Monday, July 18, 2011
All fish including:
All fowl including:
All shellfish including:
*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.
All meat including:
Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. Also steer clear of cold cuts and other meats with added nitrates.
Eggs are one of nature's most nutritious creations. That’s why eggs are a staple breakfast in the Atkins Nutritional Approach.
Feel free to get creative with your eggs: Add mushrooms and onions, or even green pepper. Top the dish off with feta cheese or add basil, oregano and other herbs.
Eggs in any style, including:
Keep in mind that cheese does contain carbs, about 1 gram per ounce. You may have about 3 to 4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese or a 1" cube.
Type Serving Size Grams of net carbs
Blue cheeses 1 oz carbs 0.7
Cheddar 1 oz carbs 0.0
Cow, sheep and goat 1 oz carbs 0.3
Cream cheese 1 oz carbs 0.8
Feta 1 oz carbs 1.2
Gouda 1 oz carbs 0.6
Mozzarella 1 oz carbs 0.6
Parmesan 1 tbs carbs 0.2
Swiss 1 oz carbs1.0
You should be eating approximately 12 to 15 grams of net carbs per day in the form of vegetables, which is equivalent to several cups depending on the actual carb content of the veggies you select.
1 cup is roughly the size of a baseball. Measure the following salad vegetables raw.
Vegetable Serving Size/Prep grams of net carbs
Alfalfa sprouts 1 cup/raw carbs 0.4
Arugula ½ cup/raw carbs 0.2
Bok choy 1 cup/raw carbs 0.8
Celery 1 stalk carbs 0.8
Chicory greens ½ cup/raw carbs 0.6
Chives 1 tablespoon carbs 0.1
Cucumber ½ cup carbs 1.0
Daikon ½ cup carbs 1.0
Endive ½ cup carbs 0.0
Escarole ½ cup carbs 0.0
Fennel 1 cup carbs 3.6
Jicama ½ cup carbs 2.5
Iceberg lettuce½ cup carbs 0.1
Mushrooms ½ cup carbs 1.2
Parsley 1 tablespoon carbs 0.1
Peppers ½ cup/raw carbs 2.3
Radicchio ½ cup/raw carbs 0.7
Radishes 10/raw carbs 0.9
Romaine lettuce ½ cup carbs 0.2
The following vegetables are slightly higher in carbs than the salad vegetables listed above. They also provide important nutrients and add variety to your daily foods. Make sure you stay within the 12-15 grams of net carbs. Unless otherwise noted, measure these veggies after you cook them.
Vegetable Serving Size/ Prep Net Carbs
Artichoke ¼ of medium carbs 4.0
Asparagus 6 spears carbs 2.4
Artichoke hearts 1 canned carbs 1.0
Avocadoes 1 whole (raw) carbs 3.5
Bamboo shoots 1 cup canned carbs 1.1
Broccoli ½ cup carbs 1.6
Broccoli raw ½ cup carbs 1.0
Broccoli rabe ½ cup carbs 1.3
Broccoflower ½ cup carbs 1.4
Brussels sprouts ¼ cup carbs 2.4
Cabbage ½ cup (raw) carbs 2.0
Cauliflower ½ cup (raw) carbs 1.0
Swiss chard ½ cup carbs 1.8
Collard greens ½ cup carbs 4.2
Eggplant ½ cup carbs 1.8
Green String Beans 1 cup carbs 4.1
Hearts of palm 1 heart carbs 0.7
Kale ½ cup carbs 2.4
Kohlrabi ½ cup carbs 4.6
Leeks ¼ cup carbs 1.7
Okra ½ cup carbs 2.4
Olives green 5 carbs 2.5
Olives black 5 carbs 0.7
Onion ¼ cup (raw) carbs 2.8
Pumpkin ¼ cup carbs 2.4
Rhubarb ½ cup (unsweetened) carbs 1.7
Sauerkraut ½ cup (drained) carbs 1.2
Peas ½ cup with pods carbs 3.4
Spaghetti squash ½ cup carbs2.0
Spinach ½ cup (raw) carbs 0.2
Summer squash ½ cup carbs 2.0
Tomato 1 (raw) carbs 4.3
Turnips ½ cup carbs 2.2
Water chestnuts ½ cup (canned) carbs 6.9
Zucchini ½ cup carbs 2.0
Crumbled bacon 3 slices carbs 0.0
Hard-boiled egg 1 egg carbs 0.0
Grated cheeses (see above carb counts)
