Low Carb Newsletter Issue #83 Oct. 23, 1999

[Guest guest]

This is a newsletter that I get occasionally.

STEP BY STEP THE LOW CARB LIFE

ISSUE #83 OCT. 23, 1999

A WORD FROM JEP

With all of the recent shows on Low carb/Atkins on the news, Oprah and

others, there's been a flurry of negativism as well. Some of these shows

have shown low carb in a positive light, while others have been as critical

as I have seen over the year and a half. All I can say is if you have any

doubts, consult your MD and continue to have labwork drawn. Also, last week,

a Lexington, KY TV station contacted me. They would like to interview

someone in the Lexington, KY or surrounding area that has had success with

the Atkins diet. If you are that someone and would like to be on the show,

drop me an email and I'll give you the phone number and other info! Have a

great week!

Jep

THE RECIPE CORNER

Beau Monde dressing, dip etc.

From Debs513

1/2 c. mayonaise

1/2 c. sour cream

1 Tbs beau monde seasoning (spice Island)

1 Tbs dried parsley flakes

1/2 Tbs dill seed

1/2 c. chopped onions

Mix well and change measurements according to taste.

I use this as a veggie dip

on Hot wings & buffalo wings

salad dressing

use with fish instead of tartar sauce

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Basic Quiche recipe

From Winehappy

Winehappy notes that you can also add LC veggies to this as well

6 eggs (and yes, I've used egg beaters on occasion)

2 C heavy cream

1/2 C bacon bits

1 1/2 C grated Swiss Cheese

1/4 C parmesan cheese

1 pkg frozen chopped spinach, micro for 3 mins and drain

1/2 C sausage (I usually add more)

seasonings (salt, pepper, onion salt, parsely) to taste

Mix all together and pour into a baking dish (original recipe called for a

pie tin but I found a 9 x 12 rectangular pan worked better). Cook for 1 hr

at 350.

Just to give credit where credit is due, this was called Vicki's Great Quiche

and I got it from the low carb list@...

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Cream of Chicken Soup

From AtkidnFL

This one is worth repeating with cold season here! I've had a cold for a

week (me as in ) and I'm STILL trying to get Jep to make this for me..

hint, hint!)

1 3/4 cup of broth from cooked chicken.

(I used chicken breast and added just a little onion powder and garlic salt

while cooking. I used the chicken breast for chicken salad)

2 egg yolks

1 1/4 cup of heavy cream

1 teaspoon salt

1/4 teaspoon of pepper

dried parsley

In boiler mix egg yolks into broth. Cook over medium low heat (you don't

want it too hot or your eggs will begin to " scramble " ) stirring often until

mixture begins to thicken slightly and form a coating on a metal spoon. About

10 or 15 minutes.(would probably work better over a double boiler but my

daughter has mine)

Remove from heat and stir in cream, salt and pepper.

Return back to stove and cook over low heat stirring occasionally until very

hot (about 5 minutes)

Pour into soup mugs and sprinkle with parsley.

Makes 3 large servings or 4 small ones. A little over 2 carbs a mug....

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

The following collection of cookie recipes come from ITWN Magic's Low carb

cooking chat! Be sure to join her (if you are on AOL) on Thursday nights

9-11pm eastern here: aol://2719:3-307-iVillage%20Fit%20Chat " >iVillag

e Fit Chat

Pumpkin bars

Dbauer 7997

3/4 c. almond flour

3/4 t. salt

1/2 c. baking soda

1/2 t. nutmeg

1/2 t. cinnamon

2 eggs

1 c. brown sugar twin

2/3 c. canned pumpkin

1/4 c. cooking oil

1/2 c. chopped nuts.

In bowl beat eggs and brown sugar twin. (Splenda may be substituted Add oil

and mix until combined. Then add the sifted dry ingredients together with the

pumpkin and nuts. Pour in 1/4 sheet (12 " x 8 " ) greased baking pan. Bake at

350 degrees for 30 minutes. Cool 5 minutes. Remove from pan and cut into 2 " x

4 " rectangles. Frost, if desired. End. Cream cheese sweetened with brown

sugar twin or Splenda. You could add some cinnamon to the frosting, too.

