|Low Carb RESOURCE Newsletter|
Volume 1 Issue 6, Part 1 of 2
May 31, 2004
From the Editors:
Welcome to the May edition of Low Carb RESOURCE Newsletter!
This month we will tackle the topic of "Low Carb on a Budget…Frugal Low Carbing." Our hope is to educate and enlighten you with some of our tips and ideas on how to stretch your dollar and be successful in your low carb lifestyle all at the same time.
We have one FYI for you all this month that is of utmost importance. As will happen from time to time, an unforeseen "problem" needs to be addressed to our readers who enter our monthly giveaway contests.
Last month we drew five winners of our giveaway contest. One of those winners never responded to our "you won" email and the second "please respond" notice. This presented a problem for us as to whether we should draw a new winner or just not give away that fifth prize. We didn't have any policy set up for something like this happening.
What we will do starting this month and in the future is give the drawing winners ONE week to respond via email. If they do not respond within this time period, we will draw a new winner to replace them. This is the only fair way we can think of to be sure all the free prizes are given out each month. We hope everyone is ok with that decision.
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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!
ENJOY! Julie and Wendy
LETTER TO THE EDITORS
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LCRN Topic of the Month for May 2004
Low Carb on a Budget…Frugal Low Carbing
From Co-Editor Julie W
If you are one of the lucky people in the world that never needs to consider the price tag on whatever it is you want to buy, this article is not for you. 70% of households have two incomes, most out of necessity. Most of those households along with many, many one-income households need to watch their spending.
It's true that it's cheaper to feed your family rice and potatoes than meat. If you've decided to live a low carb lifestyle, chances are you know and have experienced the added advantages of low carb living aside from weight loss.
Those advantages need to be given a "value" as well. How much is it worth to you and your family to avoid obesity and diabetes? What price do we pay in lost wages, over the counter and prescription medications for things like indigestion, swelling, lethargy, and mood swings? These are all things we no longer suffer from because we have cleaned our systems of carbohydrates. You're saving money for the grocery budget already aren't you?
The one thing that frugal low carbing will take is some time. Yes, most of us think we have little spare time, but being organized, and creating a system narrows down the time it does take to make it work for your family's health, and pocketbook. And hey, time is free!
One top priority you should have, if you don't already have one, is to get a freezer. It doesn't have to be a huge one. Check the paper for used appliance or rummage sales where one might be available. If your family gives gifts, tell them you want a freezer and ask for gift certificates for the store that carries the one you're interested in. Combine the gift certificates and there you go!
When I shop, I have a list, but in the veggie and meat area, there are no specifics, just meat/veggies. We eat what is on sale. I know from having shopped on various days that our local grocery does its major meat sales on Fridays to lure in the working folks who just got paid. Each week there is some cut of chicken for under $1.00 a pound, no limit on how many! Whole chickens are under 50 cents a pound (there is no bad way to cut up a chicken, so don't be scared of it). I NEVER buy any meat that is over $2.00 a pound, ever.
Buy the bulk or reduced meats. Most stores will give you a savings of over 15 cents per pound buying the larger packages. For a dollar or so you can stock up on (again the bulk size) of no name freezer bags and quickly repackage the items at home for freezing.
Don't be afraid of "reduced meats" that are not the brightest pink. I had a dear friend whose husband was a butcher, and he told me that people just don't realize that age makes meat tenderer, and that he NEVER brought home "fresh meat" for that reason. "Meat tenderizer" he said. "Just ages your meat quickly". But, be sure to bring it right home and freeze it until the day you will prepare it.
Many towns have "free shoppers" that you need only contact the newspaper to have it dropped on your doorstep. A few minutes of skimming the grocery ads and making a list can make short work of making a few quick stops to grab the sale items and nothing else! Don't fall for the lure…the sales are there to LURE you into buying other things, we all know that, right?
Ideally, buying whole sides or quarters of beef/pork is also a super saver. Most stores have pricing for this and you get all cuts of meat for the same amount "per pound". Likewise, you can do the same if you have a local butcher. Like anything else, the more you buy the cheaper it is. We always "go in with" a couple other families and split a whole cow or pig or both to save even more. If you're familiar with the market you can watch for down trends and get really great deals.
It's true what they say "it's cheaper in the country!" Are you lucky enough to live where you can get your beef/pork/chicken/turkey right from the farmer? Then you just pay for processing and what a savings! The same with eggs….straight from the farm they are a STEAL!
Be careful of "coupon" shopping. It's not a bargain if you don't usually buy the item. Most coupons are for "junk" food or "fancy brands". Generic or store label products are often LESS than after a coupon for their fancy name counter parts. If it's not a favorite already, don't bother with coupons.
Here's one coupon I did use. This ice cream is a favorite already at under 3.50 for a half gallon locally, and I found a 75 cent off coupon (availability is limited by state):
Store brands or generic labels are NOT inferior in most cases. A big name distributor of a product OFTEN puts out the SAME product in several labels and will contract to a store for store brands. The difference? The PRICE!
With vegetables, I do much the same, buy in bulk, no name brands and only what is on sale. Soon the farmer's markets will be in full swing and it will be a great opportunity to stock up (and freeze) many of those favorites!
Take up fishing (my personal favorite)! What a cheap, relaxing, rewarding hobby and fun for the whole family. We have catfish, bass and sturgeon in our freezer and it's AWESOME (and free)! Our once squeamish little Erin is now the FIRST to be ready to go, knows all the fish names (as well as things in nature: trees, plants etc...) What an educational family experience this has turned into!
