- When you arrive at home, put the low-carb foods in the front of your cupboards and shelves. Congratulations, you’re on your way!
- Focus on what you can have rather than what you can’t. For example, you can now have: Greek salads, lean meats, lean sausages, steaks, roast chicken, herbed pork chops, unsweetened berry snack in whipped cream (or with zero-calorie sweeteners), sugar free flavored gelatin with whipped cream.
- Enjoy hard cheeses (not much of the soft kinds), cheesecake made with Splenda and a chopped nut crust, nuts (almonds and walnuts are lowest in carbs), Caesar salad, omelets for breakfast, egg salad, “deviled” boiled eggs (spicy), some greens, raw veggies dipped in tzatziki or guacamole. Have French-style green beans not whole. Avoid most fruits except strawberries and some tomato. Vegetables are not unlimited. It is a healthy, luxurious way of eating.
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