Welcome to Low Carb Resource.com
Low Carb RESOURCE Newsletter
Volume 1 Issue 8, Part 1 of 2
July 26, 2004

From the Editors:

Welcome to the July edition of Low Carb RESOURCE Newsletter!

It's hard to believe the summer is half over, soon the kids will be back to school and vacations will be over.

Speaking of vacations, I apologize in advance for any typos you happen upon in this issue. Wayne and I got a last minute notice to take a week vacation or lose it. I was basking in the sun by the lake last week instead of getting the newsletter put together for Julia to copy edit. Hopefully I didn't goof up too much! Thanks in advance for your understanding.

We hope you enjoy our topic of the month for July "Low Carbing in Nature…Staying Low Carb in the Great Outdoors". Hopefully you'll get some ideas and thoughts to ponder from our experiences and input on the subject -- Julie

As you enjoy this month's newsletter, please take a minute to visit our sponsors. It's because of THEM that this newsletter is FREE to YOU!

Be sure to share the link to subscribe with your groups, forums, friends and fellow low carbers. It's the BEST way to let us know you appreciate what we do!


Julie and Wendy


If you have a comment or question on the "Topic of the Month" you can send it to comments@lowcarbresource.com . Use the subject line "Topic of the Month"

LCRN Topic of the Month for July 2004

Low Carbing in Nature…Staying Low Carb in the Great Outdoors

From Co-Editor Julie W

Most of us are comfortable preparing low carb foods in our home. However, the thought of eating out of our realm is often frightening. The idea of eating low carb in the great outdoors is often enough to keep us from participating in what can be the best part of a summer.

After all, without hotdogs and burgers on the bun, without sandwichs, chips, toasted marshmallows or s'mores, what is there?

We just spent a wonderful four days camping at a beautiful lake. It was a last minute "take it or lose it" vacation so preparation time to think about how I was going to make this work low carb style was very limited.

We had a huge cooler with wheels and a handle (if you don't own one, they are fabulous). We had a five-gallon Rubbermaid water cooler (took care of my water supply). Ah, but what about food?

I wanted to spend my vacation relaxing, not cooking. I opted for as simple a menu as I could think of and still have a nice fresh variety of satisfying food.

For breakfast I pre-made and froze low carb muffins. I brought eggs, precooked sausage and bacon. I chose precooked so that cooking time was reduced and only a warm up was required to save time. Another option would be low carb pancakes. You could mix all the dry ingredients in a Ziploc and add the liquids right before cooking. Add a bit of sugar free syrup, berries and you're all set!

For lunches we had either hot dogs or hamburgers (without the bun) with a salad. You could also use low carb tortillas or low carb bread if you choose to. Low carb ketchup, mustard, swiss cheese slices and dill relish/slices were the condiments. I mix my condiments together and dip my meat in a bite at a time. I never miss the buns. It was easy to clean and dry the lettuce for salads. I put it in a Tupperware container with paper towels to keep it fresh and crispy. I brought cherry tomatoes, a whole cucumber, some sunflower seeds, onion, mushrooms and pre-shredded cheese all separately packaged in the cooler to combine/slice/use on site.

I brought ranch dressing, not only for the salad but also for a dip with the assortment of raw veggies I'd cut up and zip locked for snacking. I also brought a cubed cheese assortment as well as assorted nuts, and scooter snack jerky in serving size baggies. I'd quickly nuked some cheese and pepperoni chips as well.

For dinner we had kabobs of beef, onion, tomato and mushrooms basted with Italian dressing. The second night we had huge tuna salads. I brought the packet tuna and some mayo, added a bit of dill relish, onion and Splenda, served it over a bed of lettuce. The third night we had freshly caught bass basted with garlic and butter. By our last night we realized we needed to eat leftovers! Our dinners included salads and berries with cream for dessert. One thing is for sure, when you eat low carb you are NOT as hungry as you think you are going to be. In fact, we were stuffed!

I did bring ALL the meat frozen. Not only to help keep things in the cooler COLD but to slowly thaw as the week went by. This worked very well, as well as packaging everything in Ziplocs separately so that any melted ice did not get things wet. The only thing we ended up buying was more ice to replace what was melting in the food and water coolers.

Another option would be to do up pre-made frozen foil packets with meat, veggies and butter. Next time, I'll try that! Or you might want to bring crystal light to add to your water, but I'll admit there wasn't anything that tasted better than that ice-cold water.

We didn't find the need to bring bars or special low carb products with us although there are a huge variety these days to choose from that don't require refrigeration.

Preparation time was less than one hour getting set for our last minute get away, well worth the four days of relaxing beauty we got to enjoy because we did.

Bottom line is don't miss out because you fear it might be too hard to maintain your low carb lifestyle while venturing into nature. There IS NO more natural way of eating than low carb, and preparation does not have to take a whole day or more.

Read on….Wendy has some terrific ideas to share also.


P.S. I noticed again that the mosquitoes LOVED Wayne and left me totally alone. Made me realized even more that my theory that "the answer to everything is already provided in nature" might have some merit.

Low Carbing in Nature…Staying Low Carb in the Great Outdoors

From Co-Editor Wendy L

It's summer time and the living is easy - easy, that is, until you're invited to the annual family reunion or decide to pack the kids and the tent and head to the lake for a weekend of camping and fishing.

