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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (574,195)
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5/6/17 6:35 P

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yeah i learned on the cheese. if they dont use it it packs and clumps..and it really only takes a minute to grate yourself. I tell myself i'm saving money...and theres no carbs..buying in a block and doing it myself. Glad you like the quiche recipe..its REALLY good!!

Holly
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ASPENHUGGER's Photo ASPENHUGGER Posts: 6,282
5/6/17 6:32 P

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"NEVER buy pre-grated cheese. they use potato or corn starch in the pre-grated stuff"

ACK! I hate having to be that vigilant! Trade Joe's has a wonderful pre-grated cheese that I love, Quattro Formaggio, a combination of Asiago, Fontina, Parmesan and Mild Provolone. I'll have to check the label to see if they added anything else. Also for carb count since I haven't bought any since I've been trying to go keto WOE.

Kate, in Citrus Heights California

If you do not change direction, you may end up where you are heading.
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The measure of success is not whether you have a tough problem to deal with, but whether it's the same problem you had last year.
~ John Foster Dulles

To ignore the facts does not change the facts
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Our lives are a sum total of the choices we have made. ~ Wayne Dyer



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ASPENHUGGER's Photo ASPENHUGGER Posts: 6,282
5/6/17 6:21 P

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emoticon for the emoticon quiche recipe, Holli! I think I'm doing low carbs but when I add them up at the end of the day ... emoticon

Reading meal plans like you & James post really helps!

Kate, in Citrus Heights California

If you do not change direction, you may end up where you are heading.
Lao Tse

The measure of success is not whether you have a tough problem to deal with, but whether it's the same problem you had last year.
~ John Foster Dulles

To ignore the facts does not change the facts
~ Andy Rooney

Our lives are a sum total of the choices we have made. ~ Wayne Dyer



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LIULIANASKYE SparkPoints: (22,072)
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5/3/17 11:34 A

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Holly you are so right. one of the ingredients they sometimes use in shredded cheese to keep it from clumping is cellulose, which is literally powdered wood pulp!!

Lindy- northern Indiana
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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (574,195)
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5/3/17 9:48 A

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PS....another trick i've learned along the way...NEVER buy pre grated cheese. it takes seconds to do on your own, and they use potato or corn starch in the pre grated stuff to prevent sticking. Hidden carbs are in lots of "convenience" foods...

Holly
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5/3/17 9:45 A

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i think you will like it..slice the Zucchini lengthwise thin..i dont like calling one thing another..it will never really be pasta but its a good, different replacement!!
i bought, at thanksgiving, a cauliflower mash thing with bacon, butter and cheese. it was horribly expensive but i hadnt had luck making the "just like mashed potatos" out of cauliflower. I figured I would have something delicious and keto for me..since i was feeding everyone else the things i love to eat..(mashed potatos, stuffing, pies, rolls) that i couldnt have. I happily cooked it according to directions, and all my guests were like WHATS THAT!!! we want to try!! i took a bite and almost vomited. It tasted NOTHING like mashed potatos. NOTHING. it tasted like mashed cauliflower....in my opinion call a spade a spade. Maybe i wouldnt have hated it so much had it not said "you wont be able to tell the difference". Anyone with a taste bud can tell the difference!!!!
anyhow..just bear in mind it wont be the same, its different, but delicious.
And last night? Quiche. OMG so good
Brown 3/4 to a pound of sweet italian sausage (be sure to check the labels..some use sugar, traditional does NOT) zero carbs. I added in sliced baby bella mushrooms..maybe 6 of them..sliced, and counted a carb which i dont think there is that much but i'd rather figure over. dump that in the bottom of a 9" deep pie dish. Then i grated 8 oz of swiss cheese..zero carbs. put that evenly over the sausage mix.I mixed up 4 eggs and 2 cups of heavy cream in my magic bullet...and poured that over everything...and baked at 375 for 40 mins.
(if you would rather, use half a pound of crisp crumbled bacon in place of the sausage)
I served it to myself and company alongside a spinach salad...everyone RAVED about it..noone missed the crust...it was sooo good..and only 3 carbs in 1/6th of the pie. I truly can find ways to have most things, and not feel deprived. While everyone else was having the regular dessert i prepared, I was having a keto chocolate cupcake with buttercream frosting, and didnt feel like i was missing anything!!my carb count, for the ENTIRE day, was 8 or 9...even with those rich items.

Edited by: NIGHTSKYSTAR at: 5/3/2017 (09:47)
Holly
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TAMIBKD's Photo TAMIBKD Posts: 541
5/3/17 7:42 A

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Thanks for the information Holly! I will check out USDA and Calorie King tonight after work.

The Lasagna sounds amazing, I'm gonna have to try that!

Have a great day.

