simple - wordpress.com€¦ · simple low glycemic, keto, low carb soft & chewy chocolate chip...
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SIMPLE Low Glycemic,
Keto, Low
Carb
Soft & Chewy
Chocolate Chip
Cookie Recipe
Delicious KETO
MINT Chocolate
FAT BOMBS
SUGAR ALCOHOLS:
THE EFFECT ON
BLOOD SUGAR
LEVELS
Featured Story: The Flower
Low Carb Stuffed
Pepper Soup!
WINTER 2019
2
Low Carb Magazine SIMPLE
3
Featured Story The Flower 7
HEALTH 6 Ways to Start Losing Weight 13
Sugar Alcohols – Quick Facts 9
Sugar Alcohols: The Effect on
Blood Sugar Levels 17
Diabetes Management: Glycemic
Index 30
LOW CARB RECIPES Keto Italian Stuffed Peppers 33
Low Carb Mint Tea Hot
Chocolate 27
Keto Mint Chocolate Fat Bombs
23
Keto Collagen Diabetic Chocolate Chip Cookies 20
Low Carb Stuffed Bell Pepper
Soup 8
Contents
FRUITS & VEGETABLES Bell Peppers 24
SEEDS & NUTS Another Keto Approved
“Nut” – Pine Nuts 26
4
Editor Lyn
Contributor Sarah
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Carb Magazine does not include
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digital edition of SIMPLE Low
Carb Magazine. Buttons
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click the buttons to learn more.
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Featured
7
The Flower A story by the
editor.
26
Pine Nuts Another keto approved nut.
17
Sugar Alcohols The effect on blood
sugar levels.
15
Lily’s Chocolate Chips An exciting closer look at the
ingredients.
6
Low Carb Diet Life Membership
(Coming Soon)
DINNER? What’s For
7
This edition of SIMPLE was inspired by:
For those of you that know the
editor, you know that she has a
health care background. At one
point, she knew absolutely nothing about gardening…
The Flower
The Garden, p13
Live & Learn, p21
Giving Up, p 25
Hope, p25
Disappointment, p25
Shocked & Amazed, p37
The End, p40
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Ingredients: ½ lb. Ground Beef
½ lb. Ground Pork
Breakfast Sausage
32 oz. Chicken Broth
2 c. Riced Cauliflower
1-2 c. Tomato Sauce
10 oz. Spicy Diced
Tomato Chiles
(optional)
1 c. Chopped Bell
Peppers
½ c. Chopped Yellow
Onions
½ tsp. Minced Garlic
Seasoning Salt
Stuffed Bell Pepper Soup
Low Carb
1. Mix seasoning salt with ground beef and ground
breakfast pork sausage. Cook meat mixture in a skillet.
Then, drain & set aside.
2. Using a medium pot, bring chicken broth, tomato sauce,
tomatoes, bell peppers, onions and minced garlic to a
boil.
3. Add cooked meat and riced cauliflower and lower heat.
4. Simmer for 10-15 minutes. Serve while hot.
Preparation:
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SUGAR ALCOHOLS
❖ Occur naturally in foods and plants like fruits.
❖ Do not cause sudden increases in blood sugar.
❖ Convert to glucose more slowly than sugar.
❖ Require little or no insulin to metabolize.
❖ Chemically resemble both sugar and alcohol.
❖ Do not contain the chemical found in alcoholic
beverages.
Quick Facts!
Sugar alcohols are used to sweetened sugar-free low carb desserts.
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The Garden
Well, I panicked
because they were
starting to do their own
thing. Trying to get
things under control, I
bought some wooden
stakes and tried to help
them stand up right.
This was an epic fail!
The green beans died.
Last year, I decided to
plant my own vegetable
“garden”…inside the
house. I started
growing them inside
the house because the
weather was still cool.
The garden turned out
to be a fascinating
dissappointment.