Is it possible to maintain your low-carb diet while taking part in the outdoor activities we associate with summer fun? Sure it is! Take the time to plan a little bit and stick to the plan - don't set yourself up for failure by failing to plan.

Heading to the beach with a picnic lunch and the kids can be fun and relaxing for everyone. Swimming is wonderful exercise and lying on the beach under an umbrella is very strong medicine for the daily stresses of life.
Keep things simple when you pack that picnic lunch and you will never feel deprived. Choose natural foods that are simple to prepare and easy to pack and transport.

Pack individual servings of nuts in small "snack" plastic baggies. Fresh vegetables can be cut up into serving sizes manageable by the littlest of fingers. Don't forget the cherry tomatoes! Put the vegetables in large plastic baggies and place them in a cooler on ice - they will be crisp and fresh when you are ready to eat. Pack a bottle of Ranch or Caesar dressing to dip the vegetables in. Stuff celery with peanut butter or pimento cheese; include fruit such as apples, pears and bananas for the kids - anything that can be easily transported and eaten without the need for utensils.

Bake a batch of chicken legs, cool, and wrap them in aluminum foil and add to your cooler. There is nothing better than cold chicken on a picnic! If you don't have time to cook, stop at Kentucky Fried Chicken and buy the chicken, take it home, wrap in foil and pack. The kids will love eating it with their fingers and as long as you remove the breading before you eat, you're low-carb legal. Use another large plastic baggie and pack a dozen hard-boiled eggs - throw in the salt & pepper shakers and have a blast peeling and eating the eggs!

There are many low-carb tortillas on the market that can be used to make sandwich rolls, and there are many low-carb breads available that you can make sandwiches with (wrap in wax paper to avoid moisture buildup). Slices of ham, roast beef or turkey can be spread with cream cheese you flavor with a few spices, add a pickle sliver to the middle and roll the meat up. Secure with a toothpick, pack on ice and enjoy with your vegetable crudités.

Don't forget the water! Pack a separate cooler of individual water bottles on ice or take along a large container of ice water. Wash used two liter bottles well, fill three-quarters full of water and freeze. Use these frozen bottles as the ice in your food cooler, and as the water in the bottles melts you'll have a constant supply of ice-cold water to drink during your outing.

Camping out is even easier - keep in mind the kind of simple finger foods mentioned above but camping usually means building a camp fire and the kids can roast hotdogs while you cook burgers, steaks or fish.

I've cooked bacon and eggs over an open fire - it took a few strategically placed large rocks and a metal shelf from an old refrigerator, but any type of metal grill will do. You simply need something to support the frying pan that will hold the bacon and the eggs.

I've also made cooking pans before - quite a few layers of heavy duty aluminum foil, fashioned so that the edges turn up like a frying pan - you've got a great skillet to cook burgers or fish and you don't have to clean it afterwards! There is nothing better than fresh caught fish or a large salmon or swordfish fillet cooked over an open wood fire. You don't need much seasoning - salt, pepper, olive oil and the juice from a lemon - let the fish stand in this mixture while you prepare the fire.

If cooking over an open fire is not something you look forward to, use your BBQ grill. Load the grill with charcoal and once it's ready, grill your meats and/or fish or slap that skillet on the Webber and serve up an omelet for breakfast alongside sausage links or ham steak.

Don't forget the vegetables for dinner - slice zucchini, squash, peppers, onions, mushrooms, etc., and put them in a large plastic baggie with marinade - remember, marinade is usually oil, an acid and seasonings. Let your vegetables soak in the marinade and then roast them on the grill - these are good enough to make a meal of on their own.

Remember: Keep it simple, sweetie. When you are camping or picnicking, take food that is simple to prepare and natural. Don't forget the water and don't forget to drink water! Then drink some more water! Take this time to de-stress and relax. Walk barefoot in the grass or squish the sand through your toes, breathe the fresh air and feast your eyes on the blue of the sky. Enjoy yourself!


"Sometimes the mountain is hidden from me in veils of cloud, sometimes I am hidden from the mountain in veils of inattention, apathy, fatigue, when I forget or refuse to go down to the shore or a few yards up the road, on a clear day, to reconfirm that witnessing presence." - Denise Levertov


So there you have it, the topic for July 2004 in our humble opinions.
Editors of LCRN


Career Person, Busy Parent, Single Guys, Cooking Challenged, or TIRED? The "Low Carb Recipes…Fast and Easy" Cookbooks are for YOU! L@@K!


Use coupons, but only if they save more money than buying the generic. Also buy in bulk or "family packs" but once again.. do the math... figure out if you do save money per item. Some large packs cost the same per item or ounce and the smaller packages. I also buy reduced meat when I can.

This is probably where I save most of my money. Don't be afraid of generic or store brand items. Most of the time they are made the same way and in the same plant as the name brand ones.

Jennifer D.

Send your ideas in NOW to submissions@lowcarbresource.com


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By Wayne Westly

I can't stress enough how important it is for low carbers to communicate with the non-low carbers in their lives how food affects them.

For those of us who have never had weight or health issues related to food, we have no clue what someone with insulin resistance, diabetes, etc. goes through when they eat the wrong foods.