Starting Spark Weight in September 2010; 272 pounds. Been on and off a few times like a yo-yo. And here I am at 293 in March of 2017. I joined a work group for 'Weigh-down Wednesday' 12 week challenge. And came back to SP because I knew it worked.


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5/2/17 9:57 A

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i only have vegs once a day..a spinach salad with supper. thats most of my carbs for the day..i add in a small amount of cucumber and celery. Vegs pretty much all have carbs.
The 6%..James keeps a book. Everything he eats goes into lists in the books..or should i say every food i think? James? if its under 6% carb its on the good list..if not he doesnt eat it.
Really works.
for instance. 1 regular cucumber has 11 grams of carbs, which is 3%..So they are ok in moderation. I dont want to waste my carbs on a cucumber, so i just have a few slices, cut up small, on my spinach salad. I like tomatos too much, they are pretty high, so i dont put them on. Celery has 1.2 grams in a whole stalk, so i use a stalk..it gives me the crunch i want and it keeps the carbs low. Spinach has 1.1 grams in an entire cup, and almost cancels itself out with the fiber, so a big bowl of salad, with 2 cups of spinach, a few slices of cucumber, and a celery stalk, comes in at about 3-4 carbs total...and thats all my carbs for the day unless i have a keto cupcake (3 g) or a fudge fat bomb (1.1).
Gives me lots of room to play--the rest of my food is cheese, which usually has less than a gram of carb per ounce, meat, sausage, bacon, etc. all have zero carbs..and i dont count calories unless i think i'm close to or over my 1400 cal limit per day, which rarely happens. I dont eat breakfast....just not hungry then and i've learned to listen to my body...i eat a couple chunks of cheese and some summer sausage or pepperoni around 1 pm..and that keeps me full till suppertime, around 6, where i have whatever meat and the salad.
My world used to revolve around food, and its freeing and a relief to actually FORGET about eating..
Also..i get my food info from Calorie King or another respected information site, NOT sparkpeople or my fitness pal...People using the sites put in the information and its often incorrect. Spark checks and fixes what they can, but people put in food every day, and there is no way they can keep up. USDA is a good one for produce, too..
Once you get the hang of whats what percentage wise, you only have to look up new foods. I make a mean lasagna with thin strips of zucchini for the noodles, a quarter pound of fatty burger, a quarter cup of plain tomato sauce (4 whole carbs in just that so i dont do it often!!) some heavy cream, mushrooms, and 2 teaspoons of wildtree brand basil pesto, and mozzarella, a tiny bit of ricotta, and some parmesan. Its wonderful..i feel like i'm eating REAL lasagna, and it satisfies me..a little higher in carbs than normal, but a good treat.

Holly
Northern NY
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TAMIBKD's Photo TAMIBKD Posts: 541
5/2/17 8:01 A

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Thanks Holly, I eat 2 peeled cucumbers and a tomato with a cup of tea for breakfast about 6:30 am. The cucumber is 12 grams and the tomato is 6. That would be your carbs for the day. almost. Additionally I would have a boiled egg or a bit of cheese for protein. With those 2 veg being ninety something percent water, if keeps me full till about 10 am, and I thought I was doing well.

Lunch of iceberg salad with variety of veg and either egg, meat or cheese; or veggie sticks with Hummus. I alternate those two meals at work. I have a snack at work either the grapefruit or even dare I say an apple. Always cold meal from the fridge on work days.


what is the 6%? Is that 6% of all calories for the food, Not sure I am clear on that.

I've never tried those sweeteners, I just know the pink yellow and blue packets of chemicals are thought to be related to dementia and cancers so I choose not to use. Same with Butter or Margarine. I use real butter.

I did find a recipe that used Almond flour and made a shortbread type cookie. It wasn't bad. So that was my first experiment I need to find a bread or bread alternative. I did buy some flour shells (wheat tortilla) that were 4 gms. I have used to make pizza, sandwich and soft shell tacos with. that's the only bread or bread like thing I've eaten since starting. Maybe use those 2 times a week at dinner.

I am reading all these threads - gives me a lot of ideas, and suggestions.

Thanks again ~ Tami

Starting Spark Weight in September 2010; 272 pounds. Been on and off a few times like a yo-yo. And here I am at 293 in March of 2017. I joined a work group for 'Weigh-down Wednesday' 12 week challenge. And came back to SP because I knew it worked.


