Low carb lifestyle
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At every turn, it’s low carb – in books, at various restaurants and special super market displays – and it will probably show up in snack vending machines!
People diet for two primary reasons, to lose weight, or to improve health – or both. Even those who are healthy and are not overweight can maintain their health and vitality by following a reduced carbohydrate lifestyle.
On a low-carb plan, you eat until you’re full, as long as you eat only allowed foods. Allowed foods are meats, fish, poultry, eggs and cheese, plus a limited amount of green vegetables.
In general, researchers say it is not necessary to count calories on a low-carb diet. Eat all you want, as often as you want, in order to prevent hunger. Don’t stuff yourself, just eat until you’re no longer hungry. Hunger means your body needs more food, so you need to eat. Having an appetite means you have the feeling you want to eat, whether your body needs more food or not.
You want to give yourself the best possible chance of success, so learn how and why the diet works. Many new dieters make a lot of the same mistakes, or begin a plan without knowing the basics. Don’t try to diet without following a plan and the best way is to buy a book. You need to read the book that goes with your chosen plan!
The main guidelines to follow when low carbing?
• Limit carbohydrates to no more than 10 percent of your daily calorie intake
• Eat only allowed foods
• Eat no foods containing sugar or white flour
• Be aware of hidden sugars and carbohydrates
• Cut out caffeine
• Take fiber supplements
• Take vitamins and mineral supplements
• Drink lots and lots of water
• See your health care professional before starting any diet
You have to remember that this is a lifestyle change and not a “diet.” If you’re looking for a quick plan to lose five pounds and then go back to eating as usual, then this is likely not the plan for you.
Pork Medallions Dijon
1 package pork tenderloins, approximately 2 pounds cut into 1/2-inch thick rounds
2 tablespoons butter or olive oil
1/4 cup sliced shallots
4 tablespoons heavy cream
1/3 cup chicken broth
3 tablespoons capers, drained
2 tablespoons coarse grained Dijon mustard
Using a meat mallet or rolling pin, flatten pork rounds slightly to scant 1/2″ thickness. Sprinkle with salt and pepper. Saut? in butter or olive oil until brown and cooked through, about 2 minutes per side.
Transfer pork to a plate. Add shallots to skillet and stir 1 minute. Add chicken broth and cream. Boil until sauce is thick enough to coat a spoon, stirring up browned bits, about 3-5 minutes. Mix in capers and mustard. Return pork to sauce. Simmer to heat through.
Makes 4 servings – 4 carbs per serving.
Un-potato Salad
1 large head of cauliflower, cut into small chunks
1 cup diced red onion
2 cups diced celery
2 cups mayonnaise
1/4 cup cider vinegar
2 teaspoons salt or Vege-Sal
2 teaspoons Splenda
1/2 teaspoon pepper
4 hard-boiled eggs, chopped
Steam cauliflower or place in microwave safe casserole dish; add tablespoon or so of water and cover. Microwave on high for 7 minutes; let sit, covered, for additional 3 to 5 minutes. Cauliflower should be tender, but not mushy.
Drain cooked cauliflower and combine with celery and onions in large bowl.
Combine mayonnaise, vinegar, salt, Splenda and pepper. Pour mixture over vegetables and mix well. Mix in chopped eggs last, only stirring slightly to preserve some small hunks of yolk. Chill and serve.
Yields 12 servings. Each with a total of 2 grams usable carbs and 3 grams protein.
Coconut Shortbread
1/2 cup butter, at room temperature
1/2 cup coconut oil
3 tablespoons Splenda
1 1/2 cups vanilla-flavored whey protein powder
1 cup finely shredded, unsweetened coconut
2 tablespoons water
Preheat oven to 375 degrees.
Using an electric mixer, beat together butter, coconut oil and Splenda until light and creamy. Beat in protein powder, coconut and water, in that order, scraping down sides of the bowl several times to make sure mixture is well blended.
Line jelly roll pan with baking parchment and turn dough out onto it. Place another sheet of baking parchment on top and press dough out into a thin, even sheet. Use a sharp knife or pizza cutter to score dough into small rectangle. Bake for 10 minutes or until golden. Cool and break apart.
Yields 4 dozen cookies, each with 1 gram carbohydrates, a trace of fiber and 6 grams of protein.
Roasted Vegetable Dip with Baked Pita Crisps
1 medium zucchini, sliced (2 cups)
1 medium yellow summer squash, sliced (1 1/2 cups)
1 medium red bell pepper, sliced
1 medium red onion, thinly sliced
2 cloves garlic, peeled
Cooking spray
1/2 teaspoon salt
1/4 teaspoon ground red pepper (cayenne)
Baked Pita Crisps (below)
Heat oven to 400 degrees. Spread zucchini, yellow squash, bell pepper, onion and garlic in jelly roll pan, 15 1/2×10 1/2×1-inch. Spray vegetables with cooking spray. Sprinkle with salt and red pepper.
Bake about 30 minutes, turning vegetables once, until vegetables are tender and lightly browned.
Place vegetables in blender or food processor. Cover and blend on high speed about 1 minute, stopping blender occasionally to scrape sides, until smooth.
Serve dip warm, or refrigerate at least 2 hours until chilled. Serve with Baked Pita Crisps.
This is a handy snack for those times when you need a low-carb food to ease a craving between meals.
Baked Pita Crisps
1 1/2 pita breads (6 inches in diameter)
2 teaspoons canola oil or butter, melted
1 teaspoon dried basil leaves
2 tablespoons grated Parmesan cheese
Heat oven to 375 degrees. Split each pita bread around edge with knife to make 2 rounds. Lightly brush oil over pita rounds. Sprinkle with basil and cheese.
Cut each round into 8 wedges. Place in single layer in 2 ungreased jelly roll pans, 15 1/2×10 1/2×1 inch, or on 2 cookie sheets. Bake uncovered 6 to 8 minutes or until light brown and crisp. Cool slightly (crisps will continue to crisp as they cool). Serve warm or cool.
Store in tightly covered container up to 3 weeks at room temperature. Makes 2 dozen pita crisps.