Sunday, February 25, 2007

Fried Ice Cream - 8 net carbs per serving.

That's right, fried ice cream... and it is really good. These can be kept in the freezer and fried when you are ready to eat. They are best fried, but are also good uncooked. I got the idea yesterday when I ate the last of my Cinnamunch pork rinds. For the icecream, I used Breyer's Carb Smart Vanilla. Breyer's claims only 4 net carbs per serving. But, since I count half of the carbs from sugar alcohols, I count this ingredient as 5.5 net carbs. The chocolate syrup is made by Walden Farms. It has zero calories, zero carbs, and zero sugar. I bought it on but have since seen it for sale at our local food co-op.

Serves 2.


1/2 cup crushed pork rinds
1/8 cup Splenda (the kind that measures equal to sugar)
1/2 t. cinnamon
2 scoops Breyer's Carb Smart Vanilla Ice cream
Unsweetened Whipping Cream
Maraschino Cherry (Optional, 2 extra carbs)


Crush pork rinds and mix with Splenda and cinnamon. The colder the ice cream, the better. Scoop ice cream and role in mixture. Press and pat well to insure the mixture holds. If desired, deep fry in hot oil for one second. Basically, just dip it and pull it out. If you leave it in too long, the ice cream will melt and the coating will come off. Place in dish, add whipped cream, chocolate syrup. If you can afford 2 more carbs, top with a cherry. mmmm...mmmm... good!
*Comment Added Nov. 20th, 2007: To simplify, substitute first 3 ingredients with cinnamunch porkrinds.

Saturday, February 24, 2007

Woosh Fairy Strikes Again

This morning, I weighed only 264 pounds. That's a five pound drop in less than a week. Just woke up this morning and woosh, it was gone. This means that I have lost 72 pounds since August 14th. On the down side, I feel a bit dehydrated. I'm sure it's mostly water. We'll see what Sunday's weigh-in brings.

Either way, I'm still trying the carb-cycling experiment in March.

Friday, February 23, 2007

Dietary Supplements

I must stress the importance of vitamins and minerals. I have found that if I do not take potassium supplements while on a low carb diet, that I get muscle cramps. My muscles knot up and ache. When this happens, I take a potassium pill and the problem quickly goes away. I am not sure if my food intake doesn't contain enough or if the diet simply flushes the potassium out of my system. Regardless, I know the potassium supplements work. And, I suspect that there are other nutrients that my body isn't getting enough of without taking supplements.

My wife and I have both read the Protein Power Life Plan by the Drs. Eades. Toward the back of the book is a long recommendation of supplements. It is very hard to find the correct mix and dosages. When we began the diet, I think that I spent close to two hours in a local health food store just reading the vitamin labels. We have done our best to get as close to the recommendation as possible. Also many of the pills are quite expensive. It is worth the investment as the right vitamins are essential if you want to stay healthy. This post tediously lists each of the supplements that we are taking.

The following is a list of supplements that both my wife and I take daily:

- Spectro Multi-Vita-Min; 6 tabs a day provides:

Vitamin A: 25000IU
Vitamin C: 1000mg
Vitamin D: 400IU
Vitamin E: 400IU
Vitamin K: 50mcg
Thiamin: 25mg
Riboflavin: 25mg
Niacin: 125mg
Vitamin B6: 50mg
Folic Acid: 400mcg*
Vitamin B12: 100mcg
Biotin: 300mcg

Pantothenic Acid: 125mg*
Calcium: 500mg
Iron: 18mg
Phosphorus: 23mg
Iodine: 225mcg
Magnesium: 250mg
Zinc: 15mg
Selenium: 100mcg
Copper: .5mg
Manganese: 5mg
Chromium: 100mcg*
Sodium: 15mg
Potassium: 88mg*
Choline Bitartrate: 50mg
Inositol: 50mg
Paba: 30mg
Lecithin: 50mg
Bioflavonoid Concentrate: 150mg
Rutin: 50mg
Hesperidin Concentrate: 50mg
Pectin: 25mg
Boron: 1.5mg
Spirulina: 50mg
Alfalfa Juice: 125mg
Carrot & Yam Concentrate: 100mg
Barley Grass Juice Concentrate: 75mg
Rosemary Extract: 25mg
Parsley Leaves: 50mg
Pancreatin 4x: 30mg
Diastase: 20mg
Papain: 50mg
Ox Bile: 20mg
Glutamic Acid Hcl: 50mg
Royal Jelly 3.5x: 4mg
Bee Pollen: 50mg

