15 grams = 1 Carb (print & keep in kitchen-measure portion & put in a snack baggie
 

Snacks With 15g Of Carbohydrates (=1 carb)

Here are a variety of snacks that will provide a quick 15g of carbohydrates if needed to treat hypoglycemia:

10 animal crackers
1/2 bagel
43 cheese fish crackers
4 cheese cracker/peanut butter sandwiches
1/2 cup Chex cereal mix
3/4 cup of dry unsweetened cereals such as Cheerios or corn flakes
1 small piece of fresh fruit
1/2 cup of canned fruit
1/4 cup of dried fruit
3 graham crackers
4 oz juice box
3 mini muffins
3 cups of popcorn
3/4 oz of pretzels
2 rice cakes
1 Rice Krispie treat bar
1/4 cup of trail mix
1 cup of yogurt (plain or artificially sweetened, nonfat)
3 cups of raw vegetables such as fresh broccoli, carrots, celery, or zucchini with 2 tablespoons of dip

Measure some of these out, put in a snack baggie and keep them handy, so they'll be there when you need them. That way you will have your "portion" size already figured out and won't CHEAT!! LOL

Salad Vegetables
 

Salad Vegetables

You can have two to three cups per day of the vegetables listed below. These salad vegetables are high in phytonutrients and provide a good source of fiber:

Alfalfa sprouts

Daikon

Mushrooms

Arugula

Endive

Parsley

Bok Choy

Escarole

Peppers

Celery

Fennel

Radicchio

Chicory

Jicama

Radishes

Chives

Iceberg Lettuce

Romaine Lettuce

Green Leaf Lettuce

Boston Lettuce

Bibb Lettuce

Cucumber

Mâche

Sorrel

Other Vegetables (PRINT & KEEP IN KITCHEN)
 

Other Vegetables

You can have one cup per day of these veggies if salad does not exceed two cups. If a vegetable, such as spinach or tomato, cooks down significantly, it must be measured raw so as not to underestimate its carb count. The following vegetables are slightly higher in carbohydrate content than the salad vegetables:

Artichoke

Celery Root

Pumpkin

Artichoke Hearts

Rhubarb

Asparagus

Chard

Sauerkraut

Bamboo Shoots
Eggplant

Spinach

Broccoli

Hearts of Palm

String or Wax Beans

Broccoli Rabe

Kale

Brussell Sprouts

Kohlrabi
Tomato

Leeks

Turnips

Cabbage

Okra

Water Chestnuts

Cauliflower

Onion

Zucchini

Collard Greens

Scallions

Dandelion

Snow Peas

Bean Sprouts

Dandelion Greens

Spaghetti Squash

Summer Squash

Beet Greens




Salad Garnishes

Crumbled Crisp Bacon

Grated Cheese

Minced Hard-Boiled Egg

Sautéed Mushrooms

Sour Cream

Spices

All spices to taste, but make sure none contain added sugar.




Herbs

For salad dressing, use oil and vinegar (but not balsamic vinegar, which contains sugar) or lemon juice and herbs and spices. Prepared salad dressings without added sugar such as Ranch, Blue Cheese and Italian and no more than two carbs per tablespoon serving are also fine.

Basil

Garlic

Rosemary

Cayenne Pepper

Ginger

Sage

Cilantro

Oregano

Tarragon

Dill

Pepper

Thyme



Acceptable Fats and Oils

Many fats, especially certain oils, are essential to good nutrition. Olive oil is particularly valuable. All other vegetable oils are allowed, the best being canola, walnut, soybean, grape seed, sesame, sunflower and safflower oils, especially if they are labeled "cold-pressed" or "expeller-pressed." Do not cook polyunsaturated oils, such as corn, soybean and sunflower oil, at high temperatures or allow to brown or smoke.

Butter is allowed. Margarine should be avoided, not because of its carbohydrate content, but because it is usually made of trans fats (hydrogenated oils), which are a serious health hazard. (Some non-hydrogenated margarines are available in health-food stores.)

I ABSOLUTELY REMOVE THE FAT FROM ALL MEAT!*!*!*!).

Salmon and other cold-water fish are an excellent source of omega-3 fatty acids.


