Interesting study of Tokelau Island Migrants

As noted in a chapter called “The Science of the Carbohydrate Hypothesis” in the excellent book “Good Calories Bad Calories” by Gary Taubes, I was rather intrigued by the study of the Tokelau Island migrants. This is one of the most complete and comprehensive migration studies performed on nutrition and disease research. The study finds that despite a diet of over 50% fat (of which 90% was saturated primarily from coconuts), as well as fish and breadfruit, these people thrived and suffered from very little health problems. Then, when they begin to migrate over to the New Zealand mainland, they quickly begin to see increased rates of diabetes, hypertension, heart disease, gout, and cancer. To read more about this study, pick up your copy of “Good Calories Bad Calories” or read more discussion on this blog post at Whole Health Source.

Low Carb, Low Sugar Ice Cream Recipes

Looking for a great recipe for low carb, low sugar Ice Cream?

On my hunt to find a creamy, naturally tasting, low carb / low sugar vanilla ice cream recipe, that had a touch of custard taste, but not too much to scare off my not-so-fond of eggs husband, I developed these recipes. I have tried some with many more eggs, and didn’t care for the eggy flavor.

This really came out amazing!

Personally, I prefer the ice cream as soon as it comes out of the machine, its melty and just the right consistency, something like soft serve meets hard ice cream. However, if you want to allow the flavors to “ripen” chill it for 1-2 hours.

 

From between 5-8 net carbs per serving, they are a perfect fit for your lower carb, lower sugar lifestyle!

 

Links to recipes with complete instructional photos: 

Premium Vanilla Bean Ice Cream Recipe

Rich Chocolate Ice Cream Recipe

Creamy Bailey’s Frozen Custard Recipe

 

*Note- these recipes do call for a Ice Cream Maker. I adore my Cuisinart Automatic with Freezer bowl!

Low Carb Soup Ideas

Here are some delicious low carb soup ideas that are high in flavor, good fats and nutrients and provide comfort that you may be missing. Please click links below to view recipes.

Beef Noodle Soup

Broccoli & Cheese Soup

New England Clam Chowder 

 

For more great recipes like these, check out Full Flavored Low Carb Favorites Cookbook.

Low Carb Cocktails – Cosmo, Bloody Mary, Margarita!

 

Are you planning your annual holiday cocktail party and don’t want to ruin your low carb diet with sugary and too sweet drinks? Here are some great drink recipes for those who are watching their waistlines and don’t want to pay extra for expensive low carb mixers.

 

Click here for low carb, low sugar Sangria, Cosmo, Bloody Mary, Margarita cocktail recipes, all under 5 net carbs per serving or less!

Low Carb Pumpkin Custard

This dessert is spicy, creamy and delicious. It makes for a great hoiday dessert, especially for those looking to avoid too much sugar or carbs this holiday season. Serve warm or cold. Makes a terrific pumpkin pie alternative for those who don’t eat the crust. Optionally top with a dollop of whipped cream & Enjoy!

Recipe from “Full Flavored Low Carb Favorites” – On Sale for $12.99!

PUMPKIN CUSTARD

2 1/2 c. half & half cream

5 large egg yolks

1/2 c. sugar substitute

1 tsp. cinnamon

1/2 tsp. nutmeg, ground

1/4 tsp. cloves, ground

1 (15 oz) can pumpkin puree

 

Preheat oven to 350^ F. Grease a shallow 2 quart baking dish. In a small saucepan, bring cream to a light simmer; set aside. In a medium mixing bowl, beat egg yolks, sugar substitute, cinnamon, nutmeg and cloves. Mix in pumpkin and warm cream. Pour mixture into baking dish. Set dish in a larger baking pan filled 1/2 way with hot water. Bake for 45 minutes or until set. Serve warm or chill before serving. Yield: 6 servings. 

Amount per serving: Calories: 204, Total Fat 15.5g, Saturated Fat 8g, Carbohydrates 11.5g, Dietary Fiber 2.4g, Net Carbohydrates 9g, Protein 6g.

 

Click here for more great low carb and south beach diet recipes!

5 Star Low carb Mini Cheesecakes with Sour Cream topping

These little cheesecakes are so decadent and are easy to prepare! They also make for a great, colorful presentation!

Instead of a big cheesecake, you can have fun putting different colored topping on for the holiday season- such as a little red or green food coloring to make them festive! A huge hit at all my holiday and non-holiday parties throughout the year. Best of all, they’re South Beach and low carb diet friendly!

Click here for recipe

Come back & Let me know what you think! Aside from my family and friends loving them, they were rated 10 out of 10 on lowcarbfriends site. They make a fabulous low carb dessert! Kids love them too.

Grandma’s Oatmeal Raisin Cookies

If you are watching your sugar and carbs feel free to use recipe as-is. If not, you can use regular and brown sugar in place for equally delicious cookies. (Just be sure to add to the calorie and carb count). Recipe from “Full Flavored Low Carb Favorites“.