The green bean
plants grew tall and
lanky. Then, at some
point, they somehow
sprouted extra vines
and started hooking
themselves to my
ivory plant in an
effort to keep
themselves upright.
This looks like
the green bean
plant that
hooked itself to
the nearby ivory
plant.
11
Eat Healthy, Lose Weight & Feel Good!
Get Started
▪ 30 Meal Ideas
▪ Grocery List
▪ Food Guides
▪ Drink Guides
▪ Snack Guides
▪ MCT Oil Recipes
▪ Free Meal Planner
“Losing weight & keeping it off is about eating
moderately and finding good substitutes for
some of your favorite foods.”
Take The 30-Day Weight Loss Challenge:
12
Kitch·en /kiCH(ə)n/ noun
A gathering place for
friends and family where
low carb food is prepared
and cooked.
COOKING
In The Kitchen
13
Learn More
Side Mounted Silver
Refrigerator (includes delivery, hookup, haul away)
6 Ways to
Start Losing
Weight
1. Stay hydrated.
2. Eat only when
you are hungry.
3. Stop eating when
you are full.
4. Grocery shop
when you are full.
5. Make a list.
6. Avoid buying
things that you
should not eat.
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Hydrate Water is one
of the five
macronutrients
required in
our diet.
15
A Closer Look At Lily’s Dark
Chocolate Baking Chips
Stevia Stevia is a zero-calorie, no carb sweetener made of steviol glycosides. Extracted from the leaves of the stevia rebaudiana plant, leaves are bittersweet which blends well with cacao powder. Steviol glycosides have 200 – 300 times the sweetness of sugar. Research shows that stevia lowers blood sugars lowers blood pressure, and act as a diuretic.
Inulin Several studies suggest that inulin may improve blood sugar levels in people with diabetes and prediabetes. Another study found that it decreased fat in the liver of prediabetics. And lastly, inulin promotes a healthy intestinal flora balance. Therefore, inulin can help improve digestion and overall gut health.
Erythritol Erythritol is created when a type of yeast ferments glucose from corn or wheat starch. The final product contains only about 6% of the calories of sugar and yet retains 70% of its sweetness. About 90% of erythritol bypasses the intestinal tract. Instead it is excreted unchanged in the urine. Therefore, the gas and bloating side effects are limited significantly.
“My blood sugar is only 86!” This is what one customer reported to Low Carb Diet Life after eating the Keto Collagen Sugar-Free Chocolate Chip Cookies! Everyone’s pancreas may function differently, but this person had not taken any insulin. With a closer look at some of the ingredients, it is not surprising to hear such a report.
Ingredients: Unsweetened Cocoa, Erythritol, Inulin, Organic
Soy Lecithin, Vanilla Extract, Stevia Extract
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No-Sugar Added Dark
Chocolate Chips
Try It!
“Excellent
choice for
people on a
low carb,
keto and
diabetic
diets!”
Lily’s Sugar-Free
Chocolate Chips!
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Sugar
Alcohols
Relative
Sweetness
Glycemic
Index
Maximum Non-
Laxative Dose Erythritol 60-80% 0 0.66-1.0+ Glycerol 60% 3 ? HSH* 40–90% 35 ? Isomalt 45-65% 2-9 0.3 Lactitol 30-40% 5-6 0.34 Maltitol 90% 35-52 0.3 Mannitol 40-70% 0 0.3 Sorbitol 40-70% 9 0.17-0.24 Xylitol 100% 12-13 0.3-0.42
* Hydrogenated Starch Hydrolysates - Wikipedia – Sugar Alcohols
If you are on a keto diet, a low carb diet, or a diabetic diet you are likely eating foods prepared with one or more sugar-free ingredients that may contain sugar alcohol. Since artificial sweeteners do not contain carbohydrates, they do not affect blood sugar levels. On the other hand, some sugar alcohols can have an affect your blood sugar levels.