KETO Spaghetti - Delicious Semolina Taste and Texture! Now you can enjoy luscious spaghetti without worrying about carbohydrates! First and foremost, Keto Spaghetti is so delicious, you’ll hardly believe it’s low carb! If that’s not enough, KETO SPAGHETTI boosts every fat burning button known to man! Keto Spaghetti is ideal for low carb living because it contains 5 g effective carbs per serving! (CHECK YOUR HEALTH FOOD STORE FOR THESE)

Artificial Sweeteners

You must determine which artificial sweeteners agree with you, but the following are allowed: sucralose (marketed as Splenda™), saccharin, cyclamate and acesulfame-K. Natural sweeteners ending in the suffix "-ose," such as maltose, fructose, etc., should be avoided. However, certain sugar alcohols, such as maltitol, do not affect blood sugar and are acceptable.

Saccharin has been extensively studied, and harmful effects were produced in the lab when fed to rats only in extremely high doses. The Food and Drug Administration (FDA) has removed saccharin from its list of carcinogens, basing its decision upon a thorough review of the medical literature and the National Institute of Science’s statement that there is "no clear association between saccharin and human cancer." It can be safely consumed in moderation, meaning no more than three packets a day. Saccharin is marketed as Sweet'n Low™.

We discourage the use of aspartame (marketed as NutraSweet® and Equal®) because of clinical observations that it slows weight loss in certain individuals. The FDA has approved the herb stevia for use only as a supplement, not as a sweetener. This hasn't stopped thousands of low carbers though from using it as such. Click here for more information on Steviva. (I USE SWEET N LOW AND ALSO SPLENDA) Sugar Twin and Splenda have an artificial brown sugar.

Sucralose is safe, noncaloric and does not raise blood sugar. It has been used in Canada for years, and the FDA recently approved it after reviewing more than 100 studies conducted over the past 20 years. Note that each packet of sugar substitute contains about 1 gram of carbohydrate, so don’t forget to include the amount in your daily totals. You can get Sucralose in both packet and bulk granulated form just like sugar.


Acceptable Beverages

Be sure to drink a minimum of eight eight-ounce glasses of water each day, including:

Filtered water

Mineral water

Spring water

Tap water


Additionally, you can have the following:

Clear Broth/Bouillon (not all brands; read the label)

Club Soda

Cream, Heavy or Light (Limit to two to three tablespoons a day; note carbohydrate content)

Decaffeinated Coffee or Tea*

Diet Soda (made with Sucralose/Splenda™. Be sure to count the carbs.)

Essence-Flavored Seltzer (must say "no calories" and should not contain aspartame)

Herb Tea (without barley or any fruit sugar added)

Lemon Juice or Lime Juice (Note that each contains 2.8 grams carbohydrate per ounce. Limit to two or three tablespoons.)

*Excessive caffeine may cause unstable blood sugar and should be avoided by those who suspect they are caffeine dependent. Everyone should try to avoid caffeine. Grain beverages (coffee substitutes) are not allowed.

The rule of thumb is that if you have cravings a lot or are seriously stalled, cut the caffeine and/or alcohol and see where it takes you. If you choose to continue drinking beer or wine you should consult an Alcohol Carb Counter.

Special Category Foods

To add variety, each day you can also eat 10 to 20 olives, half a small avocado, an ounce of sour cream or three ounces of unsweetened heavy cream, as well as two to three tablespoons of lemon juice or lime juice. But be aware that these foods occasionally slow down weight loss in some people, and may need to be avoided in the first two weeks. If you seem to be losing slowly, moderate your intake of these foods.


Flax-Z-Snax Hot Cereal

A dream come true for those living the low carb lifestyle. A hot breakfast cereal made from a mixture of ground nuts, wheat bran, flax seed meal, and other wholesome ingredients, it is hard to believe that they are only 2 carbs per serving after subtracting fiber. It's simple to prepare -- Just add hot water!


Convenience Foods

Although it is important that you eat primarily unprocessed foods, some controlled carb food products can come in handy when you are unable to find appropriate food, can’t take time for a meal or need a quick snack. More and more companies are creating healthy low-carb food products that can be eaten. (I TRY TO KEEP THESE DOWN TO A MINIMUM - USE ONLY OCCASIONALLY)

I HOPE I'VE GIVEN YOU SOME GOOD IDEAS AS TO WHAT TO EAT AND THE PORTION SIZE.

IF ANYONE HAS A QUESTION ABOUT SOMETHING, PLEASE FEEL FREE TO ASK.

I AM STRICT ABOUT "MY" DIET.

JUST HOW FAR DO YOU WANT TO TAKE YOURS.

