Fit 40's

I have been working hard to lose the weight I have gained having 4 beautiful babies.  I have tried a lot of different ways, you can read about my weight loss journey here.

Weight Watchers

Here is some tips and tools for Weight Watcher:

Weight Watchers Points Calculators
Weight Watchers Food Points Calculator or this Points Calculator
Weight Watchers Daily Allowance Calculator (not SP) 


The Wild Diet

Here is some information on "The Wild Diet" which is much like Paleo and Primal.  
 
What to Avoid

Don’t leave any tempting foods in the house. Get rid of:
  • bread, 
  • rice, 
  • pasta, 
  • cookies, 
  • crackers, 
  • pudding, 
  • ice cream, 
  • waffles, 
  • juice, 
  • sodas, 
  • cereals, 
  • sugar, 
  • flour, 
  • artificial sweeteners, 
  • canned soups, noodles
  • every single refined, packaged , junk food you can find. 
Chocoholics, go ahead and grab some 70% cacao dark chocolate to keep on hand for “chocolate emergencies”

 How to Eat
  1. Eat liberally from the Wild Diet Staples list. 
  2. Limit Wild Diet Supplementary Foods to 2 servings a day. 
  3. Your intake will be 65% plant foods and 35% meats, fats and oils. 
  4. Do not let yourself go hungry – always keep Wild Diet food on -­‐ hand.
  5. Fill yourself up in this priority: 1. Non -­‐ starch y vegetables 2. Protein 3. Fat 4. Everything else 
  6. Enjoy all of the meat and seafood as you’d like. Plenty of protein will boost your metabolism and replace some of the calories you previously received from carbohydrates.  
  7. Eat all the non -­‐ starchy vegetables you can. A generous amount of vegetables will boost your nutrient intake and get your digestive system in order. 
  8. Make 30 minutes the minimum for each meal to avoid glucose spikes. 
  9. Drink as much unsweetened coffee, tea, and seltzer as you like . 
  10. Drink 8 8 -­‐ ounce glasses of pure water a day.
The Wild Plate

  1. Vegetables should make up more than half of your plate. 
    1. Preferably, they should be raw. However, steamed or lightly cooked vegetables are also acceptable. 
    2. The majority of bulk should come from green, leafy vegetables such as spinach, kale, or collard greens. 
    3. Fresh organic vegetables are preferable, but frozen (and canned without preservatives or additives) are fine. 
    4. When eating out, ask for extra vegetables instead of the starch. 
  2. 6 to 8 ounces of meat such as grass -­‐ fed beef, chicken, turkey, pork, eggs, or seafood . This is about the size of the palm of your hand. 
  3. Eat fruit (in moderation) to boost your intake of fiber and micronutrients. 
  4. Round out the meal with good fats (in moderation) in meat or from coconut oil, avocado oil, olive oil , or unsalted nuts such as almonds, pecans, macadamias or walnuts. 
EXTRAS: 
  1.  Keep a journal of your cravings. Write them down so you can indulge during your “eat anything you want” meal 
  2.  Drink 1 -­‐ 2 cups of tea, coffee, or espresso a day. Caffeine increases thermogenesis, workout performance, and helps to liberate stored fatty -­‐ acids enabling them to be burned for energy.
  3. Use lemons in your water and vinegar or lemon juice in your salads to reduce the glycemic index of meals. 
  4. Eat grapefruit to blunt spikes in blood glucose. The bitter component of grapefruit, naringin, also accelerates fat loss by prolonging the thermogenic effects of caffeine by slowing down its breakdown in the liver.
DAY OFF:

Enjoy your “eat anything you want” meals once or twice a week. Make “eat anything you want” meals your only outlet for eating unhealthy foods and do not let any of these eating habits creep into your daily routine. If you cheat by accident, treat that as your indulgence .

