Low Carb Chicken Casserole Recipe Ideas

Creative Chicken Casseroles - The Low Carb Darlings

When you're starting a low carb diet, probably one of the foods most people turn to is chicken. Its "zero carbs, high protein" sales pitch hits the mark. Chicken is also reasonably priced and versatile.

But, with any diet, variety is important. Eating yet another grilled chicken breast with a side of asparagus spears is not going to keep the low carb dieter happy for long. Not long at all.

A person who is limiting carbs in their diet needs dishes that are filling. Carbs play a big role in filling our tummy, so the clever dieter has to find ways to replace the bad carbs they may have been eating with good carbs and plenty of protein.

So, how do we move chicken from that 'grilled boneless skinless chicken breast' on a plate to something that tastes like a real meal?  Get that chicken in a casserole where it can be a part of something filling, nutritious, delicious, and low carb.  Let's take a look at a few ideas for doing just that.

Asian Inspired Low Carb Chicken Casserole

Think of your favorite stir-fry ingredients and get them together easily in a casserole. Layer thinly cut strips of chicken with shoestring style celery, carrots, and onions in a casserole dish. You might want to add some shredded cabbage, too. If you have bean sprouts and water chestnuts, add those, too.

 Whisk together some soy sauce, mustard, olive oil, red pepper flakes, salt, and pepper, and drizzle it over the ingredients. Cover and bake. Sprinkle some chopped almonds over the top before serving if you like. This dish is very filling as is or it can be served over rice if your diet allows.

Mexican Inspired Low Carb Chicken Casserole

If you de-construct those tacos, enchiladas, and burritos, it's easy to create a chicken casserole that is flavorful, filling, and low carb. You start with the chicken, browning it if you like. Then layer in the low carb ingredients you love in your favorite Mexican foods. Choose poblamo peppers, red chilies, onions, celery, tomatoes, corn, tomato sauce, and cilantro.

 If allowed on your diet, add black beans, pinto beans, or other beans to the dish. Add cheese and you have a filling low carb chicken casserole with very little difficulty but a lot of taste. Again, you can serve this over rice or tortillas if allowed.

Italian Inspired Low Carb Chicken Casserole

When pasta is avoided because of a low carb diet, you may be tempted to avoid Italian dishes, as well. The good news is, there's a lot more to enjoy about Italian cooking than pasta. Fresh vegetables and tasty herbs are the keys to creating a chicken casserole that is flavorful enough to satisfy the low carb dieter.

Choose fresh zucchini, yellow squash, tomatoes, and onion, to set the stage. Then add fresh basil or dried oregano flakes and top with fresh Mozzarella cheese. When the chicken is smothered in these ingredients, you won't even think about the pasta!

Being on a low carb diet shouldn't mean you have to limit your meals to plain old grilled chicken breasts over and over again. With these few suggestions, you can create filling delicious chicken casseroles that are still low carb, but never boring!

Low Carb Barbeque Your Dad Is Sure To Love

Healthy Slow Cooker BBQ Recipes

Now that you've made your commitment to follow a low carb lifestyle, there may be someone who might resist getting on board - Dad. This could likely be because Dad is a barbecue fanatic, and barbecues and low carb don't necessarily sound like they would go together well.

The problem might be when you look at the label on a bottle of barbecue sauce. You'll see quite a bit of added sugars, in all sorts of versions. The good news is, there are ways to make delicious barbecue sauces and rubs right in your own kitchen. You don't need to buy the bottled stuff.

And, it's not all that difficult. Okay, you may find recipes with twenty or more ingredients, but you don't need those. Most barbecue sauce and rub recipes rely on just a few basics for that spicy sweet flavor you love. Let's take a look at a couple recipes that are simple and delicious and very easy to make.

Saucy Low-Carb Barbecue

If you want a finger-licking good sauce for ribs or chicken, you need several flavor profiles - tangy, spicy, and sweet. So, you will need some sugar, but not a lot. With the combination of just a drizzle of honey and some cloves, you have the sweet flavor you need without all the carbs in bottled sauces. Remember, you decide how sweet, spicy, or tangy you want your sauce to be. This recipe is very easy to tweak, too.

1 Tbsp grated onion
1 tsp grated garlic
1 cup yellow mustard
1/2 cup apple cider vinegar
1 can (6 oz) tomato paste
1 Tbsp Worcestershire sauce
1/2 tsp smoked paprika
1/4 tsp cayenne pepper
1/4 tsp kosher salt
drizzle honey to taste
pinch ground cloves to taste
dash hot sauce to taste

Just mix it all together, taste and adjust. You can let the meat marinade in the sauce. You can also brush this on while the meat cooks if you're grilling or baking. There is not as much sugar in it as a bottled sauce, so it won't burn as easily. You can also put the meat in the slow cooker, add the sauce and a little broth, and cook on low until the meat is tender.

Dry Rub Low-Carb Barbecue

For those times when smokehouse type barbecue is in order, this dry rub will give you both a nice crust and smoky flavor, thanks to the smoked paprika.

1 Tbsp coarse ground black pepper
1 Tbsp smoked paprika
1 tsp brown sugar
1 tsp kosher salt
1 tsp dry mustard
1 tsp garlic powder
1/2 tsp onion powder
1/2 tsp cayenne pepper

Mix well, then rub gently into the meat. You can let it sit for a little while to marinade. You can also set the meat in the slow cooker on low heat, add a little broth, and let cook slowly until tender.

Even though there's a bit of sugar in both of these recipes, the amount of carbs is very small per serving. If Dad is a big barbecue fan, he doesn't have to call a halt to his fun. When you clean the bottled barbecue sauce out of your pantry, hand him these recipes. I doubt he, or you, will be disappointed with the results.

Simple Tips For Your Low Carb Diet

Stick To Your Low Carb Diet - Try Something New To Help You Stay On Track

If you've ever been on a diet, you know the routine: learn how it works, get excited, go shopping, and stick to the diet. The first three parts of this routine are simple. It's the fourth part that gets a little tricky.
After weeks or months of dieting, you're going to find times when you want to quit. This is the nature of dieting. No one gets away without hitting this particular wall.

So, how do we climb over that wall after we've hit it? There are a few tricks that can help you stay on track and stick to your diet. Let's take a look.

Try New Food

When it comes to a low carb diet, especially in the beginning, you may feel limited in what you can eat. Yes, all the diet books tell you there are many, many foods to enjoy. But the truth is, when you are at the grocery store, you will be faced with limited choices. Of course, if your wallet is bottomless, you can shop far and wide and even order from low carb specialty stores. However, most of us can't buy every low carb food we desire.

The way we solve this dilemma is by buying just one new food to try each week. Pick a day, pick a food, and give it a try. For instance, if you have never ever eaten sardines in your life, give them a try. Or, if you've walked by the produce section without buying Brussels sprouts, now is the time to figure out how to cook them so you like them. Look at your list of approved food items and buy something you have never tried before. Just one item. Just one time a week. This will give you something to look forward to and help keep you focused on your healthy diet.

Try New Appliances

I know you've got a slow cooker, a blender, a food processor, and maybe even a few other appliances gathering dust in your kitchen. It's time to take out whatever you have and see what you can make.
Get your crockpot out and make hearty meat and vegetable soups that are low carb and filling. Also consider making big pots of beans and other healthy foods to keep on hand to add to your low carb recipes.

Think about some of those hot dips you make in the slow cooker during the holidays, you know the ones; creamy cheese, spinach, artichoke, and almond dips. You get the picture. Haul out your blender and food processor, too, and whip up a batch of gazpacho, some low carb salad dressings, marinades, hummus, bean dip, and all sorts of goodies.

Try Taking a Break

At some point you may just need to give in. This could mean French fries, cookies, a glazed doughnut, a big chunk of bread, a plate of potato salad, or a bowl of pasta. There are times when even the most committed low carb dieter just needs to take a break.

It may be a family picnic, a wedding, or just a night at home when it happens. It doesn't mean you have failed in your diet. Sometimes we just crave something we are used to. You can try, first, to eat something healthy, drink lots of water, and take a walk. But, if the call for something high carb keeps calling, don't fret. It may be time to take a break and give in. Listen to your craving, make a note of it, and learn from it. Then move on and get back on track. It's alright.

Even the most committed low carb dieter can fall off the wagon. Try all three of these methods until something works to get you back on track. You are never a failure as long as you try, try, and try again. Eat as healthy as you can as often as you can. Every time you need a break from your diet just remember the last time you needed a break - you got back on the wagon now didn't you! Stay strong and you'll be just fine.

Your Slow Cooker Takes Center Stage With These Stars Of Low Carb Cooking

After being on a low carb diet for a while, we learn how to create tasty meals using ingredients that replace those bad carbs. The surprising thing is, we end up liking some of those good carbs even better!

Once we find ingredients that work well, why not look for ways to cook them easier? Enter your slow cooker. Just because you're on a low carb diet doesn't mean you have to give up this wonderful kitchen appliance.
Let's take a look at some of our favorite low carb foods combined with our favorite cooking tool - the slow cooker.

Spaghetti Squash

For those low carb dieters who crave their pasta, this tricky little vegetable has got you covered. After cooking a spaghetti squash, you are treated to a faux noodle much like spaghetti noodles that can be served on a plate with sauce just like any other pasta.