Brownies

By Dbauer

1/2 c. cocoa powder

1/2 c. almond flour

1 1/2 c. Splenda

1 c. butter, softened

4 eggs

Melt butter; add rest of ingredients. Pour into a buttered 9 " square pan

and bake at 375 degrees for 25-35 minutes. Cut into 9 servings when cooled.

End.

Recipe says 8 carbs per square.

Almond Cookies -

1 egg,

1 c. Splenda

2 1/2 c. almond flour

1/2 c. butter, softened

1/2 t. vanilla

pinch salt.

Cream butter and Splenda together. Add egg, vanilla & salt and continue

mixing. Gradually add almond flour and mix until well blended. Form into

balls and place on greased cookie sheet. Flatten with the bottom of a glass

buttered and then dipped in Splenda. Bake at 375 degrees for 7 to 8 minutes,

or slightly longer. Bake until the edges turn brown and the tops begin to

crack slightly. Cool on cookie sheet 1 minute and then remove to a wire rack

to continue cooling. End. I don't have a carb count for these.

ALMOND BALLS

1/2 TSP. ALMOND EXTRACT

2 PACKETS EQUAL

1 TBSP UNSWEETENED COCONUT

3 TBSP. BUTTER

1 TBSP MASCARPONE CHEESE

(CAN SUBSTITUTE CREAM CHEESE)

MIX EXTRACT AND ONE PACKET OF EQUAL. SPOON OVER COCONUT AND MIX WELL. MI

X REMAINING INGREDIENTS. STIR WELL. ROLL THIS MIXTURE INTO 1/2 " BALLS AND

THEN ROLL IN COCONUT MIXTURE. STORE SAME AS ABOVE. CARBO COUNT: 1.2

GRAMS PER BALL

ALMOND BALL COOKIES

ADD ABOVE RECIPE PLUS 2 TBSP COCONUT

ADD TOGETHER ALL INGREDIENTS.

DROP ONTO UNGREASED COOKIE SHEET.

BAKE FOR 10 MINUTES AT 325*, BEING CAREFUL NOT TO BURN THE BOTTOMS.

