23rd Nov 2010

Take Time to Savor the Turkey

On behalf of the physicians and staff at MacArthur OB/GYN, we would like to wish each and everyone a Happy Thanksgiving and safe traveling for those that will be on the road. Throughout this weekend of celebrating try to remember these tips:

  • Be respectful to those who are cooking- eat slowly and savor every bite (make sure you tell the cooks that the food is delicious)

  • Don’t increase the belt notches- try to make fat substitutions by using low-fat or fat-free products

  • Limit wall climbing and hyperactivity by lowering sugar consumption

  • Limit falling asleep in front of the football games after eating by taking a brisk walk

  • Keep your cells from shrinking and drink plenty of water

  • Sneak in healthier snack choices with traditional ones so as not to put people in a sugar coma

I would like to challenge everyone this holiday weekend and see how many of us can keep the number that shows up on the scale the same. Let me know how your scale held up over this holiday weekend. Please feel free to share your healthier recipes with us on Facebook or in the comment section in the blog. We would love to hear about your holiday successes, and failures, what worked and what did not. All comments, challenge results, successes, failures or recipes can be posted on Facebook or the comment section in the blog. As promised, here are a couple of awesome dessert substitutions. Dr. Livingston sampled the pumpkin soufflé and loved it. I make the apples frequently as a side dish and the kids love it. Enjoy!

Pumpkin Soufflé

2 whole eggs
2 egg whites
1 ¼ cups canned pumpkin
¼ cup sugar substitute
1 tsp ground cinnamon
¼ tsp ground allspice
½ tsp ground nutmeg
1/14 cup fat free evaporated milk
½ tsp vanilla extract
Fat-free whipped topping

Preheat oven to 350 degrees. Lightly spray 8 4 ounce ramekins or custard dishes with nonstick cooking spray. In a medium bowl, lightly beat eggs and egg whites. Add the pumpkin and mix well. Blend in the sugar substitute, cinnamon, allspice, nutmeg, evaporated milk and vanilla. Fill each custard dish with ½ cup of the mixture. Place the custard dishes in a baking dish. Add enough warm water to pan to cover 2/3 of custard dishes. Bake at least 40 minutes or until knife inserted in the center of the custard comes out clean. Remove from over. Serve warm and top with a dollop of the fat-free whipped topping if desired. Serves 8.

Nutritional Information Per Serving:
66 Calories
2 grams fat
7 grams carbohydrate
5 grams protein

Adapted from www.southbeachdiet.com.

Microwave Cinnamon Apple Slices

8 tart apples (Granny Smith, Rome, Winesap) peeled, cored and sliced
4 tbsp water
3 packets sugar-free apple cider flavored drink mix
1 tsp ground cinnamon
Artificial sugar to taste

Combine all ingredients and place in a casserole lightly coated with nonfat cooking spray. Toss. Cover with waxed paper and microwave on high until tender. Stir every minute or so. Let stand for about 2 minutes before serving. Can be served hot or cold.

Nutritional Information Per Serving:
80 Calories
19 grams carbohydrate

Adapted from www.southbeachdiet.com.
19th Nov 2010

Slothful Savoring

When you sit down at the dinner table, remember to eat slowly and savor every bite. I tell patients it takes about 20-30 minutes after you put food in your stomach for your brain to know that you put something there.

I also like to have a “snack” before lunch and dinner for this very reason. I’m usually starving before these meals. Sometimes my lunch is a whole 5 minutes long. If I’m really hungry I can put away a lot of food in that short period of time. I try to eat yogurt or a piece of fruit on the way home for the same reason. Otherwise I have the potential to empty out my pantry as I’m fixing the evening meal. Our stomach has the capacity to hold only about 1 quart. Our stomach can be stretched to around twice that size when we over stuff it. When we eat slowly the tendency is to not over stuff the stomach.

Think about the last time you went to a nice restaurant (the kind you don’t take your kids). The kind of restaurant where staff escorts you to your table and they are not running. Where you have to review the menu for a few minutes before ordering because you don’t know it by heart. Where you order your favorite beverage and actually get to sip it out of the glass instead of a straw. You order an appetizer, then about 20 minutes later your salad or soup arrives, then 20 minutes later your entrée. About half way through your entrée you are nicely full, not stuffed, and are asking for the all too popular…doggie bag. You have not even thought about the dessert yet!

Your holiday meal, or any meal, should be approached with the same respect. Besides, if you do any of the meal preparation for the holidays, you spend a lot of time organizing and preparing that meal. You serve all the wonderful food then step out of the way, so as not to get run over or lose a hand. You watch from a safe distance as this meal is devoured in a matter of seconds then it is time to clean it up. Meanwhile everyone else is reclined somewhere complaining how miserably full they are. Take your time and savor the flavor from each bite, chewing thoroughly, not simply swallowing. This will at least show the cooks how much you appreciate their time and effort.

Try these recipe substitutions to make your dish healthier:

Recipe Substitution
1 whole egg 2 egg whites
¼ cup liquid egg product
Sour Cream Low-fat or fat-free sour cream
Low-fat or fat free plain yogurt
Milk Skim milk
Heavy cream (not for whipping) 2 tbsp. flour whisked into 2 cups skim milk
Whipped cream Non-fat whipped products
Cheese Low-fat or fat-free varieties
Granulated sugar Sugar substitutes
Mayonnaise Low-fat or non-fat varieties
Creamed soups Low-fat or fat-free
Gravy with flour or corn starch Substitute flour/cornstarch with a little arrowroot
Cooking oil Equivalent measurements then add a little extra applesauce

Here are a couple of side recipes to try. Both are really good. I really love these sweet potatoes. Watch for next blog coming out shortly. I will have a couple of desserts for you.

Maple-Roasted Sweet Potatoes

2 ½ pounds sweet potatoes cut into chunks
1/3 cup sugar-free maple syrup
2 tbsp light butter
1 tbsp lemon juice

Preheat oven to 400°F. Place potatoes in a single layer in a 9x13 inch glass baking dish. In a small bowl, combine maple syrup, butter, lemon juice, Pour mixture over the sweet potatoes and toss to coat. Cover and bake for about 15 minutes. Uncover, stir, and continue cooking for about 45 minutes more until potatoes are tender; stirring about every 15 minutes until they start to brown. Serves 12.