You can create a meat sauce in the slow cooker, cut a spaghetti squash in half, and stick it into the sauce to cook. After the sauce is ready, just remove the spaghetti squash, shred the inside of the squash with a couple forks to produce the 'noodles,' and serve your saucy spaghetti meal.

Almond Meal and Almond Flour

Every low carb dieter needs to keep this ingredient in their pantry. Almond meal can be used any time you need to replace a filler in recipes. For instance, one of our favorite recipes is stuffed peppers. Replace the rice in the stuffing with coarse ground almond meal and you will get a delicious taste that holds together just like rice or breading.

Here's another substitute that really shines using almond flour. For any old slow cooker recipe that calls for a can of cream of anything soup, create a substitute using almond flour, butter or oil, and some milk or broth, cooked together until thick and creamy. Any time you have to produce a roux, white sauce, or creamy soup, just replace the words 'flour' with 'almond flour' and you've got yourself a low carb sauce.

Kale

When we start a low carb diet, one of the foods we see right up there at the top of the 'good carb' list is greens, often referred to as "dark leafy greens." For some, the first green that comes to mind is spinach. It's readily available in all seasons in all regions. It's a prolific crop.

Now, fresh spinach is just fine as far as nutrition and fiber goes. But, if you have ever thrown a handful of spinach into a hot skillet, you know how fast it wilts and disappears. You can just imagine what happens to spinach in a slow cooker, over low heat, for hours. This is where kale comes in. This green is not only packed with nutrients, but it is also slow cooker friendly. Kale is sturdy, giving it the ability to cook a long time and maintain its texture. Kale is not wimpy when it comes to flavor, either.

Seafood

The slow cooker may not be your first thought when it comes to cooking seafood. We know we don't want to cook seafood too long, so why would we even think to put it in the slow cooker for hours on end? The reason is simple: the slow cooker cooks food at a steadily regulated low temperature, perfect for seafood.

When planning a seafood chowder, for instance, consider putting all the ingredients, except the seafood, in the slow cooker so flavors can blend nicely. Then, fifteen minutes or so before serving, add the seafood, stir, and let the slow cooker gently finish cooking.

After the seafood is cooked through, you can turn off the heat, stir in your milk or cream for your chowder, and enjoy. The low and slow method of slow cooker cooking is actually perfect for seafood. No more accidental boiling, which we've all done trying to watch a pot on the stove top. And we know what boiling does to seafood! This just may be the answer to fool-proof seafood dinners.

We know when we start a low carb diet, we have to forget about those old slow cooker recipes that are heavy on the potatoes, rice, noodles, and canned soups. But, we love our slow cooker! Thankfully, there are plenty of options for using ingredients on your approved low carb list in new, healthier and delicious ways... right in your slow cooker!

Slow Cooker Recipe Ideas: Low Carb Meals For Your Family

Let's face it, dieting is not easy. It's hard enough dedicating yourself to a diet when you're only cooking for yourself. But when you've got a family to feed, a family who is used to a certain way of cooking and eating, the difficulty multiplies.

If you're constantly preparing small low carb meals for yourself while still making large carb-loaded meals for your family, eventually something's got to give. You may fall away from your good eating habits or your family dinner time may stretch into the wee hours of the night while you try to produce two dinners.

There are ways to handle this double-duty dinner routine to make it easier and less time consuming. One way is to put your slow cooker to work. Yes, your slow cooker, which produced all those filling family meals before you started your low carb diet can do it again.

Let's take a look at some simple family-friendly meals that both you and your family can enjoy, without sacrificing your low carb diet.

Chicken Cheddar Quesadillas

Kids love quesadillas, but most packaged taco seasonings have added sugar, meaning they are not low carb. Rather than just throw together quesadillas for the kids and start scrambling for something for yourself, why not make a healthier and tastier version that everyone will like. Take a look at this recipe. I think you'll agree it will satisfy everyone.

3 lbs chicken meat (your choice), bones and skin removed
2 cans (14 oz each) chicken broth
1 Tbsp chili powder
1 1/2 tsp cumin
1 tsp kosher salt
1 tsp garlic powder
1 tsp onion powder
1/2 tsp paprika
1/2 tsp dried oregano
8 oz sharp Cheddar cheese, shredded (or any cheese your family likes)

Lay the chicken in the slow cooker, then pour in the broth and sprinkle with all the seasonings.  Set the slow cooker to low heat, cover, and let cook for about 6 hours. White meat will cook faster than dark meat, so use your judgment depending on what kind of chicken you use. Remove the chicken, let cool slightly, and shred by tearing apart with two forks, then return to the slow cooker and stir. Add the cheese, stir until cheese melts.

Spoon some of the chicken-cheese mixture onto a low carb tortilla (the kids won't know the difference!), fold in half, flatten slightly, and either put in a hot oven or fry in a skillet until tortilla browns slightly.

These can be 'personalized' and made to order. Each kid, and you, too, can grab a pile of the chicken-cheese mixture, then add whatever ingredients you'd like to make it yours.

Pizza Stuffed Chicken Pinwheels

This is sort of a pinwheel-meets-pizza recipe. Using a chicken cutlet for a pizza crust is not new, but rolling it up and cutting it 'pinwheel style' and cooking it in the slow cooker is a bit different. Mix up the ingredients and have fun with this dish that suits both the family and the low carb dieter.

4 chicken breasts (boneless skinless), pounded thin
8 oz shredded Mozzarella cheese
1 cup rough chopped pepperoni
1/2 good pizza sauce, low carb
any other pizza toppings you normally like
1 cup chicken broth

Once you have your chicken breasts pounded out into thin cutlets, spread the ingredients (except broth) over, then roll up tight. Put the rolled up chicken breasts in the slow cooker so the seam is faced down, then pour the broth over. You can season the chicken at this point if you like with salt, pepper, or oregano or any seasoning you might want. Cover the slow cooker, turn heat to Low, and cook for about 4 hours. Remove and let cool slightly, then slice into thin circles and lay on plates to serve.

These also can be 'personalized' to suit each person's particular tastes. If someone likes olives, throw them in there. Or if Cheddar cheese is favored, use that instead of, or with, Mozzarella. This is a very versatile dish that everyone will love - low carb dieter or not!

The Spaghetti That Isn't

Of course, spaghetti is a kid-friendly favorite. Mix together a cheesy meaty sauce with spaghetti noodles and everybody's happy, right? Not exactly. The low carb dieter gets left out. But, not if you use one of the favorite pasta substitutions of low carb dieters - spaghetti squash. Here's an easy way to put everything together to enjoy a 'spaghetti' dinner right in your slow cooker.

1 lb ground beef, browned
1 can (14 oz size) chicken broth
1 can (6 oz size) tomato paste
1 1/2 tsp Italian seasoning
1 tsp garlic powder
1 tsp onion powder
dash salt and black pepper
1 medium spaghetti squash
Parmesan cheese for serving

Put the browned ground beef in your slow cooker, then stir in all the remaining ingredients EXCEPT the spaghetti squash. Wash the spaghetti squash, then cut in half cross-way and scoop out the seeds. Stick the spaghetti squash halves into the meat sauce cut side down. Turn your slow cooker heat to Low, cover the slow cooker and let cook for 4 hours or until the spaghetti squash is fork tender.

Remove the spaghetti squash and take a fork to pull out the insides of the squash, forming strands like spaghetti. Put this 'spaghetti' into a big pasta bowl, sprinkle with salt and pepper and Parmesan cheese if you like. Serve hot with meat sauce spooned over the top, just like a traditional spaghetti meal.

By taking three classic kid-friendly meals - quesadillas, pizza, and spaghetti - and turning them upside down, inside out, and sneaky, you can create dinners that the whole family will love so much they won't even care that they're eating low carb!

Your Slow Cooker And The Low Carb Lifestyle

The Low Carb Lifestyle Is Not Just Another Diet

Has this happened to you? You say, "I'm going on a diet." They say, "Oh no! That means we're eating nothing but lettuce again."

How do you explain to your family that eating low carb is NOT just another diet? Even though the word 'diet' is commonly used when talking about eating low carb, the truth is anyone who truly follows this type of diet is actually making lifestyle changes. In other words, a low carb lifestyle is more about healthy eating habits than it is about dieting.

But, your family hears the word 'diet' and they panic. Let's face it, your family thinks they're going to starve.
We're going to try to answer a few of your family's most pressing questions when it comes to following a low carb diet... I mean lifestyle. These are typical concerns that a family member may have when you announce your intentions to follow a low carb lifestyle.

What do you mean we're eating a 'low carb diet?'

A diet that is 'low carb' is based on reducing 'bad carbs' and replacing them with 'good carbs.' There is also an increase in protein in this type of diet. But the focus is on getting the 'bad carbs' out of our diet. However, a diet that is too high in good carbs can also be unhealthy. You have to balance good carbs with plenty of fiber and protein, too.

What are 'bad carbs?'

Most anything that is full of sugar is a bad carb. Now some foods you can guess; cake and cookies, for instance. But, the confusing part for many people is that some foods don't seem to have sugar, but they do. Pasta and bread are good examples because they don't taste sweet, but they are high in carbs. If you're eating pasta and bread made with refined flour, it turns into sugar very quickly in the body. This makes 'white' bread and pasta 'bad carbs.'