Plant a garden! A super stress reliever as well as money saver! Don't have a yard for a garden? Do what I'm doing this year, container gardening! I have flowerpots/containers on my deck with things like cherry tomatoes, peppers and herbs. I'm not done yet!
Frequent local "pick your own" farms! The prices are fantastic on fruit and veggies:
Freezing vegetables or fruit is NOT hard, and SO WORTH it in cost saving AND flavor! Again, it just takes a bit of time, but not that much.
Here is a GREAT how to site on freezing veggies:
Here is a GREAT how to site on freezing fruit:
For those of you with kids or spouses who "just have to have the junk food" let me say, NO they don't! If it's not there, they won't miss it long, not if you supply healthy alternatives!
I am just beginning week five of babysitting for my grand angel (2 years old). The changes in her are SO amazing with her eating habits.
This child who used to munch on dry cereal, chips, crackers etc…no longer does. She gets a breakfast of eggs and sausage or bacon. Because she is not starting her day with junk that only stimulates cravings for more junk, she is FULL and satisfied till lunch! She is eating salad! Fresh fruit! She loves beef jerky, cheese cubes, deviled eggs….and ICE WATER!
Our children will mirror us if we make it happen. They just need the opportunity. Your kids don't need junk/sugar/flour, neither does your spouse. There are too many low carb and healthy options out there to have your family eating otherwise. Kids react to carbohydrates the same way that we do with sluggish lethargy, irritable moods, or hyperactive behaviors.
I used to work for the school system supervising a bus full of kids who were shipped to an "alternative school" 45 miles away every day for behavior problems. You know what they showed up with in the morning? Sweet rolls, sugar laden cereal bars, pop tarts, etc. Within minutes they were bouncing off the walls. It didn't take me long to have a talk with the parents. Once their days started with foods other than junk, their behaviors DRASTICALLY changed to near normal. Think about it! Better yet, do it!
The bottom line is: do not sacrifice on of the MOST important part of your budget. Don't sacrifice nutrition for cost cutting. There are plenty of other areas where you can cut back, taking advantage of free services, and activities. Buy clothes at rummage sales, sale racks, and get hand me downs from family and friends. Second hand is not a dirty word. The MINUTE you take a car off the lot, it's USED, the same with clothes, toys, etc. However, you don't want your nutrition to be second hand, you want it to be FIRST CLASS!
You can do it!
You CAN eat low-carb and be frugal, too!
From Co-Editor Wendy L
I recently read an article concerning the cost of a low-carb diet - the article said that a single person, eating a "regular" diet, spent approx. $66 a week on food, where a single person eating a low-carb diet spent in excess of $99 a week on the grocery bill. One hundred dollars a week for a single person following a low-carb diet - hmmm … that doesn't sound very frugal, does it?
I don't know where that person did their grocery shopping for the week, but the $99 figure must include almost every low-carb convenience food known to man. If you watch the weekly store sales, learn portion control, read labels, plan your menus and make wise food choices, you can and will spend much less on your low-carb food bill. You can spend frugally AND eat low-carb without sacrificing food quality and taste. We waste our money on "convenience" when a little bit of thought and a few extra minutes spent in the kitchen would save our food budget and our pocketbook.
Most people equate eating low-carb with serving meat at every meal or eating an overabundance of meat. Did you know that eating large portions of protein will cause the body to convert some of that protein to glucose in the blood, which in turn will slow down considerably the fat burning metabolism you've worked so hard to gain? If you sit down to a meal and consume two or three chicken breasts, a large steak or three pork chops, you may find yourself so full that you skip or pick at your vegetables. You are missing vital nutrients that your body needs if you devote your meals to meat and don't add in vegetables or salads. Don't get me wrong - protein is the basis of a low-carb diet, but plan your protein choices to include fresh vegetables. Your body will love you for it.
We live in a society of convenience - there is no arguing that point. Gone are the days where Mom spent the afternoon preparing the nightly family dinner. If you do take a little time in food preparation and forgo the high-priced convenience foods, you can stretch your low-carb dollar even further.
Buy large, cheap cuts of meat and cook them over a long period of time in a little water. This is called braising, and makes the tougher meat cuts as tender as the more expensive cuts of meat available. A local grocery I patronize has regular sales on chuck roast - I always buy the limit, re-wrap the meat in heavy duty aluminum foil after I get it home and freeze it. I can often pick up 3-4 roasts, each big enough to feed 4 people, for $15-$20.
Cook a chuck roast in a little bit of water and a lot of spices - garlic, salt, pepper, red pepper flakes and garlic powder; slice up an onion and add it to the pan. Cover the roasting pan tightly with foil. Put the roast in around 11 a.m. and by 4 p.m. the roast will be fork tender and ready eat. Do you work during the day? Dig out the crock-pot and let it do the cooking while you're away!
Spend a little bit of your weekend cooking, which will save you time during the week when it comes to meal preparation. If you're going to turn the oven on, cook a pan of chicken breasts alongside a meatloaf, or braise a couple of roasts and some chicken wings or bake a small ham and a turkey breast. You'll have enough meat to last through several meals during the week.
I have a habit of reaching for the package of boneless chicken breasts when I am shopping, more for convenience than anything. Do you know that bone-in chicken has a much richer flavor when cooked than boneless chicken? Instead of eating plain old chicken breasts for a few days, use those chicken breasts as a meal on the day they're baked; use the leftovers by removing the breast meat from the bones and chop it for chicken salad. Slice the breast meat and add to a stir-fry dish or shred the chicken and use it as the protein portion of a large green salad. There is a lot of mileage in that chicken breast!