Nutritional Information per Serving:
Calories 96
Saturated fat 1 gram
Total fat 2 grams
Carbohydrates 19 grams

Adapted from www.everydayhealth.com

Quick Creamed Spinach

1 bag (1 pound) frozen spinach leaves, thawed
4 ounces fat-free cream cheese
¾ cup skim milk
Nonstick cooking spray
1 small onion, finely chopped
Pinch ground nutmeg
¼ cup shredded or grated Parmesan cheese

Salt and pepper to taste. After thawing spinach, drain reserving 2 tablespoons of juice. In medium saucepan over low heat, combine the cream cheese, milk, and spinach juice. Simmer and stir, breaking up the cheese. The mixture will not be smooth. Remove from heat and add the nutmeg. In medium saucepan, sprayed with nonstick cooking spray, cook onion until soft over medium heat. Add spinach, salt and pepper and mix. Add milk mixture and stir to mix. Transfer to small casserole coated with nonstick cooking spray. Top with Parmesan cheese. Cook in over at 350 degrees until warmed through. Serves 4.

Nutritional Information Per Serving:
Calories 145
Total fat 7 grams
Carbohydrates 7 grams
11 grams protein

Adapted from www.southbeachdiet.com.
16th Nov 2010

Turkeys Are Made For Stuffing – People Are Not

The holiday season is jammed packed with many opportunities to enjoy great food, family and friends. We also tend to break out all those wonderful food items from fundraisers our kids, neighbor’s kids and work-place kids sold at the start of the school year. My freezer has several various kinds of cookie dough, apple strudel and cinnamon braids bought from various fundraisers. Not to mention all the wonderful items I bake during this season; breads, cookies, candies, etc.

So, with all these wonderful items within easy reach or nagging at us from the dark depths of the freezer, how can we enjoy this holiday season without gaining the proverbial 7-10 pounds? Approximately 2/3 of Americans are overweight or obese. Studies show that those whose weight, or body mass index (BMI), is in the normal range gain less during the holiday season than those whose weight or BMI is greater than normal. Regardless, we do not work to lose those gained pounds which tend to accumulate over the years putting us at risk for being overweight or obese in the future.

My family tends to congregate at my house and leaves their left-over goodies there as well, filling my available refrigerator space with items that are just screaming to be consumed. We do have a standing rule: the hostess plans the menu. This gives me some control over what is served. We each, of course, have our special dishes that we like to prepare. I know what each person will bring and I fill in the blanks ensuring the meal is balanced, provides some healthy alternatives as well and making sure there is something for everyone.

Here are some menu planning tips:

  • Make a conscious effort to limit high fat items. Fat and calories are easily hidden in foods such as:

      • Fried foods

      • Cream-based soups

      • Casseroles

      • Cheese-filled items

      • Gravy

      • Baked good

      • Pastries

      • Pies

      • Processed meats such as salami or sausages


  • Add steamed vegetables to the menu

  • Serve low-fat deli meats

  • Serve sweet potatoes instead of white potatoes

  • Try a wild rice stuffing instead of cornbread or bread stuffing or the boxed variety

  • Serve 100% whole grain rolls in place of the traditional white rolls.

  • Watch sugar consumption. When you binge on items high in sugar you crave more sugar and your body slows down.

  • Take a walk as exercise burns calories.

I will give you some recipe substitutions in the next posting so watch the website closely. I will also post some recipes for some of our traditional favorites. If you have a favorite recipe, and want to know how to make it healthier, feel free to post it on Facebook. You may wish to ask for a specific recipe as well. Here is a recipe for the traditional green bean casserole. I was pleasantly surprised at how good this was. I used fresh green beans but canned or frozen should work fine as well.

Fresh Green Bean Casserole

1 ½ pounds green beans
2 tbsp. light butter
3 tbsp. flour
1 tbsp. dry ranch salad dressing mix
¼ tsp. white pepper
1 ½ cups skim milk
1 cup chopped onion
2 cloves minced garlic
1 ½ cups sliced mushrooms
1 cup whole wheat bread crumbs (1 1/3 slices)

Preheat oven to 375° F. Cook green beans until tender-crisp, drain, set aside. White sauce: In saucepan melt butter. Stir in flour and dry ranch dressing mix, and pepper. Stir in milk. Cook and stir with a wire whisk over medium heat until thickened and bubbly. Remove from heat. In saucepan, that is heated and coated with nonstick cooking spray, cook onion and garlic until onion is tender. Remove half the onion mixture and set aside. Add the mushrooms and cook until tender. In a 2 quart casserole combine the green beans, mushroom mixture and white sauce. In small bowl add the bread crumbs to the reserved onions. Sprinkle over the green bean mixture. Bake uncovered for about 25-30 minutes. Serves 10

Nutritional Information Per Serving:
Calories 107
Total fat 3 grams
Carbohydrate 14 grams

Taken from www.diabeticlivingonline.com.
21st Sep 2010

What’s in Your Lunchbox?

Since 1980 the obesity rates for children have doubled and for teenagers actually tripled. The school lunch menus are now planned by Registered Dieticians to reflect the Dietary Guidelines for Americans. There are guidelines for those schools participating in the National School Lunch Program. These lunches must contain at least 1/3 of the Recommended Dietary Allowance of necessary nutrients, contain a certain amount of calories, food group choices, calories and saturated fat. However, some meals still exceed the recommendations for fat. Children who buy their lunches for the first time have a say in what they choose and can end up choosing an unhealthy mix of items. As a child, my son would only eat pizza. He could easily pick pizza daily. Occasionally packing a lunch will teach them about making good nutritional choices.

Here are some things that we can do to help our children make healthy choices:

    • Get your child involved in the selection and preparation
      • I take my youngest daughter grocery shopping and allow her to pick out her selections. We then look over the selection and choose together. She does very well now. Just have to make sure she does not hide something.

      • I allow her to actually pick out the fruit and vegetables, which teaches her how to select the freshest choices.

      • My youngest now prepares her own lunches. Allow your child to help. Many times she puts the items that do not require being cool in her lunchbox the night before.

      • Let your child pick out an awesome lunchbox or decorate the old standby -the brown paper sack.


  • Discuss that good nutrition will give them the energy to finish the day

  • Encourage healthy choices

      • Fresh fruit

      • Popcorn

      • Snack vegetables

      • Water instead of soda

      • Raisins

      • Applesauce or fruit cups in light syrup


  • We print the monthly menu from the school website, review it, and choose which days she will take a lunch and which days she will buy one. Post it where your child will see it such as the refrigerator, a bulletin board, or as in our case, the kitchen island. She circles the days she would like to bring her lunch.

