HO, HO, HO, and Merry Christmas! I am practically giving away this great package of tales to read to the little ones just in time for the holidays:
BIG BOOK OF CLASSIC CHRISTMAS TALES
Christmas at Fezziwig's Warehouse - Charles Dickens
The Fir-Tree - Hans Christian Andersen
The Christmas Masquerade - Mary E. Wilkins Freeman
The Shepherds and the Angels - Adapted from the Bills
The Telltale Tile - Olive Thorne Miller
Little Girl's Christmas - By Winnifred E. Lincoln
A Christmas Matinee - M.A.L. Lane
Toinette and the Elves - Susan Coolidge
The Voyage of the Wee Red Cap. By Ruth Sawyer Durand
A Story of the Christ-Child (a German Legend for Christmas Eve) - Elizabeth Harrison
Jimmy Scarecrow's Christmas - Mary E. Wilkins Freeman
Why the Chimes Rang - Raymond McAlden
The Birds'Christmas (founded on fact) - F.E. Mann
The Little Sister's Vacation - Winifred M. Kirkland
Little Wolff's Wooden Shoes - Francois Coppee, adapted and translated by Alma J. Foster
Christmas in the Alley - Olive Thorne Miller
A Christmas Star - Katherine Pyle
The Queerest Christmas - Grace Margaret Gallaher
Old Father Christmas - J.H. Ewing
A Christmas Carol - Charles Dickens
How Christmas Came to the Santa Maria Flats - Elia W. Peattie
The Legend of Babouscka - From the Russian Folk Tale
Christmas in the Barn - F. Arnstein
The Philanthropist's Christmas - James Weber Linn
The First Christmas-Tree - Lucy Wheelock
The First New England Christmas - G.L. Stone and M.G. Fickett
The Cratchits' Christmas Dinner - Charles Dickens
Christmas in Seventeen Seventy-Six - Anne Hollingsworth Wharton
Christmas Under the Snow - Olive Thorne Miller
Mr. Bluff's Experience of Holidays - Oliver Bell Bunce
Master Sandy's Snapdragon - Elbridge S. Brooks
A Christmas Fairy - John Strange Winter
The Greatest of These - Joseph Mills Hanson
Little Gretchen and the Wooden Shoe - Elizabeth Harrison
Big Rattle - Theodore Goodridge Roberts
AND
50 Children’s Christian Stories-that teach values from the Bible
Daddy the Superhero
Sharks
The Window in Time
Bad Imaginary Friend
The Rumor with Furry Feet
Fat Wally and the Piggies
AND MANY MORE!!!
CLICK HERE TO ORDER NOW FOR ONLY $1 BEFORE THE PRICE GOES UP!
Monday, December 17, 2007
Saturday, November 17, 2007
Master Cleanse / How to make the lemonade
The Master Cleanse detox diet, also known as the Lemonade Diet was created by Stanley Burroughs in 1941 and made popular by Peter Glickman through his book Lose Weight, Have More Energy and Be Happier in 10 Days, which promotes Burroughs' regimen to a modern audience.
BUY the Master Cleanse book (ebook format) for only $3! (Normally sells for $10-20)
BUY the Master Cleanse book (ebook format) for only $3! (Normally sells for $10-20)
Wednesday, October 31, 2007
Self-talk
If you have tried every diet on the planet, every exercise
program from the latest fitness guru and repeatedly failed to achieve
your weight loss goals you probably need a “check up from the neck
up.”
Successful weight loss doesn’t just happen. It took more than a
few days to reach the point where you are at right now. Give yourself
a break and expect it to take awhile before you see measurable
results. Take a leap of faith and follow some basic principles.
Begin with your “self talk.” This is the conversation that runs
through your brain continuously. What kind of conversation do you
have with your self talk? What type of negative self talk has kept you
from reaching your goals in the past?
program from the latest fitness guru and repeatedly failed to achieve
your weight loss goals you probably need a “check up from the neck
up.”
Successful weight loss doesn’t just happen. It took more than a
few days to reach the point where you are at right now. Give yourself
a break and expect it to take awhile before you see measurable
results. Take a leap of faith and follow some basic principles.
Begin with your “self talk.” This is the conversation that runs
through your brain continuously. What kind of conversation do you
have with your self talk? What type of negative self talk has kept you
from reaching your goals in the past?
Saturday, October 27, 2007
Falling in love again- my new love
I've fallen in love- very unexpectedly. At my age, it's unusual to have this happen, especially so suddenly.
(Sighs, swoons, smiles and hugs self)
But, things crept up and I made some lifestyle changes
and now, I have fallen in love
- with RAW PAPAYA!!!!!
HA-HA! I am sitting here laughing, imagining all the people who are reading this and freaking out thinking that Jim and I had split up. HA-HA-HA-HA-HA!!
Yes, I bought a 5 pound raw papaya at Publix earlier this week, and it has fed me for three days. I got the idea from seeing Joanna Lumley on a British TV show similar to "Survivor" except she was on an island alone. She is a vegetarian, and after several days of rice cooked in veggie bouillon, she dug up a wild Yam and found wild Papaya growing in the island. it really looked lush when she cut it open, and I remember her saying "That's the best food in the world" when she took a bite! It really ranks up there as at least one of the best. Also satisfies my sweet tooth, and contains papain, which is a natural digestive enzyme.
Noticing no chest pains and very few headaches this week. Not even my "Normal" headache of the day. BIG change from when I was eating mostly Bertolli frozen pasta dishes. I still cook them for Jim, and have a tiny tea saucer with a bit, so I don't feel deprived. I'm about 75-80 % raw foods.
I got paid today, so I will be back for more papaya later today. YUM-O!
(Sighs, swoons, smiles and hugs self)
But, things crept up and I made some lifestyle changes
and now, I have fallen in love
- with RAW PAPAYA!!!!!
HA-HA! I am sitting here laughing, imagining all the people who are reading this and freaking out thinking that Jim and I had split up. HA-HA-HA-HA-HA!!
Yes, I bought a 5 pound raw papaya at Publix earlier this week, and it has fed me for three days. I got the idea from seeing Joanna Lumley on a British TV show similar to "Survivor" except she was on an island alone. She is a vegetarian, and after several days of rice cooked in veggie bouillon, she dug up a wild Yam and found wild Papaya growing in the island. it really looked lush when she cut it open, and I remember her saying "That's the best food in the world" when she took a bite! It really ranks up there as at least one of the best. Also satisfies my sweet tooth, and contains papain, which is a natural digestive enzyme.
Noticing no chest pains and very few headaches this week. Not even my "Normal" headache of the day. BIG change from when I was eating mostly Bertolli frozen pasta dishes. I still cook them for Jim, and have a tiny tea saucer with a bit, so I don't feel deprived. I'm about 75-80 % raw foods.
I got paid today, so I will be back for more papaya later today. YUM-O!
Friday, October 26, 2007
Raw food diet- starting week two
So, I am still feeling pretty well. Got my Chocoloate flavored protein powder from the Raw Reform store. I was looking forward to mixing it up with ice and cold water and making something like milkshakes. UGH!!!! It was so bitter. It is made from raw Brazil nuts, raw hemp seeds (heh-heh) 
, raw cacao, raw maca powder, and a few other wonderfully healthy foods. A spoon full of honey went a long way to making it something palatable.
Blood pressure feels like it's down- keep forgetting to have a reading taken. Headaches are not as severe and no chest pains so far this week- very minimal chest pains last week. Compared to a month ago, this is a miraculous improvement, especially done by diet only and no surgery or prescription drugs.
, raw cacao, raw maca powder, and a few other wonderfully healthy foods. A spoon full of honey went a long way to making it something palatable.Blood pressure feels like it's down- keep forgetting to have a reading taken. Headaches are not as severe and no chest pains so far this week- very minimal chest pains last week. Compared to a month ago, this is a miraculous improvement, especially done by diet only and no surgery or prescription drugs.
Raw Food Diet- day seven
So, it's day seven. My daughter came for a surprise visit today! 
Cooked for Jim and Becca, who came down from Gainesville, and wasn't tempted to eat what they did. Had mostly raw fruits and veggies- whole box of grape tomatoes and a banana today, and some sushi. Sushi is partially cooked, and I do notice the difference after eating it- blood pressure goes up a bit, usually comes down when I drink a bunch of water. it would be best to go 100 percent raw, but my body isn't ready for it on a long term basis- so, I am sticking with 70-80 percent raw for right now. Still haven't eaten bread for a week, no milk products except for a teaspoonful of Jim's Pumpkin eggnog (so I could taste it and not feel deprived). Noticing that I can take a TASTE of something and then leave it alone without eating or drinking the whole thing. That's different!
Watched part of another Angela Stokes video over the weekend. It made a good point-quoted from the Essenes that "if you eat life you get life, and if you eat death, you get death".
Cooked for Jim and Becca, who came down from Gainesville, and wasn't tempted to eat what they did. Had mostly raw fruits and veggies- whole box of grape tomatoes and a banana today, and some sushi. Sushi is partially cooked, and I do notice the difference after eating it- blood pressure goes up a bit, usually comes down when I drink a bunch of water. it would be best to go 100 percent raw, but my body isn't ready for it on a long term basis- so, I am sticking with 70-80 percent raw for right now. Still haven't eaten bread for a week, no milk products except for a teaspoonful of Jim's Pumpkin eggnog (so I could taste it and not feel deprived). Noticing that I can take a TASTE of something and then leave it alone without eating or drinking the whole thing. That's different!Watched part of another Angela Stokes video over the weekend. It made a good point-quoted from the Essenes that "if you eat life you get life, and if you eat death, you get death".
Monday, October 22, 2007
Raw Food Diet- day six
Had some sushi last night, as a dinner treat. Not entirely raw- the veggies and seaweed roll inside were raw but the rice and crabmeat filling were cooked. Felt a little sleepy after I ate it- maybe the carbs from the rice.
Body is still detoxing- had that funny metallic taste in my mouth when I went to sleep.Little bit of nausea in the afternoon that prevented me from donating blood. Probably just as well- the giveaway was a free buffet at Homer's, and I don't know how I would have reacted when confronted with the dessert cart, the home-baked breads, etc. Jim told me when he got home that there wouldn't have been much there that I could have eaten on a raw food diet anyway-salad, some peaches, and that was about it.
Ordered some goodies from The Raw Reform Food Store- some chocolate-flavored power made from all kinds of raw food sources (plant, not diary). Figured it would help me with my chocolate cravings. Also ordered raw pistachios (my favorite nut) and pepitas with a Mojito flavoring-YUM-O!
Body is still detoxing- had that funny metallic taste in my mouth when I went to sleep.Little bit of nausea in the afternoon that prevented me from donating blood. Probably just as well- the giveaway was a free buffet at Homer's, and I don't know how I would have reacted when confronted with the dessert cart, the home-baked breads, etc. Jim told me when he got home that there wouldn't have been much there that I could have eaten on a raw food diet anyway-salad, some peaches, and that was about it.
Ordered some goodies from The Raw Reform Food Store- some chocolate-flavored power made from all kinds of raw food sources (plant, not diary). Figured it would help me with my chocolate cravings. Also ordered raw pistachios (my favorite nut) and pepitas with a Mojito flavoring-YUM-O!
Sunday, October 21, 2007
Raw Food Diet- day five
It is SO nice not to have my heart thumping like it is going to jump out of my chest when I go to bed. I'm going to check my blood pressure today, but I know it is down. For the first time since I started this, I had a little bit of ice cream craving, but it was mouth hunger, and I stayed the course.
Think I will not post every single day. The transition went smoothly.
Ordered some goodies from The Raw Reform food store- some chocolate-flavored power made from all kinds of raw food sources (plant, not diary). Figured it would help me with my chocolate cravings. Also ordered raw pistachios (my favorite nut) and pepitas with a Mojito flavoring-YUM-O!
Just can't believe how peaceful and kind I feel.
Think I will not post every single day. The transition went smoothly.
Ordered some goodies from The Raw Reform food store- some chocolate-flavored power made from all kinds of raw food sources (plant, not diary). Figured it would help me with my chocolate cravings. Also ordered raw pistachios (my favorite nut) and pepitas with a Mojito flavoring-YUM-O!
Just can't believe how peaceful and kind I feel.
Saturday, October 20, 2007
Raw Food Diet- day four
OK, so it's day four. I've modified things to result in an 80% raw food diet. This is the way the woman who inspired me did it when she started out. Probably better, because yesterday was another day of body detox. REALLY glad I work from home! 
One thing I have been reading about is how a raw food diet helps to "raise your vibrations". This fits in with all of the Secret/Law of Attraction works I have been reading and studying. For the last two years, I've been trying to program my mind with better thoughts through psycho-cybernetics, and the old Law of Attraction texts by Wattles and Atkinson, upon which "the Secret" is based. I've noticed that the more raw food I eat, the kinder and more at peace I feel. Those of you who know me from the business world are very familiar with my competitive Type-A personality and my not taking "No" for an answer when I get a sales prospect on the phone. It's almost like a new personality for me-more relaxed and happy and accepting. But it's on a much higher spiritual level than my college stoner/partier personality that my OLD friends remember from 30 years ago. My head is clear, and it's a real inner peace, not a chemically-induced one.
I did have a (cooked) salmon salad on raw greens with raw string beans from Panera Bread yesterday, with an apple as my side dish. Yum-O!! I noticed after I ate the salad that I felt sleepy and took an afternoon nap- thinking there was sugar in the dressing. Had a tiny headache and a little nausea in the evening, but much less than the day before.
One thing I have been reading about is how a raw food diet helps to "raise your vibrations". This fits in with all of the Secret/Law of Attraction works I have been reading and studying. For the last two years, I've been trying to program my mind with better thoughts through psycho-cybernetics, and the old Law of Attraction texts by Wattles and Atkinson, upon which "the Secret" is based. I've noticed that the more raw food I eat, the kinder and more at peace I feel. Those of you who know me from the business world are very familiar with my competitive Type-A personality and my not taking "No" for an answer when I get a sales prospect on the phone. It's almost like a new personality for me-more relaxed and happy and accepting. But it's on a much higher spiritual level than my college stoner/partier personality that my OLD friends remember from 30 years ago. My head is clear, and it's a real inner peace, not a chemically-induced one.
I did have a (cooked) salmon salad on raw greens with raw string beans from Panera Bread yesterday, with an apple as my side dish. Yum-O!! I noticed after I ate the salad that I felt sleepy and took an afternoon nap- thinking there was sugar in the dressing. Had a tiny headache and a little nausea in the evening, but much less than the day before.
Friday, October 19, 2007
Raw food diet- Day three
Well, it's Day Three. Had to take a BC powder yesterday, as the "platter of discomfort" resting on the top of my head became a "manhole cover of pain" as the day wore on.
I've noticed that I am moving around more easily. I didn't have to brace myself against the car door and seat and push my self out of the car last night- I stepped out normally. Also, my exercise routine is easier- I was able to do 50 jumping jacks in the pool in one set- usually, it is 20 to 30, and three to four sets to make 100.
I laid off the carrots yesterday and didn't have the funny metallic taste or the nausea. Maybe I ate too much of a good thing. Got some bananas last night, which contain potassium - good for the heart! Also, the chest pains have pretty much disappeared- a huge improvement over two- three weeks ago, when I thought I was going to the hospital.
So, I'm off to find raw sunflower seeds in Sebring. I'm missing New Port Richey-talked to Jim about moving back there last night before we went to sleep, but with the way the real estate market is now, we are pretty much stuck here until we win some lottery money.
I've noticed that I am moving around more easily. I didn't have to brace myself against the car door and seat and push my self out of the car last night- I stepped out normally. Also, my exercise routine is easier- I was able to do 50 jumping jacks in the pool in one set- usually, it is 20 to 30, and three to four sets to make 100.
I laid off the carrots yesterday and didn't have the funny metallic taste or the nausea. Maybe I ate too much of a good thing. Got some bananas last night, which contain potassium - good for the heart! Also, the chest pains have pretty much disappeared- a huge improvement over two- three weeks ago, when I thought I was going to the hospital.
So, I'm off to find raw sunflower seeds in Sebring. I'm missing New Port Richey-talked to Jim about moving back there last night before we went to sleep, but with the way the real estate market is now, we are pretty much stuck here until we win some lottery money.
Thursday, October 18, 2007
Raw Food Diet- day two
Well, it's day two. I have read that my body will go through a detox and cleansing for the first week or so of doing this, and that is what is happening today. I'm glad that I work from home.
I woke up with a mild headache this morning- nothing like the grinding migraines that I get from my neck injury. Just feels like a platter of discomfort (can't really call it pain after what I have been through) is resting on top of my head.
Noticed that when I went to bed last night, I felt better- more alert, lighter. I haven't felt hungry enough to eat yet today, but will probably dive into the celery after I finish this blog posting. I did notice a funny metallic taste in my mouth, kind of like a bitter carrot. Woke up in the middle of the night with some nausea, which subsided. Maybe I will lay off the carrots today and eat the apples and celery instead. Also noticed that I moved around more easily and I didn't have as much stiffness in my joints as before I started this.
So, we will do this thing one day at a time.
I woke up with a mild headache this morning- nothing like the grinding migraines that I get from my neck injury. Just feels like a platter of discomfort (can't really call it pain after what I have been through) is resting on top of my head.
Noticed that when I went to bed last night, I felt better- more alert, lighter. I haven't felt hungry enough to eat yet today, but will probably dive into the celery after I finish this blog posting. I did notice a funny metallic taste in my mouth, kind of like a bitter carrot. Woke up in the middle of the night with some nausea, which subsided. Maybe I will lay off the carrots today and eat the apples and celery instead. Also noticed that I moved around more easily and I didn't have as much stiffness in my joints as before I started this.
So, we will do this thing one day at a time.
Wednesday, October 17, 2007
Saving my Life
I am going to try a raw food diet. It is the only thing I know to do to try and save my life. The last two weeks I have been plagued with chest pains, including a couple I thought were going to be the "widower-makers". I felt the numbness in my left arm once, and the funny feeling in the left side at the back of my skull, meaning that I was having a mini-stroke.
This is a clear warning that if I am going to have very much of a future at all, I need to change my ways. I need to lose a lot of weight. I can't do low-carb any more, as I have griping muscle spasms after only five days- pity, because I lost 60 pounds on low-carb a few years ago, and was never hungry. I no longer smoke pot- it's been two years now- so, that helps with my breathing. But when I was up in NJ for Shane's wedding, it was a challenge to get around in the airport and pick up my baggage, and then getting up and down the stairs more than once or twice a day to get to the room I was staying in got to be a real chore. I dress well for an overweight woman, but I would look a lot better if there were less of me.
However, vanity isn't the main motivation here. I don't want to end up like my mother, who was only four years older than I am now when she had her first major heart attack. I've already dealt with the results of a "mild" stroke. It took me two years to recover, and I am still not the same and will never be the same.
I'm trying to avoid open heart surgery. I have had friends and "frenemies" who have had bypass surgery. One woman who was my age died a few years later because the stents we not put in correctly and they leaked. She left behind a grieving partner and two young children. My kids are adults, but I think they still want me around. I know that my husband does.
So, today for our main meal, I cooked Bertolli Shrimp and Pasta. It will be my last cooked meal until the Thanksgiving Holiday. I am going 100 percent raw foods, in an effort to save my life, bring down my blood pressure, get rid of about 90 pounds, stop wheezing and snoring when I sleep (according to Jim), and hopefully keep my heart from giving up and going on strike. I will do this the same way that I gave up smoking pot after 31 years of heavy use- one day at a time.
Here's a good web site, if anyone wants to know more:
Raw Foods Diet made EZ
As I listen to the wonderful voice of Paul Potts, I know that I literally have One Chance to get this right before my excesses kill me.
This is a clear warning that if I am going to have very much of a future at all, I need to change my ways. I need to lose a lot of weight. I can't do low-carb any more, as I have griping muscle spasms after only five days- pity, because I lost 60 pounds on low-carb a few years ago, and was never hungry. I no longer smoke pot- it's been two years now- so, that helps with my breathing. But when I was up in NJ for Shane's wedding, it was a challenge to get around in the airport and pick up my baggage, and then getting up and down the stairs more than once or twice a day to get to the room I was staying in got to be a real chore. I dress well for an overweight woman, but I would look a lot better if there were less of me.
However, vanity isn't the main motivation here. I don't want to end up like my mother, who was only four years older than I am now when she had her first major heart attack. I've already dealt with the results of a "mild" stroke. It took me two years to recover, and I am still not the same and will never be the same.
I'm trying to avoid open heart surgery. I have had friends and "frenemies" who have had bypass surgery. One woman who was my age died a few years later because the stents we not put in correctly and they leaked. She left behind a grieving partner and two young children. My kids are adults, but I think they still want me around. I know that my husband does.
So, today for our main meal, I cooked Bertolli Shrimp and Pasta. It will be my last cooked meal until the Thanksgiving Holiday. I am going 100 percent raw foods, in an effort to save my life, bring down my blood pressure, get rid of about 90 pounds, stop wheezing and snoring when I sleep (according to Jim), and hopefully keep my heart from giving up and going on strike. I will do this the same way that I gave up smoking pot after 31 years of heavy use- one day at a time.
Here's a good web site, if anyone wants to know more:
Raw Foods Diet made EZ
As I listen to the wonderful voice of Paul Potts, I know that I literally have One Chance to get this right before my excesses kill me.
Tuesday, October 16, 2007
Weight Loss Surgery: Preventing the Health Risks
If you have been watching your weight go up and you are worried about the rising pounds, you may be wondering whether weight loss surgery really works. Is it possible to prevent future weight gain by putting yourself on a well-known weight loss surgical operation?
Today, weight loss surgeries are gradually gaining recognition when it comes to losing weight. Many health experts contend that people who are excessively overweight or has slower metabolism would normally require some surgical operations.
Surgery at Present
The greatest progress in the care of the surgical patient has taken place since the beginning of the present century. An increasing knowledge of disease and disorder as a result of research has permitted the development of many diagnostic aids. Some of these depend upon roentgenograms, laboratory procedures such as chemical, bacteriologic, and pathologic determinations, as well as monitoring devices and computer aids.
Hence, the result is that the diagnosis of disease and disorder is made with more exactness and certainty than was possible from the simple clinical examinations of previous days.
