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.
There's a good reason why one of my top tips for Americans is to limit sugary drinks. It's because each American consumes an average of 156 pounds of added sugar each year (13 pounds of sugar per month).
And...here's the good part...33% of the added sugar comes from soft drinks and 10% comes from sweetened fruit drinks.
So just by limiting sweetened beverages (such as soft drinks and sweet fruit drinks), we can potentially cut the amount of added sugar in half!
I like this tip: LIMIT LIQUID CALORIES (FROM SUGAR)
because it's simple and seemingly painless and if the average American took this to heart, it would dramatically change our health.View Thread
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.
I finally tried one of the three new turkey burgers at Carl's Jr.
It was very satisfying (no need for a side dish for me) and while I tried the Teriyaki Turkey Burger, my daughter tried the Guacamole Turkey Burger. We were both happy with our choices.
We decided the key to the turkey burger trilogy was a delicious contrast of flavors. The guacamole burger sports the cool and creamy guacamole with the spicy pepper jack cheese and the Teriyaki burger pairs the sweet grilled pineapple with spicy red onion and swiss cheese.
Here are the nutrition totals for these 2 burgers:
Teriyaki Turkey Burger (turkey burger, grilled pineapple, teriyaki glaze, swiss cheese, red onion, tomato, lettuce on a honey wheat bun) 470 calories, 14 g fat, 5 g saturated fat, 80 mg cholesterol, 1120 mg sodium, 55 g carbohydrate, 3 g fiber, 32 g protein
Guacamole Turkey Burger (turkey burger, guacamole, pepper jack cheese, tomato and lettuce on honey wheat bun) 490 calories, 21 g fat, 6 g saturated fat, 85 mg cholesterol, 1120 mg sodium, 43 g carbohydrate, 3 g fiber, 33 g proteinView Thread
Make Your Oatmeal With Milk For Maximum Calcium Thanks To Magnesium
Fiber in general (phytate and oxalate in particular) does decrease calcium absorption. It does this by combining with minerals to form complexes that the body can't absorb as well in the small intestines.
Add magnesium into the picture though, and it increases calcium absorption in the intestines. Guess what contains magnesium AND calcium? MILK!
I like the taste of making my homemade OR instant oatmeal with skim milk instead of water, but now here is a nutritional reason to do so. View Thread
Ever wondered if you were having food poisoning symptoms because of meat you ate? Here are two tips to keep in mind:
* "Well done" is best, particularly for ground beef when it comes to any meat or fish because this tends to kill all bacteria that might be on it, but many meat lovers like their beef very pink in the middle, for example. This is safe but only if the beef isn't contaminated with any bacteria. * Eating the meat as fresh as possible and inside of its "sell by" date is also best
The following are common bacteria related to meat:
SALMONELLA--can occur in inadequately cooked foods items and improperly refrigerated foods
Possible food sources -meats -eggs -milk -cheese -seafood -contaminated fruits and vegetables
Symptoms nausea, vomiting, stomach cramps, and diarrhea usually within 30 minutes to 6 hours after eating contaminated food. Symptoms lasat 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) -foodworkers 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
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
E.COLI--1% of the bacteria in an adult's intestines are thought to be E.Coli.
Symptoms severe diarrhea (sometimes bloody), stomach cramps and vomiting. Usually no fever. Symptoms appear 1 to 8 days after food is eaten and can last about 5 to 10 days.
Possible foods sources undercooked beef especially ground beef unpasteurized milk or juice contaminated raw fruits and vegetables and water View Thread
This is one of my husband's favorite beef recipes and it's actually pretty easy to make. I was asked to share it, so here it is:
GORGONZOLA & WALNUT TOPPED FILET MIGNON Makes 2-3 servings
INGREDIENTS 2-3 extra lean filet mignon steaks (about 16 ounces), rimmed completely of visible fat 1/3 cup light balsamic vinaigrette
Gorgonzola & walnut topping: 1 tablespoon less fat margarine or whipped margarine 1/4 cup crumbled gorgonzola cheese or blue cheese 1 teaspoon minced garlic 1/4 teaspoon dried basil, oregano, or thyme 1 1/2 teaspoons balsamic vinegar dash black pepper 2 tablespoons toasted walnut pieces (pecans can be substituted)
DIRECTIONS 1. Marinate filet mignon in vinaigrette for at least 2 hours in refrigerator. Flip filets a few times if in shallow dish. 2. Add margarine or whipped butter, gorgonzola, garlic, basil (or other), balsamic vinegar, pepper, and walnuts to a mini food processor and briefly pulse to blend. If you don't have a processor, just blend ingredients together with fork in a small bowl. 3. Remove filets from marinade and broil on a foil-lined baking dish, about 6-inches from the heat or flame for about 4-8 minutes per side (depending on the thickness of the filets). 4. Remove filets from the oven and distribute the cheese mixture over the top of the filets. Return to broiler for about 30-60 seconds until topping is golden. SERVE!View Thread