  • Keep nutritious options at their level

      • Middle of refrigerator shelf

      • Middle pantry shelf

      • Keep cookies, chips, candy, etc on the top shelf out or sight and reach (I have a couple of places in my pantry where I hide this type of item…out of sight, out of mind)


  • Variety

      • Don’t pack the same things over and over

      • Plan out the weekly meals


  • As a child, I would find notes or little “surprises”, like some plastic item, in my lunchbox. I carried this tradition on with my children so it makes it fun to open the bag at lunch.

Lunchbox Makeover

Consider In Place of Why
Whole-grain breads, tortilla wraps White bread White breads have less fiber
Lower-fat deli meats such as turkey Higher-fat lunch meats such as bologna Bologna can have up to 980 calories. They won’t notice the difference between ham and bologna.
Baked chips, pretzels, baked pita chips, air-popped popcorn, trail mix, veggies and low-fat ranch or other low-fat dip, string cheese Fried chips and snacks Fried items have more fat calories and saturated fat. I know it sounds far-fetched but try it.
Fresh fruit or fruit in natural juice Fruit in syrup Fruits in syrup have more sugar and calories. Look for items packed in natural juice or light syrups.
Light mayonnaise or mustard Mayonnaise Regular may can have 48 grams of fat. There is no taste difference between regular and fat-free mayo. This small change can make a big difference.
Trail mix, yogurt, sugar-free gelatin, Graham crackers, granola bars, 100 calorie snack bags, frozen yogurt Cookies and snack cakes Cookies have more sugar, calories, carbohydrates and less fiber. This type of energy is used up very quickly and is only good for short spurts of energy.
Low-fat milk, water, 100% fruit juice Fruit drinks and soda Fruit drinks and sodas have more sugar, carbohydrates, and calories. Milk provides calcium.

Sandwhich Ideas

  • Whole-Wheat Bread

      • Whole wheat pita bread

      • Whole wheat rolls

      • Try different brands

      • Try one slice white and one slice whole wheat

      • Cut bread into different shapes


  • Pinwheels- Roll up a whole-wheat tortilla filled with favorites then cut into 3-4 wheels:

      • Peanut butter

      • Cream cheese

      • Low-fat cheese slices

      • Roast beef, turkey, tuna salad

      • Lettuce

      • Add tomato in a separate bag so wrap doesn’t get soggy

      • Cucumber

      • Grated carrot


Safe Packing

  • Cold packs or frozen foods

  • Wash out lunch boxes daily

  • Pack moist towelettes so kids can wash hands before eating

  • Hot foods can be placed in a thermos

Let me grade your child’s lunchbox. Post on our Facebook page and I will look at them and assign a grade for you. What grade do you think your child’s lunch will get?

Meat Loaf

My kids absolutely love this recipe. They have been unaware, until just recently, that one of their favorite meals has vegetables in it!

6 ounce can tomato paste
½ cup red wine
½ cup water
1 clove minced garlic
2 teaspoons Italian seasoning (or to taste)
Salt to taste
1 pound lean ground turkey breast
1 pound lean ground beef
1 cup oatmeal
¼ cup liquid egg substitute or 1 egg
1 small zucchini
1 small onion

In small saucepan, combine the tomato paste, water, wine and Italian seasoning. Bring to a boil, reduce heat, and simmer for 15 minutes. Set aside. Place onion, zucchini, and garlic in food processor. Process until finely chopped. Combine ground turkey, ground sirloin, salt, oatmeal and egg or egg product, half of the tomato mixture and the zucchini and onion mixture. Mix well. Place into an 8X4 inch loaf pan. Bake at 350 degrees for about 45 minutes. Pour off pan juices. Return to oven and top with remaining tomato mixture. Bake another 30 minutes or until center is cooked.

Nutritional Information Per Serving
188 calories
12 grams protein
12 grams carbohydrates
10 grams fat (less if you use ground sirloin and very lean ground turkey breast)

Adopted from The South Beach Diet cookbook by Arthur Agatston, M.D.

Eggplant Ricotta Bake

3 eggplant
1 ½ cup onion
1 ½ teaspoon garlic
2 cups low-fat ricotta cheese
1 ½ cups part-skim mozzarella cheese, shredded
¾ cup wheat germ
1 teaspoon oregano
1 teaspoon basil
3 large tomatoes

Cover Cookie sheet with foil. Spray foil with non-stick cooking spray. Slice eggplant into 1/3 inch circles. Place on prepared cookie sheet. Lightly salt slices. Bake for about 15 minutes at 350 degrees. Sauté onions and garlic until onions are soft. Combine the cheeses. Combine the wheat germ and spices. Coat a large baking pan with non-stick cooking spray. Layer eggplant, wheat germ, cheese, onions and tomato. Repeat layers. Cover pan. Bake at 350 for 30 minutes. Uncover pan and bake an additional 5 minutes.

Serves 12

This recipe is by special request from some of the staff. I like the leftovers for breakfast. Has protein and carbohydrates with some vegetables added in. This would be nice for those with diabetes.

Nutritional Information Per Serving:
148 calories
Saturated fat 2 grams
Total fat 4 grams
Carbohydrates 14 grams
Protein 14 grams

Source: www.everydayhealth.com
27th Apr 2010

Resolutions: Accountability

Our next section in our healthy dietary change resolution for 2010 is accountability. Having accountability helps you keep on track, helps you monitor your progress, and helps to keep you motivated. So, what are some ways we can be accountable?

  • Keep track of your progress on paper or other electronic forms

      • Tracking your weight gains and losses allows you to see your progress


  • Monitor your resolution with a resolution partner

      • The staff here watch what each other eats for meals

      • I find them getting meal ideas from each other


  • Keep a food journal and write down everything you eat and drink

      • If I don’t write down that piece of chocolate I ate, then it is easier to say I didn’t eat it, which invariably ends up in overeating something

      • One of our MA’s discovered that she lost minimal weight or gained weight when she did not write her foods down. Since she has resumed the journal she is again losing weight.

      • This helps you figure out any mistakes you may be making with your foods.


  • Keep a food diary and write down what your feelings are when you eat:

      • Cravings

      • Boredom

      • Hunger


Take some time out and plan your menus for the week. I love to cook. I also love to collect recipes and cookbooks. I almost need a separate room for everything I have collected throughout the years! I take a couple of hours one day a week and plan my menus for the week. Try to get your kids involved with the meal choices. I usually try to pick one to two days a week and ask my kids what they want or give them a choice of a couple of meals. I look at the calendar for the family activities occurring that week and how many people are going to be home on that day, then plan my meals accordingly. For instance, I know on Tuesdays the schedule at work is heaviest and at what time I leave the office is always a guess; my husband has band practice after work so does not get home until late; my son gets home late from school; my band booster meetings typically fall on that night. The meals I typically plan are:

  • Hamburgers

      • Pre-packaged frozen ground sirloin hamburger patties

      • Whole wheat hamburger buns


  • Spaghetti

      • Whole grain for low-carb spaghetti

      • Low sugar, low fat spaghetti sauce in jar


  • Left-overs

  • Rotisserie chicken or baked chicken from deli kept in freezer until needed

I have older children and all of these meals can be prepared by them. These are quick, easy, and can be stored in your pantry or the freezer until needed. Add a salad, fresh fruit, your favorite vegetable and you are ready to go. A patient told me about the vegetables that you buy in a bag to steam. I tried a combination of broccoli, cauliflower, and carrots. They were steamed perfectly! I didn’t have to wash them or cut them. I added a mock hollandaise sauce (recipe below) that is quick to prepare.

MacArthur OB/GYN took a poll on Facebook asking about favorite forms of electronic/social media to use for keeping track of your calories and foods. Here are some of the responses.

  • iPhone app- Lose It

  • Myfitnesspal. com (this updates your iPhone and computer at the same time)

  • sparklepeople.com

  • everydaythealth.com

Check out these quick recipes.

Parmesan Baked Fish

4 4-ounce fresh or frozen fish fillets
¼ cup light mayonnaise or salad dressing
2 tbsp. grated Parmesan cheese
1 tbsp. chives or green onion
1 tsp. Worcestershire sauce

Preheat oven to 450 degrees F. In small bowl, stir together the mayonnaise, Parmesan cheese, chives, and Worcestershire sauce. Place fish in square pan lined with foil. Top fish with mayo mixture. Bake 8 to 12 minutes or until fish flakes easily with fork. Serves 4.

Nutritional Information Per Serving:
Calories 169
Total fat 10 grams
Saturted Fat 2 grams
Carbohydrates 1 gram

Mock Hollandaise Sauce

¼ cup liquid egg substitute
1 tablespoon Smart Balance spread
1 teaspoon lemon juice
½ teaspoon Dijon mustard
Dash red pepper

In a 1 cup microwaveable glass bowl, combine the egg substitute and the spread. Microwave on low for about 1 minute, stirring halfway through cooking, until the spread is softened. Stir the lemon juice and mustard into the egg substitute. Microwave on low for 3 minutes, stirring about every 30 seconds, until thickened. Stir in the pepper. If mixture curdles, transfer to a blender or small food processor and process on low about 30 seconds. (Because I tend to multitask, mine always curdles). Serves 2.

Nutritional Information Per Serving:
54 calories
4 grams protein
2 grams carbohydrates
4 grams fat
0 grams saturated fat
150 mg sodium
5 mg cholesterol

Source: The South Beach Diet Cookbook by Arthur Agatston, M.

Baked Ricotta Custard

(Here is a dessert that even my kids love!)
¾ cup part-skim ricotta cheese
4 ounces nonfat tub-style cream cheese at room temperature
¼ cup sugar substitute
1 large egg
1 large egg white
¼ cup fat-free half-and-half
¼ teaspoon vanilla extract
Ground cinnamon for garnish

Heat oven to 250 degrees F. In a large bowl, with electric mixer at medium speed, beat ricotta and cream cheese until creamy. Add sugar substitute and beat until well combined. Add egg, egg white, half-and-half, and vanilla; beat until well blended. Transfer mixture to 4 (8 ounce) ramekins (small custard bowls or cups). Place ramekins in a baking dish. Add hot water to baking dish to a depth of 1 inch. Bake until custards are set, about 45 minutes. Remove from water bath and cool on rack. Serve chilled or at room temperature, sprinkle with ground cinnamon.


  • Substitute egg with liquid egg substitute

  • Buy liquid egg whites and keep in freezer

  • Thaw small amounts that are needed for recipes and return to freezer.

Nutritional Information Per Serving:
128 calories
5 grams fat
3 grams saturated fat
12 grams protein
7 grams carbohydrate

Source: The South Beach Diet Supercharged by Arthur Agatston, MD
28th Feb 2010

Resolutions: Making a Plan

We have been very busy getting our new satellite office up and running in the last couple of weeks. If you have not seen it, the office is located at 307 Euless Westpark Way.

This time I’m going to talk about the next section in our healthy dietary change resolution for 2010. Once you make your resolution specific and achievable, make a plan. Again, make your plan specific. In our plan we have added our short-term goals. I tell my patients that this is what you will focus on. As I said in the previous blog, don’t focus on the end result. Keep your focus on what you are going to do today or this week.

MacArthur OB/GYNs’ Plan

  • Each person will weigh once a week

  • Each person will keep a weekly food diary

  • Each person will attend the diet and nutrition classes provided

  • Each person will begin to incorporate more activity (we will also walk as a group on nice weather days at lunch)

Our Short Term Goals include:

  • A 1-2 pound weekly weight loss

  • An improvement in dietary choices (one MA learned that the instant oatmeal has a lot of sugar in it and one MA learned that eating too much fruit can also prevent weight loss)

  • Some will learn how to read a package label and be able to incorporate that into daily food intake (a couple MA’s learned that the microwave meals they eat have too many carbohydrates in them)

  • Planning weekly menus

I am very proud of the accomplishments the staff has achieved so far. They are all making better choices. For instance, one day pizza and salad was brought in for lunch. Everyone ate only 1 to 2 strips of pizza instead of a plate full and filled up on the salad. I find the staff reading the package labels, looking at the carbohydrate count and the serving size. A couple of our more serious participants have joined a gym and are exercising.

Now that you and the staff are more aware of the amount of carbohydrates you consume, are making healthier carbohydrate choices and are keeping the serving size appropriate, let’s talk about that scary word...HUNGER.

Why do we get hungry?

  • We eat

  • Food digested turns to glucose

  • Sugar level in blood rises

  • Pancreas secretes insulin

  • Glucose and insulin enter cells

  • Glucose level in blood falls

  • Brain says its hungry

  • We eat again

Remember to drink plenty of water throughout the day. Many people mistake being hungry for being thirsty. Once you become thirsty you are already behind on your fluids.

This is probably the most asked question by the staff “Kim, I’m hungry. What can I eat?” The answer is “Whatever you want, as long as the portion is correct and you incorporate what you ate into your daily food intake”.

Snacking periodically throughout the day is important. It helps prevent you from overeating at your next meal and keeps your energy level up. Here I encourage both patients and staff to make healthy choices in your snacks. The snacks I take to work are very portable and easy to eat between seeing patients. Some of the things I like to take to work to snack on include:

  • Low-carb yogurt

  • Fruit and 6-7 2% cheese cubes or mozzarella cheese stick

  • Whole-wheat crackers and low-fat spreadable cheese

  • Beef jerky

  • Lunch meat and vegetables

  • Nuts

  • A dip to be enjoyed with vegetables or whole-wheat crackers

  • Salad

  • A couple of lettuce rolls (Roll a slice of turkey, bell peppers, onions, and stone ground mustard in your favorite lettuce leaf. Make it your own and change the type of meat and vegetables).

It takes about 20 minutes from the time food hits your stomach until your brain realizes there is actually food in your stomach. I am starving especially at the end of the day. I usually eat a snack before I leave the office. If I didn’t, I would easily be able to consume the entire contents of my pantry and/or refrigerator after I got home and then eat what I prepared for dinner. By the time I make my 30-45 minute trip home my snack has kept “Mr. Hungry” under control. I can then fix a healthy dinner, keep portions under control, and not consume the contents of my pantry and/or refrigerator before sitting down to eat my meal.

Here are a couple of dip recipes that you can make ahead of time, package in small containers, and easily take these to work.  This artichoke dip I brought to work with some whole-wheat crackers. The staff really loved it.

Warm Artichoke Dip

8 ounces reduced-fat cream cheese
½ cup mayonnaise
½ cup 1% milk
¼ cup grated Parmesan cheese
1 clove garlic, minced
1 tsp. hot pepper sauce
14 ounce can artichoke hearts, drained
1 tsp. lemon juice
Salt and pepper to taste
Non-stick cooking spray
Whole-grain crackers

Blend cream cheese, mayonnaise, milk, cheese, garlic, and hot pepper sauce in food processor until smooth. Add artichokes and pulse until well combined but still chunky. Transfer to a microwave-safe serving dish. Microwave on medium heat until heated through, turning once or twice, about 5 minutes. Stir in lemon juice and season to taste with salt and pepper. Serve with crackers.

Nutritional Information Per Serving:
Serving size: ¼ cup
Calories 140
Fat 11 grams
Saturated fat 3.5 grams
Protein 4 grams
Carbohydrates 5 grams

Source: The South Beach Diet Quick & Easy Cookbook by Arthur Agatston, MD


  • Use fat-free cream cheese

  • Use light mayonnaise

  • Use skim milk

  • I baked this in the oven at 350 for about 10-15 minutes until bubbly, stirred in the lemon juice, topped it with shredded Parmesan cheese, baked for another 5-10 minutes until cheese melted

  • I did not use the hot sauce or season with salt and pepper

  • Can also use fresh vegetables instead of crackers

Cucumber Rounds With Salmon Spread

6 ounces packaged or canned salmon in water
2 ounces low-fat cream cheese
½ tsp. lemon juice
Salt and pepper to taste, if desired
Fresh vegetables (cucumber, broccoli, cauliflower, bell peppers)

In bowl, mix the cream cheese, salmon, lemon juice, salt and pepper. Serves 2.

Nutritional Information Per Serving:
Calories 135
12 grams fat
4 grams unsaturated fat
4 grams carbohydrate
12 grams protein
1 gram fiber


  • Use fat-free cream cheese

  • Try lime juice

Source: www.southbeachdiet.com

MacArthur OB/GYN update:

Total weight loss for week for week: 17 pounds
Number of people who stayed the same: 2
Number of people who gained: 2
Number of people who did not weigh in: 7
11th Feb 2010

Resolutions: To Achieve or Not to Achieve

This week’s tip for a successful resolution is:

Make your resolutions achievable

  • Losing 15 pounds in the next 3 weeks to fit into that bathing suit for your vacation to Mexico is not very realistic

  • however, losing 1-2 pounds per week for the next 3 months is.

Don’t bite off more than you can chew

  • When I go over diet and nutrition for the gestational diabetics, I tell them to first focus on eating the correct amount of carbohydrates at each meal and snack. We will then come back and fine tune the type of carbohydrate at later visits.

  • Don’t focus on the 100 pounds you would like to lose but a 5-10% weight loss. This means that if you weigh 200 pounds, then you only need to lose 15-20 pounds. Then lose another 5-10%.

  • Don’t try to lose 20 pounds in a month, prepare to run your marathon in 3 months and decide to train for a body building competition at the same time. Keep it simple and focus on one resolution at a time.

MacArthur OB/GYN’s Resolutions for 2010

Here are some of the ways the staff is keeping their resolutions achievable.

  • Of the MA’s that are losing weight, one has set a goal of 10 pounds in 3 months, the rest are competing with each other to see who can lose the most weight in 3 months

  • The MA’s that are eating more vegetables or keeping their carbohydrate servings appropriate are losing weight but much slower, about ½ to 1 pound per week

  • We learned today about complex carbohydrates changing our breads, pastas and rice to whole grain

Complex Carbohydrates

I mentioned previously simple carbohydrates. We are now going to start talking about complex carbohydrates or whole grain foods.

Complex carbohydrates:

  • Made up of longer chains of sugar molecules

  • Enter the blood stream at a steady rate giving you a consistent level of energy

  • Help prevent those highs and lows simple carbohydrates can give you

  • Contain fiber making you feel fuller longer

  • Fruits and vegetables are considered simple carbohydrates, but the fiber in them slows down their digestion

If you are between the ages of 19 and 50, you need 6 servings of complex carbohydrates per day. If you are over the age of 50 you only need 5 servings per day. One serving of a carbohydrate equals 15 grams or ½ cup cooked pasta or rice.

I know this sounds complicated but what I try to do is have one serving of carbohydrate for breakfast, 2 for lunch, and 2 for dinner. I save that last serving for the unknown because I never really know when I’m going to leave the office and what I have originally planned to eat changes. I can’t tell you how many times I’ve walked in the door at 7:00 pm and one of my kids invariably has a school project that is due the next day and they need a large Styrofoam ball. So instead of preparing the meal I had originally planned, I am now on my way to the nearest craft store.

I may also snack on something during the day that I was not really planning on. For instance, one of the doctors brought in some bagels and I really wanted one. So I enjoyed half a bagel with a little of the low fat cream cheese as a morning snack.


½ cup eggs
1 slice Whole-wheat bread


5 crackers


Chicken breast
½ cup potato




Whole-wheat bun

So how do you know if what you are purchasing is a whole grain or a complex carbohydrate?

  • You must read the ingredient list on the package. Unfortunately, you cannot simply rely on what the
    package advertises. Just because the bread label reads “wheat” bread does not mean a whole grain was used or that it is 100% whole-grain.

  • Look for the nutrition list and look at the list of ingredients. What you don’t want to see is “enriched flour”.
    Enriched flour is white flour. In other words, during the
    processing they have removed the outer covering of the grain.
    That outer covering has the majority of the fiber and nutrition
    of that grain.

  • Look for key words such as whole wheat flour, multi-grain flour, stone ground

Grilled Chicken with Roasted Vegetables

(This is one of my favorite things to fix. Make this recipe your own by changing the chicken marinades and the vegetables you use).

1 package any grill marinade mix of chicken, pork chops, beef

Your choice of vegetables:

  • Eggplant

  • Zucchini

  • Yellow squash

  • Onions

  • Bell peppers

  • Mushrooms

  • Red potatoes

  • Asparagus

Your choice of herbs:

  • Fresh or dried basil

  • Fresh or dried oregano

  • Garlic

Balsamic vinegar
Salt and pepper to season

Prepare marinade per package instructions. Marinate your choice of meat for about 15 minutes. Meanwhile, cut vegetables in large chunks. Place in 13X9 oven-safe pan coated with non-stick cooking spray. Place vegetables in pan and add basil, oregano and/or garlic and season with salt and pepper if desired. Sprinkle with balsamic vinegar if desired. Roast vegetables until tender in oven at 400 degrees. Put chicken on grill and grill until juices run clear.

Serving Size - ½ cup

Nutritional Information Per Serving of Vegetables:
Calories 170
Protein 5 grams
Carbohydrates 15 grams (without potatoes)
Carbohydrates 30 grams (with ½ cup potatoes)

Grilled Salmon with Rosemary

1 pound salmon fillet
2 whole lemons, sliced
Fresh rosemary sprigs, about 20
1 garlic clove, minced
1 tbsp. Dijon mustard
Nonstick cooking spray

Lay two pieces of foil on top of each other. Spray foil with non-stick cooking spray. Place lemon slices on foil. Top lemon with rosemary sprigs, reserving 2-3 sprigs. Strip rosemary stem of leaves and chop. In small bowl, mix the minced garlic, Dijon mustard and chopped rosemary. Spread on top of salmon. Place foil on grill and cook until salmon is opaque in center, about 20 minutes. Carefully remove foil and salmon wearing oven mitts. Cut salmon into 4 portions.

Nutritional Information Per Serving:
Calories 212
Saturated fat 2 grams
Total fat 12 grams
Carbohydrates 1 gram
Protein 23 grams

Serve with above roasted vegetables, salad and fresh fruit for dessert.

I am proud to announce that 2 more staff members have joined our group. Our weight loss for this week was 22 pounds!
20th Jan 2010

Resolutions: Accomplishment vs. Failure

Raise your hand if you have made a New Year’s resolution in the past and not achieved it? (My hand is up) Better yet, raise your hand if you have made a resolution for this year and have already fallen off the wagon? (My hand is also up) It is not too late to jump back on that wagon.

I invite you to join the staff at MacArthur OB/GYN in a resolution to make healthy dietary changes for 2010. Many of the staff have expressed a desire to either lose weight or to learn how to eat healthier. It is not too late to join us. I will keep you all posted of our progress.

How do you achieve the resolution you make?

Over the next few weeks we will discuss various ways for you to make sure you complete your resolution. First, avoid resolutions that are vague. Because vague resolutions are not measurable, they can be harder to accomplish.

Be specific:

  • Instead of saying I’m going to drink more water say I’m going to drink 2 glasses a day

  • Instead of saying I’m going to exercise every day say I’m going to walk 100 minutes per week

  • Instead of saying I’m going to eat healthier, say I’m going to eat a vegetable at lunch and dinner or keep my carbohydrate consumption to 6 servings a day

MacArthur OB/GYN’s Resolutions for 2010

Follow the staff at MacArthur OB/GYN as we travel through the process of making and keeping our resolutions. Here are some examples of some of the resolutions the staff have made:

  • There are 9 MA’s and front office staff that are losing a specific amount of weight

  • There are 2 MA’s that changing their eating habits to eating more vegetables

  • There are 2 MA’s that are keeping their servings of carbohydrates to 6 per day

  • All participants will be switching to whole grains breads and pastas

  • All participants are working on bringing lunch to work at least 4 days a week instead of eating fast food

  • All participants are working on eating breakfast at least 5 days a week

So far everyone spent the first couple of weeks writing down everything they have eaten. Last week we all weighed in, talked about appropriate serving size, and made a meal plan for the week. This week we weighed in again and discussed further what a healthy carbohydrate is.

This week’s recipe is a chicken soup that is quick and easy. I usually make the soup on a Sunday and put it up in individual containers. These can either be placed in the refrigerator or the freezer for future use. By putting it in serving size containers, you eliminate having to prepare your lunch in the morning while you are trying to help find your kid’s backpacks that have mysteriously disappeared or those gym clothes you just washed which never made it into the backpack that mysteriously disappeared. Add a green salad and a Sugar-free Jell-O and you are set for a great lunch.

Chicken Soup Mexican Style

Nonstick cooking spray
1 small onion, chopped
1 jalapeno pepper, diced
1 garlic clove , minced or 1 tsp. chopped garlic from a jar
2 tsp. ground cumin
5 cups low sodium chicken broth or 5 chicken bouillon cubes with 5 cups water
1 ½ pounds skinless chicken breast, cubed or 1 ½ cups pre-cooked, frozen chicken
2 cups salsa
Cilantro, if desired
Salt and pepper to taste

Heat oil in large saucepan over medium heat. Add the onion and jalapeno. Cook until vegetables are tender. Stir in the garlic and the cumin. Cook about 30 seconds longer.

Add the broth. Increase the heat to high and bring to rapid simmer. Add the chicken and cook until no longer pink. Stir in the salsa. Season with salt and pepper. Sprinkle with some chopped cilantro on top before serving, if desired.

Serves 4
Serving size: 2 ¼ cups

Nutritional Information Per Serving:
Calories 320
Total fat 8 grams
Saturated fat 1.5 grams
Protein 46 grams
Carbohydrates 14 grams
Fiber 2 grams

I’m proud to announce that for the first week MacArthur OB/GYN lost 22 pounds!
20th Dec 2009

Santa’s Holiday Secrets

Trying to LOSE weight during the holiday season can set you up for failure. Focus instead on MAINTAINING your current weight. This can be hard especially since everywhere you look there are all kinds of wonderful food and snacks. If you are diabetic (gestational, Type 1, Type 2) it is an even larger challenge to keep your blood sugars normal. Hopefully, by following some of these tips we can get through this season and maintain our current weight.

Use a small plate

  • This makes the amount of food appear more than it is

  • Eat slow and savor the flavors

  • Wait at least 20 minutes before going back for seconds

  • Before going back for seconds, figure out if you are really hungry or only craving the foods

Catch up on the neighborhood gossip away from the kitchen

  • Focus on the conversation or other activities that are going on around you

  • This helps keep attention away from the food

  • Makes you put out an effort to get food, takes you away from the conversation (which may cause you miss juicy tidbits)

Avoid keeping the extra leftovers on hand

  • Package leftovers in portion sizes and freeze for later

  • Freezing may get you out of preparing a future meal (especially after a full day of shopping)

  • Freezing portions may also provide you with a quick lunch for work later in the week

  • Send leftovers home with guests (these make great gifts and they can take a break from cooking)

Review recipes and make healthier substitutions

  • Use a low-fat butter

  • Use a sugar substitute instead of granulated sugar

  • Avoid casseroles (tend to have hidden calories or carbohydrates)

Make healthier beverage choices

  • Switch to sugar-free soft drinks

  • Try water with lemon or lime

  • Try sugar-substitute drink mixes

  • Avoid those delicious fruit punches and eggnog

  • There are approximately 100 calories per serving of wine, so be careful with drinks containing alcohol

Keep your exercise schedule

  • Remember to keep moving

  • Walking is a great activity and can be fun for the whole family, including the family dog

  • You only need about 20 minutes (great way for the kids to break in that new bike or new pair of roller blades)

Plan ahead for your meals

  • Find out what is going to be served before arriving to your destination

  • Pack your own healthy food choices such as low-fat/calorie items (I tell my gestational diabetic patients to do this)

Make sure you keep your regular eating schedule especially if you are diabetic

I already know what will be served for our holiday meals and that I plan on enjoying them. I also know that, when it is all said and done, there will be lots of goodies passing through my house. I try to really watch what I eat a couple of days before the feast and am very careful for a couple of days after the feast.  I enjoy the sinfully delicious as well as the healthy. However, in regards to the sinfully delicious, the portions are very small and I really take my time eating them. I don’t have seconds and don’t partake of those leftovers the next day.

Here are some recipes for some holiday cookies and bread that have healthier alternatives. My kids and some of the office staff taste tested several experiments and these were the favorites. Remember that when decreasing the amount and/or type of fat you put in your recipes and when you change to a sugar substitute, the texture changes and your products do not taste as sweet.

Gingerbread Cookies

¼ cup butter
¼ cup 50% to 70% vegetable oil spread (lower fat margarine)
½ cup packed brown sugar
2 tsp. ground ginger
1 tsp. baking soda
1 tsp. ground cinnamon
¼ tsp. ground cloves
¼ cup molasses
¼ cup refrigerated liquid egg product (or 1 egg)
2 cups all-purpose flour
¾ cup whole wheat flour

In a large bowl, combine butter and vegetable spread. Beat with an electric mixer on medium speed for about 30 seconds. Add brown sugar, ginger, baking soda, cinnamon, and cloves. Beat until well mixed, scraping side of bowl occasionally. Beat in molasses and egg. The mixture will look curdled. Add all-purpose flour and whole wheat flour, beating just until combined. Divide dough in half. Cover and chill for 2-3 hours until easy to handle.

Preheat oven to 375 degrees F. Lightly spray cookie sheet with non-stick cooking spray. On lightly floured surface, roll dough, half at a time, to 1/8 inch thick. Using a 2-3 inch gingerbread cookie cutter or cookie cutter of your choice, cut out shapes. Reroll dough as needed. Place cutouts about 1 inch apart on cookie tray. Bake 4-6 minutes or until edges are firm and set. Cool. Makes 36 3-inch cookies.

Nutritional Information Per Serving

Calories 73
Total fat 2 grams
Carbohydrates 12 grams (1 serving)
Cholesterol 3 mg

Source: diabeticlivingonline.com

Soft Snickerdoodles

1 ½ cups sugar or sugar substitute
3 tsp. cinnamon
1 cup butter, softened
¾ cup liquid egg product
2 tsp. vanilla
2 cups all-purpose flour
¾ cup whole wheat flour
2 tsp. cream of tartar
1 tsp. baking soda
1 cup chopped peanuts
1 cup dried currants
1 cup dried cranberries (6 oz.)

Preheat oven to 400 degrees F. In a small bowl combine 2 tbsp. of sugar or sugar substitute and 1 teaspoon cinnamon; set aside.

In a large bowl, combine butter and the remaining sugar or sugar substitute. Beat with an electric mixer on medium speed until combined. Add egg product and vanilla. Beat until combined.

In a medium bowl, combine all-purpose flour, whole wheat flour, cream of tartar, baking soda, and the remaining 2 teaspoons cinnamon. Add to beaten mixture, Beat until well mixed. Stir in peanuts, currants and cranberries. Drop by rounded teaspoonfuls 2 inches apart onto a cookie tray sprayed with non-stick cooking spray. Sprinkle with the cinnamon-sugar mixture.

Bake for 78 minutes until lightly browned. Cool. Makes about 60 cookies.

Nutritional Information Per Serving (Sugar)

Calories 96
Total fat 5 grams
Saturated fat 2 grams
Cholesterol 9 mg
Carbohydrate 13 grams (1 serving)

Nutritional Information Per Serving (Sugar Substitute)

Calories 89
Total fat 5 grams
Saturated fat 2 grams
Cholesterol 9 grams
Carbohydrates 10 grams

Source: diabeticlivingonline.com

Walnut-Raspberry Thumbprints

¼ cup butter, softened
¼ cup granulated sugar or sugar substitute
¼ cup packed brown sugar or brown sugar substitute blend
½ tsp. baking powder
¼ tsp ground cinnamon or cardamom
1/8 tsp. baking soda
2 egg whites or 6 tbsp. liquid egg white product
½ tsp. vanilla
½ cup all-purpose flour
1 cup quick-cooking oats
1 egg white or 3 tbsp. liquid egg white product, lightly beaten
¾ cup finely chopped walnuts and/or pecans
¼ cup low-sugar or sugar-free strawberry, apricot, raspberry preserves

In a large bowl, beat butter with an electric mixer on medium to high speed for 30 seconds. Add granulated sugar, brown sugar, baking powder, cinnamon, and baking soda. Beat until combined, scraping side of bowl occasionally. Beat in the 2 egg whites or liquid egg white product and the vanilla until combined. Beat in as much of the all-purpose flour and whole wheat flour as you can with the mixer. Using a spoon, stir in any remaining flour and the oats. Cover and chill dough about 2 hours until easy to handle.

Preheat oven to 375 degrees F. Spray cookie sheets lightly with non-stick cooking spray. Shape dough into ¾ inch balls. Roll balls in the 1 egg white or liquid egg product, roll in the nuts to coat. Place on prepared cookie sheets. Using your thumb, make an indentation in the center of each cookie.

Bake for 7-8 minutes until edges are golden brown. If indentations puff during baking, gently press the back of a measuring teaspoon into indentations when cookies are removed from the oven. Cool on cookie sheet for 1 minute then transfer to wire rack and continue cooling.

Just before serving, spoon preserves into indentations in cookies. Makes about 36 cookies.

To store: Layer unfilled cookies between waxed paper in an airtight container. Cover and seal.  Store at room temperature for up to 2 days or freeze for up to 3 months. To serve, thaw cookies then fill indentations with low-sugar or sugar-free preserves.

Nutritional Facts Per Serving (Granulated Sugar)

Calories 60
Carbohydrates 7 grams
Total fat 3 grams
Saturated fat 1 gram

Nutritional Facts Per Serving (Substitute Sugar)

Calories 55
Carbohydrates 5 grams
Total fat 3 grams
Saturated fat 1 gram

Source: diabeticlivingonline.com

Squash Tea Bread

(This is equivalent to pumpkin bread. Tastes like gingerbread.)

2/3 cup all-purpose flour
½ cup whole wheat flour
½ tsp. baking powder
¼ tsp. baking soda
½ tsp. ground cinnamon
½ tsp. ground ginger
1/8 tsp. ground allspice
1/8 tsp. ground cloves
¾ cups winter squash
½ cups sugar
¼ cup honey
¼ cup canola oil
1 large egg or ¼ cup liquid egg substitute
1 large egg white or 3 tbsp. liquid egg white product

Preheat oven to 350 degrees F. Coat a 9-by-5 inch loaf pan with non-stick cooking spray. Whisk all-purpose flour, whole wheat flour, baking powder, baking soda, cinnamon, ginger, allspice, and cloves in a medium bowl until combined. Set aside. Beat squash puree, sugar, honey and oil in a large bowl with an electric mixer at medium speed until smooth, about 1 minute. Beat in egg or liquid egg product and egg white or liquid egg white product.

Turn off mixer, add dry ingredients, beat at low speed until combined. Scrape into prepared loaf pan. Bake about 45-50 minutes or until a toothpick inserted in center of loaf comes out clean.

Cool for 10 minutes then turn onto wire rack. Cool for about 30 minutes. Serve warm. Serves 8


  • I like the taste of the spices so I tend to be a little heavy handed with those.

  • I used the egg and egg white products

Nutritional Facts Per Serving:

Calories 225
Saturated fat 1 gram
Total fat 8 grams
Carbohydrates 2.5 servings

Preparation of Squash:

I used a large butternut squash and got enough squash to make 4 loaves. Wash squash. Cut squash, with peel, into small chunks, scrape out seeds, and place in large saucepan. Cover completely with water. Bring to boil, reduce heat to medium and continue to cook until squash is soft. Drain and cool completely. When cool, peel squash like you would an apple. Mash with electric mixer or in food processor. Squash can be packaged in ¾ cup portions and frozen in plastic baggies until ready to use. To use, thaw squash and drain.

Source: everydayhealth.com
22nd Nov 2009

The Big Deal About Whole Grain

Today we are going to talk a little about whole grains. We all hear about how important whole grains are, but how do we know we are getting a whole grain product when we buy it? Why are whole grains so important?

You must look at the package label or nutritional label and to see what the ingredients are. What you should not see in that ingredient list is “enriched flour”. Enriched flour is not the whole grain. What happens in the processing of the grain is the outer covering of the grain is removed. Then in the processing of the product the manufacturer “enriches” that grain with the vitamins and minerals that were removed with the outer covering.

What was removed? On a whole grain that outer covering contains vitamins, minerals, and fiber. During digestion our body must work to process that outer covering. During digestion our body must turn what we eat into something the body can use. The smallest thing the body can make that our body can use at the cellular level is called glucose. Fiber is hard for the body to deal with. The body burns calories processing fiber. Because the body works harder, it takes longer for our body to process the material thus, remaining in our system longer which, in turn, makes us feel full longer. Because the body processes this material slower, there is a steady amount of glucose that gets into our blood stream. Whereas with enriched flour, or white flour, the body does not have to deal with the fiber. As a result, that material is digested easily and quickly. This causes a large amount of glucose to enter our blood stream quickly. The body does not need all of that energy that quickly so it stores the extra in the liver and fat cells. A couple of hours later when the glucose is used or stored, the body tells you it is hungry, we may feel tired, or have the shakes, so we eat again starting the cycle all over. Next time we will talk about carbohydrates and help you make better choices for you and your family.

Since breakfast is the most important meal of the day, here are some other quick breakfast suggestions. Those who are diabetic require 2 servings of a carbohydrate for breakfast. To the egg dishes you can add 2 slices of whole grain bread, a whole wheat English muffin, a whole wheat mini bagel, or wrap your egg creation in 2 whole grain tortillas.

You can top your whole grain bread with a sugar-free jam, which has about 5 grams of carbohydrates.

    • Whole-grain toast topped with fat-free cheese slice and tomatoes then broil

    • Low-carbohydrate yogurt with a little bran cereal or fruit

    • Half of a whole-grain English muffin topped with tomato slice and a poached egg

    • ½ cup liquid egg substitute with ½ cup thawed frozen spinach and 1 tbsp. shredded Parmesan cheese. Mix together and place in glass pie plate (or equivalent). Cover with piece of waxed paper and cook in microwave until set in center.

    • ½ cup liquid egg substitute added to sautéed vegetables  of your choice in small skillet sprayed with non-stick cooking spray:


  • Tomatillo and onion then top with salsa

  • Mushrooms, onions, bell peppers, asparagus, zucchini, roasted bell peppers (use your imagination)

  • Fat-free cheddar cheese omelet with sliced tomatoes

  • Top a Portobello mushroom cap with sliced tomato, broil for 3 minutes, top with ½ cup liquid egg substitute, scrambled

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