That is why people who wish to undergo weight loss surgery should no longer be afraid of the procedure because high clinical standards are now being implemented in every surgical operation.
The Concept of Weight Loss Surgery
Health experts contend that weight loss surgery is a major surgery. One of the most common reasons why people would like to lose weight is to enhance their physical attributes. However, it should not be the underlying motivation that they should undergo the process of weight loss surgery.
What people do not know is that weight loss surgery is especially generated to help obese people live longer, healthier, and better.
That is why it is important for an individual to meticulously analyze his or her situation, do some research about the process, and analyze if weight loss surgery is the ultimate choice for his or her physiological condition.
Moreover, it is important to gather further information about weight loss surgery by consulting an experienced and knowledgeable bariatric surgeon or even just an expert family physician who knows the ins and outs of weight loss surgery.
In addition, the patient should also consult the other health experts such as the psychiatrist and dietician with regards to some psychological advices on long-term goals after the operation.
Generally, patients who have undergone weight loss surgery are said to be successful if they were able to lose 50% or more of their extra body weight and will be able to maintain that condition for the next five years or so. However, the results of the operation may still vary depending on the clinical information of the patient and the skills of the bariatric surgeon.
Normally, the patient will be able to lose at least 30% to a maximum of 50% during the first six months after surgery; and within the year after the operation, the patient has the potential of losing weight up to a maximum of 77%.
Best of all, people who were able to loss weight through surgical operations can actually maintain a continuous weight loss of up to 50% to 60% in the next 10 to 14 years after surgery.
Factors to Consider
As with the other weight loss management programs, there are many factors to consider before the patient should decide to undergo weight loss surgery.
Consequently, the actual weight that will be lost is reliant on the weight before surgery, surgical procedure, patient s age, capability to exercise, total health condition of the patient, dogged determination to maintain the necessary follow-up nurture, and the enthusiasm to succeed with the help of their family, friends, and their colleagues.
If you have just put on a few extra pounds and want to avoid gaining more, these weight loss surgeries for better health may seem convincing. But, in addition to being convinced, you may also have to take some action to ensure that your weight does not creep upward.
Therefore, it can be concluded that losing weight is not just a question of deciding to be strong-willed and determined or upbeat and positive. Lifestyle changes are where it is at for long-term success with your weight especially after weight loss surgery.
Today, weight loss surgeries are gradually gaining recognition when it comes to losing weight. Many health experts contend that people who are excessively overweight or has slower metabolism would normally require some surgical operations.
Surgery at Present
The greatest progress in the care of the surgical patient has taken place since the beginning of the present century. An increasing knowledge of disease and disorder as a result of research has permitted the development of many diagnostic aids. Some of these depend upon roentgenograms, laboratory procedures such as chemical, bacteriologic, and pathologic determinations, as well as monitoring devices and computer aids.
Hence, the result is that the diagnosis of disease and disorder is made with more exactness and certainty than was possible from the simple clinical examinations of previous days.
That is why people who wish to undergo weight loss surgery should no longer be afraid of the procedure because high clinical standards are now being implemented in every surgical operation.
The Concept of Weight Loss Surgery
Health experts contend that weight loss surgery is a major surgery. One of the most common reasons why people would like to lose weight is to enhance their physical attributes. However, it should not be the underlying motivation that they should undergo the process of weight loss surgery.
What people do not know is that weight loss surgery is especially generated to help obese people live longer, healthier, and better.
That is why it is important for an individual to meticulously analyze his or her situation, do some research about the process, and analyze if weight loss surgery is the ultimate choice for his or her physiological condition.
Moreover, it is important to gather further information about weight loss surgery by consulting an experienced and knowledgeable bariatric surgeon or even just an expert family physician who knows the ins and outs of weight loss surgery.
In addition, the patient should also consult the other health experts such as the psychiatrist and dietician with regards to some psychological advices on long-term goals after the operation.
Generally, patients who have undergone weight loss surgery are said to be successful if they were able to lose 50% or more of their extra body weight and will be able to maintain that condition for the next five years or so. However, the results of the operation may still vary depending on the clinical information of the patient and the skills of the bariatric surgeon.
Normally, the patient will be able to lose at least 30% to a maximum of 50% during the first six months after surgery; and within the year after the operation, the patient has the potential of losing weight up to a maximum of 77%.
Best of all, people who were able to loss weight through surgical operations can actually maintain a continuous weight loss of up to 50% to 60% in the next 10 to 14 years after surgery.
Factors to Consider
As with the other weight loss management programs, there are many factors to consider before the patient should decide to undergo weight loss surgery.
Consequently, the actual weight that will be lost is reliant on the weight before surgery, surgical procedure, patient s age, capability to exercise, total health condition of the patient, dogged determination to maintain the necessary follow-up nurture, and the enthusiasm to succeed with the help of their family, friends, and their colleagues.
If you have just put on a few extra pounds and want to avoid gaining more, these weight loss surgeries for better health may seem convincing. But, in addition to being convinced, you may also have to take some action to ensure that your weight does not creep upward.
Therefore, it can be concluded that losing weight is not just a question of deciding to be strong-willed and determined or upbeat and positive. Lifestyle changes are where it is at for long-term success with your weight especially after weight loss surgery.
Sunday, October 14, 2007
Raw Food Weight Loss
Footage from the BBC News of Angela Stokes' remarkable weight loss transformation on raw foods. She lost around 160lbs (11.5 stone) with a raw lifestyle and shares this powerful message of healing with the world through her website.
Friday, October 5, 2007
Obesity a Problem in HIV Population
LOS ANGELES (AP) — Early in the AIDS epidemic, people infected with the virus often lost a dangerous amount of weight, at times looking gaunt and ghostly. Today, they are facing the opposite problem. Many who have HIV, but not full-blown AIDS, are struggling with obesity, which has overtaken "wasting syndrome" as the top concern.
AIDS researchers and advocacy groups say the waistlines of HIV patients are growing right along with the girths of uninfected Americans as the disease shifts from a death sentence to a chronic condition.
Exact numbers are hard to pin down. But new research suggests that nearly two-thirds of the HIV population may be overweight or obese, mirroring the U.S. population.
Doctors say there's a growing need to screen people with the AIDS virus for obesity, which raises the risk of diabetes, high blood pressure and cholesterol problems.
"We used to worry that they would lose weight and become wasted," said Dr. Nancy Crum-Cianflone of TriService AIDS Clinical Consortium in San Diego. "Maybe we should redirect our concerns to making sure they are maintaining a healthy, normal weight."
About a million people in the United States are living with HIV or AIDS, federal statistics show. At the height of the epidemic, many had wasting syndrome, the uncontrollable loss of 10 percent of body weight along with other symptoms like fever or diarrhea.
A turning point in the AIDS crisis came with advances in modern medicine. Powerful drugs that keep the virus at bay also boost the body's immune system. The result is that more HIV patients are living longer than their counterparts two decades ago, and may be prone to poor eating habits and lack of exercise.
Some experts offer psychological explanations. Since the hallmark of HIV has been weight loss, some patients may be piling on the pounds to avoid looking abnormally thin.
"It's very clear now that HIV is no longer a wasting disease in America," said Dr. John T. Brooks, an epidemiologist in AIDs prevention at the Centers for Disease Control and Prevention. Brooks did not participate in the study.
Crum-Cianflone became interested in the problem after noticing her patients were steadily getting fat and decided to study how common obesity was in the HIV population.
She and her colleagues pored through medical records of 663 patients with HIV at Navy hospitals in San Diego and Bethesda, Md. Researchers analyzed medication records, duration of HIV infection and whether patients had a history of diabetes or high blood pressure.
Sixty-three percent in the study were overweight or obese. Only 3 percent were underweight and none were considered to be "wasted." Among those with full-blown AIDS, about 30 percent were overweight or obese.
The numbers are particularly striking because most of those studied were in the military (some were military spouses) and tend to be in better shape than the rest of the population. Previous research had suggested about 40 percent of HIV patients are overweight.
Researchers did not find a connection between the AIDS drugs and excess weight. When patients gained weight, they tended to put on an average of 13 pounds over a decade. Those who became infected younger, those who had the virus for a longer time, or those who had high blood pressure were more likely to get fat.
Results were to be presented Thursday at an infectious disease meeting in San Diego.
"These folks are in more ways than not becoming like everyone else. If they're overeating, they're going to get fat," said Dr. Michael Saag, director of the AIDS Center at the University of Alabama at Birmingham, who had no role in the study.
"It would be very sad to survive HIV and die of something else that was preventable," said Brooks of the CDC.
At AIDS Project Los Angeles, pudgy HIV patients outnumber the very thin.
"Many of our clients don't even know what wasting is. They never knew that look," said Janelle L'Heureux, a nutritionist with the AIDS service group.
The problem is more evident in those who are poor, because they more often eat junk food and don't have money to join a gym. To help obese HIV patients, the group offers classes on how to read nutrition labels and cook healthy meals.
Jack Gebhardt, 56, of Los Angeles, said he started packing on the pounds after he quit smoking shortly before he was diagnosed with HIV 12 years ago. After working out three times a week, Gebhardt, who is 5-feet-8, went from 217 to 172 pounds.
A diabetic who is on disability, Gebhardt currently cannot afford a gym membership and has seen his weight creep back up to 182.
"I'd still like to lose a lot more weight," he said.
Friday, September 21, 2007
Walking for Fitness - Weight Loss - Exercise
The benefits of running vs walking Walking for weight loss Exercise walking can help control disease progression and relieve symptoms. Regular exercise including walking decreases your risk of death.
Saturday, September 8, 2007
The Master Cleanser
The original Master Cleanser diet/fast otherwise known as the Lemonade Diet is a complete body detoxifying cleanse that has been around for over 60 years. The most successful of any diet of its type, has recently been made famous by Beyonce Knowles, Robin Quivers, and Isaac Hayes. Originally developed by Stanley Burroughs in 1941, the program was first used to treat ulcers. Later it was discovered to be a successful treatment of many other diseases, a disease preventative tool, and a contributor to maintaining overall good health. It's the easiest way to regain your vitality, and to give a rest to your digestive organs, allowing your body to repair and clean out.
Saturday, September 1, 2007
Saturday, August 25, 2007
Diet Mentality - Stop dieting...unless you wanna get fat!
Human beings were meant to eat in accordance with their body's natural wisdom and so remain as slender as animals in the wild.
Saturday, July 28, 2007
Free Weight Loss programs
The race to fitness is on and a lot of people are getting into the band wagon. Some people do it to achieve a sexy body, some people just do it because they are embarrassed with the body they have now, while others do it simply to remain fit and healthy. As such, many fitness programs are out in the internet, in gyms, spas and fitness centers all over. Some are too expensive to afford that one may even lose weight just by trying to work out the money needed to pursue these fitness programs.
One may not have to go to the gym or the spa or any fitness center and spend much just to slim down to obtain that longed for sexy body. There are many books available in the bookstore which offer weight loss programs which are convenient and for free, of course the books are not though. These weight loss programs, or diet plans are gaining immense popularity with so much publicity, testimonials and reviews that one may be confused which exactly to follow. So before choosing which weight loss plan to follow, try reading these summaries about the most popular diet programs out today.
Atkins' New Diet Revolution by Dr. Atkins. This weight loss program encourages high protein diet and a trim down on the carbs. One can feast on vegetables and meat but should fast on bread and pasta. One is also not restricted against fat intake so it is okay to pour in the salad dressing and freely spread on the butter. However, after the diet, one may find himself lacking on fiber and calcium yet high in fat. Intake of grains and fruits are also limited.
Carbohydrate Addicts Diet by Drs. Heller. This diet plan advocates low carbohydrate eating. Approves on eating meats, vegetables and fruits, dairy and grain products. however, warns against taking in too much carb. "Reward" meal can be too high on fats and saturated fats.
Choose to Lose by Dr. Goor. Restrains fat intake. One is given a "fat" budget and he is given the liberty on how to spend it. It does not pressure the individual to watch his carbohydrate intake. Eating meat and poultry as well as low-fat dairy and seafoods is okay. A go signal is also given on eating vegetables, fruits, cereals, bread and pasta. This weight loss plan is fairly healthy, good amounts of fruits and vegetables as well as saturated fats. Watch triglyceride levels though; if high, trim down the carbohydrates and tuck in more of the unsaturated fats.
The DASH Diet. Advocates moderate amounts of fat and protein intake and high on carbs. Primarily designed to lower blood pressure, the diet plan follows the pyramid food guide and encourages high intake of whole wheat grains as well as fruits and vegetables and low-fat dairy. Some dieters think it advocates too much eating to procure significant weight loss.
Eat More, Weigh Less by Dr. Ornish. Primarily vegetarian fare and strictly low-fat. Gives the go signal on the "glow" foods but warns to watch it on non-fat dairy and egg whites. This diet is poor in calcium and restricts consumption of healthy foods like seafoods and lean poultry.
Eat Right for Your Type. Interesting because it is based on the person's blood type. recommends plenty of meat for people with the blood type O. Diet plans for some blood types are nutritionally imbalanced and too low in calories. And for the record, there is even no proof that blood type affects dietary needs.
The Pritkin Principle. Focused on trimming the calorie density in eating by suggesting watery foods that make one feel full. Eating vegetables, fruits, oatmeal, pasta, soups, salads and low-fat dairy is okay. Although limits protein sources to lean meat, seafood and poultry. Although it is healthy by providing low amounts of saturated fats and rich amounts of vegetables and fruits, it is also low on calcium and limits lean protein sources.
Volumetrics. For low-density calorie eating. Recommends the same foodstuff as Pritikin but restricts fatty or dry foods like popcorn, pretzels and crackers. This plan is reasonably healthy given the high amounts of fruits and vegetables as well as being low in calorie density and saturated fats.
The Zone. Moderately low on the carbs yet moderately high on the proteins. Encourages low-fat protein foods like fish and chicken plus veggies, fruits and grains. It is also healthy but lacking in grains and calcium.
Weight Watchers. High carbohydrates, moderate on fats and proteins. A very healthy diet plan and very flexible too. it allows the dieter to plan his own meal rather than give him a set to follow.
One may not have to go to the gym or the spa or any fitness center and spend much just to slim down to obtain that longed for sexy body. There are many books available in the bookstore which offer weight loss programs which are convenient and for free, of course the books are not though. These weight loss programs, or diet plans are gaining immense popularity with so much publicity, testimonials and reviews that one may be confused which exactly to follow. So before choosing which weight loss plan to follow, try reading these summaries about the most popular diet programs out today.
Atkins' New Diet Revolution by Dr. Atkins. This weight loss program encourages high protein diet and a trim down on the carbs. One can feast on vegetables and meat but should fast on bread and pasta. One is also not restricted against fat intake so it is okay to pour in the salad dressing and freely spread on the butter. However, after the diet, one may find himself lacking on fiber and calcium yet high in fat. Intake of grains and fruits are also limited.
Carbohydrate Addicts Diet by Drs. Heller. This diet plan advocates low carbohydrate eating. Approves on eating meats, vegetables and fruits, dairy and grain products. however, warns against taking in too much carb. "Reward" meal can be too high on fats and saturated fats.
Choose to Lose by Dr. Goor. Restrains fat intake. One is given a "fat" budget and he is given the liberty on how to spend it. It does not pressure the individual to watch his carbohydrate intake. Eating meat and poultry as well as low-fat dairy and seafoods is okay. A go signal is also given on eating vegetables, fruits, cereals, bread and pasta. This weight loss plan is fairly healthy, good amounts of fruits and vegetables as well as saturated fats. Watch triglyceride levels though; if high, trim down the carbohydrates and tuck in more of the unsaturated fats.
The DASH Diet. Advocates moderate amounts of fat and protein intake and high on carbs. Primarily designed to lower blood pressure, the diet plan follows the pyramid food guide and encourages high intake of whole wheat grains as well as fruits and vegetables and low-fat dairy. Some dieters think it advocates too much eating to procure significant weight loss.
Eat More, Weigh Less by Dr. Ornish. Primarily vegetarian fare and strictly low-fat. Gives the go signal on the "glow" foods but warns to watch it on non-fat dairy and egg whites. This diet is poor in calcium and restricts consumption of healthy foods like seafoods and lean poultry.
Eat Right for Your Type. Interesting because it is based on the person's blood type. recommends plenty of meat for people with the blood type O. Diet plans for some blood types are nutritionally imbalanced and too low in calories. And for the record, there is even no proof that blood type affects dietary needs.
The Pritkin Principle. Focused on trimming the calorie density in eating by suggesting watery foods that make one feel full. Eating vegetables, fruits, oatmeal, pasta, soups, salads and low-fat dairy is okay. Although limits protein sources to lean meat, seafood and poultry. Although it is healthy by providing low amounts of saturated fats and rich amounts of vegetables and fruits, it is also low on calcium and limits lean protein sources.
Volumetrics. For low-density calorie eating. Recommends the same foodstuff as Pritikin but restricts fatty or dry foods like popcorn, pretzels and crackers. This plan is reasonably healthy given the high amounts of fruits and vegetables as well as being low in calorie density and saturated fats.
The Zone. Moderately low on the carbs yet moderately high on the proteins. Encourages low-fat protein foods like fish and chicken plus veggies, fruits and grains. It is also healthy but lacking in grains and calcium.
Weight Watchers. High carbohydrates, moderate on fats and proteins. A very healthy diet plan and very flexible too. it allows the dieter to plan his own meal rather than give him a set to follow.
Sunday, July 15, 2007
Dieting and Fitness
When it comes to living a long and healthy life, there are two necessary ingredients: diet and fitness. While some believe that they are one thing all together, nothing could be further from the truth. It is quite possible to have a perfectly healthy diet with deplorable fitness habits. It is equally possible to be very physically fit with less than savory eating habits.
There's a clever little line in the Jimmy Buffet song "Fruitcakes" when his 'lady' is lamenting:
"I treat my body like a temple
You treat yours like a tent"
I can't help but think of this line whenever I think about all the people around the world who are going on these garbage in, garbage out diet plans hoping to achieve the weight loss success of those who are endorsing these products.
To be completely honest, it is possible to shed pounds through diet alone. It is difficult but possible. It is also possible to be physically fit and have a few extra pounds hanging around. To a large degree we are what we eat. If we consume a high fat low substance diet our bodies are going to lack the fuel required to burn the fat. At the same time if we aren't providing our bodies with the tools it needs to build muscle it doesn't matter how many weights we lift.
When it comes to diet and fitness, the best results are achieved when they work together rather than separately. Use your fitness routine to burn excess calories and use your diet in order to properly provide your body the nutrients and fuel it needs to build muscle. I've heard many times in my life that a pound of muscle weighs less than a pound of fat. While this is not true at all, a pound is a pound regardless; a pound of muscle occupies less space on the body than a pound of fat. Pound for pound, I would much rather mine be composed of muscle than fat. Dieting alone does not build muscle and that is something you will do well to remember in your efforts.
You should also realize that as you are building muscle you may be shedding inches while not showing a great deal of progress on the scale. It is very important that you keep this in mind throughout the weight loss process. Do not measure your progress by the scales alone or you will achieve misleading results. The problem is that far too many people do just this and get frustrated and give up when they are actually making progress. Do not allow yourself to be a victim of the scales. Look in the mirror, try on your tight pants, and measure your waistline. Measure your success by how you feel after climbing a flight of stairs not by how many pounds fell of the scale this week.
By incorporating fitness into your diet routine you are also enabling your body to burn off any extra calories you may have consumed during the day. This means that if you want to have a small 'cheat' during your day, you can make up for it by burning a few more calories than normal in the evening. This isn't something that should happen often but an occasional occurrence isn't going to make or break your diet.
You should also look at dieting and fitness as a ball and glove type of relationship. While you can play ball without the glove, it seems to work so much better if you have both. Diet and fitness when combined can create fantastic weight loss results for those who take them both seriously. The thing to remember is that neither works as well alone and neither will work unless you are willing to do the work. You must make this a priority in your life in order to achieve the best possible results.
There's a clever little line in the Jimmy Buffet song "Fruitcakes" when his 'lady' is lamenting:
"I treat my body like a temple
You treat yours like a tent"
I can't help but think of this line whenever I think about all the people around the world who are going on these garbage in, garbage out diet plans hoping to achieve the weight loss success of those who are endorsing these products.
To be completely honest, it is possible to shed pounds through diet alone. It is difficult but possible. It is also possible to be physically fit and have a few extra pounds hanging around. To a large degree we are what we eat. If we consume a high fat low substance diet our bodies are going to lack the fuel required to burn the fat. At the same time if we aren't providing our bodies with the tools it needs to build muscle it doesn't matter how many weights we lift.
When it comes to diet and fitness, the best results are achieved when they work together rather than separately. Use your fitness routine to burn excess calories and use your diet in order to properly provide your body the nutrients and fuel it needs to build muscle. I've heard many times in my life that a pound of muscle weighs less than a pound of fat. While this is not true at all, a pound is a pound regardless; a pound of muscle occupies less space on the body than a pound of fat. Pound for pound, I would much rather mine be composed of muscle than fat. Dieting alone does not build muscle and that is something you will do well to remember in your efforts.
You should also realize that as you are building muscle you may be shedding inches while not showing a great deal of progress on the scale. It is very important that you keep this in mind throughout the weight loss process. Do not measure your progress by the scales alone or you will achieve misleading results. The problem is that far too many people do just this and get frustrated and give up when they are actually making progress. Do not allow yourself to be a victim of the scales. Look in the mirror, try on your tight pants, and measure your waistline. Measure your success by how you feel after climbing a flight of stairs not by how many pounds fell of the scale this week.
By incorporating fitness into your diet routine you are also enabling your body to burn off any extra calories you may have consumed during the day. This means that if you want to have a small 'cheat' during your day, you can make up for it by burning a few more calories than normal in the evening. This isn't something that should happen often but an occasional occurrence isn't going to make or break your diet.
You should also look at dieting and fitness as a ball and glove type of relationship. While you can play ball without the glove, it seems to work so much better if you have both. Diet and fitness when combined can create fantastic weight loss results for those who take them both seriously. The thing to remember is that neither works as well alone and neither will work unless you are willing to do the work. You must make this a priority in your life in order to achieve the best possible results.