There is the argument that boneless chicken has no waste, whereas the bone-in chicken does. My answer to that is: it depends on what you pay for the chicken. I try to buy free range, organic chicken whenever possible, to avoid the added antibiotics and hormones, and I look for water chilled whenever possible. Boneless chicken breasts with these requirements will cost almost $5-6 dollars a pound, whereas bone-in chicken breast is half that price or cheaper. Go with thighs or drumsticks and the price is cheaper, yet.
It makes more sense to buy the bone-in, take it home and cut if off of the bone myself. If you buy "regular" chicken instead of free-range, the price is even cheaper. You can buy it on sale, in bulk, do the de-boning yourself and wrap the excess well and freeze. Save those chicken bones and boil them in a pot of water with spices, cut up carrots, onion and celery. You've got a savory chicken stock you can use for soup or other dishes and it only cost pennies. Freeze the stock in small containers or ice cube trays for use at a later date.
A grocer near me has regular "Ten Pound Meat Sales". They package hamburger, chicken legs, chicken breasts, chuck roasts, chicken wings, pork chops, etc., in ten pound bundles and quite often the price is very reasonable, depending on the cut. It's a great way to stock the freezer.
Careful thought and planning will go a long way toward cutting your grocery bill. Make your own chicken nuggets instead of buying pre-made at the store. "Who eats chicken nuggets?" you gasp. Well, you aren't supposed to eat store bought chicken nuggets because of the breading, etc., but if you make your own and use chopped nuts or crushed pork skins for breading, you're now Atkins legal. Buy the bone-in breasts on sale, cut the meat from the bone and cut it up into nugget chunks.
Turkey is another versatile favorite that can be used in many ways. When it's on sale around the holidays, stock the freezer. I prefer to buy the breast instead of the whole bird.
Organ meats are cheap and can be very flavorful. They are also higher in nutrients than some regular cuts. Prepare organ meats the day you buy them. If you have a hunter or fisherman in the family, wild game and fish can further stretch your budget.
Tofu is an excellent, very versatile, cheap source of protein. If you are farther along in the latter phases of the Atkins diet, soybeans can be added. A bean salad made with cooked black or beige soybeans only contains 4 grams of net carbs per half-cup.
Don't forget leftovers - recycle one chicken breast, one pork chop or one leftover breakfast steak into stir fry or add to scrambled eggs. How you cook can stretch your budget - stir fry, for example, requires smaller portions of meat and the protein goes much further by adding vegetables. (Vegetables which your body needs for their nutrient value, by the way)
Cook simple - a little bit of wine, a handful of sliced mushrooms and a pat of butter make a wonderful Marsala sauce that you can eat alone, over low-carb pasta or as a dressing for chicken, pork, ham or beef.
Is there anything better than bacon & eggs? Eggs - the perfect food. Eggs can be eaten fried, scrambled or poached. Cook a handful of mushrooms in butter and then add to scrambled eggs - quick, simple and delicious. Chop hard boiled eggs and make egg salad. Add chopped eggs to tuna, ham or diced chicken to stretch smaller amounts of protein into more servings. Use lettuce leaves for "bread" or wrap the filling in one of the low-carb tortillas now available.
I do buy expensive eggs, I'll admit. I buy free-range eggs that have no added antibiotics. There are times when I can get farm fresh eggs from a friend of my mother's. There is something to be said for the look and taste of an egg produced by a chicken hand-fed corn and allowed to run free around the barnyard. Eggs are a cheap food and many grocers offer eggs in quantities larger than a dozen - I've seen boxes that contain 3 and 5 dozen eggs at a time, and they are very reasonably priced when bought in quantity.
Its late spring and garden time in my area. What better way to cut your produce bill than to plant a garden? It doesn't have to be a large space, and if you live in an apartment or town home you can plant in large flower pots, buckets or half barrels and arrange them on the patio, deck or balcony. Peppers and tomatoes will do very well in containers, as will zucchini, green beans or cucumbers. If you don't have access to gardening space, investigate whether a community garden is available in your area. Get together with a friend, share gardening chores and agree to split the bounty. Check and see if there is a Farmer's Market in your area, or keep an eye out for road side stands that sell local produce.
When you grow your own salad vegetables, you control the use of pesticides and you know exactly what has been used on your vegetables. You can also pick and take almost straight to the dinner table. Many of the vegetables in the supermarkets are days or weeks between the fields and your table.
A few years ago, I agreed to help my sister-in-law can an over-abundant green bean harvest from her garden. Once you learn the basics, canning is really very easy. It is work, but nothing is more satisfying than seeing row after row of jars of green beans, sparkling like jewels on the pantry shelves and knowing that you did the canning and are seeing results of your labor. Nothing is better than a jar of home-canned green beans, boiled with a couple of pieces of chopped up bacon with a pat of butter added right before serving. It's a meal in itself and a taste that no store bought can of green beans can ever hope to copy.
If you do plant a garden or buy in large quantities at the farmer's market, can the bounty to eat another day. Quite a few of our mothers and grandmothers canned and "put up" food that would feed their families for months during the winter. Why not go back to those earlier times, if your time permits? When I home can, I KNOW what is going into my food.
Take note that if you are comparing the carb count of canned vegetables to fresh, the canned vegetables will show more carbs. Cooking a vegetable will concentrate the carbs.
