Lowcarbezine! 7 March 2001

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Hey, Gang!

Here it is!  Kinda long, too.  

Just as well, it's going to have to hold you for two weeks -- this
coming week is my husband's Spring Break from grad school, and we're
going to visit his Dad.

See you in a couple of weeks!  In the meanwhile,

Read On!



All contents copyright 2001 by Hold the Toast Press.  All commercial
reproduction and/or use is expressly prohibited.  As always, feel free
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Oh, Dear.

As I mentioned in the last issue of Lowcarbezine!, I went to a party the
weekend before last, and ate a few things I don't normally eat.  Also,
in the past couple of weeks I've tried a number of new recipes that,
while they're certainly lower carb than standard recipes, weren't
*seriously* low carb -- reduced carb pizza with a yeast-raised crust,
the soup I wrote about last week, that sort of thing.

Then there are the bad habits.  I'd been slipping on my habit of doing
my breathing exercises *every day*, and I'd allowed myself to get into
the very bad habit of not eating breakfast until almost noon (you can do
this when you work at home and sleep till at least 8 every day.)  Add
this the fact that walking -- my favorite exercise -- has been
problematic over the winter, and I was looking at a 6-8 pound bounce. 


The worst of it, of course, is that I know better.  

I'm pleased to say that I have already shed five of those pounds in a
couple days time, and my face is de-puffing rapidly.  I hate it when my
face looks puffy!  I expect that the rest will be gone by this weekend. 
What have I been doing to get this extra weight off before it puts its
feet up and gets comfy?

* I've recommitted to breathing exercises *EVERY DAY*, the earlier in
the day, the better.  After all, the sooner I rev my metabolism, the
longer I'm burning more fat.  

* I'm not having my light beer or wine until at least 7 pm, and
preferably after eight.  Why slow down my metabolism earlier?

* I'm eating breakfast no more than an hour after I get up.  

* I'm walking any day it's not hideous out.  Chilly is okay; I can
bundle up, and if I walk hard, I'll warm up. Again, I do this earlier in
the day, rather than letting it wait till late afternoon, whenever
possible, so that I have the advantage of a higher metabolism for more
of the day.

* I'm eating *very low carb*.  Atkins Induction low or lower.

* I'm limiting portions, and eating fairly frequently.

Actually, the way I'm eating isn't far from the Atkins Fat Fast.  For
those who aren't familiar with this, the Fat Fast is simple, if not
easy:  1000 calories a day, of which 90% come from fat and 10% come from
protein; virtually no carbs should be eaten.  Yes, this is both
carbohydrate and calorie controlled. It's about the fastest way to burn
fat -- Keckwick and Pawan showed this, so did Frederick Benoit --
Benoit's subjects lost considerably more fat eating this way than they
did eating nothing at all.

That's a little grueling for me, but a modified version suits me pretty
well, as a short-term thing.  I've done this with cheesecake, recently,
and I've also done it with my hazelnut shortbread -- I eat a few small
servings of one of these (with the shortbread it's about 15 squares,
about an inch-and-a-half each, spread out over the day; with the
cheesecake it's 3-4 slices about an inch across at the base.  Then I
have a small protein meal -- a burger, a chop, a chicken breast, an
omelet, or a steak, with a salad of the lowest carb vegetables (mostly
greens) for dinner.  Sometimes I'll have an omelet for breakfast as my
one protein meal, instead.

(Indeed, you can do this whole thing with omelets as your main food,
too, if you're not a sweets fan.  As I make them -- 2 eggs, 2 slices of
processed jalepeno jack cheese, about a teaspoon of oil -- a cheese
omelet has about 300 calories, about 210 of which come from fat (the
rest is mostly protein, of course.)  Four of these in a day would give
you about 1200 calories, which should keep you from being hungry.  And
omelets sure are fast and easy to make!)

This is not, as you can see, a lot of food, so it's interesting that I'm
definitely not hungry eating this way.  I'm guessing that all that fat,
coupled with restrictions in both calories and carbs, plus eating
several small portions a day, puts me into more of a state of ketosis
than I've achieved in quite a while (my body adjusted to low carb and
stopped going into ketosis quite a while ago.)  I'd get some strips and
test, but figure it's not really that important -- I'm not hungry, and
I'm losing weight.  I also feel fine; my energy is high and my mind is
clear.  So what else do I need to know?