Before your meal 
  1. Pre -­‐ feed with a salad, a vegetable, or a piece of fruit before every meal. 
  2. During Your Meal Make 30 minutes the minimum for lunch and dinner to limit spikes in blood glucose. 
  3. Eat vegetables and protein with every meal. 
  4. It’s best to eat slowly and stop eating when you’re approximately 80% full as it takes 20 minutes for your brain to receive the signal to stop eating
Snacking

Eat protein, fat, fibrous vegetables, or fruit (sparingly) as snacks. Aim for one protein snack a day. Keep snacks on -­‐ hand for hunger pangs, travel, and emergecencies.

 Power Snacks
  • Lean proteins (e.g., hard -­‐ boiled eggs, turkey breast, canned fish)  
  • Raw vegetables  
  • Nuts and seeds
  • Protein shakes  
  • Soup 
Wild Diet Staples Foods

 Eat as many non -­‐ starchy vegetables and as much protein as you like, and round out your meals and snacks with nuts, seeds, oils and fats

 Non-starchy Vegetables

Vegetables are extremely adaptable: you can eat most of them raw, lightly steamed, as a snack, side dish, pasta substitute, or main dish . You can also add them to soups, chilies , stews, roasts, salads, stir -­‐ fries and casseroles. Nutritionally, leafy greens are as good as it gets.

Meats

Prioritize grass -­‐ fed, pastured, organic, wild, local and farm fresh

 Fish and Shellfish

Prioritize wild -­‐ caught and local when possible

 Eggs

 Prioritize organic, pasture -­‐ raised and Omega -­‐ 3 enriched

 Nuts
  • Buy organic, raw, unsalted nuts and unsweetened associated butters.
  • Emphasize macadamia nuts due to their favorable Omega -­‐ 3/6 ratio.
  • Because nuts and seeds are concentrated sources of fat and calories, they have the potential to slow progress if you overeat them. 
  • Limit nuts and seeds to 1 -­‐ 2 ounces a day for optimal fat loss.

 Seeds
  • Buy organic, raw, unsalted seeds and unsweetened associated butters. 
  • Favor flax and chia seeds for their favorable Omega -­‐ 3/6 ratios. 
  • Because nuts and seeds are concentrated sources of fat and calories, they have the potential to slow progress if you overeat them. 
  • Limit nuts and seeds for optimal fat loss
Beverages

 Drink only unsweetened beverages and aim for organic

 Fats and Oils
Prioritize virgin, cold -­‐ pressed, unprocessed , and UV -­‐ protected oils. For animal fats and butter/ghee, always aim for organic and pasture -­‐ raised.
  • Coconut oil 
  • Avocado oil 
  • Butter 
  • Ghee 
  • Olive oil 
  • Macadamia Oil 
  • Walnut oil
  • Lard 
  • Tallow
 Supplementary Foods

 Eat no more than two total servings of Supplementary foods a day until you have reached your body fat goal.

 Processed Meats - aim for organic,uncured and grass -­‐ fed . A void added MSG, sugar, nitrates and nitrites
Canned Fish -  Choose fis h packed in water or olive oil ( not soybean oil )
Fruit -  Aim for organic, local, and farm -­‐ fresh when possible. Emphasize berries.
Starchy Vegetables -  Aim for organic, local, and farm -­‐ fresh when possible.



Paleo 
Here are some websites and blogs talking about the Paleo/Primal Diet that not only healthy but great for weightloss!
Paleo Recipes

Breakfasts: 

 1. Ham, Apple & Sweet Potato Scramble
http://paleonewbie.com/ham-apple-sweet-potato-scramble-recipe/
2.  Three Ingredient Banana Pudding
http://stupideasypaleo.com/2014/02/05/3-ingredient-banana-pudding/?utm_source=rss&utm_medium=rss&utm_campaign=3-ingredient-banana-pudding

 3. Three Ingredient Pancakes
http://healthyhints.com.au/paleo-pancakes-recipe/

 4.  Or these Easy Pancakes!
http://www.aspicyperspective.com/2014/02/paleo-pancakes.html?utm_source=feedblitz&utm_medium=FeedBlitzRss&utm_campaign=aspicyperspective

