Designing a Low-Carb Diet to Fit Your Needs

Often one of the hardest things to do when starting a diet is trying to decide what foods to target. You want to make sure that you get enough of the good carbs, but which ones and how much?  You know you need to eat the right types of carbohydrates, but is it just a guessing game?  And what about special health concerns or needs?

Some people mistakenly believe it is best to avoid all carbs and only eat from the other food groups for the entirety of their dieting life. This method is really only suggested as a means to kick-start a diet, such as the popular South Beach Diet.  In this diet, avoiding all carbs is a technique to stop the sugar/carb cravings.  You really shouldn’t do this longer than two weeks because your body does need carbohydrates to operate and be healthy.  In most cases, eating 'good carbs' during your low carb diet is the healthiest choice.

Image Courtesy of kittijaroon at FreeDigitalPhotos.net.

Of course, there are exceptions to the rules and you should follow your doctor's advice first over the advice of any diet book, or me for that matter!  Let's take a look at some of the issues that affect your decision to eat low carb, and what is involved in designing your personal program.

Celiac disease requires the elimination of wheat or wheat gluten. The 'good carbs' that are reintroduced as a part of a low carb diet would need to come from 'gluten-free' sources, such as brown rice, corn, or potatoes, to name a few.  The list of 'good carbs' in a low carb diet book may include whole grain bread and pasta, but for someone with this condition, it doesn't fit.  This is a whole separate topic, but I wanted to cover it briefly just as a heads up to discuss this diet with your doctor before laying out any kind of low carb diet.  Low carb diets and gluten-free diets can look similar, but there are definite differences.

Diabetes is another condition that requires special attention to the amount and types of carbs eaten.  A food that is high in carbs but not high in fiber will cause a spike in blood sugar levels.  This spike causes the pancreas to release insulin. The insulin helps to control the sugar levels in the bloodstream.  When blood sugar levels continually spike up and down, it causes damage to the body - heart and arteries included.  This is just another reason to consult your health care professional before proceeding with any diet.

Physically active people need carbs.  Many people who start low carb diets also start a rigorous exercise program, since they most likely chose to diet to lose weight.  Muscles are fueled by the carbs you eat.  Your muscles will use these carbs for energy.  Avoiding 'bad carbs' (simple carbohydrates), and eating 'good carbs' (complex carbohydrates), along with regular exercise, will give your muscles what they need to perform without adding to fat stores.  People who are very physically active, whether on the job or at play, need more carbohydrates to maintain the health of their muscles, but they still need to eat the right kind of carbs to stay healthy.  Even very active people will gain weight if they eat too many simple carbs and not enough complex carbs.  For a person who needs their muscles to function well (and who doesn't!) eating only 'good carbs' is the right thing to do.

Image courtesy of Dan at FreeDigitalPhotos.net.

So, what are 'bad carbs' and 'good carbs?'  To break it down simply, 'bad carbs' are found in refined flour and sugar products; think white bread, pastas, and sugary desserts.  Those are the easiest to understand 'bad carbs.'  (We'll cover these in more depth next week.) Complex carbohydrates or the 'good carbs' may include whole grain and multi grain breads and pastas, along with long grain and brown rice, wild rice, vegetables and greens that are high in fiber, along with some fruits and berries.

However, some low carb dieters also start out by avoiding what might be considered healthier choices; foods like bananas, corn, carrots, peas, sweet potatoes, and rice, for instance. These 'good carbs' are higher in sugar content.  See why it's so confusing?  And that's why you need to get all the information you can, consult your health care professional, and listen to your own body when starting a low carb diet.

Put simply, just about everyone can fit a low carb diet into a healthier eating plan, once you know what to eat, what to avoid, and what carbohydrates are right for your particular case.  With special health concerns or physical needs, this requires an understanding of how your body works, as well as a doctor-approved approach.  Then, after all that research, there's one thing you must never forget – MOVE!  All the healthy food in the world won't help you if you don't get your heart pumping and blood circulating.  Start today by selecting an easy to follow diet and exercise program and your body will thank you!

(Check out our Fun Ways to Exercise blog for weekly fun, effective workouts that won't take you hours to do.)

Crockpot Recipe: Smoked Sausage & Kale Soup

As we mentioned Monday, kale is a great ingredient for the crockpot, as it stands up well to low, slow cooking, and keeps its flavor. It's also a powerhouse of health, and adds great taste and texture to sausage soups like this one. Packed with fiber, flavor, and tasty veggies, this soup goes great with a low-carb diet, and will keep you warm on a cold winter night!

Smoked Sausage & Kale Soup
(Serves 4-6.)

Ingredients:

1 medium onion, diced
1 red bell pepper, diced
3 celery stalks, diced
2 regular (not baby) carrots, diced
2 garlic cloves, minced
1 lb smoked sausage or smoked ham, diced
12 cups chopped kale (be sure to trim off woody stems)
1 can (48 oz) chicken broth
1 can (14 oz) diced tomatoes
1 can (15 oz) cannelini beans, drained rinsed (or 1 cup uncooked dry white beans, soaked 8 hours, rinsed and drained)
1/2 tsp kosher salt
1/4 tsp black pepper

Directions:

• Put all ingredients in crockpot, mixing well to combine.
• Cover crockpot tightly, set temperature to LOW, and cook for 8 to 10 hours or until kale is tender.

