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Posts Tagged ‘Balancing Carbs’

Ok, I understand that most of us who drink a beer don’t really have “nutrition” on our mind at that point, but knowing that some beer distributors are voluntarily adding nutrition information is still exciting news.

Not only will this help hypoglycemics and other sugar-sensitive groups choose wiser at the pub or grocery store, but the list of ingredients will make it much easier for those with allergies or food sensitivities to know which brews are ok and which aren’t.

 

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In the category of “there, I fixed it,” is this Real Simple Tofu and Avocado Rice Bowl recipe.

Fixes:

  • Too many carbs. Kill the rice.
  • I’m too cheap to buy a huge tub of Miso (only size available at my grocery) for $7 to only use 2 Tbsp of it.
  • I’m also lazy…well let’s say “strategically efficient” about how much I’ll invest in prepping a single dish, especially after coming home from my crazy Pilates class.

My version (serves 1):

Ingredients:

Instructions:

  • Drain the hell out of the tofu with this tofu press and cut it thin. Use 1/2 of it and put the other half in the fridge for second-day use.
  • Fry it up with a healthy dose of canola oil. The thinner and crunchier the better!
  • While the tofu is frying, drain and rinse a can of pinto beans. Put 1/2 cup of them in a bowl and microwave.
  • Put 1/2 of an avocado on top of the pinto beans. Then put the tofu on top of that.
  • Drizzle with 1 Tbsp of sauce.
  • Eat with a side of veggies.
  • Chow down. It’s amazingly good.
  • You should also have enough ingredients ready to do it again tomorrow too!

 

 

 

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Turkey Tacos for Thanksgiving

 

Never one for convention, I decided to make a Tex-Mex Thanksgiving dinner for my boyfriend and I.  I got this recipe from a comment on Lifehacker’s What’s Your Go To Date Recipe and made one modification. They taste so good and they are very hypoglycemic-friendly (high protein, low carb).

Serves 3

Ingredients:

  • 2 packages of Sauzon (not included in the nutrition info, it wasn’t an option on the calculator).
  • 1 lb package of 97% lean turkey
  • 9 corn (not blended, fully corn) tortillas
  • 3/4 cup Mexican-style shredded cheese
  • 1 red onion, chopped (I only use a small portion on each)
  • 1 5.3 oz cup of Fage Greek Yogurt plain (this is a healthy sour cream substitute)
  • Fresh cilantro
  • Wing sauce

Directions:

  • Toast the corn tortillas on both sides
  • Cook the turkey, add both packets of Sauzon about half way through, cook until brown
  • Sprinkle some of the cheese on the tortillas
  • Add on the turkey
  • Sprinkle on a bit more cheese
  • From original directions: If you need to keep this warm, place in oven on lowest setting until ready to serve
  • Top with 1 Tbsp of Greek Yogurt, some red onion, and however much cilantro you want on each taco
  • Drizzle hot sauce on top
  • Enjoy the deliciousness

Nutrition information (from SparkPeople Recipe Calculator):

Recipe makes 3 servings
Nutritional information is amount Per Serving
  • Calories 440.9
  • Total Fat 11.2 g
  • Saturated Fat 4.8 g
  • Polyunsaturated Fat 0.0 g
  • Monounsaturated Fat 0.0 g
  • Cholesterol 101.6 mg
  • Sodium 724.2 mg
  • Potassium 85.0 mg
  • Total Carbohydrate 31.8 g
  • Dietary Fiber 4.0 g
  • Sugars 3.2 g
  • Protein 53.0 g
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 

 

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Here’s an at-home easy recipe minimicking a tasty lunch I had at Del Frisco’s Grille in Dallas.