- Chelated Molybdenum: 150 mcg
- Panothenic Acid: 500 mg (in addition to the 125 mg in the Spectro above)

The following is a supplement that I take but my wife doesn't:

- Potassium: 99 mg (in addition to the 88 mg above).

The following are daily supplements that I took before the diet and continue to take:

- Naproxen Sodium 220 mg (occasionally for back pain)
- Ginkgo Biloba 24%: 60 mg
- Panex Ginsing: 400 mg
- American Ginsing: 200 mg
- Siberian Ginsing 100 mg

The following are daily supplements my wife took before the diet and continues to take (I don't). These are taken for an MTHFR related clotting disorder.

- Folic Acid: 800 mcg (in addition to the 400 mg in Spetro)
- Children's Asprin: 81 mg.

I am thinking about adding additional Chromium Picolinate.

Wednesday, February 21, 2007

Cyclical Ketogenic Diet FAQ

I keep rambling about carb-cycling. I'm soaking up everything I can find on this subject. But, I have not started yet. My wife and I are hoping to try this as an experiment starting in March.

I just found this fascinating FAQ ( ) on carb cycling diets (CCD) also known as a cyclical ketogenic diet. Even if you are sticking to straight low-carb with no cycles, I recommend reading this. It has tons of great advise.

Here's something from the FAQ that I have never heard before. Seems you can watch your morning temperature to assist with regulating your metabolism:

2.25: Why Should I be taking my temperature regularly?A:Taking your temperature right after you wake up is an objective way to track any changes in your metabolic rate. The timing is important, as it leads to the most consistent temperature readings. You should take your morning temperature just before you start dieting to serve as a baseline for comparison. A reduced body temperature indicates a drop in metabolic rate. Weekly comparisons will tell you
if your metabolism starts slowing down too much. [HC]

2.26: What do I do when my temperature starts to drop?A: The short answer: up your calories to above maintenance for a period of time. Eating more frequently may also aid in this process. You may actually start to lose fat during this period of above maintenance calories as your body's metabolism upregulates to accommodate the new levels of food intake.[HC]

Very interesting....

Tuesday, February 20, 2007

Before and During Pictures

July 2006

February 2007

Carb Cycling Thread on Discussion Forum

Yesterday, I was scouring the Internet for information on carb cycling. I ran across this thread on a discussion forum. I'm not positive what the official name of this website is but I think it is somehow affiliated with which is a company from which I order most of my hard-to-find low-carb items. Regardless, this thread has been running for 3 or 4 years. Those posting on it are all attempting to alternate "carb up" periods with "carb down" periods.

I haven't read the entire thread (yet) but it appears that they have not identified an official "carb cycling" diet to follow. They are each doing their own experiments and sharing what works and doesn't work with each other. So far, it looks like most are alternating low-carb days with maintenance-carb days. There seems to be no consensus on how long the cycles should run. Some say that carb-cycling resulted in greater weight loss and some say that it resulted in the same or no weight loss. But none of the posts that I have read said that they gained any net weight. By net weight, I mean total from start-of-high-to-end-of-low cycle. For example, if they gained 3 pounds during the "carb up" then they lost 5 during "carb down" they had a net loss of 2 pounds.

To my amazement, I have found that there are many people here trying plans very similar to what I have been concocting for my experiment next month. So, I am not alone in my ideas.

Co-Worker Comments

For the last six months, I have only worked in Nashville one week per month. As such, I only see my team in person on a monthly basis. Because they are not seeing me daily, they are much more aware of my body changes than those who I see on a daily basis. Everyone keeps coming up to me and complementing my weight loss, asking for tips, and questioning how I've done it. This really boosts the ego and makes me want to continue until I am actually slim.

