Low-carb diet beats low-fat in study - Article

Associated Press

NEW YORK -- Over the long term, a low-carb diet works just as well as a low-fat diet at taking off the pounds -- and it might be better for your heart, new research suggests.

Both diets improved cholesterol in a two-year study, but those on the low-carbohydrate diet got a bigger boost in their so-called good cholesterol, nearly twice as much as those on low-fat.

In previous studies, low-carb diets have done better at weight loss at six months, but longer-term results have been mixed. And there's been a suggestion of better cholesterol from low-carb eating.

The latest test is one of the longest to compare the approaches. At the end of two years, average weight loss was the same for both -- about 15 pounds or 7 percent.

The key difference was in HDL, or good cholesterol: a 23 percent increase from low-carb dieting compared with a 12 percent improvement from low-fat, said Gary Foster, director of Temple University's Center for Obesity Research and Education, who led the federally funded study.

He said the low-carb boost is the kind one might get from medicines that improve HDL.

"For a diet, that's pretty impressive," Foster said.

The findings, published in today's Annals of Internal Medicine, are based on a study of 307 adults, two-thirds of them women. Participants were obese but didn't have cholesterol problems or diabetes.

Half followed a low-carb diet modeled after the Atkins' plan and half went on a low-calorie, low-fat diet. All attended group sessions to help them change bad eating habits, get more active and stick to their diets.

The volunteers had periodic checks of their weight, blood, bone density and body composition.

After two years, there was no major differences between diet groups, except in good cholesterol. Why the low-carb diet had a bigger effect on good cholesterol isn't known, the researchers said.

© 2010The Daily Herald Co., Everett, WA

Low Carb - Crab with Creamy Gorgonzola Sauce

8-12 oz lump crabmeat, cooked*
2 Tablespoons butter
1/2 cup crumbled Gorgonzola cheese
1/2 cup half-and-half, or cream
1/2 cup freshly grated Parmesan cheese, plus more if desired
Salt to taste

Melt the butter in a 1- or 2-quart saucepan over low heat. While it is melting, put the Gorgonzola in a small bowl and mash it with a fork or potato masher, gradually adding the milk. Don't worry about making it smooth, just make sure it is well-combined. When the butter is melted, add the cheese-milk mixture and continue to cook, stirring and mashing occasionally.

Mix crabmeat with the sauce in a large, warm bowl; stir in the Parmesan, then taste for salt and add some if necessary. Serve, passing additional Parmesan at the table if you like. Serve immediately.

*If freshly cooked lump crabmeat is not available to you, canned crabmeat can be substituted, but it's simply not as good. If you must substitute, remember with canned crabmeat, price is the best indicator of quality. Don't scrimp here.

6 servings. 6.8 carbs per serving if made with cream; 8 carbs per serving if made with half-and-half.

The best Gorgonzola (which, not surprisingly, is imported from Italy) is soft and creamy to begin with. Combine it with butter and cream and you have luxury combined with intense flavor. This dish can be made with lobster or chicken also and is delicious!

Low Carb - Blackened Beef Brisket

3-4 pounds well trimmed beef brisket
1 Tablespoon cajun seasoning or hot/spicy seasoned salt
2 tablespoons water
1/2 teaspoon hot sauce
Preheat oven to 325°F.

Rub surface of brisket with seasoning. Brown in hot cast iron skillet with vegetable oil spray. Place brisket on rectangle of heavy aluminum foil. Combine water and hot sauce and spoon over brisket. Seal foil and place in baking pan. Bake about 30-45 minutes per pound at 325°F or until meat is tender. Remove from oven and let stand 15-30 minutes for ease in slicing.

Makes 9 servings. 1 net gram of carbohydrate per serving.

Low Carb - Taco Layer Casserole

1 pound lean ground beef
1 1.24 oz packet of Taco Seasoning
1/2 Medium Onion
2 Cloves of garlic
1- 1 1/5 block of cream cheese (softened)
Chopped tomato
Chopped lettuce
Shredded Cheese
Salsa or favorite taco sauce (optional)

Brown ground beef with onions and garlic until fully cooked. Add in taco seasoning mix. Stir together. When fully cooked and mixed, pour into square casserole dish and let cool for 5-8 minutes.

Spread softened cream cheese on the top making sure it is spread evenly over the ground beef and covered. Sprinkle shredded cheese on top. Put tomatoes and lettuce over the shredded cheese. Add salsa or taco sauce if desired.

Refrigerate leftovers immediately.

Makes 5-6 servings 
Carbs: 6 carbs per serving

Peanut Butter Pizza Recipe

Had to share this one from it's origin of the BH&G site...yummy for hungry kids after school or after a hard day of play! (grown ups too!)

Peanut Butter Pizza Recipe

Healthy Snack - Fresh Fruit Parfaits

For each parfait glass:
1/2 cup any fresh fruit - cubed in bite sized pieces
1/2 - 1 cup yogurt
1/2 cup whipped topping
3 - Shortbread cookies - crumbled

In a parfait glass layer fruit, whipped topping, fruit, yogurt, and repeat. Top with whipped topping and crumbled cookies.