Sautéed mushrooms ½ cup carbs 1.0
Sour cream 2 tbs carb 1.2
Herbs and Spices (make sure they contain no added sugar)
Basil 1 tbs carbs 0.0
Cayenne pepper 1 tbs carbs 0.0
Cilantro 1 tbs carbs 0.0
Dill 1 tbs carbs 0.0
Garlic 1 clove carbs 0.9
Ginger 1 tbs sliced root carbs 0.8
Oregano 1 tbs carbs 0.0
Pepper 1 tbs carbs 0.0
Rosemary 1 tbs carbs 0.0
Sage 1 tbs carbs 0.0
Tarragon 1 tbs carbs 0.0
Salad Dressings - Any prepared salad dressing with no added sugar and no more then 2 grams of net carbs per serving (1-2 tablespoons) is acceptable. Or make your own.
Blue cheese 2 tbs carbs 2.3
Caesar 2 tbs carbs 0.5
Italian 2 tbs carbs 3.0
Lemon juice 2 tbs carbs 2.8
Oil and vinegar 2 tbs carbs 1.0
Ranch 2 tbs carbs 1.4
Fats and Oils
There are no carbs here, but keep in mind that the serving size is approximately 1 tablespoon.
Mayonnaise – make sure it has no added sugar
Vegetable oils – Those labeled “cold pressed” or “expeller pressed” are especially good and olive oil is one of the best.
*Do not allow any oils to reach overly high temperatures when cooking. Use olive oil for sautéing only. Use walnut or sesame oil to dress cooked veggies or salad, but not for cooking.
Splenda – one packet equals 1 gram of net carbs
Clear broth/ bouillon (make sure it has no sugars added)
Cream, heavy or light.
Decaffeinated or regular coffee and tea*
Diet soda (be sure to note the carb count)
Flavored seltzer (must say no calories)
Herb tea (without added barley or fruit sugar added)
Water – at least eight 8-ounce glasses per day including...
* You may have 1 to 2 cups of caffeinated tea or coffee if you can tolerate caffeine without experiencing cravings or symptoms of hypoglycemia.
If you are truly addicted to caffeine, it's best to break the habit during the Induction.
Alcohol is not allowed during the first two weeks of Induction. If you remain on this phase longer,
you can have a glass of wine, a low-carb beer, or a small amount of spirits mixed with water or club soda, but be sure to avoid mixers that contain carbs, including fruit juices and tonic water. Understand that consuming alcohol may slow your weight loss.
Monday, July 18, 2011
I started doing Atkins a week ago and so far I am doing good. In my first week I lost a total of 6 lbs. I am starting my second week of Induction. You have to follow a guideline in order for it to work.
Here is there guideline:
Abide by the following guidelines and you’ll soon be well on the way to successful results:
Eat either three regular-size meals a day or four or five smaller meals. Don’t skip meals or go more than six waking hours without eating.
At each meal—including breakfast—eat at least 4 to 6 ounces of protein foods, including poultry, beef, lamb, pork, veal, fish and shellfish, eggs, cheese and a variety of vegetable proteins. Up to 8 ounces is fine if you’re a tall guy. There’s no need to trim the fat from meat or the skin from poultry, but do so if you prefer. Just add a splash of olive oil or a pat of butter to your vegetables to replace the fat.
Enjoy butter, olive oil, high-oleic safflower oil, canola oil, and seed and nut oils and mayonnaise (made from olive, canola, or high-oleic safflower oils). Aim for 1 tablespoon of oil on a salad or other vegetables, or a pat of butter. Cook foods in just enough oil to ensure that they don’t burn. Or spritz the pan with a mist of olive oil.