Erythritol has a
zero GI score with
60-80% relative
sweetness. In
addition, research
indicates that when
compared with some
other sugar
alcohols, you can
eat twice as much
erythritol before it
induces any
gastrointestinal
issues. Sugar
alcohols can affect
your blood sugar
levels and keto diet
differently.
The influence sugar alcohols exert on your blood sugar levels will be discussed in terms of their glycemic index (GI) score. Knowing the glycemic index score of the different sugar alcohols can help you better manage your Type II diabetes. Foods with a GI score of 0 will have no affect on blood sugar levels while foods with a GI score of 100 will have a high impact.
Sugar Alcohols: The Effect on Blood Sugar Levels
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Chocolate Chip Cookies
Keto Collagen Diabetic
Deliciously Soft, Almond Flour
Cookies Made with Sugar-Free Low
Glycemic Chocolate Chips
LOW GLYCEMIC
19
SHOP
KitchenAid Classic Plus, 4.5-Qt.
Tilt-Head Stand Mixer, Silver
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Keto Collagen
Chocolate Chip
Cookies Oven: 355 | Bake: 10 Minutes
Makes: 6 Cookies
½ c. Almond Flour
½ tsp. Monk Fruit in The Raw
1 Tsp. Knox Gelatin
1/8 Tsp. Baking Powder
2 Tbsp. Lily’s Sugar-Free
Chocolate Chips
1 Tbsp. Almond Butter (No Salt,
No Sugar)
1 Tbsp. Fat Free Cream Cheese
1 Tbsp. Salted Butter
½ Tsp. Vanilla Extract
Try It
Preparation:
1. Add dry ingredients to a small
mixing bowl excluding the sugar-
free chocolate chips. Stir until well-
blended.
2. The chocolate chips will melt
and form a chocolatey
swirl/colored cookie if added before
the warm ingredients.
3. Next, add creamy almond butter,
fat free cream cheese, salted butter,
vanilla extract and warm
unsweetened almond milk. Stir
until a dough is formed.
4. Roll into 6 balls. Place on cookie
sheet and then flatten into half
inch thickness.
5. Place in preheated oven and
bake for 10 minutes. Remove and
let cool for 5 minutes.
Learn More
Cuisinart Mixing Bowl Set of 3
21
Then, there were the radishes! While trying to do some
research on YouTube, I noticed a video entitled: How To Grow Radishes & Not Just Stems. At the time, I
remember thinking to myself, “what a ridiculous title
and why on earth would I take advice from someone
who at one time could only grow stems.”
About a week later, the “radishes” had already started
growing and I was needing to transfer them to a larger
pot. As I tried to carefully repot the radishes, I
completely uprooted one of them! To my utter
surprise, it was just a stem – no radish at the end!
Completely dumbfounded, I decided to check a few
more…not one radish in the whole pot! I nearly cried
laughing at myself as I remembered the name of the
video I refused to watch earlier - How To Grow Radishes & Not Just Stems. We live and we learn.
Live & Learn…
22
MONK FRUIT IN THE RAW
Monk Fruit is not a sugar alcohol. It is a delicious tasting
zero-calorie sweetener. It does not cause gastrointestinal
gas or bloating and it has a zero glycemic index.
Try It
23
½ c. Almond Flour
½ Tsp. Knox Gelatin
1 Tbsp. 100% Cacao Powder
½ tsp. Monk Fruit in The Raw
1 Tbsp. Almond Butter (No Salt,
No Sugar)
1 Tbsp. Fat Free Cream Cheese
1 Tbsp. Salted Butter
½ Tsp. Peppermint Extract
¼ Tsp. Vanilla Extract
½ Tsp. Hot Water (to activate the
gelatin)
Try It
Mint Chocolate
Fat Bombs Makes: 6 Fat Bombs
Preparation: 1. Add all the dry ingredients to
a small mixing bowl. Stir
until well blended.
2. Next, add the almond butter,
cream cheese, salted butter,
peppermint extract and
vanilla extract. Stir until a
paste is formed.