4 Tips for Converting Low Carb Recipes To Your Crockpot

Perhaps you've been on a low carb diet for a while and have quite a collection of recipes. That's great. You may have even converted some of your own higher carb recipes to low-carb recipes already. That's great, too.

Now you've decided to get your crockpot out again. But, when you look at your recipes, you're wondering if there is any way you can make the same dishes in your crockpot that you made in the oven or on the stove top.

Yes, there are ways to convert your favorite low carb recipes so you can enjoy the convenience of your crockpot AND your low carb lifestyle. Let's take a look at a few tips to keep in mind when using your crockpot to create the low-carb meals you already love.

Beef Stroganoff (Photo credit: Wikipedia)

1. Watch the Liquids

Probably the most important thing to keep in mind is the liquid content. The crockpot is made to create more liquid rather than evaporate liquid. If a recipe is quite watery already, you will make it more watery if you add the same liquid you did in the stove top recipe. You will want to use less liquid in most recipes in most cases. If you are making a dish that requires cooking down, you won't get the same results. When a recipe calls for a reduction in liquid, you could scoop out some of the liquid, pour it in a saucepan, and reduce it on the stove top. There are ways to make it work. You just have to plan ahead.

2. Beware of Super Lean Proteins

We love our lean proteins, I know. But, in the crockpot, you have to remember that you'll need plenty of moisture to cook those lean proteins without drying them out. Again, that's where the increased liquid comes in. The lid on the crockpot is designed to produce condensation, dripping moisture into the contents. This helps keep meats moist, but you will have to add liquid when you cook lean meats as they contain very little moisture. (This is actually a good thing - low and slow is the healthiest way to cook meats!) Just remember when you're cooking lean meats for a long period of time at low heat, they will need a little help to stay moist and tender.

3. Season At the End

The most surprising difference in crockpot cooking to me is the seasoning. If you add the same amount of seasoning you would in a recipe you make on the stove top, then cook it in the crockpot, chances are you will experience a bit of overload on the taste buds. Herbs and spices tend to intensify during the long cooking time required in the crockpot. You will want to start by cutting your seasonings, including salt and pepper, in half during cooking. Then taste and add more just before serving if you wish. Fresh herbs are especially susceptible to this intensifying of flavor. Some may even get bitter. Better safe than sorry - just add them at the end.

4. A Note On Browning and Sauteing

(Photo credit: Wikipedia)

This is a personal preference. I know the idea behind the crockpot is to throw all of the ingredients in together, turn it on, and walk away. And, I know that many of your regular recipes probably call for browning meat and sauteing onions, celery, and other vegetables. The truth is, browning and sauteing can improve the look and flavor of the ingredients when using the crockpot. For the same reasons you brown and saute for an oven or stove top recipe, you may want to do the same before you put the ingredients in the crockpot. This is one area where you may not want to change your regular recipe instructions. Just go ahead and get out your skillet and use the same method, then put everything in your crockpot and carry on.

Many recipes you enjoy on your low carb diet can be tweaked to work in your crockpot as well as on the stove top or in the oven. Whether you have stir-fry recipes, grilled specialties, favorite casseroles, or delicious soups, stews, or chowders, give your recipes a try in your crockpot. If you keep in mind these few differences in cooking methods, the end result will be delicious and satisfying.

Low-Carb Recipe: Easy Chicken Cordon Bleu

You may be excited to learn that some of your favorite fancy meals - such as chicken cordon bleu - are actually low-carb. This tasty and easy recipe lets you splurge on a delicious gourmet meal at home, without cheating on your diet! Serve alongside a simple spinach salad, lightly dressed with balsamic vinaigrette.

Easy Chicken Cordon Bleu
(4 Servings.)

Ingredients:

4 thin chicken cutlets
4 thin ham slices
4 oz Bleu cheese
1 Tbsp olive oil
1 large egg, beaten
1 cup Parmesan cheese

Directions:

• Preheat oven to 350 degrees and oil a shallow baking dish.
• Lay chicken cutlets out on work surface, lay one piece of ham on each cutlet, then place even amounts of the Bleu cheese on top of each slice of ham.
• Roll the cutlets up and secure with a toothpick.
• In a shallow bowl, whisk together the olive oil and egg.
• In a shallow bowl, put the Parmesan cheese.
• Take each cutlet roll and first dip in egg mixture, then roll in Parmesan cheese and place in prepared baking dish.
• Bake in preheated oven for 25 to 35 minutes or until chicken is cooked through.  (Cooking time will depend on how thin the cutlets are.)
• Remove and allow to cool slightly at room temperature before serving.

The Theory Behind The Low Carb Diet: A Quick Study

Our society has become overrun with fast food restaurants, microwave dinners, and unhealthy eating habits.  It’s no wonder obesity and other health issues have become a scary reality for many people.  All this bad news has us looking for the perfect diet to live a healthier lifestyle and lose that excess weight. 

There is a ton of information surrounding any type of diet, but it seems the low carb diet has more than its fair share of confusion.  When it comes right down to it for any diet program, we just want to know if it works.  But, knowing HOW a diet works will help us decide if it's the right diet for our needs. 