Enjoy! 

Ingredients

1/2 cup sugar substitute 
1/4 cup light brown sugar or Splenda Brown Sugar (optional, may substitute sugar substitute for reduction of 
carbs) 
1/4 cup butter (or margarine), room temp 
2/3 cup whole wheat flour 
1 tsp baking powder 
1/2 tsp salt 
1/2 tsp cinnamon, ground 
1 large egg, beaten 
1 tsp vanilla extract 
1 cup rolled oats 
1/4 cup raisins 
1/4 cup chopped nuts or sugar free chocolate chips (optional)

Preheat oven to 350^. Grease a large cookie sheet. In a medium bowl, stir together sugar substitute and brown sugar. Add butter and mash with fork until creamed and incorporated. Sift together the flour, baking powder, salt, and cinnamon; stir into the butter-sugar mixture. Add egg, vanilla extract, rolled oats, raisins and chopped nuts or chocolate chips (if desired); stir until combined.    

Drop by rounded teaspoonfuls onto greased cookie sheet. Bake for 10-12 minutes or until golden. Allow cookies to cool slightly. Yield: 24 Servings.

Amount per serving: Calories: 72, Total Fat: 3.4 g, Saturated Fat 1.4g, Carbohydrates: 8.65g, Fiber .96g, Net Carbohydrates: 7.69 g, Protein: 2 g.

Want to view even more great, low carb recipes? Check out our Recipes page!

The South Beach Diet Supercharged

Book Review

 

The South Beach Diet SUPERCHARGED

The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life 

This book is the most recent in the series of books and cookbooks from cardiologist Dr. Arthur Agatston. It is a great value and differs from the original South Beach Diet book in that it contains 3 phases for exercise and working out, to coincide with the 3 phases of the diet. The excercise plans combine 20 minutes of daily high and low intensity working out. There are new meal plan ideas for the first 2 phases as well. (The 3rd phase is unrestricted, allowing for occasional treats).

There is a section for the latest new nutritional research and it also features great Testimonials throughout which are very inspiring, both to those new to South Beach as well as those familiar and already on board with the plan. The Q&A part addresses many questions that the readers may have.

As many reduced carb and sugar programs, the South Beach diet is appealing since it does not require calorie counting, complicated formulas or expensive classes. Many who are new to reduced carb programs will be delighted to know they can eat until they are full, and are encouraged to eat in fact. It is a very simple program encouraging good carbs and good fats. The book is motivational and encouraging, perfect to “Supercharge” your weight-loss today! CLICK HERE TO READ MORE REVIEWS!

Happier, Healthier Holiday Recipes

Looking for healthy, low carb holiday recipes?

I don’t know about you, but this year the holidays couldn’t seem to come soon enough! Possibly due to the escapism or nostalgia associated with the traditions, which are a welcome relief from economic and political news. If you are like me, however, the holidays always present a challenge. A time of consumption and decadence- beverages, carbs, decadent sugary desserts- oh my! 

However, If you are hosting Thanksgiving or Christmas dinner, it doesn’t have to be a diet killer! 

Lets take a look at some great healthy holiday cookbooks that will please every diet and pallet this holiday season and kick off the new year without a lot of guilt or excess pounds!

 

The South Beach Parties & Holidays Cookbook

The South Beach Diet Parties and Holidays Cookbook: Healthy Recipes for Entertaining Family and Friends

As you may know from recent posts, I am a fan of the lower carb lifestyle, especially the South Beach diet plan. This is a excellent resource for those of us who are entertaining this holiday season, and who don’t want to serve the “same ol same ol” at this years holiday party. 

What’s great about this cookbook is that you can use it year round- be it for the holidays (Christmas dinner or a Passover seder), or for summertime BBQ’s and year round entertaining! There are great make-ahead suggestions, “mocktail” recipes (non alcoholic cocktails) as well as ideas for leftovers. It has pretty holiday themed pictures and ideas for tablescapes and centerpieces.

It is organized and has a good layout. The book consists of 2 sections: Festive parties (Super Bowl Bash to a Baby Shower) and Holidays throughout the year. It is sure to satisfy everyones cravings and please even the most critical of pallets, as well as keep South Beacher’s and low carber’s happy this holiday season! CLICK HERE TO READ MORE REVIEWS.

 

Low Carb Comfort Food Cookbook

The Low-Carb Comfort Food Cookbook

Drs Michael and Mary Eades, Author of the terrific and popular diet book Protein Power, created this great cookbook in 2002 to present protein power dieters with two things that most think can’t go together: Low carb and Comfort Food! This cookbook is not specifically a holiday cookbook, however many of the recipe ideas lend themselves to perfect holiday time “yummy” comfort foods that you and your guests may be craving. This book is great for year round “comfort”, and ideal for pre or post holiday slimming for those family gatherings and photos.