Dieting and Diabetes
Very few people realize the profound effect that weight has on diabetes. Even instances of gestational diabetes are much greater in patients that are overweight than in those that are not. Type 2, or adult onset diabetes is more commonly found in overweight people than those that are within their 'ideal' weight ranges. In fact, almost 90% of those with Type 2 diabetes are overweight. If you are suffering from Type 2 diabetes, the best gift you could possibly give yourself just might be the gift of getting your weight under control.
Among those that suffer from Type 2 diabetes almost 40% have high blood pressure, which is another condition that is believed to be exacerbated by excess weight. Being overweight might also lead to a condition known as insulin resistance in which the body no longer responds to the insulin that is needed to assist the body in using sugar and glucose as fuel on a cellular level.
There are some things you can do to help yourself out if you have been diagnosed with Type 2 diabetes or labeled at risk for this devastating condition. First of all, take off the pounds. I know this is much easier said than done. Dieting is never easy and rarely fun for the average person. However, if you do not begin to take drastic steps toward procuring the best possible health for yourself you may not be able to enjoy the quality of life you had planned for your golden years. Let your condition be your motivation and make plans to enjoy watching your grandchildren and great grandchildren graduate college.
Fight it standing up. Don't sit down and let Diabetes control you. Stand up and take control of your body back. This is a fight to the finish and if you let it, diabetes will be your end. If you fight it standing up, lose the weight, get out there and exercise, listen to the doctor's orders and follow them. Find the strength within you to battle this disease head on. You'll be amazed at what happens when you decide to stand up and fight for your health.
Get active. Find activities that you enjoy and get out there and do them. Don't make those activities passive activities either. Even if it's just going out to play shuffleboard everyday get out there and play. Enjoy your time in the sun. Pick flowers with the little ones. Take up golf. Do whatever it takes to get up and moving each and every day in order to remember why you want to live forever in the first place.
Watch what you eat. Garbage in, garbage out, right? You have strict dietary requirements once you've been diagnosed with diabetes. This means that you absolutely must follow your dietary restrictions. Learn to live within those limits in order to live and enjoy life to the fullest you can. The amazing thing is that there are all kinds of foods available that are friendly to those with diabetes that weren't around just a few short years ago. It is quite possible to live and eat quite nicely with diabetes if you stick to your plan. The most important thing about dieting with diabetes is that you never lose sight of how crucial it is to do so.
Among those that suffer from Type 2 diabetes almost 40% have high blood pressure, which is another condition that is believed to be exacerbated by excess weight. Being overweight might also lead to a condition known as insulin resistance in which the body no longer responds to the insulin that is needed to assist the body in using sugar and glucose as fuel on a cellular level.
There are some things you can do to help yourself out if you have been diagnosed with Type 2 diabetes or labeled at risk for this devastating condition. First of all, take off the pounds. I know this is much easier said than done. Dieting is never easy and rarely fun for the average person. However, if you do not begin to take drastic steps toward procuring the best possible health for yourself you may not be able to enjoy the quality of life you had planned for your golden years. Let your condition be your motivation and make plans to enjoy watching your grandchildren and great grandchildren graduate college.
Fight it standing up. Don't sit down and let Diabetes control you. Stand up and take control of your body back. This is a fight to the finish and if you let it, diabetes will be your end. If you fight it standing up, lose the weight, get out there and exercise, listen to the doctor's orders and follow them. Find the strength within you to battle this disease head on. You'll be amazed at what happens when you decide to stand up and fight for your health.
Get active. Find activities that you enjoy and get out there and do them. Don't make those activities passive activities either. Even if it's just going out to play shuffleboard everyday get out there and play. Enjoy your time in the sun. Pick flowers with the little ones. Take up golf. Do whatever it takes to get up and moving each and every day in order to remember why you want to live forever in the first place.
Watch what you eat. Garbage in, garbage out, right? You have strict dietary requirements once you've been diagnosed with diabetes. This means that you absolutely must follow your dietary restrictions. Learn to live within those limits in order to live and enjoy life to the fullest you can. The amazing thing is that there are all kinds of foods available that are friendly to those with diabetes that weren't around just a few short years ago. It is quite possible to live and eat quite nicely with diabetes if you stick to your plan. The most important thing about dieting with diabetes is that you never lose sight of how crucial it is to do so.
Avoid Dieting Make Positive Changes Instead
Why is it that merely saying the "D" word, you know "diet" brings immediate thoughts of failure to the minds of many men and women around the world? Could it be that we have all learned through trial and error that diets simply do not work? I know many of you are sitting back with jaws dropped at the moment. After all, this is an article about dieting, right? It is and it isn't. Dieting is the kiss of death for many while a new phase in your life or lifestyle adjustment may be just the thing that will mean success for you and your fitness and health goals.
Eating for some is an addiction. Unfortunately, you can't exactly give up eating all together as a smoker can give up cigarettes. I'm not applying by any means that giving up cigarettes is easy but how much more difficult would it be if you were forced to have three a day? At that point you may as well enjoy them every time the urge hits right? The same holds true for food. You must eat in order to survive. You cannot live without eating. This means that if food is a problem in your life, you must find a healthier way of viewing food.
Isn't this where diets generally come in handy? The short answer is no. This is where diets often fail. Diets do very little to change how we view food. In fact, most diets only serve to tell us which foods are good, which foods are bad, and which foods (typically most of the foods we enjoy most) are strictly taboo. Diets begin by forcing people to feel deprived or punished. And no one likes to feel either of these things.
Even worse however, is that we punish ourselves further when we slip along the straight and very narrow pathways upon which our diets place us. This means that we are going to wallow in guilt over every little misstep we make until we give up all together and decide to over indulge once again and ignore the guilt all together.
In order to have real success you must make a lifestyle change. This is the only way that you will be able to shed those unwanted pounds without experiencing the horrible guilt that so many dieters go through each and every step of the way with their diets. Set goals for yourself. Keep them aggressive but realistic for fitness, dropping pounds, and eating new healthy foods. Even if your goal is as simple as eating 5 vegetable servings a day it is a great place to start.
Change your way of eating. Then change your way of seeing food and you will experience amazing changes in your attitudes toward your health, your body, and even your fitness level. As the first pounds begin to drop you will begin to experience more energy and less pain when exercising. This should help keep you motivated to do even more as time goes by.
Do not think that long term weight loss goals will be as easy to achieve as the first five or ten pounds. Consistency is vitally important when making these lifestyle changes. Take each day as it comes and begin again the very next day. This means that even if you fall completely "off the wagon" today, you can start over tomorrow. The trick is in staying the course more days than not and learning moderation and balance when it comes to straying from the straight and narrow.
There are many ways to fail when it comes to dieting and I know people who have failed in almost every one I can possibly imagine. There is no way to fail, however, when you are making positive changes in your life that are getting positive results. It may take weeks, months, or even years to reach your goal. As long as you are making steady and continuous efforts and progress, you are doing many great things for your health and well being.
Eating for some is an addiction. Unfortunately, you can't exactly give up eating all together as a smoker can give up cigarettes. I'm not applying by any means that giving up cigarettes is easy but how much more difficult would it be if you were forced to have three a day? At that point you may as well enjoy them every time the urge hits right? The same holds true for food. You must eat in order to survive. You cannot live without eating. This means that if food is a problem in your life, you must find a healthier way of viewing food.
Isn't this where diets generally come in handy? The short answer is no. This is where diets often fail. Diets do very little to change how we view food. In fact, most diets only serve to tell us which foods are good, which foods are bad, and which foods (typically most of the foods we enjoy most) are strictly taboo. Diets begin by forcing people to feel deprived or punished. And no one likes to feel either of these things.
Even worse however, is that we punish ourselves further when we slip along the straight and very narrow pathways upon which our diets place us. This means that we are going to wallow in guilt over every little misstep we make until we give up all together and decide to over indulge once again and ignore the guilt all together.
In order to have real success you must make a lifestyle change. This is the only way that you will be able to shed those unwanted pounds without experiencing the horrible guilt that so many dieters go through each and every step of the way with their diets. Set goals for yourself. Keep them aggressive but realistic for fitness, dropping pounds, and eating new healthy foods. Even if your goal is as simple as eating 5 vegetable servings a day it is a great place to start.
Change your way of eating. Then change your way of seeing food and you will experience amazing changes in your attitudes toward your health, your body, and even your fitness level. As the first pounds begin to drop you will begin to experience more energy and less pain when exercising. This should help keep you motivated to do even more as time goes by.
Do not think that long term weight loss goals will be as easy to achieve as the first five or ten pounds. Consistency is vitally important when making these lifestyle changes. Take each day as it comes and begin again the very next day. This means that even if you fall completely "off the wagon" today, you can start over tomorrow. The trick is in staying the course more days than not and learning moderation and balance when it comes to straying from the straight and narrow.
There are many ways to fail when it comes to dieting and I know people who have failed in almost every one I can possibly imagine. There is no way to fail, however, when you are making positive changes in your life that are getting positive results. It may take weeks, months, or even years to reach your goal. As long as you are making steady and continuous efforts and progress, you are doing many great things for your health and well being.
Saturday, July 7, 2007
LOSE WEIGHT AT TURBO FAT SPEEDS
I lost 14# in just under three weeks on the Kimkins Weight Loss System, and the weight just continues to come off. I don't feel deprived or hungry. I'm not taking any expensive drugs. I'm not buying any special foods. I do feel better. I am wearing smaller clothes. I am proud of what I have accomplished in such a short time. If you also want to look and feel better as soon as TOMORROW, click here now.
Tuesday, July 3, 2007
Weight Watchers Dieting
When it comes to dieting there are very few organizations that have achieved the lasting success of Weight Watchers. They have been around quite a while and show no signs of stopping. More importantly, their success stories speak volumes for those who join and stick with the program. So what makes this program so successful when many others come and go?
Community
Believe it or not, one of the most important things about Weight Watchers secret to success, so to speak, is the sense of community that is forged between the men and women who are trying to lose weight. There is something humbling and exciting about standing in front of the scale week after week and sharing not only your personal successes and failures but also the failures and successes of others.
Far too often we those who are dieting simply do not have an adequate support system at home. The bonding that is done during the Weight Watchers meeting is a strong bond of men and women who may come from different backgrounds and walks of life but who share a common goal for their futures-weight loss and better health. That is not a bond to be taken lightly particularly when they laugh and cry together. They are in their own way going through the trenches together and the success of this type of program for motivating and encouraging is nothing short of phenomenal.
Evolution
Weight Watchers has a pattern for success but they are not beyond evolving with the needs of the time. While they will be the first to state that the most successful participants typically attend the meetings, Weight Watchers also offers alternatives for those with busy schedules and even those that are simply too afraid to go to the meetings. For these people there is the anonymity of online forums, message boards, and support groups.
Weight Watchers hasn't limited its evolutionary process to this alone, they've also in recent years added a points system that allows dieters participating in their program to more easily gauge how well they are doing by their dietary standards and requirements without needing to count every single calorie or weighing their food. We live in a world of busy people and it is often more hassle than many dieters find to be worth the effort to count every single calorie (particularly when dining out).
The Weight Watchers website is another example of their commitment to evolve and accommodate the diverse needs of the men and women participating in their program. If you haven't checked it out in a while you really should take a look and see what amazing insights and information they have to offer.
Commitment to Fitness
Weight Watchers knows that it isn't just diet that gets results. When you combine diet with exercise the results are much more immediate and more profound. The fact that Weight Watchers stresses the importance of exercise and physical fitness in addition to proper nutrition and changing your way of thinking when it comes to food is yet another reason for their widely known success.
Weight Watchers is just one of many different weight loss and dieting programs in the market today. The fact that they have made a name for themselves and stand out above the rest in many ways is nothing to take lightly. It seems that there is a new weight loss program cropping up every other month or so and yet Weight Watchers continues to achieve visible and sustainable results in those who really work the program. Very few programs can make that claim for as long as Weight Watchers has been able to.
When you combine all of the things mentioned above with the pre packaged foods that are offered by Weight Watchers, the extensive recipes that are available for Weight Watcher's participants, and a solid track record for success you would be robbing yourself of the potential for lasting success if you didn't at least see what the plan has to offer you.
Community
Believe it or not, one of the most important things about Weight Watchers secret to success, so to speak, is the sense of community that is forged between the men and women who are trying to lose weight. There is something humbling and exciting about standing in front of the scale week after week and sharing not only your personal successes and failures but also the failures and successes of others.
Far too often we those who are dieting simply do not have an adequate support system at home. The bonding that is done during the Weight Watchers meeting is a strong bond of men and women who may come from different backgrounds and walks of life but who share a common goal for their futures-weight loss and better health. That is not a bond to be taken lightly particularly when they laugh and cry together. They are in their own way going through the trenches together and the success of this type of program for motivating and encouraging is nothing short of phenomenal.
Evolution
Weight Watchers has a pattern for success but they are not beyond evolving with the needs of the time. While they will be the first to state that the most successful participants typically attend the meetings, Weight Watchers also offers alternatives for those with busy schedules and even those that are simply too afraid to go to the meetings. For these people there is the anonymity of online forums, message boards, and support groups.
Weight Watchers hasn't limited its evolutionary process to this alone, they've also in recent years added a points system that allows dieters participating in their program to more easily gauge how well they are doing by their dietary standards and requirements without needing to count every single calorie or weighing their food. We live in a world of busy people and it is often more hassle than many dieters find to be worth the effort to count every single calorie (particularly when dining out).
The Weight Watchers website is another example of their commitment to evolve and accommodate the diverse needs of the men and women participating in their program. If you haven't checked it out in a while you really should take a look and see what amazing insights and information they have to offer.
Commitment to Fitness
Weight Watchers knows that it isn't just diet that gets results. When you combine diet with exercise the results are much more immediate and more profound. The fact that Weight Watchers stresses the importance of exercise and physical fitness in addition to proper nutrition and changing your way of thinking when it comes to food is yet another reason for their widely known success.
Weight Watchers is just one of many different weight loss and dieting programs in the market today. The fact that they have made a name for themselves and stand out above the rest in many ways is nothing to take lightly. It seems that there is a new weight loss program cropping up every other month or so and yet Weight Watchers continues to achieve visible and sustainable results in those who really work the program. Very few programs can make that claim for as long as Weight Watchers has been able to.
When you combine all of the things mentioned above with the pre packaged foods that are offered by Weight Watchers, the extensive recipes that are available for Weight Watcher's participants, and a solid track record for success you would be robbing yourself of the potential for lasting success if you didn't at least see what the plan has to offer you.
Monday, July 2, 2007
3 Hour Dieting
When it comes to the world of dieting you will find that there are many diet, weight loss, and fitness plans on the market. It takes years for some to become a contender and others remain a best-kept secret of sorts. One such 'best kept' secret would be the 3 Hour Diet that was designed by Jorge Cruise. I am sure that there are many reading along and chuckling under your breath that there is no way one can lose weight by eating every three hours however the science behind the theory is fairly common and Jorge Cruise is a mainstay in the fitness industry.
The long and short of this diet operates with the knowledge that if you do not feed your body accurately and regularly your body will go into what is called 'starvation mode'. In this mode your body holds onto the fat rather than burning it up and consuming it for use. This means that your body is burning muscle rather than fat to take the energy it needs in order to function.
With the 3 Hour Diet you will not feel hungry all the time, in fact, there are many who claim they are constantly setting alarms and reminding themselves to eat. You will also learn the proper foods to eat in order to achieve the best possible results. The key is in learning which foods are right for you when dieting with this plan. You can purchase the book The 3-Hour Diet by Jorge Cruise and you can sign up online for more information about the weight plan itself and how to incorporate it into your busy routine.
I do recommend purchasing the book if you are seriously considering this as your method of dieting as there are many wonderful hints, tips, and tricks that are mentioned in the book to help you keep things going no matter how busy and hectic your lifestyle may be. One thing you need to keep in mind is that dieting with a program such as this is no small commitment. You need to stick to the timetable as much as possible in order to achieve the results this plan is famous for. If you aren't willing to eat every three hours then this plan really may not be the plan for you.
Otherwise, if this is something you would be interested in, I highly recommend it. There are special considerations based on the amount you weight currently and the amount of weight you are hoping to lose. It is best if you are honest throughout the process in order to achieve the best possible and most immediate results. The claim is that you can lose as many as 10 pounds in the first two weeks and there are those that have claimed to do just that over and over again. This is a diet that even many celebrities endorse for quick and immediate results.
The good and the bad about 3 hour dieting is that it is effective but takes a very real commitment on the part of the one that is dieting. This diet is one that is taking the world by storm. If you haven't heard of it before now, please take the time to check it out and see if this is something you could incorporate into your life. The results that have been reported as a result of this diet as nothing short of phenomenal. If there were one diet I would recommend above others for those who hate feeling hungry, it would be this diet.
The long and short of this diet operates with the knowledge that if you do not feed your body accurately and regularly your body will go into what is called 'starvation mode'. In this mode your body holds onto the fat rather than burning it up and consuming it for use. This means that your body is burning muscle rather than fat to take the energy it needs in order to function.
With the 3 Hour Diet you will not feel hungry all the time, in fact, there are many who claim they are constantly setting alarms and reminding themselves to eat. You will also learn the proper foods to eat in order to achieve the best possible results. The key is in learning which foods are right for you when dieting with this plan. You can purchase the book The 3-Hour Diet by Jorge Cruise and you can sign up online for more information about the weight plan itself and how to incorporate it into your busy routine.
I do recommend purchasing the book if you are seriously considering this as your method of dieting as there are many wonderful hints, tips, and tricks that are mentioned in the book to help you keep things going no matter how busy and hectic your lifestyle may be. One thing you need to keep in mind is that dieting with a program such as this is no small commitment. You need to stick to the timetable as much as possible in order to achieve the results this plan is famous for. If you aren't willing to eat every three hours then this plan really may not be the plan for you.
Otherwise, if this is something you would be interested in, I highly recommend it. There are special considerations based on the amount you weight currently and the amount of weight you are hoping to lose. It is best if you are honest throughout the process in order to achieve the best possible and most immediate results. The claim is that you can lose as many as 10 pounds in the first two weeks and there are those that have claimed to do just that over and over again. This is a diet that even many celebrities endorse for quick and immediate results.
The good and the bad about 3 hour dieting is that it is effective but takes a very real commitment on the part of the one that is dieting. This diet is one that is taking the world by storm. If you haven't heard of it before now, please take the time to check it out and see if this is something you could incorporate into your life. The results that have been reported as a result of this diet as nothing short of phenomenal. If there were one diet I would recommend above others for those who hate feeling hungry, it would be this diet.
Sunday, July 1, 2007
Atkins for Dieting
Most people around the world by now have heard of the Atkins diet. It has been one of the most highly touted and highly controversial diets of our time. Those who love it have nothing but great things to say about it but those who are critical are not shy about their opposition either. The largest criticism when it comes to the Atkins, or low carb diet would be the near absence of whole grains, which are considered the cornerstone to a healthy diet by many.
Dieting with the Atkins diet involved eliminating a large degree of carbohydrates from your diet. In the past there hasn't been as much of an emphasis on fitness and exercise with the Atkins diet as there seems to be currently. This is good news however as an active fitness regime is as essential to successful weight loss as cutting calories and in this case cutting carbohydrates.
You should take great caution that you are getting accurate information when it comes to Atkins dieting if this is something you are considering in order to meet your fitness and weight loss needs. There is a great deal of misleading and incorrect information that is floating around out there when it comes to the Atkins diet and weight loss plan. First of all, weight loss is the direct result of burning more calories than you consume. It doesn't matter how many or how few carbs you enjoy or deny yourself during the day if at the end of the day you've consumed a few thousand calories too many.
The notion that you can eat anything you want during the day as long as there are no carbs is simply incorrect. Calories still put on the pounds whether you are using the Atkins plan for weight loss or not. That being said there are some interesting insights in this diet and a good man of the foods that are eliminated are those that have the most complex sugars for the body to dispose of. For this reason there are many who have followed the honest to goodness plan to tremendous results.
If you are considering dieting with the Atkins plan you should realize that this is a lifelong commitment in order to achieve the maximum benefit of the plan. There will be lesser restrictions as you reach the maintenance phases of the plans but you are making a conscious decision to pretty much sacrifice a good deal of the carbohydrates that many of us have enjoyed throughout our lives. This is a concept that is much easier said than done over an extended period of time and especially in a society when most of us cannot commit to a mate for that long.
At any rate, dieting with the Atkins plan has produced results for a good deal of people around the world. The news of these results has made it one of the most talked about, tested, and tried systems for dieting on the planet and many people have mixed reviews. Those who love it and feel that it is effective are enthusiastic in its support though those that are honest will admit that you do feel as though you are sacrificing a good deal for the sake of your dietary needs. Those who hate it hate it, and there is nothing that is going to change their opinion. The only way to know for sure is to try for yourself.
I got tired of being morbidly obese- not being able to move right, struggling to breathe, snoring at night. I looked at myself in a full-length mirror and faced reality- I JUST LOOKED GROSS! Worse if I did not make a change soon to lose 100 pounds, I would be dead of a heart attack in a few years. Following this great system. I have lost 14 pounds my first week. Keep in mind that I am morbidly obese, and your results may be different from mine. Curious?
Head on over to http://tinyurl.com/3c84xf
Friday, June 22, 2007
Imagine yourself thin...
Imagine if You could then use Your mind to manifest these decisions - without wavering - because it's crystal clear where you need to be and what you need to do.
Imagine if You could Create this Life of Your Dreams.
Imagine thousands of lives benefiting from your new creation - whether it's a book, a work of art, or a business.
Imagine creating jobs, changing lives, creating products that benefit humanity.
Imagine being a shining light - a bringer of wisdom and enlightenment to your community.
Follow this link to get started.
Sunday, June 17, 2007
The Calgary Sun - Over-the-counter diet pill OK'd for U.S.
The Calgary Sun - Over-the-counter diet pill OK'd for U.S.
By AP AND CP
Over-the-counter diet pill OK'd for U.S.
UPDATED: 2007-06-16 01:55:35 MSTBy AP AND CP
 |
WASHINGTON -- The first over-the-counter diet pill approved by the U.S. Food and Drug Administration goes on sale in the U.S. today.
Alli works by blocking the absorption of about one-quarter of any fat consumed.
In clinical trials, the FDA says people using Alli lost an additional two to three pounds for every five pounds lost through diet and exercise. But manufacturer GlaxoSmithKline is frank about some unpleasant gastrointestinal side effects, including gas, diarrhea, leakages and oily discharges.
