December 7, 2001
In this issue:|
| ell, Thanksgiving's come and gone for another year and we hope
everyone found a way to really enjoy their day and remain true to whatever dietary goals they set forth for that day. My family had a lovely day — and in the tradition of the season, ate too much but totally enjoyed it. Our goal was to have a lowER carb meal with no sugar, and no white flour. Our meal was about 30 carbs and while I could have pushed to make it lower, we allowed ourselves some taste treats. We had both roast AND fried turkey — what a kick!
With this issue, we are very, very pleased to announce that low-carb wonder-cook, Karen Rysavy (author of "Truly Low Carb Cooking") will now be writing a regular column in our newsletter. We are confident that in the months to come, Karen will enrich us all with her witt, her talent, and her creativity.
And in our Next issue, we'll be introducing another new feature! A well-known low-carber in the community will be answering your questions about everything from nutrition to family issues, stress, and heck — even your love life. She's been the "go to gal" for awhile now when people need a little advice. And who is she? Well, we're not telling. She's going to remain anonymous so that she can better give very frank advice. She won't be pulling any punches. (And NO, it's NOT me!) [grin] You can remain anonymous too if you want — Just think "Dear Abby" — you know, signing off like "Harried in the Workplace" or "Desperate for Carbs in Detroit". So, start sending in your letters now.
You can reach her at: email@example.com
We can't promise every letter will be answered, but she'll be answering several in each issue. We recognize that those following a low carb lifestyle are not one dimensional with issues about diet only, but rather whole people with real lives and real issues they need help with every day.
In the months to come, we hope to continue to bring fresh new features and ideas to our newsletter and to our site at Low Carb Luxury. We're always willing to hear YOUR ideas as well, so don't be shy about writing: firstname.lastname@example.org.
On with the newsletter!
The Low Carb Bakery is Now Open!
"Label Games - Play to Win"
In the last year (especially the last six months) our site has seen a huge jump in people — usually women — who are learning about low carb for the first time. Naturally, the first thing on their minds is finding products whose nutrition labels show few or no carbs. Then when they get to my site, they wonder why we don't recommend (and even warn against) some products that seem to fit that category. Things like Tic-Tacs. Now there's one I hear about constantly. People are always asking me if I've "discovered" Tic Tacs. They tell me the label says they have no carbs! So they eat them (usually plenty and often.) Of course the truth is that they are almost pure sugar and therefore are pure carbs. But because the serving size is so small to be less than 1 gram, they can say they are zero carb. I can't stress enough that you need to read the label — the whole label including the ingredient list — not just the final carb count.
This goes for products whose labels declare "Wheat Flour" or "Enriched Wheat Flour". They think it's a healthy flour like whole wheat rather than the white flour that acts like sugar in the body and that they've been told to avoid. But guess what? White Flour is "wheat flour", and yes, it's "enriched". Meaning that after they've stripped and bleached all the numerous high quality vitamins and minerals out of the wheat when they process it, they then spray a cheap useless coating of a few worthless vitamins back over the finished flour product. Please understand that when a label says "wheat flour", it's garden variety over-processed white flour and will derail your low carb diet quickly. It must say it's "Whole Wheat" flour (preferably unbleached, unbromated) to be healthful. And it still packs a high carb wallop!
While I implore you to be a label reader, keep two things firmly in your mind:
1) It's not enough to read the "Nutrition Facts". While they are certainly a help, remember that they are geared primarily to help identify foods best served by a low fat diet. This is doubly true for label "claims": "Light", "Less", "Reduced", "Lean", etc. Things can be — and often are — labeled "heart healthy" and be nearly pure sugar.
2) The information you can most benefit from is in the INGREDIENT panel. If things like "sugar", "cornstarch", "wheat starch", "dextrose", "wheat flour", etc are high on the list (in the first 4–6 ingredients), you probably need to avoid that product. It might seem sort of low-carb only because they show a tiny, unrealistic serving size. And if it shows "high fructose corn syrup", or "partially hydrogenated" oils, you should always avoid the item.
High fructose corn syrup will derail you more quickly than sugar, and hydrogenated oils — while containing no carbs, can keep you from burning fat, can cause stalls, and are a cancer threat. They raise bad cholesterol and lower good. They are "trans fats".