IF YOU MAKE THE CHANGES, IT IS "NOT" TEMPORARY - IT'S SHOULD BE A PERMANENT LIFESTYLE CHANGE!*!

YOU REALLY DO GET USED TO IT AFTER AWHILE!

GOOD LUCK TO EVERYONE!

On all these lists that I'm providing, you will find it more convenient if you PRINT THEM OFF & KEEP THEM IN THE KITCHEN WHERE THEY WILL BE HANDY FOR YOU TO USE! IF YOU HAVE TO, BUY A BINDER & PUT THEM IN WITH DIVIDER SECTIONS.

If you need to, go back through the thread to read again DO print off anything that you want to keep for yourself.

I do NOT eat:

White bread

White potatoes

White rice

Pasta

Soda with sugar!*! (Diet plus caffeine free is OK)

Avoid anything with white flour in it if you really want to lose weight.


Does anyone have any questions about certain foods.

Good luck everyone.

Actually GO to these websites and mark them in your FAVORITES to keep. I use these all the time to find out what is on the NUTRITION LABEL.

10 Healthy Habits
 

Ten Healthy Habits

The Top Ten Healthy Habits For Youth And Regeneration

Healthy habits are essential for youth, regeneration and a good fruitful life. If you don’t take care of your body, where are you going to live? You can buy a new car or a new house, but this is the only body you get. Take good care of yourself and you’ll live longer, look younger and feel better while you’re here.


REDUCE YOUR FAT INTAKE. Research shows it’s best to keep fat calories under 30%. The national average is 42%.


EAT MORE NUTRITIOUS FIBER FOODS. Increase your complex carbohydrates in the form of whole grains, beans and especially fresh fruits and vegetables.


DRINK PLENTY OF PURE WATER. Water is an essential nutrient. Eight glasses a day helps you digest food, transport nutrients and get rid of toxins.


EXERCISE SENSIBLY. A brisk daily walk is better than strenuous high impact aerobics. Also, light weight training helps keep your bones strong.


INCREASE YOUR MICRONUTRIENTS. Studies prove that optimum amounts (higher than the RDA’s) of essential nutritionals, fatty acids and phytonutrients help you to feel good, prevent disease and slow down aging - naturally.


CUT DOWN ON REFINED SUGAR. Sugar is a nutritional nightmare giving you a burst of energy one minute, a bout of fatigue the next and taking your emotions on a roller coaster ride to end up at depression and irritability.


LIMIT SALT. Excess salt throws your minerals off balance, causes water retention and possibly high blood pressure. You can get used to less.


QUIT SMOKING, GIVE UP CAFFEINE AND OTHER DRUGS, AND REDUCE ALCOHOL. In other words, eliminate the negative.


MAINTAIN YOUR OPTIMUM WEIGHT. Both overweight and yoyo weight loss create excess stress and strain on the body. It’s best to get it right and stay there.


MANAGE YOUR STRESS. According to Abe Lincoln, “Most people are just about as happy as they make up their minds to be.” Create a balanced life that works. And, make up your mind to be happy.

weightwatchers
 

i did weightwatchers before i was on the point program and i lost alot of weight on it and still follow the program for about 4 years now... i loved going to the meetings got alot of good tips too...

That's great!
 

WW is a really good program, but we are not promoting any commercial moneymaking diet program here. We are helping people change their eating habits for a lifetime without buying commercially prepackaged foods or paying any dues. All the advice you could get from WW you will see right here on this thread, and MORE!

It's up to the individual to make the committment and use self-discipline and determination to change their eating lifestyle. It sounds like that has what you have done, KellyLynn, and you are to be congratulated! Keep it up for LIFE! :p

ww
 

Thank you, everyday it's a stuggle, especially around the holidays when all the goodies are out...yes i've gained a couple pounds, like i'm sure everyone has done over the holidays, i just workout more to get them off. I'm getting married in 5 months and i would like to get back down to 118lbs if possible... i'm back down to to 125 have 7 more lbs to go.... wish me luck....

Congrats!
 

Seven pounds in 5 months is very doable. Break it down to 1 or 2 pounds per month, and you will be fine. You already know how to eat if you are following the WW system, and for a bit more help, feel free to join us here anytime if you have questions or challenges! We are here for you!

