Healthy Low Carb Eating
You can eat low carb, have fabulous treats and healthy meals. Doing low carb plans doesn't have to mean high saturated fat meals. Following are some of my favorite recipes and tips for staying with a low carb plan.
Marla's guidelines for a sustainable, healthy low carb plan for sustainable weight loss:
1. Choose protein-rich foods that are low in saturated fats. Diets that are high in saturated fats or trans fats may cause people to become more sensitive to carbs, and regain more weight after the diet.
2. Choose healthy fats, rich in monounsaturated fat or omega-3 fatty acids. These fats are found in foods such as olive oil, canola oil, nuts, and fatty fish or fish oil capsules.
3. Include lots of non-starchy vegetables and fruits. Starchy vegetables, such as potatoes, winter squash, and corn, may be higher in calories, especially in large serving sizes. Nonstarchy veggies can be enjoyed in larger servings without overdoing the calories. Try to limit fruit juice to one 4 - 6 oz serving per day, and enjoy the rest of your fruit servings by choosing more filling, fiber-rich whole fruit. Watch out for portion sizes of dried fruits. You will find 1 1/2 cups of grapes more satisfying than 1/4 cup of raisins, even though they are equivalent.
4. Make your plate colorful. The more colors on your plate, the healthier the meal. Have 2 kinds of cooked vegetables, and a colorful salad. Even if you like iceberg lettuce, you can make your salad healthy by including additional colors by adding grated carrots, shredded red cabbage, grape tomatoes, yellow pepper strips, snow pea pods, and radish slices.
5. Low fat and nonfat dairy foods. Try to get at least 3 - 4 servings of dairy each day. This is extremely important for weight loss, reducing the risk of type 2 diabetes, and for healthy bones.
6. Choose whole grains. If you limit yourself to mostly whole grains, it will take away a lot of temptation to overdo empty calorie refined grains.
Fabulous Low Carb Hot Chocolate
1 c Hood's Carb Countdown™ fat-free milk
1 heaping teaspoon Ghiradelli™ cocoa powder
2 pkgs Splenda™
Blend the milk, cocoa powder and Splenda™. Microwave for 3 minutes on high. You may want to use an extra large mug or large glass to avoid boiling over (the bubbles from the blending process expand with heat), or split into two mugs for heating.
This is a rich decadent treat, with 75 Calories, 14 g protein, 6 g carbs (4 g sugars, 1 g fiber), 0.5 g fat, 4 mg cholesterol, 400 mg calcium.
Pair this breakfast drink with an Egg Beaters® omelette and grape tomatoes for a nutrient-rich, low saturated fat, low carb breakfast.
Healthy "low carb" diets fill your plate with colorful vegetables and fruits. Your plate looks beautiful, and the meal is filling. And, this kind of eating lowers blood pressure and cholesterol.
Phone (847-509-1540) or email (lowcarb@netRD.com) to learn about how our plans can help you. We now have a jump-start plan available by email, with continuing support, at a very modest cost. Please feel free to ask about either email, telephone, or in-person consultations.