Posts Tagged ‘Low Fat’

This No Sugar Oat Drop Cookie recipe quickly became my go-to breakfast after a friend introduced it to me a few years ago. I go to the gym and then to work, so, because I’m hypoglycemic and because muscle repair is so important, I eat one of these and drink a glass of milk (much-needed protein) after my morning workout each day.

With all that said, I always wondered how the nutrition on them stacked up.

Below is the nutrition for them care of SparkPeople Recipe Calculator. As a side note, I happened to look at the coconut flakes I’m using and they are SWEETENED! Ugh! I’ll be looking for unsweetened next time.


Nutrition Facts 

User Entered Recipe 

  12 Servings

Amount Per Serving
  Calories 223.9
  Total Fat 10.3 g
  Saturated Fat 3.5 g
  Polyunsaturated Fat 2.0 g
  Monounsaturated Fat 3.9 g
  Cholesterol 0.0 mg
  Sodium 135.6 mg
  Potassium 250.7 mg
  Total Carbohydrate 29.6 g
  Dietary Fiber 3.4 g
  Sugars 15.9 g
  Protein 2.7 g
  Vitamin A 0.5 %
  Vitamin B-12 0.0 %
  Vitamin B-6 10.5 %
  Vitamin C 5.4 %
  Vitamin D 0.0 %
  Vitamin E 9.4 %
  Calcium 1.9 %
  Copper 5.5 %
  Folate 1.7 %
  Iron 5.8 %
  Magnesium 5.5 %
  Manganese 10.0 %
  Niacin 2.0 %
  Pantothenic Acid     0.9 %
  Phosphorus     3.4 %
  Riboflavin 4.0 %
  Selenium 0.7 %
  Thiamin 2.5 %
  Zinc 1.3 %

*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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I understand, their intentions are good, but some of these new diet rules don’t make sense for everyone. And, most of the time, it’s about PORTION CONTROL above anything else.

Here are the diet rules that I, as a hypoglycemic, break all the time:

Dairy is evil.

Seriously??? I live on dairy. I actually have to limit myself to two glasses of milk a day. Otherwise, I’d be downing milk all day long. Also, for a hypoglycemic, 1 cup of low-fat milk is 100 calories, 7 grams of protein and a serving and a half of carbohydrates, making it the PERFECT composition for a great snack.  And cheese? Low-fat, low-sodium cheese is a great protein for a snack. And, by the way, for all you protein powder lovers out there, it’s also the base ingredient of whey protein.

Never, ever eat bread 

This one is equally laughable to me.  I eat bread all of the time. It’s wheat, whole grain, or some other dark bread 90% of the time, but it’s still bread. Peanut butter and honey sandwiches are one of my most favorite foods on earth and I love a healthy soup with a side of bread with A LITTLE cream cheese on it. I also limit how much bread I eat, but the limit is no more than three slices, or rolls, or whatever per day.

Eat salads

As a general rule, this is actually a good one to follow, but the problem is what we consider a “salad” in the US. Our salads are huge and have tons of crap on them, which kills the whole point of eating a salad. The MINUTE you add cheese, bacon bits, candied nuts, friend chicken, SALAD DRESSING, or anything else that isn’t “natural” onto your salad, you’ve killed it. Don’t think that eating a salad is healthier, it may not be.

Don’t eat 2 hours before bed

This one is probably a good rule for most people, but as a hypoglycemic? This is just not very realistic. If you have to eat every three hours, you’d have to time this so spectacularly each night so that you were eating exactly two hours before bed. Otherwise, you will have a hypoglycemic attack during the night. And those suck. I usually have a small snack, like a glass of milk, right before bed. That usually prevents hypoglycemic attacks during the night and I wake up in the morning mildly hungry.

No carbs (insert the latest trend here…for dinner….ever…with protein…)

Again, it MIGHT be a good rule for the average person (although, I doubt that), but the hypoglycemic diet calls for carbohydrates and protein at every three-hour meal or snack. So, this isn’t a possibility at all. The bigger thing here is to eat HEALTHY carbs such as fruits, whole grains, etc.


So there you have it. What “diet rules” do you break?

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A photograph of three sugar cubes

Sugar is a main culprit in disease and obesity. From Flickr: Uwe Hermann


This month’s National Geographic cover story is an article titled, Sugar Love: A not so sweet story. I would really encourage you to read this. Not only is it a fascinating account of the history of sugar and sugar’s ties to slavery, but it really made me realize just how much sugar I am really eating because of added sugar in most of my processed foods.

It also does a great job of explaining why, after we as Americans cut so much fat from our diets, we are still unhealthy and obese. Here’s one of my favorite quotes from the article:

“As a result, fat makes up a smaller portion of the American diet than it did 20 years ago. Yet the portion of America that is obese has only grown larger. The primary reason, says Johnson, along with other experts, is sugar, and in particular fructose.”

This article definitely made me rethink some of the foods I’ve been eating; even some of the protein and energy bars I’ve reviewed positively on here! Join me in paying attention to the sugars in your diet and let’s work together to get our needed carbohydrates from natural sugars.


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Pieces of chocolate

From flickr timsackton

Yes, I know. Giving up chocolate or even severely cutting-back is a really hard thing for a hypoglycemic.