Example of a low-carb meal (Photo credit: Wikipedia)

Why has there been so much hype behind the low carb diet?  When we hear the term 'low carb diet' we may think 'Atkins' or 'South Beach.'  But even low carb diets differ.  Many of us have moved away from the old  low-fat, calorie-counting diets of the 80's and embraced these newer low carb diets, and I might say with great weight loss success.  But, will a low carb diet work long-term?  And, is it truly healthy and safe?  To answer these questions, we need more information.  Let's take a look at a few basic theories of the low carb diet:

1. Carbohydrates are a source of fuel, producing energy for our bodies to run on.  When we reduce the amount of carbs we take in on a daily basis, it is believed that the body will start burning fat as the main source of energy instead.

We are required to eliminate 'bad carbs' from our diet when following a low carb diet.  All foods with added sugars and empty calories are no longer permitted.  It makes sense that we are going to lose some weight due to just these simple changes in our eating habits. 

2. Proteins and fats tend to make us feel fuller for a longer period of time.  Thus, we should be able to avoid overeating and snacking between meals because we feel satisfied and do not crave more food.

3. A low carb plan is easier to stick to than some other diets out there.  A dieter is going to track carbs rather than fat intake and calories.  Foods that are higher in fat and calories are often okay as long as the total carbs remain low.  For this reason, we can still enjoy some of our favorite foods on this diet without feeling like we are cheating.

The low carb diet idea has been around for several years, and there has been much debate on whether the long-term effects are good or bad.   If you do any type of research, you will find success stories, but also concerns about heart and kidney problems, nutritional imbalance, and a multitude of other issues.  Before beginning any diet, take the necessary steps to become familiar with all aspects of it.  Consult your doctor and see if this plan fits your particular situation.

Remember to use common sense when dieting.  This may seem so simple, but many people who have weight or health issues can get excited about finally finding the right diet.  Then they go overboard and remove many necessary nutrients from their diet in hopes of losing weight.  No matter how many debates, studies, or theories arise from research, the key is to know your own body and determine what is right for your own health and fitness.  And remember to consult your health care professional before beginning any diet program.

Learn These Low Carb Diet Guidelines

One of the best ways to get on track to healthy eating is to eliminate some of the unhealthy foods from your diet, such as processed foods and simple carbohydrates. This month, we'll be sharing some facts about eating fewer carbs, as well as lots of delicious and healthy low-carb recipes. Today we're going to clear up some of the confusion about eating a low-carb diet.

The guidelines of any diet can be a confusing mess if you don’t have a clear understanding what the diet is all about.  Why are certain foods permitted and others are eliminated?  What are these 'good' foods actually doing for your body and your health?

Low carb diets focus on omitting the bad carbs (simple carbohydrates) from your diet, and replacing them with good carbs (complex carbohydrates.)  Since carbohydrates provide a source of energy for your body, it’s important to remember not to eliminate all carbs from your diet.  This is often a mistake among excited dieters when they don’t have all the facts. 

Another mistake sometimes made by overly enthusiastic low carb dieters is thinking you can meet all your body's needs by eating just protein.  Again, good carbs provide the fuel to burn for energy.  You need protein, but you also need to feed your body good carbs to stay nutritionally in balance.  Let's sort through some of the basic guidelines for eating a low carb diet.

Bad Carbs

Carbs, carbs, carbs. (Photo credit: Wikipedia)

It's easy to understand why foods that have added sugars such as soda, candy, cookies, and syrups are on the bad carbs list.  Sugar is sugar, right?  But then you'll find white bread, pasta, cereals, rice, and potatoes on the same bad carb list.  Why?  Because refined flour and starchy foods actually are sugar – or at least your body thinks they are and treats them like sugar.  Bad carbs (also known as simple carbs) give the body a quick energy boost, but drops off just as quickly.

Now, if you’re thinking “That’s everything I like to eat!” you are definitely not alone.  When you factor in your fast paced life, along with convenience foods, it’s no surprise we get into the habit of eating foods that aren't always healthy.  However, if you discipline yourself and start thinking about eating healthier as a life-altering process, or even a life-saving process, eliminating those bad carbs from your diet doesn't seem so hard to do.

Good Carbs

These foods are generally higher in fiber and sometimes in fat, too, but good fat.  Like bad carbs, good carbs give you an energy boost, but it's slower to come.  Unlike bad carbs, the energy boost lasts longer, preventing those dangerous spikes in blood sugar.  So, what's on the good carb list?

Depending on the particular low carb diet plan you are following, you'll be able to eat many foods you already enjoy.  You'll be eating a variety of vegetables, fruit and berries, along with nuts and some whole grains in order to get your good carbs.  These will include non-starchy vegetables such as celery, cucumbers, mushrooms, bell peppers, onion, broccoli, eggplant, tomatoes, jicama, all sorts of greens and some root crops, just to name a few.  Whereas bad/simple carbs have little or no nutritional value, these foods provide the nutrients your body needs to maintain good health and prevent illness and disease.

Roast chicken & vegetables = protein & good carbs. (Photo credit: Wikipedia)

Healthy Proteins

Of course, a low carb diet also means a diet rich in protein and healthy fats.  This will include fish, poultry, meat, cheese, nuts, and eggs, along with vegetarian choices such as beans, legumes, and even broccoli and Brussels sprouts.  Not only are proteins important for your health, but the fat provided in some proteins is also necessary to help you feel full after eating.  This prevents over-eating and unhealthy snacking.