Eat no more than 20 grams a day of Net Carbs, 12 to 15 grams of them as foundation vegetables. This means you can eat approximately six loosely packed cups of salad and two cups of cooked vegetables per day. Remember, carb counts of various vegetables vary, so be sure to check them.
Eat only the foods on the Acceptable Foods List for Phase 1.
In a typical day, you can have up to 4 ounces of most cheese (but not cottage cheese or ricotta), 10 black or 20 green olives, half a Haas avocado (the kind with a blackish pebbly skin), an ounce of sour cream or 2–3 tablespoons of cream, and up to 3 tablespoons of lemon or lime juice. The carbs in these foods must be counted in your 20 grams of Net Carbs.
Acceptable sweeteners include sucralose (Splenda), saccharine (Sweet’N Low), stevia (SweetLeaf or Truvia) or xylitol. Have no more than three packets a day, and count each one as 1 gram of carbs. This is because, while these sweeteners contain no carbs, they are packaged with fillers that do contain a little carbohydrate to keep them from clumping.
To satisfy your sweet tooth, you can have sugar-free gelatin desserts and up to two Atkins shakes or bars coded for Induction.
Each day, drink at least eight 8-ounce portions of approved beverages: water, club soda, herb teas, or moderation—caffeinated or decaffeinated coffee and tea. This will prevent dehydration and electrolyte imbalances. In this count, you may include two cups of broth (not low sodium), one in the morning and one in the afternoon.
Take a daily iron-free multivitamin/multimineral combo and an omega-3 fatty-acid supplement.
Learn to distinguish hunger from habit and adjust the quantity you eat to suit your appetite as it decreases. When you’re hungry, eat until you feel satisfied but not stuffed. If you’re not sure that you’re full, wait ten minutes, have a glass of water, and eat more only if you’re still unsatisfied. If you’re not hungry at mealtime, eat a small low-carb snack.
Don’t starve yourself, and don’t skimp on fats.
Don’t assume that any food is low in carbs. Read the labels on packaged whole foods to discover unacceptable ingredients; and check their carb counts (subtract grams of fiber from total grams). Also use a carbohydrate gram counter.
When dining out, be on guard for hidden carbs. Gravy is usually made with flour or cornstarch, both no-nos. Sugar is often found in salad dressing and may even appear in coleslaw and other deli salads. Avoid any deep-fried or breaded food.
I will post their Acceptable Foods List for Phase 1. in another blog following this one.
Monday, July 18, 2011
Weekly goals are:
1) Eat a healthy breakfast daily
2) Drink 8-10 glasses of water daily
3) Eat 5 serving of veggies daily
4) Exercise 5 days a week
5) Sleep at least 8 hours daily
6) Track what I eat and drink and exercise
7) Always say I am worth it daily
Sunday, July 10, 2011
The most basic way to lose weight is to slash calories. That’s Diet 101. But how many do you really have to cut or burn to see results? It’s simple: You can drop a pound a week by trimming 500 calories each day. (Calories burned are based on a 150-pound woman.)
In fact, do a couple of swaps a day and you can drop 10 pounds in 5 weeks! So try these easy tweaks—and get the slim body you want in no time. By Shaun Chavis
1) Don't eat in front of the TV-- Instead eat at the table and after wards go for a walk
2) Step away from the nuts--As too much is high in calories
3) Tap your foot--Walk around if you're on the phone don't just sit there,Tap your foot if you just sitting there.
4) Limit salad toppings--Cause adding too much topping will raise the calories so keep it sample
5) Use smaller plates--Swap your 12-inch dinner plate for a 10-inch plate
6) Skip the whip--Dessert-like coffee creations can contain as many as 670 calories, with large sizes and options like whipped cream, whole milk, and syrups.
7) Count your chips and crackers--Don't just crab a bag of chips or crackers cause you might eat too much, So stick to 1 serving, about 15 chips—that’s 140 calories—or pick up some 100-calorie snack packs
8) Serve and sit--Family-style meals, with platters and bowls of food on the table, invite people to go back for seconds and thirds.Cut hundreds of calories by filling plates before bringing them to the table; leave serving dishes in the kitchen, too.