Peanut Butter - another healthy protein that is cheap. The most nutritious peanut butter that is also the most low-carb friendly is the kind you see grinding in the local health food store, but check the labels on supermarket brands. I find that store brands often have less sugar and less carbs than name brands. You can stuff celery with peanut butter for a quick lunch or snack.
Don't forget the nuts! One pound of shelled sunflower seeds is a lot of seeds, and they're cheap. A one-quarter cup contains 2 grams of net carbs, and added to a salad give you the protein you need in addition to being delicious. I'm fortunate that I live in a part of the country where walnuts and pecans are plentiful and are readily available during harvest. Nuts also freeze well.
There are so many things you can do to avoid the high-cost of convenience foods.
Instead of buying an expensive bottled marinade, make your own. Marinade ingredients consist of oil, an acid ingredient such as lime or lemon juice and seasonings. Worcestershire and soy sauce can take the place of seasonings (don't forget the garlic and pepper) but do contain added sugars; I've found that during the later stages of Atkins the impact is negligible. Don't forget to use marinades on vegetables, too - one of my favorite meals is grilled mushrooms, peppers and squash that have soaked overnight in a soy sauce marinade recipe I developed.
In addition to making your own marinades, make your own meat sauce, too. Combine sugar-free jam or jelly with mustard, lemon juice or vinegar and make a basting sauce. Two tablespoons of each ingredient is plenty to baste a whole chicken or small pork roast.
Instead of buying expensive "flavored" cream cheese, make your own. Add onion powder and a bit of chopped garlic; add fresh chopped chives or chopped scallions; roast and add chopped nuts with a dash of cayenne; soften the cream cheese and add a bit of mashed berries - strawberries, raspberries or blueberries.
Don't ignore the private label brands in favor of name brands. Check out the private label sardines, canned lump crabmeat and shrimp. Many times this type of private label canned food is very reasonably priced when compared to name brands. Did you know many private label products you see are the "big guys"? The food is simply repackaged under another name.
Whipping cream - make your own and avoid the cans. Low-carb candy - there are many delicious recipes out there, and when you make your own you know what goes into it. Cheese chips - quarter a slice American cheese, microwave or bake until slightly puffed and golden - let cool and use as crackers.
There are many ways to lower your food budget and still maintain a healthy, low-carb lifestyle. You can eat as much as you want, never go hungry and still spend frugally. It's all about choices. Take control and make the choices that are right for you.
Remember, you need to fuel your body with wholesome, real food for optimum health. Keep to the outside aisles when you visit the supermarket and buy fresh vegetables and meats. Avoid the middle aisles, which are stocked with nothing but processed foods. Take control of what you put in your mouth and you'll gain control of what you look like and how you feel. Keep It Simple, and take a bit of time if needed to prepare wholesome food for your body to eat. You're worth it, aren't you?
Best Wishes -
"There came a time when the risk to remain tight in the bud was more painful than the risk it took to blossom" - Anais Nin
So there you have it, the topic for May 2004 in our humble opinions.
Editors of LCRN
Got a tip for frugal low carbing?
We are going to compile reader tips on our website, if you have one to share send it in now!
You can submit you ideas for our topic of the month by sending an email to: firstname.lastname@example.org
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THE OTHER SIDE OF THE CARB..LIVING WITH A LOW CARBER
Beginning this month, Julie's husband Wayne will be joining our writing staff with a bi-monthly column called "The Other Side of the Carb...Living with a Low Carber". Wayne feels he can give some ideas and insight to spouses and family who live day to day with low carbers. He has agreed to share the insight he has acquired living over three years as a NON-low carber in the same house with an avid low carber. Wayne will address common concerns, problems, tips, advice and a bit of humor from the outside looking in.
Hello, I'm Wayne, and this is my first column for LCRN. My column will deal with a non low carber (me) living with someone who is living a low carb way of life and hopefully offer some tips on living or co-existing with the other side of the carb.
First of all let me say, we're not the enemy. I'd say the majority of us are not out to purposely sabotage your way of life. We're just not on the diet. That usually means we are not aware of all the rules and pitfalls of living low carb. Silly as it may seem, we don't know that ketchup distilled with Russian vinegar in the year 1997 has 3 grams of carbs in it! Seriously, most of the problem is that we just don't understand as much as you do, and being a male, I usually don't listen very much either!
I got an email from reader Suz, who wrote:
I have been doing this WOL for almost a month now....it started out with my husband, my mother in law and me....now it is just down to me....after the first week...lol
The problem I am having is that my husband seems to think that it is okay for him to eat whatever he wants PLUS eat my LC treats...I tried explaining to him that he will just end up gaining weight, as he is eating like he always has, but is now adding more fat to what he is eating (as the LC have a somewhat higher fat content because of heavy cream, etc) than just eating whatever he wants.
Not only this, but it is driving me nuts..lol I have always had SOME control and will power over my treats. For example, pre-LC, if I bought a bag of cookies I would have to make sure that I got some either the same day I bought them or the next day, because if not, I would be out of luck....they would be gone. If it has sugar, fat, or chocolate in it, it doesn't last long in my house....my husband binges on it. But now, I have MY LC versions of my treats and he eats them up the same way. I bought a box of the Carb Smart chocolate ice cream popsicles about a week or so ago. Just went into to look at
something on the box, and they are GONE...lol....I've only had two! So who is eating them? One guess....husband. I am just waiting for him to get into my LC chocolate stash....lol....that will teach him....lol....let him binge on THAT.... In any case, do you have any suggestions, other than sitting on my treats (which wouldn't work to good for the ice cream OR the chocolate), to keep him from eating them all up?
