Technorati Tags: Atkins diet, best diet for you, low carb diet

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.

Ingredients:
4 Large Poblano Peppers, Broiled, skin removed
1.5 pounds Ground Beef (85%/15%)
1 TBS Taco Seasoning (see recipe below)
1/2 cup Heavy Cream
1/2 cup Salsa
1 1/4 cup Shredded Cheese
1/4 cup diced tomatoes (optional)

1. Brown Ground Beef, Drain, and add Taco Seasoning
2. Roast Peppers on Top Shelf under broiler, rotating every 2-3 minutes
3. Add Salsa, Cream, and Cheese to ground beef, and heat until cheese is melted.
4. Remove Peppers from Oven, and peel loosened skin off peppers. Remove Stem core and seeds from inside.
5. Add meat mixture to roasted peppers, and cover with 1-2 oz of Shredded Cheese
6. Bake for 20 minutes or until cheese is golden brown.
Makes 4 servings.

Nutrition Info per Serving:
510 Calories, 37g Fat, 7g Carbs (1.5g Fiber), 37g Protein

Taco Seasoning:
2 TBS Chili Powder
2 TBS Paprika
4 tsp Cumin
1 TBS Onion Powder
1 TBS Garlic Powder
1 TBS Salt
1/2 tsp Cayenne Pepper (to taste)

(IF = Induction Friendly)

Duration : 0:6:1

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Here is my review of salad dressing options while doing a low carb diet. Here are some tasty commercial low carb options:

http://bit.ly/btflYG

Low Carb Caesar Dressing Recipe:
Ingredients
* 1 1/2 cups olive oil
* 1 tablespoon red wine vinegar
* 1/4 cup lemon juice
* 1 tablespoon Worcestershire sauce
* 2 tablespoons anchovy paste
* 1/2 teaspoon mustard powder
* 4 cloves garlic, crushed
* 3 tablespoons sour cream
* 1/2 cup grated Parmesan cheese

Directions
1. In a food processor or blender, combine the olive oil, vinegar, lemon juice, Worcestershire sauce, anchovy paste, mustard, garlic, sour cream and Parmesan cheese. Process until smooth. Pour into a glass container, seal, and refrigerate until ready to use.

CHIPOTLE RANCH DRESSING

http://genaw.com/lowcarb/chipotle_ranch_dressing.html

1/4 cup ranch dressing
1/2 teaspoon chipotle chile powder
1 tablespoon cilantro
Mix and chill before serving.

Makes 1/4 cup dressing
Per Tablespoon: 79 Calories; 8g Fat; 1g Protein; 1g Carbohydrate; trace Dietary Fiber; 1g Net Carb

Duration : 0:5:39

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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.

This recipe is derived from a recipe at Linda’s Low Carb recipe site (http://genaw.com/lowcarb/bacon_beef_rolls.html).

Ingredients
2.5# Ground Beef
2 eggs, beaten
1 Medium Red Pepper, chopped
1 Medium Onion, chopped
2 TBS Grated Parmesan Cheese
1 tsp Salt
1/4 tsp Pepper
2 TBS Worcestershire sauce
4 oz Cheddar Cheese
1/4 cup Low Carb Ketchup

Makes 10 servings
Per Serving: 304 Calories; 20.5g Fat; 24.1g Protein; 4g Carbs (.5g Fiber, 3g Net Carbs)

(IF = Induction Friendly)

Duration : 0:7:41

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My recipe video to celebrate the holidays – a perfect complement to most holiday menus. This recipe was derived from a recipe from Linda’s Low Carb (http://genaw.com/lowcarb/mushroom_chicken-sausage_casserole.html) but was changed due to taste and items in the house. My wife loves this recipe!

Ingredients:
2 pounds Sausage
3 cups Roast Chicken or Turkey
1 Medium Onion, Chopped
1 Medium Green Pepper, Chopped
2 stalks of Celery, Chopped
1 Medium Head of Cauliflower
8 oz. Cream Cheese
8 oz. Cheese, Shredded
1/2 tsp Black pepper
Paprika
Makes 10 servings.