9) Skinny up cocktails--Syrups, sour mix, sugary fruit juices, and creamy additions turn drinks into desserts: an indulgent Mudslide can have more than 800 calories.Order drinks mixed with club soda, tonic water, cranberry juice, or a squeeze of citrus; or try distilled liquors on the rocks.
10) Eat less pasta--One cup of pasta is just 220 calories. But typical dinner portions at restaurants can be as much as 480% larger than that 1 cup.Even if you eat 2 whole cups of noodles, you’ll still save 616 calories.
11) Limit dinner guests--Eating with seven or more other guests can make you eat 96% more food.That’s like doubling your dinner! Dine with fewer guests to save 500 or more calories.
12) Don't clean your plate--Leave 25% of your food on the plate at every meal,Save what's remaining as leftovers for a yummy lunch the next day.
13) Make mine a mini--Check out menus for small versions of great desserts, so you can dodge calories and end your meal on a sweet note.The Mini Great Wall? A chocolatey yet svelte 150 calories.
14) Nix that smoothie a day--A large 32-ounce smoothie can have 800 or more calories. That really adds up if you’re having on-the-go breakfast several times a week.Instead, try a filling lower-calorie starter of oatmeal with brown sugar and banana slices, and a cup of black coffee. You’ll save 518 calories.
15) Beware the healthy food trap--People let their guard down when the menu is full of healthy fare, underestimating calories by as much as 35%.You’re also more likely to order drinks, sides, and desserts with up to 131% more calories when you have a healthy entrée. Skip caloric sides—a cookie, chips—to save 500-plus calories.
16) Beware hidden oils--Ask to have your food cooked with a little stock instead of oil, or order steamed or poached entrées: you’ll save 124 calories per tablespoon of oil.Also, have the kitchen skip oils added at the last minute like basil oil or chive oil, and save another 40 calories per teaspoon.
17) Get enough sleep--A lack of shut-eye can make you snack, People who got only 5 1/2 hours of sleep noshed more during the day.Snooze more and save about 1,087 calories.
18) Be the hostess with the mostest--Go grocery shopping for 1 hour, put away your groceries, spend 2 hours cooking a fabulous holiday feast, set the table, and serve.Then toast yourself for the awesome 640 calorie-burn. (A glass of Champagne is only about 106 calories, so you’re still ahead.)
19) Kick the soda habit--A 12-ounce soft drink has about 150 to 180 calories. If you down two or three a day, you’re getting lots of extra calories.Quench your thirst with water and save as many as 540 calories.
20) Simple tricks to fill up with less--For breakfast, eat 2 boiled or poached eggs. (You’ll feel fuller and eat about 416 fewer calories the rest of the day.)Before lunch and dinner, enjoy 1 cup low-cal soup. (You’ll eat about 134 calories less at each meal.) And save a total of 684 calories for the day.
21) Ditch that buttered movie popcorn--Yes, the large popcorn at the concession stand weighs in at a whopping 1,005 calories.Smuggle in your own (microwave-popped, 94% fat-free, of course) and save more than 700 calories.
22) Get in tune with your tummy--Pay attention to how full you feel, and put down your fork when you’re satisfied.Listen to your body’s cues—instead of looking at whether the plate is clean—and save up to 500 calories a day.
23) Drink sugar-free--A 20-ounce tea with added fruit juices can have 400-plus calories. And Southern-style sweet tea isn’t much better than soda: a 16-ounce bottle of syrupy sweet tea has 180 calories; three of those are 540 calories.Choose sugar-free sips and save more than 400 calories.
24) Check the number of servings in a dish--The calorie count on the menu for Shrimp Fried Rice may say 350 calories per serving, but what’s set in front of you may actually contain 4 servings. Split it with three friends, and save 1,050 calories.
25) Think small at the ice cream shop--Even if you indulge in your favorite full-fat flavor, you’ll save as many as 550 calories with a 5-ounce size instead of a 12-ounce.