Thanks for any advice and insight.
I really don't think that there is a magic answer for this. It would certainly depend on the situation. The whole co-existing thing is a give and get as is any relationship, which means that both people have to be willing to give up things and work together. I've been known to eat some of my wife's low carb ice cream…..albeit with a little chocolate syrup on it. She buys the flavors of ice cream I happen to like, which keeps the real stuff out of the house. This removes some of her temptation and I get some ice cream without feeling like I'm eating in front of her.
The important part of it is that it is a "treat", it isn't a snack (aka occasional not daily). We don't have it in the house everyday, or even every week. The same is true for the regular things that I like. Chocolate has been my mistress for a long time! I've been known to sneak time with it every now and then. But, again, it's not an everyday thing, I don't even eat it every week, if I did, I'd probably need to diet myself.
If you constantly keep "treats" in the house, all you are doing is tempting yourself or your spouse. And it runs the risk of becoming a snack and not just a once in awhile "treat". The best advice I can think of, is just keep it out of the house until you feel you need it. If your spouse brings them into the house, you can talk to them about how it makes you feel and see if there are any options. No, a baseball bat is not an option! Perhaps see if they would store it someplace where you won't stumble across it. As far as a spouse that eats all of your "treats", if you only bring them into the house when you need them, then it shouldn't be much of a problem, as you get "first dibs" on them since you know they're in the house and where they are!
Bottom line, is that if your spouse can't or won't control themselves, and insists on bringing things into the house that tempt you, or taking your "treats", you're only road is to control yourself. Keep your "treats" out of the house until you need one, and then bring in only what you need. You'll also need your own willpower to resist whatever they bring into the house. There is no word you can say to them, or magic quote to make them stop. It's a life process, just like the diet itself, you made the commitment to better yourself by going on this diet, and this is just one more hurdle that you need to overcome. This doesn't mean that you need to actually jump over your spouse, although some of you may like to!
Hope it helps,
Until next time, when I'll attempt to answer another reader question, have a great month! Send in those questions!
If you have any questions or concerns which you'd like to see Wayne address in his column you can send them to:
email@example.com Subject Line: Wayne
EVERYONE COULD USE SOME "TLC"
TLC as in Truly Low Carb, that is! Recipes, Advice, Support, even Humor - all at:
PAST ISSUES OF LCRN
Have you missed out on past issues of Low Carb RESOURCE Newsletter?
Past issues are being compiled in a more categorized way for searching information from our previously released newsletters on our website:
This way, our readers won't feel they need to save every issue in their own computers, filling up your much-needed space.
The site was built and is maintained by Julie's husband Wayne. There you will find the information from past newsletters (and MORE) categorized so that all the product reviews are together, all the success stories, etc. All the great information from Low Carb RESOURCE Newsletter and more, more, MORE - in an easy to use website!
We will be adding TONS of information to the site, hundreds and hundreds of pages of information. Much more than what is in the newsletter.
Eventually we will have low carb chat rooms and message boards, weekly scheduled chats with Wendy and Julie. Occasionally we will have "secret low carb celebrity guests" popping in for chats and OH, SO MUCH MORE!
Our hope is to not only have it be a fun, easy to use way to house the newsletter archives, but be "THE MOST" total low carb information resource website out there.
It is a labor of love and will always, ALWAYS be growing. Be sure to bookmark the site and check back often to see what else has been added to help with your low carb lifestyle!
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LOW CARB PRODUCT REVIEW OF THE MONTH: May, 2004
WHEAT PROTEIN ISOLATE from Locarber.com!
I had tons of fun this month testing out the wheat protein isolate from locarber.com.
Believe it or not, in nearly four years of low carbing and with a busy life, I'd never done any low carb baking. Most of the recipes I'd come across called for special "flours" that I didn't have or didn't want to invest in. Boy, was I missing out!
Wheat Protein Isolate (WPI) is the protein component of the wheat that is removed during processing into flour. It is produced in much the same way as wheat gluten. What is left over is a slightly yellowish powder that is free of starches, and only 1.5 carbs per cup, which makes it the perfect low carbohydrate alternative to flour. Being allergic to soy (not to mention soy tastes YUKKY) I especially enjoyed the taste of this product!
WPI can be used full strength, to replace flour, almond flour or meal, flax meal, soy flour, soy, whey or egg protein isolate powders and wheat gluten. Many people like to mix the WPI with almond flour or oat flour for added texture, but even more people (like me) use it straight.
WPI does not thicken like flour however.
Cooking time and moisture content should be adjusted to compensate for the lack of starch in the product. This means Instead of adding all of your liquid during mixing, add your liquid as the last step and add only small amounts at a time. Up to half of the water, oil or shortening could be eliminated and not effect the texture of the recipe. Some people find that cooking time can be reduced 5-10 minutes using WPI as opposed to flour, so keeping this in mind the first time you bake is important.
You can use this product in any recipe where it calls for any flour or protein powder to make pasta, desserts, breads, crackers, batters for frying, pancakes, or as a flour coating for frying.
WPI has a six-month shelf life and should be stored in the refrigerator or freezer in an airtight container after opening. It comes in 5# double sealed plastic bag with the label ready to stick on whatever container you choose to place it in. I used one of my empty 5# protein powder containers. It works perfectly and takes up little space in my freezer!
Needless to say, my family is all happy I took on this particular review. The baked goods I've experimented with have hardly made it a day in this house (we have 3 low carbers and 3 non low carbers…all of which, even the 2 year old, LOVED the goodies!). My only regret is that I waited so long to TRY THIS! It's SO SIMPLE and SO EASY to have fast, fresh baked options adding variety (and smiles) to your low carb lifestyle while pleasing the whole family!