 5. One Easy Great Big Pancake
http://www.notsodesperatehousewife.com/2013/08/08/the-big-ass-pancake-i-eat-for-breakfast-pretty-much-every-other-day-during-sugar-detox/

 6.   Shashuka
http://theshiksa.com/2010/07/28/summer-2010-travel-blog-shakshuka#zZRiVVghY3YBjjpE.32



7.  No-Oatmeal Hot Breakfast Cereal
http://realfoodrn.com/no-oatmeal-hot-breakfast-cereal/
Smoothie Ideas 
1.  This paleo strawberry coconut smoothie sounds a perfect!
http://cookeatpaleo.com/paleo-strawberry-coconut-smoothie/

 2.  This paleo banana bread smoothie is easy and yummy!
http://cookeatpaleo.com/paleo-banana-bread-smoothie/

 3.  This paleo pina colada smoothie is pure tropical simplicity.
http://cookeatpaleo.com/paleo-pina-colada-smoothie/

 4. Rise and Shine Smoothies
http://www.ourpaleolife.com/2013/06/rise-and-shine-smoothie/

 5.  Pumpkin Pie Smoothie
http://civilizedcavemancooking.com/recipes/drinks/pumpkin-pie-smoothie/
6.  Date Smoothies
http://shuttersmack.com/savory-sunday-okay-maybe-sweet-sunday-date-smoothies/

 Paleo Main Meals (to be updated)

 1.  Spaghetti Squash Hash Browns
http://empoweredsustenance.com/perfect-spaghetti-squash-hash-browns-gaps-paleo/

 2.  Buffalo Wings
http://againstallgrain.com/2014/02/04/buffalo-wings-dairy-free-ranch-dressing/
Basically,  the Paleo diet is;
  • grain-free
  • bean-free
  • potato-free     
  • dairy-free
  • sugar-free
Acceptable items are
  • meat
  • fish
  • shellfish
  • eggs
  • tree nuts
  • vegetables
  • roots
  • fruit
  • berries
  • mushrooms
  • herbs and spices
  • seeds


 Julie Daniluk
  • Periscope : @juiledaniluk (Meals That Heal)  
- Chocolate Rocket Fuel Treat
- Shitake Mushroom Soup
- Healing Salad in a Jar
- Chocolate Raspberry Chia Pudding
- Dairy Free Pesto Omelette
- Sweet Potato Frittata
- Guacamole and Chunky Tomato Salad
- Heritage Tomato Salad
- Lentil Olive Tapenade
- Sesame Cucumber Salad
- Simple Guacamole
- Vietnamese Beef Salad
- Cauliflower Soup
- Lentil Lime Soup 
- Chicken Kale Turmeric Soup 
- Gentle Healing Lentil Soup 
- Apple Cranberry Sauce
- Chicken Soup
- Lentil Sweet Potato Casserole
- Quick Spinach Soup
- Baked Wild Salmon
- Healthy chicken fingers
- Chicken Veggie Noodles with Avocado sauce
- Pesto Zucchini Noodles 
- Smoothies
- Healthy Rice Crispy Treats
- Desserts and Treats
Vegetarian
In the past, I have been vegetarian.  Honestly, I miss it.  I enjoy being vegetarian.  Only, I have health problems that invariably get worse when I do it.  I am doing research in finding ways to do it in a way that will enable me to do this in a healthy way.