Cook covered 30 minutes @ 350 degrees, and 10-15 minutes uncovered.

Nutrition Info:
391 Calories, 28.6g Fat, 6.5g Carbs (2g Fiber – 4.5 Net Carbs), 28g Protein.

(IF = Induction Friendly)

Duration : 0:8:56

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This video comes out of the multiple comments I have received does it work as well for X as it does for Y. Often, Low carb as been seen as a “Man’s” diet. While it certainly does work for men quite well, it works for women as well too. The second half of this video deals with does it work better for the morbid obese people like my former self or just slightly overweight people.

Male vs. Female:
Role of a critical visceral adipose tissue threshold (CVATT) in metabolic syndrome: implications for controlling dietary carbohydrates: a review
Eric S Freedland
Boston University School of Medicine
Nutrition & Metabolism 2004, 1:12
“Jeff Volek and colleagues, from the University of Connecticut, also show for the first time that a low carbohydrate diet is much more effective in losing fat from the stomach and chest. They found that fat loss in men was three-times greater in the trunk area, when they were on a low-carbohydrate regime compared to the low-fat diet. Nearly all participants in the study (12 of 15 men and 12 of 13 women) lost more fat on their upper body on the low- carbohydrate diet.”

Comparison of the Atkins, Zone, Ornish, and LEARN Diets for Change in Weight and Related Risk Factors Among Overweight Premenopausal Women

http://jama.ama-assn.org/cgi/content/abstract/297/9/969

“Results Weight loss was greater for women in the Atkins diet group compared with the other diet groups at 12 months, and mean 12-month weight loss was significantly different between the Atkins and Zone diets. Mean 12-month weight loss was as follows: Atkins, 4.7 kg, Zone, LEARN, 2.6 kg, and Ornish, 2.2 kg. Weight loss was not statistically different among the Zone, LEARN, and Ornish groups. At 12 months, secondary outcomes for the Atkins group were comparable with or more favorable than the other diet groups. ”

Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet

http://content.nejm.org/cgi/content/full/359/3/229?ijkey=58dbedc8c14ebc49227bb223b0f110be44d459af

Among the 277 male participants, the mean 24-month weight changes were 3.4 kg for the low-fat group, 4.0 kg for the Mediterranean-diet group, and 4.9 kg ( 6.2 max) for the low-carbohydrate group. Among the 45 women, the mean 24-month weight changes were 0.1 kg for the low-fat group, 6.2 kg for the Mediterranean-diet group, and 2.4 kg (max loss 6.9) for the low-carbohydrate group

Low-carbohydrate-diet score and risk of type 2 diabetes in women13

http://www.ajcn.org/cgi/reprint/87/2/339

Effects of Low-Carbohydrate vs Low-Fat Diets on Weight Loss and Cardiovascular Risk Factors
A Meta-analysis of Randomized Controlled Trials

http://archinte.ama-assn.org/cgi/content/full/166/3/285?ijkey=72bc2cf654b28bdc20e2161fb7ffdd9d47ef6231

My opinion on the morbid obese vs. slightly overweight argument is that both groups can be very successful on low carb. There are probably more people that have reached goal with 20-40 pounds lost than 100+ pounds lost. I do sometimes have reservation that those with 10-20 pounds to lose might not be as willing to make the tough choices as those that have hit rock bottom and see the medical problems of their excess weight. They may be more attracted to the quick weight loss and return quickly to their old eating styles once at goal. Those with few pounds to lose also need to progress through OWL and the carbohydrate rungs more quickly than those with more weight to lose. There are a number of successful examples though of people ever here at Youtube who had only a few pounds to lose and saw the health benefits of low carbing.

A notable example of a person like this is SugarFreeShiela, http://www.sugarfreesheila.com/. I highly suggest you check her story out.

Duration : 0:7:42

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Technorati Tags: Atkins diet, Bowulf, female, Groups, low carb, male

This video is again a reactionary video to a prompt made to me in a vegan video. One of the reasons I enjoy the discussion with vegans is because it makes sure I eliminate the things I feel and replaces with things I know. The comment was:

Bowulf, I am afraid you and? I are going to disagree on this one. Can you offer any honest peer reviewed long term study which shows what you are claiming for the Atkins diet?