You can purchase WPI from lowcarbers.com in 2, 5, 10, or 30 pound bags. Currently they are running a sale of $1 off per pound, but you can save even more money off of the product and also off of shipping if you purchase a 30-pound bulk bag.
For the special pricing on the bulk 30 pound bag, contact Trish at firstname.lastname@example.org . Also ask to be quoted the shipping rate to your zip code when you place any order to save even more money.
Visit the site today where worldwide shipping is available!!:
If you are a retailer or have a product you'd like reviewed, you can
request more information by writing to: email@example.com
La Tiara LOW CARB TACO SHELLS! TACO NIGHT IS BACK!
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LCRN PRODUCT OF THE MONTH FREE GIVEAWAY CONTEST!!
This month's low carb product giveaway is a FREE TWO POUND BAG of WHEAT PROTIEN ISOLATE from http://www.locarber.com/
Winner will be drawn randomly from contest entries submitted from
May 31, 2004 through June 7, 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" email sent by LCRN editors or an alternate winner will be drawn.
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: firstname.lastname@example.org
Just send us an email with your name, email address and the
subject line "ENTER CONTEST". Winners will be notified via email.
ENTER NOW through June 7, 2004 for YOUR chance at winning a 2# BAG of WHEAT PROTEIN ISOLATE from http://www.locarber.com/
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LAST MONTH'S LUCKY PRODUCT GIVEAWAY WINNERS!!
Dee Tilton, Judy Kaehler, Julie Goheen and Linda Paul were April's lucky winners of our "Product of the Month FREE Giveaway Contest"! Dee, Judy, Julie and Linda all won a FREE Low Carb Link Finders from lowcarblinkfinder.com! CONGRATS ladies!
Here is what they had to say about their Low Carb Link Finders:
"The 2004 low carb link finder is in a word - AWESOME!!! I had a
Favorites folder for low carb information already saved on my computer, but this list of links is so comprehensive and so much better organized that I deleted my own list and now keep this one on my desktop for fast, easy access to anything I want to know about low carbing.
In my opinion, this is a MUST HAVE resource for anyone following a low
Carb lifestyle. There are links for every question you might have about low carb diets. It even includes links for downloading free low carb COOKBOOKS as well as thousands of low carb recipes.
Yes I know -- you can find this information for free by using google,
but I guarantee you will save SO much time by using her link finder that you will wonder why you didn't buy it sooner. Do yourself a favor and just do it. You will be glad you did.
Julie, thank you for taking the time to not only put together the most
comprehensive list of low carb resources, but also for sharing it with
everyone at the very affordable price of $4.99."
The Low Carb Link Finder is a tremendous help ! There is just SO much
information there that it is hard to know where to start ! Great Job, Julie ! I know I will be using this referral tool often.
Thank you ! …. Linda Paul
I absolutely love the low carb link finder... There are so many links
available that I had no idea about... these links are a wonderful
resource for beginners and long time low carbers... I want to thank Julie for this wonderful resource that I will use always... Julie G.
I'm enjoying the links very much. I can't believe anyone had the time to find so much information. Very useful and informative. Thanks again…….Judi Kaehler
You can get your LOW CARB LINK FINDER now at:
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LCRN HINTS AND TIPS
We low carbers eat tons of salads! Did you know that the LEAST nutritious lettuce is ICEBERG? However, iceberg lasts the longest (often two weeks if stored properly). Romaine is much more nutritious and lasts about 10 days. Butterhead varieties last about four days.
Always look for firm, crisp lettuce with no signs of wilting or browning.
Extending the life of your lettuce is a huge PLUS. Did you know that many restaurants clean, core and store their lettuce in ice water to get the maximum life out of it and maintain its' crispness?
A more commonly used "tip" is to clean (wash and dry), core and wrap your lettuce in a paper towel tucked in a Ziploc bag. This will keep the air out plus keep the moisture down to prolong the life of the lettuce.
Cleaning lettuce should be done by lifting it in and out of clean water. Soaking is not recommended as it can cause loss of soluble nutrients.
Be sure to dry your lettuce well after cleaning. Having dry lettuce also makes your dressing stick to it better!
Those (like low carbers) who eat lots of salads will find a salad spinner for drying the lettuce leaves a must have!
Lettuce should be torn and not cut with a knife. This will prevent the edges from browning. If you do cut with a knife, use a stainless steel knife.
Lettuce should not be stored near fruits that produce ethylene gases (like apples). This will increase brown spots on the leaves and increase spoilage.
Have any low carb hints or tips you'd like to share? Send them to
email@example.com Subject line "Hints and Tips"
FAST AND EASY LOW CARB COOKBOOKS... There are TWO VOLUMES...GET BOTH!
Career Person, Busy Parent, Single Guys, Cooking Challenged, or
TIRED? The "Low Carb Recipes .. Fast and Easy" Cookbooks are for YOU!
LOW CARB ONLINE SUPPORT GROUP/FORUM OF THE MONTH
THURSDAY NIGHTS LOW CARB COOK'S NOOK LOW CARB COOKING CHAT on AOL!