The portion of protein versus good carbs varies from diet to diet.  Again, you want to consult your health care professional to see how your particular health needs will be met.  Also, not every protein is desirable in your healthier diet.  You may want to avoid red meats, or cook leaner cuts, for instance.  Cooking your proteins properly is another consideration.  That lean cut of protein or seafood won't be healthy if you cook it in processed oils or cover it in sugary sauces or glazes.  Eggs are considered a perfect protein but if they're fried in butter, your low carb diet will be sacrificed.  Choose your protein, then choose your cooking method using good fats and you'll be on the right track.

Quick Tips

Starting a new diet may be difficult, but the hard part really comes when you are trying to stick to it.  In the beginning, you're all excited about the possibilities.  As time goes on, you may lose momentum, or interest, or both.  There are a few ways to help you stay on track through the ups and downs that come with any diet.  Let's tick off a few here:

Schedule your meal times and plan your menus in advance. This makes it easier to stick with a routine and not stray from your diet.  With this, you'll also be making out grocery lists for your menus.  Shopping with this list will help you avoid impulse buying. 

Ease yourself into healthier eating habits so you don't feel deprived.  Cutting out your favorite 'bad carbs' all at once can be stressful and leave you feeling hungry and sad.  Keeping some potatoes and pasta in the house isn't the worse thing you can do.  Just make them sweet potatoes and whole grain pasta to be on the healthier side.  Even having a few crackers or a cookie or two isn't the end of the world.  If this dieting 'safety net' is helpful, go ahead.  After a while, you won't want them around anymore.

If you're craving carbs, try eating good carbs before you eat the bad carbs.  Wait twenty minutes, eat more good carbs, wait, and continue.  If your craving continues, go ahead and indulge in your craving.  Don't beat yourself up just because you ate a snack that's not on your diet.  Enjoy it, then let it go.

Make a list of  'good carbs' and keep it with you at all times.  This is especially helpful when you don't get your menu plan written and find yourself in the grocery store, spinning around, uncertain of which direction to go – and hungry!  Without direction, your hungry tummy will lead you into the sweets, starch, or bakery aisle.  So, be prepared.

Keep in mind that if you’ve been eating a steady diet of bad carbs, so breaking this old habit won't be easy and there will be setbacks.  You don't have to make the change all at once.  Take baby steps if you need to at first.  Make small changes in your eating habits and lifestyle.  This can help you feel less deprived, which could save your diet in the long run.  A healthier, more energetic lifestyle will be well worth your effort.

Low Carb Recipe: Fancy Faux Mashed Potatoes

Try this recipe for a low-carb side dish for your holiday dinner this Thanksgiving, or just anytime you want the creamy taste of mashed potatoes without all the carbs. It's pretty easy, and very tasty! Have a wonderful Thanksgiving dinner, and be sure to check back Friday for a great recipe to use up some of those leftovers!

Fancy Faux Mashed Potatoes

Making mashed cauliflower (Photo credit: mary_thompson)

Ingredients:

1 head cauliflower
1 Tbsp cream cheese, at room temperature
1/4 cup freshly grated Parmesan cheese
1/2 tsp minced garlic
1/8 tsp chicken base or bouillon (or 1/2 tsp salt)
1/8 tsp ground black pepper
chives and butter for garnish (optional)

Instructions:

1. Clean and wash cauliflower, then cut into even size small pieces.
2. Bring a big pot of water to a boil, drop cauliflower pieces in and cook for about 5 to 7 minutes or until very tender.
3. Drain well, then dump onto a surface covered in paper towels to remove any leftover moisture; do not let cool off.
4. Put warm cauliflower in food processor and add the remaining ingredients (except garnish) and pulse process until blended well and has the consistency of mashed potatoes.  Don't over-blend; leave a few lumps, or the "potatoes" will start to get runny.
5. Serve with a sprinkle of chives and pats of butter.

Giving Traditional Favorites A Makeover - Low Carb Holiday Classic Sides

When we start putting our holiday menu down on paper, we usually notice something happening.  The same dishes appear year after year after year.  Aside from the traditional main dish, there seems to be a pattern in many households of our favorite side dishes reappearing.  It's wonderful to follow tradition, but what happens when those family favorites are in conflict with your healthy diet?  Many sides we love are not exactly what you'd call low-carb.  So, how do we reinvent our holiday side dishes?  Let's take a look at a few new ways to treat a few old favorites.

 (Photo credit: Wikipedia)

Mashed Potatoes and Gravy

Anyone on a low-carb diet will automatically push past the mashed potatoes and gravy.  We know it's loaded in carbs, right?  But the clever cook can easily replace the traditional favorite with a new favorite; Mock Smashed Potatoes and Golden Au Jus. The secret to this low-carb dish is simply that you aren't cooking potatoes; you're creating potatoes out of cauliflower. 

Boil cauliflower, then mash or put in food processor with cream cheese and other ingredients, and you have a smooth potato-like texture.  You can thicken the “potatoes” a bit with a tablespoon or so of almond flour if you wish.  Add garlic, Parmesan cheese, onion, salt and pepper to add even more flavor. 

Then the gravy is simple. All you need really is the pan drippings, a little water, and a saucepan over medium high heat.  Get the liquid bubbling and let it reduce by half and you'll have a nice, rich gravy without any added flour.  Of course, if you wish to thicken the gravy a bit, a little sprinkling of flour won't add a significant amount of carbs to the meal.

Green Bean Casserole

You know you love a big heaping helping of this favorite dish, but just one look at that can of cream of soup and you also know it's off limits.  But you can have this traditional side dish again;  all you need to do is control the ingredients.