Why the limited selection?  I just find it easier this way.  I fix a
batch of cheesecake or shortbread, and it's *there*.  Few decisions to
make.  No preparations.  I just don't have to think about food for a few
days.  It makes it quite easy for me to stay on the straight and narrow
-- oh, I suppose I could be tempted to overeat on those items, but when
you're letting yourself have them every few hours, what's the point?

(There is something to be said for a brief run of monotony, when you're
taking off a few pounds quickly.  I once read a scientist who blamed
much of American obesity on the wide variety of foods and un-foods
available; said it stimulated appetite abnormally.  Suggested that an
excellent reducing diet would be all the Purina Large Primate Chow --
yes, Purina makes this for zoos -- you could bring yourself to eat, plus
water.  Not in *this* lifetime, bud.)

Why do I think of this only as a short term thing?  Yes, I see you over
there, thinking, "If I just eat like this for the next 6 weeks, I'll go
from a size 14 to a size four by shorts season!"  Cut it out.

This is a short term thing because it's not teaching you how to do this
*forever*, which is what you need to know if you're going to keep your
weight off.  If you are, indeed, carb intolerant, and you don't learn
how to build a satisfying, varied, interesting cuisine for yourself on a
long term basis, you are *doomed* to give up eventually, and gain back
every pound you lost -- and they'll probably have picked up a few
friends along the way.  

It's also a short term thing because, as I mentioned last week, dietary
variety works in our favor, nutritionally speaking, and this way of
eating doesn't really lend itself to a lot of variety.  Bad news for an
ongoing thing.  Personally, I don't eat this way for more than 4 or 5
days at a stretch, but it's a great way to knock off several pounds in
that time.  Once I've gotten the new poundage off, I'll moderate a bit,
but I'll keep the good habits -- the eating earlier, and more
frequently, in smaller portions; doing my breathing exercising *every
day*, walking, postponing the evening drink -- that stuff.  

I do think that doing this sort of a modified fat fast for two or three
days every few weeks can be a viable strategy, however.

Once I'm back where I should be, I'm thinking that for the next few
weeks, I'll focus on *really* low carb recipes, ones that don't even
contain a lot of borderline vegetables.  There are enough wonderful
foods out there that are quite low carb that I think I'll be able to
come up with some really good stuff.

This weight loss thing really is a lifetime commitment, isn't it?  Darn


How about WAFFLES?  PANCAKES?  BISCUITS AND GRAVY?  Even make pot pies
with a biscuit crust!  All LOW CARB!  And all far, far cheaper than
buying Atkins Bake Mix!  Aunt Pearl's!  Why Pay More?  ON SALE THIS WEEK

We now have _How I Gave Up My Low Fat Diet and Lost Forty Pounds!_ at a
discount!  Just $9.95


Low Carb Spotlight Food-of-the-Week!

So, you're on a road trip and you stop for gas.  You're hungry!  What do
you buy at that gas station convenience store?

Well, if you're me (which, of course, you aren't), you buy pumpkin seeds
or sunflower seeds!

Yes, I go on about these two foods, but really, it's hard to think of a
greater nutritional bargain than these two seeds. (Okay -- eggs. 
They're about the best nutritional bargain on the planet.  And you know
what?  They're kind of like these seeds, in that they're the compact
source of a whole new life.  Cool, huh?)

 Furthermore, practically every convenience store and truck stop in
America carries sunflower seeds, and most of them carry pumpkin seeds
(or squash seeds, which are the same thing) as well.  They're yummy and
they're good for you.  Furthermore, if you buy them in the shell, they
make a terrible mess.  No! Wait! I meant, if you buy them in the shell,
you're forced to eat them one at a time, and it satisfies that
all-American urge to just keep taking one more and one more and one more
and... without letting you overeat.  

Here's the nutritional rundown:

1 ounce of shelled pumpkin seeds contains:

* just two grams of usable carb!