Our forum for May is the cooking chat hosted on AOL each Thursday night by Rani Merens. Here is what Rani had to tell us:
"My name is Rani Merens, I'm a Carboholic! Well, a reformed one, now. I have been low-carbing for nearly 7 years. Here are my before/during/after pictures":
"I love to cook and I love to tinker and create recipes. That has led me to a few new "hats" in the online low-carb community! I'm on various and assorted low-carb support lists, where I was dubbed TCQ... "The Culinary Queen". I write a column for CarbSmart, called the Low Carb Cook's Corner":
"I also host a low-carb cooking chat every Thursday night on AOL, The Low-carb Cook's Nook. This chat is about cookery and recipes for the low-carb dieter; the chat is on Thursday nights, from 9-11pm, Eastern Time. We have different topic each week, ranging from holiday or seasonal recipes to ethnic foods to specific meals, products, or styles of cooking. In the chat, I share recipes and so do the other chatters, and there is a lot of general low-carb chit-chat as well, where to buy various products, what to DO with them, cooking techniques, and so on. If you are on AOL and would like to know more about it, please write to me at HOSTFOODMagic@aol.com . I am occasionally asked if the chat is accessible to non-AOLers, and I'm sorry, it is not."
"I've been asked how I happened to fall into hosting the Nook. Well, I was hosting a chat in a totally unrelated area of AOL and the forum got shut down, so I went looking for something else. They asked me, "What are you interested in?", the light bulb went off in my head, and the rest is history! I've been doing it since 1998 and have quite a following; over a thousand people get my weekly chat reminders in email!"
"This may not be a popular stance, but I am not a huge fan of the many new low-carb products that have come out in the last year; I much prefer to Do-It-Myself and know exactly what is in the foods I cook and eat."
"I'm a low-carber for Life, and it's a pleasure to see our WOE vindicated and validated! The only thing that worries me is the Snackwells Syndrome! This WOE won't work if one fills up on low-carb treats, fast food, convenience foods, and "extras". I worry that people will focus on those items and then claim "low carb didn't work for me."
If you'd like to participate in the Low Carb Cooking Chat hosted by Rani on Thursday nights, send an email to her at:
HOSTFOODMagic@aol.com and she will shoot off an invitation!
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:
firstname.lastname@example.org Subject line "LC Support Group/Forum"
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PERSONAL LOW CARB WEBSITE OF THE MONTH
Our personal low carb website for May belongs to Amy Duncan. Amy has been low carbing since November of 2001 and has lost 41 pounds and nearly 33 inches, reaching her goal of wearing size 6's! She recruited her husband (now at his goal) into the low carb lifestyle also.
"My whole story is on the front page of the site" Amy shared, "if you'd like to take a look at our diet experience. The reason I started the site was to share my story and encourage others to give low carb a whole-hearted try. I wanted people to know that it does work and it IS NOT dangerous. For some people, low carb is their only hope. I want to help them find that hope and believe in themselves. If I can do this, anyone can!"
"Our site is titled "Our Low Carb Life" and tells of our personal experience with dieting and success with low carb. We also have a pictures page with before, during and after pictures. We've also included information about our lab results from blood tests. We have a links page with lots of great links to lc diets sites, support sites, magazines, and diet tools. Then we have a guest book for our visitors to leave their thoughts with us. And of course our e-mail is included for questions and comments. It's not a large site, but I hope to eventually get a domain for it and to enlarge it a bit with recipes, etc. I'd love to put on some advertisements eventually, but I don't think it's big enough for anyone to want to advertise there."
If you'd like to visit Amy's website, click on the link below:
(the site is a little slow to load, be patient, it's worth it!)
Be sure to sign her guest book!
If you have a personal low carb website you'd like to share with our
readers let us know! Send an email to:
email@example.com Subject line "Personal Website"
ZERO CARB SYRUP CONCENTRATE!
0 carb syrup concentrate (sweetener) made with liquid Splenda™ brand Sucralose! STOCK UP NOW!
LOW CARB IN THE NEWS
Low-carb Diet Going Gangbusters in Europe
Atkins Responds to Diet Lawsuit
Food Network Low-Carb TV Show
Low Carb and Lovin' It
Bread Fights Back
Can You Believe This - Low-Carb COKE?
Let's Not Forget PEPSI, too!
Majority of Low-Carb Dieters are in "Calorie Denial"
(Is Low-Carb putting the hurt on Slim-Fast?)
Beware the Carbohydrate Food Label
Krispy Kreme Does Not Like Low-Carb!
Don't Worry, Krispy Kreme Low-Carb Donut Available Soon!
Low-Carb Lifestyle Changes Food Industry
Studies Back Low-Carb Claims
Dieting Safely and Effectively
Consumer Reports: Is That Really Low-Carb Food?
Why Some People Overeat
WHAT'S FOR (LOW CARB) DINNER? A PERFECT SOLUTION!!! L@@K!
"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!!
READER SUBMITTED Q & A'S
Q: On my lunch break at work, I have been ordering a bun-less hamburger
with cheese, mayo and ketchup. I find that eating this hamburger will knock me out of ketosis! What gives? I'm not eating the bun, only the meat and cheese!
A: Be very careful with the condiments you use on your bun-less hamburger. Lettuce, a tomato slice, a small amount of mayo or a pickle slice will be fine to eat in moderation, but you mention you are adding ketchup. Most ketchup is full of sugar, and sugar will throw you out of ketosis. There are low-carb versions of ketchup available in the supermarket, or you can make your own for use at home. I would avoid using any type of ketchup while eating out. Trying switching from hamburger for lunch to a vegetable plate or large green salad. Hidden sugars and carbs are the downfall of many a dieter.