Monday, February 19, 2007

Travel & Carb-Cycling Diets

I am back on the road this week. For lunch, I had a great gyros & chicken salad. It's my favorite quick low-carb lunch in Nashville. Tomorrow, I'll be in a catered business lunch. I have no way of knowing if there will be anything I can eat until I see what they've brought in. In the past it's been quiche, pizza, ribs, fajitas, & sandwiches. I wonder if I'll have to go hungry...

I've been thinking more about switching to carb-cycling. My body has adjusted to the low-carb diet. I am lucky if I am losing 5 pounds a month. This is not a bad rate but so disappointing compared to the rapid weight loss encountered during the first 3 or 4 months on the diet. I've noticed that my body is now super sensitive to carbs now. A couple of weeks ago, on my planned day off of the diet, I had some birthday cake. This gave me a sugar rush followed by a low-energy crash. I was never sensitive to sugar before going low-carb. I think this shows how my body has begun to process carbs more efficiently than before. I am hoping that carb-cycling (period of low-carb alternating with period of high-carb) might protect my body from developing a tolerance to the low-carb diet.

I am planning on doing a one-month experiment with carb-cycling in March. But, I have not determined the best carb levels nor how long the cycles should be. In my last post on this topic, I was leaning toward alternating between low-carb (30 ecc per day) and maintenance level (90-120 ecc per day). But, I'm wondering if the maintenance level is high enough carbs to shock my body out of it's sugar sensitivity & it's tolerance to low-carb. I'm wondering if I might not have to bump it up to the 250 - 350 net carb range (close to the gov't recommended carb intake for my size and sex). This is a bit scary as it's 10 times the daily carbs that my body has become accustomed to. And, I've still not figured out the ideal lengths of the cycles. I'm leaning toward weekdays low-carb and weekends high. But I'm not sure if it's a long enough stretch of high-carb to make a difference. I have also considered staying low-carb until I weigh the same two or three days in a row then starting a high-carb cycle. But, since my wife is also dieting with me, out cycles would likely not be in synch. So the weekday/weekend cycles seem the most easily managed together. Once again, I re-iterate that this is an experiment. If I don't continue to lose at least 5 pounds a month doing the carb-cycling, I am going back to Atkins/Protein Power.

Thursday, February 15, 2007

Do you know what a calorie is?

Do you know what a calorie is? I mean, think about it. What is it and how does your body use it? This afternoon, I asked myself this question and was shocked to find that I only had a vague notion that it was some form of potential energy in food. But, I didn't know how it was measured nor how the body "burns" calories. We've all grown up with "experts" preaching the correct number of calories for consumption. Calorie counting is indoctrinated in our culture to the extent that people take it for granted. It is high time we start asking some questions...

The USDA's Agriculture Research Service (ARS) website says:

In the U.S., energy in foods is expressed in kilocalories (kcal). The scientific definition of a kilocalorie is the amount of energy needed to raise the temperature of 1 kilogram of water one degree Celsius from 15° to 16° at one atmosphere. The true calorie, sometimes referred to as a "small calorie," is the amount of energy needed to raise the temperature of one gram of water one degree Celsius from 15° to 16° at one atmosphere. A kilocalorie is equal to 1000 calories. While the term "calorie" technically applies to the "small calorie," in common usage, such as in reference to food energy, the term "calorie" is actually a kilocalorie. Internationally, most countries express food energy in kilojoules (kJ). One kcal equals 4.184 kJ. The USDA Nutrient Database for Standard Reference contains values for both kilocalories and kilojoules.

Wikapedia says:

The amount of food energy in a particular food could be measured by completely burning the dried food in a bomb calorimeter, a method known as direct calorimetry [1]. However, the values given on food labels are not determined this way, because it overestimates the amount of energy that the human digestive system can extract, by also burning dietary fiber. Instead, standardized chemical tests and an analysis of the recipe are used to estimate the product's digestible constituents (protein, carbohydrate, fat, etc.). These results are then converted into an equivalent energy value based on a standardized table of energy densities:

Other substances found in food (water, non-digestible fibre, minerals, vitamins) do not contribute to this calculated energy density.

hmmm... so calories are measured by literally burning the digestible portions of our foods. This is interesting. I wonder how they measure the non-digestible fibre, minerals, and other substances that need to be excluded from the calculation. I am beginning to wonder if this really an accurate measure of food's potential energy. Is it, as most doctors and dietitians claim really a good metric? If it is, how does the body "burn" these calories?