But now that there’s sugar free chocolate, you can eat all you want, right???  Not so fast. You need to be VERY aware of what we hypoglycemics like to call the “laxative effect.”

Candy makers have to still make sugar-free chocolate  minus the sugar still taste good. So, they use mannitol, sorbitol and/or xylitol, which are sugar alcohols that the human body cannot digest.  So, yep, if you eat too much of it, you are going to get sick.  And this goes for all kinds of sugar free products including baked goods.

So how much can you eat? I found this statement on many websites (but was unable to verify it on the American Dietetic Association’s website): The American Dietetic Association advises that more than 50 grams of sorbitol or 20 grams of mannitol per day can cause diarrhea.

For me, it’s just a rule of thumb not to eat more than two small pieces of the sugar free chocolate or to only have a very small piece of cake/baked good that is sugar free.

Also, don’t forget that sugar free doesn’t mean calorie free or fat free. You can still gain weight by eating sugar free products.


For more information, I recommend this article: 

The Dieter’s (and Diabetic Person’s) Guide to Buying Chocolate


You might also be interested in: 

Pillsbury Sugar Free Chocolate Fudge Brownie Mix review

Black Bean Brownies

Outline of a hypoglycemic diet

Travel tips for hypoglycemics and healthy eaters

How I lost the weight (and keep it off)!

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One of my favorite foods is fajitas. I love, love, love, love, LOVE fajitas. And, when I make-up my fajitas, I have to hold back on guacamole and sour cream, two of my favorite toppings. Now, normally, if you mess with my food, I’m not gonna be happy. But, I have to admit, when I went to a healthy eating luncheon with a wellness coach about a year ago and we had fajitas, I could not tell that she used Greek yogurt instead of sour cream until she told us.

A photograph of a fajita with chicken, sour cream, vegetables, and queso cheese

See that dollop of sour cream? Try Greek yogurt instead (and ditch the queso!). Photo from flickr: jeffreyw

So, long story short, it works! I now use plain Greek yogurt (I recommend Okios Greek yogurt) in place of sour cream quite often. Is it perfect? No, but it works pretty good.

I’m guessing if you asked for this substitute at an authentic Mexican restaurant, they’d back-hand you faster than a news anchor asking an Italian cook if she can swap cottage cheese for ricotta (true story, the camera cut-away REAL fast), but if you happen to be making fajitas or other sour cream-friendly dishes at home, I recommend giving it a try.

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As a hypoglycemic, I try to prepare a lot of my meals ahead of time, especially lunches. I try to make those once every 1-2 weeks and freeze them (this low fat white chicken chili recipe freezes well).  So, I can definitely relate to this photo from LiveRightFitness on Facebook (except theirs are seriously lacking the carbs hypoglycemics need). Click on the photo to check them out!

A table full of storage containers with portioned food in them.

Click on the photo to see the source.


Other valuable posts:

Outline of a Hypoglycemic Diet

Travel tips for hypoglycemics and healthy eaters

How I lost the weight (and keep it off)!


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A nice, steaming pot of low fat white chicken chili

A nice, steaming pot of low fat white chicken chili

I LOVE making Chili and especially white chicken chili. So, that’s what I did over Thanksgiving break. It made so much that I ended up feeding my neighbors too. They asked for the recipe, so here it is! Yum!!!

Low Fat White Chicken Chili Recipe

(adapted from a Food.com recipe)

3 cloves garlic

1 tablespoon olive oil

2 lbs. cubed boneless skinless chicken

1 medium onion, chopped

2, 15 ounce cans of great northern beans, drained

16 ounces fat free chicken broth

1 ½ poblano peppers, diced

4 ounces (about 2) jalapeno peppers, diced

1 teaspoon salt

1 teaspoon oregano

1 teaspoon cumin

½ teaspoon cayenne pepper

½ teaspoon black pepper

1 cup sour cream

1/3 cup low fat milk


  1. Saute the first 4 ingredients together
  2. Add beans, broth, peppers, and all of the spices. Simmer for 30 minutes.
  3. Add the sour cream and milk. Stir frequently until hot.
  4. Serve with water crackers or saltines.


NOTE THE SERVING SIZE! Nutritional info. using SparkPeople’s Recipe Calculator:

Nutrition Facts
User Entered Recipe
8 Servings
Amount Per Serving
Calories 262.4
Total Fat 8.9 g
Saturated Fat 4.5 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 3.5 g
Cholesterol 25.4 mg
Sodium 567.5 mg
Potassium 827.5 mg
Total Carbohydrate 32.0 g
Dietary Fiber 6.7 g
Sugars 1.6 g
Protein 14.9 g
Vitamin A 8.2 %
Vitamin B-12 5.4 %
Vitamin B-6 15.1 %
Vitamin C 27.9 %
Vitamin D 1.3 %
Vitamin E 2.9 %
Calcium 15.2 %
Copper 19.7 %
Folate 23.8 %
Iron 25.2 %
Magnesium 19.8 %
Manganese 42.2 %
Niacin 18.8 %
Pantothenic Acid 5.8 %
Phosphorus 23.0 %
Riboflavin 9.8 %
Selenium 11.0 %
Thiamin 11.5 %
Zinc 12.3 %
*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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