Need a Healthy Snack?

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I went to Pilates this morning (after downing a hard boiled egg) and I was hungry afterwards. So, besides my coffee, I took out my Carbmaster yogurt. 4 grams of carbs –just enough to get me by until my next protein snack in a couple of hours. The worst thing that you can do on a diet is let yourself get too hungry and then you wind up eating too much of the wrong stuff. So, after a workout it’s good to get some protein with a little bit of carb. I probably would have had eggs, but I am at work and because I prepare, I had yogurt in my fridge. It is just enough to sustain and satisfy.

Remember, if you are on a diet or you just want to maintain your figure, you need to always a certain amount of low carb high protein snacks available to you all the time. I carry sunflower seeds in my purse, in case I get hungry. Always be prepared.

Finding low carb goodies

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Some low carb items are easy to find at regular stores.  However, it is hard to go to a store and find low carb pasta, sauces, hot chocolate, etc.  So, you have to go to either a specialty store like LoCarbU.com, a neighborhood one like the Sugar Free Market near my house (go where diabetics go), or other places online like Netrition.com, Carbessentials.net and even Amazon.  Type in what you are looking for, like “Low Carb Tea Crackers.”   Things will pop up.  Not all things are expensive and you can price compare.  You can go to Rite Aid or Lindora.com to buy some of their products.  Once you buy from Lindora.com, you get on their mailing list and they will send you emails on sales.  They do one almost every week.

So, you won’t have that much trouble finding things.  And don’t forget that for bread, the best options for LOW carb bread is one from JulianBakery.com, Sara Lee 45 Calorie Wheat Bread, Western Bagel Perfect 10 Bagel, or Low Carb Tortillas (shop accordingly).  You have to find new things and new places, but after a while, you will learn where to buy what and it will come very easy to you.

You have to start first!  Browse!  Send me your finds!

Portion Distortion

How to Estimate Portion Sizes for a Low-Carb Diet

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A low-carb diet relies on knowing portion sizes to help you eat the proper quantities of the proper foods.  Some people eat healthy food, but do not watch their portion size  and then wonder why they aren’t losing weight.  To determine the number of low-carb servings you’re eating, you need to estimate portion sizes. You may be surprised to see that normal portion sizes are a lot smaller than you think, as the comparisons in the following table show:

Measurement Size
1/2 cup About the size of a cupcake wrapper
1 cup About the size of a tight fist or a tennis ball
1 medium fruit About the size of a tight fist or tennis ball
1 medium potato About the size of a computer mouse
1 ounce cheese About the size of your thumb or a pair of dice
3 ounces meat About the size of the palm of a woman’s hand or a deck of cards
2 tablespoons reduced-fat salad dressing About the size of a Ping-Pong ball
1 teaspoon oil or butter About the size of the tip of a thumb

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Remember:  6 proteins a day, spaced out 3-4 hours.  Two veggies (approx 1 cup each)  a day, two fruits (1/2 cup each) a day, 2 cups of lettuce at lunch and 2 cups at dinner.  I have a salad with veggies and protein for lunch and dinner and it fills me and it kills a lot of birds with one stone.

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