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Old 25.11.2015, 11:25
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Help, support, recipes for low or no carb diet

Never ever have been able to stick to one of those fancy silly diets. And never had to, until I go to the menopause, and undiagnosed failing thyroid and developed Type 2 diabetes, first controlled by diet (low GI and portion control) and exercise, and for past couple of years, insulin- which of course helps one pile weight on.

So with a knee replacement on the cards for next March, I want to lose at least 10 kilos and hopefully more. Due to diabetes, I've been advised to cut carbs to the absolute minimum. Still have porridge in the morning with linseed- then only veg, meat, eggs, cheese for the rest of the day. No potatoes, no rice, no pasta or barley, no bread.

Finding it very hard to give up carbs especially in this cold weather- but it is getting easier. In the UK I go a 'spiraliser' which turns carrots, celeriac, courgettes, etc, into noodles - and use a mixture of veg as a base for bolognese and accompaniment for meat- and of course, the dreaded portion control. As a very sporty and active person when I was young- it's been hard to adjust portion to a less active lifetyle (having very sore knees is not conducive to doing much sport and exercise!) .... but I am getting there. BTW, my knee that has to be replaced was very badly damaged almost 45 years ago- in a very severe car accident where my femur was smashed to smithereens from knee to hip- 4.5 months in traction with broach fitted in knee (wrongly) and then rebreak in 2 places to straighten as it had healed in a bow - and Kuntscher nail for a couple of years - with shortening reduced from 5 to 2.5 cm. Very lucky I was able, after lots of hard work- tog et back to a normal life, ski, snowboard, hike, cycle - but now, in my mid 60s- it has all caught up with me and arthritis set in. So worst knee this Spring, other possibly year after. Wish me luck.

Any help and support with low to no carb diet would be hugely appreciated. Thanks all EF.
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Old 25.11.2015, 11:43
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Re: Help, support, recipes for low or no carb diet

Parsnips, turnips, beetroots, celeriac, kohlrabi, cauliflower and broccoli are all good - and can be used as an alternative in most potato dishes - mash in particular.
Make flat breads using chickpea flower
Make lentil dishes

Obviously none of the above is available in Swiss supermarkets
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Old 25.11.2015, 12:00
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Re: Help, support, recipes for low or no carb diet

I have been cutting back on carbs a bit. One interesting alternative is Cauliflower rice. Don't process it too much. I find it best to process it a little, tip into a bowl then just put back the larger pieces to process further. This avoids ending up with a load of pulp.

http://www.bbcgoodfood.com/recipes/cauliflower-rice
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Old 25.11.2015, 12:06
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Re: Help, support, recipes for low or no carb diet

Cauliflower couscous - blitz it then add a crap load of chopped flat leaf parsley, seasoning (oil, acid, +++++)
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Old 25.11.2015, 12:12
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Re: Help, support, recipes for low or no carb diet

Soup! Always good when it's cold outside.

I suggest you make friends with your butcher and ask him for bones to make stock. I only make chicken and beef stock, just throw in carrot, onion and celery, simmer for an hour or so then strain.
With the chicken stock I make minestrone, lentil, chicken and mulligatawny. From the beef comes French onion (just be aware of the consequences), barley, beef and veggies. Not sure if you can have barley or not.

When I can get enough bones I make as much stock as possible and then freeze what I don't immediately need. Roasting them first also makes a nice difference to flavour.

Good luck!
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Old 25.11.2015, 12:16
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Re: Help, support, recipes for low or no carb diet

Stews with lots of veg plus meat but no potato, vegetarian lasagne with courgette instead of pasta, (will dig out the recipe for you) vegetable bakes with cheese, soups of course and lots more that I can't think of off the top of my head.
I think I've got a low/no carb cookery book somewhere I'll see if I can dig it out for you
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Old 25.11.2015, 12:21
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Re: Help, support, recipes for low or no carb diet

I suggest whole grains, lean proteins and veggies. There is more if you need to consider if you want to reduce inflammations and lower cholesterol.. Calorie restriction can be challenging for many, often ends in binging so do it gradually and at first instance, focus on the sources of calories. Quinoa is a good choice. So are brokkoli, spinach, beans and oats.
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Old 25.11.2015, 12:47
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Re: Help, support, recipes for low or no carb diet

Very lucky to have low blood pressure, and low cholesterol. Diabetologist is always surprised about my bp and cholesterol numbers- and says just too many of his patients come with the dreaded high sugar, high BP, high cholesterol + overweight combo.

Lorena, no whole grains for now- had already switched to them- cutting out altogether for now, as said, apart from porridge with seeds in morning.
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Old 25.11.2015, 12:54
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Re: Help, support, recipes for low or no carb diet

Are you allowed nuts? Come over next week and I shall make you a delicious nut roast with a hidden ingredient!!
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Old 25.11.2015, 12:59
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Re: Help, support, recipes for low or no carb diet

Nice, quick and easy stew to make is Speedy Chorizo with Chickpeas.

Recipe feeds 2, takes 10 minutes:

400g can chopped tomatoes
110g pack chorizo (unsliced)
140g/5oz wedge Savoy cabbage
sprinkling of dried chilli flakes
410g can of chickpeas, drained
1 chicken or veg stock cube

Put medium pan on heat and tip in tomatoes followed by canful of water. While the tomatoes are heating, quickly chop the chorizo into chunky pieces and shred the cabbage.

Pile the chorizo and cabbage into the pan with the chilli flakes and chickpeas, then crumble in the stock cube.