Recommended daily energy intake values for young adults are: 2500 kcal/d (10 MJ/d, 120 W) for men and 2000 kcal/d (8 MJ/d, 100 W) for women. Children, sedentary and older people require less energy, physically active people more. Many dietitians commonly state that you will put on one pound for every additional 3500 (kilo)calories that you consume.

Based on so-called evidence for risk of heart disease and obesity, the Institute of Medicine recommends that American and Canadian adults get between 40-65% ofdietary energy from carbohydrates. The Food and Agriculture Organization and World Health Organization jointly recommend that national dietary guidelines set a goal of 55-75% of total energy from carbohydrates.

Now do the math. I'm a male with moderate activity level. So, I need to consume 2500 kcal/day. 55% to 75% of this would be 1375 kcal to 1875 kcal/day from digestable carbs. According to our chart above, there are 4 kilocalories per digestable carb. So, this means that I should, according to the "experts" consume 344 to 469 carbohydrates per day to maintain weight. To lose weight, suppose I cut back to 1900 (kilo)calories per day, I'd be expected to consume 261 carbs (ie. 1900 x 0.55 / 4). This assumes first of all that the "calorie" is a good metric. On my diet, I am only eating 30 to 45 net carbs per day. The levels recommended based on this calculation seem absurdly high.

I am not arguing that reducing what we call calories can in some cases result in weight loss. But, I have seen nothing to convince me of the accuracy of this unit of measure. And, I am not convinced that the effect of actually burning food to see the impact on water temperature has much to do with how our body utilizes the energy potential in food. Perhaps it's time to drop this archaic measurement all together?

Monday, February 12, 2007

Weight Loss vs. Inch Loss

On a low-carb diet, once we are past the initial first few months of rapid weight loss, the weight loss often slows to around five pounds a month. Daily weighing can be frustrating because you can fluctuate this much day-to-day depending on what you've eaten and how much water your body is retaining. I still try to write my weight down each day so that I can see the trends (up 2 pounds today but down 3 yesterday, etc.). This helps me to know how well my weekly weigh-in reflects my actual weight. But, if I'm up, I try not to let it bring me down. I just recognize this as my body's natural weight fluctuations. I think that this fluctuation may be more significant in women.

My wife was complaining yesterday that she'd not lost any weight in over a month. She's not been keeping her journal updated, so it is hard to tell for sure. On Dec. 22, 2006 (one and half months ago), I had calculated her percent body fat and written down her measurements. I hadn't jotted down her weight as it wasn't necessary for the calculation. From this, I was able to show her that she had lost 3 inches around her waist and 1 and half inches on her hips. So, even if it was true that she'd lost no weight, she'd lost quite a bit around the waist-line. If in deed her weight hadn't changed, she must have gained muscle. This illustrates why weight is not a good measurement of diet success! What's a bit more frustrating to her is that she has entered a "biggest loser" contest where she works. Without weight loss she'll lose the contest. Yet if they counted inches she'd definitely be the winner!

This week, I have stuck to my diet with no high-carb days. And, I have lost no inches and no pounds. I weigh and measure exactly what I did one week ago. Mid week, I measured 80 on ketostix. So, I know that my body is burning fat somehow. For the month however, I have lost 5 pounds and about an inche around my waist. So, something is working even though the last week seemed non-productive. The week before last, I took one planned day off of the diet and still lost 3 pounds. On this planned day off, I ate at an all-you-can eat pizza buffet and had birthday cake. Go figure....