 Here are some blogs and websites that I have found to help me:

 A Diabetic Vegan: An Interview With Adrian Kiger
No-Nonsense Guide to Eating Healthy and Vegan Without Going Broke
Sample meal plan for a well-balanced vegan diet
The “Vegabetic”: Successful Veganism as a Type 1 Diabetic
The Vegan Diet How-To Guide for Diabetes
Trying Vegan Diets with Diabetes
Vegan Menu for People with Diabetes
Vegetarian, Vegan Diabetic Friendly Recipes
Veggie Boards
Smoothies 

Veg blogs
Belly Full of Veggies
Bring Joy
Happy Healthy Life
Fairly Odd TOFU MOM. (aka "Tofu-and-Sprouts")
Carrie On Living
Chef Amber Shea
Oh She Glows
Vegan Yack Attack
Allyson Kramer
Pickles & Honey
Coconut and Berries
The Minimalist Baker
Running on Real Food
My Whole Food Life
One Ingredient Chef
Hell Yeah It's Vegan!
Heather Nicholds
Peggy K's
The Athletarian 

Meal Ideas

 Breakfast:  
Maca Powder Smoothies
Oatmeal with berries
Smoothie
Whole grain pancakes

Lunch:
Sweet potato with beans
Soup
Veggie wraps
Salad
Sandwiches

Supper:
Burritos
Black Bean Nachos
stir-fry with peanut sauce
Sweet potato hash
Pesto pizza
Stir Fry
Lentil, Bean, or Pea soup
Chickpea Tacos
Rice and Beans
Variations of the combination of grains, greens and beans
Bean Chili

Supplements for me:

 Vitamin B12(Methyl-B12 methylcobalamin NOT cyanocobalamin.)
calcium
vitamin D
iron
spirulina
maca
Omega 3 Oil
maybe:  magnesium and potassium supplements

 For my health issues, make sure I get enough protein and healthy fats.

 Ideas for recipes that I can change to vegetarian that are filling.


Trim Healthy Mama
Here are some websites and blogs talking about being a Trim Healthy Mama (THM) and that is my goal!

*10 Tips to Make THM  Easier*
Coers Family
Counting All Joy
Eat Yourself Skinny
Graceful Abandon
Fat Stripping Frappa or this one
Frugal Health Mama
Home with a purpose and here too
Homeschooling Adventures in Healthy Living
Journal Of Jeanine
Printable Shopping Lists for 31 Days of Trim Healthy Mama Meals!
Raye's Place
SheriGraham
Simply Healthy Home
Starting THM
SP THM forum
The Sunny Patch 
Top Tips for getting started with (or re-committing to) Trim Healthy Mama
Top Recipe Posts for 2014
THM menu ideas, grocery list, divided by type
Top THM Pantry Staples
Trim Healthy Mama Overview: Eating the THM Way
THM E-zine archives 
Trim Healthy Mama Forum
Trim Healthy Mama Sample Menus 
Trim Healthy Mama Website 
Trim Healthy Mama Printables {free}
Trim Healthy Mama Overview
Trim Healthy Mama Recipes List
Trim Healthy Mama {Some of My Tips & Tricks} 
The Trim Recipe Box
Nutrient Dense, Simply Filling, and Volumetric
Here are some Nutrient Dense, Simply Filling, and Volumetric websites and blogs I find helpful informative and inspirational:
Low Carb
Here are some Low Carb websites and blogs I find helpful informative and inspirational:
My Weight Loss Progress: 
(had a baby in 2008, 2009 and 2012)

 January 1st 2009 -- 264 lbs
July 30th 2010 -- 258 lbs
January 1st 2011 -- 248 lbs
March 22nd 2012 -- 243 lbs
August 1st 2012 -- 241.6 lbs
March 20th 2014 -- 250.4 lbs

PLEDGE:


My Fit at 40 Diet Plan
  • Eat until you're full, don't go past it
  • Spend Lots of time outside
  • Move Frequently at a Slow Pace
  • Get Adequate Sleep
  • Get Adequate Sunlight
  • Eat breakfast within 1 hour of rising
Low Carb Chocolate Pudding
  • 1 egg
  • 1/2 tsp vanilla
  • 1 Tbsp cream
  • 2 Tbsp cocoa
  • 1 Tbsp granulated splenda (or honey or Stevia to taste)
  • 1 tsp baking powder
  • 1 tsp oil
  1. Mix all ingredients in a microwave safe container. 
  2. Microwave 1-2 mins depending on your microwave. 
  3. Best to start with a smaller time to avoid over doing. 
  4. Great warm with some whipped cream and sugar free syrup.
Options
  • Try a 1/2 cocoa & 1/2 instant coffee mix instead for a Moccha version
  • Push in a few frozen berries
  • Drop in some small chunks of high cocoa solid chocolate (like 80% Lindt)
Atkins Diet Revolution Rolls

