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|Thinking about making your honey a romantic dinner for Valentine's Day? Here are some tips to make the evening romantic, stay within your low-carb diet, and not feel too stuffed for romance!
Menu Planning Tips
•The overall effect you're going for is "elegant simplicity." This is most easily achieved by getting excellent ingredients that you don't have everyday, and cooking them simply so their flavors can shine.
•Everything should either cook quickly or be made ahead. (Exception is for rare favorites in which you're willing to invest extra effort.)
•Don't feel you have to do everything yourself -- sharing in the preparation can enhance the meal.
• Get out your best dishes and special wine glasses.
•Candles are nice, unless your dinner partner grouses about low lighting.
Often a cocktail or wine is part of a Valentine meal. • Low-Carb Cosmopolitan Cocktails are a Valentine favorite.
Cosmopolitan cocktails are festive and fun to drink. They also have quite a lot of sugar, due to the cranberry juice (which typically has a lot of added sugar) and the Cointreau or triple sec. Between these two, there is the
equivalent of at least 4 teaspoons of sugar (16 grams of carbohydrate) in each Cosmo. Here's a way to make it low in sugar and carbs without sacrificing flavor.
1 jigger (1.5 oz or 3 tablespoons) Citron vodka or regular vodka (nutritional analysis uses 80 proof)
1 oz (2 tablespoons) diet cranberry juice (NOT "light" -- it must say diet)
OR 2 teaspoons unsweetened cranberry juice and 2 tablespoons water
1 tablespoon lime juice (fresh preferred)
2 to 3 drops orange extract
2 to 4 teaspoons sugar equivalent in artificial sweetener (to taste), liquid preferred
Prep Time: 5 minutes
Total Time: 5 minutes
Put the ingredients in a cocktail shaker half-full of ice. Shake well. Taste for sweetness if using unsweetened cranberry juice, which is highly variable. You may need to add sweetener. Strain into a Martini glass. Garnish
with a small lime wedge or curl of lime peel.
Nutritional Information: Each serving has 2.5 grams effective carbohydrate and 105 calories.
• Alcoholic Beverages on a Low-Carb Diet tells you the do's and don'ts.
Alcohol vs Carbs
Although alcohol is sometimes lumped in with carbohydrates, our bodies treat alcohol and carbohydrate differently. From a pure calorie standpoint, a gram of alcohol provides the body with 7 calories per gram, whereas
carbohydrates have 4oz the body uses the calories from alcohol first for energy, before carbohydrate or fat.
Some of the popular low-carb diets recommend not drinking alcoholic beverages, at least for the first phase of the diet. This is probably because alcohol can cause blood sugar to be erratic, depending upon the type,
amount, and whether we have food in our stomachs. (Tip: Don't drink on an empty stomach.)
Where Do the Carbs Come From?
Fermented beverages, by definition, start as a high-carb plant, usually grapes or a grain. During the fermentation process, the yeasts eat up the carbohydrates, producing alcohol. Whatever sugars are left contributes to
the carbohydrate in the beverage, which will vary from one to another. A dry wine has little residual sugar, whereas a sweet wine can have quite a bit. Liqueurs have sugar added, often quite a lot.
Distilled spirits (vodka, rum, whiskey, etc.) have nothing left but the alcohol, so are zero carb. However, mixers are often sugary, so watch for this. Just two ounces (1/4 cup) of sweet and sour mix often used for whiskey
sours, daiquiris and margaritas, has 17 grams of carbohydrate. As an alternative, you can ask for lemon or lime juice, and add your own sweetener. When you're home, here's How to Make Low-Carb Cocktails .
Liqueurs such as Amaretto or Creme de Menthe almost always have sugar added, and sometimes a lot. Be sure to check the list below before drinking a liqueur.
Note: There is a great deal of variability with beers and wines, as many factors will contribute to the carbohydrate of the final product. The following are averages only.