pj at seems to think that there is a need to fluctuate the level of carbs you take in. She sited body builders who use carb-cycling to produce ultra lean, muscular bodies. The thought is that the body will adjust and become used to whatever it's diet is. For example, if you were cutting calories then your matabolism would slow down to accomodate. She thinks that your body will adjust to your carb-intake as well. So, you basically have to keep the body guessing by varying the carb intake. I spent quite a bit of time over the last few weeks reading about carb-cycling on body building web sites. I think that there is probably something to this. However, all of the carb-cycling plans that I have found have been intended for people who are already very muscular and are extremely active. To them, low carb is often around 250-300 carbs per day! Wow, 10 times what I consume. I'm contemplating alternating between 30-45 net carbs and 90-120 net carbs per day. There is a lot of debate over how long these cycles should be. Some bodybuilders do one day no-carb, one day low-carb, one day high-carb. Others do a few weeks low followed by a few weeks high. I'm leaning toward trying 5 days low-carb (30-45) with 2 days maintenance level (90-120). This way the weekends have many more dietary options. I know that most of you are likely thinking that the higher carb days might knock me out of ketosis. But, I'm thinking that it might make it easier to slip back into ketosis. Has anyone heard of this sort of plan? Does anyone know how this could be adjusted to a person who isn't "ripped" and has a fairly low activity level? I'm thinking of starting the carb-cycling some time in March. I still have a bit more research to do before I am comfortable that the cycles are set appropriately. When I begin, I'll post a detailed plan. It will be an experiment. If I do not continue losing at least 5 pounds a month then I'll go back to my current diet of 30-45 net carbs per day, everyday (except for my 2 floating diet vacation days per month).

Friday, February 9, 2007

Texas Pork Puffs Cinnamunch

I just received my latest mail-order from I bought all kinds of low-carb snacks to try. I just opened a bag of Texas Pork Puffs (flax z snax) Cinnamunch. I'm munching on them as I type. These are sooooo good! They're buttery sweet cinnamon pork rinds. They don't have a pork rind flavor. The texture is very light and crisp. They remind me a bit of Taco Tico's crustos or Taco Bells cinnamon puff things. At one carb per serving, I think this will go a long way to satisfy me tendency to wanna munch. mmmmm.... damn these are good. I am so happy right now. I think I'll buy a case with my next order. With foods like this, who needs to cheat on their diet?

Xenical, Orlistat, Alli

There has recently been a great deal of online chatter about the FDA approving Alli as an over-the-counter drug. Alli is orlistat, often called Xenical. Several years ago, I took prescription Xenical for a couple of weeks. If you are not already on a super low fat diet, it makes life very unconfortable. And if you are already on a low-fat diet then why take the fat blocker? The label warns of diarriah. Well, it's a bit misleading. It's more like foul smelling vegitable oil coming out of your back end. It was so liquid and oily that it was difficult to hold in and had resulted in more than one "accident" during my two week trial. I don't recall having lost any weight while on this drug. Even if I did, it wouldn't have been worth it. As you can see in my blog, I am currently doing a low-carb diet with no diet pills. I've lost almost 70 pounds in six months. I'd imagine that since my diet is now a little higher in fat than before that if I were to add orlistat, I'd be unable to leave my bathroom.

Thursday, February 8, 2007

Mediterranean Restaurant

This picture was taken by my cell phone. So, please excuse the poor quality. Last night, my wife and I ate at "Oasis". We eat there at least once a week. They call it a Mediterranean Restaurant but it can be more accurately described as Lebanese. If you can avoid the wonderful deserts and forgo the rice, it's an ideal restaurant for our low carb diet. The plate pictured to the left is a schwarma mix (beef and chicken). The serving dish is about 9 inches by 12 inches. The small bowls contain garlic yogurt and runny tahinni. As you can see you get a ton of meat. And, it's more than we can eat. I took half of this plate and half of my salad home to eat for lunch today. I've been to other Middle Eastern restaurants. They all have had several dishes that are predominately meat. If you've got one in your local area, I strongly encourage you to check it out.