26) A healthy trade-off--Our easy switches trim at least 500 calories (some trim even more)—just pick one a day and see what a big difference a few small changes can make.Get a better buzz Trade in your 20-ounce morning latte (290 calories) for a cup of black coffee with a splash of half-and-half (22 calories). Then skip the towering 24-ounce afternoon Frappuccino (330 calories), and have a 12-ounce iced coffee with a splash of skim and a couple of Hershey’s Kisses (93 calories) instead.That's 505 calories—gone!
27) Have your cake and eat it--Craving something sweet? Treat yourself to a mini-cupcake instead of a ginormous one, and you can slash around 500 calories.
28) Skinnify your pizza pie--Choose a couple of slices of Domino’s thin-crust cheese pizza with veggies instead of two slices of their deep-dish double-cheese pizza with pepperoni, shredded Parmesan, and anchovies to net a 500-plus calorie savings.
Let's start cutting calories spark friends. Who with me?
Saturday, July 09, 2011
Derek Jeter mobbed by his pinstriped pals after the ball sailed into the left-field seats, showered by ovations from his fans, Derek Jeter stood alone -- the first New York Yankees player to reach 3,000 hits.
His first home run at Yankee Stadium this year, too. A fitting crown for the captain.
With a swift swing of his shiny black bat, Jeter jolted himself into historic company, hitting a solo home run off Tampa Bay ace David Price in the third inning Saturday. He became the 28th major leaguer to hit the milestone and joined former teammate Wade Boggs as the only players to do it with a home run.
Jeter watched the ball fly as he left the batter's box and gave a big clap as he rounded first base. Rays first baseman Casey Kotchman was the first to salute Jeter, doffing his cap as Jeter passed by.
By then, all of Jeter's teammates were already celebrating in the dugout, raising their arms almost in unison. A special time for No. 2 -- his second hit of the game, and right at 2 p.m.
The 37-year-old Jeter, still in the midst of a most difficult season, waved to the crowd several times, then clenched his fist and pointed up to the box where his dad and steady girlfriend, actress Minka Kelly, were sitting. His dad was in attendance on this sunny afternoon -- his mom and sister were absent, attending a christening.
It was tremendous," Jeter's father, Charles, told YES. "I can't describe how I was feeling. We need a victory, first of all. ... Very emotional for me, very happy for him.
Jeter kept going, too. He doubled his next time up in the fifth inning for No. 3,001, breaking a tie with Roberto Clemente, and singled in the sixth for his fourth hit. He was the first big leaguer to get 3,000 since Craig Biggio in 2007, with Rafael Palmeiro, Rickey Henderson and Cal Ripken the previous players to get there.
There was a time when some wondered whether Jeter would have a chance to break Pete Rose's career record of 4,256 hits. Jeter, in fact, was eight days younger than Rose when he got to 3,000.
But Jeter has been slowing down. He came into the game hitting only .257 with just two home runs, and recently pulled out of his 12th All-Star game to rest the strained right calf that recently landed him on the disabled list.
Jeter hadn't homered at all since May 8, and this was his first homer at Yankee Stadium since last July 22.
All the Yankees greats left their distinct marks. Babe Ruth set the home run record, Lou Gehrig became the Iron Horse, Joe DiMaggio hit in 56 straight games, Yogi Berra won the most championships, Mickey Mantle launched the longest drives. They all won World Series rings, certainly, with Jeter owning five. The 3,000 hits, that will be Jeter's legacy forever.
"Congratulations, first of all, to Derek Jeter on joining the 3,000 hit club. It is an exclusive honor, achieved by only a select group, that not many people can call their own. It is a monumental achievement," Boggs said in a statement. "I had the opportunity to play with Derek when he was a rookie in 1996, and I had no doubts that Derek would reach this milestone. He is a very consistent player and he never deviated from his game."
Congratulations to Jeter. Quite an accomplishment. See you at the All Star Game. Hopefully, you will bat leadoff. You deserve it. One of the classiest players of all-time and a credit to baseball!
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