We don't understand that "just one bite" can trigger uncontrollable cravings, spike blood sugar, and make you feel lethargic or sick.

Julie was over two years into her low carb life when she reluctantly sat me down to "explain in detail" what her food choices did to her. What an eye opener that was for me!

But it did help me to help her and to understand how important it was that her food choices were within her plan limits. It made me think twice before I ate a candy bar in front of her, or popped popcorn when she was there to smell it.

I wanted her to be happy and healthy. I wanted to help her anyway I could to achieve that goal. The tiny things I need to do to make her low carb lifestyle easier are nothing compared to the healthy, happy wife I've gotten in return.


If you have any questions or concerns you'd like to see Wayne address in his September column send them to: submissions@lowcarbresource.com


Visit JenaMaries.com and check out our exciting products. Now LC home bakers can buy oat fiber and resistant starch to make their own low carb bake mixes!


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More Cooking TLC…Truly Low Carb Cooking Volume II by Karen Rysavy

It was again my (and my families) pleasure to review the latest of Karen Rysavy's low carb cookbooks, More Cooking TLC…Truly Low Carb Cooking Volume II

Karen has outdone herself with yet another jam-packed compilation of mouth-watering recipes, tips, easy to follow steps, and variation ideas.

More Cooking TLC…Truly Low Carb Cooking Volume II is 132 pages filled to the brim with appetizers, snacks, beverages, sauces, spreads, and salad dressings. Karen doesn't stop there, she keeps them coming with page after page of side dishes, salads, vegetables, main dishes, casseroles, and soups. Also included is a whole chapter titled "Fabulous Fakes" with nearly forty pages of tempting recipes from Blueberry Bagels to Hamburger and Hot Dog Buns.

Karen writes her recipes in such an easy to follow manner it's near impossible to mess them up. She always includes little (notes) if there is something special you should watch for, as if she was standing right there walking you through the steps. Even a cooking challenged person will feel like a gourmet chef! She includes dozens of variations to expand the actual 158 recipes in her cookbook to hundreds of unique and different meal ideas. All recipes include the total carb count for those who do not subtract fiber or sugar alcohols.

True to her writing style, Karen includes 13 "Did You Know" tips and facts such as perfecting sauces and reducing liquids and how just the pan you use can make the difference.

Karen's cookbook(s) are favorites at our house. I've never made a recipe that turned out bad or was not raved about even by the non-low carbers. Her recipes are perfect for guests as well and will leave them feeling you fussed over them.

My family devoured Karen's Italian Cheese Loaf from page 60. I was especially surprised (and thrilled) at her tip she included that over mixing causes any meatloaf or meatball to be dry and tough. Talk about a light bulb moment! I'd often wondered why this happened to me sometimes but not others! DUH!

Karen's Hollandaise Sauce from page 21 was a huge hit over fresh asparagus. Making it in a blender with her ingredients and tips created a "perfection" I'd never quite achieved in my past attempts.

The Grilled Stuffed Peppers on page 14 were out of this world. I've made them three times this month so far!

Karen's Lemon Meltaways on page 92 has become a favorite dessert in our home. It's SO easy (just two steps) and just the food processor to clean up afterward!

More Cooking TLC…Truly Low Carb Cooking Volume II by Karen Rysavy is definitely a "got to have" addition to your low carb library. Whether you are cooking for low carbers or not, they will be lined up to see what you serve next from this awesome collection of unique, delectable dishes!

Karen has definitely proved that low carb cooking doesn't have to be boring, tasteless, complicated, or frustrating.

You can snatch up your copy of More Cooking TLC…Truly Low Carb Cooking Volume II here:


Karen will autograph your copy upon request. International orders accepted too! Get yours NOW while the first edition copies are still available!

If you are a retailer and have a product you'd like reviewed you can request more information by writing to: inquiry@lowcarbresource.com


Not HSN but the 'Other Guys'! Sign up for FREE Gifts!


This month's low carb product giveaway is A FREE AUTOGRAPHED COPY of "More Cooking TLC…Truly Low Carb Cooking Volume II" by Karen Rysavy from http://www.trulylowcarb.com !

Winners will be drawn randomly from contest entries submitted from July 26 through August 2, 2004. That means you only have SEVEN days to enter after the newsletter publication date.

Winners must be subscribers to "Low Carb RESOURCE Newsletter"; no purchase is necessary; you must be at least 18 years of age, void where prohibited. Because of custom laws, our foreign subscribers will be eligible for "non food" prizes only.

Contest winner has SEVEN days to respond via email to the "YOU WON" notification sent by LCRN Editors or an alternate winner will be drawn. Please keep this in mind when entering.

The winning subscriber will be asked if they would supply a small review of the product via email to the editors, no later than two weeks after receiving it. That review would be included in the next available edition of the newsletter after your review is received.

All entries must be sent to: contest@lowcarbresource.com

Just send us an email with your name, state and email address with the subject line "ENTER CONTEST". Winners will be notified via email and announced on the drawing day via your LCRN subscription sent as a "special notice".

ENTER NOW through August 2 for YOUR chance at winning is A FREE AUTOGRAPHED COPY of "More Cooking TLC…Truly Low Carb Cooking Volume II" by Karen Rysavy from http://www.trulylowcarb.com !