 The diet revolution rolls were in a really old Atkins book (1972). They are really easy to make and are actually kind of like bread.
  • 3 eggs (room temp)
  • 1/4 tsp cream of tartar
  • 3 tablespoons cottage cheese/ricotta
  • 1-2 tsp splenda
  1. Separate eggs carefully. Beat egg whites with cream of tartar until stiff. In a separate bowl mix the eggs and cottage cheese. Gently fold the yolk mix into the egg whites.
  2. Place mix in heaps onto a lightly greased oven tray. Try and heap up as high as possible. Make about 6 piles.
  3. Bake in 150 degree oven for about an hour.
0.5 grams carbs per serve.

 Oopsie Rolls
  • 3 large eggs
  • 1 pkg/2 tsp Splenda (I just omit)
  • dash of salt
  • pinch of cream of tartar
  • 3 ounces/ 85g cream cheese (not Tbsp!) Do not soften! (I usually use around 100g, its easier!)
  1. Preheat oven to 300 degrees. [edit: 300 deg F or 150 deg C]
  2. Separate the eggs and add Splenda, salt, and cream cheese to the yolks. 
  3. Use a mixer to combine the ingredients together. 
  4. In a separate bowl, whip egg whites and cream of tartar until stiff (if you're using the same mixer, mix the whites first and then the yolk mixture). 
  5. Using a spatula, gradually fold the egg yolk mixture into the white mixture, being careful not to break down the whites. 
  6. Spray a cookie sheet with non-stick spray and spoon the mixture onto the sheet, making 6 mounds. Flatten each mound slightly.
  7. Bake about 30 minutes (You want them slightly softer, not crumbly). Let cool on the sheet for a few minutes, and then remove to a rack and allow them to cool. Store them in a bread sack or a ziplock bag to keep them from drying out.
Makes 6@ about 85 calories a piece, >1 carb per

 Acceptable foods: 


Phase 1:
What you can eat and drink for the first two weeks:

 Beverages
Any non-alcoholic beverage that has zero carbs and does not contain sugar or Aspertame in the ingredients list, including coffee, tea, diet drinks, and water.

Meats
Unlimited portions of chicken, fish, beef, veal, shrimp, any canned fish such as tuna (in oil is preferrable). Eat when you are hungry. Stop when you are satisfied. If you are eating processed meats read the labels and avoid any that contain carbs or have sugar or honey in the ingredients list.

 Dairy
Eggs, heavy cream, hard cheeses (cheddar, monterrey jack, edam, swiss, provolone, etc.). Not soft cheeses like cream cheese for this phase. And avoid shredded cheese, as starch is often added in the processing to make it handle and store better.

 Veggies
Up to 2 loose cups of lettuce a day, garnished with cucumbers, celery, radishes.

 Condiments
Salt, pepper, mustard, mayonaise (only full-fat versions), lemon juice, sugar-free spices and spice mixes, plus any full-fat dressing that has 1 carb or less and does not have sugar or aspertame in the ingredients list. Most blue cheese, italian, creamy italian, and ceasar dressings pass the test.

 Snacks
Sweet: Sugar-free jello; Salty: Pork rinds

 Fats
All oils are allowed. Olive, sunflower, peanut, coconut, sesame, etc. In the first phase of the diet you are encouraged to eat fats. In fact, the more fats you eat the quicker you lose weight. This is totally counterintuitive to everything we have ever learned about weight loss, but explained very well in the 1972 version of the book. Dr. Atkins was no quack. The science behind the body turning to fat to burn in the absence of available carbohydrates is well and long established.

