In what can only be considered a growing trend, I have made a number of new Atkins Diet cooking videos — a veritable video cookbook of ketogenic cookbook.
Here is another one in the Induction-friendly series for all the new low carbers subscribing to my channel. I wanted to thank each and every one of my subscribers. For without them there would be no channel or dialogue on how to refute the media and get healthy. Thanks for watching!
I wanted to make another Induction Friendly recipe, and what better way to extend one’s food budget than a meat loaf recipe. Most traditional meat loaf recipes have binders of bread crumb to hold it together and soak up some of the beef fat. They also can be a little dry on the outside as the center gets to the right temp. This recipe attempts to fix both of those concerns. The binder in this recipe is the cheese (cheddar and the Parmesan). The Parmesan really performs the same function as the bread crumbs did. The coating of bacon also helps keep the top from over cooking.
I will be using this site to continue the dialogue with my viewers and encourage others to share ideas that 500 character limit of Youtube might not always allow.
Paillard is a method of cooking that pounds the meat flat, which tenderizes it and speeds cooking time. This chicken is sliced in half, and then pounded with a heavy object until thin. This method also tenderizes the chicken at the same time.
More Atkins Diet Buffalo Wings Recipes:
I have already made my favorite Buffalo Wings recipe in a video (http://www.youtube.com/watch?v=Ie7BIwjT27I), but these are close runners-up. They are simpler and quicker to make than the others as well. The first one is a dressed up version of the original Buffalo Wings sauce recipe from Buffalo, NY and the second one was developed out of Garlic Parmesan Wings sold at Buffalo Wild Wings and a local wings restaurant.
Atkins Diet: Low Carb Ice Cream
In honor of the coming of summer and my jones’ing for ice cream after running the Minneapolis Marathon last weekend (http://www.youtube.com/watch?v=mI0DA0dkFb8), I wanted to post one of the simplest low carb recipes I have ever come across. Unlike normal ice cream recipe, which have a lot of air beat into the cream mixture and can double the size, this recipe does not. It is therefore very rich and very good. While it might be listed as a single serving, you very well could share it.
Atkins Diet Recipes: Low Carb Roasted Peppers
I got asked for an Induction-friendly recipe video, and my mind immediately went to the Poblano peppers I had in my fridge. Peppers are an awesome part of any Atkins Diet menu, and are loaded with vitamins and nutrients.
Atkins Diet Recipes: Low Carb Creme Brulee
This recipe comes courtesy of Linda’s Low Carb Recipe site (http://www.genaw.com/lowcarb/buttered_almond_creme_brulee.html). In the amount per ramekin cup as shown, it would not be Induction friendly, but given smaller ramekin, all the ingredients would be acceptable for all 4 phases of the Atkins Diet. I like this recipe even better than the previous Panna Cotta recipe I posted here on YouTube. (http://www.youtube.com/watch?v=eS4Kp8T8AoQ)
BTW – I have started a facebook fan page for all my Atkins Diet Videos:
*** http://bit.ly/bpFpLB ***
Atkins Diet: Do we just want our old lives back?
This video is a response to the low carb critics (http://180degreehealth.blogspot.com/2010/03/poor-poor-jimmy-moore.html), who insist our low carb decisions just cover up our desire / cravings to return to our old high carb lifestyle. Collden: “Why then is “Sweet treats” the food category with the single most popular sub forum on the Low Carber Recipe forums? I was a low carber myself for 8 months and know that it did absolutely nothing to tone down the addictive quality of sugar. My experience is like madMUUUHs, low carb put my sugar cravings to sleep in everyday situations, only to come back with an outrageous vengeance whenever I did permit myself some sweets.” My recipe videos demonstrate what I think are interesting to watch as well as eat.
Atkins Diet Misconceptions: Do ketogenic diets increase insulin resistance?
In a response to a message, I wanted to see if I could help others understand some of the research on ketogenic diets and insulin resistance. Vegans assert that the animals fats make insulin resistance worse, but the science is obviously not on their side. Most of my misconception videos, I try to detail the science, but for this topic, I made an analogy.
Atkins Diet Misconceptions: Special Foods Required?
In response to a comment insisting in order to be successful on the Atkins that you had to eat expensive Atkins food, I wanted to make this video. I deal with the topic of having to eat replacement meal shakes and bars in exchange for real food to be successful. I personally believe Dr. A let these foods into the diet reluctantly as he admitted people couldn’t always make the “best” choice when eating, and sometimes just had to be provided a “better” choice. He did not however intend this diet to be Nutrisystem diet with pre-packaged meals as a means to success.
I think these recipes are some of my best yet. Many are from the awesome cookbooks from Jennifer Eloff (http://www.sweety.com/), so if you are looking for a source of great low carb cooking, I would check her out.