The company is also taking a cautious marketing approach, emphasizing that people taking Alli also need to diet and exercise.
So far, Alli is not available in Canada. A GlaxoSmithKline official says the company plans to file for licence approval in Canada.Tuesday, June 12, 2007
Tactics for Weight Loss
Tell me, does this describe you? 'I tried a zillion diets in
fits and starts and was never successful.' Just going on a diet
will not give you a complete healthy persona. I finally paid
attention to what everybody was saying, but I was too lazy to
do.
I added exercise and fitness to the equation. We also need to
stay fit as well as diet to lose weight. Our true wealth is our
health. Isn't it worth your time bring it into peak condition
and maintain it? Diet fitness is all about an accurate mix of
diet and an appropriate fitness program.
This basically includes three levels of consideration:
Find out more at Easy Weight Loss, Health and Fitness
Monday, June 11, 2007
Lose weight to stop snoring
Lose some weight There is nothing good about being an obese. It causes several health risks and of course, it causes that load noise you create while asleep. Lose some weight by getting regular exercise and taking, eating the right diet, and living a healthy lifestyle.
Find out more at Easy Way to Stop Snoring
Sunday, June 10, 2007
The Best Diet Pills for Sale
The Best Diet Pills for Sale
Diet Pills Researched by The Weight Loss Institute
The effectiveness of diet pills has been intensively studied by many international organizations and research institutes. Unfortunately this research has never been published in a suitable way to help the patient compare the different diet pills and weight loss products available on the market.
It has therefore been very difficult for patients to conduct their own research on the effectiveness, safety and quality of the many diet pills available on the quickly changing market. The Weight Loss Institute has conducted extensive research on a large number of different diet pills. Below we are publishing an overview based on the results of this research. As expected by the institute's research team, a large number of diet pills that have been researched have proven to be ineffective or even have serious side effects. On the other hand, our research team has identified a number of diet pills that offer the consumer very good value for money in combination with no or few side effects.
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Saturday, June 9, 2007
Beating procrastination
The surest way to know that you can do something is to have done it before. When you set daily goals for yourself, you develop the habit of getting things done. When the procrastination demon appears, you know how to force yourself to push ahead because you've done it before. If you feel like you're losing the battle against procrastination, one of the most effective strategies for taking charge of your life is to get in the habit of accomplishing daily goals.
Set a goal for your exercise and diet program every day, and achieve it. It's easy to get discouraged when your projects don't seem to be going anywhere. We all need a long-term vision to guide our day-to-day efforts, but many people with high goals develop a negative attitude when they think they're not making progress. That's why it's important to set achievable goals every day. The more goals you achieve, the more positive your attitude will be. Find out more about beating procrastination
Set a goal for your exercise and diet program every day, and achieve it. It's easy to get discouraged when your projects don't seem to be going anywhere. We all need a long-term vision to guide our day-to-day efforts, but many people with high goals develop a negative attitude when they think they're not making progress. That's why it's important to set achievable goals every day. The more goals you achieve, the more positive your attitude will be. Find out more about beating procrastination
Friday, June 8, 2007
How Exercise Can Improve Your Sex Life
How Exercise Can Improve Your Sex Life
Candlelight dinners, sweet gifts, and soft music are some things people do to initiate intimate relations. But can exercise work just as well and contribute to a healthy sex life? According to the American Council on Exercise it can. Heating your sex life can be accomplished through maintaining a good exercise regimen improving sexual function in both men and women. Exercise is not only a physical but mental activity much like sex is. Exercise can enhanced sexuality because of the benefits gained in muscle strength, endurance, and cardiovascular functioning. Increased performance of blood flow and increased levels of testosterone levels all lead to a robust and energetic sex life.
Find out more at Easy Health and Fitness
Candlelight dinners, sweet gifts, and soft music are some things people do to initiate intimate relations. But can exercise work just as well and contribute to a healthy sex life? According to the American Council on Exercise it can. Heating your sex life can be accomplished through maintaining a good exercise regimen improving sexual function in both men and women. Exercise is not only a physical but mental activity much like sex is. Exercise can enhanced sexuality because of the benefits gained in muscle strength, endurance, and cardiovascular functioning. Increased performance of blood flow and increased levels of testosterone levels all lead to a robust and energetic sex life.
Find out more at Easy Health and Fitness
Wednesday, June 6, 2007
LOSE WEIGHT BY CREATING A LOW GLYCEMIC INDEX
Low Glycemic Index foods burn off calories slowly. Your body feels fuller longer which helps you from eating those foods that you shouldn’t eat just to satisfy a craving.
When people decide that they want to lose weight, they expect it to come off immediately. Rarely does this happen, especially if you have hit middle age. But with a Low GI diet you can see results in a very short amount of time.
Check out the Low GI Diet Breakthrough by Wesley Atkins to find the right answers. No fluff. Just the real answers you want to know. You'll discover a proven blueprint for losing all the weight you want quickly and easily... not to mention all kinds of exciting tips, tricks, and questions & answers.
Click here to get information on the Low GI Diet Breakthrough by Wesley Atkins
Elaine Flanigan
Sunday, May 27, 2007
Change Your Mind ... About Dieting
Change Your Mind ... About Dieting
There sure are a lot of myths out there when it comes to dieting! It’s hard to know what’s right or wrong about dieting and what’s helpful or not.
Thanks for the great info! Every little bit of correct information does help when it comes to dieting.
But, what do you do when you have all the correct information, but it doesn’t help?
I think that sometimes, even though we have all the correct information, we can still have trouble dieting!
Why?
Because I think that what we choose to eat is also based on how we feel about ourselves. (Well, I know for a fact (from personal experience) that how I feel about myself does affect what I choose to eat on a particular day. I have a great day and I eat well (or not as much); I have an awful day and eat a lot of junk. Not necessarily a wise choice!
I think when we change our feelings (i.e change the way we feel about ourselves) we can get better control over what we eat. Where do our feelings come from? Our feelings come from our thoughts. If you can change your thoughts then you can change your feelings.
I just ran across a course that talks about how changing what you think can actually transform your body!?
Sounds interesting doesn’t it?
Check it out at: Renew Your Mind
There sure are a lot of myths out there when it comes to dieting! It’s hard to know what’s right or wrong about dieting and what’s helpful or not.
Thanks for the great info! Every little bit of correct information does help when it comes to dieting.
But, what do you do when you have all the correct information, but it doesn’t help?
I think that sometimes, even though we have all the correct information, we can still have trouble dieting!
Why?
Because I think that what we choose to eat is also based on how we feel about ourselves. (Well, I know for a fact (from personal experience) that how I feel about myself does affect what I choose to eat on a particular day. I have a great day and I eat well (or not as much); I have an awful day and eat a lot of junk. Not necessarily a wise choice!
I think when we change our feelings (i.e change the way we feel about ourselves) we can get better control over what we eat. Where do our feelings come from? Our feelings come from our thoughts. If you can change your thoughts then you can change your feelings.
I just ran across a course that talks about how changing what you think can actually transform your body!?
Sounds interesting doesn’t it?
Check it out at: Renew Your Mind
Medical Breakthrough -- War on Your Waistline: 5 Diet Myths Debunked
Medical Breakthrough -- War on Your Waistline: 5 Diet Myths Debunked
Do you eat after eight p-m?
Do carbs make you fat?
Medical Breakthrough has some surprising advice from a leading obesity researcher.
War on Your Waistline: 5 Diet Myths Debunked
You've probably tried at least one. "I once did the soup diet, and all you would eat is this cabbage soup three times a day." "Not eat at all for a week, or I take fat-burning pills." More than 70-million Americans are currently on a diet. But there's a lot of myths out there -- number one -- don't eat after eight p-m. The truth -- according to Temple University Obesity Researcher Gary Foster, calories don't know time. "There's nothing magical or mysterious about when calories go into the body, how they process them. It's really about how much energy goes in over 24 hours and how much energy is burned over 24 hours," he says. Number two -- eat a big breakfast when you wake up to boost metabolism. "It tends to be a very small increase and a very short-lived one." But eat a small breakfast and often enough so you don't overindulge. "Keep your tank between about a quarter full and three-quarters full," says Dr. Foster. MYTH NUMBER THREE -- CARBS MAKE YOU FAT. It's calories that make you fat, whether they are from carbs, fat or protein. You also don't get fiber from most processed carbs -- like white instead of whole grain pasta -- so you may not feel as full. Number four -- ignore the scale. Research shows people who weigh themselves daily do better at keeping the pounds off. And number five -- if you exercise, you can eat whatever you want. You actually need to burn 35-hundred calories to lose just one pound of fat. "But it's important to note that exercise is the single best predictor of who keeps weight off and who doesn't," says Dr. Foster. And by knowing the facts -- hopefully you'll be able to keep the weight off too. If you cut 500 calories out a day you'll lose a pound a week. To lose weight men typically need to eat between 16-hundred and 18-hundred calories a day. Women need between 14- and 16-hundred.
Thursday, May 17, 2007
Salads- Low Carb
Ginger Salad Dressing Serves:6
CarbsPerServing:1.83g Effort:Easy
Ingredients:
¼ cup chopped onion ¼ cup peanut oil
2 tablespoons rice wine vinegar 2 tablespoons water
1 tablespoon ginger root – chopped 1 tablespoon chopped celery1 tablespoon soy sauce
1 ½ teaspoons tomato paste 1 ½ teaspoons splenda
1 teaspoon lemon juice 1 Dash salt and pepper
How to Prepare:
Combine all ingredients in blender container or wok bowl of food
processor fitted with steel knife; process until almost smooth. May
be kept refrigerated up to one week.
Greek Salad Serves:10
CarbsPerServing:no counts provided Effort:Easy
Ingredients:
1 head lettuce torn into bite sized pieces 1 jar marinated artichoke hearts
½ small tomato choppe (optional) A few black olives (optional)4 oz feta cheese depending
on how much you – (4 to 8 like it
6 oz chopped ham 1 bottle Ken’s Steakhouse Greek Dressing
How to Prepare:
Mix all of the ingredients including the dressing and let sit for 10 minutes before
serving. This salad is AWESOME!!! I have made it for years for parties and at
home and it has become a staple in our family.
Grilled Chicken Salad CarbsPerServing:31g total
Effort:Easy
Ingredients:
¼ cup soy sauce ¼ cup olive oil
2 pounds skinless boneless chicken breast – cut in bite size chunks
garlic powder – to taste 2 cups lettuce1 large tomato
1 medium cucumber ½ red onion
black pepper – to taste balsamic vinegar – to taste
How to Prepare:
Heat oil in non-stick fry pan Saute chicken with garlic powder until just starting to
turn a golden brown. Add soy sauce. Simmer on low heat for about 5 to 10
minutes. The oil will float a little to the top. That’s okay.
Make salad with the remaining items. Sprinkle with black pepper. NO
SALT! That’s what the soy sauce is for.
When salad is ready, pour the hot mixture of chicken,oil and soy onto the salad.
Add balsamic vinegar to taste and toss. The lettuce will wilt a little. You will love
it!
‘Honey’ Mustard! Serves:One CarbsPerServing:About 3
Prep Time:Less than one minute! Effort:Easy
Ingredients:
1 Tbs. Dijion Mustard
1 Tbs. Spicey Brown Mustard2 Tbs. Heavy Whipping Cream
1 Packet Splenda
How to Prepare:
Mix all ingredients and serve! Origionally, I thought this up as a
dip for chicken, but it also makes the BEST salad dressing. If
you’ve been missing honey mustard dressing (It’s my personal
favorite!) suffer no more!
Hot Chinese Chicken Salad CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
For two large salads: 2 chicken breast – cooked with desired seasoning
2 large bowls of lettuce Tomatoes (optional)
Crumbled bacon (optional) Hot peppers (optional)
Slivered almonds (optional)Desired shredded cheese(I like cheddar)
Dressing (the best part):
½ cup oil 1/3 cup apple cider vinegar
1 TB soy sauce (low sodium)
2 packets Equal – Splenda 1 Dash ginger
1 Dash pepper 1 Dash garlic salt
How to Prepare:
Bring ingredients of dressing to a boil in a pan and stir with wisk. Once all
ingredients are well-blended, pour over salads.
Hot German Turnip Salad CarbsPerServing:4g total
Effort:Easy
Ingredients:
1 cup mayonnaise 3 Tablespoons white wine
2 teaspoons vinegar ½ cup bacon grease
½ teaspoon fresh dill2 packages artificial sweetener – sweet n low
¾ teaspoon salt 1/8 teaspoon pepper
bacon strips – crushed 2 teaspoons onion
How to Prepare:
Whisk all ingredients together. Makes about 2 cups. Use about ¼ to ½ cup per large turnip,
boiled until soft. Add crushed bacon and 2 tablespoons onion sauted in bacon grease.
Italian Cauliflower Salad Serves:6
CarbsPerServing:23g total Effort:Easy
Ingredients:
3 cups cauliflower 2 tablespoons diced green
bell pepper 2 tablespoons diced onion
¼ cup water 3 tablespoons italian salad
dressing1/4 teaspoon salt 1/8 teaspoon oregano – dry
1/8 teaspoon basil – dry 1/8 teaspoon garlic powder
How to Prepare:
Combine all ingredients in pan. Cover and cook over
medium heat, stirring once in a while till ‘flower is
tender crisp, about 10 mins Chill thoroughly.
Italian Mushroom Salad CarbsPerServing:11g total
Effort:Easy
Ingredients:
3 tablespoons italian salad dressing 1 tablespoon Parmesan
cheese 2 cups sliced mushrooms thinly sliced
How to Prepare:
Mix dressing and cheese.Stir in the mushrooms. Chill several hours.
NOTES : Counts for italian dressing not included in totals.
Kentucky Derby Salad CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
Boston or Iceberg lettuce apple cider vinegar
4 strips bacononions brown sugar twin
sesame oil
How to Prepare:
Fry bacon very crisp, shred lettuce, dice or slice the onions warm 3-4
tablespoons sesame oil,crunch up bacon, put on lettuce and onions, twin brown sugar to taste,
vinegar to taste.
Lemon Dressing CarbsPerServing:13g total
Effort:Easy
Ingredients:
2 teaspoons salt 4 teaspoons Splenda
1 dash pepper 1 dash Paprika1 1/3 cups salad oil
8 tablespoons vinegar 8 teaspoons lemon juice
1 teaspoon grated lemon rind – zest
How to Prepare:
Combine all ingredients in a jar with a tight fitting lid
and shake until well blended. Refrigerate.
Lime and Cilantro Viniagrette CarbsPerServing:7g total
Effort:Easy
Ingredients:
2 tablespoons red wine vinegar 2 tablespoons lime juice
¼ teaspoon black pepper ¼ cup cilantro leaves, whole
1 clove garlic1 tablespoon egg substitute, liquid – (or 1 egg yolk)
2 teaspoons prepared mustard ½ cup oil
1 pinch salt
How to Prepare:
Put everything but half the cilantro and all of the oil in a
blender. Process until smooth. With the blender running, slowly pour
in the oil until it’s well blended. Chop the remaining cilantro very
fine and stir into the dressing. The cilantro taste is very strong.
Start with just 2T if you like. The vinaigrette is an excellent
marinade for ribs or fish. If you like a stronger lime flavor(for
marinades) add 1T lime zest to the blender as well.
Low Carb Version Waldorf Salad CarbsPerServing:90g total
Effort:Easy
Ingredients:
2 cups jicama – peeled and cubed 2 tablespoons lemon juice
½ cup strawberries – cut into ¼s ½ cup celery – sliced
½ cup mayonnaise – more or less to taste2 packets splenda
3 tablespoons slivered almonds
2 tablespoons blue cheese crumbled(optional)
4 cups romaine lettuce – shredded
How to Prepare:
Toss Jicama cubes with lemon juice and let sit 5 minutes. Mix in remaining
ingredients. Refrigerate 30 minutes or more before serving. Divide lettuce
among 4 plates and spoon ¼ of the salad over the top of each.
CarbsPerServing:1.83g Effort:Easy
Ingredients:
¼ cup chopped onion ¼ cup peanut oil
2 tablespoons rice wine vinegar 2 tablespoons water
1 tablespoon ginger root – chopped 1 tablespoon chopped celery1 tablespoon soy sauce
1 ½ teaspoons tomato paste 1 ½ teaspoons splenda
1 teaspoon lemon juice 1 Dash salt and pepper
How to Prepare:
Combine all ingredients in blender container or wok bowl of food
processor fitted with steel knife; process until almost smooth. May
be kept refrigerated up to one week.
Greek Salad Serves:10
CarbsPerServing:no counts provided Effort:Easy
Ingredients:
1 head lettuce torn into bite sized pieces 1 jar marinated artichoke hearts
½ small tomato choppe (optional) A few black olives (optional)4 oz feta cheese depending
on how much you – (4 to 8 like it
6 oz chopped ham 1 bottle Ken’s Steakhouse Greek Dressing
How to Prepare:
Mix all of the ingredients including the dressing and let sit for 10 minutes before
serving. This salad is AWESOME!!! I have made it for years for parties and at
home and it has become a staple in our family.
Grilled Chicken Salad CarbsPerServing:31g total
Effort:Easy
Ingredients:
¼ cup soy sauce ¼ cup olive oil
2 pounds skinless boneless chicken breast – cut in bite size chunks
garlic powder – to taste 2 cups lettuce1 large tomato
1 medium cucumber ½ red onion
black pepper – to taste balsamic vinegar – to taste
How to Prepare:
Heat oil in non-stick fry pan Saute chicken with garlic powder until just starting to
turn a golden brown. Add soy sauce. Simmer on low heat for about 5 to 10
minutes. The oil will float a little to the top. That’s okay.
Make salad with the remaining items. Sprinkle with black pepper. NO
SALT! That’s what the soy sauce is for.
When salad is ready, pour the hot mixture of chicken,oil and soy onto the salad.
Add balsamic vinegar to taste and toss. The lettuce will wilt a little. You will love
it!
‘Honey’ Mustard! Serves:One CarbsPerServing:About 3
Prep Time:Less than one minute! Effort:Easy
Ingredients:
1 Tbs. Dijion Mustard
1 Tbs. Spicey Brown Mustard2 Tbs. Heavy Whipping Cream
1 Packet Splenda
How to Prepare:
Mix all ingredients and serve! Origionally, I thought this up as a
dip for chicken, but it also makes the BEST salad dressing. If
you’ve been missing honey mustard dressing (It’s my personal
favorite!) suffer no more!
Hot Chinese Chicken Salad CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
For two large salads: 2 chicken breast – cooked with desired seasoning
2 large bowls of lettuce Tomatoes (optional)
Crumbled bacon (optional) Hot peppers (optional)
Slivered almonds (optional)Desired shredded cheese(I like cheddar)
Dressing (the best part):
½ cup oil 1/3 cup apple cider vinegar
1 TB soy sauce (low sodium)
2 packets Equal – Splenda 1 Dash ginger
1 Dash pepper 1 Dash garlic salt
How to Prepare:
Bring ingredients of dressing to a boil in a pan and stir with wisk. Once all
ingredients are well-blended, pour over salads.
Hot German Turnip Salad CarbsPerServing:4g total
Effort:Easy
Ingredients:
1 cup mayonnaise 3 Tablespoons white wine
2 teaspoons vinegar ½ cup bacon grease
½ teaspoon fresh dill2 packages artificial sweetener – sweet n low
¾ teaspoon salt 1/8 teaspoon pepper
bacon strips – crushed 2 teaspoons onion
How to Prepare:
Whisk all ingredients together. Makes about 2 cups. Use about ¼ to ½ cup per large turnip,
boiled until soft. Add crushed bacon and 2 tablespoons onion sauted in bacon grease.
Italian Cauliflower Salad Serves:6
CarbsPerServing:23g total Effort:Easy
Ingredients:
3 cups cauliflower 2 tablespoons diced green
bell pepper 2 tablespoons diced onion
¼ cup water 3 tablespoons italian salad
dressing1/4 teaspoon salt 1/8 teaspoon oregano – dry
1/8 teaspoon basil – dry 1/8 teaspoon garlic powder
How to Prepare:
Combine all ingredients in pan. Cover and cook over
medium heat, stirring once in a while till ‘flower is
tender crisp, about 10 mins Chill thoroughly.
Italian Mushroom Salad CarbsPerServing:11g total
Effort:Easy
Ingredients:
3 tablespoons italian salad dressing 1 tablespoon Parmesan
cheese 2 cups sliced mushrooms thinly sliced
How to Prepare:
Mix dressing and cheese.Stir in the mushrooms. Chill several hours.
NOTES : Counts for italian dressing not included in totals.
Kentucky Derby Salad CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
Boston or Iceberg lettuce apple cider vinegar
4 strips bacononions brown sugar twin
sesame oil
How to Prepare:
Fry bacon very crisp, shred lettuce, dice or slice the onions warm 3-4
tablespoons sesame oil,crunch up bacon, put on lettuce and onions, twin brown sugar to taste,
vinegar to taste.
Lemon Dressing CarbsPerServing:13g total
Effort:Easy
Ingredients:
2 teaspoons salt 4 teaspoons Splenda
1 dash pepper 1 dash Paprika1 1/3 cups salad oil
8 tablespoons vinegar 8 teaspoons lemon juice
1 teaspoon grated lemon rind – zest
How to Prepare:
Combine all ingredients in a jar with a tight fitting lid
and shake until well blended. Refrigerate.
Lime and Cilantro Viniagrette CarbsPerServing:7g total
Effort:Easy
Ingredients:
2 tablespoons red wine vinegar 2 tablespoons lime juice
¼ teaspoon black pepper ¼ cup cilantro leaves, whole
1 clove garlic1 tablespoon egg substitute, liquid – (or 1 egg yolk)
2 teaspoons prepared mustard ½ cup oil
1 pinch salt
How to Prepare:
Put everything but half the cilantro and all of the oil in a
blender. Process until smooth. With the blender running, slowly pour
in the oil until it’s well blended. Chop the remaining cilantro very
fine and stir into the dressing. The cilantro taste is very strong.
Start with just 2T if you like. The vinaigrette is an excellent
marinade for ribs or fish. If you like a stronger lime flavor(for
marinades) add 1T lime zest to the blender as well.