3. Using a tablespoon, scoop
the mix and roll it into balls.
4. Place the fat bomb balls on a
small cookie sheet.
5. Refrigerate for an hour to let
the flavors merge or eat right
away.
6. Store remaining fat bombs in
the refrigerator.
Keto
24
The most common colors of bell peppers
are green, yellow, orange and
red. However, bell peppers come in
many additional color varieties including
brown, white, light purple or dark
purple. While bell peppers are botanical
fruit berries, most people cook and use
them like vegetables, herbs, or spices.
Bell Peppers Botanical Fruit Berries
Bell Pepper Photo By Luc Viatour
25
Giving Up After a while, I just gave up! Everything had
died for one reason or another except for
what was suppose to be a bell pepper plant.
Even though it looked healthy, I was
discouraged and gave up on the possibility
of it bearing any fruit. I just left it outside
with no expectations.
Hope One morning I looked out the bathroom
window and noticed a flower on the plant! I
was fascinated that a flower had sprouted,
when it was suppose to be a bell pepper
plant. So, I went outside to have a look and
snapped a picture to see what else might
happen.
Dissappointment
The next day, I went outside excited to see
if more flowers had bloomed. Well, I was
disappointed because the crazy thing had
closed up?! Ugh! I was done with this “bell
pepper” plant once again! Or, so I thought.
26
Nutrition Facts Amount Per 1 oz (167 kernels)
Calories: 191
• Fat: 19g
• Sodium: 0.6mg
Carbohydrates: 3.7g
• Fiber: 1.1g
• Sugars: 1g
• Protein: 3.9g
PINE NUTS are the edible seeds
of pine trees. They are high in
vitamin E, vitamin K, copper,
iron, potassium, calcium and
manganese, all of which are
beneficial to the cardiovascular
system. They contain pinolenic
acid, which researchers found to
trigger hunger suppressant
hormones in the gut. Like other
nuts, pine nuts contain
monounsaturated fats which are
linked to lower cholesterol levels
and a lower risk of having a
heart attack.
Photo By GFDL, CC BY-SA 3.0
27
MINT-TEA HOT CHOCOLATE
INGREDIENTS: 1 C.
UNSWEETENED
ALMOND MILK
____
1 TBSP. CACAO
POWDER
____
1 MINT TEA
BAG
____
1 TBSP.
SUGAR-FREE
VANILLA
COFFEE
CREAMER
Photo by Yeh Xintong
LOW CARB
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Photo by Drew Coffman
Winter was made for hot coffee, warm blankets, and
good books!
29
✓ ONLINE VIETNAMESE
LANGUAGE COURSE
✓ VIETNAMESE-ENGLISH
CHILDREN’S BOOKS
✓ VIETNAMESE FLASHCARDS
TO BUILD VOCABULARY
LEARN A
NEW
LANGUAGE…
VIETNAMESENOTES.COM
@VIETNAMESENOTES
VIETNAMESE NOTES
30
The glycemic index (GI) score is a number used by diabetics to rank carbohydrates in foods according to how they affect blood glucose levels. Glucose has a GI score of 100. For a diabetic taking insulin or other medicine used to lower blood sugar levels, a carbohydrate with a GI value of 55 or less is considered a low GI value. With that said, foods with a 55 GI is considered high for a person on a low carb diet.
Glycemic Index Scores Glucose 100+ Potato 78+/-
White Bread 75+/- Wheat Bread 74+/- White Rice 73+/- Brown Rice 68+/-
Sucrose 65+/- Popcorn 65+/- Honey 61+/-
Potato Chips 56+/- Pineapple 59+/- Banana 51+/- Mango 51+/- Orange 43+/-
Milk 39+/- Apple 36+/-
Soy Milk 34+/- Chickpeas 28+/-
Kidney Beans 24+/- Soya Beans 16+/-
Fructose 15+/- Erythritol 0
American Diabetes Association, 2008
GLYCEMIC INDEX
31
50 Piece Hot Coffee Cups With Stirrers & Lids – 12 oz
Learn More
32
@thelowcarbdietlife
STUFFED P
E
P
P
E
R
S
Keto Italian
Made with riced cauliflower.