 Typical Induction Day Menu
Breakfast:
Coffee 2 egg-omelette cooked in butter and topped with cheese
Ham, sausage, or bacon if I’m in the mood

 Lunch:
Ceasar salad with grilled chicken and parmesan

 Dinner:
Ceasar salad with grilled shrimp

 Snacks: Cucumber slices topped with cheese, cheese + ham roll ups, deviled eggs (with real mayo), pork rinds, sugarfree jello

 Shopping List for first two weeks (Induction Phase)
Romaine Lettuce
Celery
Cucumber
Radishes
Chicken
Fish
Shrimp
Cheddar
Parmesan
Provolone
Eggs
Ham
Heavy Cream
Butter
Ceasar Dressing
Blue Cheese Dressing
Savory Oils for cooking (like sesame, peanut, coconut, etc.)
Sugarfree Jello
Pork Rinds

 Phase 2 What You Can Eat in this Phase

 Most fish, poultry and meat don't contain carbs so you can feel free to enjoy them, but be sure you're also getting your 12 to 15 grams of net carbs in vegetables as well.

 All fish including:
Flounder
Herring
Salmon
Sardines
Sole
Tuna
Trout
Cod
Halibut

 All fowl including:
Cornish hen
Chicken
Duck
Goose
Pheasant
Quail
Turkey
Ostrich
All shellfish including:
Clams
Crabmeat
Mussels*
Oysters*
Shrimp
Squid
Lobster
*Oysters and mussels are higher in carbs so limit to about 4 ounces per day. All meat including:
Bacon*
Beef
Ham*
Lamb
Pork
Veal
Venison

 Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. Also steer clear of cold cuts and other meats with added nitrates.

 Eggs are one of nature's most nutritious creations. That’s why eggs are a staple breakfast in the Atkins Nutritional Approach. Feel free to get creative with your eggs: Add mushrooms and onions, or even green pepper. Top the dish off with feta cheese or add basil, oregano and other herbs. Eggs in any style, including:
Deviled
Fried
Hard-boiled
Omelets
Poached
Scrambled
Soft-boiled

 Keep in mind that cheese does contain carbs, about 1 gram per ounce. You may have about 3 to 4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese or a 1" cube. Cheese including:
Type Serving Size Grams of net carbs Blue cheeses 2 T 0.4 Cheddar 1 oz 0.4 Cow, sheep and goat 1 oz 0.3 Cream cheese 2 T 0.8 Feta 1 oz 1.2 Gouda 1 oz 0.6 Mozzarella 1 oz 0.6 Parmesan 1 oz 0.9 Swiss 1 oz 1.0

 Vegetables:
You should be eating approximately 12 to 15 grams of net carbs per day in the form of vegetables, which is equivalent to several cups depending on the actual carb content of the veggies you select. 1 cup is roughly the size of a baseball.

 Measure the following salad vegetables raw.
Vegetable Serving Size/Prep grams of net carbs
Alfalfa sprouts ½ cup/raw 0.2
Arugula 1 cup/raw 0.4
Bok choy 1 cup/raw 0.4
Celery 1 stalk 0.8
Chives 1 tablespoon 0.1 Cucumber ½ cup 1.0
Iceberg lettuce 1 cup 0.2 Mushrooms ½ cup 1.2
Parsley 1 tablespoon 0.1
Peppers ½ cup/raw 2.3
Radicchio ½ cup/raw 0.7
Radishes 6/raw 0.5
Romaine lettuce 1 cup 0.4