Low Carb Version Waldorf Salad CarbsPerServing:90g total
Effort:Easy
Ingredients:
2 cups jicama – peeled and cubed 2 tablespoons lemon juice
½ cup strawberries – cut into ¼s ½ cup celery – sliced
½ cup mayonnaise – more or less to taste2 packets splenda
3 tablespoons slivered almonds
2 tablespoons blue cheese crumbled(optional)
4 cups romaine lettuce – shredded
How to Prepare:
Toss Jicama cubes with lemon juice and let sit 5 minutes. Mix in remaining
ingredients. Refrigerate 30 minutes or more before serving. Divide lettuce
among 4 plates and spoon ¼ of the salad over the top of each.
Wednesday, May 16, 2007
Insulin Secretion Predicts Weight-Loss Impact of Diets - CME Teaching Brief® - MedPage Today
OSTON, May 16 -- A simple test of insulin secretion may predict which obese patients would be better off with a low-glycemic load diet than a low-fat one, researchers here found.
Young, obese patients with high insulin levels on a glucose tolerance test had significantly more weight loss and body fat reduction with a low-glycemic load diet than a low-fat diet, said David S. Ludwig, M.D., Ph.D., of Children's Hospital, Boston, and colleagues.
In a randomized trial, participants with lower insulin secretion had similar results with both diets, they reported in the May 16 issue of the Journal of the American Medical Association.
The results may help explain inconsistent findings in other diet studies, the investigators suggested. Differences in individuals' insulin responsiveness to glucose may account for variations in efficacy, they explained.
Therefore, they speculated that a low-glycemic load diet in which saturated fat was kept low, such as by substituting vegetable for animal fat sources, would yield a benefit for all three cardiovascular risk factors rather than just two as was seen in the study.
The study was limited by self-reporting of dietary intake and use of tabulated glycemic index values.
However, "Because this study used dietary counseling rather than meals prepared in a metabolic kitchen, these findings should have direct relevance to the management of obesity in routine clinical practice," the researchers wrote.
Tuesday, May 15, 2007
Carb Gram Counter
Carb Gram Counter
Food item Total Carbs (gFiber (g)Net Carbs (g Fat (g)Protein (g)Calories
CHEESES
1.00 piece American Cheese, 2/3 oz. slice 0.3 0 0.3 6.6 4.7 79
2.00 tbs Blue Cheese, crumbled 0.4 0 0.4 4.8 3.6 60
2.00 tbs Cheddar Cheese-Shredded 0.2 0 0.2 4.7 3.5 57
2.00 tbs Cream Cheese 0.8 0 0.8 10.1 2.2 101
0.50 cup Creamed Cottage Cheese-
Small Curd
2.8 0 2.8 4.7 13.1 109
2.00 tbs Feta Cheese, crumbled 0.8 0 0.8 4.0 2.7 49
2.00 tbs Fontina Cheese-Shredded 0.2 0 0.2 4.2 3.5 53
2.00 tbs Goat Cheese-Soft Type 0.3 0 0.3 6.5 5.7 82
1.00 oz-wt Mascarpone Cheese 0.6 0 0.6 13.2 2.0 126
2.00 tbs Monterey Jack Cheese-
Shredded
0.1 0 0.1 4.3 3.5 53
2.00 tbs Mozzarella Cheese-Whole Milk-
Shredded
0.3 0 0.3 3.1 2.7 40
2.00 tbs Muenster Cheese-Shredded 0.2 0 0.2 4.2 3.3 52
2.00 tbs Parmesan Cheese-Shredded 0.3 0 0.3 2.7 3.8 42
1.00 oz-wt Provolone Cheese-Diced 0.6 0 0.6 7.5 7.3 100
0.25 cup Ricotta Cheese-Whole Milk 1.9 0 1.9 8.0 6.9 107
2.00 tbs Swiss Cheese-Shredded 0.5 0 0.5 3.7 3.8 51
MILK, CREAM & BUTTER
1.00 tsp Butter 0.0 0 0.0 3.8 0.0 34
1.00 cup Buttermilk, 1% lowfat 13.0 0 13.0 2.5 9.0 110
2.00 tbs Half and Half Cream 1.0 0 1.0 3.0 1.0 40
2.00 tbs Heavy Whipping Cream 0.8 0 0.8 11.0 0.6 103
1.00 cup Milk, 2% 11.7 0 11.7 4.7 8.1 121
1.00 cup Milk, Whole 11.4 0 11.4 8.1 8.0 150
2.00 tbs Sour Cream 1.2 0 1.2 6.0 0.9 62
1.00 tsp Whipped Butter 0.0 0 0.0 2.6 0.0 23
1.00 cup Yogurt, lowfat, plain 17.2 0 17.2 3.8 12.9 155
1.00 cup Yogurt, whole milk, plain 11.4 0 11.4 8.0 8.5 150
BEEF & VEAL
6.00 oz-wt Beef Brisket 0.0 0 0.0 43.2 41.8 569
6.00 oz-wt Beef Chuck 0.0 0 0.0 31.6 50.1 498
6.00 oz-wt Beef Eye Round 0.0 0 0.0 24.0 45.2 410
1.00 oz-wt Beef Jerky 3.1 0.5 2.6 7.3 9.4 116
6.00 oz-wt Beef Short Ribs 0.0 0 0.0 71.4 36.7 801
6.00 oz-wt Beef Tenderloin 0.0 0 0.0 41.8 40.7 551
6.00 oz-wt Beef, Ground, Chuck 0.0 0 0.0 44.0 38.9 562
6.00 oz-wt Beef, Ground, Round 0.0 0 0.0 28.1 46.7 454
6.00 oz-wt Calf Liver 10.4 0 10.4 9.9 40.5 304
6.00 oz-wt Chuck Eye Steak 0.0 0 0.0 41.1 46.2 568
6.00 oz-wt Corned Beef Brisket 0.3 0 0.3 33.8 33.3 449
6.00 oz-wt Cubed steak 0.0 0 0.0 8.3 53.9 306
2.00 oz-wt Frankfurter, Beef 1.1 0 1.1 16.6 7.2 185
6.00 oz-wt Ground Veal 0.0 0 0.0 12.9 41.5 293
6.00 oz-wt Meas Raw Boneless: Beef
Steak-Shell-All-Lean-1/4"Trim-
Brld
0.0 0 0.0 11.8 36.0 261
6.00 oz-wt Prime Rib 0.0 0 0.0 56.4 36.9 667
6.00 oz-wt Rib Eye Roast 0.0 0 0.0 37.8 42.4 522
Portion
6.00 oz-wt Rib Eye Steak 0.0 0 0.0 19.9 47.7 383
6.00 oz-wt Roast Beef, Deli 2.3 0 2.3 5.2 34.3 193
6.00 oz-wt Shell Steak 0.0 0 0.0 21.3 64.9 469
6.00 oz-wt Sirloin Steak 0.0 0 0.0 13.6 51.7 344
6.00 oz-wt Skirt Steak 0.0 0 0.0 54.7 61.6 758
6.00 oz-wt Top Loin 0.0 0 0.0 12.1 51.0 327
6.00 oz-wt Top Sirloin 0.0 0 0.0 30.4 44.2 463
6.00 oz-wt Veal Arm Shoulder 0.0 0 0.0 13.1 40.4 291
6.00 oz-wt Veal Breast 0.0 0 0.0 33.5 39.6 472
6.00 oz-wt Veal Cutlet 0.0 0 0.0 30.4 53.4 502
6.00 oz-wt Veal Loin 0.0 0 0.0 30.4 53.4 502
6.00 oz-wt Veal Rib Chop 0.0 0 0.0 22.2 38.0 362
6.00 oz-wt Veal Round Steak 0.0 0 0.0 7.0 47.6 265
6.00 oz-wt Veal Scallops 0.0 0 0.0 6.3 52.2 279
6.00 oz-wt Veal Shank 0.0 0 0.0 7.9 43.4 256
6.00 oz-wt Veal Stew Meat 0.0 0 0.0 13.4 40.2 292
LAMB
6.00 oz-wt Ground Lamb 0.0 0 0.0 30.3 38.2 436
6.00 oz-wt Lamb Rib Chops 0.0 0 0.0 50.3 37.6 614
6.00 oz-wt Lamb Shoulder 0.0 0 0.0 12.6 46.2 312
6.00 oz-wt Lamb Stew Meat 0.0 0 0.0 15.0 57.3 379
6.00 oz-wt Leg of Lamb, bone in 0.0 0 0.0 8.2 30.0 203
6.00 oz-wt Rack of Lamb, bone in 0.0 0 0.0 9.9 19.5 173
POULTRY
6.00 oz-wt Chicken Breast Cutlet 0.0 0 0.0 12.7 48.7 322
6.00 oz-wt Chicken Breast, boneless 0.0 0 0.0 12.7 48.7 322
1.00 each Chicken leg 0.0 0 0.0 15.4 29.7 265
1.00 each Chicken Thigh 0.0 0 0.0 9.6 15.5 153
6.00 oz-wt Chicken Thigh, boneless 0.0 0 0.0 34.6 39.2 479
6.00 oz-wt Chicken Thigh, skinless,
boneless
0.0 0 0.0 8.9 44.6 270
1.00 each Chicken Wing 0.0 0 0.0 6.6 9.1 99
6.00 oz-wt Chicken, ground 0.0 0 0.0 22.5 40.2 374
6.00 oz-wt Chicken, light and dark,
roasted, chopped
0.0 0 0.0 12.6 49.2 323
6.00 oz-wt Chicken, whole 0.1 0 0.1 14.7 29.8 260
2.00 oz-wt Chicken/turkey sausage 0.3 0 0.3 6.4 9.6 97
6.00 oz-wt Cornish Game Hen 0.0 0 0.0 26.1 31.9 372
6.00 oz-wt Duck breast, skinless 0.0 0 0.0 9.6 45.0 279
6.00 oz-wt Duck, whole 0.0 0 0.0 89.2 26.1 916
6.00 oz-wt Goose, whole 0.0 0 0.0 23.6 27.1 329
6.00 oz-wt Turkey breast cutlet 0.0 0 0.0 1.5 59.3 266
6.00 oz-wt Turkey Breast, skinless,
boneless
0.0 0 0.0 1.5 59.3 266
6.00 oz-wt Turkey, ground 0.0 0 0.0 21.2 44.1 378
6.00 oz-wt Turkey, whole 0.1 0 0.1 12.2 36.1 264
PORK
3.00 piece Bacon 0.1 0 0.1 9.4 5.8 109
3.00 piece Canadian Bacon 0.9 0 0.9 5.9 16.9 129
6.00 oz-wt Ground Pork 0.0 0 0.0 33.4 41.4 478
6.00 oz-wt Ham, boneless 0.0 0 0.0 15.3 38.5 303
2.00 oz-wt Kielbasa 0.8 0 0.8 17.2 7.6 191
1.00 oz-wt Pancetta 0.2 0 0.2 14.0 8.6 163
6.00 oz-wt Pork Chop, center cut 0.0 0 0.0 9.7 34.9 237
2.00 oz-wt Pork frankfurter 1.4 0 1.4 16.5 6.4 181
6.00 oz-wt Pork Loin Chops 0.0 0 0.0 32.4 27.9 412
6.00 oz-wt Pork Loin Roas 0.0 0 0.0 19.7 36.4 333
6.00 oz-wt Pork loin, boneless 0.0 0 0.0 24.9 46.1 422
2.00 each Pork Sausage 2.0 0 2.0 34.4 26.8 433
6.00 oz-wt Pork Spareribs 0.0 0 0.0 51.5 49.4 675
6.00 oz-wt Pork Tenderloin 0.0 0 0.0 8.2 47.9 279
6.00 oz-wt Prosciutto 0.9 0 0.9 13.0 37.4 281
LUNCH MEATS
3.00 oz-wt Beef Bologna 0.7 0 0.7 24.2 10.4 265
3.00 oz-wt Beef Salami 2.4 0 2.4 17.6 12.8 223
3.00 oz-wt BeefPastrami 2.6 0 2.6 24.8 14.7 297
3.00 oz-wt Deli ham 1.5 0 1.5 2.3 13.7 91
3.00 oz-wt Pork Bologna 0.6 0 0.6 16.9 13.0 210
3.00 oz-wt Pork Salami 1.4 0 1.4 28.7 19.2 346
3.00 oz-wt Turkey Bologna 0.8 0 0.8 12.9 11.7 169
3.00 oz-wt Turkey Breast 0.0 0 0.0 6.0 21.3 162
3.00 oz-wt Turkey Roll 0.5 0 0.5 6.1 15.9 125
SEAFOOD
1.00 oz-wt Anchovies in Oil-Cnd-Drained 0.0 0 0.0 2.8 8.2 60
6.00 oz-wt Bluefish 0.0 0 0.0 9.3 43.7 270
6.00 oz-wt Catfish 0.0 0 0.0 17.2 35.3 306
6.00 oz-wt Clams, canned 8.7 0 8.7 3.3 43.5 252
6.00 oz-wt Cod 0.0 0 0.0 1.5 38.8 179
3.00 oz-wt Cod, salted 0.0 0 0.0 2.0 53.4 247
6.00 oz-wt Conch 26.4 0 26.4 1.4 81.1 468
6.00 oz-wt Crab meat 0.0 0 0.0 3.0 34.4 174
6.00 oz-wt Crab, canned 0.0 0 0.0 2.1 34.9 168
6.00 oz-wt Crab, steamed 0.0 0 0.0 3.0 34.4 174
6.00 oz-wt Halibut 0.0 0 0.0 5.2 47.2 249
6.00 oz-wt Lobster meat 2.2 0 2.2 1.0 34.9 167
6.00 oz-wt Lobster, whole 2.2 0 2.2 1.0 34.9 167
6.00 oz-wt Mackerel 0.0 0 0.0 30.3 40.6 446
6.00 oz-wt Mahi mahi 0.0 0 0.0 1.6 42.0 193
6.00 oz-wt Mussels 8.4 0 8.4 5.1 27.0 195
6.00 oz-wt Oysters 12.5 0 12.5 3.5 11.8 134
6.00 oz-wt Salmon steak 0.0 0 0.0 24.6 45.1 415
6.00 oz-wt Salmon, smoked 0.0 0 0.0 7.3 31.1 199
6.00 oz-wt Scallops 3.9 0 3.9 5.4 27.7 182
6.00 oz-wt Scrod 0.0 0 0.0 1.5 38.8 179
6.00 oz-wt Shrimp 0.0 0 0.0 1.8 35.6 168
6.00 oz-wt Smoked fish 0.0 0 0.0 34.3 30.0 437
6.00 oz-wt Snapper 0.0 0 0.0 3.0 46.5 227
6.00 oz-wt Squid 7.0 0 7.0 3.1 35.3 209
6.00 oz-wt Trout 0.0 0 0.0 12.2 41.3 287
6.00 oz-wt Tuna filet 0.0 0 0.0 2.2 53.0 245
6.00 oz-wt Tuna steak 0.0 0 0.0 2.2 53.0 245
6.00 oz-wt Tuna, canned, oil packed 0.0 0 0.0 14.0 49.6 337
6.00 oz-wt Tuna, canned, water packed 0.0 0 0.0 1.4 43.4 197
EGGS
1.00 each Egg White 0.3 0 0.3 0.0 3.5 17
1.00 each Egg Yolk 0.3 0 0.3 5.1 2.8 59
1.00 each Egg, whole 0.6 0 0.6 5.3 6.3 78
FATS, OILS & DRESSINGS
1.00 tsp Corn Oil 0.0 0 0.0 4.5 0.0 40
1.00 tsp Mayonnaise 0.1 0 0.1 3.7 0.1 33
1.00 tsp Olive Oil 0.0 0 0.0 4.5 0.0 40
2.00 tbs Salad Dressing, blue cheese 2.3 0 2.3 16.0 1.5 154
2.00 tbs Salad Dressing, caesar 0.6 0.1 0.5 10.5 2.8 107
2.00 tbs Salad Dressing, Italian 3.0 0 3.0 14.2 0.2 137
2.00 tbs Salad Dressing, ranch 1.4 0 1.4 11.3 0.9 109
2.00 tbs Salad Dressing, thousand
island
4.8 0 4.8 11.2 0.3 118
1.00 tsp Sesame Oil 0.0 0 0.0 4.5 0.0 40
TOFU
8.00 fl oz Soy Milk 4.4 3.2 1.2 4.7 6.7 81
4.00 oz-wt Tofu, firm 4.9 2.6 2.2 9.9 17.9 164
4.00 oz-wt Tofu, silken 3.3 0.1 3.2 3.1 5.4 62
BEANS
0.50 cup Baby Lima Beans 21.2 7.0 14.2 0.3 7.3 115
0.50 cup Black Beans 20.4 7.5 12.9 0.5 7.6 114
0.50 cup Blackeyed Peas 17.9 5.6 12.3 0.5 6.6 100
0.50 cup CA Red Kidney Beans 19.8 8.2 11.6 0.1 8.1 110
0.50 cup Chickpea/Garbanzo Beans 22.5 6.2 16.2 2.1 7.3 134
0.50 cup Great Northern Beans 18.7 6.2 12.5 0.4 7.4 104
2.00 tbs Hummos/Hummus 6.2 1.6 4.6 2.6 1.5 53
0.50 cup Lentils 19.9 7.8 12.1 0.4 8.9 115
0.50 cup Navy Beans 23.9 5.8 18.1 0.5 7.9 129
0.50 cup Pink Beans 23.6 4.5 19.1 0.4 7.7 126
0.50 cup Pinto Beans 18.0 7.0 11.0 1.0 7.0 110
0.50 cup Soybeans 9.9 3.8 6.2 5.8 11.1 127
NUTS & SEEDS
2.00 tbs Almond Butter 6.8 1.2 5.6 18.9 4.8 203
2.00 tbs Almonds, slivered 3.3 1.6 1.7 8.6 3.5 102
2.00 tbs Almonds, whole 3.6 2.2 1.4 8.9 3.7 106
6.00 each Chestnuts, roasted 26.7 2.6 24.2 1.1 1.6 124
2.00 tbs Hazelnuts, Chopped 2.4 1.4 1.0 8.7 2.1 90
2.00 tbs Hazelnuts, Whole 2.8 1.6 1.2 10.3 2.5 106
2.00 tbs Macadamia Nuts 2.3 1.4 0.9 12.7 1.3 120
2.00 tbs Peanut Butter, natural 6.9 2.1 4.8 15.9 7.7 187
2.00 tbs Peanut Butter, regular 6.2 1.9 4.3 16.3 8.1 190
2.00 tbs Peanuts 3.4 1.7 1.8 8.9 4.7 105
2.00 tbs Pecans, chopped 2.1 1.4 0.6 10.7 1.4 103
2.00 tbs Pine Nuts 2.4 0.8 1.7 8.6 4.1 96
2.00 tbs Pistachio Nuts 4.7 1.6 3.1 6.9 3.3 88
2.00 tbs Pumpkin Seeds 3.1 0.7 2.4 7.9 4.2 93
2.00 tbs Sunflower Seeds 3.4 1.9 1.5 8.9 4.1 103
2.00 tbs Walnuts, chopped 2.1 1.0 1.1 9.8 2.3 98
2.00 tbs Walnuts, halves 1.7 0.8 0.9 8.2 1.9 82
BAKING PRODUCTS
2.00 tbs All Purpose White Flour 11.9 0.4 11.5 0.2 1.6 57
1.00 tsp Atkins Thicken/Thin 1.5 1.5 0.0 0.0 0.1 6
1.00 oz-wt Baking Chocolate,unsweetened 8.0 4.4 3.7 15.7 2.9 148
0.50 tsp Baking Powder 0.6 0.0 0.6 0.0 0.0 1
0.50 tsp Baking Soda 0.0 0.0 0.0 0.0 0.0 0
2.00 tbs Chocolate Chips, semisweet 13.3 1.2 12.0 6.3 0.9 101
0.50 tsp Cinnamon 0.9 0.6 0.3 0.0 0.0 3
0.50 tsp Cocoa Powder, unsweetened 0.5 0.3 0.2 0.1 0.2 3
2.00 tbs Coconut Milk-Canned 0.8 0.3 0.5 6.0 0.6 56
2.00 tbs Coconut, dried, unsweetened 2.4 1.6 0.8 6.3 0.7 64
2.00 tbs Cornmeal 13.4 1.3 12.1 0.3 1.5 63
1.00 each Gelatin, unsweetened 0.0 0.0 0.0 0.0 6.0 23
1.00 tsp Ghee 0.0 0.0 0.0 4.2 0.0 37
1.00 tsp Margarine 0.0 0.0 0.0 3.8 0.0 34
1.00 tbs Molasses 12.5 0.0 12.5 0.0 0.0 48
1.00 tsp Sugar, brown 4.5 0.0 4.5 0.0 0.0 17
1.00 tsp Sugar, white 4.2 0.0 4.2 0.0 0.0 16
GRAINS
0.50 cup Bulgur Wheat-Cooked 16.9 4.1 12.8 0.2 2.8 76
2.00 tbs Cornmeal 11.7 1.1 10.6 0.5 1.2 55
0.50 cup Couscous-Cooked 18.2 1.1 17.1 0.1 3.0 88
0.50 cup Hominy-Cooked 11.8 2.1 9.7 0.7 1.2 59
0.50 cup Kasha-Cooked 74.3 9.4 64.8 2.7 11.6 343
0.50 cup Millet-Cooked 28.4 1.6 26.8 1.2 4.2 143
2.00 tbs Oat Bran-Dry 7.8 1.8 6.0 0.8 2.0 29
0.50 cup Pearled Barley-Cooked 22.2 3.0 19.2 0.3 1.8 97
0.25 cup Quinoa Grain-Dry 29.3 2.5 26.8 2.5 5.6 159
0.50 cup Rice, brown, cooked 22.4 1.8 20.6 0.9 2.5 108
0.50 cup Rice, white, cooked 22.3 0.3 21.9 0.2 2.1 103
0.50 cup Rice, wild, cooked 17.5 1.5 16.0 0.3 3.3 83
2.00 tbs Wheat Germ-Toasted 7.0 1.8 5.2 1.5 4.1 54
CEREALS
1.00 cup Corn Flakes 24.2 0.8 23.4 0.2 1.8 102
0.50 cup Cream of Rice Cereal-Cooked 13.9 0.1 13.8 0.1 1.1 63
0.50 cup Cream of Wheat -Cooked 15.8 1.4 14.3 0.2 2.2 77
0.50 cup Oatmeal-Cooked 12.6 2.0 10.6 1.2 3.0 73
1.00 cup Puffed Wheat Cereal 11.1 0.6 10.5 0.2 2.1 51
1.00 cup Raisin Bran 47.1 8.2 38.9 1.5 5.6 186
1.00 cup Rice Krispies 22.8 0.3 22.5 0.3 1.7 100
PASTA
0.50 cup Noodles, egg, cooked 19.9 0.9 19.0 1.2 3.8 106
0.50 cup Pasta, spinach, cooked 18.3 2.5 15.9 0.4 3.2 91
0.50 cup Pasta, whole wheat, cooked 18.6 2.0 16.6 0.4 3.7 87
0.50 cup Pasta/Noodles, dry, cooked 19.8 1.2 18.6 0.5 3.3 99
4.00 oz-wt Pasta/Noodles, fresh, cooked 28.3 2.0 26.3 1.2 5.8 149
BREADS, ROLLS &
CRACKERS
1.00 each Bagel, 2 1/2 oz 38.0 1.7 36.3 1.1 7.5 195
1.00 each Biscuit, 2 oz 27.6 1.0 26.6 6.9 4.2 191
1.00 each Blueberry Muffin, 2 oz 27.4 1.5 25.9 3.7 3.1 158
1.00 each Bran Muffin, 2 oz 23.8 4.0 19.8 7.3 4.0 164
1.00 each Breadsticks, sesame, small 2.2 0.1 2.1 0.5 0.4 15
1.00 each Corn Muffin, 2 oz 29.0 1.9 27.1 4.8 3.4 174
1.00 piece Cornbread 2.5 x 2.5 x 1.5 pce 22.7 1.9 20.7 4.9 4.0 152
5.00 each Crackers, butter-type 51.4 1.5 49.8 18.3 5.8 393
5.00 each Crackers, rye wafers 44.2 12.6 31.6 0.5 5.3 184
5.00 each Crackers, saltines 10.7 0.5 10.3 1.8 1.4 65
5.00 each Crackers, water 10.0 0.6 9.4 0.0 1.3 44
1.00 each Croissant 27.0 0.0 27.0 17.0 4.0 270
1.00 each English Muffin 26.0 1.5 24.5 1.0 4.4 133
1.00 each Hard White Roll 30.0 1.3 28.7 2.5 5.6 167
1.00 piece Italian Bread 15.0 0.8 14.2 1.1 2.6 81
1.00 each Pita Pocket Bread, 6
1/2"diameter
33.4 1.3 32.1 0.7 5.5 165
1.00 each Popover 10.4 0.3 10.1 1.5 2.6 67
1.00 piece Pumpernickel Bread 12.4 1.7 10.7 0.8 2.3 65
1.00 piece Raisin Bread 13.6 1.1 12.5 1.1 2.1 71
1.00 piece Rye Bread 15.5 1.9 13.6 1.1 2.7 83
1.00 each Soft Hoagie Roll 32.0 2.0 30.0 4.5 7.0 200
1.00 piece Sourdough Bread 13.0 0.8 12.2 0.8 2.2 69
1.00 each Tortilla, corn 12.1 1.4 10.8 0.7 1.5 58
1.00 each Tortillas, flour, 8" 25.3 0.0 25.3 3.1 4.4 146
1.00 piece Wheat Bread 11.8 1.1 10.7 1.0 2.3 65
1.00 piece White Bread 14.9 0.7 14.2 1.1 2.5 80
1.00 piece Whole grain bread 11.8 1.1 10.7 1.0 2.3 65
PANCAKES, WAFFLES &
FRENCH TOAST
1.00 piece French Toast-Frozen 18.9 0.7 18.3 3.6 4.4 126
1.00 each Pancakes-Frozen-Ready To
Eat-6 inch
31.8 1.3 30.5 2.4 3.8 167
1.00 each Pancakes-Homemade 6" 21.8 1.1 20.7 7.5 4.9 175
1.00 each Waffles-Frozen-4" square 13.5 0.8 12.7 2.7 2.1 88
1.00 each Waffles-Homemade-7" diam 24.7 1.1 23.6 10.6 5.9 218
GRAVIES & SAUCES
2.00 tbs Barbecue Sauce 4.0 0.4 3.6 0.6 0.6 23
0.25 cup Gravy, au jus 1.5 0.0 1.5 0.1 0.7 10
0.25 cup Gravy, canned (chicken, beef,
turkey, etc)
3.2 0.2 3.0 3.4 1.1 47
2.00 tbs Hollandaise Sauce 0.3 0.0 0.3 9.1 1.0 85
0.25 cup Spaghetti/Marinara Sauce 5.1 1.0 4.1 1.3 0.9 36
0.25 cup Sweet & Sour Sauce 15.1 0.1 15.1 0.0 0.2 59
2.00 tbs Tartar Sauce 1.2 0.1 1.1 16.4 0.4 149
2.00 tbs Teriyaki Sauce 5.7 0.0 5.7 0.0 2.1 30
0.25 cup Tomato Sauce 4.4 0.9 3.5 0.1 0.8 18
ALCOHOL
12.00 fl oz Beer 13.2 0.7 12.5 0.0 1.1 146
1.00 fl oz Bourbon-80 Proof 0.0 0.0 0.0 0.0 0.0 64
1.00 oz-wt Brandy-86 Proof 0.0 0.0 0.0 0.0 0.0 71
1.00 oz-wt Brandy-86 Proof 0.0 0.0 0.0 0.0 0.0 71
1.00 oz-wt Gin-80 Proof 0.0 0.0 0.0 0.0 0.0 65
4.00 fl oz Medium White Wine 0.9 0.0 0.9 0.0 0.1 80
4.00 fl oz Red Wine 2.0 0.0 2.0 0.0 0.2 85
1.00 oz-wt Rum-80 Proof 0.0 0.0 0.0 0.0 0.0 65
1.00 oz-wt Tequila-80 Proof 0.0 0.0 0.0 0.0 0.0 65
1.00 oz-wt Triple Sec Liqueur-1 Shot 12.5 0.0 12.5 0.1 0.0 100
1.00 oz-wt Vodka-80 Proof 0.0 0.0 0.0 0.0 0.0 65
1.00 oz-wt Whiskey-80 Proof 0.0 0.0 0.0 0.0 0.0 65
MISC.