Ingredients:

Directions:

  • Make the bacon using the Bacon Method
  • Bake the chicken and slice it (I put it in a pan with a touch of oil on top and bake at 350 for 30 minutes)
  • Lightly toast the tortilla (I toast it on a skillet pan)
  • Put all of the ingredients in the tortilla and wrap it up!
  • Slice in half and serve with vegetables
Nutrition Facts (from SparkPeople Recipe Calculator)
User Entered Recipe
  1 Serving
Amount Per Serving
  Calories 383.9
  Total Fat 21.0 g
  Saturated Fat 3.4 g
  Polyunsaturated Fat 1.1 g
  Monounsaturated Fat 2.0 g
  Cholesterol 85.2 mg
  Sodium 560.5 mg
  Potassium 512.3 mg
  Total Carbohydrate 17.3 g
  Dietary Fiber 9.7 g
  Sugars 0.0 g
  Protein 38.4 g
  Vitamin A 26.9 %
  Vitamin B-12 7.2 %
  Vitamin B-6 31.3 %
  Vitamin C 5.5 %
  Vitamin D 0.0 %
  Vitamin E 0.8 %
  Calcium 6.6 %
  Copper 2.4 %
  Folate 1.1 %
  Iron 11.8 %
  Magnesium 8.0 %
  Manganese 1.1 %
  Niacin 63.4 %
  Pantothenic Acid     9.3 %
  Phosphorus     22.2 %
  Riboflavin 6.1 %
  Selenium 28.9 %
  Thiamin 5.3 %
  Zinc 6.1 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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A cheese pizza with a cauliflower pizza crust As part of my attempts to cut carbs and amp up on protein on my new hypoglycemic diet (it’s working really well to control my blood sugar for 6-7 hours at a time!) and as part of my wellness coaching, I’m trying a couple of new recipes over the next few weeks. So, I tried this Cauliflower Pizza Crust from PopSugar.

The verdict?  Meh. I doubt I’ll make it again. It kept me full and my blood sugar even, but it left a lot to be desired.

The good:

  • The recipes online are easy to follow.
  • It’s definitely filling (Caveat: I ate the whole pizza, so about 540 calories).
  • At least I had a lot of veggies for dinner (actually I always do).

The not-so-good:

  • One of my friends warned me to make it thin for a good taste. I did, but could still really taste the cauliflower.
  • It’s not crunchy like pizza except the edges.
  • I couldn’t pick it up either. It would fall apart, so I had to eat it with a fork.
  • Holy cheese! There’s a lot of it in all of the recipes. It should really be “Cheese and Cauliflower Pizza Crust.”

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I’ve been on my new high protein, less carb diet for a while now and one day I couldn’t take it anymore…I wanted something sweet. So I scarfed down two “fun size” candy bars I found. Within 30 minutes I was very hyper and turned into a total B*tch (yes, the capital B is on purpose). I actually cut short a meeting with a guy that works for me because I recognized it right away (I guess that’s a positive?). The rest of the day I felt like crap. I’m simply not used to sugar anymore.

Lesson learned

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I’ve written several times on my constant attempts to eat healthy while traveling so much for work (see Travel tips for hypoglycemics and healthy eaters and Healthy party in my hotel room). For this trip, I decided to try a new product, Quaker Weight Control Instant Oatmeal Maple Brown Sugar. I chose it because of its low sugar content and high protein content.

Cost

At less than $3 for 8 packets, it was much less expensive than the single serve cups I love ($1.50 each), but I did need two packets to meet my caloric needs.

Portion size

As I mentioned above, at only 160 calories each, I really needed two packets to keep myself full to my mid-morning snack.

Nutrition

Less added sugar (1 g per packet) and more protein (7 g per packet) than most pre-packaged oatmeals. As a hypoglycemic, both of these are really important. You want carbohydrates, but good ones (which it has), not added sugar. And, you need a good amount of protein. It kept me decently full.

Taste

I know, this is what you really care about. My conclusion? Meh. I could definitely taste the protein powder and it had a slight chemical aftertaste. It wasn’t terrible, but I’ll definitely look for something else that has a better taste for future trips.

 

 

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