Low Carb Fruit Pizza
In honor of my in-laws coming to town, I decided to make this low carb treat for them. It is obviously not Induction friendly due to the nuts, wheat gluten, and fruit; but like the last cookies, it is example of what is possible on a low carb diet. It is delicious, and to the cynics, who said “low carbers would wolf down entire birthday cake if they could with no reprecussions,” this is my answer. I made this for my birthday, and everyone loved it.
Low Carb Chewy Pecan Cookies
Here is an unbelievably good recipe for those missing cookies or a snack food. This is not Induction friendly due to the molasses, coconut, and the Ultimate Splendid Baking Mix, but that is just one more reason to perhaps move on to Ongoing Weight Loss phase. This recipe is a take-off of a chocolate chip recipe from Jennifer Eloff (http://low-carb-news.blogspot.com/2010/02/chewy-coconut-chocolate-chip-cookies.html), but as I said in the past, I am not much of chocolate eater. I exchanged the sugar free chocolate chips for pecans, and I honestly think these are better than the originals.
Low Carb Teriyaki Stir Fry
Here is my recipe for making Low Carb Stir Fry with a home-made Teriyaki sauce. I am surprised at all easy this recipe is to make, and low carb stir fries remain one of dietary staples. Is it any wonder how I can more vegetables now than ever before?
Low Carb Eggplant Parmesan
In another recipe coming out of Jennifer Eloff’s awesome low carb cookbook, Splendid Low Carbing, I prepare a food that I probably would have swore I would never eat — eggplant. In just another one of those amazing things that low carb lifestyle brought to me, my taste buds have changed. I now like eggplant well enough to voluntarily eat it.
In this video, I give my perspective on the acceptable sweeteners for those following a low carb diet. A number of new sweeteners have hit the market since Dr. Atkins wrote his book, and while I don’t presume to talk for him, I am giving my perspective on the sweeteners on the market based upon personal experience and meta-analysis of the experts in the field. As with most things, your experience may differ from mine or the norm, and you may be able to consume a particular sweetener and have no side effects and continue to lose weight at the rate expected.
One final note — one thing Dr. Atkins said was our food should be as unprocessed as possible, and that we should shop the exterior of the grocery store. Most of the foods sweetened with these items are in the middle or a special health food section. The vast majority of your food on the Atkins Diet should be regular food with natural ingredients. Each day or even meal does not need a dessert to cap it off.
* Oligofructose / Inulin (http://www.lowcarbfreedom.com/2004/12/inulin_oligofru.html)
* Inulin works just like fiber and is made out of plants like chicory root and isn’t digested like other starches, it isn’t absorbed, so it doesn’t have an effect on blood sugar.
* Inulin (IN-yoo-lin) is used as a test to help diagnose problems or disease of the kidneys. Inulin passes out of the body entirely in the urine. Measuring the amount of inulin in the blood after it has been given can help the doctor determine if the kidneys are working properly.
* Ace K
Less acceptable or Unacceptable Sweeteners:
- Polyols (Sugar Alcohol) like maltitol and sorbitol – count against net carbs – are able to be converted in varying degrees to glucose – from better to worse (Erythritol .2 Cal/gram)- Xylitol – Isomalt – Sorbitol (2.6C/g) – Mannitol Maltitol (2.1C/g)) http://www.mendosa.com/netcarbs.htm
The reason that sugar alcohols provide fewer calories than sugar is because they are not completed absorbed in our body. For this reason, high intakes of foods containing some sugar alcohols can lead to abdominal gas and diarrhea. Any foods that contain sorbitol or mannitol must include a warning on their label that “excess consumption may have a laxative effect.”
- Blue Agave Syrup (Lower GI, but extremely high fructose)
Dr. Michael EADES: Be aware that agave nectar is mainly fructose, which is not only caloric, but a lipogenic sugar and fraught with problems for an insulin-resistant body. It doesnt run insulin up, of course, but it does promote insulin resistance if not used sparingly. http://www.holdthetoast.com/node/318
“Perhaps because of needing to be metabolized in the liver, fructose causes non-alcoholic fatty liver disease, making the livers even of teetotalers look and function like those of long-term alcoholics. Fructose is implicated in metabolic syndrome — you know, carbohydrate intolerance, the thing we’re all fighting. Repeated studies demonstrate that fructose raises triglycerides like nothing else. And there are some studies that indicate that the stuff is uniquely fattening. ”
The glycemic index does not address other metabolic issues related to excess sugar consumption. Prominent among these issues is the use of low glycemic index sweeteners, particularly fructose, which is increasingly present in processed food. Fructose is associated with increased adiposity, which may result from its effects on hormones associated with satiety
The weather in Iowa has been atrocious for running weather with multiple days of 3+ inches of snow fall and most of the roads slick with ice. That said I am so-so on plan. My weekend long runs are still progressing on pace, but some of the week day runs are being missed. The good news I am doing cross-training those days on either elliptical or basketball. That’s still not the same as running 4-6 miles those days, but I am at least working out.