No spaghetti? No sandwiches? What can I eat?

Don't panic! We can have whole wheat spaghetti noodles and eat sandwiches on whole grain bread. Eliminating refined white flour from our diet doesn't mean we can't eat what we love. We are just going to eat a healthier version. You'll even be able to eat pizza, chicken nuggets, and burritos - all by choosing whole grain or other low carb or 'good carb' ingredients.

What are 'good carbs?'

The focus should be on fresh vegetables, fruit, and whole grains. You can even add dried beans to this list, keeping in mind the fiber content and protein makes them more acceptable in a low carb diet. Which is confusing, I know. Then there are some 'good carbs' that may not be good on a 'low carb' diet. For instance, potatoes and other high starch vegetables may be eliminated from a low carb diet because of their high carb content, even though they are not necessarily bad carbs. Sweet potatoes, peas, corn, and most fruits are also no-no's, especially during the first phases of a low carb diet.

Wait. Phases? What are phases? 

Most low carb diet programs are divided into several phases to kick-start the body into burning fat. Often, the first phases require the dieter to eliminate most if not all carbohydrates from their diet. This can be severe, but it is usually limited to two weeks or less. Once this phase is over, then whole grains, brown and wild rice, and most vegetables and fruits are reintroduced, but slowly.

Is this one of those 'protein diets' I've heard about?
 

Although protein is important in this or any diet, eating protein alone without any carbohydrates is dangerous. It may seem at first like there's more protein on a low carb diet than normal, but truthfully your plate will soon be filled mostly with good carbs like vegetables and whole grains, and protein will be next in proportion, then a small portion of starches or other carbs.

Why is this a 'lifestyle' and not a 'diet?'

Because eating healthy is not a diet. Choosing whole foods that are less processed is the right way to eat. The further we get from processed, prepackaged foods the healthier we will be. Serving foods that are balanced in good carbs, high fiber, and lots of nutrients is a lifestyle, not a diet. When you look at a plate that is colorful, textured, and nutritious, you know you are eating right.

So, we don't have to eat just lettuce?

No. We may have lots of salads, but they will be much, much more than lettuce! There is a world of healthy foods that fit in well with salads, and we'll be exploring them all.

Can we still use the slow cooker on a low carb diet?

Of course we can. Many of the foods we'll be cooking are actually heartier than their prepackaged counterparts. Ingredients like brown rice and whole wheat pasta will hold up better in the slow cooker and not get mushy. Of course, many of the more fibrous vegetables also do very well in the slow cooker. And, with plenty of protein on the menu, the crockpot is the perfect appliance to keep handy.

If the mention of a 'low carb diet' has your family afraid of losing their big heaping plates of bad carbs and sugars, reassure them by giving them the good news. There are many ways to enjoy their favorite foods without overloading on bad carbs. Hearty meals are definitely possible while living a low carb lifestyle. Your family may even admit that they are far from starving!

Yes You Can Convert Your Low Carb Recipes To Your Slow Cooker

Perhaps you've been on a low carb diet for a while and have quite a collection of recipes. That's great. You may have even converted some of your own higher carb recipes to low carb recipes already. That's great, too.

Now you've decided to get your slow cooker out again. But, when you look at your recipes, you're wondering if there is any way you can make the same dishes in your slow cooker that you made in the oven or on the stove top.

Yes, there are ways to convert your favorite low carb recipes so you can enjoy the convenience of your slow cooker AND your low carb lifestyle. Let's take a look at a few things to keep in mind when using your slow cooker to create the low carb meals you already love.

Watch the Liquids

Probably the most important thing to keep in mind is the liquid content. The slow cooker is made to create more liquid rather than evaporate liquid. If a recipe is quite watery already, you will make it more watery if you add the same liquid you did in the stove top recipe. You will want to use less liquid in most recipes in most cases. If you are making a dish that requires cooking down, you won't get the same results. When a recipe calls for a reduction in liquid, you could scoop out some of the liquid, pour it in a saucepan, and reduce it on the stove top. There are ways to make it work. You just have to plan ahead.

Lean Protein Problem

We love our lean proteins, I know. But, in the slow cooker, you have to remember that you'll need plenty of moisture to cook those lean proteins without drying them out. Again, that's where the increased liquid comes in. The lid on the slow cooker is designed to produce condensation, dripping moisture into the contents. This helps keep meats moist, but you will have to add liquid when you use lean meats as it has very little moisture itself. Just remember when you're cooking lean meats for a long period of time at low heat, it will need a little help to stay moist and tender.

Spice and Seasoning Spike

The most surprising difference in crockpot cooking to me is the seasoning. If you add the same amount of seasoning you would in a recipe you make on the stove top, then cook it in the slow cooker, chances are you will experience a bit of overload on the taste buds. Herbs and spices tend to intensify during the long cooking time required in the slow cooker. You will want to start by cutting your seasonings, including salt and pepper, in half during cooking. Then taste and add more just before serving if you wish. Fresh herbs are especially susceptible to this intensifying of flavor. Some may even get bitter. Better safe than sorry - just add them at the end.

Browning and Sauteing

This is a personal preference. I know the idea behind the crockpot is to throw all the ingredients in together, turn it on, and walk away. And, I know that many of your regular recipes probably call for browning meat and sauteing onions, celery, and other vegetables. The truth is, browning and sauteing can improve the look and flavor of the ingredients when using the crockpot.

 For the same reasons you brown and saute for an oven or stove top recipe, you'll want to do the same before you put the ingredients in the slow cooker. I know this is one area where you may not want to change your regular recipe instructions. Go ahead and get out your skillet and do the same method, then put it in your slow cooker and carry on.

Many recipes you enjoy on your low carb diet can be tweaked to work in your slow cooker as well as on the stove top or in the oven. Whether you have stir-fry recipes, grilled specialties, favorite casseroles, or delicious soups, stews, or chowders, give your recipes a try in your slow cooker. If you keep in mind these few differences in cooking methods, the end result will be delicious and satisfying.

A Brief History Of The Low Carb Diet

A Quick Study Of The Theory Behind The Low Carb Diet

Our society has become overrun with fast food restaurants, microwave dinners, and unhealthy eating habits.  It’s no wonder obesity and other health issues have become a scary reality for many people.  All this bad news has us looking for the perfect diet to live a healthier lifestyle and lose that excess weight. 

There is a ton of information surrounding any type of diet, but it seems the low carb diet has more than its fair share of confusion.  When it comes right down to any diet program, we just want to know if it works.  But, knowing HOW a diet works will help us decide if it's the right diet for our needs. 

Why has there been so much hype behind the low carb diet?  When we hear the term 'low carb diet' we may think 'Atkins' or 'South Beach.'  But even low carb diets differ.  Many of us have moved away from the old traditional low-fat, calorie-counting diets and embraced these newer low carb diets, and I might say with great weight loss success.  But, will a low carb diet work long-term?  And, is it truly healthy and safe?  To answer these questions, we need more information.  Let's take a look at a few basic theories of the low carb diet:

Carbohydrates are a source of fuel, producing energy for our bodies to run on.  When we reduce the amount of carbs we take in on a daily basis, it is believed that the body will start burning fat as that source of energy instead.

We are required to eliminate 'bad carbs' from our diet when following a low carb diet.  All foods with added sugars and empty calories are no longer permitted.  It makes sense that we are going to lose some weight due to just these simple changes in our eating habits. 

Proteins and fats tend to make us feel fuller for a longer period of time.  Thus, we should be able to avoid overeating and snacking between meals because we feel satisfied and do not crave more food.

A low carb plan is easier to stick to than some other diets out there.  A dieter is going to track carbs rather than fat intake and calories.  Foods that are higher in fat and calories are often okay as long as the total carbs remain low.  For this reason, we can still enjoy some of our favorite foods on this diet without feeling like we are cheating.

The low carb diet plan has been around for some years, and there has been much debate on whether or not the long term effects are good or bad.   If you do any type of research, you will find success stories, but also concerns about heart and kidney problems, nutritional imbalance, and a multitude of other issues.  Before beginning any diet, take the necessary steps to become familiar with all aspects of it.  Consult your doctor and see if this plan fits your particular situation.

Remember to use common sense when dieting.  This may seem so simple, but many people who have weight or health issues can get excited about finally finding the right diet.  Then they go overboard and remove all necessary nutrients from their diet in hopes of losing weight.  No matter how many debates, studies, or theories arise from research, the key is to know your own body and determine what is right for your own health and fitness.  And, remember to consult your health care professional before beginning any diet program.

Snacking On A Low Carb Diet

The Importance Of Planning Simple Low Carb Snacks

The best way to have any luck with a low carb diet is to PLAN, PLAN and PLAN SOME MORE!  When most people start a low carb diet, they jump in with both feet and don’t really see the importance of planning.  Why is it so important to plan not only your meals but your snacks?  And what can I plan for snacks that won't bore me and my taste buds?  Let's take a look.

Why plan for snacks?

There is danger in not planning for snacking on a low carb diet because an empty tummy is a sure disaster for any diet.  If you allow yourself to get really hungry, you'll start reaching for the first food  you can find.  And I guarantee it won’t always be the healthy, low carb item you should have had.  Your mind does a crazy trick on your body when you're hungry.  Breads, pastas, cookies, and cakes beckon you, while that piece of chicken sits mute.