There are a LOT of recipes- over 300! Including: Pumpkin spice cookies, low carb breads, soups, spreads, gravies, comforting casseroles, fried chicken, Nutty Cinamon Buns, Almond thins with Crab dip, Key Lime Pie, Strawberry shortcake and even Chocolate Truffles! Amazing and a must have for every low carber! Bake up one of the great desserts to bring to your next holiday gathering to help keep you on track! CLICK HERE TO READ MORE REVIEWS.

 

Low Carb Baking and Dessert Cookbook

The Low-Carb Baking and Dessert Cookbook

Holidays bring warm memories of baking and decorating cookies with family and friends. This is a fantastic cookbook for those who miss sweets and who love to bake – which all low carbers know can be a challenge. In 2004, Ursula Solom, co-author of the aforementioned The Low-Carb Comfort Food Cookbook, published this baking and dessert cookbook.

Even novice cooks will have an easy time baking with the help of these great recipes. From buttery biscuits, to cookie and blueberry pie cravings, this book is sure to please even the sweetest sweet tooth! These recipes will not disappoint, and are a great accompaniment to your low carb diet this holiday season. CLICK HERE TO READ MORE REVIEWS.

 

 

Full Flavored Low Carb Favorites 

Full Flavored Low Carb Favorites

Published in 2005 with the help of a CIA graduate from NY, this cookbook is chock full of excellent recipes designed for a plethora of low carb, low sugar and diabetic diets. It is very flexible allowing the cook to prepare favorite recipes that they may be missing, without complicated ingredients or skills. It is perfect for the holiday season and entertaining.

There is a section devoted to Cocktail Beverages (Phase 2) including a delicious Citrus-Berry Sangria, Crazy Cosmo, Bloody Mary, Amaretto Liqueur and more. The appetizer section was designed for entertaining including Cheese crackers, Chicken Cordon Bleu rolls, Cocktail meatballs in sweet sauce a fabulous 7 layer Mexican Dip and so much more! The desserts feature the amazing Mini Cheesecakes with Sour Cream Topping (so easy to bake) and must try Grandma’s Oatmeal Raisin Cookies.

There is a section for special Napkin Folding techniques that will WOW your guests, and a very handy Table setting guide inside the front cover for Buffet, Luncheon and Formal Dinner settings! CLICK HERE TO READ MORE REVIEWS.

 

Atkins Holiday Recipes

Atkins Holiday Recipes: Celebrate the Season with More Than 160 Low-Carb Dishes 

One of the forefathers of the low carb movement, Dr. Atkins published his original diet book Dr. Atkin’s Diet Revolution over 25 years ago, followed by the very popular Dr. Atkins’ New Diet Revolution. If you are following a low carb diet, such as Atkins, and want a cookbook that provides decadent party and entertaining ideas, this cookbook is for you! Full of great recipes and beautiful, eye catching photos, it makes for not just a great holiday cookbook, but theres no reason to keep these recipes strictly for the holidays! It makes a great a year round entertaining resource.

CLICK HERE TO READ MORE REVIEWS.

South Beach Diet Cookbook Review

Cookbook Review

The South Beach Diet Cookbook

The South Beach Diet Cookbook is a must have for any South Beacher. I was elated when he released this cookbook a few years ago, which still serves as a great accompaniment to the diet and lifestyle. Its perfect if you are looking for a great cookbook that doesn’t require you to sacrifice taste and “good eats” for your waist line. This cookbook contains over 200 recipes, designed for all 3 phases of the plan. Whether you love to cook, or are a busy person always on the go, you are sure to find some favorite recipes in this book.

Some have commented that some of the recipes can call for a few too many ingredients or that it leans more on the gourmet side. Personally, short and simple recipes have their place, as do more intricate recipes that require great flavor and taste. Since I am not afraid of using more ingredients to have it taste great, I really enjoy this book. Don’t get me wrong- this is not a advanced level cookbook! I found most ingredients listed very easy to find in your local grocery store. However, If you are short on time, you might want to check out The South Beach Diet Quick & Easy (30 Minute’s or less) Cookbook. 

The main key about this book is there are a lot of recipes! From simple, to more complex, you are sure to find your favorites. You can easily entertain with this book as well as keep your whole family happy (and healthy) without them even knowing it! The vegetarian options are great as well.

I personally prefer the large print edition, (despite having perfect vision), I always struggle with following along with recipe books that have small print when you can easily glance away and loose your place. The only criticism I might have is that although the recipes are divided into Phase 1, 2 and 3, they are not grouped together, so one has to check each recipe to discover which phase it is suitable for- a mild inconvenience for a terrific cookbook! (Note: He does outline the phases in the Index of the book for each Meal ie: Breakfast: Phase 1, 2, 3).

Some of my personal favorites are the Sausage & Cheese Breakfast cups, Beef Fondue, Chicken Mole, Black Cherry Baked Apples (Phase 2) and the Flourless Chocolate Cake with Almonds (Phase 3).

Click here read more reviews or to order this book.