1.00 each Atkins-Low Carb Tortilla 12.0 9.0 3.0 2.0 5.0 60
2.00 tbs Chicken Liver Pate-Canned 1.7 0.0 1.7 3.4 3.5 52
DESSERTS & PASTRIES
1.00 piece Cake, angelfood, 1/12 cake 29.4 0.1 29.2 0.2 3.1 129
1.00 piece Cake, chocolate layer, 3 oz
slice
38.0 2.0 36.0 16.0 2.0 300
1.00 piece Cake, coffeecake, 2 oz slice 29.6 0.7 28.9 5.4 3.1 178
1.00 piece Cake, pound cake, 1 oz slice 13.8 0.1 13.7 5.6 1.6 110
1.00 oz-wt Chocolate, dark 17.9 1.7 16.2 8.5 1.2 136
1.00 oz-wt Chocolate, milk 16.8 1.0 15.8 8.7 2.0 145
1.00 each Cookie, chocolate chip, 1/2 oz 10.3 0.2 10.0 4.1 0.9 79
1.00 each Cookie, oatmeal, 1/2 oz 12.4 0.5 11.9 3.3 1.1 81
1.00 each Cookie, peanut butter, 2/3 oz 11.8 0.4 11.4 4.8 1.8 95
1.00 each Cookie, sugar, 1/2 oz 10.2 0.1 10.1 3.2 0.8 72
1.00 each Doughnut, glazed 26.6 0.7 25.9 13.7 3.8 242
1.00 each Doughnut, plain 19.0 1.0 18.0 11.0 3.0 180
0.50 cup Ice cream, chocolate 18.6 0.8 17.8 7.3 2.5 143
0.50 cup Ice cream, fruit 18.2 0.2 18.0 5.5 2.1 127
0.50 cup Ice cream, vanilla 15.6 0.0 15.6 7.3 2.3 133
1.00 piece Pie, apple, 1/8 of 9" pie 57.5 2.2 55.3 19.4 3.7 411
1.00 piece Pie, cherry, 1/8 of 9" pie 69.3 2.7 66.6 22.0 5.0 486
1.00 piece Pie, lemon meringue, 1/6 of 8"
pie
53.3 1.4 52.0 9.8 1.7 303
1.00 piece Pie, pecan, 1/8 of 9" pie 63.7 6.1 57.6 27.1 6.0 503
1.00 piece Pie, pumpkin, 1/8 of 9" pie 40.9 4.2 36.7 14.4 7.0 316
SNACKS
10.00 piece Potato Chips 10.6 0.9 9.7 6.9 1.4 107
10.00 piece Pretzels 47.5 1.9 45.6 2.1 5.5 229
0.50 oz-wt Soy Nuts 4.5 2.5 2.0 2.0 6.0 60
10.00 piece Tortilla Chips 11.3 1.2 10.2 4.7 1.3 90
SOUPS
1.00 cup Broth, beef 1.0 0.0 1.0 1.4 4.8 38
1.00 cup Broth, chicken 1.5 0.0 1.5 1.5 3.1 31
1.00 cup Soup, black bean 19.8 4.4 15.4 1.5 5.6 116
1.00 cup Soup, chicken noodle 9.4 0.7 8.6 2.5 4.0 75
1.00 cup Soup, cream of potato 17.2 0.5 16.7 6.4 5.8 149
1.00 cup Soup, cream of tomato 22.3 2.7 19.6 6.0 6.1 161
1.00 cup Soup, minestrone 11.2 1.0 10.3 2.5 4.3 82
1.00 cup Soup, New England clam
chowder
16.6 1.5 15.1 6.6 9.5 164
1.00 cup Soup, onion 8.2 1.0 7.2 1.7 3.8 58
1.00 cup Soup, vegetable 19.0 1.2 17.8 3.7 3.5 122
CONDIMENTS
1.00 tsp Atkins low carb jam 0.3 0.0 0.3 0.0 0.0 3
1.00 tbs Balsamic Vinegar 2.3 0.0 2.3 0.0 0.1 10
1.00 tbs Capers 0.4 0.3 0.1 0.1 0.2 2
1.00 tsp Chili Powder 1.4 0.9 0.5 0.4 0.3 8
1.00 tbs Cider Vinegar 0.9 0.0 0.9 0.0 0.0 2
2.00 tbs Cranberry Sauce 13.5 0.3 13.1 0.1 0.1 52
1.00 tsp Cumin 0.8 0.7 0.1 0.5 0.4 9
1.00 tsp Dijon Mustard 0.6 0.1 0.5 0.5 0.3 6
1.00 each Dill Pickle 2.7 0.8 1.9 0.1 0.4 12
1.00 tsp Fish Sauce 0.2 0.0 0.2 0.0 0.3 2
1.00 each Garlic 1.0 0.1 0.9 0.0 0.2 4
1.00 tbs Ginger, Root Slices 0.9 0.1 0.8 0.0 0.1 4
1.00 tsp Honey 5.8 0.0 5.8 0.0 0.0 21
1.00 tsp Horseradish-Prepared 0.6 0.2 0.4 0.0 0.1 2
1.00 tsp Jam 4.6 0.1 4.5 0.0 0.0 19
1.00 tsp Jelly 4.5 0.1 4.4 0.0 0.0 18
1.00 tbs Ketchup/Catsup 4.2 0.2 4.0 0.1 0.2 16
1.00 tbs Maple Syrup 13.4 0.0 13.4 0.0 0.0 52
1.00 tbs Miso Paste 3.0 0.4 2.6 0.8 1.9 27
5.00 each Olives, black 1.4 0.7 0.7 2.3 0.2 25
5.00 each Olives, green 2.5 0.0 2.5 5.0 0.0 50
1.00 tbs Pesto Sauce 1.0 0.4 0.6 7.1 2.8 78
1.00 tbs Pickle Relish 5.4 0.2 5.2 0.1 0.1 20
1.00 tsp Preserves 4.6 0.1 4.5 0.0 0.0 19
1.00 tbs Red Wine Vinegar 0.0 0.0 0.0 0.0 0.0 0
1.00 tbs Rice Vinegar, seasoned 3.0 0.0 3.0 0.0 0.0 12
1.00 tbs Salsa, green 0.6 0.1 0.6 0.0 0.2 4
1.00 tbs Salsa, red 0.8 0.1 0.7 0.0 0.1 4
1.00 tbs Sherry vinegar 0.9 0.0 0.9 0.0 0.0 2
1.00 tbs Soy sauce 1.0 0.1 0.9 0.0 1.9 11
1.00 tbs Soy Sauce-Low Sodium 1.4 0.1 1.2 0.0 0.8 8
1.00 tbs Tahini 3.2 0.7 2.5 8.0 2.6 89
1.00 tbs White Wine Vinegar 1.5 0.0 1.5 0.0 0.0 5
1.00 tsp Worcestershire Sauce 0.9 0.0 0.9 0.0 0.0 4
HERBS
1.00 tbs Basil, fresh 0.1 0.1 0.0 0.0 0.1 1
1.00 tbs Chives, fresh 0.1 0.1 0.1 0.0 0.1 1
1.00 tbs Cilantro (Chinese Parsley) 0.1 0.1 0.0 0.0 0.1 1
1.00 tbs Dill, fresh 0.0 0.0 0.0 0.0 0.0 0
1.00 tbs Parsley, fresh 0.2 0.1 0.1 0.0 0.1 1
FRUIT & FRUIT JUICES
1.00 each Apple, medium 21.0 3.7 17.3 0.5 0.3 81
0.25 cup Applesauce 6.9 0.7 6.2 0.0 0.1 26
0.25 cup Apricots, dried 24.9 3.6 21.3 0.2 1.5 96
1.00 each Apricots, fresh 3.9 0.8 3.1 0.1 0.5 17
1.00 each Avocado 14.9 10.1 4.8 30.8 4.0 324
1.00 each Banana, small 23.7 2.4 21.2 0.5 1.0 93
0.25 cup Blackberries 4.6 1.9 2.7 0.1 0.3 19
0.25 cup Blueberries 5.1 1.0 4.1 0.1 0.2 20
0.25 cup Cantaloupe 3.3 0.3 3.0 0.1 0.4 14
0.25 cup Cherries 4.8 0.7 4.2 0.3 0.4 21
0.25 cup Cranberries, raw 3.0 1.0 2.0 0.0 0.1 12
0.25 cup Currants, dried 26.7 2.4 24.2 0.1 1.5 102
0.25 cup Dates, chopped 32.7 3.3 29.4 0.2 0.9 122
0.25 cup Figs, dried 32.5 5.8 26.7 0.6 1.5 127
1.00 each Figs, fresh 9.6 1.7 7.9 0.2 0.4 37
0.50 each Grapefruit Juice-Canned-
Unsweetened-Cup
9.2 1.4 7.9 0.1 0.7 37
0.25 cup Grapes 7.1 0.4 6.7 0.2 0.3 28
0.25 cup Honeydew Melon 3.9 0.3 3.6 0.0 0.2 15
0.50 cup Juice, apple 14.5 0.1 14.4 0.1 0.1 58
0.50 cup Juice, cranberry 18.2 0.1 18.1 0.1 0.0 72
0.50 cup Juice, grape 18.9 0.1 18.8 0.1 0.7 77
0.50 cup Juice, grapefruit 11.1 0.1 10.9 0.1 0.6 47
1.00 tbs Juice, lemon 1.3 0.1 1.3 0.0 0.1 4
1.00 tbs Juice, lime 1.4 0.1 1.3 0.0 0.1 4
0.50 cup Juice, orange 13.4 0.2 13.2 0.1 0.8 56
0.50 cup Juice, tomato 5.1 0.5 4.7 0.1 0.9 21
1.00 each Kiwifruit 11.3 2.6 8.7 0.3 0.8 46
0.25 cup Mango 7.0 0.7 6.3 0.1 0.2 27
1.00 each Nectarine 16.0 2.2 13.8 0.6 1.3 67
1.00 each Orange 16.3 3.4 12.9 0.1 1.4 64
0.25 cup Papaya 3.4 0.6 2.8 0.0 0.2 14
1.00 each Peach, medium 10.9 2.0 8.9 0.1 0.7 42
1.00 each Pear, medium 25.1 4.0 21.1 0.7 0.6 98
0.25 cup Pineapple 4.8 0.5 4.3 0.2 0.2 19
1.00 each Plums 8.6 1.0 7.6 0.4 0.5 36
0.25 cup Prunes 26.7 3.0 23.6 0.2 1.1 102
0.25 cup Raspberries 3.6 2.1 1.5 0.2 0.3 15
0.25 cup Seedless Raisins 32.6 1.7 31.0 0.2 1.3 124
0.25 cup Strawberries 2.7 0.9 1.8 0.1 0.2 11
1.00 each Tangerine 7.8 1.6 6.2 0.1 0.4 31
0.25 cup Watermelon 2.8 0.2 2.6 0.2 0.2 12
VEGETABLES
1.00 each Artichoke 13.4 6.5 6.9 0.2 4.2 60
1.00 each Artichoke hearts, marinated 1.0 0.0 1.0 2.5 0.0 25
6.00 each Asparagus spears 3.8 1.4 2.4 0.3 2.3 22
0.50 cup Beans, green 4.9 2.0 2.9 0.2 1.2 22
1.00 cup Bok Choi 1.5 0.7 0.8 0.1 1.1 9
0.50 cup Broccoflower 3.1 1.6 1.5 0.2 1.5 16
0.50 cup Broccoli 3.9 2.3 1.7 0.3 2.3 22
0.50 cup Broccoli rabe 2.0 0.0 2.0 0.0 1.3 10
6.00 each Brussels sprouts 10.9 3.3 7.6 0.6 3.2 49
0.50 cup Cabbage, green 1.9 0.8 1.1 0.1 0.4 8
0.50 cup Cabbage, red 1.9 0.8 1.1 0.1 0.5 9
0.50 cup Cabbage, sauerkraut 5.1 3.0 2.1 0.2 1.1 22
0.50 cup Cabbage, savoy 2.1 1.1 1.1 0.0 0.7 9
1.00 each Carrots, medium 7.3 2.2 5.1 0.1 0.7 31
6.00 each Cauliflower 4.4 2.9 1.5 0.5 2.0 25
1.00 each Celery stalk 1.5 0.7 0.8 0.1 0.3 6
1.00 tbs Celery, chopped 0.3 0.1 0.1 0.0 0.1 1
1.00 each Chili Pepper 0.0 0.0 0.0 0.0 0.0 20
1.00 tbs Chilies, green, chopped 0.5 0.5 0.0 0.0 0.0 3
4.00 oz-wt Collards 7.3 4.1 3.2 0.4 3.1 37
0.50 cup Corn 16.0 2.0 14.1 0.4 2.3 66
1.00 each Cucumber, English 4.0 1.1 2.8 0.3 0.9 19
0.50 each Cucumber, small 2.5 0.7 1.8 0.2 0.6 12
0.50 cup Daikon 1.8 0.7 1.1 0.0 0.3 8
0.50 cup Eggplant 3.3 1.2 2.0 0.1 0.4 14
0.50 cup Eggplant, Italian 3.3 1.2 2.0 0.1 0.4 14
0.50 cup Endive 1.8 1.4 0.4 0.0 0.4 8
0.50 cup Escarole 0.8 0.8 0.1 0.1 0.3 4
0.50 cup Fenned 3.2 1.3 1.8 0.1 0.5 13
1.00 cup Greens, mixed 1.6 1.2 0.4 0.1 0.9 9
0.50 cup Jicama 5.7 3.2 2.5 0.1 0.5 25
0.50 cup Kale 3.7 1.3 2.4 0.3 1.2 18
1.00 each Leeks 12.6 1.6 11.0 0.3 1.3 54
1.00 cup Lettuce, butterhead 1.3 0.6 0.7 0.1 0.7 7
1.00 cup Lettuce, romaine 1.3 1.0 0.4 0.1 0.9 8
0.50 cup Mushroom, potobello 1.4 0.4 1.0 0.1 1.0 9
2.00 tbs Mushrooms, dried 8.9 2.9 6.0 0.7 5.6 64
0.50 cup Mushrooms, fresh 1.4 0.4 1.0 0.1 1.0 9
4.00 oz-wt Okra 7.5 2.5 5.0 0.3 1.9 34
1.00 each Onions 9.5 2.0 7.5 0.2 1.3 42
0.25 cup Onions, green 1.8 0.7 1.2 0.0 0.5 8
0.50 cup Peas, edible podded 5.6 2.2 3.4 0.2 2.6 34
0.50 cup Peas, green 9.9 3.4 6.5 0.3 3.8 55
0.50 cup Pepper, green 4.8 1.3 3.4 0.1 0.7 20
0.50 cup Pepper, red 4.8 1.5 3.3 0.1 0.7 20
1.00 each Peppers, jalapeno 0.8 0.4 0.4 0.1 0.2 4
0.50 each Peppers, roasted 2.4 0.4 2.0 0.1 0.3 10
1.00 each Potato, sweet 22.4 3.1 19.2 0.1 1.8 95
0.50 cup Potato, white 15.4 1.5 13.9 0.1 1.4 66
0.50 cup Pumpkin 9.9 3.6 6.3 0.3 1.3 42
0.50 cup Radicchio 0.9 0.2 0.7 0.1 0.3 5
6.00 each Radishes 1.0 0.4 0.5 0.1 0.2 5
0.50 cup Rhubarb 2.8 1.1 1.7 0.1 0.5 13
0.25 cup Shallots 6.7 0.3 6.4 0.0 1.0 29
1.00 cup Spinach, raw 1.1 0.8 0.2 0.1 0.9 7
0.50 cup Squash, acorn 14.9 4.5 10.4 0.1 1.1 57
0.50 cup Squash, butternut 10.8 2.9 7.9 0.1 0.9 41
0.50 cup Squash, spaghetti 5.0 1.1 3.9 0.2 0.5 21
0.50 cup Squash, summer 2.5 1.1 1.4 0.1 0.7 11
1.00 each Squash, zucchini 5.7 2.4 3.3 0.3 2.3 27
0.50 cup Swiss chard 0.7 0.3 0.4 0.0 0.3 3
1.00 each Tomatillos 2.0 0.6 1.3 0.3 0.3 11
1.00 each Tomato, plum 4.2 1.0 3.2 0.3 0.8 19
1.00 each Tomato, small 4.2 1.0 3.2 0.3 0.8 19
0.50 cup Tomatoes, canned 5.2 1.2 4.0 0.2 1.1 23
6.00 each Tomatoes, cherry 4.7 1.1 3.6 0.3 0.9 21
0.50 cup Tomatoes, chopped 3.5 0.8 2.6 0.2 0.6 16
0.25 cup Tomatoes, sun dried, oilpacked
6.4 1.6 4.8 3.9 1.4 59
0.50 cup Turnips 3.8 1.6 2.3 0.1 0.6 16
0.50 cup Waterchestnuts 8.7 1.8 7.0 0.0 0.6 35
0.50 cup Watercress 0.2 0.2 0.0 0.0 0.4 2
Food item Total Carbs (gFiber (g)Net Carbs (g Fat (g)Protein (g)Calories
CHEESES
1.00 piece American Cheese, 2/3 oz. slice 0.3 0 0.3 6.6 4.7 79
2.00 tbs Blue Cheese, crumbled 0.4 0 0.4 4.8 3.6 60
2.00 tbs Cheddar Cheese-Shredded 0.2 0 0.2 4.7 3.5 57
2.00 tbs Cream Cheese 0.8 0 0.8 10.1 2.2 101
0.50 cup Creamed Cottage Cheese-
Small Curd
2.8 0 2.8 4.7 13.1 109
2.00 tbs Feta Cheese, crumbled 0.8 0 0.8 4.0 2.7 49
2.00 tbs Fontina Cheese-Shredded 0.2 0 0.2 4.2 3.5 53
2.00 tbs Goat Cheese-Soft Type 0.3 0 0.3 6.5 5.7 82
1.00 oz-wt Mascarpone Cheese 0.6 0 0.6 13.2 2.0 126
2.00 tbs Monterey Jack Cheese-
Shredded
0.1 0 0.1 4.3 3.5 53
2.00 tbs Mozzarella Cheese-Whole Milk-
Shredded
0.3 0 0.3 3.1 2.7 40
2.00 tbs Muenster Cheese-Shredded 0.2 0 0.2 4.2 3.3 52
2.00 tbs Parmesan Cheese-Shredded 0.3 0 0.3 2.7 3.8 42
1.00 oz-wt Provolone Cheese-Diced 0.6 0 0.6 7.5 7.3 100
0.25 cup Ricotta Cheese-Whole Milk 1.9 0 1.9 8.0 6.9 107
2.00 tbs Swiss Cheese-Shredded 0.5 0 0.5 3.7 3.8 51
MILK, CREAM & BUTTER
1.00 tsp Butter 0.0 0 0.0 3.8 0.0 34
1.00 cup Buttermilk, 1% lowfat 13.0 0 13.0 2.5 9.0 110
2.00 tbs Half and Half Cream 1.0 0 1.0 3.0 1.0 40
2.00 tbs Heavy Whipping Cream 0.8 0 0.8 11.0 0.6 103
1.00 cup Milk, 2% 11.7 0 11.7 4.7 8.1 121
1.00 cup Milk, Whole 11.4 0 11.4 8.1 8.0 150
2.00 tbs Sour Cream 1.2 0 1.2 6.0 0.9 62
1.00 tsp Whipped Butter 0.0 0 0.0 2.6 0.0 23
1.00 cup Yogurt, lowfat, plain 17.2 0 17.2 3.8 12.9 155
1.00 cup Yogurt, whole milk, plain 11.4 0 11.4 8.0 8.5 150
BEEF & VEAL
6.00 oz-wt Beef Brisket 0.0 0 0.0 43.2 41.8 569
6.00 oz-wt Beef Chuck 0.0 0 0.0 31.6 50.1 498
6.00 oz-wt Beef Eye Round 0.0 0 0.0 24.0 45.2 410
1.00 oz-wt Beef Jerky 3.1 0.5 2.6 7.3 9.4 116
6.00 oz-wt Beef Short Ribs 0.0 0 0.0 71.4 36.7 801
6.00 oz-wt Beef Tenderloin 0.0 0 0.0 41.8 40.7 551
6.00 oz-wt Beef, Ground, Chuck 0.0 0 0.0 44.0 38.9 562
6.00 oz-wt Beef, Ground, Round 0.0 0 0.0 28.1 46.7 454
6.00 oz-wt Calf Liver 10.4 0 10.4 9.9 40.5 304
6.00 oz-wt Chuck Eye Steak 0.0 0 0.0 41.1 46.2 568
6.00 oz-wt Corned Beef Brisket 0.3 0 0.3 33.8 33.3 449
6.00 oz-wt Cubed steak 0.0 0 0.0 8.3 53.9 306
2.00 oz-wt Frankfurter, Beef 1.1 0 1.1 16.6 7.2 185
6.00 oz-wt Ground Veal 0.0 0 0.0 12.9 41.5 293
6.00 oz-wt Meas Raw Boneless: Beef
Steak-Shell-All-Lean-1/4"Trim-
Brld
0.0 0 0.0 11.8 36.0 261
6.00 oz-wt Prime Rib 0.0 0 0.0 56.4 36.9 667
6.00 oz-wt Rib Eye Roast 0.0 0 0.0 37.8 42.4 522
Portion
6.00 oz-wt Rib Eye Steak 0.0 0 0.0 19.9 47.7 383
6.00 oz-wt Roast Beef, Deli 2.3 0 2.3 5.2 34.3 193
6.00 oz-wt Shell Steak 0.0 0 0.0 21.3 64.9 469
6.00 oz-wt Sirloin Steak 0.0 0 0.0 13.6 51.7 344
6.00 oz-wt Skirt Steak 0.0 0 0.0 54.7 61.6 758
6.00 oz-wt Top Loin 0.0 0 0.0 12.1 51.0 327