I just want to add for all of our regulars here, if you have changed your eating lifestyle, there should be very little struggle involved in maintaining your optimum weight. You will already know how to eat, and your body will adjust for you. CHALLENGES are the "temptation foods" that other people are eating in front of you!! That's where some struggle comes in!

Congrats on your upcoming marriage, Kelly Lynn! Post pictures after, OK?

thank you, my biggest problem is chocolate, i'll skip meals just for 1 piece of chocolate :p i sure will post pictures, i'm have the photographer come over the house before the wedding, i want a couple pictures of my with my little babies, i'm trying to find a brides dog dress for the girl and a tux for the boy...

OH what a cute idea!!
 

I am certain you will find the tux and bride outfits, and if you want to start a new thread in "Yorkie Products" (I think) asking for them, I am betting all of our clothes people here will help you out!

Chocolate is completely my downfall as well. But there are good chocolate choices, and if you shop around (dark is best) and buy only bite size pieces and DISCIPLINE yourself not to eat the whole bag, lol, you do not have to deprive yourself of chocolate! Read your labels and make the best choice. :p

for my chocolate attacks :eek: i try breakfast drinks, they have less caleries and are better for you, but once in a while i just have to have chocolate........

DIET ORGANIZER.COM (CHECK IT OUT - I USE IT & LOVE IT!)
 

I COPY & PASTED THIS FROM THEIR WEBSITE:

DietOrganizer is a fast and easy-to-use diet diary, it allows you to accurately track your daily food intake.

Entering food intake multiple times a day, for several weeks or months, can quickly become tedious, that's why its important that the process be fast and easy-to-use.

DietOrganizer uses a familiar windows spreadsheet interface with full cut/copy/paste, undo/redo, direct-cell-entry and search-as-you-type to make logging as painless as possible.

Features:

Fast windows interface with full cut/copy/paste, undo/redo

Direct spreadsheet entry, no slow dialogs or internet pages

Smart search, searches as you type, shows the most likely items first.

Automatic favorites

Easily add new food definitions on the fly

Create new foods from lists of ingredients (e.g. Peanut butter sandwich)

Create menus (lists of foods, e.g. 'My Cereal Breakfast') for fast entry in a single operation

Use offline, keeps your data private (on your own PC), password protect your data.

Tracks 32 Nutrients

6,000+ food database, with multiple portion sizes

200+ exercise database

Weight and body measurement tracking

Set nutritional goals

Powerful charting and reporting

Customizable food log, change nutrient columns, change colors...

Includes calculators for BMI, Body Fat% and Metabolic Rate

Easy to use Food Log

The food log shows your daily food intake broken down and subtotaled by meal.

Simple direct spreadsheet entry

Searches as you type

Change nutrient columns shown

Cut, copy and paste multiple lines between days

Full undo and redo

Make new foods from marked lines

View daily calorie breakdown and carb-prot-fat percentages

Customize colors

Fast Food Search

Super fast text search finds foods by multiple search words.

Searches as you type.

Automatic favorites for quick selection

Shows favorites at top of search list.

Search for Enter

orange juice or ju

cucumber cu
apple pie ap pi
peanut butter pea but

Create new foods and add them to the database on the fly by selecting the 'New Food' option

POWERFUL CHARTING Powerful Charting

Create and customize charts to show the information you're interested in.

Predefined + user charts

Plot multiple values per chart

Set date range

Set daily, weekly or monthly summaries

Line and Bar charts

Full Reporting

Customize and print reports.

Daily and summary reports

Set date range

Set options to customize reports

Daily, weekly or monthly summaries

Food usage and user added reports

IN THE HELP SECTION IT HAS:

Getting Started:

Getting Started
Views:

Calendar View
Food View
Exercise View
Measurement View
Journal View
Chart View
Report View

Dialogs:

User Dialog
Food Dialog
Exercise Dialog
Options Dialog

SO IT'S FAIRLY EASY TO USE. I WROTE THEM TO SEE IF WE COULD GET A REDUCED RATE IF SEVERAL WANT THIS PROGRAM. IT NORMALLY SELLS FOR $39.95 BUT IS WELL WORTH THAT PRICE EVEN. I WROTE THAT I WAS HELPING A GROUP WITH "LIFESTYLE CHANGES". WE'LL SEE WHAT THEY HAVE TO SAY IN RETURN! ALL THEY CAN DO IS SAY NO!

