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Welcome to Healthy-Diet-Newsletter - Issue 45
How are you today?
In today's issue...
Healthy-Diet-Newsletter is featuring a guest article...giving you some tips...
I hope you enjoy the article and the rest of the newsletter...
As usual...recipes are included!!
So let's begin....
Contents
1. Sponsored Ads
2. Motivational
3. Guest Article - 5 Steps to Ultimate Low Carb Eating
4. Products -
Low Carb Books
Low Carb Cookbooks
Low Carb Products
Atkins Plans and Products
5. Another Motivational
6. Low Carb Recipes
7. Diet Awards to be issued!
8. Newsletter Closure
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5 Steps to Ultimate Low Carb Eating By Kevin Koskella
Carb Cravings disappear. Keep in mind if you are considering a low carb diet, your current cravings can disappear. Eliminating most carbs for 2 weeks at the beginning of a diet plan can eliminate typical cravings like sugar, pasta, bread, pancakes, etc.
Watch for “hidden” sugars and carbs. Many foods that you wouldn’t suspect have added sugar and should be avoided when cutting down on carbs. Ketchup, BBQ sauce, many salad dressings, and canned fruit all contain quite a bit of sugar. Typical deli sandwiches have too much bread and will contribute to a high-carbohydrate meal.
Shop around the edges. To eat the healthiest, when you go to the grocery store, avoid the aisles and instead get the majority of your food around the edges of the store. That is where you will get your fruits, vegetables, and meats, and avoid the less nutritious high-carb processed food.
Forget what you know (or what you think you know). Many trends in nutrition are just that. The media has influenced how we view food. There are many very healthy options that the mainstream would consider dangerous to your health. Coconut oil is one example. The canola oil industry in the 80’s ran propaganda campaigns to make sure people stopped eating healthy coconut oils, and switched to canola. Remember, it was only a few years ago that “common knowledge” was that eating fat is bad for your health and high carbohydrate was the best thing you could do! Low Carb Books
Low Carb Cookbooks
Low Carb Products
Free Low Carb Products - Try before you buy - Shop at Synergy Diet!
Buy Low Carb Tortillas from Synergy Diet - the Low Carb Superstore! Buy Low Carb Candy from Synergy Diet - the Low Carb Superstore! Buy Low Carb Cheeseballs from Synergy Diet - the Low Carb Superstore! Low Carb Plans
Software, 30-day or 20-Week program, or all-in-one! Based on the Fat Burning Index of Foods. CarbTrack
Low Carb Diet Tracking Software.  Atkins Plans and Products
Low Carb Recipes
*The Original Atkins' Diet Revolution Rolls
3 large eggs, separated 1/4 teaspoon cream of tartar 3 Tablespoons cottage cheese (or 3 1/2 tbsp ricotta) 2 packets Splenda Preheat oven to 300º F. Separate eggs very carefully (make sure NONE of the yolk gets into the white.) Spray PAM on a Teflon cookie sheet. Use an electric beater to beat egg whites and cream of tartar until stiff (but not dry). Mix egg yolks, cottage cheese and Splenda (or Sugar Twin) in separate bowl. Fold yolk-mixture carefully into egg whites being sure not to break down fragile whites - mix no longer than 1 minute. Place the mixture carefully on the cookie sheet, gently putting one tablespoon on top of another until it is two (2) inches in height. Repeat until you have 6 little "pillows". Place the cookie sheet in the oven and bake for 35-55 minutes (depending on your firmness preference.) Makes 6 rolls. 1 carb per serving. NOTE: Splenda has been substituted for the old Sugar Twin recommended in the 70's. this is from http://www.lowcarbluxury.com/lowcarb-recipes.html
Chocolate Ganache Cakes
You'll never believe this low carbohydrate "Chocolate Ganache Cake" recipe only has 1.5 effective carbs per serving*. But it is true! Thanks to Doctor's Carbrite Diet Sugarfree Dark Chocolate Bars it's true. 6 ounces Doctor's Carbrite Diet SugarFree Dark Chocolate Bar 1 tbsp heavy cream 3 tbsp unsalted butter, softened and cut into small cubes 2 eggs 1 egg yolk 1/4 cup Splenda 1 tsp vanilla extract 1/8 tsp salt 1 tbsp Atkins Bake Mix Preparing this Low Carb Dessert Recipe: 1. Preheat oven to 400 degrees. Grease 6 3oz ramekins. 2. In the top of a double boiler, combine 2 ounces of the chocolate and the cream. Simmer water in the bottom of the boiler, only a couple of inches, so the water will not touch the top of the boiler when put together. Put the boiler together and melt the chocolate, stirring occasionally, until mixture is smooth and blended, 1-2 minutes. This is the ganache. Transfer to a small bowl and refrigerate until firm, about 20 minutes. 