Once you have your green beans cooking and your seasonings ready, you just need the sauce to bring it all together.  That thick creamy sauce is what makes the dish, right?  Create your own cream of soup by making a simple white sauce using milk and almond flour to thicken.  You can also stir in a bit of cream cheese to give it an even creamier texture.  It's really as simple as opening a can once you get the basic technique down.

As for those crunchy onions on top, the carbs don't account for much in the entire dish, but if you want to eliminate them entirely, but keep the onion taste, oven fry some thinly cut onion that has been coated lightly with olive oil.  When they get golden brown, toss them into and on top of the casserole for all the flavor without any breading.

Sweet potato, commonly referred to as a yam in the United States. (Photo credit: Wikipedia)

Sweet Potato Casserole

This favorite side dish will take a lot of tweaking, but with the carb savings you'll enjoy, it's well worth it. Sweet potatoes are loaded with carbohydrates, and I don't mean a little;  I mean a lot!  One trick for bringing the carb count down is to mix pureed pumpkin in with the sweet potatoes.  You maintain the texture and flavor (remember, pureed pumpkin doesn't have any flavor of its own), and bring the carbs down within a reasonable amount.

Of course, you'll want to avoid as much sugar as possible, so one alternative is to stir in a bit of stevia (a natural sweetener made from the stevia plant - it has no carbs and does not affect blood sugar levels, and it is much sweeter than sugar so a little goes a long way), just enough to bring the sweetness to a level that you're used to.  Another way is to readjust your thinking entirely when it comes to sweet potato casserole.  You may want to make it savory instead of sweet.  A sweet potato casserole made with crispy bacon or sausage instead of marshmallows and sugar could be a nice change on your holiday table.

Cranberry Relish

There are even ways to tweak this tangy sweet side dish.  Cranberry relish is typically not what you would call low-carb.  The amount of sugar in most recipes is pretty much off the scale, and the canned variety is even worse.  But, even though the amount you would normally eat at one sitting won't amount to too much, there are still ways to reduce the normal amount of carbs.

One interesting way to reduce the amount of carbs in a bowl of cranberry relish is to “bulk” up the relish as much as possible with lower carb ingredients.  Surprisingly, the peel of the orange is lower in carbs than the fruit itself.  Fill your food processor with raw cranberries and the zest from the peels of a couple of washed oranges and process until finely chopped.  Then, add sections of the orange, tasting after a few are processed, and stop adding when you have a nice blend of tangy and sweet.  Add a sprinkle of stevia or sugar just until you've gotten the sweetness you like. You'll be surprised how little sugar you'll have to add if you taste it first.

All of these makeovers have one thing in common – you have to just stop and think before you do what you've always done.  Often that's all it takes.  When you rethink the ingredients, you can usually eliminate or substitute something that is healthier and just as tasty.  You may even be creating new holiday dinner traditions.

Low-Carb Cooking Goes Mainstream

These days, around the world people are paying more attention to their bodies and their health than perhaps at any other time in history. One method that has shown great success in helping people quickly drop those unwanted pounds is through low carb cooking and dieting. This method of weight loss seems to have taken the world by storm, promising quick results for the simple (or not so simple) lifestyle change of eliminating carbohydrates from our diets - or at least drastically reducing our intake.

Eating low carb is delicious! (Photo credit: daBinsi)

The notion sounds simple on one hand, and is appealing to not only women hoping to drop those vanity pounds, but also men who welcome the idea of eating all the steaks they can handle throughout the year. Low-carb cooking is becoming a way of life for many families as a result.

If you are interested in dropping those unwanted pounds and keeping them off, this is a method that without a doubt gets results. The problem is that you must stick to the diet in order for the results to remain consistent even after you've met your weight loss goals. This means that, as with any effective eating plan, you are not really embarking on a diet so much as a complete overhaul in the way you eat.

But one of the great things about low carb cooking is that it is so widely popular. This means that you will have no trouble finding resources, tips, tricks, advice, and even amazing substitutes for those things you often miss most when engaging in the low carb lifestyle. Popular stores such as Whole Foods and Trader Joes are great places to go for specific foods that are low-carb in nature and designed to meet the chocolate or bread needs of those who feel more than slightly deprived by the restrictions of a low carb lifestyle. Many mainstream grocery stores are also beginning to see the value of catering to this 'high end' market of consumers and are offering a wider variety of low carb foods to consumers.

You can find recipes that are low in carbs by the mouthful at your local libraries and bookstores around the world. You can also find many resources on the Internet to help assist and encourage you in your low carb lifestyle incorporation - we post a lot of articles and recipes here along those lines, so be sure to check this blog regularly. In addition to the cookbooks, recipes, and encouragement, you also need to weed out the fact from the fiction when it comes to low carb cooking. The best way to do this is to go straight to the source. If you are going to incorporate this lifestyle altering diet into your way of life, you want to make sure that you are following it to the letter and not some fad version that may not be as effective.

When it comes to low carb cooking you have the perfect excuse to use your grill well and use your grill often. In fact, I highly recommend a George Foreman grill (or some similar knock off) for your home for those days when grilling outside simply isn't an option. Most importantly, remember to keep your goal in mind. If you aren't making progress, check what you are doing and adjust your cooking and eating accordingly. And remember to check back here often for low-carb recipes and suggestions!