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Melissa C. from Pennsylvania was May's lucky winner of our "Product of the Month FREE Giveaway Contest"! Melissa won a FREE 2# Bag of Wheat Protein Isolate from http://www.locarber.com/ CONGRATS Melissa!

Here is what Melissa had to say about her WPI:

I was quite excited to be able to test out this product, and I have to say I'm quite pleased and excited at future possibilities as I continue to learn to work with it!

PACKAGING/DELIVERY: The product came double bagged in a cardboard box. The
packaging kept it safe and there were no punctures to the bags. However, because the internal bag was not sealed, only folded over, some of the flour came out and was loose within the external bag. Perhaps some sort of closure or seal to the internal bag would be nice, as getting the product out and into some sort of container required more care to ensure none of the contents were spilled.

GENERAL OBSERVATIONS: The WPI was very much like regular bleached wheat
flour in its appearance, but perhaps a bit more creamy than white, and slightly more silky. It is incredibly fine and I believe a bit lighter-weight than regular flour, so it does require some care in handling. It does not have a noticeable odor of any sort. After hearing others on low-carb lists mention its amazing epoxy-like behavior when wet, I got quite the giggle at how it truly does become an amazing glue when wet. Some amount of scrubbing was required to get residue off my hands and bowl after transferring it from bag to container for storage! So do ensure your counters and containers are clean and dry when using WPI, ensuring it does not come in contact with water or liquids until you are adding it to your recipes and other ingredients.

RECIPE TESTS: I wanted to shoot for a variety in the recipes I chose, giving effort to test the WPI in differing uses.

Bread - Wheat Protein Isolate: First I chose a basic yeast bread recipe I had not tried previously. This bread did not rise like "normal" bread, yielding a loaf approximately half as tall as one would hope. However, I have some concerns that my yeast, although it proofed, was not at peak performance. The bread was quite tasty, regardless of its stunted size; it was not overly dense, had good flavor, and provided a wonderful 'real bread' mouthfeel. The WPI gave a true flour consistency to the dough. I look forward to utilizing WPI in future breadmaking attempts, as I believe it gives a wonderful opportunity to truly achieve homemade yeast breads with honest-to-goodness bread taste and texture.

Shhhh...Oh My CarolynF's Got Sticky Buns: My second test recipe I gleaned from the lowcarber.com recipe files online. I couldn't resist trying this one for breakfast on a weekend morning. The resulting cinnamon rolls were excellent - garnering the appreciation of even my non-LC significant other. These rolls lacked the rather eggy quality of many of our LC muffins and bread rolls. They were quite sweet, of good texture, and a yummy breakfast with hot coffee! I believe I will try next time to use the mixture of wheat bran and WPI suggested by Carolyn to see if that enhances further a hearty nature to the rolls along with their sweet gooey-ness.

Vanilla Butter Cookies - The ultimate triumph in my testing came when I chose to adapt a TNT cookie recipe I had, entitled "Vanilla Wafer Cookies," as I wanted to see if the WPI could achieve the same results as a flour-based cookie I knew and enjoyed pre-LC. Now, I cannot say the end result was identical to the original; in fact, I renamed the WPI version as it was quite a different type of cookie. However, these ended up being
the most successful - and most like high-carb - cookies I've made since cooking low-carb! They did not achieve the crisper, although not crunchy, consistency of the original. Instead the WPI version yielded soft, slightly chewy delicious cookies with a taste not unlike soft (not cakey) sugar cookies. Any strange aftertaste or flavors were nonexistent. The cookies retained their soft texture also, not drying out. I found them even more a
treat after they were room temperature or chilled. In the adaptation, I followed another hint I'd learned on the low-carb lists, that WPI does not work best as a 1-to-1 replacement for flour, that it often performs better when cut with some other baking substitute due to its glutinous nature. For my adaptation, I cut it with whey protein isolate, but I can see it working well with almond flour, bake mix, etc.

SIDENOTE: In my General Tso's Chicken LC recipe, after I posted it another low-carb list member indicated she had tried it using WPI as the breading ingredient, resulting a crunchy, crisp coating (whereas my own was good but lacked the crispness). I did not get the opportunity to utilize the WPI as a breading, but believe it will be a great option in that realm of cooking also!

CONCLUSION: WPI is a product I see becoming a crucial and permanent addition to my low-carb kitchen pantry, especially as it seems to have endless uses for baking applications! I highly recommend you try the product. Even if requires some learning to utilize at peak performance, it opens many doors for baked and breaded goods that have the mouthfeel, taste, and texture of their higher carb counterparts. Many thanks to
lowcarber.com and LCRN for the opportunity I had to try the product!

Melissa Cathey aka Loginasme

Below are the recipes Melissa mentions in her review:

* Exported from MasterCook *

Bread - Wheat Protein Isolate

Recipe By :Taniab46 [tania@hardan.com.au]
Serving Size : 20 Preparation Time :0:00
Categories : Breads Carbs 01-05
Loaves Low Calorie
Low Carb Low Cholesterol
Low Fat Yeast Breads

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 teaspoon sugar
1 1/8 cup warm water
3 tablespoons olive oil
1 1/2 teaspoon baking powder
2 teaspoons yeast -- or 1 package
1 tablespoon Splenda granular
1 cup Vital Wheat Gluten - Hodgson Mill
1 cup wheat protein isolate -- aka WPI
1/4 cup flaxmeal -- or linseed meal
1/4 cup unprocessed wheat bran

Pour yeast into bottom of bread machine pan Add sugar and water. Stir and let sit. (This is proofing your yeast to see if your yeast is alive. If it's not bubbling after a few minutes it's dead and you can replace it without wasting all of the other ingredients) In the meantime, sift all other dry ingredients together in a dry bowl. Add oil to bread machine pan. Add sifted mixed dry ingredients. Set your machine to the basic cycle (2-3 hours) and bake. Cool on rack.