By the time you get so hungry you don’t care what you eat, you grab those bad carbs and chow down, not only eating poorly, but over eating as well.  Why?  Well, in the beginning of your diet when you are just starting to eliminate bad carbs from your body, you tend to crave them even more.  Now, this won't last forever, but in the beginning of your diet your body hasn't learned that it's okay not to have all that sugar and starch.  It wants that instant boost and doesn't care about the end results.

What can I snack on?

Until you let your body know it's okay not to saturate it with bad carbs, you will feel some cravings.  That's okay.  But, you don't want to give into those cravings or they will never end.  Here are some ideas for quick snacks so you can properly plan ahead of time before the cravings hit.

One thing I found early in the game is the great advantage of having a regular supply of  hard-boiled eggs in the fridge.  This is a diet game changer.  This is not only a tasty snack, but also a protein powerhouse.  They are quick and easy to make.  Pick a slow morning and put a batch of eggs on to boil and you'll be ready when your hunger pangs hit.  I peel mine all at once, too, and keep them in a bowl in the refrigerator.  When I'm hungry, I don't even have to stop to peel it.  If that sounds bland to you, a shake or two of hot sauce or a dab of coarse ground mustard will change your mind.  Now that's a go-to snack!

Another super easy protein snack is cheese.  Buy cheese sticks and they're easy to grab and go.  Buy bulk cheese, cut it up when you get it home, and wrap each snack size piece in a little plastic food bag.  Now you've got a snack that's easy, filling, and healthy for your low carb diet.

I also like to keep a good supply of cooked chicken, turkey, or other meats in the refrigerator.  I will just grab a slice and eat it 'as is' if I'm hungry enough.  Or, I may make a little low carb lunch by wrapping the meat up in romaine lettuce with a little mustard and perhaps a bit of onion for crunch. That really fits the bill.  And don't forget that canned tuna or sardines in the pantry.  Get creative to enjoy these super proteins any time you need a quick boost.

More great choices for quick snacks to have on hand is almonds, pistachios, sunflower seeds, flax seeds, pine nuts, pumpkin seeds, pecans, walnuts, and macadamia nuts.  Notice I didn't mention cashews.  They are one nut that is high in carbohydrates, so also beware of buying mixed nuts which often include cashews, too much salt, and, yes, even added sugar.  Be sure to read the labels if you're buying canned nuts and seeds, and don't forget to deduct the fiber from the carbs to evaluate your net carbs.  Buy raw nuts when you can and roast them yourself to give them a nuttier flavor.

And, did I mention celery?  Wow!  Celery is an awesome snack full of fiber and nutrients.  Celery is good all by itself but makes a wonderful 'vehicle' for other foods, too.  Fill your celery sticks with natural peanut butter or cream cheese mixed with mustard and onions.  YUM!  And while you're digging around the vegetable crisper, pull out those cucumbers, slice them up and dip them in hummus.  Dice some tomatoes and mix in some balsamic vinaigrette for a cooling and refreshing snack.  Or how about just a couple crispy dill pickles? 

Looking for a snack to fill your tummy and warm you up at the same time?  I love to microwave asparagus for just a minute or so and sprinkle with Italian seasoning.  You can do this with other veggies as well.  The salty goodness is satisfying and the fiber in the vegetables fills you up and is so healthy for you.  Also, try making pepperoni 'chips' in the microwave.  Just heat on a paper towel until they get crispy.  Top with a bit of cheese for a nice 'nacho' treat.  You can use the oven for these snacks as well.

Just remember, the most important tip to take away from all this is to PLAN, PLAN, and PLAN SOME MORE.  With just a few snack ideas, you and your diet will live happily ever after!

How To Stick To A Low Carb Diet

What's the hardest part of any diet?  Sticking to it.  But in order to stick to your diet plan you have to start by having a plan.  There are plenty of resources that can help you choose which foods to eat and develop a plan based on which route you go with your low carb diet.  But, sometimes the vastness of the information just makes your head spin.  At least, I know it does mine.

Sure, you should check out as much information as you possibly can, but there are also simple basic strategies you can learn to make the low carb diet process easier.  Let's look at some suggestions that will hopefully get you started in the right direction without spinning out of control, and help you stick to your diet in the long run.

Join a low carb diet forum or other community.

Whether online or in person, you will meet others who are taking this dieting journey right along with you.  Not only can you share your concerns, but you can get recipes and ideas for meal planning.  You will discover how others have gotten past their setbacks and maneuvered through their dieting obstacles.  You will receive some much needed pats on the back when you’ve hit a goal.  These communities are a way to reach out and get the support you need from others who are experiencing the same thing.  You will also be held accountable for the goals you set, which will keep you on track.  So, along with the pats on the back, expect a few nudges.  It's all in the spirit of support.

Design your master grocery list.

Routinely making out your grocery list ahead of time will quickly make you an expert low carb shopper.  You will want a master grocery list that consists of the acceptable foods on your low carb diet.  Items on the list should include proteins such as poultry, lean meats, fish, and other seafood, as well as canned tuna and sardines.  Your dairy list will include eggs, cheese, and milk.  Depending on your exact low carb diet, you will list specific food items to enjoy often.  Of course, you'll want your 'good carb' food list to include lots of fresh vegetables, some fruits, and nuts.  This list will come in handy when you're in a rush and haven't made out your meal plan, but it also comes in handy as you do your menu planning.  Refer to this list often and you will soon become familiar with all the foods permitted on the low carb diet you are following.  Soon, you'll be able to rattle the list off from memory and buzz through the grocery store in no time flat.

Learn how to read nutrition labels.

It’s important to become familiar with food labels and know how to read them.  On any low carb diet, you will need to pay attention to the total carbohydrates, the dietary fiber, the calories from fat, and the serving size.  This helps you become familiar with calculating 'net carbs' and keeping track of your daily carb intake.  If a permitted food doesn't have a nutrition label, such as fresh produce, check online by searching 'nutrition of ____' and you'll find nutrition information.  These searches are important because you may discover foods that seem high in carbs until you find out how much fiber they have.  The 'net carbs' then fall within your daily intake and you have found a new food to enjoy.  Also look at the nutrient levels for food items.  Remember, a few extra complex carbs aren't bad for you if you are also receiving mega doses of vitamins, minerals, or protein. 

Plan meals and snacks ahead.

Even a few days of meal planning can help prevent that midnight cookie jar raid.  Get out your master shopping list and hit the grocery store.  Stock your refrigerator and pantry with foods that you can throw together for easy meals and snacks.  Always have snacks on hand so you don't feel deprived, which is a dieter's disaster.  Have plenty of washed and cut up vegetables and fruit ready to grab, as well as proteins like nuts, meat, and cheese.  The idea is to have low carb food prepared or ready to prepare so you aren't reaching for the potato chips or breadsticks when your tummy rumbles.  If hard-boiled eggs and tuna salad are ready and waiting, your diet remains on track.  When you have time, sit down with recipes and plan to shop for the ingredients.  Take a day to prepare a few dishes you can stick in the freezer.  Plan, prepare, and you'll never go hungry, or fall off your diet.

The key to success in any diet plan is to make it easy and tasty.  Getting support, understanding your diet, knowing what foods are good for you, developing a master list of those foods, and planning ahead all lead to one thing – success.  Once you've reached a comfort level in this basic strategy for sticking to your diet, then expand your horizons.  Try new recipes, share more with your community or forum, and enjoy your new healthy lifestyle.

Here Are The Right Steps Toward Success With Your Low Carb Diet

Getting started on any diet can certainly be overwhelming.  A low carb diet is no exception.  It’s important to recognize the key components of your low carb diet, and do the necessary research before you begin. The following are a few suggestions to help you get started with the right mindset, which will allow for the greatest success with your low carb diet.

Talk to your doctor or dietician.

It is important to consult a doctor, dietician, or other health care professional when beginning any kind of diet.  You need the right information to make sure your body will be receiving the proper nutrients to remain healthy during your diet.  A big downfall potential dieters make is trying to construct a diet plan on their own, often ending up eating or eliminating the wrong foods for their particular needs.  This only leads to frustration, which typically ends up with stopping the diet altogether.  Let’s not quit before we even begin.  Talk to your doctor or health care professional and get the information you need so you can take it from there.

Do your research.

After consulting a doctor, you will most likely have a good idea of the foods you can eat and how to proceed.  Everyone is different, however, and you need to find a way to construct your low carb diet to fit your lifestyle and what is most comfortable for you.  There are a variety of books and loads of information on the internet that will give you lots of tips and advice how best to live a low carb lifestyle.  Check out books at your local library, visit bookstores, both online and physical, and read, read, read.  Start by understanding the difference between simple carbs and complex carbs.   Check out nutrition facts.  Knowledge is key when it comes to starting something as crucial to your health and well-being as a new diet.

Create your meal plan for the week or month.

Schedule your meal times and plan a menu so you know when you are going to eat, and what foods you will be eating at that time.  Having a set schedule makes it less likely that you will snack on items that do not fit the diet guidelines.  Take time to gather low carb diet-friendly recipes.  Start with a few and give them a try, then find a few more.  Soon you'll have a collection of tasty low carb dishes you will turn to again and again.  Successful diets start with good food.  Getting bored with bland food is a sure way to end up abandoning your low carb diet.  Planning out your meals will keep you well fed and on track.