Just A Reminder About Where To Post Recipes
 

Just A Reminder About Where To Post Recipes

This is just a reminder to those that are in our Lifestyle Changes group that the recipes should be posted in: "Healthy Eating Recipes from/for the Club" which is in the Off Topic Section separate from the Lifestyle Changes thread.

C'mon everybody! Send in those recipes with low fat, or low sodium, or low cholesterol, diabetic recipe (really for anyone), or low calories.

Please remember to WATCH THE SERVING SIZE (don't cheat or you'll only be hurting yourself). If you get hungry, drink water, drink more water, and then drink even more water!

Thanks and good luck!

Pat wanted me to post this for her!
 

Here's some more of Pat's extensive healthy eating research! Check this out!

This one is about Foods To Eat, and gives amounts :D

Here's some more of Pat's research!
 

This one is about Fruits and Veggies. :p

THIS IS ANOTHER ONE YOU MIGHT WANT TO PRINT OFF & KEEP IN KITCHEN!

GOOD LUCK!

This is a FULL LIST of foods & the amounts to eat in portion size.

This list is fantastic.

PRINT THIS & KEEP IN YOUR KITCHEN FOR FUTURE GUIDANCE.

GOOD LUCK EVERYONE!

I hope for everyones sake that you are printing off all these lists to keep for future reference. There is no way you can remember all this information. There is a lot of info here to benefit anyone trying to change to a better way of eating. This is for a lifetime of healthy eating.

There are lots of choices and guidance in these papers.

I just want all of you to get the FULL BENEFIT of all this.

Thanks and good luck to everyone.

my tip for the day for working women and moms
 

this is just one thing that i do for lunchtime when i am in a hurry and really don't have time to cook and don't want to drive thru and get fast food for lunch, i stock up on diet frozen dinners or i get some canned soup (the ones like tomato soup that come in a cup that you can drink out of) something fast and low on caleries... and i try and try to drink 8 glasses of water a day, :eek: it's hard when you work 9 1/2 hours a day. anyother suggestions for a fast lunch... I think i had enough of salads for awhile :(

help
 

someone help me.... i feel stupid today, i can't find the recipes :eek:

LOL, no need to feel stupid!!
 

I already know you are very bright, Kellylynn, you are reading this thread!! :D The recipes get kind of buried because they don't get posted to often. Here's the thread.
http://www.yorkietalk.com/forums/sho...Healthy+eating

Enjoy! :p

Just be careful of the other things in them...
 

Good suggestions, KellyLynn! You are so good about chiming in here, thanks!
Be careful of those "soup in a cup" things... check the sodium content. And some "diet frozen dinners" aren't all that good nutrionally either. Make sure you read your labels!

Try making a large nutritionally wonderful recipe at home and using the Ziploc freezer containers to freeze your OWN lunches! That way you know exactly what you are getting because you made it yourself. :D Or if you are on the run and can only grab a bite, try a fat free yogurt and an apple!

Vitamins
 

I didn't get a chance to read all replys here yet, but if everyone is on diets, did anyone suggest, that we all take some Vitamins and mineral supplements? Although we are eating better we might not be getting essential nutrients,our bodies need.. Maybe we should consider a Multivitamin everyday as well... :) ok i'm feeling a little smarter today...... i use to take vitamins but got off track - i'm going to start again today.....

good idea !! looks like i'm going grocery shopping tonight :) i'll get some low fat lunchmeat...turkey sounds good....have to get some fruit too...

Exactly true, Glad. Good comments.

I take the "Solo Caps" from GNC plus vitamin C and vitamin E and also Coral Calcium.

Good point!

I'm on a roll today !!!
 

Another good idea..... why don't we have a weigh in day.... we all weigh ourselves on the scale tonight, and say in about two-three weeks, we'll post if we lost weight (hopefully) or gained (hopefully not !!!) that way we can motivate each other..... i'm starting to wake up now..... :)

KellyLynn, you are cracking me up!
 

Girlfriend, we are all weighing in every Sunday! Go back through the posts and you will find out about all that. Have you read this entire thread? There is some great stuff here.

As to the vitamin supplements, I take Centrum Silver, and a calcium supplement daily. However, a nutritionist will tell you that if you are eating right, you are getting all of your necessary vits/mins in your food. And a reminder, my new friend: we are NOT dieting! We are changing our eating lifestyle to a more healthy way for the rest of our lives! Losing weight is just a natural consequence of this!

I'm awake too! :D Got to get ready to go to work now!