To make by hand: Proof yeast with water and sugar, as above. Prepare dry ingredients as above. Stir oil into yeast, and then dry ingredients. Form dough into ball and let rise in warm draft-free place, covered until doubles in size (hopefully!). Shape into loaf or baguettes and placed on/in greased pan. Cover and let rise until doubled (hopefully). Bake at 350°F until dark golden brown and sounds hollow.

"This is, I believe, Tania's first bread recipe - there are other "improved" versions out there."S(Posted to): "InTheKitchen_LowCarbCooking@yahoogroups.com Nov 2003"
Yield: "20 slices"

Per Serving (excluding unknown items): 61 Calories; 3g Fat (34.6% calories from fat); 8g Protein; 3g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 65mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Fat; 0 Other Carbohydrates.

NOTES : Melissa/Loginasme's Notes: For me, it did not rise much. It has a bread like texture, but more like a baguette with a tough chewy crust. Perhaps next time I will try to make into baguette shapes or 2 smaller loaves? It is possible my yeast could not have been as potent as it needed to be. The taste was good though! And it's also possible it might be my attempt at making the recipe by hand instead of with a bread machine. Original recipe called for linseed, but I only had flax on hand.

* Exported from MasterCook *

Shhhhh...Oh My, CarolynF's Got Sticky Buns!

Recipe By :Carolyn F (this variant by Melissa Cathey/Loginasme)
Serving Size : 6 Preparation Time :0:00
Categories : Breads Breakfast
Carbs 01-05 Low Carb
Muffins Rolls
Sweet Breads

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup melted butter
1/4 cup Brown Sugar Twin, Spoonable
18 drops Stevia liquid -- or 1/4 cup equivalent of
liquid Splenda
1/4 cup Vermont brand sugar free maple syrup - 3g
sorbitol not in carb counts -- or other brand
1/2 cup chopped walnuts -- or pecans

1/4 cup melted butter
1/4 cup Brown Sugar Twin, Spoonable
18 drops Stevia liquid -- or 1/4 cup equivalent of liquid
1/2 cup Hood Carb Countdown dairy beverage -- (or heavy
cream/water mix)
2 whole eggs
2 teaspoons vanilla extract
1 cup wheat protein isolate -- (or 3/4 cup WPI and 1/4 cup
wheat bran)
1/2 teaspoon cornstarch
1 tablespoon baking powder
3 teaspoons ground cinnamon

FROSTING (optional):
1/2 cup cream cheese -- softened
1 tablespoon Splenda granular -- or to taste
1/2 tablespoon Vermont brand sugar free maple syrup - 3g sorbitol
not in carb counts

Heat oven to 350°F. Spray 12 muffin tins with nonstick cooking spray.

TOPPING: Combine melted butter with Brown Sugar Twin, liquid Stevia/Splenda,
and maple syrup. Divide evenly, spooning into muffin cups. Sprinkle walnuts in muffin cups, dividing evenly.

BUNS: Combine all wet ingredients in small bowl, stirring to beat eggs. Combine all dry ingredients in larger bowl. Add wet ingredients to dry, mixing until dry ingredients and wet (do not over mix). Spoon evenly into muffin tins.

Bake in upper portion of oven 18-20 minutes or until lightly browned. Remove from oven and loosen edges; invert onto baking sheet, scraping out any topping mixture from muffin tins onto rolls.

FROSTING: Soften cream cheese in microwave in small bowl for 15 seconds. Add Splenda and maple syrup; stir to combine to frosting consistency. Divide over rolls, spreading over tops. Serve warm.

Frosting Variations:
Maple butter: Combine 1/2 cup butter with 1 tablespoon maple extract and sugar substitute to taste.
Vanilla Cream Cheese: Substitute 1/2 teaspoon vanilla extract for maple syrup in cream cheese frosting above.
HINT: Can add 1 teaspoon xanthan gum to frosting to make it thicker.

"A low carb sticky bun with great taste!"
"12 buns"

Per Serving (excluding unknown items): 409 Calories; 38g Fat (81.4% calories from fat); 14g Protein; 5g Carbohydrate; 1g Dietary Fiber; 149mg Cholesterol; 688mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 7 Fat; 0 Other Carbohydrates.

NOTES : Melissa/Loginasme's Notes: Very sweet, but my original time making them I misread original posting of recipe and put most of the sweeteners in the topping, rather than halving between topping and rolls. Original utilized zero-carb Splenda liquid instead of Stevia liquid. Frosting is my variation of Carolyn's original Vanilla Cream Cheese Frosting.