Carb Counts – Beer – Per 12 Ounce Serving
Regular Beer: average is about 12 grams carb
Light Beer: check the label –- most are 3 to 7 grams
Ale: most are 5 to 9 grams
Stout: variable –- about 20 grams
More About Beer on a Low-Carb Diet
Carb Counts – Wine – per 5 Ounce Serving
Dry Champagne: ~2.5 to 4.5 grams
Dry White (e.g. Sauvignon Blanc, Chardonnay): ~3 grams
”Off Dry” (e.g. Reisling, Chenin Blanc): ~5 to 6 grams
Muscat: ~8 grams
Dry Red (e.g. Syrah, Pinot Noir, Cabernet Sav.): ~3.5 to 4 grams
Zinfindel: 4.2 grams
Dessert Wines: 12 to 14 grams
Sweet Late Harvest Wine: 20 grams
Carb Counts – Liqueurs – per jigger = 1.5 fl oz
Amaretto: 25 grams
Bailey’s Irish Cream: 11 grams
B & B Benedictine: 8 grams
Campari: 12 grams
Coffee Liqueur (e.g. Kahlua): up to 24 grams
Cointreau: 15 grams
Creme de Cacao: 22 grams
Creme de Cassis: 17 grams
Creme de Menthe: 21 grams
Grand Marnier: 10 grams
Kirsch: 9 grams
Ouzo: 16 grams
Sambuca: 17 grams
Triple Sec: 16 grams
• How to Make a Low-Carb Cocktail has lots of tips. Distilled Spirits
Gin, vodka, tequila, whiskey, and rum are distilled spirits that by definition have no carbohydrate. For more information, see Alcoholic Beverages on a Low-Carb Diet .
Carbonated mixers are either naturally carb-free and calorie-free (club soda, sparkling water, plain water) or come in diet versions ( tonic water , ginger ale , cola, lemon-lime soda such as 7-Up or Sprite). Note that tonic
water does contain sugar unless it is a diet-type. "Highballs" ( mixed drinks which are mostly mixer) made with just these mixers and liquor are easy to make sugar-free. For example:
Gin and tonic (or vodka tonic)
Jack and Coke (made with diet cola)
Scotch and soda
Seven and Seven (Segram's 7 and Diet 7-Up)
Rum and diet cola
Rye and Ginger (rye whiskey and diet ginger ale)
More About Soda Mixers at About.com's Cocktails Site
Other Non-Alcoholic Mixers
Fruit juices are common mixers. The most popular are citrus juices. Lemon and lime juices usually don't contribute too much sugar simply because usually there is not too much in any one drink. Interestingly, orange
juice doesn't have much more sugar per ounce than lemon or lime juice (3 grams vs 2 grams). there would only be two grams of sugar from orange juice . However, a Screwdriver (vodka and orange juice) could easily have
24 grams or more, depending upon the size.
Other popular juices for cocktails are pineapple juice (4 grams of carb per ounce), cranberry juice cocktail (4 grams per ounce for regular, 1 gram for light, and .2 grams for diet) and occasionally apple juice (3.5 grams per
ounce) and tomato juice (1 gram per ounce).
Simple syrup is often used to sweeten cocktails. Simple syrup is a solution of sugar in water. Although some simple syrup is equal parts sugar and water, the type used in cocktails is often two parts sugar to one part
water. This means that an ounce (two tablespoons) of simple syrup has four tablespoons of sugar dissolved in it, which is about 50 grams of carbohydrate and almost 200 calories. Substituting artificial sweetener ,
particularly in liquid form , is the only good way to get around this.
Simple syrup is often combined with lemon juice and/or lime juice to make sweet and sour mixer . You can make your own sugar-free sweet and sour mixer . Crystal Light lemon flavor can also be used, although it doesn't
taste as good.
Liqueurs are sweet flavored alcoholic beverages which are commonly used in cocktails. Liqueurs come in an array of flavors. Examples are Benedictine, Crème de cacao, Crème de menthe, and Cointreau. They always
contain sugar, and often quite a lot of it. The carb counts of some liqueurs are near the bottom of this page .
Sometimes the flavors of liqueurs can be mimicked by using other flavorings, although of course it won't taste exactly the same. For example, a drop or two of orange extract can substitute for an orange liqueur such as
Grand Marnier or Cointreau. Peppermint extract can take the place of peppermint schnapps, and so forth. A sugar substitute will then be added to replace the sweetness and enough water to make up for the amount of
Another possibility is using sugar-free syrups such as Da Vinci or Torino brand. The amount of sweetness in them is about equal to the volume -- for example, a tablespoon has about the sweetness of a little less than a
tablespoon of sugar. These syrups come in an array of flavors, even including some liqueurs -- Amaretto, Kahula, Creme de Menthe , and Irish Cream.