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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (574,195)
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5/2/17 12:11 A

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Hi Tami..
You said you like learning..so I'll share some things i learned. On veggies...carrots are not keto friendly. They are really high in carbs..suggested are only above ground green and white vegs..broccoli, lettuces, cauliflower. Tomatos in REALLY small quantities.
Fruit, too, is not keto friendly...some can tolerate blackberries, strawberries and raspberries in small quantities, like 4 of the smaller berries, maybe 2 strawberries. I cant do that myself..i love berries and 4 is just a tease to me, so i stay away. Blueberries are high in carbs..and unfortunately for me, my favorite of the berries.
There is nothing wrong with swerve, or stevia, etc. Unless you dont care for them. They are as natural as sugar, and no carbs. I have 2 packets of Truvia in my tea and it tastes to me just like sugar. I bake with almond and coconut flours and swerve....and it tastes great to me.
you are shooting for 20 carbs or less on keto...some "experts" go as far as saying 30 grams a day should still keep you in ketosis.
I jumped in feet first with no planning, and did fine. i rarely have more than 10 carbs a daybut on special occasions like thanksgiving i go up to 20. There is so much info out there it can be overwhelming. Others cut back the carbs a little at a time...for me, thats just begging me to go over...a little makes me want more, but everyone is different!!
I love James' way of staying in limits...his 6% rule..if a food has more than 6% carb he doesnt eat it...
I tracked everything at first..made sure i was in my macro range, etc. Now i dont so much..i find eating pretty much the same thing every day i dont need to. On days i change things up i do track everything..if it all fits i write it in my book and use the days meals again.
last...you will see on some keto info things like..someone buying this really expensive thing..for example..one person wrote that they bought "really expensive 100% cacao instead of cheaper Hersheys or store brand""--so i went and looked, thinking it might be a good thing. I picked up the container of Hersheys cocoa, and it says under ingredients: 100% Cacao. I've saved a lot checking labels of less expensive normal brands--they are just as good and save a LOT.
Hope some of this helps!!!
Holly

Holly
Northern NY
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TAMIBKD's Photo TAMIBKD Posts: 541
5/1/17 10:24 P

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James - I forgot to ask what kind of Dark Chocolate? ~ Tami

Starting Spark Weight in September 2010; 272 pounds. Been on and off a few times like a yo-yo. And here I am at 293 in March of 2017. I joined a work group for 'Weigh-down Wednesday' 12 week challenge. And came back to SP because I knew it worked.


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TAMIBKD's Photo TAMIBKD Posts: 541
5/1/17 10:21 P

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Most of what I am eating is fresh raw fruit (in small amounts) berries mostly. and lots of vegetables. I try to stay away from all sugar substitutes. If I need sugar, I'd rather have the real thing. I use just shy of a tsp in my morning tea, and I use the raw sugar. Trying to cut it out all together.

Today my carbs were Breakfast 23; Lunch 13; Dinner 13; snack 4. A total of 53. and I have noticed that on the week days I do better and when home and with the family on the weekends I tend to eat a bit more on one of those days. But that's ok.. if I have one day a week to eat more, and then back down on the others. At least I am making changes, and the more I get used to it, the better I will get I guess.

I am always washing and cutting veggies, my fridge is full of carrots, celery, cucumbers, tomatoes, broccoli, cauliflower, etc Now I see it going even faster as my family is also eating better. Well I guess it helps that I've not bought chips, ice cream; I'm not baking cookies, and sweet treats... so they are eating what is convenient and ready, which used to be junk. I boil eggs a dozen at a time and they last about a week. I always have cooked chicken breast in the fridge too.

For my berries I like to freeze them from fresh on parchment paper, then put a few of each in a baggie so if I want a sweet treat I grab a bag of strawberries, blueberries, raspberries and blackberries. From frozen state I take longer to eat and savor each one along the way. If they were fresh I would be popping them in and they's be gone before you know it.

I really like learning all about it, and what works and what doesn't from others experience. Sorry if I write too much, just trying to explain what I am changing and enjoy getting feedback.

Starting Spark Weight in September 2010; 272 pounds. Been on and off a few times like a yo-yo. And here I am at 293 in March of 2017. I joined a work group for 'Weigh-down Wednesday' 12 week challenge. And came back to SP because I knew it worked.


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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (574,195)
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5/1/17 1:11 P

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yikes!!

Holly
Northern NY
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-JAMES-'s Photo -JAMES- Posts: 12,300
5/1/17 12:40 P

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I looked at a Stover's peppermint "treat", the no sugar added kind.

Three of those:
Carbs (26 grams)
- sugar (0 grams)
- fibre (2 grams)
- sugar alcohols (23 grams)

So not all subcategories of carbs are there as one gram is missing. As a diabetic, I can guarantee that all carbs (except fibre) impact my blood sugar. So if I ate those 3 mints it would be 26 - 2, or 24 grams of carbs hitting the blood stream.


James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


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5/1/17 10:27 A

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ohh I wish i had the grit to eat 2 squares of chocolate. I'd talk myself into eating the entire bar. I have to stay away from that kind of stuff...