Chewy Oat & Nut Granola Bars

2 cups rolled oats
1 cup quick-cooking oats
1/2 tsp cinnamon
1/8 tsp salt
1/4 cup raw almonds
1-1.5 Tbsp olive or canola oil
1/3 cup pure maple syrup
1/4 cup honey
1/4 cup vanilla-flavored almond milk
1/4 cup shredded coconut
Non-stick cooking spray

Preheat oven to 350 degrees.

Put the rolled oats in blender or food processor until they become powdery like flour. Mix "oat flour" with dry ingredients (except coconut) in a bowl.

Add all wet ingredients to the dry mixture and stir until well combined.

Spray a small baking dish (about 5 inches x 12 inches) with non-stick cooking spray. Add mixture to the dish, pressing it down with a spatula. Sprinkle coconut on top.
Before baking, cut the whole sheet into 12 bars. Bake at 350 degrees for 15-20 minutes. Let cool, cut again, and store in an air-tight container for up to one week.

Nutritional Info

• Fat: 5.4g
• Carbohydrates: 39.6g
• Calories: 220.4
• Protein: 6.9g

Number of Servings: 12

Healthy Snack - Almond Granola

2 cups rolled oats
1/4 cup sliced almonds
1/4 cup honey
1/4 cup molasses
2 tablespoons water
1 1/2 tablespoons vegetable oil
1/4 teaspoon cinnamon
3/4 cup raisins

Heat the oven to 300°F.

Combine the oats and almonds in a medium bowl. In a small saucepan combine the honey, molasses, water, vegetable oil and cinnamon and heat through, stirring for about one minute. Pour over the oat mixture and stir to blend.

Spread the granola onto a baking sheet and toast, stirring every 10 minutes until golden-crisp, about 30 minutes. Remove from the oven and add the raisins. Cool completely before serving.

This can be made ahead and stored in an airtight container for up to three weeks in the refrigerator or in a cool dry pantry.

Colorful Chicken Stew - Diabetic

1 lb. boneless skinless chicken breasts, cubed
1 (14 1/2 oz.) can Italian diced tomatoes, undrained
2 medium potatoes, peeled and cut into 1/2−inch cubes
5 medium carrots, chopped
3 celery ribs, chopped
1 large onion, chopped
1 medium green bell pepper, chopped
2 (4 oz.) cans mushroom stems and pieces, drained
2 low−sodium chicken bouillon cubes
Artificial Sweetener equal to 2 tsp. sugar
1 tsp. chili powder
1/4 tsp. pepper
1 T. cornstarch
2 C. cold water

In a 5−quart crockpot, combine the first 12 ingredients.

In a small bowl, combine cornstarch and water until smooth. Stir into chicken mixture. Cover and cook on LOW for 8 to 10 hours or until vegetables are tender. Serves 10.

Nutritional Analysis: One 1−cup serving equals: 123 calories,

209 mg sodium, 25 mg cholesterol, 16 gm carbohydrate, 11 gm protein,

1 gm fat, 3 gm fiber.

Diabetic Exchanges: 2 vegetables, 1 very lean meat, 1/2 starch.

Bacardi Rum Chocolate Cake

1 Package chocolate cake mix (2 layer size)
1 Jell-o chocolate instant pudding mix (4 serving)
4 Eggs
1/2 c Bacardi dark rum
1/4 c Cold water
1/2 c Wesson oil
1/2 c Slivered almonds, optional

Filling
1 1/2 c Cold milk
1/4 c Bacardi dark rum
1 Jell-o chocolate instant pudding mix (4 serving)
1 Dream whip topping mix

Preheat oven 350 degrees F. Grease and flour 2 - 9 inch layer cake pans. Combine all cake ingredients together in a large bowl. Blend well, then beat at medium speed for 2 minutes. Turn into prepared pans/ Bake for 30 minutes or until cake tests done. Do not under bake.

Cool in pans for 10 minutes. Remove from pans, finish cooling on racks. Split layers horizontally. Spread one cup filling between each layer and over top of cake. Stack. Keep cake well chilled. Serve cold. Filling: Combine milk, rum, pudding mix and topping mix in deep, narrow bowl. Blend well at high speed for 4 minutes, until light and fluffy. Makes 4 cups.

School Morning Breakfast - Apple Pancakes

1 cup flour -- sifted
1 teaspoon baking powder
1/8 teaspoon salt
1/4 teaspoon cinnamon
1/8 teaspoon cloves
3 tablespoons butter
1 egg
1/3 cup milk
2 tablespoons powdered milk
1/2 cup applesauce


Mix together flour, baking powder, salt, cinnamon and cloves. Cut butter into flour mixture. In a small bowl, beat together egg, milk, powdered milk and apple sauce. Combine flour mixture with egg mixture until well mixed. Bake on hot griddle. Serve with butter and syrup

Quick & Easy Spring Dinners

Had to share these great easy dinners from Better Homes & Garden online magazine!

Quick & Easy Spring Dinners