Now because I am asked so often "what's wrong with margarine and shortening when they are zero carb?", let me take a few minutes to further explain that these are the very trans fats of which I speak, and to offer a little more information on what they are, and why my family avoids them.
This is from Dr. Mary G. Enig, an internationally recognized trans fatty acid expert, Director of the Nutritional Sciences Division of Enig Associates, Inc., and former Faculty Research Associate with the Lipid Research Group of the University of Maryland.
"Trans Fatty acids are formed during the process of partial hydrogenation in which liquid vegetable oils are converted to margarine and vegetable shortening. Concern has existed that this process may have adverse consequences because natural essential fatty acids are destroyed and the new artificial isomers are structurally similar to saturated fats, lack the essential metabolic activity of the parent compounds, and inhibit the enzymatic desaturation of linoleic and linolenic acid. In the past 5 years, a series of metabolic studies has provided unequivocal evidence that trans fatty acids increase plasma concentrations of low-density-lipoprotein cholesterol and reduce concentrations of high-density-lipoprotein (HDL) cholesterol relative to the parent natural fat. In these same studies, trans fatty acids increased the plasma ratio of total to HDL cholesterol nearly twofold compared with saturated fats. On the basis of these metabolic effects and the known relation of blood lipid concentrations to risk of coronary artery disease, we estimate conservatively that 30,000 premature deaths each year in the United States are attributable to consumption of trans fatty acids. Epidemiologic studies, although not conclusive on their own, are consistent with adverse effects of this magnitude or even larger. Because there are no known nutritional benefits of trans fatty acids and clear adverse metabolic consequences exist, prudent public policy would dictate that their consumption be minimized and that information on the trans fatty acid content of foods be available to consumers."
So why do they continue to be prevalent? Well, there are a host of reasons, most economical. So you have to personally guard against them in your and your family's diet should you choose to.
I hope this has been of some help to those new to our low carb community. It's about being healthy and living a longer, better life. That's the bottom line we shoot for each and every day.
For Your Low Carb Holiday Pleasure...|
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Buy direct online or call 1-800-542-3230. Or for a store near you visit ketofoods.com.
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First, I would like to thank Lora for giving me this opportunity to contribute to the best Low Carb Newsletter on the net. "Thanks, Lora!"
I hope you all enjoy my rather unique style of cooking. I tend to break "the rules" regularly, while formulating recipes that are both easy and quick to prepare, that are easy to vary (so as to incorporate whatever ingredients you have on hand), and that call for the same basic ingredients time after time. When I want to cook, I do not want to have to go searching for some strange new ingredient every time. I want the recipe to go together easily, I want to dirty as few things as possible, and most of all, above all else, I want it to taste great. And I want it to be "truly" low in carbs. Most of my sweet recipes and snacks average less than 5 carbs per serving, with savory dishes coming in even lower. If you like the recipes you see here, you'll love my cookbook!
The following recipe makes two delicious loaves of quick breads, or five quart jars. Bread in a jar, you ask? WHAT? Yes, you heard that right! This is a delightful way to present any kind of quick bread for gift giving. This method requires no actual canning, but it will extend the shelf life of the bread for weeks. This is particularly handy when you wish to send a baked good by mail, and it also allows any recipient to not feel obligated to eat your offering right away, at a time when their house may already be overflowing with goodies. You can dress the jars up with a circle of cloth around the lid and some batting or cotton balls for padding, gathered with an elastic band, but I prefer to keep it simple and just affix a colorful, custom label to each jar. If you can get your kids to color you some labels, all the better! The label can be as simple as scratch paper you've written on and attached with tape, or you can buy full sized sheets of adhesive-backed stickers to customize and use with an ink-jet printer.