Holly
Northern NY
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-JAMES-'s Photo -JAMES- Posts: 12,300
5/1/17 10:20 A

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TAMIBKD,
nutrition labels don't give the full carb breakdown. They will show total carbs in the serving, then they will show some of the breakdown. But there are so many types of carbs that they just can't list them all, too much label clutter.

So they show some of the sub-categories, and if the subcategories don't add up to the total, they are still there, but just unknown as to the exact type.

Even just sugar alcohols can be further categorized:
Sorbitol
Xylitol
Mannitol
Isomalt
Maltitol
Lactitol
...

The number of types of carbs is pretty extensive. So labels just don't give a complete breakdown, and indeed there will be some just plain missing in the breakdown.

Edited by: -JAMES- at: 5/1/2017 (10:31)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 178.5 
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-JAMES-'s Photo -JAMES- Posts: 12,300
5/1/17 10:18 A

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NIGHTSKYSTAR,

you are right on the sugar alcohols with diabetics. I used to buy the Stover's diabetic "friendly" candy, but no longer. I'm going to read the nutrition label at the drugstore on my way back from my swim.

As for the Del Monte single serve grapefruit. I'd be counting that as 13 grams, which indeed is high to fit into a Keto plan. Maybe way lower than what one was eating before, and that is good.

I eat my dark chocolate very carefully, and each square has 2 grams of net carbs, and I start to feel like I'm pushing the limits at 2 squares, so 4 grams. But this grapefruit single serve is about 6 squares of dark chocolate (85% cocoa).

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 178.5 
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170.5
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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (574,195)
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5/1/17 12:04 A

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Actually, thats really high in carbs. You can do it if you dont have much else for the day, but thats more than half the recommended 20 carbs a day for keto. Fruit is mostly all high in carbs..its what i miss the most but i eat NONE.

Holly
Northern NY
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TAMIBKD's Photo TAMIBKD Posts: 541
4/30/17 11:33 P

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So a product I eat often is Del Monte red grapefruit no sugar added single serve pack. I would eat at about 10 am - a snack for me. It is a good pick me up between breakfast and lunch at the office.

It has 15 gm carbs, 7 gm sugar, 2 gm sugar alcohol, and 2 gm fiber, 60 calories. Does that mean It has 13 carbs Net, because I subtract the fiber? and if taking away the sugar alcohol would take it to 11 gm carbs.

Now the sugar - I presume natural sugar from the fruit - is 7 gm. So what or where is the other 4 gm? Yeah, that can become confusing.

Starting Spark Weight in September 2010; 272 pounds. Been on and off a few times like a yo-yo. And here I am at 293 in March of 2017. I joined a work group for 'Weigh-down Wednesday' 12 week challenge. And came back to SP because I knew it worked.


 Pounds lost: 24.0 
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107.25
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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (574,195)
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4/30/17 12:38 P

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if i can...I also subtract sugar alcohols. For most people, these arent digestible and pass through your body with no noticable effect on your blood sugar...I've been told diabetics have to watch this more closely, is that correct James?
I know many on Keto that count total carbs not net. I think personally I would have trouble with this. I really like having something sweet tasting here and there, and stevia or swerve do that for me...

Holly
Northern NY
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-JAMES-'s Photo -JAMES- Posts: 12,300
4/30/17 10:46 A

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When reading nutrition labels there are a number things to interpret.

First is the grams of carbs. This is total carbs. Underneath total carbs there are many types. So many that a label won't give the full breakdown. Some possible subtypes of carbohydrates are:
- fibre
- sugar
- starch
- sucrose
- ...

But the subtypes are almost never fully listed. For example if a label says that the serving has 30 grams of carbs, and under that 3 grams of fibre and 10 grams of sugar, then 13 of the 30 are accounted for and 17 are "missing". They exist, but are neither sugar nor fibre.

In this example, fibre is pretty much non-digestible, so I don't count it, and 30-3 leaves 27. Yes 10 of those are sugar, and the other 17 are digestible, but unknown as to the exact type, but not fibre and not sugar. So this example I count as 27 net carbs, or carbs that are digestible, at about 4 calories per gram.

So with the counting clear on net carbs (just not the fibre) here are the ranges:
1. North American Adult Average (330 grams) ... yup wow, this means many folks eat more

2. Healthy, but not low carb (100 grams) ... Seems low, but since 330 is way too much, I mean look at obesity in North America. This seems low if you've been eating say 360 grams a day, but really its not low, just not high.

3. Low Carb (60 to 80 grams) ... actually a lot of wiggle room, just getting refined sugar in is hard here

4. Keto (20 to 40 grams) ... a bit more vigilance than low carb, much more careful on veggie choices

Regardless of your carb range, if you want to loose body fat you have to eat fewer calories than you burn.



James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 178.5 
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170.5
155
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