3. Wash the top of the double boiler and dry throughly. Combine the remaining 4 ounces of chocolate and the butter in the top of the boiler and again place over the simmering water. Melt the chocolate,stirring constantly, until the mixture is smooth and blended, about 2-3 minutes. Remove from heat and cool for 10 minutes. 4. In a medium bowl, combine the eggs, egg yolk, Splenda, vanilla, and salt. Using an electric mixer, beat until thick ribbons fall from the beaters and the mixtue is triple in volume, about 5-6 minutes. 5. Sift the Atkins Bake Mix over the bowl and gently fold until just blended. Add the chocolate mixture and gently fold together until smooth and blended. 6. Divide the batter evenly amoung the 6 ramekins. Remove the chocolate ganache from the refrigerator and form 6 teaspoon size balls. Place 1 ball in each ramekin and press gently. 7. Bake until cakes pull away from the sides and tops are just firm, 9-11 minutes. Let cool on a wire rack for 5 minutes. Invert cakes onto individual plates, serve warm. *This low carb dessert recipe makes 6 servings with 12 carbs per serving but only 1.5 Effective Carbs per serving because of the sugar alcohol in the chocolate. Triple Cabbage Delight
Low Carbohydrate Recipe Ingredients:
2/3 cup bok choy cabbage, sliced 2/3 cup green cabbage, sliced 2/3 cup Napa cabbage, sliced 1/3 cup Dijon mustard 2 tablespoons lite soy sauce 3/4 teaspoon sugar
1 tablespoon plus
1 teaspoon rice vinegar
Directions: In a large pot of boiling water, add the sliced cabbages and cook for just 1 minute. Drain and splash the cabbage with cold water. Mix all ingredients for the sauce. Add the mustard sauce to the cabbage and toss well. Serve chilled. This dish is good with a fish entree. Nutritional information per serving: Calories: 34 Fat: 1.2g Cholesterol: 0 Protein: 2.3g Carbohydrate: 5g Fiber: 1.8g Sodium: 547mg Low Carb Mock Potato Dumplings
This recipe is excerpted from Dr. Atkins' New Diet Cookbook. This invaluable book can provide low carb dieters with the variety needed to keep them motivated to stick with their plan.
Makes 12 Dumplings
1/2 head cauliflower (1 cup mashed) 2 eggs, beaten 1/2 Cup grated Parmesan cheese 1 teaspoon parsley 1 teaspoon nutmeg 4 tablespoons soy flour 1 tablespoon salt 4 tablespoons butter Boil cauliflower until soft, about 25 minutes. Mash with fork or potato masher. Add eggs, Parmesan cheese, parsley, nutmeg and soy flour. Shape into walnut sized balls. Bring a large pot of water to a rolling boil. Add salt. Drop cauliflower balls into water. When they rise, remove with a slotted spoon. Heat butter in skillet. Fry balls until brown on all sides. Drain on paper towels and serve. Total Carb Grams: 18.1 Grams per Serving: 1.5 Coconut Macaroons (low carb)
1 cup shredded coconut - unsweetened 7 packets Splenda 2 egg whites 1/2 cup heavy cream 1/4 teaspoon vanilla extract 1/2 teaspoon almond extract Mix cream with sweetener and extracts. Add coconut and mix well. Let stand for 1 hour.
If mixture feels dry to the touch after 1 hour, add a little more cream.
Preheat oven to 350F. Whip egg whites until peaks form. Fold into coconut.
Using a teaspoon, place a small amount of coconut mix onto a well greased cookie sheet, repeating to make approximately 16 cookies.
Bake until slightly browned (usually 12-15 minutes).
If tops have not browned in 15 minutes, you can place them under the broiler for a few minutes (watch them carefully!)
Allow to cool before serving.
Makes 16 cookies. 1.9 carbs per cookie. Brussels Sprouts with Mustard Sauce (Low Carb)
This simple sauce can turn a vegetable that's healthy, but low on most people's favorite list, into something special. Serves 6 1 lb. fresh Brussels sprouts 1/2 Cup melted butter 2 Tbsp prepared mustard 1 1/2 tsp. Worcestershire sauce 1/4 tsp. cayenne pepper
salt to taste Remove discolored leaves from Brussels sprouts and remove stem ends. Slash bottom of each sprout with a shallow X and cook in a small amount of boiling water or steam until tender, about 5 minutes. Drain and transfer to a serving dish. Combine remaining ingredients and pour over Brussels Sprouts. More Recipes For The South Beach Diet Lots of great South Beach Diet Recipes to help you eat your way to thin. Diet Awards to be issued!
I will be issuing graphic awards
for those who have lost weight...
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Please contact me at Healthy-Diet-Newsletter-owner@yahoogroups.com
I have awards for these following weight loss amounts.
Please specify which one you want...
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I hope you can ask for a another one in the future with your future weight loss.
Sincerely, Donna
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