Helpful Low-Carb Cooking Resources:
   

Exploring The Pros And Cons Of A Low-Carb Diet

These days it seems we have an unlimited supply of information at our fingertips, whether at the library, bookstore, or the internet.  It's easy to find research on diet plans.  The hard part comes as we sift through all the pros and cons of the diet in question. 

Avoiding information overload can be difficult when trying to decide if the good actually outweighs the bad.  The key is to understanding the difference so you can choose the best diet plan to promote a healthy lifestyle.  Let's take a look at some of the information on low-carb diets so you can make an appropriate decision for yourself:

THE PROS:

Simple carbs. (Photo credit: Newbirth35)

Weight Loss - The reason a majority of people begin dieting is to lose weight.  Low carb diets focus on eliminating the "bad" (or simple) carbs which include white bread, potatoes, pastries, soda, and candy.  These foods have either added sugars, starch, or empty calories.  These bad carbs are not easily burned off so they quickly turn into fat in the body.  Eliminating the bad carbs from your diet and replacing them with good carbs and lean proteins will typically result in weight loss.

Health Benefits - Replacing bad carbs with good carbs in your diet helps regulate spikes in blood sugar which in turn may lower blood pressure and promote heart and circulatory system health.  For those who have diabetes, this is a critical part of a healthy eating plan.  Eating low carb may also help promote low cholesterol levels.  Many diets that help you shed those pesky pounds will also help improve your cardiovascular health.

Mindset Shift - With any diet, we set a goal to start eating better and living a healthier lifestyle.  But, when other diets may fail because they're all about limits, the low carb diet is more about simply choosing healthier foods.  After all, we all know sugar and empty calories are bad for you.  The low carb diet plan goes beyond limits and focuses on selecting good foods you can enjoy.  Counting calories, weighing your food, and looking at a plate of lettuce for dinner just doesn't work long-term for most people.  Having a wide variety of good carbs, proteins, and yes, fats, is the way you will experience the proper mindset for a healthy lifestyle.

THE CONS:

 (Photo credit: fantasyhealthball)

Eating Too Many Fats - With a low carb diet, bad carbs are replaced with good carbs, and lots of protein is permitted.  But, along with the protein often comes fat.  And not only the fat that comes with meat, poultry, or fish, but other sources, as well.  You'll find cheeses, mayonnaise, and even cream on the list of healthy foods on some low carb diets.  Nuts and oils, along with whole eggs are also included.  Depending on your individual needs, this fat may be undesirable.  Foods high in fat, even the 'good fat', are high in calories, and those looking to lose weight usually need to reduce calorie intake - not increase it.  Even within the low carb diet world, opinions differ greatly as to how much fats are allowed.

Health Problems - Wait.  Didn’t I just say there are health benefits to this diet?  Yes, I did.  But, with any diet there are going to be risks.  Following a diet to the letter is difficult, and people can make mistakes or get overly ambitious with the diet plan.  For instance, if you cut out too many carbs, you may experience headaches, fatigue, and other health problems.  (The trick is to reduce your intake of simple carbs - not to eliminate carbs altogether.) Eating the fat allowed in a low carb diet may increase calorie intake.  Fruits are not allowed in the first phases of some low carb diets, causing some dieters to miss out on certain nutrients if they are not replacing them with vegetables.  Red meat is a great source of protein in a low carb diet but is another concern for fat, especially if you are choosing unhealthy conventionally grown meats raised on grains instead of grass.  In some people with digestive problems, eating great amounts of vegetables along with dairy products, both acceptable foods on a low carb diet, may cause flareups.

Just like any diet, eating low carb has good points and bad points.  It’s imperative to talk to your doctor and do your research to decide what sort of diet fits your lifestyle and your health needs.  Every diet needs to be approached in a common sense way.  It's most important to focus on mindset, discipline, and changing your bad eating habits for the long term if you really want to succeed. Part of that is finding good, healthy foods that you enjoy eating. Check back here later this week for some tasty low-carb recipes to get you started!

The Basics of Low Carb Diet Lingo

In order to understand today's diet talk, you have to understand the phrase low-carb.  Even though these types of diets have been around for a long, long time, there seems to be a new interest of late.  It could be due to new books coming out, or possibly revised editions of popular diet books from years past.  Whatever the reason, low carb, slow carb, or low glycemic diets are getting a lot of attention.  Let's take a look at the basics of what a low carb diet looks like, and familiarize ourselves with some of the related terms.

Low Carb v. Slow Carb

Raw vegetables and dips (Photo credit: Wikipedia)

Even though the most popular diets include one or the other term, you can use them interchangeably, to some degree.  Even the lowest of low-carb diet phases includes some carbs in the form of vegetables, typically.  As a matter of fact, a certain portion of carbs must come from vegetables, with no exception. No respectable weight-loss program can truly support an absolutely carb-free diet.  Carbohydrates are essential for a healthy body, even during weight-loss.

Slow-carb is just another way of saying that you need to ingest carbs that are slow burning, such as vegetables, and even some fruit.  Fast burning carbs would include processed breads and pastas, for instance.  These are the carbs that give a quick sugar boost, then drop just as quickly.

Not all carbs, even slow burning carbs, are created equal.  Some low or slow carb diets recommend staying away from some vegetables they consider high in sugar, such as corn or peas, especially during the first phases. The same is true for dried beans and other protein rich foods that also are considered higher in carbs.