Make your grocery list ahead of time.

Before even attempting to step foot through the doors of a grocery store, you need to have your list made out and ready to go.  This will help keep you from succumbing to impulse buying and following old shopping habits.  Eliminating those 'bad carb' foods from your list will probably be difficult for the first few weeks simply because you are so accustomed to shopping a certain way.  Habit may lead you to the bread and pasta aisle, but with your grocery list in front of you, you'll be able to stay on track and easily head over to the fresh produce and healthy protein aisle without flinching.  You may have to put blinders on for the first few trips to get past the bakery, but don't worry.  You'll soon be over that craving if you follow your low carb diet closely.

Don’t starve yourself.

The purpose of any diet is to create a healthier, more energetic lifestyle.  If you begin starving yourself, eliminating the nutrients your body needs, you'll risk becoming sick, fatigued, and may even be unable to function properly.  Follow the advice of your doctor and your diet plan and eat what you need to stay healthy and still lose weight.  Avoid straying from the meal plan due to excessive hunger by including nutritious low carb snacks throughout the day.  Your low carb diet will allow for plenty of delicious snacks, including crunchy vegetables, cheese, and nuts.  Even a can of sardines or tuna mixed with spicy mustard is an acceptable snack.  If your stomach is rumbling, don't pout and don't starve yourself.  An empty stomach has a mischievous side;  it will lead you to bad food choices if you let it.  Instead, in between meals, reach for one of the many tasty snacks you can enjoy on a low carb diet.

Remember, there is not one specific diet to follow, not even one specific low carb diet.  You have to evaluate your own lifestyle and find what is best for you and your overall health.   Get the information you need, be realistic about your goals, prepare your plan, and give yourself a break when your diet plan goes astray.  Determine what you want to get out of your diet plan and how much effort you want to put into it.  Get started on the right foot and with the right mindset so your low carb diet plan will be a tremendous success.

Ridding Those Bad Carbs From Your Life

If you are reading this, chances are you are curious about what all the hubbub is about 'good carbs'  versus 'bad carbs.'  You may be thinking of starting a low carb diet and want to know where the dividing line is.  You may even be wondering what specific foods contain bad carbs and why do you have to get them out of your pantry, refrigerator, and life?  First a short lesson in Bad Carb 101 and then we'll get to the specifics.

The Basic Bad Carb Breakdown

Let me give you a quick review of what bad carb foods look like: bagels, muffins, bread, crackers, and pasta all made with white flour.  Of course, anything containing white sugar is on the list: cookies, cake, candy, pies, and some cereals.  Then we have the starches:  rice and potatoes.  Think 'white flour' and 'white sugar' and add 'starchy foods' and you have a general knowledge of bad carbs.  That's the simple explanation.  But there's more.

When we eat a lot of refined foods that have high carbs and low fiber, we are eating sugar.  Yes, carbs are sugar.  Sugar metabolizes quickly causing a spike in the bloodstream and allows us to quickly get a boost, and just as quickly get hungry again.  Why?  After the sugars enter the bloodstream, the pancreas releases insulin.  The insulin helps us to convert that sugar spike into instant energy and we feel a jolt or 'sugar high.'  Then, after our body has released enough insulin to counteract the 'sugar high,' we feel the CRASH. 

What happens next?  More sugar is craved to offset the CRASH, which could result in the shakes, fatigue, headaches, hunger, and cravings.  What cures these problems?  More sugar.  The cycle has begun.  This sugar roller coaster not only causes these physical reactions, but wreaks havoc on our internal organs and circulatory system.  You can only stop the cycle by eliminating the sugar in the first place.  But how did all this sugar (aka bad carbs) craving get started?

Many of us were raised with these foods because our families were stretching the dollar. The foods we refer to as 'bad carbs' tend to be cheaper.  We learned to love these foods and now we crave them - macaroni and cheese anybody?  Stacks of white bread and dinner rolls were common on most family tables.  It's a great food to stretch the meal a little further.  But, times are changing.  We are returning to a time when we grew vegetables, ate mixed grain breads, and had fresh eggs for breakfast.  Eating these types of foods is exactly what a low carb, high fiber diet is all about.

Yes, you will need to give up the bad carbs, which are all the refined, processed foods that you currently find so convenient.  But, you will then fill the pantry and refrigerator with the good carbs that are higher in fiber.  Once you make the decision and learn how to plan your meals and snacks, you'll find you don't even miss those bad carbs.  Here's where I can almost hear you say...

But How Will I Live Without My Carbs!

I know.  It's not easy to cut ties with those bad carbs.  Nor is it easy (at first) to see an alternative.  When you go to the drive-thru to get a burger, there isn’t often a healthy alternative.  Just see how many organic farm-raised lean beef burgers with a multi-grain bun you can find at a fast food place. What do we get instead?  A suspicious processed product called a hamburger on white flour, sugar added, processed and refined bun.  These are the carbs we can't live without?  No wonder the obesity rates and correlating health problems in America have reached a dangerous level.

How will you live without your carbs?  The answer is; “You don't have to.”  The fact is, you will be eating carbs, but not the carbs that are responsible for the weight gain and health problems you've been concerned about.  Let's get down to the nitty gritty and check out your new direction.

Turning a Healthier Direction

Making the decision to eat a low carb diet means you have to remove some (or most?) of the food you've been used to eating, and replace it with healthier alternatives;  namely good carbs.  Start by getting rid of the white processed breads and pasta made with white flour.  Replace these with multi-grain and whole wheat breads as well as whole wheat pastas.  Replace any white rice with long grain brown rice and wild rice.  Look for breads, pastas, rice, and bagels that are darker and denser because they are better for you than their 'enriched white flour' or other refined counterparts. 

There are some new specially made low carb breads that are on the market that are high in fiber which results in a lower 'net carb' per serving.  You'll even find low carb pita breads, multi-grain hamburger and hot dog buns, hoagie rolls, tortillas, crackers, and pasta.  Your new best friend in your low carb diet will be the nutrition label.  Get to know it very, very well.

Strive to get at least 5 to 6 servings a day of vegetables and 3 to 4 servings of fruit or berries in your low carb diet.  This recommendation will vary with whatever diet you are following, so use it as a rule.  Of course, these servings should all fall within the 'good carb' category.  Adding at least 10 servings of dietary fiber each day will help you keep your carb count where you want it, and will keep you feeling full and satisfied.

Generally speaking, the darker, richer colored veggies, fruits, and berries are higher in fiber content which lowers the net carb count.  Steer your choices toward vegetables like spinach, kale, collards, mustard, broccoli, beet greens, tomatoes, cucumber, arugula, snap beans, celery, radishes, and asparagus.  For fruits and berries choose citrus and dark berries, but stay away from the tropical fruits like banana and mango as they are quite starchy with very little fiber content. 

Do the research on fruits and vegetables and you'll learn you do have choices.  For instance, apples are high in carbs, relatively low in fiber, and very high in sugar.  Compared to jicama, also sweet and crunchy, which has a relatively low amount of carbs, is loaded with fiber, and very low in sugar.  Also (and here's why I read my nutrition data), jicama has 4 times the amount of vitamin C and iron as an apple.  Not a bad alternative!

Let’s not forget about nuts.  Almost all nuts, with the exception of cashews, will fit into your low carb diet.  Be sure to read the label if you are buying a mix, as many mixes include cashews.  Try to buy raw nuts.  You can always roast them yourself to bring out more of that nutty flavor.  Then, there are dried beans, lentils, and peas.  These foods do have a fair amount of good carbs which, at first glance, may not seem to fit in your daily carb limit.  But, don't forget the magic fiber!  Subtract the fiber from the carbs and you have a net carb count that is very respectable.  Eating some form of these food items (think hummus) may add about 10 grams of fiber per day and keep you safely in the low carb zone.

Living without those bad carbs in your life starts with a decision.  Have you decided to rid yourself of the unhealthy eating practices you have become accustomed to?  If so, I can tell you that you will feel better, and look better, than you ever have before!

How To Find A Low Carb Diet To Fit Your Needs

I find that the hardest thing to do when starting a diet is trying to decide what foods to target. You want to make sure that you get enough of the good carbs, but which ones and how much?  I know you have to eat the right types of carbohydrates, but is it just a guessing game?  And what about special health concerns or needs?

Some people mistakenly believe it is best to avoid all carbs and only eat from the other food groups for the entirety of their dieting life. This method is really only suggested as a means to kick-start a diet, such as the popular South Beach Diet.  In this diet, avoiding all carbs is a technique to stop the sugar/carb cravings.  You really shouldn’t do this longer than two weeks because your body does need carbohydrates to operate and be healthy.  In most cases, eating 'good carbs' during your low carb diet is the healthiest choice.

Of course, there are exceptions to the rules and you should follow your doctor's advice first over the advice of any diet book, or me for that matter!  Let's take a look at some of the issues that affect your decision to eat low carb, and what is involved in designing your personal program.