Still a third possibility is adding flavor by using flavored spirits such as citrus-flavored vodka.
Bitters are often used in cocktails, but usually in very small amounts of much less than a teaspoon. A tablespoon of bitters usually contains 5 to 7 grams of carb. More Information About Bitters on the About.com
Vermouth is a flavored-fortified wine which comes in sweet and dry varieties. It is in the classic martini and other cocktails. Dry vermouth contains about 1 grams of carb per ounce, whereas the sweet type contains about 4
grams per ounce. More Information About Vermouth on the About.com Cocktails Site
A first course isn't obligatory, but if you do it, keep it light with ideas like this: •A couple of seared scallops (recipe below) with a few greens and thinly-sliced vegetables
•Shrimp cocktail (Recipe for Sugar-Free/Low-Carb Cocktail Sauce) Did you know that bottled cocktail sauce can contain as much as six grams of sugar in just one tablespoon? Imagine how much you eat on a few shrimp!
This recipe can be mixed up in a couple of minutes, and each tablespoon has just one gram of sugar (from the tomato), and only six calories. This is a basic recipe that can be altered to taste - for example, horseradish
varies widely in freshness and potency, so you'll want to adjust for the type you have.
•1 cup sugar-free ketchup (I used Heinz Reduced Sugar Tomato Ketchup)
•2 tablespoons prepared horseradish
•2 teaspoons lemon juice
•1 teaspoon Worcestershire sauce
•hot sauce, such as Tabasco, to taste
Mix ingredients together, taste, and add more horseradish or hot sauce if desired. You can also add a little sweetener if that is to your taste.
Nutritional Information: Each tablespoon has 1 gram carbohydrate and 6 calories
•Smoked salmon on cucumber rounds, perhaps with a touch of creme fraiche cream cheese
All these cook quickly, and the results are sure to please: •Get a great steak, like a ribeye. Cover it will plenty of salt and pepper, and grill. Top with butter or blue cheese. Best to share rather than overstuff yourself,
especially if a rich dessert is planned.
•Filet mignon is a traditional favorite.
• Oven-Baked Salmon with Herbs is ultra-easy and succulent.
•1 salmon filet - about a pound
•2 - 4 T fresh herbs, chopped (thyme or dill is nice, but anything you like is probably good)
•1/2 teaspoon pepper
•1/2 teasoon salt (a bit more if kosher, or if fish is skinned)
•1 teaspoon oil, if that - you just need a very thin film
Prep Time: 5 minutes
Cook Time: 45 minutes
Total Time: 50 minutes
I first saw this technique used on this segment of Jacques Pepin's TV show "Fast Food My Way". He does his a bit fancier, by removing the skin. This is not necessary, unless you don't want the unsightly skin hanging
around your elegant buffet. The meat lifts right off the skin after it is done. It is a good idea to run your hand over the filet and make sure there aren't a bunch of bones, but frankly I don't always do that either - I figure
people can pick out their own bones. If you do pick out the bones, it makes it easier if you drape the filet over something convex like a bowl - they stick right out when you position this fish this way.
1. Heat the oven to 200 F. (not a typo)
2. Chop up the herb, and mix it with the salt and pepper. I happen to have lemon thyme in my garden, and it is my favorite for fish, but regular thyme or any herb you like works fine -- even parsley. If you want to use more,
that's fine, and sometimes I mix in a a tablespoon or so of sesame seeds.
2. Smear the oil on an oven-proof serving platter, and put the fish on top. If the filet is skinned, put some salt and pepper on both sides, otherwise just put the fish skin side down and season the top. I usually run my oily
hand from the platter-smearing over the fish so the seasoning will stick a bit better.
3. Bake for about 40 to 45 minutes, until salmon flakes. You won't believe how good it is. I usually serve it with a sort of homemade tartar sauce mixing mayonnaise, lemon zest and juice, some of the same herb I used on
the fish, capers, and a very small amount of hot sauce.
Nutritional Information: Figuring three servings per pound, each has zero carbs, 30 grams of protein, and 230 calories.