CARBS: 1.8 GRAMS PER COOKIE

~~~~~~~~~~~~

And from ITWN Magic's Muffin chat!

Lemon muffins.....

1/2 cup butter, softened

1/2 cup Splenda

2 eggs, separated

1/2 cup almond flour

1 1/2 teaspoon baking power

1/2 teaspoon vital wheat gluten

1/4 teaspoon salt

1 1/2 teaspoons lemon juice

1 tablespoon grated lemon peel

cinnamon/Splenda mixture

Cream butter & Splenda. Add egg yolks; mix well. Combine

almond flour, baking power and vital wheat gluten and salt.

Add alternately with lemon juice to creamed mixture.

Beat egg whites until stiff peaks form;

Fold into b atter with lemon peel. Fill greased or paper-lined

muffin cups 2/3 full. Sprinkle with cinnamon/Splenda mixture.

Bake at 350 degrees for 20-25 minutes or until light

golden brown and a toothpick comes out clean. Yield: seven muffins, about

6 per muffin. End.

Egg Muffins

9 eggs

1/2 cup cream

2 tablespoons butter (melted) or oil

8 ounces cheese (you choice), shredded

seasoning of choice: garlic/ parsley, red pepper flakes, salt,

pepper, etc.

9 custard cups sprayed with Pam. Mix all ingredients above but reserve

1/2 the cheese for sprinkles on the bottom of the cups and top after the

mixture is in the cup.

Sprinkle cheese (and bacon, sausage, etc., if you want) in the

bottoms of the custard cups, spoon in batter. Sprinkle tops with

remaining cheese. Put custard cups on baking sheet and bake at 350 degrees

for

20-30 minutes or till slightly brown on top. Freezes well. End.

I think these would really be good with chopped green onions.

Chocolate Almond Cheesecake Muffins (from the archives of this chat)

8 ounces softened cream cheese

1 egg

1 1/2 tablespoons almond extract (yes, tablespoons)

1/2 package SF chocolate pudding mix (I like the chocolate fudge best)

Mix together with a mixer until creamy & well blended.

Fill 6 paper-lined muffin cups and bake at 350 for 20 minutes.

The almond flavor is very strong, but good. I also like it made with

vanilla extract.

HERBED ALMOND MUFFINS

MIX TOGETHER:

1/4 CUP UNFLAVORED PROTEIN POWDER (I USE MLO, WHICH IS A SOY/WHEY BLEND OR

TRADER JOE'S SOY)

3/4 CUP ALMOND OR OTHER FINE NUT FLOUR

1 TSP HERBS OF YOUR CHOICE (I HAVE USED BASIL, PARSLEY, DILL, THYME... USE

WHATEVER WOULD COMPLIMENT THE ENTREE' OF YOUR MEAL)

1/2 TSP BAKING POWDER

1/4 TSP SALT

ADD IN:

1 EGG

2 TBSP SOUR CREAM, CREAM OR SOY MILK

1/2 CUP (OR MORE IF NEEDED) CHICKEN BROTH

1 TBSP OIL OR MELTED BUTTER

OPTIONAL: 1-2 TBSP MINCED FRESH OR DRIED ONION

MIX LIGHTLY, ONLY AS MUCH AS YOU NEED TO LIGHTLY BLEND.

BAKE IN PAM-SPRAYED FOIL MUFFIN LINERS IN A 400* OVEN FOR ABOUT 15-18 MINUTES

OR TILL TOPS ARE LIGHTLY BROWNED.

JUDI'S ALMOND HERB MUFFINS

3/4 CUP BACON DRIPPINGS -- ROOM TEMPERATURE

5 WHOLE EGGS -- ROOM TEMPERATURE

2 CUPS GROUND ALMONDS

1 1/2 TEASPOONS BAKING POWDER

1 1/2 TABLESPOONS LIGHT CREAM

1/2 TEASPOON DRIED OREGANO (TO TASTE)

BEAT BACON DRIPPINGS WITH EGGS, ADDING ONE AT A TIME, BEATING AFTER EACH.

MIX ALMOND FLOUR WITH BAKING POWDER AND ADD TO EGG MIXTURE A LITTLE AT A TIME

WHILE BEATING.

POUR INTO GREASED MUFFIN TIM AND BAKE AT 350 FOR 25-30 MINUTES

OR UNTIL DRY IN CENTER (TOOTHPICK TEST).

(12 SERVINGS): 4.8G CARB/1.6G FIBER

SPICE MUFFINS (thanks to SLPWENDY for this recipe!)

3/4 C. SOY FLOUR

1/2 C. + 1T. WATER

1 T. BAKING POWDER

1/4 TSP. NUTMEG

DASH SALT

1 1/2 TSP. BUTTER

3 EX. LARGE EGGS

1 1/2 TSP. VANILLA

1/4 C. HEAVY CREAM

SWEETENER TO = 6 T. SUGAR (I USE ABOUT 5 SWEET N LOW AND 3 EQUAL - I LIKE IT

SWEET)

PREHEAT OVEN TO 400.

COMBINE SOY, BAKING POWDER, AND SALT; SET ASIDE.

BEAT EGGS THOROUGHLY,

THEN ADD CREAM, WATER, NUTMEG, EXTRACTS, AND SWEETENER.

SOMETIMES I JUST USE WHATEVER SPICES I HAVE -

CINNAMON, CARDAMOM, ALLSPICE.

SIFT IN SOY MIXTURE AND BEAT TILL SMOOTH.

TEXTURE IS VERY THIN, ALMOST

LIKE THIN SOUR CREAM, SO DON'T PANIC!

GREASE 12 MUFFIN CUPS OR USE PAPERS.

DIVIDE BATTER INTO TINS, AND TOP WITH EXTRA SWEETENER AND CINNAMON IF DESIRED

(I DO!).

BAKE 17-20 MIN. OR UNTIL DONE.

STORE IN PLASTIC BAG WHEN COOLED, IN THE FRIDGE.

GREAT REHEATED IN THE AM IN THE MICROWAVE WITH A THICK

PAT OF BUTTER OR CREAM CHEESE.

MAKES 12 @ 2.6 G CARB EACH

RANI'S ZUCCHINI DINNER MUFFINS

MIX TOGETHER:

3/4 CUP UNFLAVORED PROTEIN POWDER (I USE MLO, WHICH IS A SOY/WHEY BLEND OR

TRADER JOE'S SOY)

1 MEDIUM ZUCCHINI, GRATED, DRAINED, AND PATTED DRY

1/4 CUP GRATED PARMESAN CHEESE

1/2 TSP BAKING POWDER

1/4 TSP SALT

ADD IN:

1 EGG

2 TBSP SOUR CREAM, CREAM OR SOY MILK

1/2 CUP (OR MORE IF NEEDED) CHICKEN BROTH

2 TBSP OIL OR MELTED BUTTER

PINCH OF GARLIC POWDER OR MINCED GARLIC

MIX LIGHTLY, ONLY AS MUCH AS YOU NEED TO LIGHTLY BLEND.

BAKE IN PAM-SPRAYED FOIL MUFFIN LINERS IN A 400* OVEN FOR ABOUT 15-18 MINUTES

OR TILL TOPS ARE LIGHTLY BROWNED.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

EXERWISE

by Janelle

I’ve written a number of articles highlighting how to get fit. I have kept