First a foreword there is a wealth of short term studies out there, whose results or findings could certainly be extrapolated to suggest long term results. I have mentioned these studies quite often in other videos, but I can understand how some people might be waiting for the other shoe to drop. In fact, one person said you wont see the true effects for five years, which seemed rather the red herring.

One of the problems with long term studies is two fold. For some long term studies, they often turn out to be epidemiological studies or studies of large groups of people. While there are some really good studies, there are some really horrible ones. They often breed bias in researchers on what to look for or variables to consider. The second problem is self-reporting. While it might be possible to control or be diligent in recording ones eating patterns for 2-3 or even 6 months, carrying it over 24 or 60 months seems impossible. You are thereby left with people self-reporting how they are eating.

Here are the studies:
Two years:
Carbohydrate-restricted diet for obesity and related diseases: an update (2008)
Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet.

http://content.nejm.org/cgi/content/full/359/3/229

Three years:
Long-term consumption of a carbohydrate-restricted diet does not induce deleterious metabolic effects.(3yrs)
Studied the low carb Optimal Diet and the risk factors for cardiovascular disease did not increase.

http://www.nrjournal.com/article/S0271-5317%2808%2900213-3/abstract

Long-Term Outcome of the Ketogenic Diet for Intractable Childhood Epilepsy (3 years)

http://pediatrics.aappublications.org/cgi/content/abstract/122/2/e330

Four years: (44 months)
Low-carbohydrate diet in type 2 diabetes” by Jörgen V Nielsen and Eva A Joensson.

http://www.nutritionandmetabolism.com/content/5/1/14

Twelve years:
Long-term use of the ketogenic diet in the treatment of epilepsy

http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=548112

Twenty years:
N Engl J Med. 2006 Nov 9;355(19):1991-2002.
Low-carbohydrate-diet score and the risk of coronary heart disease in women.

Duration : 0:12:26

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Technorati Tags: Atkins diet, Bowulf, Long, low carb, studies, term

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.

http://www.medicinenet.com/artificial_sweeteners/page3.htm

Acceptable Sweeteners:
* Splenda (sucralose) – granulated or liquid form ( http://bit.ly/dv997y )
* Saccharin
* Stevia – Natural
* Rebiana extract ( http://bit.ly/ckKqpf )
* http://nutritionwonderland.com/2009/02/science-truvia-and-purevia-rebiana/
* http://www.ncbi.nlm.nih.gov/pubmed/18554769

* Oligofructose / Inulin (http://www.lowcarbfreedom.com/2004/12/inulin_oligofru.html) — http://bit.ly/dpHF6s
* 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.”

- Aspartame – Causes Stalls, Cephalic Insulin Reactions (YMMV)

- 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

http://www.holdthetoast.com/httblog/archives/000169.html

- Honey – extremely high fructose
See above comments on Agave Nectar

- Whey Low – Lactose (http://www.wheylow.com/) Ingredients: Sucrose, Fructose, Lactose (all simple sugars)

Others combine unaccepable ingredients with acceptable ones:
* Sun Crystals – mixed Stevia with Sugar
* Splenda Baking Mixes- mixed 50-50 with sugar
* Splenda w/ Fiber – additional carbs (more than regular Splenda) and added corn fiber (not acceptable for Induction)

Duration : 0:8:17

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In a response to a TV episode on the show Royal Pains, I analyze the claims that a high fat diet will necessarily lead to the pain associated with gout and gout attacks. The conventional wisdom seems often analogous to popular, but wrong cholesterol theorem that dietary cholesterol leads to increased cholesterol in the blood. Is the popular theory right?

What is Gout?
Gout is a form of arthritis that occurs when abnormally high levels of uric acid build up in the body, causing crystals to form in joints. The crystals cause sudden, severe attacks of joint pain and swelling. Uric acid is a substance that is normally released by the kidneys when the body breaks down waste products called purines. When the kidneys are no longer able to flush uric acid out of the body properly, it crystallizes and accumulates around the joints.