Low-Carb Cranberry and Orange Juice

If you are a low-carb dieter like myself, you'll typically avoid the juice aisle at the grocery store. A few months ago, I ventured down this aisle to find some juice for our baby. While there, I spotted two kinds of diet Ocean Spray. I picked them up and was excited to see that both the cranberry and the orange citrus had only 2 carbs per 8 0z. serving as opposed to the 25 to 35 carbs in "real" cranberry and orange juice. Diet Ocean Spray, is an excellent source of vitamin C and is low in calories. To me, the cranberry juice tastes like cranberry juice. The orange citrus however, while good, tastes more like a fruit "drink" than a fruit juice. Diet Ocean Spray has apparently been on the market since March 2006. They plan to release a diet cranberry-grape in March of 2007. I hope there will be even more juices to follow.

Wednesday, February 7, 2007

Low Carb Vodka Highballs

Trying to lose weight does not mean that we are necessarily prude health nuts.... Lets talk about low carb alcoholic beverages. The impact of alcohol on a low-carb diet is minimal. Ethyl alcohol, which is the active ingredient in hard liquor, beer, and wine, has no direct effect on blood sugar. In the case of distilled spirits and very dry wine, the alcohol generally isn’t accompanied by enough carbohydrate to affect your blood sugar very much. But, some kinds of alcohol have sugar, so be sure to look it up before going wild. With that said...

A highball is a quickly poured drink served in a highball glass. The phrase 'highball' comes from the practice of placing a ball on a tall pole in a railway station to signal a train that it was running behind schedule. The name was attached to the drinks is because highballs are typically quickly made with just one liquor, one mixer, and a single garnish. Most mixed drinks are highballs. For example the rum and Coke, scotch and soda, the screwdriver. A highball consists of alcohol and a mixer, served over ice. Right now, lets focus on Vodka and low-carb mixers. Vodka has no carbs.


Fill an 8 oz. highball glass two thirds full of ice. Pour one and a half ounces of liquor into the glass. There are three methods for measuring your pour:

  1. Measuring the quantity with a jigger.
  2. Measuring "two fingers" of alcohol.
  3. Using a speed-pourer and counting to three

After pouring the alcohol, add tie mixer to the drink. If the mixer is not carbonated, either stir the drink with a spoon or to add a straw or stirrer to the drink for the drinker to use.

Low Carb Highball Ingredients:

The net carb counts below do not include the garnish.

Low Carb Cape Cod (1.3 net carb)
1.5 oz. Vodka, Ocean Spray Diet Cranberry Juice to fill. Garnish with a lime wedge. Most cranberries come from Cape Cod. This is my favorite.

Vodka and Diet Tonic (0 net carbs)
1.5 oz. Vodka, Diet Schwepps Tonic water to fill. Garnish with a lime wedge.

Skinny Screwdriver (1.3 net carbs)
1.5 oz. Vodka, Ocean Spray Diet Orange Citrus to fill.

Skinny Madras (1.3 net carbs)
1.5 oz. Vodka, 4 oz. Ocean Spray Diet Orange Citrus Juice, 1 oz. Ocean Spray Diet Cranberry Juice. Don't Stir.

Skinny Vodka Chiller (0 net carbs)
1.5 oz. Vodka, Diet Ginger Ale to fill. Garnish with a lime wedge. Chillers always have Ginger ale. This is the same thing as a "Skinny Moscow Mule". Since Vodka is from Russia, this drink is appropriately named.

Tuesday, February 6, 2007

Sweetzfree (Concentrated Sucralose)

One of the problems with making low carb desserts is the carbohydrates found in the sweetners. Granular Splenda, the kind that measures equal to sugar, has a whopping 24 net carbs per cup. It is the fillers not the sucralose that are responsible for these carbohydrates. If we could use just the sucralose without all the filler found in Splenda then we'd be open to a much wider range of comfort foods.

Well, there is an answer. A company called Sweetzfree sells concentrated sucralose. This product has no calories, no carbs, and no Maltodextrin or other fillers. It is simply pure sucralose in purified water. It dissolves fully and instantly in any food or beverage. The product comes in dropper bottles and is super powerful. One drop is equal to about one and a half teaspoons of sugar. A quarter of a teaspoon (25 drops) is equal to about one cup of sugar. This is amazing stuff. I have begun using it in place of Splenda in most of my recipes, especially the recipes that are borderline high in carbs without taking into account the sweetener.