Stir well, cover and leave to bubble over a high heat for 6 minutes until the cabbage is just tender. Ladle into bowls and enjoy.

Per serving: 366 kcalories, protein 23g, carbohydrate 30g, fat 18g, saturated fat 5, fibre 9g, added sugar 0.3g, salt 4.26g.

I don't use that much chorizo myself. I usually get the ready sliced variety and only put in 8 slices cut into quarters. And only half a can of water.
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Old 25.11.2015, 13:00
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Re: Help, support, recipes for low or no carb diet

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Are you allowed nuts? Come over next week and I shall make you a delicious nut roast with a hidden ingredient!!
Nuts are fine, as long as not too many of course! xx see u soon.

For lunch today 'endives au jambon' - chicory with ham- NO béchamel, and a good sprinkling of excellent Jura cheese (our Gruyères).
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Old 25.11.2015, 13:13
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Re: Help, support, recipes for low or no carb diet

What about polenta? I've got a few recipes using that if it's allowed?
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Old 25.11.2015, 13:16
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Re: Help, support, recipes for low or no carb diet

I love polenta- but no polenta for now- sadly.

Soup is indeed great- especially chunky, hearty soup- but you can't live on soup alone- well I certainly can't, not for more than a few days.

Could eat a horse after all that shovelling snow this morning.
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Old 25.11.2015, 13:37
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Re: Help, support, recipes for low or no carb diet

Ratatouille is great so is lentil soup. Scrambled eggs with tomatoes and mushrooms for breakfast or lunch, chili is also good for the cold winter days. Good luck!
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Old 25.11.2015, 13:38
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Re: Help, support, recipes for low or no carb diet

Quote:

Could eat a horse after all that shovelling snow this morning.
That should fill you up for a bit and is allowed.
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Old 25.11.2015, 13:40
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Re: Help, support, recipes for low or no carb diet

Neighbour has taken back the 2 she keeps in my back field as it is snowing so hard- will try and catch one next time they are here- but they are so friendly and cute, not sure that will work Been toying with the idea of taking lambs to fatten up each Spring - but again...
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Old 25.11.2015, 14:02
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Re: Help, support, recipes for low or no carb diet

Hi Odile,

I also have Type 2 Diabetes and had the full combo of high BP, overweight etc.

My diet:

Morning - Müesli with unsweetened cereals, milk, nature yogurt and a bit of fruit (sometimes I use Xilith as a sugar replacement).

Lunch - Normal Menu with only half or a quarter of a standard portion of carbs, double amount of veggies, proteins. Rice or Pasta, if possible whole grain.

Evening - almost the same as Lunch. 3 to 4 times a week followed by desserts, just not to much and right after main dish.

Drinking - Water with a few slices of lemon, lemon grass and fresh peppermint, tea, coffee. Not too much alcohol. No fruit juices or smoothies.

When I'm really hungry in between I eat some nuts or a whole grain cracker.
For a night in front of the TV: roasted zucchetti baked with a bit of gruyere.

No measuring of anything, learned to get the feel of how much carbs I need to get me to the next meal. Usually start to feel hungry around 1 hour before next meal.

Walking for at least 1 up to 3 hours 4 to 5 times a week in the hills.

This way I lost > 20kg in 4 month time. BP is perfect. HbA1c down to 5.3.
NO migraine anymore. No insulin needed and only a minimal amount of Metformin.

Somebody mentioned beetroot: It has a surprisingly high amount of carbs.

Wish you all the best for the operation.
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Old 25.11.2015, 14:22
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Re: Help, support, recipes for low or no carb diet

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. Still have porridge in the morning with linseed- then only veg, meat, eggs, cheese for the rest of the day. No potatoes, no rice, no pasta or barley, no bread.


When my gluten-intolerant mother-in-law (insert joke here, I know) visited us a while back I did some research and found a recipe for pancakes made with just banana and egg. Then of course you can put on them what you will, diet permitting.


"Method"...


Smash/smush one banana with a fork (although I find my daughter's Annabel Karmel baby food smasher to be invaluable in such a situation) and add two beaten eggs. Whip like fury until as smooth as possible. I always add a squirt of lemon juice too.


Then, in an oil of your choice (I use rapeseed for its high smoking point) fry until done.


They are a little "fragile" if not done thickly enough and I find I need two spatulas to flip them.


They're a nice sweet treat and feel carb-like. I hope you find lots of variety in these suggestions, and that you feel better soon.


Good luck with the weight loss - I'm impressed with your dedication.


Rufus
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Old 25.11.2015, 15:19
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Re: Help, support, recipes for low or no carb diet

I came across Buzzfeed Food video the other day about making flat bread out of cauliflower. I'll post the link once I found it.
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Old 25.11.2015, 15:26
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Re: Help, support, recipes for low or no carb diet

Quote:
"Method"...
Smash/smush one banana with a fork (although I find my daughter's Annabel Karmel baby food smasher to be invaluable in such a situation) and add two beaten eggs. Whip like fury until as smooth as possible. I always add a squirt of lemon juice too.
To clarify - Odile is looking for low-GI food (based on the information given) - the one thing she sure as hell doesn't want to eat is a banana - it will spike the bloody sugar - and therefore insulin levels.

IIRC there is some sort of "fibre" that you can get - expands massively when moist, which can be whisked with an egg - and a pancake made. Serve this with cottage or cream cheese - maybe with a slice or turkey or ham and you'll avoid a spike.

Basically you need high protein + low GI carbs combined.
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