6.00 oz-wt Top Sirloin 0.0 0 0.0 30.4 44.2 463
6.00 oz-wt Veal Arm Shoulder 0.0 0 0.0 13.1 40.4 291
6.00 oz-wt Veal Breast 0.0 0 0.0 33.5 39.6 472
6.00 oz-wt Veal Cutlet 0.0 0 0.0 30.4 53.4 502
6.00 oz-wt Veal Loin 0.0 0 0.0 30.4 53.4 502
6.00 oz-wt Veal Rib Chop 0.0 0 0.0 22.2 38.0 362
6.00 oz-wt Veal Round Steak 0.0 0 0.0 7.0 47.6 265
6.00 oz-wt Veal Scallops 0.0 0 0.0 6.3 52.2 279
6.00 oz-wt Veal Shank 0.0 0 0.0 7.9 43.4 256
6.00 oz-wt Veal Stew Meat 0.0 0 0.0 13.4 40.2 292
LAMB
6.00 oz-wt Ground Lamb 0.0 0 0.0 30.3 38.2 436
6.00 oz-wt Lamb Rib Chops 0.0 0 0.0 50.3 37.6 614
6.00 oz-wt Lamb Shoulder 0.0 0 0.0 12.6 46.2 312
6.00 oz-wt Lamb Stew Meat 0.0 0 0.0 15.0 57.3 379
6.00 oz-wt Leg of Lamb, bone in 0.0 0 0.0 8.2 30.0 203
6.00 oz-wt Rack of Lamb, bone in 0.0 0 0.0 9.9 19.5 173
POULTRY
6.00 oz-wt Chicken Breast Cutlet 0.0 0 0.0 12.7 48.7 322
6.00 oz-wt Chicken Breast, boneless 0.0 0 0.0 12.7 48.7 322
1.00 each Chicken leg 0.0 0 0.0 15.4 29.7 265
1.00 each Chicken Thigh 0.0 0 0.0 9.6 15.5 153
6.00 oz-wt Chicken Thigh, boneless 0.0 0 0.0 34.6 39.2 479
6.00 oz-wt Chicken Thigh, skinless,
boneless
0.0 0 0.0 8.9 44.6 270
1.00 each Chicken Wing 0.0 0 0.0 6.6 9.1 99
6.00 oz-wt Chicken, ground 0.0 0 0.0 22.5 40.2 374
6.00 oz-wt Chicken, light and dark,
roasted, chopped
0.0 0 0.0 12.6 49.2 323
6.00 oz-wt Chicken, whole 0.1 0 0.1 14.7 29.8 260
2.00 oz-wt Chicken/turkey sausage 0.3 0 0.3 6.4 9.6 97
6.00 oz-wt Cornish Game Hen 0.0 0 0.0 26.1 31.9 372
6.00 oz-wt Duck breast, skinless 0.0 0 0.0 9.6 45.0 279
6.00 oz-wt Duck, whole 0.0 0 0.0 89.2 26.1 916
6.00 oz-wt Goose, whole 0.0 0 0.0 23.6 27.1 329
6.00 oz-wt Turkey breast cutlet 0.0 0 0.0 1.5 59.3 266
6.00 oz-wt Turkey Breast, skinless,
boneless
0.0 0 0.0 1.5 59.3 266
6.00 oz-wt Turkey, ground 0.0 0 0.0 21.2 44.1 378
6.00 oz-wt Turkey, whole 0.1 0 0.1 12.2 36.1 264
PORK
3.00 piece Bacon 0.1 0 0.1 9.4 5.8 109
3.00 piece Canadian Bacon 0.9 0 0.9 5.9 16.9 129
6.00 oz-wt Ground Pork 0.0 0 0.0 33.4 41.4 478
6.00 oz-wt Ham, boneless 0.0 0 0.0 15.3 38.5 303
2.00 oz-wt Kielbasa 0.8 0 0.8 17.2 7.6 191
1.00 oz-wt Pancetta 0.2 0 0.2 14.0 8.6 163
6.00 oz-wt Pork Chop, center cut 0.0 0 0.0 9.7 34.9 237
2.00 oz-wt Pork frankfurter 1.4 0 1.4 16.5 6.4 181
6.00 oz-wt Pork Loin Chops 0.0 0 0.0 32.4 27.9 412
6.00 oz-wt Pork Loin Roas 0.0 0 0.0 19.7 36.4 333
6.00 oz-wt Pork loin, boneless 0.0 0 0.0 24.9 46.1 422
2.00 each Pork Sausage 2.0 0 2.0 34.4 26.8 433
6.00 oz-wt Pork Spareribs 0.0 0 0.0 51.5 49.4 675
6.00 oz-wt Pork Tenderloin 0.0 0 0.0 8.2 47.9 279
6.00 oz-wt Prosciutto 0.9 0 0.9 13.0 37.4 281
LUNCH MEATS
3.00 oz-wt Beef Bologna 0.7 0 0.7 24.2 10.4 265
3.00 oz-wt Beef Salami 2.4 0 2.4 17.6 12.8 223
3.00 oz-wt BeefPastrami 2.6 0 2.6 24.8 14.7 297
3.00 oz-wt Deli ham 1.5 0 1.5 2.3 13.7 91
3.00 oz-wt Pork Bologna 0.6 0 0.6 16.9 13.0 210
3.00 oz-wt Pork Salami 1.4 0 1.4 28.7 19.2 346
3.00 oz-wt Turkey Bologna 0.8 0 0.8 12.9 11.7 169
3.00 oz-wt Turkey Breast 0.0 0 0.0 6.0 21.3 162
3.00 oz-wt Turkey Roll 0.5 0 0.5 6.1 15.9 125
SEAFOOD
1.00 oz-wt Anchovies in Oil-Cnd-Drained 0.0 0 0.0 2.8 8.2 60
6.00 oz-wt Bluefish 0.0 0 0.0 9.3 43.7 270
6.00 oz-wt Catfish 0.0 0 0.0 17.2 35.3 306
6.00 oz-wt Clams, canned 8.7 0 8.7 3.3 43.5 252
6.00 oz-wt Cod 0.0 0 0.0 1.5 38.8 179
3.00 oz-wt Cod, salted 0.0 0 0.0 2.0 53.4 247
6.00 oz-wt Conch 26.4 0 26.4 1.4 81.1 468
6.00 oz-wt Crab meat 0.0 0 0.0 3.0 34.4 174
6.00 oz-wt Crab, canned 0.0 0 0.0 2.1 34.9 168
6.00 oz-wt Crab, steamed 0.0 0 0.0 3.0 34.4 174
6.00 oz-wt Halibut 0.0 0 0.0 5.2 47.2 249
6.00 oz-wt Lobster meat 2.2 0 2.2 1.0 34.9 167
6.00 oz-wt Lobster, whole 2.2 0 2.2 1.0 34.9 167
6.00 oz-wt Mackerel 0.0 0 0.0 30.3 40.6 446
6.00 oz-wt Mahi mahi 0.0 0 0.0 1.6 42.0 193
6.00 oz-wt Mussels 8.4 0 8.4 5.1 27.0 195
6.00 oz-wt Oysters 12.5 0 12.5 3.5 11.8 134
6.00 oz-wt Salmon steak 0.0 0 0.0 24.6 45.1 415
6.00 oz-wt Salmon, smoked 0.0 0 0.0 7.3 31.1 199
6.00 oz-wt Scallops 3.9 0 3.9 5.4 27.7 182
6.00 oz-wt Scrod 0.0 0 0.0 1.5 38.8 179
6.00 oz-wt Shrimp 0.0 0 0.0 1.8 35.6 168
6.00 oz-wt Smoked fish 0.0 0 0.0 34.3 30.0 437
6.00 oz-wt Snapper 0.0 0 0.0 3.0 46.5 227
6.00 oz-wt Squid 7.0 0 7.0 3.1 35.3 209
6.00 oz-wt Trout 0.0 0 0.0 12.2 41.3 287
6.00 oz-wt Tuna filet 0.0 0 0.0 2.2 53.0 245
6.00 oz-wt Tuna steak 0.0 0 0.0 2.2 53.0 245
6.00 oz-wt Tuna, canned, oil packed 0.0 0 0.0 14.0 49.6 337
6.00 oz-wt Tuna, canned, water packed 0.0 0 0.0 1.4 43.4 197
EGGS
1.00 each Egg White 0.3 0 0.3 0.0 3.5 17
1.00 each Egg Yolk 0.3 0 0.3 5.1 2.8 59
1.00 each Egg, whole 0.6 0 0.6 5.3 6.3 78
FATS, OILS & DRESSINGS
1.00 tsp Corn Oil 0.0 0 0.0 4.5 0.0 40
1.00 tsp Mayonnaise 0.1 0 0.1 3.7 0.1 33
1.00 tsp Olive Oil 0.0 0 0.0 4.5 0.0 40
2.00 tbs Salad Dressing, blue cheese 2.3 0 2.3 16.0 1.5 154
2.00 tbs Salad Dressing, caesar 0.6 0.1 0.5 10.5 2.8 107
2.00 tbs Salad Dressing, Italian 3.0 0 3.0 14.2 0.2 137
2.00 tbs Salad Dressing, ranch 1.4 0 1.4 11.3 0.9 109
2.00 tbs Salad Dressing, thousand
island
4.8 0 4.8 11.2 0.3 118
1.00 tsp Sesame Oil 0.0 0 0.0 4.5 0.0 40
TOFU
8.00 fl oz Soy Milk 4.4 3.2 1.2 4.7 6.7 81
4.00 oz-wt Tofu, firm 4.9 2.6 2.2 9.9 17.9 164
4.00 oz-wt Tofu, silken 3.3 0.1 3.2 3.1 5.4 62
BEANS
0.50 cup Baby Lima Beans 21.2 7.0 14.2 0.3 7.3 115
0.50 cup Black Beans 20.4 7.5 12.9 0.5 7.6 114
0.50 cup Blackeyed Peas 17.9 5.6 12.3 0.5 6.6 100
0.50 cup CA Red Kidney Beans 19.8 8.2 11.6 0.1 8.1 110
0.50 cup Chickpea/Garbanzo Beans 22.5 6.2 16.2 2.1 7.3 134
0.50 cup Great Northern Beans 18.7 6.2 12.5 0.4 7.4 104
2.00 tbs Hummos/Hummus 6.2 1.6 4.6 2.6 1.5 53
0.50 cup Lentils 19.9 7.8 12.1 0.4 8.9 115
0.50 cup Navy Beans 23.9 5.8 18.1 0.5 7.9 129
0.50 cup Pink Beans 23.6 4.5 19.1 0.4 7.7 126
0.50 cup Pinto Beans 18.0 7.0 11.0 1.0 7.0 110
0.50 cup Soybeans 9.9 3.8 6.2 5.8 11.1 127
NUTS & SEEDS
2.00 tbs Almond Butter 6.8 1.2 5.6 18.9 4.8 203
2.00 tbs Almonds, slivered 3.3 1.6 1.7 8.6 3.5 102
2.00 tbs Almonds, whole 3.6 2.2 1.4 8.9 3.7 106
6.00 each Chestnuts, roasted 26.7 2.6 24.2 1.1 1.6 124
2.00 tbs Hazelnuts, Chopped 2.4 1.4 1.0 8.7 2.1 90
2.00 tbs Hazelnuts, Whole 2.8 1.6 1.2 10.3 2.5 106
2.00 tbs Macadamia Nuts 2.3 1.4 0.9 12.7 1.3 120
2.00 tbs Peanut Butter, natural 6.9 2.1 4.8 15.9 7.7 187
2.00 tbs Peanut Butter, regular 6.2 1.9 4.3 16.3 8.1 190
2.00 tbs Peanuts 3.4 1.7 1.8 8.9 4.7 105
2.00 tbs Pecans, chopped 2.1 1.4 0.6 10.7 1.4 103
2.00 tbs Pine Nuts 2.4 0.8 1.7 8.6 4.1 96
2.00 tbs Pistachio Nuts 4.7 1.6 3.1 6.9 3.3 88
2.00 tbs Pumpkin Seeds 3.1 0.7 2.4 7.9 4.2 93
2.00 tbs Sunflower Seeds 3.4 1.9 1.5 8.9 4.1 103
2.00 tbs Walnuts, chopped 2.1 1.0 1.1 9.8 2.3 98
2.00 tbs Walnuts, halves 1.7 0.8 0.9 8.2 1.9 82
BAKING PRODUCTS
2.00 tbs All Purpose White Flour 11.9 0.4 11.5 0.2 1.6 57
1.00 tsp Atkins Thicken/Thin 1.5 1.5 0.0 0.0 0.1 6
1.00 oz-wt Baking Chocolate,unsweetened 8.0 4.4 3.7 15.7 2.9 148
0.50 tsp Baking Powder 0.6 0.0 0.6 0.0 0.0 1
0.50 tsp Baking Soda 0.0 0.0 0.0 0.0 0.0 0
2.00 tbs Chocolate Chips, semisweet 13.3 1.2 12.0 6.3 0.9 101
0.50 tsp Cinnamon 0.9 0.6 0.3 0.0 0.0 3
0.50 tsp Cocoa Powder, unsweetened 0.5 0.3 0.2 0.1 0.2 3
2.00 tbs Coconut Milk-Canned 0.8 0.3 0.5 6.0 0.6 56
2.00 tbs Coconut, dried, unsweetened 2.4 1.6 0.8 6.3 0.7 64
2.00 tbs Cornmeal 13.4 1.3 12.1 0.3 1.5 63
1.00 each Gelatin, unsweetened 0.0 0.0 0.0 0.0 6.0 23
1.00 tsp Ghee 0.0 0.0 0.0 4.2 0.0 37
1.00 tsp Margarine 0.0 0.0 0.0 3.8 0.0 34
1.00 tbs Molasses 12.5 0.0 12.5 0.0 0.0 48
1.00 tsp Sugar, brown 4.5 0.0 4.5 0.0 0.0 17
1.00 tsp Sugar, white 4.2 0.0 4.2 0.0 0.0 16
GRAINS
0.50 cup Bulgur Wheat-Cooked 16.9 4.1 12.8 0.2 2.8 76
2.00 tbs Cornmeal 11.7 1.1 10.6 0.5 1.2 55
0.50 cup Couscous-Cooked 18.2 1.1 17.1 0.1 3.0 88
0.50 cup Hominy-Cooked 11.8 2.1 9.7 0.7 1.2 59
0.50 cup Kasha-Cooked 74.3 9.4 64.8 2.7 11.6 343
0.50 cup Millet-Cooked 28.4 1.6 26.8 1.2 4.2 143
2.00 tbs Oat Bran-Dry 7.8 1.8 6.0 0.8 2.0 29
0.50 cup Pearled Barley-Cooked 22.2 3.0 19.2 0.3 1.8 97
0.25 cup Quinoa Grain-Dry 29.3 2.5 26.8 2.5 5.6 159
0.50 cup Rice, brown, cooked 22.4 1.8 20.6 0.9 2.5 108
0.50 cup Rice, white, cooked 22.3 0.3 21.9 0.2 2.1 103
0.50 cup Rice, wild, cooked 17.5 1.5 16.0 0.3 3.3 83
2.00 tbs Wheat Germ-Toasted 7.0 1.8 5.2 1.5 4.1 54
CEREALS
1.00 cup Corn Flakes 24.2 0.8 23.4 0.2 1.8 102
0.50 cup Cream of Rice Cereal-Cooked 13.9 0.1 13.8 0.1 1.1 63
0.50 cup Cream of Wheat -Cooked 15.8 1.4 14.3 0.2 2.2 77
0.50 cup Oatmeal-Cooked 12.6 2.0 10.6 1.2 3.0 73
1.00 cup Puffed Wheat Cereal 11.1 0.6 10.5 0.2 2.1 51
1.00 cup Raisin Bran 47.1 8.2 38.9 1.5 5.6 186
1.00 cup Rice Krispies 22.8 0.3 22.5 0.3 1.7 100
PASTA
0.50 cup Noodles, egg, cooked 19.9 0.9 19.0 1.2 3.8 106
0.50 cup Pasta, spinach, cooked 18.3 2.5 15.9 0.4 3.2 91
0.50 cup Pasta, whole wheat, cooked 18.6 2.0 16.6 0.4 3.7 87
0.50 cup Pasta/Noodles, dry, cooked 19.8 1.2 18.6 0.5 3.3 99
4.00 oz-wt Pasta/Noodles, fresh, cooked 28.3 2.0 26.3 1.2 5.8 149
BREADS, ROLLS &
CRACKERS
1.00 each Bagel, 2 1/2 oz 38.0 1.7 36.3 1.1 7.5 195
1.00 each Biscuit, 2 oz 27.6 1.0 26.6 6.9 4.2 191
1.00 each Blueberry Muffin, 2 oz 27.4 1.5 25.9 3.7 3.1 158
1.00 each Bran Muffin, 2 oz 23.8 4.0 19.8 7.3 4.0 164
1.00 each Breadsticks, sesame, small 2.2 0.1 2.1 0.5 0.4 15
1.00 each Corn Muffin, 2 oz 29.0 1.9 27.1 4.8 3.4 174
1.00 piece Cornbread 2.5 x 2.5 x 1.5 pce 22.7 1.9 20.7 4.9 4.0 152
5.00 each Crackers, butter-type 51.4 1.5 49.8 18.3 5.8 393
5.00 each Crackers, rye wafers 44.2 12.6 31.6 0.5 5.3 184
5.00 each Crackers, saltines 10.7 0.5 10.3 1.8 1.4 65
5.00 each Crackers, water 10.0 0.6 9.4 0.0 1.3 44
1.00 each Croissant 27.0 0.0 27.0 17.0 4.0 270
1.00 each English Muffin 26.0 1.5 24.5 1.0 4.4 133
1.00 each Hard White Roll 30.0 1.3 28.7 2.5 5.6 167
1.00 piece Italian Bread 15.0 0.8 14.2 1.1 2.6 81
1.00 each Pita Pocket Bread, 6
1/2"diameter
33.4 1.3 32.1 0.7 5.5 165
1.00 each Popover 10.4 0.3 10.1 1.5 2.6 67
1.00 piece Pumpernickel Bread 12.4 1.7 10.7 0.8 2.3 65
1.00 piece Raisin Bread 13.6 1.1 12.5 1.1 2.1 71
1.00 piece Rye Bread 15.5 1.9 13.6 1.1 2.7 83
1.00 each Soft Hoagie Roll 32.0 2.0 30.0 4.5 7.0 200
1.00 piece Sourdough Bread 13.0 0.8 12.2 0.8 2.2 69
1.00 each Tortilla, corn 12.1 1.4 10.8 0.7 1.5 58
1.00 each Tortillas, flour, 8" 25.3 0.0 25.3 3.1 4.4 146
1.00 piece Wheat Bread 11.8 1.1 10.7 1.0 2.3 65
1.00 piece White Bread 14.9 0.7 14.2 1.1 2.5 80
1.00 piece Whole grain bread 11.8 1.1 10.7 1.0 2.3 65
PANCAKES, WAFFLES &
FRENCH TOAST
1.00 piece French Toast-Frozen 18.9 0.7 18.3 3.6 4.4 126
1.00 each Pancakes-Frozen-Ready To
Eat-6 inch
31.8 1.3 30.5 2.4 3.8 167
1.00 each Pancakes-Homemade 6" 21.8 1.1 20.7 7.5 4.9 175
1.00 each Waffles-Frozen-4" square 13.5 0.8 12.7 2.7 2.1 88
1.00 each Waffles-Homemade-7" diam 24.7 1.1 23.6 10.6 5.9 218
GRAVIES & SAUCES
2.00 tbs Barbecue Sauce 4.0 0.4 3.6 0.6 0.6 23
0.25 cup Gravy, au jus 1.5 0.0 1.5 0.1 0.7 10
0.25 cup Gravy, canned (chicken, beef,
turkey, etc)
3.2 0.2 3.0 3.4 1.1 47
2.00 tbs Hollandaise Sauce 0.3 0.0 0.3 9.1 1.0 85
0.25 cup Spaghetti/Marinara Sauce 5.1 1.0 4.1 1.3 0.9 36
0.25 cup Sweet & Sour Sauce 15.1 0.1 15.1 0.0 0.2 59
2.00 tbs Tartar Sauce 1.2 0.1 1.1 16.4 0.4 149
2.00 tbs Teriyaki Sauce 5.7 0.0 5.7 0.0 2.1 30
0.25 cup Tomato Sauce 4.4 0.9 3.5 0.1 0.8 18
ALCOHOL
12.00 fl oz Beer 13.2 0.7 12.5 0.0 1.1 146
1.00 fl oz Bourbon-80 Proof 0.0 0.0 0.0 0.0 0.0 64
1.00 oz-wt Brandy-86 Proof 0.0 0.0 0.0 0.0 0.0 71
1.00 oz-wt Brandy-86 Proof 0.0 0.0 0.0 0.0 0.0 71
1.00 oz-wt Gin-80 Proof 0.0 0.0 0.0 0.0 0.0 65
4.00 fl oz Medium White Wine 0.9 0.0 0.9 0.0 0.1 80
4.00 fl oz Red Wine 2.0 0.0 2.0 0.0 0.2 85
1.00 oz-wt Rum-80 Proof 0.0 0.0 0.0 0.0 0.0 65
1.00 oz-wt Tequila-80 Proof 0.0 0.0 0.0 0.0 0.0 65
1.00 oz-wt Triple Sec Liqueur-1 Shot 12.5 0.0 12.5 0.1 0.0 100
1.00 oz-wt Vodka-80 Proof 0.0 0.0 0.0 0.0 0.0 65
1.00 oz-wt Whiskey-80 Proof 0.0 0.0 0.0 0.0 0.0 65
MISC.