When comparing lists of acceptable foods on any low carb diet, you'll see differences.  You'll also see differences in what levels of carbs are going to result in weight loss, and where those carbs should come from.  In some diets, even slow burning carbs like dried beans are forbidden in the first phases.  In other diets, all carbs, as long as they are slow burning carbs, are just fine.

This is not simple, but it is all a matter of opinion, personal preference, and what works for you.  If you've been on a diet that includes such slow burning carbs as brown rice, black beans, and quinoa, and haven't seen any results, this diet may not be for you.  Individuals process carbs differently.  Simply following a diet according to a low-glycemic index (the amount of carbs in a food) may not be what you need to lose weight, or it may be, but it's a good way to start understanding how your body processes carbohydrates.

The Protein Process

Years ago, people were going on all sorts of vegetable and fruit only diets. Then there were the whole grain diets.  None of those diets are part of our common vernacular today, but the diets that are high in protein and low in fast-burning carbs are.  Protein is essential for building muscle, which burns fat, and keeps us strong.  Protein is a building block, just like other nutrients we know to be essential. 

No matter which diet you follow today, if it includes a balanced approach to good sources of protein and carbohydrates, it is most likely a respectable weight-loss program.  Human beings cannot live on protein alone, nor does any proper diet developed by a health professional suggest otherwise. There was, actually, a myth around high protein, low carb diets for years.  Nowhere in the mainstream market of dieting did a protein-only method for weight-loss exist.  Even one of the most popular diets for decades that suggested adding more servings of proteins at every meal, actually formed the basis of their diet on ingesting more vegetables than protein. People could get seriously ill, even fatally ill, by eating only protein, and this approach was never approved or suggested by any mainstream diet.

(Photo credit: Wikipedia)

Eating a diet that's rich in protein is not difficult for the most part.  Protein from many sources, including dairy products, eggs, cheese, meat, poultry, and seafood is suggested in most low-carb diets. Because most proteins are also low carb, or no carb, it makes sense to eat a lot of these foods when on a low-carb diet.  And because it's more difficult to over-indulge in protein, it's a safe bet that you will practice portion control more easily.  It's rare to see a person eat a whole roasted chicken, but a huge plate of pasta can disappear quite easily at one sitting. The diet systems may vary in exactly how much and which sources you should get the majority of your protein, but most well-respected diets include a good portion of protein each day, balanced with a variety of healthy carbs.

The Fat Fact

This seems to be where the division lies in many low-carb diets.  Some diet plans say simply that you can't get “fat from fat.”  Other diet plans are so concerned with fat intake that they allow more carbohydrates if it means avoiding fat, as is the case with most 'lite' foods.  If you check the labels, you'll often find that “low fat,” “reduced fat,” and “light or lite” means added sugars to tweak the flavor. 

The reason is simple; fat is flavor.  That's why some mainstream low-carb diets recommend eating regular, full fat foods, such as regular mayonnaise, sour cream, and even whole milk or heavy cream.  While other low-carb diets have fats restricted by eating only fat-reduced dairy, dressings, etc.

The debate over fat is not easily settled.  Fat is essential to your body's health, and particularly to your brain.  Fat gives food flavor.  Fat also makes you feel full.  Without fat in your diet, your body will suffer.  However, it's also important to remember that it's the type of fat you eat that matters.  Fat that naturally occurs in nuts and avocados, for instance, are considered by most diets as essential elements.  Added fats for cooking and serving foods, such as olive oil, are often included in healthy fats, but not in all stages of all diets.  It all depends on which diet you're following.  Clear as mud, right?

So what is the truth?  Should you eat whole grains and black beans on a low carb diet or stick to celery and broccoli?  How much protein is enough protein?  Should you eat eggs fried in olive oil or poached in water?  Are fats good or bad for you? 

The fact is, the answer is different for different people.  Some people respond very well to a high protein diet with added fat, while others simply don't.  Some people lose weight eating a diet that's rich in whole grains, while other people gain weight.  The best thing anyone can do is get all the information, then use your own common sense to decide what works for you.  Keep a journal as you add and subtract foods from your diet, then do what works best for you. I know that may not be the clear-cut answer you were looking for, but the truth is, every body simply functions slightly differently, and there really isn't one "magic pill" for everyone when it comes to health & nutrition, or even weight-loss.

Should You Eat Carbs, Or Avoid Them?

Carbohydrates have been put into the spotlight ever since diets like the Atkin’s Diet and the South Beach Diet have recommended cutting carbohydrates out of your meals as much as possible. However, before you make any drastic decisions about what foods to include and not include, it is crucial to learn about carbohydrates and what they do for your body.

Simple or "bad" carbs (Photo credit: Newbirth35)

In short, carbohydrates can be good or bad for your body. It is necessary to eat enough good carbohydrates, because that is how our body has enough energy for low-intensity activities during the day. Carbohydrates are famously found in breads and grains, but actually they are also found in a number of other foods as well, such as fruits and vegetables. When keeping an eye on your intake of carbohydrates it is important to distinguish the good from the bad.

What Are Carbs?

All carbohydrates are basically sugars. Complex carbohydrates are the good carbohydrates for your body. These strings of sugar are very difficult to break down and trap other nutrients like vitamins and minerals in the sugar strings. As they slowly break down, the other nutrients are also released into your body, and provide you with fuel for a number of hours.