* 7 grams of protein

* 12 g. of fat, all of it pretty healthy.

* 108 IUs of vitamin A, enough to be worth mentioning.

* 229 mg. of potassium.

* 152 mg. of magnesium, making them one of the better sources of this
*vital* mineral.

* 333 mg. of phosphorus.

* 2.12 mg. of zinc; doesn't sound like much, but the RDA is only 12-15
mg. per day.

* 12 mg. of calcium -- not a ton, but every little bit helps.

Furthermore, pumpkin seeds have a very long-standing reputation for
being very good for the prostate gland.  Men take note!

I confess, I don't have any pumpkin seed recipes for you, except the
nut-and-seed mix recipe I put out at Christmas time.  I don't cook with
pumpkin seeds, any more than I used to cook with potato chips!  I just
eat 'em, that's all.  I like them best in the shell, but I'll eat 'em
any way I can get 'em.  

Good to know:  If you're buying the packets of pumpkin seeds that are
all white with salt, the David brand is *far* lower carb than the
Planter's brand.  Why?  Because Planter's mixes flour with the salt they
put on the shells.  This only matters if you're going to eat the shells
-- which is an option, by the way.  I'm kinda half-and-half on this -- I
take the shells off of some, eat the shells on others.  However, if I
can only get the Planter's brand, I don't eat one single shell.  (The
shells are just fiber, by the way.)

Want your pumpkin seeds with a little more flair?  Pumpkorn makes a
whole line of flavored pumpkin seeds, every thing from chili and curry
to maple vanilla and caramel.  I personally like the savory flavors
better than the sweet, but they're all worth trying.  You can get 'em
from a number of the low carb e-tailers -- I know that Carb Smart has
them http://www.webbalah.net/carbsmart.html , and so does Low Carb
Outfitters http://www.lowcarboutfitters.com .  They're also just
starting to show up in stores -- watch for them!

Then there's the more familiar sunflower seeds.  Tiny but mighty, that's
the sunflower seed!

Here's the nutrition stats on sunflower seeds:

1 ounce of shelled, dry roasted sunflower seeds contains:

* About 4 g. of usable carb.

* 5.5 g. of protein.

* 6.8 g. of fat, again, the healthy kind. 

* 37 mg. of magnesium.

* .574 mg of manganese -- about a quarter of what you need in a day.

* 241 mg. of potassium.

* .520 mg. of copper -- about a quarter to a third of a good daily

* 1.44 mg. of zinc. 

I like sunflower seeds just fine just plain roasted and salted, but
they're also available in flavors -- like sour cream and onion -- at
many convenience stores; David puts them out.  I often sneak sunflower
seeds into the movies with me, to eat instead of popcorn!

Sometimes I roast my own seeds at home; I like them fresh roasted.  When
I do this, I usually mix pumpkin and sunflower seeds together.  I put
them in a shallow baking pan with a touch of oil, and a sprinkle of
salt, and roast them at low temperature -- 250 is good -- just until the
sunflower seeds start to look golden.  

I've also tried sprouting hulled sunflower seeds before I roast them --
this not only increases the nutritional value, but also gives the
roasted seeds a lighter, crisper texture.  If you sprout sunflower
seeds, don't leave them in the sprouter for more than a day or so --
when the sprout gets longer than the seed itself, it develops this odd
"sting" in the back of your throat.  But sprouted, roasted sunflower
seeds are very good, especially if you stir in a little soy sauce before
you roast them.  Roast them the same way as described above, only it
will take far longer -- an hour or two -- because you have to dry the
water out of them.  Stir them every half hour or so, so they dry and
roast evenly.

I find roasted sunflower seeds handy to have around.  They add a nice
crunch to things like salads -- both to tossed salads (you often find
sunflower seeds on salad bars), and also to things like tuna or chicken
salad.  If you keep them around, I bet you find lots of ways to use

One sublime use for sunflower seeds is making crackers.  I hereby repeat
one of my recipes for crackers made from sunflower seeds:

Sunflower Parmesan Crackers

Note:  To make this recipe you will need a roll of non-stick baking
parchment, available at housewares stores everywhere.  My roll of this
stuff cost me a big $3.  Do *not* try to simply make these crackers on a
cookie sheet, no matter how well greased; you *will* be sorry.  As you
stand at the sink, endlessly, laboriously chipping your crackers off the
cookie sheet, you will be *very* sorry.

Preheat oven to 325.

You'll need a food processor.  With the S-blade in place, put 1 cup raw,
hulled sunflower seeds and 1/2 cup parmesan cheese in the food
processor.  Process until the sunflower seeds are a fine meal, almost a
flour consistency.  This will take at least thirty seconds to a minute,
so you may want to just turn the thing on instead of bothering with the
"pulse" button.  Now, add 1/4 cup cold water, and process until well
blended.  You will now have a soft, sticky dough.

Tear off a sheet of baking parchment to cover your cookie sheet.  Turn
the dough out onto the parchment.  Tear off *another* sheet, and put it
on top of the dough.  Through the top sheet of parchment, use your hands
to press the dough out into as thin and even a sheet as you can.  (You
can use a rolling pin instead, but this sometimes causes wrinkles to
form in the bottom sheet of parchment, and you'll have a harder time
peeling the parchment off the finished crackers.  It's an either-or kind
of thing -- it's easier to get the crackers very thin and even with a
rolling pin, but it's easier to get them off the parchment if you use
your hands.)  Take the time to get the dough quite thin.  Then peel off
the top layer of parchment and use a thin, sharp, straight-bladed knife
or a pizza cutter to score the dough into squares or diamonds.

Bake for about 30 minutes, or until evenly browned.  Peel off parchment,
break along scored lines, and cool.  Keep in a container with a tight

How many carbs per cracker?  Oh, c'mon!  How do I know how thin you pat
out the dough?  How do I know how big you make them?  (I make mine about
the size of Wheat Thins.)  The whole recipe has about 14 g of usable
carb, and 43 g of protein.  And they taste great! Texture's really nice,
too.  Very crunchy and crackery.

One other note about sunflower seeds and pumpkin seeds -- they're far
cheaper than nuts!  If you're eating nuts as a snack, and wincing at the
dent in your budget, keep these seeds in mind!


Tired of the high prices on low carb specialty foods?  Everything we
sell is at a discount!  *NOTHING* is full price!  We've got all the most
popular stuff from the Low Carb High Life Cruise -- Baja Bob's Margarita
Mix, Cheeters Diet Treats crackers, Just the Cheese Chips, Psyllie Snax,
and *tons* more!  We also sell seasonal Low Carb Gift Baskets!

We also carry Dana Carpender's _How I Gave Up My Low Fat Diet and Lost
Forty Pounds!_ for just $9.99!

If you're Low Carb and Smart, you'll shop CarbSmart!



Reader Review of _How I Gave Up My Low Fat Diet and Lost Forty Pounds!_

Get the whole scoop without reading ALL the books!
I've been low carbing for about 8 months, and have read LOTS of the most
recommended books. I could have saved myself a great deal of time
learning the different approaches if I'd read Dana Carpender's book
FIRST! Now I know what to concentrate my reading on. Just ordered
another copy to give to my sister and her family, so that
they can learn more, too.

 amy in tucson 

Thanks, Amy!  One of the things that thrills me most is when someone
tells me they found my book so helpful that they bought a copy for a
friend or family member.  :-)

You can read this and 24 other reader reviews of _How I Gave Up My Low
Fat Diet and Lost Forty Pounds!_ at Amazon : 
http://www.amazon.com/exec/obidos/ASIN/0966883101/lowcarbohysoluti --
and of course, you can also order the book!

If you'd like to read the first chapter of the book for FREE, plus find
a bunch of other useful low carb info, visit:
http://www.holdthetoast.com .  You can also see my smiling face and my

Or, for that matter, you can visit
http://www.webbalah.net/carbsmart.html , and order
_How I Gave Up My Low Fat Diet and Lost Forty Pounds_ from Carb Smart,
where it's at a discount.  Low Carb Grocery has it at a discount, too --
http://www.lowcarbgrocery.com .

If you'd like to buy the book from a bookstore, you'll probably have to
special order it.  If you're in the USA, this shouldn't be a problem --
just tell them that you want to order _How I Gave Up My Low Fat Diet and
Lost Forty Pounds!_ by Dana Carpender, and that the ISBN is
0-9668831-0-1.  You could also tell them that they can order it through
Baker and Taylor; one of the country's biggest book wholesalers.  We do
ship to Canadian bookstores.

If you're outside of the US, your best bet is to order from Amazon.com.
We can ship internationally from here at Hold the Toast, too, but we're
not set up for it big-time like Amazon is.  If you're a book wholesaler
outside the US and interested in carrying _How I Gave Up My Low Fat Diet
and Lost Forty Pounds!_, we'd love to hear from you!


Omigosh, Yet MORE New Years Responses!

Yes, I know, it's almost spring, and I'm still running the answers to
the questions I asked my readers at New Years.  You know what?  I'm
going to keep on running them until I've run them all!  So there.  It's
my ezine.

Anyway, these answers have been GREAT!  Here's a post I got from reader
Billie Garrow:

Dear Dana.

First I want you to know how much we look forward to the Low Carbezine. 
It has been very helpful to my husband, Bill, and me since we began the
carb life in May of 1999.  Have a great time on the cruise and tell us
detail when you get back.  You might have to send it in installments so
the file won't be too large. ;)

Your question to us is very thought provoking, however it is easy for me
to answer.  

1 & 2.  What I'm proudest of and what I completed are pretty much the
same thing.  Bill and I, along with 48 people on the Joints In Motion
from the Reno area, each raised $3000.00 or more for the Arthritis
and we participated in the Honolulu Marathon on December 10.  All of us
finishers!  Bill and I are walkers and it took us just over 8 hours, and
the whole team was waiting for us at the finish line.  The team spirit
high and we were glad we didn't let them down, even though we just about
to drag our bodies the last 3 miles.  Now that it is all over we can
back and say, "That wasn't so bad."  At our age of 51, and still a
overweight (but both 50 pounds lighter than we were before low-carb)
that was quite an endeavor and we are tremendously proud of it.  There
were over 
22,000 people from all over the world competing in the marathon most of
them runners who completed it in under 4 hours.  In case you don't know,
as I 
didn't before we started training last March, marathons are 26.2 miles

3.  Our sense of accomplishment was indescribable, and Bill and I are
joining the team again and will try to beat our time.  We will also be
to new team members who need encouragement and assistance with their
raising and training.  We raised $180,000 in 2000, and our goal this
year is to
raise $200,000, and take at least 60 people to the marathon.  

4.  My best tip for low-carbers is to just say "no" most of the time,
but to allow yourself occasional forbidden fruit.  A pancake with your
eggs and 
bacon once a month, a mocha instead of a cup of decaf from Starbucks,
once in a while.  Just be sure you really savor it and then get right
back to
your normal low-carb way of life.

Thank you, Dana, for the opportunity to tell you a few of my thoughts.


Billie Garrow

Thank you, Billie!


Charity Pitch

Hold the Toast Press has been asked to participate in the local "Locked
Up For Good" fundraiser for the Muscular Dystrophy Association (MDA). 
On April 12th, I'm to report to Charity Jail, and spend an hour "locked
up" at Fountain Square Mall, here in Bloomington, on the charge of
"having a big heart."  (How'd they know?)  I've been asked to raise
*$1000 bail*!  (I think they think I'm a bigger company than I am...) 
Guess if I don't raise it, I'll have to hang out at the mall forever,

Anyway, if you'd like to contribute, it's surely a good cause.  Don't
make a check out to me, make it out to "MDA" or "Muscular Dystrophy
Association".  That way you'll know I'm not just scamming you for money
or anything.  Send it to: Hold the Toast Press, PO Box 6581, Bloomington
IN 47407. Tax deductible, of course.

As a massage therapist, I worked for a while with a little girl with
muscular dystrophy.  It's a terrible thing; let's find a way to prevent


What sort of travel are you planning for this spring?  Make it a

A cruise is a *perfect* honeymoon -- you can travel to several romantic
places, taking the hotel with you!
How about having your family reunion on a cruise?!  Sounds easier -- and
more fun! -- than having them all to your house, doesn't it?