Celiac disease requires the elimination of wheat or wheat gluten. The 'good carbs' that are reintroduced as a part of a low carb diet would need to come from 'gluten-free' sources, such as brown rice, corn, or potatoes, to name a few.  The list of 'good carbs' in a low carb diet book may include whole grain bread and pasta, but for someone with this condition, it doesn't fit.  This is a whole separate topic, but I wanted to cover it briefly just as a heads up to discuss this diet with your doctor before laying out any kind of low carb diet.  Low carb diets and gluten-free diets can look similar, but there are definite differences.

Diabetes is another condition that requires special attention to the amount and types of carbs eaten.  A food that is high in carbs but not high in fiber will cause a spike in blood sugar levels.  This spike causes the pancreas to release insulin. The insulin helps to control the sugar levels in the bloodstream.  When blood sugar levels continually spike up and down, it causes damage to the body - heart and arteries included.  Another reason to consult your health care professional before proceeding with any diet.

Physically active people need carbs.  Many people who start low carb diets also start a rigorous exercise program, since they most likely chose to diet to lose weight.  Muscles are fueled by the carbs you eat.  Your muscles will use these carbs for energy.  Avoiding 'bad carbs' (simple carbohydrates), and eating 'good carbs' (complex carbohydrates), along with regular exercise, will give your muscles what they need to perform without adding to fat stores.  People who are very physically active, whether on the job or at play, need more carbohydrates to maintain the health of their muscles, but they still need to eat the right kind of carbs to stay healthy.  Even very active people will gain weight if they eat too many simple carbs and not enough complex carbs.  For a person who needs their muscles to function well (and who doesn't!) eating only 'good carbs' is the right thing to do.

So, what are 'bad carbs' and 'good carbs?'  To break it down simply, 'bad carbs' are found in refined flour and sugar products; think white bread, pastas, and sugary desserts.  Those are the easiest to understand 'bad carbs.'  Complex carbohydrates or the 'good carbs' may include whole grain and multi grain breads and pastas, along with long grain and brown rice, wild rice, vegetables and greens that are high in fiber, along with some fruits and berries.

However, some low carb dieters also start out by avoiding what might be considered healthier choices; foods like bananas, corn, carrots, peas, sweet potatoes, and rice, for instance. These 'good carbs' are higher in sugar content.  See why it's so confusing?  And that's why you need to get all the information you can, consult your health care professional, and listen to your own body when starting a low carb diet.

Put simply, just about everyone can fit a low carb diet into a healthier eating plan, once you know what to eat, what to avoid, and what carbohydrates are right for your particular case.  With special health concerns or physical needs, this requires an understanding of how your body works, as well as a doctor-approved approach.  Then, after all that research, there's one thing you must never forget – MOVE!  All the healthy food in the world won't help you if you don't get your heart pumping and blood circulating.  Start today by selecting an easy to follow diet and exercise program and your body will thank you!

Tips For Eating Low Carb On The Go

Tips For Successful Low Carb Eating On The Road

When eating out at a sit down restaurant, it's rather easy to make good choices for your low carb diet.  It appears restauranteurs have picked up the idea of healthy eating rather quickly and are offering menu choices that suit the needs of the low carb dieter.  Why not?  They want our business, too!

But what about when you're driving through fast food places?  These establishments have been a bit slower in figuring out that we want fast AND low carb.  But, we keep going.  Why?  Because it’s so convenient to stop on the way home and grab burgers, tacos, or something similar for the kids, especially after spending hours on the road chauffeuring between school, sports, music, dance, and 'ad infinitum.'

One of the reasons obesity is on the rise in America is because we don't take time to make smart food  choices, especially when we're in a hurry... and when aren't we in a hurry?  I am here to tell you that even in a hurry, you can choose low carb alternatives.

The Fast Dash

When you pull up to place your order, what jumps out at you?  Buns, bread, breading, and everything BUT fresh.  If you're like me, you're trying to stay on track with a low carb mantra like; “veggies, protein, veggies, protein, veggies, protein...” and nothing on the menu looks like it fits.  What can you do?

The best bet, and the one I usually turn to, is the salad, but not one smothered in creamy dressing or with breaded chicken on top.  Choose an oil and vinegar dressing (or none at all) and the grilled chicken.  You can also choose a grilled chicken sandwich with lettuce and tomato and throw out the bun.  Tell them to skip the creamy spread, and you've got nothing but protein and veggies.  Your low carb diet is still intact.  Be prepared to have the server look at you like you are nuts, like the time I had to repeat myself three times because the server kept saying, “You don’t want the BUN?”

Your Own Take Out

However, the best bet if you are on the go is to bring food with you.  Yes, skip the drive-thru altogether.  You'll need to plan ahead, but this is a great method for having food available for you and your family as you drive hither-and-yon.  Find a small cooler and keep it in your car.  Place a few frozen-gel packs in your freezer, or just freeze a couple bottles of water.  Then, PLAN AHEAD and prepare a supply of food and snacks to keep in the cooler as you travel through your day.

Grab a supply of ziploc bags or plastic food containers and fill them with cheese, nuts, veggies, and a variety of cooked meats.  Make rollups using sliced turkey and cream cheese with cucumbers.  Cut some chicken cutlets into thin slices, coat with almond meal, and oven fry them for 'chicken fingers.' Mix cream cheese and smoked salmon and roll in romaine lettuce leaves.  All these snacks can go in your cooler and will be ready when hunger hits.  The trick is to have these snacks ready ahead of time so you can grab them and throw them in the cooler with ice as you run to get the kids and hit the road.

Low carb dieting is not about starving yourself.  It's about eating foods that turn into energy, not fat.  It's about feeling better, looking better, and getting healthier.  Yes, you can eat on the road without succumbing to sugar and starch laden foods.  Choose wisely, plan ahead, and you CAN eat healthy on the road!

Successful Low Carb Dinning

Tips For Successful Low Carb Eating At A Restaurant

Just because you are eating low carb doesn’t mean you can’t enjoy a lunch or dinner out with family or friends.  Most eating establishments have figured out that they need to coax dieters in their doors.  So, they have started to bend and twist their menus to suit their patrons looking for alternatives.

The low carb diet has been so successful that, now when you go to a restaurant, it is easy to find what you need to stay well within your dietary needs.  But there are still tricks you can do to ensure that once you take a look at the menu, you aren't swayed by all the high carb offerings.  Here are a few ideas that I have used to help me stay on track with my low carb diet while dining out at a restaurant:

Snack Before You Go Out

Before you go out to eat, eat a high fiber and/or protein snack. Do this about 20 minutes prior to arriving at the restaurant and you won't have an empty stomach making your food decisions for you. If you are starving when you arrive at the restaurant, your stomach will tell your brain what to order, and it won't be low carb.  Studies have shown that when we eat before we leave for the restaurant, choosing a high fiber and/or a protein snack, it starts the connection from the belly to the brain that we are not, in fact, starving.  Yes, your brain likes to know these things.

I like to grab a handful of almonds, or a piece of cheese, or even a slice of turkey or ham.  Then, when the server brings that warm bread basket to the table, I don't automatically dive in.  Yes, I know the bread is warm and yummy and smells so good.  I get that.  But, think of the carbs in that bread and where those pounds will land once that quick trip through the tummy is over.  “A minute on the lips,  then straight to the hips!”  I know it’s difficult to pass up the high carb goodies, but having that snack beforehand will help you think clearer and make better choices when reading the menu.

Order a Glass of Water

Always start your meal off with a big glass of ice water.  As a matter of fact, don't order your meal until you've finished that entire glass.  Once you feel full, place your order.  It's amazing how satisfying a big salad looks after your stomach is full of water.  Also, once your meal comes, you won't over eat.

Studies also have shown that ice cold water speeds the metabolism because your body is trying to warm itself up.  Blood is flowing to the stomach because it's cold there!  Also, drinking water throughout the day helps keep your metabolism at optimum levels because you're hydrated, keeping all your systems operating smoothy.  Remember, the human body is about 60% water.  About 80% of our blood is water.  The water in our blood helps digest our food and transport waste.  Sounds like keeping our body 'watered' makes sense on any diet.

Start with Salad

I know your mom has told you how important it is to eat your veggies.  Okay, the fact is, I didn't always believe her.  Sometimes I would think she was being 'old school.'  But, there is more truth to mom's sage advice than we might have guessed.  Working veggies into our meal when we eat at a restaurant can really save your low carb diet from disaster.

Start your meal with a salad and ask for a simple oil and vinegar dressing.  Forget the creamy dressings as they typically are high calorie, high carb, and contain artificial flavorings and MSG, which is another bad carb culprit you should avoid on your low carb diet.  MSG is usually made with a beet base, so has a high sugar content.  And don't forget to ask your server to omit the croutons, and while they're at it, throw on a few extra tomatoes.

Even lettuce has a high fiber content which brings the net carbs for the meal down. If spinach salad is an option, choose that. Spinach is loaded with antioxidants, vitamins, and minerals.  So, along with avoiding the bad carbs in the bread at the beginning of your meal, you are adding the healthy benefits of veggies.

Start with Soup

If you don’t want to start your meal with a salad because you are planning on a salad as your entree, then choose a clear soup for a starter.  When you eat broth based soups, a couple things happen;  you put a large amount of liquid (aka volume) in your stomach, you give your brain the signal that your stomach is filling up, and your taste buds are busy.  Sometimes we find ourselves reaching for the breadsticks simply because our taste buds want to be happy.