•If your sweetheart is a chicken fan, get boneless skinless breasts or soak regular chicken breasts in salt water for a couple of hours. The idea is not to have dried-out chicken. One idea: Marinate in some olive oil with garlic
and fresh herbs mushed up in it, and before pan frying, wrap in prosciutto.
•Or try easy and elegant Chicken Marsala.
1 lb. boneless skinless chicken breasts
1 small onion
1 cup mushroom slices
3 T (or so) olive oil
1/2 cup dry Marsala wine
2 T minced Italian (flat leaf) parsley
Chicken broth or Better than Bouillon
Prep Time: 20 minutes
Total Time: 20 minutes
1. If desired, pound chicken between two pieces of wax paper or plastic (use anything from an old wine bottle to a small heavy pot for this). Season chicken with salt and pepper.
2. Heat oil in skillet and add chicken. Cook until done, remove, and cover with foil.
3. Add onion and mushrooms, cook until soft. Add wine to pan and cook for 1 to 2 minutes.
4. At this point, judge the amount of liquid for sauce for chicken. If you need more, add a bit of broth. Taste, and adjust seasonings. If it needs more salt, this is a good place to add a little Better Than Bouillon, if you have
it, for the chicken flavor and salt.
5. Pour vegetables and sauce over chicken, and sprinkle with parsley.
Nutritional Information: This can make 3 or 4 servings. For 3 servings each has 3 grams effective carbohydrate plus one gram fiber, 36 grams protein, and 336 calories.
• Pan seared scallops are elegant, easy, quick cooking, and delicious -- what more could you want?
Any simple vegetable dishes you like are good choices. Consider dressing them up with a sprinkle of nuts or herbs. Ideas: •Dress up a simple green salad with cut up fruit such as melon, apple, or strawberries and an olive
• Oven-Roasted Asparagus, or other roasted vegetables are easy and delicious -- the dry heat concentrates the flavors.
•Saute mushrooms and garlic, and then add some wine and cream, and cook for a couple of minutes.
•Gussy up mashed cauliflower with cheese and chives or chopped green onions.
•More Vegetable Ideas http://lowcarbdiets.about.com/od/vegetabledishes/
For most, chocolate is a Valentines Day "must." I've got lots of chocolate recipes.
Here are some favorites: • Low-Carb Chocolate Mousse
• Dip strawberries or other fruit in Chocolate Ganache
• Low-Carb Miracle Brownies
• Chocolate Pecan Torte
• All the Chocolate Recipes
•All the Low-Carb Dessert Recipeshttp://lowcarbdiets.about.com/od/desserts/
MORE TIPS... WWW.PROTHINSPO.COM
|GETTING THROUGH VALENTINE'S DAY WITHOUT TO MUCH DAMAGE TO OUR LIFESTYLE GOALS.....
1. Keep in mind that Valentine's Day is a day for romance! There are more ways than just expensive candy-
filled hearts to celebrate. Try flowers, perfume maybe a teddy bear... of course jewelery isn't edible either. You
can always tell someone that you are allergic to chocolate... If someone tells you that they know you and you
are not... Tell them that it is a new allergy. "when I eat chocolate lately I have an allergic reaction so I am
staying away from it right now, but thank you anyway".
2. If you celebrate by dining out, try to make wise food choices. Before ordering the triple-cheese enchiladas
dipped in double queso, consider those luscious (and healthier) chicken fajitas. Don't allow hunger to rule
over your good health sense! Dessert? Strawberries, of course! And yes, even ones dipped in DARK
chocolate are great for topping off the meal. Dark chocolate has health benefits.. antioxidants!
3. It is totally okay to enjoy a couple of Valentine treats. Allow for them by planning ahead. Remember, all rice
cakes and no tasty treats makes Dieting Jane discontent.... take a bite... be like a wine tester. Suck the sweet,
chew it slow and enjoy it, a bite won't kill you. Keep it down to 2-3 bites.
You can eat your sweets and use a techniques used just like wine testers... They sip, swirl, suck and spit.....
Doesn't seem like a great way to spend Valentine's Day though, I suggest just treating yourself to the 2-3
bites, eating them slowly is the trick. Let it melt in your mouth, every bite should take moments to finish.
You will notice that after the 3rd one you feel satisfied.