 The following vegetables are slightly higher in carbs than the salad vegetables listed above. They also provide important nutrients and add variety to your daily foods. Make sure you stay within the 12-15 grams of net carbs. Unless otherwise noted, measure these veggies after you cook them.
Vegetable Serving Size/ Prep Net Carbs
Asparagus 6 spears 2.4 Avocados ½ whole (raw) 1.8
Broccoli ½ cup 1.7 Broccoli raw ½ cup 0.8
Brussels sprouts ¼ cup 1.8
Cabbage ½ cup (raw) 1.6
Cauliflower ½ cup (raw) 1.4
Swiss chard ½ cup 1.8
Collard greens ½ cup boiled 2.0
Eggplant ½ cup 2.0
Green String Beans 1 cup 4.1
Kale ½ cup 2.4 Leeks ½ cup 3.4
Olives green 5 0.1 Olives black 5 0.7
Onion ¼ cup 4.3
Pumpkin ¼ cup 2.4
Rhubarb ½ cup (unsweetened) 1.7
Sauerkraut ½ cup (drained) 1.2
Snow peas and snap peas in pod ½ cup with pods 3.4
Spaghetti squash ¼ cup boiled 2.0
Spinach ½ cup 2.2
Summer squash ½ cup 2.6
Tomato ¼ cup 4.3
Turnips ½ cup 3.3
Water chestnuts ¼ cup (canned) 3.5
Zucchini ½ cup 1.5

 Salad Garnishes
Crumbled bacon 3 slices 0.0
Hard-boiled egg 1 egg 0.5
Grated cheeses (see above carb counts)
Sautéed mushrooms ½ cup 1.0
Sour cream 2 tbs 1.2

 Herbs and Spices (make sure they contain no added sugar)
Basil 1 tbs 0.0
Cayenne pepper 1 tbs 0.0
Cilantro 1 tbs 0.0
Dill 1 tbs 0.0
Garlic 1 clove 0.9
Ginger 1 tbs sliced root 0.8
Oregano 1 tbs 0.0
Pepper 1 tbs 0.0
Rosemary 1 tbs 0.0
Sage 1 tbs 0.0
Tarragon 1 tbs 0.0

 Salad Dressings - Any prepared salad dressing with no added sugar and no more then 2 grams of net carbs per serving (1-2 tablespoons) is acceptable. Or make your own.
Blue cheese 2 tbs 2.3
Caesar 2 tbs 0.5
Italian 2 tbs 3.0
Lemon juice 2 tbs 2.8
Lime juice 2 tbs 2.8
Oil and vinegar 2 tbs 1.0
Ranch 2 tbs 1.4

 Fats and Oils There are no carbs here, but keep in mind that the serving size is approximately 1 tablespoon.
Butter
Mayonnaise – make sure it has no added sugar
Olive oil I must say here is where Atkins and I go haywire Canola oil is GMO and I do not consider it healthy
Vegetable oils – Those labeled “cold pressed” or “expeller pressed” are especially good and olive oil is one of the best.
Canola* (rapa seed GMO)
Walnut
Soybean* (another GMO)
Grape seed*
Sesame
Sunflower*
Safflower*
*Do not allow any oils to reach overly high temperatures when cooking. Use olive oil for sautéing only. Use walnut or sesame oil to dress cooked veggies or salad, but not for cooking. Artificial

 Sweeteners
Splenda – one packet equals 1 gram of net carbs

Beverages
Clear broth/ bouillon (make sure it has no sugars added)
Club soda
Cream, heavy or light.
Decaffeinated or regular coffee and tea*
Diet soda (be sure to note the carb count)
Flavored seltzer (must say no calories)
Herb tea (without added barley or fruit sugar added)
Water – at least eight 8-ounce glasses per day including...
Filtered water
Mineral water
Spring water
Tap water

 * One to two cups of caffeinated tea or coffee is allowed as desired and tolerated by each individual. If you experience symptoms of hypoglycemia or cravings as a result, do not use caffeine. If you have a true caffeine addiction, it is best to break the habit during the induction phase. * Limit lemon and lime juices to 3 T per day

 Supplements for me:
magnesium supplements
potassium supplements

multivitamin
Vitamin B Complex
Vitamin D Supplement
consider: digestive enzymes

 

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