Bad carbohydrates, on the other hand, are simple sugars. Because their structure is not complex, it is easy to break down and holds little nutrients for your body other than the sugars. Your body breaks down these carbohydrates rather quickly and what it cannot use is converted to fat and stored in the body. Staying away from simple carbohydrates is what most diets recommend, since they have little nutritional value when compared to complex carbohydrates.

Eating The Right Carbs

Good carbs - Fresh fruit and vegetables (Photo credit: Mundoo)

More importantly than how carbohydrates work in the body and the difference between good carbohydrates and bad carbohydrates is how you actually eat these carbohydrates! First, eat plenty of fruits and vegetables. These foods include complex carbohydrates, but also a variety of other nutrients needed by your body. Another great tip is to cut the white bread and bread products out of your diet and replace them with whole grain or multi-grain breads instead. Look at the packaging. Foods rich in fiber are probably a source of good carbohydrates.

Learning the difference between good and bad carbohydrates is very important if you wish to have a healthy diet. It is not good for your body to cut out carbohydrates completely—in fact, that is very difficult to do unless you only eat meat! Eating a healthy and balanced diet means including good carbohydrates in your meals along with protein and healthy fats.

To learn more about health, carbs, and the dangerous lies we've been told about them, we highly recommend Gary Taube's book, Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health.

And stay tuned to this blog for some good, low-carb recipes featuring healthy, whole ingredients.

Learn More About Carbs & Healthy Eating: 
    

Why Low Carb Is Better Than No Carb

In today’s world, people will try all kinds of diet fads in an effort to lose weight. Everyone has a different opinion about what works, and truth be told, depending on your body type and metabolism, different things can work differently for different people. However, it troubles me when I see people going to extremes - in either direction - which just aren't healthy. That's why, while I do advocate lower-carb diets - our society as a whole eats WAY too many highly processed, high-carb foods - I would also steer clear of a diet where carbohydrates are cut out in their entirety. A healthy eating plan should include fats, carbohydrates, and protein. To follow a diet without any of these essentials would be to endanger your health.

America's carbohydrate addiction (Photo credit: Newbirth35)

Carbohydrates are the most plentiful of all nutrients. Carbohydrates (or "carbs" for short) can be found in most foods that we eat. Carbohydrates are made of simple and complex sugars that are metabolized by the body for energy OR stored as fat when no more energy is needed. (Yes, many people for some reason cling to the outdated idea that FAT is stored in the body as fat, when in fact, CARBS are much more likely to be making you fat.) Examples of simple carbohydrates include sugar, white flour, and many processed foods such as pastas, breads, and other grains. Complex carbohydrates are include vegetables, whole grains including all their natural fiber, and some fruits. Eating less of the simple and more of the complex types may be a good way for some people to lose weight.

Diets that advocate no carbohydrates force the body to obtain all of its energy from protein and fats. When protein from food is no longer available to meet the body’s energy needs, the body begins siphoning it from the muscle tissue of the body. In essence, the body begins eating itself for fuel. No one wants that! The body needs glucose (sugar) to function. Interestingly enough, the glucose needed by the brain must come from carbohydrates and not protein sources.

Now, carbohydrates have been classified by their glycemic index (GI) number. This method of rating carbohydrates helps people make wiser choices about what they include in their diets. Foods with high GI’s (greater than fifty) cause the body to store fat (simple carbs). Foods with a low GI number (less than fifty); cause the body to burn fat (complex carbs).

Several foods containing complex carbohydrates. (Photo credit: Wikipedia)

On a diet that features low GI carbohydrates, the insulin level in the body is maintained at a steady level. These carbohydrates are processed at a slower rate by the body. The other hormone, glucagon, can work to burn the sugars for energy in the cells. You don’t feel hungry all the time when the insulin hormone level in the body has no major fluctuations. When you expend energy during physical activity, the body starts releasing fat stores to use for energy metabolism. Low carbohydrate diets provide the body with energy without going into crisis mode.

Eat the right carbohydrates. Choose fresh vegetables and fruits. Whole grain or seven grain breads and pastas are preferred to those made with white flour. Beans and nuts are good for a low carbohydrate diet. If you must have potatoes, try sweet potatoes. The GI number is lower and they are great with a dab of real  butter - the fat in the butter actually helps your body process the vitamins and nutrients in the sweet potatoes.

Don’t try to cut out all of your carbohydrates. Reducing them can be a great help for many people trying to lose weight - and can offer other health benefits if you lower your consumption of processed foods, but choosing the right types is more important than how much you consume.

Keep an eye on this blog, as we do share low-carb recipes here fairly frequently - and we'll have a couple for you later this week!

Recipe - Low-Carb Burgers

I had a couple of different fun diabetic cooking videos I was considering sharing with you today, but the other one was stuffed peppers, which was a bit more involved, and since we just did the big long cabbage rolls recipe on Wednesday, I figured I'd give you a quick and easy one for the weekend! Burgers are a great way to get a fresh, from-scratch, and filling low-carb meal in minutes, so they're great for diabetics, or just busy folks wanting to cut back on carbs a bit. This one uses ground turkey, but as he shows, you can also use beef, beans, or my favorite - ground venison.

Enjoy!

Diabetic Recipes - Low Carb Burger
Diabetic Recipes - Check out this great low carb burger. Diabetic recipes are the most healthy recipes around! For more low carb recipes explore over 8000 recipes at www.dlife.com

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