one little secret form you....how much easier it is to get Unfit:(

Unfortunately, it does not take long to diminish our hard-earned fitness

levels. Ever noticed how sluggish you feel after slacking off for a few

days? What happens, is hormone levels drop off after a few days. I,

personally become quite depressed or cranky. This initial drop in adrenaline

and beta-endorphins will clue me in to get to the gym! The muscles begin to

de-adapt within the next few days. You may experience tightening in the

muscles, or a loss in flexibility.

As more days pass by, your VO2 max may drop, which will affect your endurance

and performance. After aerobic performance declines, muscular strength

follows. Atrophy eventually sets in.

Pretty bleak, huh? Don’t fret! It is unrealistic to NEVER miss a few days

of exercise, due to illness, work, or vacation. Just don’t prolong the

hiatus. It takes about 2-8 months. To slide back all the way to where you

began. The exact rate is determined by many factors, such as heredity, the

length of time you have been fit, and the degree of fitness you have

achieved. It is an irony that the fitter you are, the faster your capacity

will plummet!

However, it is easier to get back into shape, once you have already done so.

Be patient as you spend the time needed to recover your energy-producing

enzymes. The best advise of all, is to stay in shape for life! The benefits

are cumulative over time. Have a great week everyone:)

Janelle

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

LINKS and OTHER FUN STUFF

Please be sure to check out Jep's silly, scary Halloween page:

http://members.aol.com/JepRoostr2/index101.html " >Low-Carb Halloween<

/A>

http://members.aol.com/JepRoostr2/index101.html

A very nice link from GSBL

http://www.angelfire.com/ar/friend2/index.html " >My Friend

http://www.angelfire.com/ar/friend2/index.html

Also, don't forget about the Low carb webchat on Thriveonline.com two days a

week. You can join Thrv Mouse on Wed. nights at 9pm eastern and Thursday

nights at 8pm eastern for a great low carb chat! This is available to any

server as it's on the web http://www.thriveonline.com/chat/index.html " >Thrive Webchat schedule

http://www.thriveonline.com/chat/index.html

INSPIRATION OF THE WEEK

thanks to Tobiz2 for sending these!

THE FIRST STEP IS THE HARDEST.

-----------------------------------------------

If you can get up the courage to begin,

you have the courage to succeed.

Begin where you are, work where you are.

The hour which you are now wasting,

dreaming of some far off success,

is crowded with grand possibilities.

The first essential of success is that you begin.

Once you have started,

all that is within and without you will come to your assistance.

Do not wait.

The time will never be " just right. "

Start where you stand,

and work with whatever tools you have at your command.

Better tools will be found as you go along.

Eighty percent of success is showing up.

©1999 Written by: Mentor2006@...

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

GIGGLE OF THE WEEK

From Kristy

Tips on love by kids age 5-10.

WHAT IS THE PROPER AGE TO GET MARRIED?

" Once I'm done with kindergarten, I'm going to find me a

wife. " (Tom, 5)

WHAT DO MOST PEOPLE DO ON A DATE?

" On the first date, they just tell each other lies, and that

usually gets them interested enough to go for a second date. "

(Mike, 9)

WHEN IS IT OKAY TO KISS SOMEONE?

" You should never kiss a girl unless you have enough bucks to

buy her a big ring and her own VCR, cause she'll want to have

videos of the wedding. " (Jim, 10)

CONCERNING WHY LOVE HAPPENS BETWEEN TWO PARTICULAR PEOPLE:

" No one is sure why it happens, but I heard it has something

to do with how you smell. That's why perfume and deodorant

are so popular. " (Jan, 9)

ON WHAT FALLING IN LOVE IS LIKE:

" Like an avalanche where you have to run for your life. "

(, 9)

" If falling in love is anything like learning how to spell, I

don't want to do it. It takes too long. " (Leo, 7)

ON THE ROLE OF GOOD LOOKS IN LOVE:

" If you want to be loved by somebody who isn't already in your

family, it doesn't hurt to be beautiful. " (Jeanne, 8)

" It isn't always just how you look. Look at me, I'm handsome

like anything and I haven't got anybody to marry me yet. "

(, 7)

" Beauty is skin deep. But how rich you are can last a long

time. " (, 9)

CONCERNING WHY LOVERS OFTEN HOLD HANDS:

" They want to make sure their rings don't fall off because

they paid good money for them. " (Dave, 8)

CONFIDENTIAL OPINIONS ABOUT LOVE:

" I'm in favor of love as long as it doesn't happen when 'The

Simpsons' is on television. " (Anita, 6)

" Love will find you, even if you are trying to hide from it.

I have been trying to hide from it since I was five, but the

girls keep finding me. " (Bobby, 8)

" I'm not rushing into being in love. I'm finding fourth grade

hard enough. " (Regina, 10)