To bake a quick bread in a jar, use clean quart size wide-mouth "tapered" jars. Tapered jars are slightly wider at the mouth than at the bottom, and they will allow the bread to slide out easily for serving. They will be labeled as suitable "for Canning or Freezing". You should use new sealing flats, and you will need a ring closure for each jar. Oil the jars well. I like to drizzle a little oil in the bottom of each jar and then spread it around evenly using a pastry or barbecue brush. Fill jars with care, and use a wet, clean paper towel to remove any batter that may drip onto the rims or tops of the jars while you are filling them. You will need to adjust the cooking times and fill levels for each individual recipe, since results will vary depending on the density of each batter. (It can be helpful to bake off done test jar first.) Immediately after removing the jars from the oven, put the sealing flats in place on the top and hand-tighten the ring closure snugly (do not over-tighten). The steam that builds up inside the jar will seal the jar for you like magic!
This recipe is from "Cooking TLC: Truly Low Carb Cooking, Volume 2" which I am in the process of writing now, in hopes of a Fall 2002 publication date.
Volume 1 is available for immediate purchase at my site and makes a great gift for yourself, or others! (Special gift card inserts, custom autograph inscriptions, and direct mail-to-recipient options available at no added charge.)
ONE-BOWL CRANBERRY QUICK BREAD
(Click photo below to zoom)
For best results, when baking my recipes in loaf pans, grease the pans well and line the bottom with a piece of oiled parchment paper as well. Use paper liners in muffin tins and oil glass jars well. Allow loaf pans and muffins to cool in the pans for ten minutes, then run a knife around all the edges, remove from pans, and cool on racks. For longest shelf life, refrigerate this bread after cooling.
VERSION #1 (Using fresh or frozen cranberries):
Yield: 30 - two standard loaves with 15 slices per loaf, five quart jars with 6 slices per jar, or 30 muffins
125 calories, 9 grams fat (3 grams saturated) 4 grams carb, 1 gram fiber, and 5 grams protein, each.
VERSION #2 (Using dried cranberries):
Preheat oven to 350°F.
Prepare desired baking pans as needed.
In a large bowl, beat eggs. Add coconut milk, oil, cream, water, extract, and Splenda and blend well. Add salt, baking powder, protein powder, nut flour, and softened cranberries. Fold in the coconut, divide between pans, and bake: approximately 35-40 minutes for standard loaves, 20-25 minutes for jars, and 12-14 minutes for muffins.
Yield: 30 - two standard loaves with 15 slices per loaf, five quart jars with 6 slices per jar, or 30 muffins.
125 calories, 9 grams fat (3 grams saturated) 4 grams carb, 1 gram fiber, and 5 grams protein, each.
New This Week at CarbSmart.com |
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CarbSmart is happy to introduce the entire line of Walden Farms low carb/calorie free products. Choose from:
• Sugar Free Chocolate Chips 8 oz. and 16 oz. bags
They're here - just in time for your holiday baking - low carb, sugar free chocolate chips. Perfect for cookies, pies, cheesecakes, and all other desserts.
8 oz. bags: $5.49
16 oz. bags: $10.99
• Carbolite Chocolate Peanut Butter Bar
Less than 1 gram carbohydrates per serving. A great chocolate peanut butter snack.
List Price: $2.99
Our Price: $2.29 each or box of 24 for $49.20
• 10 Updated Low Carb Gift Baskets Including 2 New Beginners Low Carb Baskets •
There's still time to send the perfect low carb gift!
You have friends and family who would love a great low carbohydrate gift but you don't know what to buy. Make it easy on yourself and buy your low carbing friends and family members CarbSmart gift baskets. When you order CarbSmart gift baskets there's no traffic to fight, no trampling crowds, no wrapping, and no mailing. Simply place your order and we will mail your decorated gift basket to you or your loved ones!
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Cookies are ALWAYS are most asked for recipes at Christmas, so here are some very, very good ones. Remember, depending on the sort of cookies, because these are made without sugar, they don't always "spread" the same in the oven. (Cookies with sugar spread as the sugar melts into the fat/butter of the cookies.) So for those varieties you want to be flat, make balls and flatten with the palm of your hand.
Now, a few "Cookie Tips"
First up, I am reprinting my single favorite recipe for holiday cookies that I make EVERY year and which is the first one gobbled up by the crowd.
When I was a kid, I came to really love Pfeffernusse Cookies (Pepper Cookies.) Well, these sweet, crunchy treats did not seem to be something that I'd ever be able to enjoy again while low carbing, but as I've gotten more bold in my experimenting, I've been able to duplicate the old taste and texture extremely well. See if you agree!