Q: I made it through the Induction Phase of my Atkins diet just fine and lost weight. Over the next few weeks of my On-Going Weight Loss Phase , I added back a few carbohydrates to my diet but find I am in a major stall and I'm not losing weight! This is the fourth week I have been on this plateau! Help!
A: The stall you are in may be caused by too many carbs being added back into your diet. The Atkins diet is about counting carb grams, not calories. There are two numbers that you must learn to calculate in order to lose weight permanently on the Atkins diet, and those numbers are known as "CCLL" and "ACE". Once you are out of the Induction Phase but while you are still losing weight, the carb count you aim for each day is known as your "Critical Carb Level for Losing", or "CCLL". This is the number of carbs you can eat every day and still lose weight. May I suggest that you go back to the Induction Phase of the diet for two weeks. This will clean out any build-up of carbs in your system and kick-start your weight loss phase. At the end of the two weeks, add back in only a few carbs each week - try moving from 20 grams a day (Induction Phase) to 30 or 40. If you are still losing at this level, move to 50 carb grams a day - if you can still lose at this level, try adding in a few more. Your CCLL will typically increase as you lose weight and move closer to the goal you have set for yourself. Once
you have reached your goal weight and are in the Maintenance Phase, you
determine your "ACE" number, or "Atkins Carbohydrate Equilibrium". "ACE" represents the number of carbs you can consume each day without gaining or losing weight.
If you have questions for the editors PLEASE send them in to: firstname.lastname@example.org
Subject line "Q&A"
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LOW CARB SUCCESS STORIES
Cindy from Maine is 45 years old and 5'6 inches tall. In October, Cindy will have been following the Atkins program for four years. She has gone from 239 pounds and a size 24 to 147 pounds and a size 14. Cindy's goal is to weigh 135 and wear size 10's.
Read the rest of Cindy'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:email@example.com Subject line: "Success Story"
CARBSMART! YOUR SMART CHOICE FOR A LOW CARB LIFESTYLE!
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JUST A FEW FROM OUR READERS
Overwhelmingly this month, our reader mail was raving about the new format for the newsletter. Just a reminder that if you prefer to read the newsletter offline, you can cut and paste or print the newsletter from the link given and save it to a word doc or email it to yourself to read at your leisure. Thanks for all the wonderful responses, here are just a few:
Great way to present this newsletter. So much easier.
Thank you for your hard work.
San Diego, CA
I LOVED this newsletter, and also enjoyed the links. Thanks for your hard work on behalf of low carbers. …….Dan and Linda Clark
LOVE the new format of the newsletter! Keep them coming, excellent!
Beth Adams, NJ
You can send your comments on the newsletter to:
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IN THE FILES
"In The Files" is a feature especially for subscribers of "Low
Carb RESOURCE Newsletter". We are thrilled to tell you of two
special extras added this month for our subscribers.
Paula Tolbert is a successful Somersizer; having lost 153 pounds
in two and a half years and has kept it off. Paula believes that
variety in meals has been a huge part of her success.
"I believe the best thing as far as a new way of eating is to
enjoy food and not get stuck in a rut by eating the same things every
week". Paula said, "Since I now cook from scratch every night, I
don't want to get burned out in the kitchen. Each dinner is
something new. I feel like an artist in the kitchen, preparing a
masterpiece each night. I present dinner like a finished product
that we all enjoy. I pick seven new recipes to try each week, not
tested or tried. So far, I have been lucky. In 2 1/2 years, I have
only found four "bad" recipes. Some were really good, some were just
ok, but almost all were good."
Paula has agreed to share with our readers "In The Files" these tried and tested recipes. Paula has found recipes all over the net.
"In The Files" this month, you can find yet another two weeks worth of Paula's "new recipes for the day" that she has made and tried herself.
To take a peek at Paula's recipe recommendations for dinner go to the newsletter's main page:
Click files, and then click the folder that says, "Somersize Dinner Recipes Tried by Paula".
The files section if accessible to subscribers only.
DELIVERED RIGHT TO YOUR DOOR! Low Carb Energy Magazine! 50% off NEWSTAND prices by subscribing below!
NOW ON TO THE RECIPES!!
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, side, appetizer, dessert, beverage, breads, and condiments.
This month we are featuring FLAXSEED RECIPES. Flaxseed not only is a wonderful nutty tasting low carb option but it's wonderful FIBER too!
We had 16 flaxseed recipes sent in by our readers to share with you all. Thanks SO MUCH to everyone who submitted recipes, keep them coming!
You can find this month's FLAXSEED RECIPES HERE in plain text, printer friendly version:
SPECIAL THANKS goes out to Lori S. from Nashville and Kathie C. from Washington for running the submitted recipes through the MasterCook format for us!
NEXT MONTH'S RECIPES:
June's RECIPE DIGEST will feature ASPARAGUS recipes. Asparagus season is upon us, many of us can get it FREE from our countryside ditches and fields! Let's share some GREAT recipes!
Send your favorite ASPARAGUS recipes 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 let's us know, we can credit them in the next newsletter. Every effort is ALWAYS made to credit recipes to developers and websites who deserve that credit for providing wonderful variety for us living low carb lives!
So dig out those ASPARAGUS recipes and send them on to us NOW for the June 28, 2004 edition: firstname.lastname@example.org
That's it for May's Low Carb RESOURCE Newsletter!
We hope you all 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 addresses included in this newsletter, or refer to the contact information folder for contact/submission information at the newsletter subscription website if not found in this edition. (Group main page, click "files" on the left, then click the folder that says "Editor's Intros and Contact Info" OR just send them to email@example.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. from Washington
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: