Generally a really low carbohydrate eating plan is not desirable for most people because our brain and our muscles prefer to run on carbohydrate fuel and the most nutrient-rich foods on the planet are actually considered sources of carbohydrates such as whole grains, fruits, vegetables and beans.
The American Dietetic Association and the American Heart Association do not recommend low-carbohydrate diets. People who have serious medical conditions, such as kidney disease, heart disease, type 2 diabetes, high cholesterol, or high blood pressure, should talk to a doctor before starting a low-carbohydrate diet.
If there is a medical or physician-prescribed reason for limiting carbohydrates, the "go-to" foods would consist mainly of lean meats, eggs, nuts, olives and olive oil.
To give you an idea...here are some low carbohydrate snacks with some nutritional value and an emphasis on smart fats:
Turkey & Cheese Roll-Ups
Side Salad topped with hard-boiled egg or avocado
Non-starchy vegetables, in general, are actually fairly low in carbohydrate because they are low in calories (17 grams carbohydrates for example in a large artichoke)
Shrimp cocktail (add some avocado for additional smart fat)
Grilled Chicken Caesar salad (typical fast food serving contains about 12 grams carbohydrate without dressing)
Handful of nuts
Beans do contribute high quality carbohydrate but since they are also high in protein they can be lower in carbohydrate in modest size servings like 3/4 cup shelled edamame or 1/4-cup hummus.
I always like to see which foods contribute the most sugar or saturated fat or sodium because that helps shed light on where we can make changes to have the greatest impact.
The new Dietary Guidelines for Americans 2010 have quite a few of these informative charts. One of my favorites is the figure in Chapter 2 on page 12 that shows the top 25 sources of calories for Americans. It might surprise you.
Take a look for yourself but here are the top 20 sources of calories:
People trying to lower the sodium in their diet have a tendency to focus on the amount of salt added at the table or added in recipes...and while that will definitely help, it isn't anywhere near the amount of sodium that comes from eating processed food--such as frozen entrees and snacks, bottled salad dressings, canned soups, chips, pretzels and crackers, condiments, all types of breads.
• 77% of the average American's sodium intake comes from processed food * Only 5% is added during cooking * Only 6% is added at the table * 12 % is naturally in foods we eat
So what's the opposite of eating processed food?
Eat more whole foods at home!
This way YOU control the amount of salt and sodium added in the cooking, instead of food manufacturers and fast food chains.
We all know that we need to drink many glasses of water (or beverage similar to water) every day, but you might not know that there is research suggesting it may decrease risk of heart disease for men and women by about 50% compared to people who drink two glasses or less.
This statistic comes from a study published in 2002 in the Journal of American Epidemiology. [Am J Epidemiol 2002, 155 (9): 827-833>
WHAT IS YOUR BEST TIP TO HELP YOU DRINK AT LEAST 5 GLASSES of water a day?
Here are a few of mine:
* Stop drinking soda and you'll be more likely to reach for water or tea
* Bring a bottle of water with you (use the refillable type whenever possible) wherever you go...in the car or subway, in meetings, etc.
* If you aren't crazy about the neutral taste of water, try flavoring water with lemon, lime or orange slices, cucumber or spices (like cinnamon) and herbs (like mint), or with green or white tea leaves or bags.
I can't really answer that question definitively because losing "weight" for the most part comes down to calories in and calories burned by the body. Losing "weight" can mean losing water or losing muscle and what you probably want to do, I'm guessing, is lose extra body fat?
And if you are exercising and building muscle (usually thought to be a good thing) you might actually be gaining body mass (weight).
In terms of cutting out sweets (I wouldn't cut it ALL out so you aren't feeling deprived), drinking more water and eating more fruits and vegetables and exercising more...that's a generally healthful thing to do regardless of trying lose weight.
There is a genetic and gender component to how much people can eat for their body size and how easily bodies build muscle, etc...so it's difficult to compare yourself to your friend who may have one of those enviable sets of genetics.
I've been getting some questions lately on the board and from others around me about food poisoning symptoms and timing of symptoms and some clues on which bacteria or bug might be responsible.
So I pulled the following together but wanted to highlight a resource from the FDA so you can get more information on any and all food poisoning bugs in the future!
SALMONELLA--can occur in inadequately cooked foods items and improperly refrigerated foods
Symptoms abdominal pain or cramping or tenderness, chills, diarrhea, fever, nausea, vomiting
Possible food sources (Prevent poisoning by proper hand washing especially when handling eggs and poultry and if you own a reptile, wear gloves when handling the animal or its feces because animals can pass Salmonella to humans.) -meats -eggs -milk -cheese -seafood -contaminated fruits and vegetables
LISTERIA MONOCYTOGENES—this bacterium can grow slowly at refrigerator temperatures.
Symptoms Fever, chills, headache, stiff neck, backache, and sometimes upset stomach and diarrhea. May take up to 3 weeks to become ill.
Possible food sources -contaminate[a name="_GoBack"> d hot dogs, luncheon meats, cold cuts, fermented or dry sausage, and other deli-style meat and poultry -soft cheese and unpasteurized milk
TOXOPLASMA GONDII—This is the bacterium that you can accidentally take in when soil contaminated with cat feces gets on your fruits and vegetables.
Symptoms Flu-like illness appears from 5 to 23 days after eating contaminated food and may last months.
Possible food sources -fruits and vegetables with traces of soil contaminated with cat feces -raw or undercooked meat
NOROVIRUSES—this is one of the top 5 bugs responsible for 90% of the cost burden from food poisonining.
Symptoms Diarrhea is a more common symptom of the norovirus in adults while vomiting is more common in children. Other symptoms include nausea, stomach pain, fever, muscle aches and some headache. Symptoms appear within 1 to 2 days and may last 1 to 2 days
Possible food sources -shellfish and fecally contaminated foods or water -ready-to-eat food touched by infected food workers (salads, sandwiches, ice, cookies, fruit)
CAMPYLOBACTER--generally associated with uncooked poultry, meat or shellfish or not following safe meat-handling practices. Well-cooked meat may take care of potential contamination.
Symptoms fever, headache, muscle pain followed by diarrhea (sometimes bloody), stomach pain and nausea that appears 2 to 5 days after eating and may last 7 days.
Possible food sources -raw or undercooked meat, poultry, or shellfish -raw milk -contaminated water
STAPHYLOCOCCUS AUREUS-- Symptoms Nausea, vomiting, stomach cramps, and diarrhea usually within 30 minutes to 6 hours after eating contaminated food. Symptoms last 1 to 3 days with the young and elderly having more severe symptoms.
Possible food sources -contaminated milk and cheeses -salty foods (ham) -sliced meat -food made by hand that require no cooking (puddings, sandwiches) -food workers who carry the bacteria and contaminate food
CLOSTRIDIUM PERFRINGENS--Called the "cafeteria germ" because many outbreaks result from food left for long periods on steam tables or at room temperature.
Symptoms intense stomach cramps and diarrhea begin 8 to 22 hours after eating and usually lasts 24 hours.
Possible food sources -meats, meat products and gravy
E.COLI--is one of the bacteria normally present in human and animal intestines and therefore potentially human feces.
Symptoms of one strain of E. coli that causes illness: Symptoms include severe diarrhea (sometimes bloody), stomach cramps and vomiting and usually no fever. Symptoms appear 1 to 8 days after food is eaten but usually appear about 3 days after swallowing the bacteria.
Possible foods sources undercooked beef especially ground beef unpasteurized milk or juice contaminated raw fruits and vegetables and waterView Thread
Just raided my granny smith apple tree in the backyard and make a batch of apple crisp. SOOOO good hot from the oven. Brought an apple to each of my office mates too! Sharing the organic apple goodness!View Thread
Now that Fall is here...What food or drink are you enjoying or looking forward to enjoying?
For me I look forward to: * the pumpkin bagels that a bagel chain only offers in October/November * enjoying more soups and stews and chili in general * pumpkin spice lattes (skim milk, no whip but still yummy) * Using the slow cooker more often