There are two negatives with regards to Sweetzfree. First, it is difficult to get your hands on and second it is not cheap. The only place that I can find it is at They have the most bizarre sales service. You can only buy it on the 1st, 10th, and 20th of each month starting at 8 AM Eastern Time. And, even on these days you are not guaranteed to be able to buy it. If the person selling it is traveling, you can not buy it on that day. Also, once they sell a set amount for that day, they stop accepting orders. I am guessing that this is somebody's business on the side. They probably buy an occasional barrel of concentrated sucralose and have limited time and resources to put it into small containers for distribution. I think that the price is a little bit high, but a little goes a long ways.

Sometimes to enjoy our diets, we must go the extra mile and pay a premium for quality.

Monday, February 5, 2007

Rainbow Slaw - 4 net carbs per serving, Simply Chicken - 4 net carbs per serving

Rainbow Slaw

Rainbow Slaw is my own invention. It is also now my favorite low carb dish! I am very proud of this one. The primary ingredient is called "Rainbow Salad". This is found in your grocery store produce section next to the bagged lettuce. "Rainbow Salad" contains slivers of stocks from broccoli, cauliflower, carrots, and red cabbage. And, it is relatively low in net carbohydrates. The "Rainbow Salad" gives the slaw a delightful crunchiness. The sauce is tangy but sweet. The dish is quick and easy to make. The entire dish has 34 net carbs. It makes 8 large servings at 4 net carbs each. After you try this recipe, please come back and post some comments.


1/2 cup vegetable oil
1/4 cup white vinegar
2 tablespoon Soy Sauce
1 Splenda Quick Pack
1/2 tsp. - 1 tsp. garlic salt
1 tsp. finely grated fresh ginger
24 oz. (2 bags) of "Rainbow Salad"
1/2 cup sunflower seeds


In microwavable bowl, combine oil, vinegar, soy sauce, Splenda Quick Pack, garlic salt, and ginger. Microwave on high for 1 minute to release flavors from spices. Add "Rainbow Salad" and sunflower seeds. Stir or toss until evenly coated.

Simply Chicken

Simple Chicken is quite basic. It is an easy dish to make that goes with just about any side items. This can be grilled or baked. The recipe below is for 1 serving but you can make as many as you like. Each serving has 4 net carbs. But this will vary depending on the brand of Italian dressing that you buy.


1 Boneless chicken breast
3 tablespoons Italian Dressing


Coat chicken with dressing. Marinating will increase flavor but is not necessary. Bake at 375 for 20 minutes or grill until done.

Pecan Pie - 7.5 net carbs per serving

Here's a pretty good recipe for pecan pie. I've seen it on and various low-carb discussion forums. Since it is not original and I made minimal modifications, I'm linking to the recipe. Click here to view original recipe. It's not quite as good as the "real" thing but is very good considering that it is low carb. They used sugar free maple syrup instead of corn syrup. Sugar free syrup has sugar alcohols. When calculating the net carbs, I counted half the carbs from sugar alcohols. I cut the pie into 8 pieces, not 6 as in the recipe. I also used Sweetzfree (0 carbs) instead of granular Splenda. With Sweetzfree, the pie has 60 net carbs (7.5 net carbs each at 8 servings). If you use granular Splenda, add 24 to make 84 net carbs (10.5 net carbs each at 8 servings). If you use a Splenda quickpack, add only 8 net carbs to make it 68 (8.5 net carbs each at 8 servings). I ate this for breakfast this morning.... I hope you enjoy it.

1 1/2 cups almond flour
4 tablespoons, melted butter

3 eggs
1 cup equiv. to sugar *
1 teaspoon vanilla
2 tablespoons melted butter
1 cup sugar free maple syrup
1 1/2 cups pecans

For the crust, mix together the ingredients, press into an 8" or 9" pie plate and refrigerate.

Beat the eggs with the sweetener.

Add the vanilla, butter and syrup, then add the pecans.

Pour into the crust and bake at 350°F for about 45 minutes.

*I suggest a single splenda quick pack as the sweetener.