* Exported from MasterCook *

Vanilla Butter Cookies

Recipe By :Melissa Cathey/Loginasme 7/12/2004
Serving Size : 18 Preparation Time :0:10
Categories : Carbs 01-05 Cookies
Drop Cookies Low Carb
Low Fat

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup butter -- softened
3/4 cup Splenda granular
1/4 cup DiabetiSweet (4.4g sugar alcohol carbs per tsp - not
included in carb counts)
1 egg
1 1/2 tablespoons vanilla extract
1 cup wheat protein isolate
1/3 cup GNC Mega Isolate whey protein isolate -- vanilla
3/4 teaspoon baking powder
1/4 teaspoon salt
1/4 cup Carbsense Zero-Carb Baking Mix -- as needed *see

In mixing bowl, cream butter and sweeteners. Beat in egg and vanilla. Combine dry ingredients; add to creamed mixture and mix well. Drop by tablespoonfuls 2 inches apart onto ungreased baking sheets. Bake at 350° on rack placed in middle of oven, for about 7 minutes or until edges are golden brown. Remove to wire rack to cool. Store covered in refrigerator.
"Soft and yummy, these cookies are best at room temperature or chilled. To date, the closest to "regular" cookies I've had!"
"Based on Vanilla Wafer Cookies from Taste of Home magazine, date unknown"
"1 1/2 dozen"
T(Baking time per batch):

Per Serving (excluding unknown items): 78 Calories; 5g Fat (65.4% calories from fat); 5g Protein; 2g Carbohydrate; trace Dietary Fiber; 24mg Cholesterol; 139mg Sodium. Exchanges: 0 Lean Meat; 1 Fat; 0 Other Carbohydrates.

NOTES : For Chocolate Butter Cookies, you could probably add a couple tablespoons of cocoa and/or use chocolate protein powder, although I haven't tried this yet. You can also drop by teaspoonfuls if you wish to increase the number and have smaller cookies.

You may need slightly more or less bake mix depending on the consistency of your batter; isolate powder tends to thicken less than regular protein powder. Use enough bake mix to give you a thick batter roughly the consistency of "regular" chocolate chip cookie batter.


Tim S. from Washington was June's lucky winner of our "Product of the Month FREE Giveaway Contest"! Tim won a FREE COMBO PACK of Scooter Snacks (all THREE flavors in 4 oz. resealable packages…and I heard also the NEWLY released King Creole flavor) from http://www.scootersnacksjerky.com/ CONGRATS Tim!

Here is what Tim had to say about his Scooter Snacks:

"The Scooter Snacks were very good. I had trouble picking a favorite flavor. I finally settled on the Jalapeno Popper since I like spicy food. For those of you who haven't tried these, it is kippered beef that is cut into approx 1" pieces. Unlike regular jerky, these snacks are very tender. In my humble opinion, this is an excellent product."


You can get YOUR Scooter Snacks Kippered Beef Snacks here:

Be sure to use the coupon code in this newsletter for your 10% discount!


0 carb syrup concentrate (sweetener) made with LIQUID Splenda ™ brand Sucralose!


Reader Missy sent in this tip for July:

My tip is to never leave home without a protein snack. I have either a low carb bar or almonds in my purse at all times. That way if I get hungry or need a little 'pick-me-up" I have a satisfying snack that isn't high in carbs and keeps me on track with my new lifestyle.

Have any low carb hints or tips you'd like to share? Send them to
submissions@lowcarbresource.com Subject line "Hints and Tips"



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We are THRILLED to debut Low Carb Resource's NEW MESSAGE BOARD as our featured forum for July!

We have created, what we feel is a fun, easy to use forum for support, ideas, tips, recipes as well as a venue for making low carb friends all over the world.

The LCR Message board consists of several sections to meet your wants and needs while living a low carb lifestyle.

We have a general board for all low carbers no matter what program you follow as well as those who are newbies to low carb, in the ongoing weight loss phases, or at maintenance.

We have a special board for introductions so that you can get to know your fellow board members.

We have specific boards for different low carb program followers such as Atkins, Protein Power, CAD/CALP, South Beach, Paleo/Neanderthin, Schwarzbein, Vegetarian Low Carbers, or Modified Low Carb programs you've developed yourself.

We have a board for Frequently Asked Questions, which currently include things like Sample Menus.

We have a board for those who find daily/weekly journaling for accountability, help, or record keeping helpful.

We have a board for Kitchen and Low Carb Cooking Chat as well as boards for recipes in Main, Side, Salad, Appetizer, Bread, Dessert, and Condiment categories.

We have a board for product and restaurant reviews.

We have boards for those who are low carbing for medical conditions such as PCOS, Diabetes, Fibromyalgia, Cholesterol and Heart Disease, and Candida.

We have boards for Low Carb Research and Studies as well as a Gab, Rant, and Giggle room for anything off topic including current affairs.


Message Boards are a lot more fun and interactive than news or email groups. You can use avatars (pictures of yourself or cute images to represent you). You can add animated emoticons and smilies in your posts.

They are also very easy to search for specific information and to find posts you haven't read yet without filling your inbox with hundreds of emails.

LCR Message board has a wonderful "how to use the board" FAQ button at the top of the page as well as a forum to get one on one help from members with any of the board features.

It has "view posts since your last visit", "view your posts", and "view unanswered posts" to quickly find out what has been happening since you were last there with just a click.