~~~~~~~~~~~~~~~~~~~~~~~~~

And from GSBL

Every year, Stumpy and his wife Martha went to the State Fair.

And every year, Stumpy would say, " Martha, I'd like to ride in

that there airplane. " And every year, Martha would reply, " I

know, Stumpy, but that airplane ride costs ten dollars, and ten

dollars is ten dollars. "

This one year Stumpy and Martha went to the fair and Stumpy

said, " Martha, I'm 71 years old. If I don't ride that airplane

this year I may never get another chance. "

Martha replied, " Stumpy, that there airplane ride costs ten

dollars, and ten dollars is ten dollars. "

The pilot overheard them and said, " Folks, I'll make you a

deal. I'll take you both up for a ride. If you can stay quiet for

the entire ride and not say one word, I won't charge you, but if

you say one word it's ten dollars. " Stumpy and Martha agreed,

and up they went.

The pilot performed all kinds of twists and turns, rolls and

dives, but not a word is heard. He even does a nose dive, pulling

up 15 feet above the ground, but still not a word. They land and

the pilot turns to Stumpy, " By golly, I did everything I could

think of to get you to yell out, but you didn't. "

Stumpy replied, " Well, I was gonna say something when Martha

fell out, ...but ten dollars is ten dollars! "

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Hope that you all have a wonderful week!

Jep and

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Hugs

Penny---Ohio

173/157/130

Goal for Oct 31st-----155

!!!!!!!!Go Braves!!!!!!!!!

List Co-Moderator---ICQ#51429926

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