Here’s my gripe of the last two weeks – cars and sidewalks. The cars around here are not moving over for runners even though there is whole lane free beside them. It’s like they enjoy the how close they can get to Kent game. The sidewalks aren’t any better with complete ice coverage every other house.
You know that it could be better as evidenced by their neighbors, but some people don’t want to clear their snow or ice.
In a search for a good low carb bread alternative that I can make easily without a bread machine, I found this great recipe by Jennifer Eloff (http://www.sweety.com/). It’s best toasted, but also makes a mean french toast as well. It holds up well to being dunked as well as holding your sandwich together.
Fast Cheesebread (http://low-carb-news.blogspot.com/2010/01/fast-cheesebread.html)
1 cup ground almonds
2/3 cup gold flax meal
1/3 cup vital wheat gluten
1/3 cup vanilla whey protein
4 tsp baking powder
1 cup Shredded Cheddar cheese
1/4 cup butter
2 eggs
1/2 cup heavy cream/water mixture
Mix Dry ingredients together in large bowl. Cut in the butter. In a separate dish, beat eggs and then add the heavy cream mixture. Stir egg/cream mixture into the dry ingredients just until mixed. Scrape into 8×8 well-greased baking pan. Cook at 350 for 35-45 minutes until inserted knife comes out clean. Once done, let cool, and cut the bread into quarters. Each quarter is further cut into 3 slices.
Yield: 12 slices, 1 slice:
152 calories: 10g protein; 12 g fat; 2.25 g carbs
The second recipe is one of my kids’ fvorites – Low Carb Pot Sticker Patties
It was developed originally from a recipe on Linda’s Low Carb recipe site (http://www.genaw.com/lowcarb/pot_sticke r_patties.html), which if you haven’t heard me brag up enough, let me do it again. The annotated recipes are simply the best! Without any further adieu, here’s the recipe:
Meat Mixture:
2 pound ground pork
1 tablespoon soy sauce
1/2 teaspoon salt
1/4 teaspoon pepper
2 eggs
5 green onions, minced optional
Dash hot sauce
1/2 teaspoon sesame oil
Shred the cabbage in your food processor. To get really fine shreds, you can add the chopping blade as well. Heat 2 tablespoons oil in a large wok or skillet over medium heat. Add cabbage mixture ingredients to the skillet and fry until the cabbage is wilted, and begins to stick to the bottom of the pan. Remove the mixture from the heat.
Add the meat mixture ingredients in a large bowl. Mix with with the cabbage mixture until well-incorporated. Take 4-5 oz scoops of the mixture, and form rough patties with them. This should make roughly 14 patties. Cook in skillet or George Foreman Grill for about 3-4 minutes per side.
Nutrition Ingredients: (per patty)
196 Calories, 14.8g Fat, 2.9 Total Carbs (1g Fiber), 12.5g Protein
My plans for the beginning of the year are starting to firm up. Ever since the marathon expo of the Des Moines Marathon last October, I have been thinking about running the 2nd running of the Team Ortho’s Minneapolis Marathon. Their booth in the expo and race people were extremely friendly, and convinced me this was an up and coming race in the Midwest. A race by runners for runners.
Now the training still has to be accomplished, but this week was week #1 of the 18 week training session ending June 6. I will be putting in at least 3 runs of 20 or more miles. On the way to running the marathon, I will also be running a race pace half marathon at Drake Relays at the end of April. My runs so far this year have been good. I did my first 10 miler today of the year, and it’s only going to build from here.
I know I have posted about much exercise related in awhile, and for the most, while I have been running and keeping active. I haven’t been training at all. Runs have been shorter (4-6 miles) with zero long runs. The weather has been pretty brutal lately (-23F anybody) in Iowa, so much has been in doors. I have been working out about 4 days a week in the company gym. These workouts have been low impact, high sweat workouts on the elliptical trainer or stair climber for 35-48 minutes. On two days, I also try to make at least 2 circuits of the weights.
This past week that changed slightly as I upped the ante a bit. My wife is getting back into exercising with me. We are doing some exercise videos – not P90X as I still don’t have the time to do 45-60 minutes in the gym or running on the nice days and do 1 hour exercise videos. Lately, I have been alternating between Jillian Michaels Shred and a 60-minute core workout. I may also add 10 minute Trainer from Tony Horton as well into the mix to boost the cardio part of the other videos. 34 extra minutes is doable per day, but 60 is not.
As for race plans, the only thing on the agenda is the Power Climb (aka 801 Grand Fight for Air) coming up in February.