Santa's Village Cookies
Rudolph's Pecan Sandies
Winter Snowflake Cookies
A Holiday Puzzle!
Are you exhausted from shopping, and baking, and decorating, and wrapping, and ... well, all those little tasks that are fun but stressful this time of year? Need a break?
For this issue of the newsletter I decided to do something a little different. I've put together something to have a little fun with. I have come up with a low carb "Kriss Kross" for our readers solving pleasure. The puzzle is composed of words familiar to those on a low carb regime, and a few holiday words thrown in for the sake and fun of the season.
You can solve the puzzle online or print it out for offline solving. Please let me know if you have problems with the puzzle. (You need to have Java enabled in your browser in order to view the puzzle.) Based on feedback, I may do a crossword puzzle for you with clues to the words to be solved.
I just love puzzles!
You can reach the puzzle by Clicking Here.
Again, remember, you need to have Java enabled in your browser in order to view the puzzle.
Have a Joyous Holiday, Keep Warm, and Shop Smart!
A Homemade Christmas
I need some help with Christmas gift ideas. I know it's kinda late, but it snuck up on me this year. I think because of the September 11th attack, I have been slow to get into the holiday mood.
For years I made sugary treats and candies for my friends and coworkers at Christmas. I have even done so for our Church group and for both our mailman and my stylist.
Thanks and Merry Christmas!
Dear Madison —
We always have ideas for gift giving... some our own, and plenty that others send us. So let's see what we can do.
First, for those recipients not low carbing, you can always give them thoughtful handmade gifts that are not edible... (By the way, low-carbers will love these too!) [grin]
Candy Cane Bath Salts
Place the remaining ingredients in a second bowl. Mix all ingredients well. Layer the red and white salts in a clear bottle or Jar. Half litre Naya water bottles work well because they have the stripes. tie with a ribbon and some small candy canes. This makes a great holiday gift for friends.
Cinnamon Spice Ornaments
They dry even quicker in a food dryer, and give your house a wonderful smell!
* The quality of this cinnamon doesn't have to be gourmet, as it won't be eaten. Stores like Dollar Stores, Odd Lots (or Big Lots) etc. often sell cheap cinnamon for as little as 40 to 50 cents for a large bottle.
Potpourri Pies :
(This is a great way to use up any old white flour you won't be needing in your low carb lifestyle!)
Make a batch of salt dough using:
If you like, you can also spray it with a lacquer spray before you remove it from the bottom of the tin. It will prolong the life of your "pie".
For the low carbers on your list, you can always make them holiday treats that fit our sugar free lifestyle.
Breads in Cans:
Choose one of our low carb festive bread recipes at the site:
Such as 'Banana Sour Cream Bread', 'Pumpkin Bread', or 'Eggnog Quick Bread' and bake them in clean empty cans (canned good cans). Spray the inside of the can with Pam and flour generously. Remove bread from can, wrap in plastic wrap. Place it in center of large square of colored cellophane. Draw up edges of cellophane and tie with curling ribbons.
Or fill festive tins or decorated mason jars with the following Holiday Nuts recipes:
Cinnamon Nut Mix
Carolina Spiced Pecans
Lastly, make a baskets of cookies. Use wicker type baskets, line with brightly colored napkins (you can get great REAL napkins in Pier 1 for this if you want to go all out) and fill with batches of pre-made low-carb cookies. Use the recipes in our cookie article above, or make the recipe below. Print out the recipes on pretty cards and include them with the gifts. They'll not only know the ingredients and carb counts, but if they love them, they can then make them themselves from then on!
(Hawaiian Christmas Cookies)
Happy Holidays from Low Carb Chocolates!
Thanks for all your letters, everyone! I get hundreds of
letters each week and try to answer as many as I can.
And Have a Very Merry Christmas and Happy Hanukkah!
Thanks for reading! Keep your suggestions and questions
coming in — we always want to hear from you! Remember, we
can't address every request and query, but the ones we hear
about the most or offer the greater potential to help others
will surely make their way here.|
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