1.00 each Atkins-Low Carb Tortilla 12.0 9.0 3.0 2.0 5.0 60
2.00 tbs Chicken Liver Pate-Canned 1.7 0.0 1.7 3.4 3.5 52
DESSERTS & PASTRIES
1.00 piece Cake, angelfood, 1/12 cake 29.4 0.1 29.2 0.2 3.1 129
1.00 piece Cake, chocolate layer, 3 oz
slice
38.0 2.0 36.0 16.0 2.0 300
1.00 piece Cake, coffeecake, 2 oz slice 29.6 0.7 28.9 5.4 3.1 178
1.00 piece Cake, pound cake, 1 oz slice 13.8 0.1 13.7 5.6 1.6 110
1.00 oz-wt Chocolate, dark 17.9 1.7 16.2 8.5 1.2 136
1.00 oz-wt Chocolate, milk 16.8 1.0 15.8 8.7 2.0 145
1.00 each Cookie, chocolate chip, 1/2 oz 10.3 0.2 10.0 4.1 0.9 79
1.00 each Cookie, oatmeal, 1/2 oz 12.4 0.5 11.9 3.3 1.1 81
1.00 each Cookie, peanut butter, 2/3 oz 11.8 0.4 11.4 4.8 1.8 95
1.00 each Cookie, sugar, 1/2 oz 10.2 0.1 10.1 3.2 0.8 72
1.00 each Doughnut, glazed 26.6 0.7 25.9 13.7 3.8 242
1.00 each Doughnut, plain 19.0 1.0 18.0 11.0 3.0 180
0.50 cup Ice cream, chocolate 18.6 0.8 17.8 7.3 2.5 143
0.50 cup Ice cream, fruit 18.2 0.2 18.0 5.5 2.1 127
0.50 cup Ice cream, vanilla 15.6 0.0 15.6 7.3 2.3 133
1.00 piece Pie, apple, 1/8 of 9" pie 57.5 2.2 55.3 19.4 3.7 411
1.00 piece Pie, cherry, 1/8 of 9" pie 69.3 2.7 66.6 22.0 5.0 486
1.00 piece Pie, lemon meringue, 1/6 of 8"
pie
53.3 1.4 52.0 9.8 1.7 303
1.00 piece Pie, pecan, 1/8 of 9" pie 63.7 6.1 57.6 27.1 6.0 503
1.00 piece Pie, pumpkin, 1/8 of 9" pie 40.9 4.2 36.7 14.4 7.0 316
SNACKS
10.00 piece Potato Chips 10.6 0.9 9.7 6.9 1.4 107
10.00 piece Pretzels 47.5 1.9 45.6 2.1 5.5 229
0.50 oz-wt Soy Nuts 4.5 2.5 2.0 2.0 6.0 60
10.00 piece Tortilla Chips 11.3 1.2 10.2 4.7 1.3 90
SOUPS
1.00 cup Broth, beef 1.0 0.0 1.0 1.4 4.8 38
1.00 cup Broth, chicken 1.5 0.0 1.5 1.5 3.1 31
1.00 cup Soup, black bean 19.8 4.4 15.4 1.5 5.6 116
1.00 cup Soup, chicken noodle 9.4 0.7 8.6 2.5 4.0 75
1.00 cup Soup, cream of potato 17.2 0.5 16.7 6.4 5.8 149
1.00 cup Soup, cream of tomato 22.3 2.7 19.6 6.0 6.1 161
1.00 cup Soup, minestrone 11.2 1.0 10.3 2.5 4.3 82
1.00 cup Soup, New England clam
chowder
16.6 1.5 15.1 6.6 9.5 164
1.00 cup Soup, onion 8.2 1.0 7.2 1.7 3.8 58
1.00 cup Soup, vegetable 19.0 1.2 17.8 3.7 3.5 122
CONDIMENTS
1.00 tsp Atkins low carb jam 0.3 0.0 0.3 0.0 0.0 3
1.00 tbs Balsamic Vinegar 2.3 0.0 2.3 0.0 0.1 10
1.00 tbs Capers 0.4 0.3 0.1 0.1 0.2 2
1.00 tsp Chili Powder 1.4 0.9 0.5 0.4 0.3 8
1.00 tbs Cider Vinegar 0.9 0.0 0.9 0.0 0.0 2
2.00 tbs Cranberry Sauce 13.5 0.3 13.1 0.1 0.1 52
1.00 tsp Cumin 0.8 0.7 0.1 0.5 0.4 9
1.00 tsp Dijon Mustard 0.6 0.1 0.5 0.5 0.3 6
1.00 each Dill Pickle 2.7 0.8 1.9 0.1 0.4 12
1.00 tsp Fish Sauce 0.2 0.0 0.2 0.0 0.3 2
1.00 each Garlic 1.0 0.1 0.9 0.0 0.2 4
1.00 tbs Ginger, Root Slices 0.9 0.1 0.8 0.0 0.1 4
1.00 tsp Honey 5.8 0.0 5.8 0.0 0.0 21
1.00 tsp Horseradish-Prepared 0.6 0.2 0.4 0.0 0.1 2
1.00 tsp Jam 4.6 0.1 4.5 0.0 0.0 19
1.00 tsp Jelly 4.5 0.1 4.4 0.0 0.0 18
1.00 tbs Ketchup/Catsup 4.2 0.2 4.0 0.1 0.2 16
1.00 tbs Maple Syrup 13.4 0.0 13.4 0.0 0.0 52
1.00 tbs Miso Paste 3.0 0.4 2.6 0.8 1.9 27
5.00 each Olives, black 1.4 0.7 0.7 2.3 0.2 25
5.00 each Olives, green 2.5 0.0 2.5 5.0 0.0 50
1.00 tbs Pesto Sauce 1.0 0.4 0.6 7.1 2.8 78
1.00 tbs Pickle Relish 5.4 0.2 5.2 0.1 0.1 20
1.00 tsp Preserves 4.6 0.1 4.5 0.0 0.0 19
1.00 tbs Red Wine Vinegar 0.0 0.0 0.0 0.0 0.0 0
1.00 tbs Rice Vinegar, seasoned 3.0 0.0 3.0 0.0 0.0 12
1.00 tbs Salsa, green 0.6 0.1 0.6 0.0 0.2 4
1.00 tbs Salsa, red 0.8 0.1 0.7 0.0 0.1 4
1.00 tbs Sherry vinegar 0.9 0.0 0.9 0.0 0.0 2
1.00 tbs Soy sauce 1.0 0.1 0.9 0.0 1.9 11
1.00 tbs Soy Sauce-Low Sodium 1.4 0.1 1.2 0.0 0.8 8
1.00 tbs Tahini 3.2 0.7 2.5 8.0 2.6 89
1.00 tbs White Wine Vinegar 1.5 0.0 1.5 0.0 0.0 5
1.00 tsp Worcestershire Sauce 0.9 0.0 0.9 0.0 0.0 4
HERBS
1.00 tbs Basil, fresh 0.1 0.1 0.0 0.0 0.1 1
1.00 tbs Chives, fresh 0.1 0.1 0.1 0.0 0.1 1
1.00 tbs Cilantro (Chinese Parsley) 0.1 0.1 0.0 0.0 0.1 1
1.00 tbs Dill, fresh 0.0 0.0 0.0 0.0 0.0 0
1.00 tbs Parsley, fresh 0.2 0.1 0.1 0.0 0.1 1
FRUIT & FRUIT JUICES
1.00 each Apple, medium 21.0 3.7 17.3 0.5 0.3 81
0.25 cup Applesauce 6.9 0.7 6.2 0.0 0.1 26
0.25 cup Apricots, dried 24.9 3.6 21.3 0.2 1.5 96
1.00 each Apricots, fresh 3.9 0.8 3.1 0.1 0.5 17
1.00 each Avocado 14.9 10.1 4.8 30.8 4.0 324
1.00 each Banana, small 23.7 2.4 21.2 0.5 1.0 93
0.25 cup Blackberries 4.6 1.9 2.7 0.1 0.3 19
0.25 cup Blueberries 5.1 1.0 4.1 0.1 0.2 20
0.25 cup Cantaloupe 3.3 0.3 3.0 0.1 0.4 14
0.25 cup Cherries 4.8 0.7 4.2 0.3 0.4 21
0.25 cup Cranberries, raw 3.0 1.0 2.0 0.0 0.1 12
0.25 cup Currants, dried 26.7 2.4 24.2 0.1 1.5 102
0.25 cup Dates, chopped 32.7 3.3 29.4 0.2 0.9 122
0.25 cup Figs, dried 32.5 5.8 26.7 0.6 1.5 127
1.00 each Figs, fresh 9.6 1.7 7.9 0.2 0.4 37
0.50 each Grapefruit Juice-Canned-
Unsweetened-Cup
9.2 1.4 7.9 0.1 0.7 37
0.25 cup Grapes 7.1 0.4 6.7 0.2 0.3 28
0.25 cup Honeydew Melon 3.9 0.3 3.6 0.0 0.2 15
0.50 cup Juice, apple 14.5 0.1 14.4 0.1 0.1 58
0.50 cup Juice, cranberry 18.2 0.1 18.1 0.1 0.0 72
0.50 cup Juice, grape 18.9 0.1 18.8 0.1 0.7 77
0.50 cup Juice, grapefruit 11.1 0.1 10.9 0.1 0.6 47
1.00 tbs Juice, lemon 1.3 0.1 1.3 0.0 0.1 4
1.00 tbs Juice, lime 1.4 0.1 1.3 0.0 0.1 4
0.50 cup Juice, orange 13.4 0.2 13.2 0.1 0.8 56
0.50 cup Juice, tomato 5.1 0.5 4.7 0.1 0.9 21
1.00 each Kiwifruit 11.3 2.6 8.7 0.3 0.8 46
0.25 cup Mango 7.0 0.7 6.3 0.1 0.2 27
1.00 each Nectarine 16.0 2.2 13.8 0.6 1.3 67
1.00 each Orange 16.3 3.4 12.9 0.1 1.4 64
0.25 cup Papaya 3.4 0.6 2.8 0.0 0.2 14
1.00 each Peach, medium 10.9 2.0 8.9 0.1 0.7 42
1.00 each Pear, medium 25.1 4.0 21.1 0.7 0.6 98
0.25 cup Pineapple 4.8 0.5 4.3 0.2 0.2 19
1.00 each Plums 8.6 1.0 7.6 0.4 0.5 36
0.25 cup Prunes 26.7 3.0 23.6 0.2 1.1 102
0.25 cup Raspberries 3.6 2.1 1.5 0.2 0.3 15
0.25 cup Seedless Raisins 32.6 1.7 31.0 0.2 1.3 124
0.25 cup Strawberries 2.7 0.9 1.8 0.1 0.2 11
1.00 each Tangerine 7.8 1.6 6.2 0.1 0.4 31
0.25 cup Watermelon 2.8 0.2 2.6 0.2 0.2 12
VEGETABLES
1.00 each Artichoke 13.4 6.5 6.9 0.2 4.2 60
1.00 each Artichoke hearts, marinated 1.0 0.0 1.0 2.5 0.0 25
6.00 each Asparagus spears 3.8 1.4 2.4 0.3 2.3 22
0.50 cup Beans, green 4.9 2.0 2.9 0.2 1.2 22
1.00 cup Bok Choi 1.5 0.7 0.8 0.1 1.1 9
0.50 cup Broccoflower 3.1 1.6 1.5 0.2 1.5 16
0.50 cup Broccoli 3.9 2.3 1.7 0.3 2.3 22
0.50 cup Broccoli rabe 2.0 0.0 2.0 0.0 1.3 10
6.00 each Brussels sprouts 10.9 3.3 7.6 0.6 3.2 49
0.50 cup Cabbage, green 1.9 0.8 1.1 0.1 0.4 8
0.50 cup Cabbage, red 1.9 0.8 1.1 0.1 0.5 9
0.50 cup Cabbage, sauerkraut 5.1 3.0 2.1 0.2 1.1 22
0.50 cup Cabbage, savoy 2.1 1.1 1.1 0.0 0.7 9
1.00 each Carrots, medium 7.3 2.2 5.1 0.1 0.7 31
6.00 each Cauliflower 4.4 2.9 1.5 0.5 2.0 25
1.00 each Celery stalk 1.5 0.7 0.8 0.1 0.3 6
1.00 tbs Celery, chopped 0.3 0.1 0.1 0.0 0.1 1
1.00 each Chili Pepper 0.0 0.0 0.0 0.0 0.0 20
1.00 tbs Chilies, green, chopped 0.5 0.5 0.0 0.0 0.0 3
4.00 oz-wt Collards 7.3 4.1 3.2 0.4 3.1 37
0.50 cup Corn 16.0 2.0 14.1 0.4 2.3 66
1.00 each Cucumber, English 4.0 1.1 2.8 0.3 0.9 19
0.50 each Cucumber, small 2.5 0.7 1.8 0.2 0.6 12
0.50 cup Daikon 1.8 0.7 1.1 0.0 0.3 8
0.50 cup Eggplant 3.3 1.2 2.0 0.1 0.4 14
0.50 cup Eggplant, Italian 3.3 1.2 2.0 0.1 0.4 14
0.50 cup Endive 1.8 1.4 0.4 0.0 0.4 8
0.50 cup Escarole 0.8 0.8 0.1 0.1 0.3 4
0.50 cup Fenned 3.2 1.3 1.8 0.1 0.5 13
1.00 cup Greens, mixed 1.6 1.2 0.4 0.1 0.9 9
0.50 cup Jicama 5.7 3.2 2.5 0.1 0.5 25
0.50 cup Kale 3.7 1.3 2.4 0.3 1.2 18
1.00 each Leeks 12.6 1.6 11.0 0.3 1.3 54
1.00 cup Lettuce, butterhead 1.3 0.6 0.7 0.1 0.7 7
1.00 cup Lettuce, romaine 1.3 1.0 0.4 0.1 0.9 8
0.50 cup Mushroom, potobello 1.4 0.4 1.0 0.1 1.0 9
2.00 tbs Mushrooms, dried 8.9 2.9 6.0 0.7 5.6 64
0.50 cup Mushrooms, fresh 1.4 0.4 1.0 0.1 1.0 9
4.00 oz-wt Okra 7.5 2.5 5.0 0.3 1.9 34
1.00 each Onions 9.5 2.0 7.5 0.2 1.3 42
0.25 cup Onions, green 1.8 0.7 1.2 0.0 0.5 8
0.50 cup Peas, edible podded 5.6 2.2 3.4 0.2 2.6 34
0.50 cup Peas, green 9.9 3.4 6.5 0.3 3.8 55
0.50 cup Pepper, green 4.8 1.3 3.4 0.1 0.7 20
0.50 cup Pepper, red 4.8 1.5 3.3 0.1 0.7 20
1.00 each Peppers, jalapeno 0.8 0.4 0.4 0.1 0.2 4
0.50 each Peppers, roasted 2.4 0.4 2.0 0.1 0.3 10
1.00 each Potato, sweet 22.4 3.1 19.2 0.1 1.8 95
0.50 cup Potato, white 15.4 1.5 13.9 0.1 1.4 66
0.50 cup Pumpkin 9.9 3.6 6.3 0.3 1.3 42
0.50 cup Radicchio 0.9 0.2 0.7 0.1 0.3 5
6.00 each Radishes 1.0 0.4 0.5 0.1 0.2 5
0.50 cup Rhubarb 2.8 1.1 1.7 0.1 0.5 13
0.25 cup Shallots 6.7 0.3 6.4 0.0 1.0 29
1.00 cup Spinach, raw 1.1 0.8 0.2 0.1 0.9 7
0.50 cup Squash, acorn 14.9 4.5 10.4 0.1 1.1 57
0.50 cup Squash, butternut 10.8 2.9 7.9 0.1 0.9 41
0.50 cup Squash, spaghetti 5.0 1.1 3.9 0.2 0.5 21
0.50 cup Squash, summer 2.5 1.1 1.4 0.1 0.7 11
1.00 each Squash, zucchini 5.7 2.4 3.3 0.3 2.3 27
0.50 cup Swiss chard 0.7 0.3 0.4 0.0 0.3 3
1.00 each Tomatillos 2.0 0.6 1.3 0.3 0.3 11
1.00 each Tomato, plum 4.2 1.0 3.2 0.3 0.8 19
1.00 each Tomato, small 4.2 1.0 3.2 0.3 0.8 19
0.50 cup Tomatoes, canned 5.2 1.2 4.0 0.2 1.1 23
6.00 each Tomatoes, cherry 4.7 1.1 3.6 0.3 0.9 21
0.50 cup Tomatoes, chopped 3.5 0.8 2.6 0.2 0.6 16
0.25 cup Tomatoes, sun dried, oilpacked
6.4 1.6 4.8 3.9 1.4 59
0.50 cup Turnips 3.8 1.6 2.3 0.1 0.6 16
0.50 cup Waterchestnuts 8.7 1.8 7.0 0.0 0.6 35
0.50 cup Watercress 0.2 0.2 0.0 0.0 0.4 2
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