33
Oven: 400 | Bake: 45 Mins
Ingredients:
4 Medium Bell Peppers
1 lb. Pork Breakfast Sausage
1 c. Riced Cauliflower
½ Medium Yellow Onion
1 tsp. Minced Garlic
1 tsp. Italian Seasoning Blend
1-2 c. Unsweetened Tomato Sauce
1-2 c. Shredded Italian Cheese Blend
1
PREPARE THE STUFFING
• Using a skillet, cook the pork
breakfast sausage, chopped onions,
garlic, and Italian seasoning blend.
Drain excess oil from meat.
• Add riced cauliflower.
STUFFED PEPPERS Keto Italian
34
2
PREPARE THE
BELL PEPPER
• Slice the tops off
the bell pepper,
place in a small
pan. Fill bottom
with one cup of
tomato sauce and
then set aside for
stuffing.
3
STUFF THE
BELL PEPPER
• Pour remaining
one cup of
tomato sauce
over bell peppers
and top with
cheese. Cover
with a tight
fitting foil paper
and place in the
oven.
35
4
REMOVE FROM
OVEN & EAT
• Bell peppers are
95% water, so
the stuffed bell
peppers will be
juicy and the
riced cauliflower
will be cooked.
Purple Bell Pepper By Forest & Kim Starr
Black Bell Pepper By Frank Fox
36
LEARN MORE
Electrolux Titanium Front
Loader Washer & Dryer
37
Shocked & Amazed
After a few days, I went
outside and found this
little guy.
I was about as shocked
as when I discovered
that no radishes had
grown, just the stems.
I was so shocked to see
that the flower had closed
up and turned into a little
baby bell pepper!
38
LEARN MORE
Tired of Going to
the Gym?
Stay Home,
Sleep In!
39
Shop Now
Keto Approved
Low Carb
High Fat
19g
fats
high-fat, low carb
Image by National Institute of Korean Language
Healthy
KETO SNACK!
3.7g
carbs
3.9g
protein
1.1g
fiber
191
calories
40
The green bell pepper variety
is lower in carbs than its
sweeter more colorful
cousins. They are a very rich
source of vitamin C. This is
great for people on the Keto
Diet because collagen and
Vitamin C work together.
Since Vitamin C is not stored
in the body, we must get
enough vitamin C in our diet
every day to keep our skin,
hair, nails and teeth strong.
THE
END
Website
We hope you have
enjoyed this issue
of SIMPLE.
About Us
Work with Us
41
Sources
Bell Pepper Photo By Luc Viatour
https://commons.wikimedia.org/wiki/File:Poivrons_Luc_Viatour.jpg
Pine Nut (Seeds) By National Institute of Korean Language -
https://commons.wikimedia.org/w/index.php?curid=54784498
Pine Nut (Measurements) By GFDL, CC BY-SA 3.0,
https://commons.wikimedia.org/w/index.php?curid=1109869
Black Bell Pepper Photo By Frank Fox
https://commons.wikimedia.org/wiki/File:Black_Bell_Peppers.jpg
Purple Bell Pepper Photo Forest & Kim Starr
http://www.starrenvironmental.com/
https://www.familyhealthdiary.co.nz/health-benefits-pine-nuts/
https://www.nutrition-and-you.com/pine-nuts.html
https://www.ynhh.org/services/nutrition/sugar-alcohol.aspx
https://en.wikipedia.org/wiki/Sugar_alcohol
https://www.medicalnewstoday.com/articles/318593.php#4
https://www.medicalnewstoday.com/articles/319837.php
https://www.healthline.com/nutrition/erythritol#section2
www.glycemicindex.com