Soup is an excellent choice for all these reasons.  But, remember to stay away from cream based soups which are often, but not always, loaded with starches and carbohydrates.  You can always ask the server how the soup was made to be sure.  Choose a healthy soup for a starter and your tummy will feel full, your taste buds will be happy, and your brain will know that you are not starving.

Chew, Chew, Chew

People tend to eat less when they eat slowly and give their brain a chance to catch up with their belly. They enjoy their food more when they savor the flavors and chew their food.  Along with the enjoyment comes the ability to put the brakes on.  When you take the time to chew slowly and enjoy your food, you feel satisfied, not hungry, and not deprived. 

Take the time to enjoy the new flavors and fresh foods that you are choosing now over those unhealthy choices from before.  Begin to train your belly that it doesn’t need massive amounts of high carb food to feel satisfied.  Take your time to eat.  Don’t forget the brain needs to tell the belly, “Hey, she’s feeding you, so calm down already!”  Think about your food while you are chewing.  Eating slowly gives your belly time to send the message to your brain that the food is good and it's filling you up.

Choose the Best Restaurants

By 'best restaurants' I don't mean the fanciest;  I mean the restaurants where you will have the best chance of finding low carb dishes on the menu.  Typically, I have found that Italian and Mediterranean cuisine offer some of the best choices.  But, you're thinking, isn't that all about pasta, which I can't eat?

Picture how these European countries eat.  In America we love our 'super-size' portions and we want them fast!  Am I right?  In Europe we picture people eating leisurely meals, in small portions, over a glass of wine while enjoying the company of their friends.  Mediterranean restaurants tend to have dishes that are loaded with vegetables, herbs, and spices, along with fish, lean meats, beans, and olive oil;  perfect for low carb eating.  If your favorite recipe happens to be served over pasta, ask your server to skip the pasta and put a bed of mixed greens on your plate instead; a favorite low carb diet trick.

When you go out to eat, and open the menu, do you panic?  That's okay.  Relax.  I know starting a low carb diet can be confusing, even stressful.  Taking away your enriched white flour and refined sugar seems like tough-love.  But, honestly, once you get past that basket of bread, you have a world of wonderfully rich, spicy, aromatic dishes that will delight your taste buds.  I guarantee you won't miss the white bread when you have a pile of grilled shrimp or a juicy steak sitting in front of you!

Low Carb Cooking Tips You Should Give A Try

Low Carb Diet Guidelines In A Nutshell

The guidelines of any diet can be a confusing mess if you don’t have a clear understanding what the diet is all about.  Why are certain foods permitted and others are eliminated?  What are these 'good' foods actually doing for your body and your health?

Low carb diets focus on omitting the bad carbs (simple carbohydrates) from your diet, and replacing them with good carbs (complex carbohydrates.)  Since carbohydrates provide a source of energy for your body, it’s important to remember not to eliminate all carbs from your diet.  This is often a mistake among excited dieters when they don’t have all the facts. 

Another mistake sometimes made by overly enthusiastic low carb dieters is thinking you can meet all your body's needs by eating just protein.  Again, good carbs provide the fuel to burn for energy.  You need protein and a lot of it, but you also need to feed your body good carbs to stay nutritionally in balance.  Let's sort through some of the basic guidelines for eating a low carb diet.

Bad Carbs

It's easy to understand why foods that have added sugars such as soda, candy, cookies, and syrups are on the bad carbs list.  Sugar is sugar, right?  But then you'll find white bread, pasta, cereals, rice, and potatoes on the same bad carb list.  Why?  Because refined flour and starchy foods actually are sugar – or at least your body thinks they are and treats them like sugar.  Bad carbs give the body a quick energy boost, but drops off just as quickly.

Now, if you’re thinking “That’s everything I like to eat!” you are definitely not alone.  When you factor in your fast paced life, along with convenience foods, it’s no surprise we get into the habit of eating foods that aren't always healthy.  However, if you discipline yourself and start thinking about eating healthier as a life-altering process, or even a life-saving process, eliminating those bad carbs from your diet doesn't seem so hard to do.

Good Carbs

These foods are generally higher in fiber and sometimes in fat, too, but good fat.  Like bad carbs, good carbs give you an energy boost, but it's slower to come.  Unlike bad carbs, the energy boost lasts longer, preventing those dangerous spikes in blood sugar.  So, what's on the good carb list?

Depending on the particular low carb diet plan you are following, you'll be able to eat many foods you already enjoy.  You'll be eating a variety of vegetables, fruit and berries, along with nuts and some whole grains in order to get your good carbs.  These will include non-starchy vegetables such as celery, cucumbers, mushrooms, bell peppers, onion, broccoli, eggplant, tomatoes, jicama, all sorts of greens and some root crops, just to name a few.  Whereas bad carbs have little or no nutritional value, these foods provide the nutrients your body needs to maintain good health and prevent illness and disease.

Healthy Proteins

Of course, a low carb diet also means a diet rich in protein and healthy fats.  This will include fish, poultry, meat, cheese, nuts, and eggs, along with vegetarian choices such as tofu, beans, legumes, and even broccoli and Brussels sprouts.  Not only are proteins important for your health, but the fat provided in some proteins is also necessary to help you feel full after eating.  This prevents over-eating and unhealthy snacking.

The portion of protein versus good carbs varies from diet to diet.  Again, you want to consult your health care professional to see how your particular health needs will be met.  Also, not every protein is desirable in your healthier diet.  You may want to avoid red meats, or cook leaner cuts, for instance.  Cooking your proteins properly is another consideration.  That lean cut of protein or seafood won't be healthy if you cook it in saturated fat or cover it in sugary sauces or glazes.  Eggs are considered a perfect protein but if they're fried in butter, your low carb diet will be sacrificed.  Choose your protein, then choose your cooking method using good fats and you'll be on the right track.

Quick Tips

Starting a new diet may be difficult, but the hard part really comes when you are trying to stick to it.  In the beginning, you're all excited about the possibilities.  As time goes on, you may lose momentum, or interest, or both.  There are a few ways to help you stay on track through the ups and downs that come with any diet.  Let's tick off a few here:

Schedule your meal times and plan your menus in advance. This makes it easier to stick with a routine and not stray from your diet.  With this, you'll also be making out grocery lists for your menus.  Shopping with this list will help you avoid impulse buying. 

Ease yourself into healthier eating habits so you don't feel deprived.  Cutting out your favorite 'bad carbs' all at once can be stressful and leave you feeling hungry and sad.  Keeping some potatoes and pasta in the house isn't the worse thing you can do.  Just make them sweet potatoes and whole grain pasta to be on the healthier side.  Even having a few crackers or a cookie or two isn't the end of the world.  If this dieting 'safety net' is helpful, go ahead.  After a while, you won't want them around anymore.

If you're craving carbs, try eating good carbs before you eat the bad carbs.  Wait twenty minutes, eat more good carbs, wait, and continue.  If your craving continues, go ahead and indulge in your craving.  Don't beat yourself up just because you ate a snack that's not on your diet.  Enjoy it, then let it go.

Make a list of  'good carbs' and keep it with you at all times.  This is especially helpful when you don't get your menu plan written and find yourself in the grocery store, spinning around, uncertain of which direction to go – and hungry!  Without direction, your hungry tummy will lead you into the sweets, starch, or bakery aisle.  So, be prepared.

Keep in mind that if you’ve been eating a steady diet of bad carbs, so breaking this old habit won't be easy and there will be setbacks.  You don't have to make the change all at once.  Take baby steps if you need to at first.  Make small changes in your eating habits and lifestyle.  This can help you feel less deprived, which could save your diet in the long run.  A healthier, more energetic lifestyle will be well worth your effort.

How Much Fiber Do You Need In A Low Carb Diet?

Learn The Magic Fiber Formula For Your Low Carb Diet

Trying to figure out whether a carb is good or bad isn't difficult.  We all can agree that eating white sugar and white flour in any form is eating bad carbs.  But after that, it can get complicated.

If you're following a low carb diet, you know that you need good carbs in your diet.  Good carbs come from many vegetables, fruits, nuts, seeds, brown rice, quinoa, beans, legumes, and whole grains.  The confusion comes when you're trying to keep your carb consumption below a certain amount of grams per day and a food that's considered 'good carbs' also has a high carb count.  What do you do then?

Fiber Carb Trick

Good carbs are not always low carb at first glance.  For instance, if you look at a bag of legumes or beans, you may be surprised to see this 'healthy' food contains anywhere in the vicinity of 30 or 40 grams of carbohydrates in a serving.  How can these foods be on a low carb diet?  It's all about the fiber.

Plant foods that are nutritious and rich in fiber are an important part of the low carb diet.  Slow burning carbs (good carbs) help give you energy without producing damaging blood sugar spikes, unlike fast burning carbs (bad carbs.)  That's why good carbs are vital to your health.  And that's why we can't avoid eating them even when we see 30 grams of carbohydrates on the nutrition label.

Here's where the fiber 'carb trick' comes in.  When counting carbs for your diet, you need to take into account the fiber content.  Simply put, you take the total grams of carbs, subtract the total grams of fiber, and arrive at a 'net carb' count.  These 'net carbs' become the carbs you are actually ingesting.