Misconception that Atkins is only acidic foods:
Alkaline Foods
Extremely Alkaline Forming Foods – pH 8.5 to 9.0:
Cantaloupe, Cayenne (Capsicum), Kelp, Melons, Watercress, Seaweed
Moderate Alkaline Forming Foods – pH 7.5 to 8.0
Alfalfa sprouts, Avocados, Berries, Carrots, Celery, Lettuce (leafy green), Peas (fresh sweet), Pumpkin (sweet), Spinach, Bell Pepper, Broccoli, Cabbage, Kale, Kohlrabi, Lettuce (pale green), Strawberry, Squash , Sweet corn (fresh), Sour Dairy
Slightly Alkaline to Neutral Forming Foods – pH 7.0
Almonds , Artichokes (Jerusalem), Brussel Sprouts, Coconut (fresh), Cucumbers, Egg plant, Onions, Tomatoes (sweet), Mayonnaise (home made), Millet, Olive oil,
“Red” meat and seafood on the Atkins diet
If you look at this table of high purine foods , you’ll see that beef, lamb, pork, plus “white” meat chicken and turkey – all allowable on the Atkins diet – are not high purine foods, they are medium purine. And that fruits and vegetables, many of which are allowable, on the Ongoing Weight Loss phase of the Atkins diet, are usually medium or low purine. Moreover, a large study found that purines-wealthy vegetables do not increase the risk of getting gout (7).

Gout the missing chapter from Good Calories, Bad Calories Gary Taubes

http://www.fourhourworkweek.com/blog/2009/10/05/gout/

“The actual evidence, however, has always been less-than-compelling: Just as low cholesterol diets have only a trivial effect on serum cholesterol levels, for instance, and low-salt diets have a clinically insignificant effect on blood pressure, low-purine diets have a negligible effect on uric acid levels. A nearly vegetarian diet, for instance, is likely to drop serum uric acid levels by 10 to 15% percent compared to a typical American diet, but that’s rarely sufficient to return high uric acid levels to normality, and there is little evidence that such diets reliably reduce the incidence of gouty attacks in those afflicted.(4) Thus, purine-free diets are no longer prescribed for the treatment of gout, as the gout specialist Irving Fox noted in 1984, “because of their ineffectiveness” and their “minor influence” on uric acid levels.(5) ”

Soft drinks, fructose consumption, and the risk of gout in men: prospective cohort study
Hyon K Choi
BMJ 2008; 336
In a huge study of 46,393 male health professionals in Canada, a survey was carried out and then they were followed every four years for 12 years. 2 cans a day consumption of HFCS-soda led to 85% greater risk to suffer gout.

Duration : 0:9:47

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Technorati Tags: Atkins diet, Bowulf, gout, low carb, Misconceptions, Myths, purine

*** This video is one of my “lost” videos as the audio quality and my performance (post-workout) was originally too poor to post, but someone asked for recipe recently. I hope you are still able to enjoy the recipe and the video even if I “ahh” or “umm” too much..

In this Low Carb recipe video, I make one of the easiest breakfast ideas and perhaps one of the best recipes to bring to a potluck. It is a Low Carb Sausage Quiche with peppers and onions. This quiche is acceptable for Induction and latter phases.

“Real men do eat quiche!”

Instructions:
1. Brown 1.5 pounds sausage
2. Sautee 2 Medium Peppers and 1 onion
3. Preheat Oven to 350 degrees
4. Beat 6 eggs and 1 cup Heavy Cream. Add 1 tsp Salt and .5 tsp pepper. Add 8 oz of cheese (your choice)
5. Grease 13×9 baking pan
6. Cover bottom of pan with Sausage/onion/pepper mixture. Pour Cream, Cheese, Egg mixture over top.
7. Bake for 40-45 minutes until slightly brown on top.

Nutrition Info: (1 serving 1/12th)
380 Calories
32.25g Fat
2.75g Carbs (.5g Fiber – 2.25g Net Carbs)
19.5g Protein
(IF = Induction Friendly)

Duration : 0:7:59

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