You can set it up in your profile so that you get an email notification if anyone responds to one of your posts. You can send and receive private messages from other board members. The member's list is hidden for your privacy.

You can choose to "watch a topic" and receive email notification of any responses to that topic.

I am currently in the process of adding four years worth of recipes and information I have gathered during my low carb life. My goal is to make THIS THE most information based resource for low carbers on the Internet. Any and all suggestions are always welcome.

We hope you'll join us! The success of any forum relies its members. The degree of activity it's used and the generosity the members have in sharing with others.

You can access the message board by going to the LCR main page and clicking "Groups and Forums" button on the left or bookmark this URL:


If you have or know of an online support group or forum you'd like to
see featured in this monthly column let us know! Send an email to:

submissions@lowcarbresource.com Subject line "LC Support Group/Forum"



TLC as in Truly Low Carb, that is! Recipes, Advice, Support, even Humor-all at:



Our personal low carb website for July belongs to Patty Phillips. Here is what Patty had to say about herself, her low carb journey and the reason she created her personal low carb website:

"My name is Patty Phillips, and I live in southwest Missouri. I'm a soon to be 42 yr old female (as of July 16th) who's had emotional issues tied to food all her life and never faced it until forced to. I'd always been the skinny type-- able to eat anything I wanted. Situational stress in the home growing up (read extremely dysfunctional) helped create the inability to relax enough around food to eat properly. (As I got older, I also developed binging (although not purging) habits. So, while stressed out, no eating, or very little, and after several days to a week or so, then I'd eat constantly for 24 hours-- high carb too.)"

"The incredible soap opera (starring me of course) didn't end when I left home-- the cosmic cameras followed me wherever I went it seemed. Suicide, depression, rocky marriage, an ill-advised affair, child molestation and drug use, all had mini-series of their own. As Gilda Radner used to say- "It's always something". I seemed to do fine, weight wise, though, until I hit thirty-five. Then I began to bloom. And bloom. And bloom. Looking back, it seems to be a genetic trait."

"I've always believed the low fat doctrine without examining it closely because it makes so much sense. What I didn't know was that while I could lose weight on it, I would be constantly hungry and half crazy. (I'm hypoglycemic and I need to keep my blood sugar even. Considering everything I've learned since discovering low carb, I was probably insulin resistant then, and pre-diabetic by now-- diabetes runs in the family.) A kind Soul who watched me fall apart in another newsgroup pointed me towards alt.diet.support.low-carb and probably saved my life (and the countless lives of those who came into contact with me--LOL). I'd really like to thank that person, but it's been two years now, and I don't remember little things like names very well when my blood sugar is wacky. He certainly knows who he is, but he probably doesn't move in the same circles I do anymore. Suffice to say I hope good karma follows him all his life."

"I'm now hovering between 144 and 142 most days. I spend more time working on my relationship to food than trying to lose more weight even though I'd like to lose about 20 more pounds. The nice thing is, my blood sugar is even, I feel great, (I certainly handle stress much better) and I don't have to go hungry to keep it that way. I love low carb living. I can live this way forever. I examined Atkins, and several others, but devised my own plan, which I call the ASDLC plan (gleaned from the wisdom of the newsgroup regulars). I eat meats, green vegetables, dairy, oils, nuts, and a small amount of fruit. I eat till satisfied, and no more. I eat regularly whether I feel hungry or not to help keep my blood sugar even, and I try to watch portion size. I plan on getting a meter soon and also using that as another guide."

"I created my website mainly as a journal for myself. But I am a teensy bit vain (who are we kidding here, eh?) and I wanted to share my good fortune with every passing stranger. It's certainly safer than accosting people on the street. For both of us. <grin>"

"I also tend to lose things on my computer (I suffer for my sins with windoze), and I wanted to keep the links I found most useful. Unfortunately, there are about a dozen things I'd still like to store on that site, but I'm beginning to run out of room and that particular domain doesn't like you to link to another of your own sites somewhere else-

If they find out they claim to have the right to more than remove the link-they claim to have the right to shut your webpage down and erase everything. I've been working on an alternative that doesn't destroy what I've already built without costing me money I can't afford right now-- but I'm busy working two jobs temporarily so website maintenance is on the back burner these days."

"I'm an idea person myself so I like the links to articles and studies. I plan to add links to useful tools for the person who might have distorted body image or other issues that make it hard to keep focused on the ultimate goal."

You can visit Patty's website here:

If you have a personal low carb website you'd like to share with our
readers let us know! Send an email to:

submissions@lowcarbresource.com Subject line "Personal Website"



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Snacking: Which Foods are Healthy Which are Not

9-5 Dieting: How to Avoid Office Pitfalls

How to De-Supersize

The Ultimate Weight Solution

Get Lean, Lovely Legs

Fifteen Foods That Fire Up Your Metabolism

8 Minutes in the Morning - Exercises That Show Results

6 Yoga Stretches that Wake You Up

Lower Your Blood Pressure Naturally

Your Weight is Aging Your Heart

Understanding Trans Fat on Food Labels

Making It Over the Weight Loss Plateau

Splenda Courts Bakers to Abandon Sugar

Batter Coated Fries OK as Vegetable

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Ross writes:
Q: I've been reading a little bit about food labels. What does GMO and GEO mean?