4. Watch the alcoholic drinks. These puppies are loaded in more ways than one.
5. If you over-indulge, get right back on your fitness plan on the 15th.
6. Before you go out to eat, try some fiber mixed in a glass of water before you go. This way you will feel fuller,
eat less and the higher fat foods will not stick, the fiber pushes out the bad saturated fats.
7. Use the Crave Control while on your date, it is mouth spray keeps your mouth smelling good and yeah, it
gives you a burst of energy and has an appetite suppressant.( click here to read more.)
Same goes for the Hoodia lollypop you can pull it out instead of desert in the car...as a treat.. with the hoodia
help! If you don't have these secret tools .... Get some they work, they work fast and they are super
8. Don't binge!! That is really important. This is like a dog chasing it's tail... Stay strong and follow baby steps.
9. Wear a bracelet to dinner that you know when you put it on, is a reminder of your goals. The idea is to find a
focus point you can see on the hand you eat with. So if you are right handed, find something a ring or bracelet
or even take a pen and make a dot somewhere on your hand, if your lefty to it on the left.
The idea is to keep it in eye site on the hand that eats and drinks, and not to be obvious about it.
10. Watch your portions. Take your fist, look at it... this is the size of your stomach.
Yeah, it fits more, but.. Now think of this visual as your body....
think about the suitcase that fits more and you have to sit on it to close it and then it pops open and throws all
your cloths and belongings out into the airport at the worst time...
If you are wearing something sexy and tight..... after a huge meal you are looking like that stuffed suitcase.
Think about packing light. Just like travel, your body is your suitcase. Pack light and travel easy.
Think about it...
Happy Valentine's Day! Enjoy your day and may it be filled with magic!
A red heart-shaped box is symbolic of Valentine's Day, but all that chocolate candy inside of the box is the last
thing a healthy heart needs! ~~ Quote by Ima Balloonpopper
But hark! Who can resist those tiny pastel-colored candy hearts? Those creamy chocolate-filled hearts?
Those luscious strawberries dipped in white and dark chocolate?
If you started dieting at the beginning of this year, you're probably ready to run to the nearest cupcake factory
and do very bad things once you get there. So if you've been good thus far, congratulations! You have a good
reason to be proud! You've accomplished so much in this new year AND WE HAVE JUST BEGUN!!
But, day by day we have a new diet demon that's quickly approaching over the horizon. This demon is dressed
so innocently, camouflaged in wings and bearing the body of a cherub. Cupid. Yes, Cupid is so cute! So
innocent looking. But…look again. Innocent Cupid is holding a nifty bow and razor-sharp arrow set. Some
people will tell you fairy tales, of how Cupid uses these items as love tools, to connect two lovers. OF COURSE
HE NEEDS A BOW AND ARROW... A WEAPON OF CHOICE FOR GETTING LOVERS TOGETHER....
here are some more things to help you get through...
With Valentine’s being the busiest night to eat out of the year, bad dining decisions will be cluttering the
menus of America this Thursday, tempting you to eat yourself into a food coma and out of a wild night with
This year, you have two options: You can eat haphazardly and absorb 2,000 calories during dinner and end
your night before it ever really begins, or you can indulge smartly!!!
|Alcohols have different calorie and alcohol levels. The source
of the sugar determines the type of alcohol. Wine comes from
grapes and beer comes from hops. One-ounce wine has 17 to
29 calories and one-ounce of beer has 11 to 14 calories.
Q. Why does drinking alcohol make it harder for you to lose
A. Yes for three bloody good reasons.
First, is how the body absorbs alcohol. All other foods and
drinks are digested, converted and transported to cells and
tissues. Alcohol’s empty calories go directly to the blood
Note: Empty calories are calories with little or no nutritional
Second, is how alcohol has 7 calories per gram that must be
worked off or stored as fat and you’re most likely not heading
to the gym. It takes as few as three drinks to cause a hangover.
The average symptoms of a hangover: headache, fatigue,
dehydration, and nervousness. Try working out while feeling
Third, is how alcohol impairs the your metabolism. Your basal
metabolic rate will decline, making it even harder to lose
Two beers or two glasses of wine each day, is about 1,400
calories per week, or about 73,000 calories per year and unless
those calories are burned off you will gain 20 lbs!
Remember, weight loss is a simple formula. You must burn
more calories than you consume, and 3,500 burned calories
equals one pound of weight loss.