Take for example a package of tortillas I found.  Total carbs are 13 grams.  Total fiber is 10 grams.  Your net carbs end up being only 3 grams.  See, you didn't have to avoid that tortilla after all! 

In a cup of raw almonds you'll find around 20 grams of carbs, but you'll also find around 12 grams of fiber.  That's going to result in about 8 grams of net carbs.  That amount will almost certainly fit in your low carb diet, and the nutrition is indisputable.

Jicama is another surprise.  Go online and check the nutrition data for jicama and you'll see the carbs are a little higher than you want; 11 grams in a cup of raw jicama.  Doesn't look like you want to snack on jicama, now does it.  But then you see the fiber; a whopping 6 grams!  That's not only about a quarter of your recommended daily allowance for dietary fiber, but it brings that cup of jicama down to a diet-friendly 5 net grams of carbs. You just found yourself a new low carb snack!

More than Carb Counting

But, eating low carb and high fiber is not all about losing weight.  Foods rich in fiber, and low in carbs, help protect the body from developing metabolic disease, diverticulitis, IBS, diabetes, other digestive disease.  This same combination of low carbs and high fiber has been shown to reduce cardiovascular disease, high blood pressure, high cholesterol, and heart disease.  This explains why following this kind of diet has been endorsed by The American Heart Association.

You may find foods that have fewer grams of carbs than other foods, but what about the fiber?  The trick is finding foods that have good carbs and high fiber.  You need both slow burning carbs and dietary fiber for your body to function well.  We have so many excellent food choices if we just explore the possibilities.  Start by avoiding processed and refined foods, and improve your eating habits to include fresh produce and proteins.  Learn the 'net carb' formula to enjoy all the delicious foods at your disposal on your healthy low carb diet.

Are You Too Busy To Eat Right?

Learning To Slow Down And Enjoy Your Low Carb Diet

The diet in America tends to include a lot of refined flours, sugars, and bad carbs.  Unlike other parts of the world where life is a bit slower paced, we in the United States want everything fast, and we want it now, and we're used to getting it now.  We want the convenience of fast food, instant food, frozen food, prepackaged food, and microwaved food.  And we get it.

We are so busy with our lives that the majority of us don’t put our healthy eating first.  This is also the reason our country is growing quickly into an obese nation.   An uncomfortably large percentage of our population eat the wrong types of food and lead sedentary lifestyles.  Then, there are others who are really trying to eat healthy, but are confused about how to eat right.  These folks may not have all the information, but are trying to make wise choices.

Many of us have been hopping from one fad diet to another.  Guilty.  At one point, it seemed those little frozen 'diet meals' were the best way to lose weight and get healthy.  Then I learned to read nutrition labels and I realized there was no fiber, high amounts of sodium, and unhealthy additives.  Those easy weight loss plans quickly lost their appeal.  What are we to believe and what do we really need in our diets to eat healthy and lose weight?  Let's compare what works and what hasn't worked:

Food and Fitness in Europe

If you visit northern Europe, you'll see people are walking the trails alongside all of the roads.  Many people do not own cars; they walk, ride bikes, or take public transportation.  There are ferry boats, buses, and company vans that pick up crowds of people to bring to work.  Getting from Point A to Point B is somewhat of a task, which takes some energy, aka burning calories.

Shopping at the corner store, you'll find freshly baked whole grain breads wrapped in brown paper and tied with twine.  There are fresh whole chickens and meats available only at the butcher counter.  There are fresh fruits and vegetables almost on every corner.  Barely any processed and refined foods are to be found.  Oh, and don’t even think about soda pop!  The only 'pop' or 'cola' available is in the  occasional convenience store that caters to the American tourist, where you may find a bottle at three or four times the cost as in the United States.

You will not only notice people eat cleaner and healthier, with more raw organic foods that are farm-grown or raised, but our European neighbors also stay active in general day-to-day activities.  In fact, in much of the world, people do not lead sedentary lifestyles like many of us in the United States.  Of course this is a generalization, but statistics still prove this to be the sad truth.

Food and Fitness in America

The way we want things here, convenient and fast, has caused food manufacturers to add plenty of refining, processing, preservatives, and food additives into our food to get the job done.  We speed up the production of food so we have a lot more food to fill the grocery store shelves.  In order to do this, we fatten up animals with hormones to grow faster, faster, faster.  We treat produce with chemicals so they get bigger, bigger, bigger.

Couple this super-charged food production with the fact that most Americans hop in their car to drive even a few blocks to the grocery store, and you can see why we have a serious health an obesity problem.  Fast food filled with bad carbs purchased while sitting in a car driving through a pick-up window is a formula for disaster when it comes to your diet and health.  Again, it boils down to wanting it fast, wanting it all, and wanting it now.  But, there's more.

Another factor for 'fast, all, and now' is CHEAP!  We can't ignore the fact that you can buy a frozen pizza at your local grocery store for $1.50 when to make that same pizza with fresh, nutritious, high fiber foods could cost around $4 to $5.  We also can't ignore the fact that stretching a meal to feed a family is easier and cheaper to do with macaroni and white bread than with protein and produce.

The thing is, what do you want - to eat a lot of empty calories or to eat healthy?  We can read labels, prepare ahead of time, and budget properly to get more of the high nutrition, high fiber foods into our diets and avoid or limit the bad carbs from our diets.  Becoming aware is the first step.  Bad carbs aren't only about putting on pounds.  A diet of bad carbs is creating a nation of diabetes, heart disease, high blood pressure, and a host of other health problems.

I think that's reason enough to take a lesson from those who live a slower lifestyle, choose more natural foods, and spend more time on their feet than their bottom.  When you stock your pantry with nutritious, high fiber, low carb foods, you are taking a step in the right direction. 

I know you want it all, you want it fast, and you want it cheap... but when it comes to your health, that mantra just doesn't work.  You've taken the first step by just becoming informed.  Now take the second step.  Congratulations on choosing a healthier lifestyle!

What You Need To Know About Low Carb Diets

Examining The Pros And Cons Of A Low Carb Diet

We have an unlimited supply of information at our fingertips, whether at the library, bookstore, or the internet.  It's easy to find research on diet plans.  The hard part comes as we sift through all the pros and cons of the diet. 

Avoiding information overload can be difficult when trying to decide if the good actually outweighs the bad.  The key is to understanding the difference so you can choose the best diet plan to promote your healthy lifestyle.  Let's take a look at some of the information so you can make your decision:

THE PROS

Weight Loss - The reason a majority of people begin dieting is to lose weight.  Low carb diets focus on eliminating the bad carbs which include white bread, potatoes, pastries, soda, and candy.  These foods have either added sugars, starch, or empty calories.  These bad carbs are not easily burned off so they just as easily turn into fat in the body.  Eliminating the bad carbs from your diet and replacing them with good carbs and lean proteins will typically result in weight loss.

Health Benefits - Replacing bad carbs with good carbs in your diet helps regulate spikes in blood sugar which in turn may lower blood pressure and promote heart and circulatory system health.  For those who have diabetes, this is a critical part of their healthy eating plan.  Eating low carb may also help promote low cholesterol levels.  Many diets that help you shed those pesky pounds will also help improve your cardiovascular health.

Mindset Shift - With any diet, we set a goal to start eating better and living a healthier lifestyle.  But, when other diets may fail because they're all about limits, the low carb diet is more about eating healthier foods.  After all, we all know sugar and empty calories are bad for you.  The low carb diet plan goes beyond limits and focuses on the good foods you can enjoy.  Counting calories, weighing your food, and looking at a plate of lettuce for dinner just doesn't work long-term for most people.  Having a wide variety of good carbs, proteins, and yes, fats, is definitely the way you will experience the proper mindset for a healthy lifestyle.

THE CONS

Eating Fats - With a low carb diet, bad carbs are replaced with good carbs, and lots of protein is permitted.  But, along with the protein, comes the fat.  And not only the fat that comes with meat, poultry, or fish, but other sources, as well.  You'll find cheeses, mayonnaise, and even cream on the list of healthy foods on some low carb diets.  Nuts and oils, along with whole eggs are also included.  Depending on your individual needs, this fat may be undesirable.  Foods high in fat, even the so-called 'good fat' may raise cholesterol levels.  Even within the low carb diet world, opinions differ greatly as to whether or not fats are allowed.

Health Problems - Wait.  Didn’t I just say there are health benefits to this diet?  Yes, I did.  But, with any diet there are going to be risks.  Following a diet to the letter is difficult, and people make mistakes or get overly ambitious with the diet plan.  For instance, if you cut carbs too much, you may experience headaches, fatigue, and other health problems.  Eating the fat allowed in a low carb diet may increase cholesterol levels.  Fruits are not allowed in the first phases of some low carb diets, causing some dieters to miss out on certain nutrients if they are not replacing them with vegetables.  Red meat is a great source of protein in a low carb diet but is another concern for cholesterol.  In some people with digestive problems, eating great amounts of vegetables along with dairy products, both acceptable foods on a low carb diet, may cause flareups.

Just like any diet, eating low carb has good points and bad points.  It’s imperative to talk to your doctor and do your research to decide what sort of diet fits your lifestyle and your health needs.  Every diet needs to be approached in a commonsense way.  It's most important to focus on mindset, discipline, and changing your bad eating habits if you really want to succeed.