A: GMO stands for Genetically Modified Organism. GEO stands for Genetically Engineered Organism. When a food has been genetically modified or engineered, its genes have been rearranged. These types of food are not yet regulated and there is no guarantee that these types of food are safe for consumption.
Hope this helps,

Shelby writes:
Q: I've seen eggs at the supermarket that are labeled "Free Range or Cage Free". What does this mean?

A: Free Range or Cage Free means that the chickens that laid these eggs were not confined in cages or small spaces but were allowed to roam naturally, as nature intended. These free-range areas may be outdoors or indoors.
Hope this helps,

If you have questions for the editors PLEASE send them in to:
submissions@lowcarbresource.com Subject line "Q&A"



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Pauline from Pennsylvania is 43 years old and 5' 3" tall. Pauline began the Stillman Diet program two years ago when she was at her highest weight of 297 pounds. At the time, she was wearing size 30/32 clothes. Today Pauline uses a combination of the Stillman Diet and the Atkins low carbohydrate program, and currently weighs in at 174 pounds. She has shrunk to a size 12/14.

You can read the rest of Pauline's story here:

If you are a low carb success whether it be through weight loss or health and would like to share YOUR story, let us know! Send an email to:

submissions@lowcarbresource.com Subject line: "Success Story"


No matter what low-carb lifestyle you follow, we're here to help! Articles, Recipes, Newbie Tips, Forums, Shopping and MORE!


Missy writes:
I love your newsletter. I always find something new and interesting.

Bett writes:
Twenty six asparagus recipes! I feel like I am in heaven! I will be fixing asparagus all summer. Thank you!

Shelley writes:
Thank you for all the hard work you put into these newsletters. I will be sharing them with my family members who are LCing with me!

You can send your comments on the newsletter to:



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Our "In the Files" feature of Paula Tolbert's tried and true Somersize recipes will be on hold for a few months. Paula has her hands full these days and is unable to continue supplying us with recipes at the moment. We will continue the feature when Paula is up to it again. In the mean time, remember there are fourteen weeks worth of Paula's favorites in our files section.

To take a peek at Paula's recipe recommendations for dinner go to the group's main page:
click Files on the left, and then click the folder that says, "Somersize Dinner Recipes Tried by Paula".


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"Menu-Mailer to the rescue with low carb menus AND the shopping lists! Go to the website and pick up your FR*EE sample low-carb menu!


Next is the recipe section of Low Carb RESOURCE Newsletter. As a rule, each month a different flavor or ingredient will be featured in many categories such as main, sides, appetizers, desserts, beverages, breads and condiments.

This month we are featuring GREEN BEAN RECIPES.

We had 21 green bean recipes sent in by our readers to share with you. Thanks SO MUCH to everyone who submitted recipes! Keep them coming!

You can find this month's GREEN BEAN RECIPES here (in plain text, printer friendly version):

SPECIAL THANKS goes out to Kathie C. from Washington who ran all the submitted recipes through MasterCook for us this month while Lori was on vacation. We LOVE YA Kathie!


August's RECIPE DIGEST will feature ZUCCHINI RECIPES. Let's share some GREAT recipes with our readers! Send your favorite ZUCCHINI recipe in NOW!

We'd LOVE to have you send in your recipes or recipes you've found, tried, or adapted to low-carb. Recipes do NOT have to be YOUR original creation to submit them to the newsletter. However, we do require IF you know the creator, you give them credit when you submit. IF you got the recipe from a website, include the URL to that website, or the poster to a news group. If you don't know or remember where it came from, make note of "source unknown". That way, if the creator lets us know, we can credit them in the next newsletter. Every effort is ALWAYS made to credit recipes to the developers and websites who deserve that credit for providing wonderful variety for us living low carb lives!

So dig out those ZUCCHINI recipes and send them on to us NOW for the August 30, 2004 edition. Email them to: recipes@lowcarbresource.com


That's it for July's Low Carb RESOURCE Newsletter!

We hope you enjoyed it as much as we did bringing it to you! Be sure to help spread the word and send the link to subscribe to your friends and fellow low-carbers everywhere:



HUGE thanks to everyone who contributed to this month's newsletter submitting ideas, recipes, suggestions, and helping in so many ways. God BLESS you ALL! It turned out GREAT!

If you have ANY comments, suggestions or submissions please send them to the address included in this newsletter or mail to: comments@lowcarbresource.com

See you ALL next month!
Julie A. Westly: Co-Editor/Writer
Wendy Landes: Co-Editor/Writer
Julia B. Nelson: Copy Editor
Lori S. in Nashville
Kathie C. in Washington
(Recipe formatting)
Wayne Westly: Writer/Husband Extraordinaire

All contents copyright © 2004 Low Carb RESOURCE Newsletter. All rights reserved, for personal use only. Re-distribution in any form or by any means, all or in part, electronic or otherwise, or for commercial use without permission is prohibited.

None of the information in this newsletter is to be substituted for medical advice. Always consult your physician before beginning any dietary program.

Please DO share the URL with friends and family: Subscribe and Unsubscribe from "Low Carb RESOURCE Newsletter HERE:



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You have within yourself the ability to do great things.  It's all about taking what you've got, adding knowledge and then working to achieve your goals. 

You're closer than you think!