But who needs hassles, guess work, and details?  Vacations are supposed
to be *fun*!  Let Cruise Horizons plan your cruise for you, and all
you'll need to do is play!

Call Patty at Cruise Horizons for the vacation of your life!
Check out Cruise Horizons website at http://www.cruisehorizons.com .


Product Review

What can you do with Aunt Pearl's Low Carb Bake Mix?  Well, what can you
do with something like Bisquick?  You can do many of the same things
with low carb bake mix -- make biscuits, waffles, pancakes, all those
sorts of things.

(International Reader Alert!  For my readers in the UK, in America what
you call a biscuit is a cookie.  What we call a biscuit is -- well, I'm
thinking it would come closest to an unsweetened scone.  Hmm.  Maybe I
could make scones...)

For instance, I made my husband biscuits and sausage gravy for breakfast
a few weekends back, and I made the biscuits from Aunt Pearl's Low Carb
Bake Mix.  He said that the results were as good as anything he'd been
served in a restaurant -- I had to ask his opinion, since I'd never had
biscuits and gravy before!

I've also used Aunt Pearl's Low Carb Bake Mix to make a chicken pot pie
with a biscuit crust.  I'd call this a maintenance or "splurge" dish,
since it wasn't rock-bottom low carb, but it was no more than 10-15
grams a serving -- and on a cold winter night, it sure was comfort food.

How about making waffles some Sunday morning?  You could top them with a
few thawed frozen strawberries, and even a little whipped cream if you
like.  Or you could make pancakes instead -- and I'm betting if you
thinned out that pancake batter with a little more cream and water, and
added another egg, you'd get crepes.

The thing I like about the bake mix is its very versatility.  I don't
want a mix I can only use to make one thing!  I want to be able to add
*these* ingredients and get *this*, or add these *other* ingredients and
get *that*.  One product, lots of different dishes!

You know what I'm going to try next with the Aunt Pearl's?  Strawberry
Shortcake.  Ever have *real* strawberry shortcake?  It's not made with
sponge cake, or pound cake.  It's made with a big, slightly sweetened
biscuit, and it's *wonderful* that way.  I'm betting that the Aunt
Pearl's makes a fine shortcake.

I just plain like this stuff.  It is soy based, so I don't eat it on a
daily basis or anything, but I think it tastes quite good, and is easy
to use.  I've scrounged up a bunch of Bisquick recipes I think will also
work with this low carb bake mix, and I'll let you know as I try them
which ones work out well.

(One note:  Bisquick contains shortening, while Aunt Pearl's does not --
which means that Aunt Pearl's also doesn't have the preservatives that
are needed to keep the shortening in Bisquick from going rancid.  This
means that when you're cooking with Aunt Pearl's, you'll need to add
butter, oil, or some other fat.  No big deal.)

Aunt Pearl's Low Carb Bake Mix has 4 grams of carbohydrate per serving,
and one gram of that is fiber, so we're talking a usable carb count of
just 3 grams.  How big is a serving?  It'll depend some on what it is
you're making; figure it's one big biscuit.  That biscuit will also have
6 grams of protein in it!

Best of all is the price of the Aunt Pearl's Bake Mix.  The Aunt Pearl's
regularly costs $7.38 for 24 ounces, while Atkins Bake Mix runs $11.99
for 20 ounces, or roughly twice as much.  And at the moment, Aunt
Pearl's is on sale, so it's even cheaper than that!

Available only through Low Carb Grocery; it's their house brand. 
http://www.lowcarbgrocery.com .


Dr. Kanter's Slenderpro carb blocker and energizer 29.95 each or 2
bottles for 39.95 plus 4.95 shipping.
This weeks special-order 4 bottles for 74.85 and get free shipping plus
a free copy of Dana Carpender's "How I Gave Up My Low Fat Diet and Lost
Forty Pounds!"

http://www.justsaynotocarbs.com 1-800-428-3328


That's it!  See you all in a couple of weeks!

Dana W. Carpender

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