Dana Carpender: "Make protein a breakfast staple"

[gotbeer]

Make protein a breakfast staple

Tired of eggs? Try steak, chops, cheese

Dana Carpender, United Feature Syndicate, Mar. 10, 2004 12:00 AM

http://www.azcentral.com/arizonarepublic/food/articles/0310lowcarb10.html

Breakfast should be the cornerstone of your low-carb diet. It has a profound impact on hunger all day. In one study, subjects who ate a cheese omelet for breakfast ate fewer calories during the day than subjects who ate instant oatmeal. Eating the right breakfast also can improve your energy, mood and mental clarity.

Eggs are great for people following a low-carb meal plan, and are infinitely variable, but my mail tells me that many of you are heartily sick of them.

Here are some ideas to vary your breakfasts:

• While bacon is too low in protein to serve by itself, sausage and ham make fine high-protein breakfasts. Throw sausage patties on your electric tabletop grill, and they'll cook quickly, with little tending.

• Burgers, chops and small steaks make great breakfasts, and also can be cooked quickly and easily on that grill.

• Leftovers, such as warmed-up meat loaf or stir-fry, make a good breakfast.

• Cottage cheese is cheap, high-protein, low-carb and loaded with calcium. If you like, add berries and a little sweetener: 1 cup of cottage cheese plus 1/2 cup sliced strawberries has 27 grams of protein, 11 grams of carbohydrate and 2 grams of fiber, for a usable carb count of 9 grams. ("Usable carbs" is the number of carb grams minus the number of fiber grams.)

• In The GO-Diet (GO Corp., 1999), Jack Goldberg and Karen O'Mara explain that the 12 grams of carbohydrate per cup listed on a container of plain yogurt is high. Yes, the milk the yogurt is made from has 12 grams of lactose, but the yogurt bacteria convert it to lactic acid, giving yogurt its characteristic tangy taste and leaving the yogurt with just 4 grams of usable carb per cup (and 9 grams of protein). Add a little low-carb "granola" - one-third cup of Gram's Gourmet Flax 'n' Nut Crunchies (buy it at carbsmart.com) for another 7 grams of protein, 6.7 grams of carbohydrate with 4 grams of fiber, for a usable carb count of 2.7 grams and plenty of minerals and healthy fats.

• Protein bars and shakes make grab-and-go breakfasts. I prefer shakes, because they usually don't contain polyol sweeteners. With the new carb-reduced milk on the market, you can easily make your own. Just put 1 cup of carb-reduced milk through the blender with a scoop (about 1/4 cup) of whey protein powder, a few ice cubes and the extract and sweetener of your choice.

• Other breakfasts-to-go include individually wrapped string cheese or cheese chunks, hard-boiled eggs, cold cuts and cottage cheese in individual containers with peel-off lids.

Dana Carpender is the author of 500 Low-Carb Recipes. Reach her through her Web site, holdthetoast.com.

[Nancy LC]

Hmmm... interesting about the yogurt. Think its true?

[cori]

I have actually heard it's not :( There's some detailed info in the link below:

The Truth About Carbs in Yogurt (http://forum.lowcarber.org/showthread.php?t=138905)

[cori]

Oh geez. How negative am I? It's a great article though! Thanks gotbeer!

[gotbeer]

Dana is a long-time low-carb favorite. I am happy to post her stuff, even if the long-term scientific results go against her. She'll adapt quickly to the latest science, IMHO.

[Nancy LC]

Good stuff, thanks for the link!

I've been eating a tablespoon or so a day of plain yogurt because I think my intestinal tract needs the bacteria. Things are rumbly in the tumbly.

[CindySue48]

"Dana is a long-time low-carb favorite."

I went to her site and also checked out Amazon and there are NO examples of any recipes! I went to look at her book because I looked at one book recently (I thought by this author), and the recipes were fairly LC, good for maintenance I think, but too high carb for induction or ongoing weight loss (for me anyway, I have to stay below 35-40/day to keep loosing).

[PaulaB]

Dana is a long-time low-carb favorite. I am happy to post her stuff, even if the long-term scientific results go against her. She'll adapt quickly to the latest science, IMHO.
I find some of her receipes good, the only trouble is that in some of them she uses rice protein powder and I can't find any in the uk, I could get it from the states but the shipping price is very high (got quoted $36)

[MyJourney]

I've been eating a tablespoon or so a day of plain yogurt because I think my intestinal tract needs the bacteria. Things are rumbly in the tumbly.

You might want to try Kefir

http://www.wildernessfamilynaturals.com/mall/kefir_culture.ASP

What is Kefir?

Kefir is a natural probiotic. It contains live active cultures of normal flora that will actually repopulate your digestive tract and aid in digestion. Kefir is superior to yogurt because yogurt is made with trancient, less potent bacteria. The bacteria in yogurt will last a few days in the digestive tract, and you need to keep reintroducing them. Kefir contains more organisms than yogurt, and the "normal flora" in kefir is made of vary strong strains of micro organisms (unlike yogurt) which will help to over take pathogenic organisms that have taken over. Kefir will repopulate the digestive tract with good organisms. We consider this the more natural way to add good bacteria to the digestive tract and feel these strains are superior to any capsules which might contain organisms that have been dried. The cultures on Kefir and active and growing when the enter your body. They thrive in dairy and use up the lactose and partially digest the proteins, making it a product that most people can ingest and will benefit from. Even people with milk sensitivities can usually drink kefir. These strong strains of digestive bacteria will also culture coconut water from young coconuts (see below for the recipes) or any milk product.

In addition to repopulating the digestive tract, enzyme stores are added to in the body. Many people in the US currently take digestive enzymes. They have been told they are not digesting their food properly, that their enzyme stores have run out, and they will have to take enzymes the rest of their life. Unfortunately, their health care providers have missed something that Sally Fallon and the Weston A. Price people along with people like Donna Gates of Body Ecology have come to realize: that cultured foods will actually add back enzyme stores into the enzyme banks of the body and aid the body in digesting other foods. Kefir, cultured cream, buttermilk, cultured vegetables, etc all add predigested food full of vitamins and minerals, normal flora, and enzymes to the body. I believe these are valuable foods, part of all good traditional diets, that have become lost in the society of today. And I believe bringing them back is essential for optimal health.

Is it different than Yogurt?

Yes. There is research showing that Yogurt contains left turning bacteria and kefir contains right turning bacteria. This researcher even states that young children and nursing mothers should stay away from the left turning bacteria found in Yogurt. He shows from his research that kefir and its right turning bacteria are far superior and much more beneficial to the digestive tract than the cultures found in yogurt.

Yogurt contains transcient bacteria and will not repopulate the digestive tract, but the active, growing, living cultures in kefir will.

The lactose in kefir is all digested by the time it is ingested, and some of the proteins have been broken down. Therefore, kefir can be used by many people who have sensitivities to milk . The same is not true with yogurt. Kefir can be made from any milk: goat, cow, ox, sheep, etc. A dairy free kefir can also be made from young coconuts. This is very exciting.

Is Taking Probiotics Just as Good?

Probiotics are capsules or tablets that contain some of the same healthy bacteria found in kefir. The differences between kefir and probiotics are significant, however. While probiotics contain good organisms that can repopulate the digestive tract, they need to be kept dormant (refrigerated) and are not actively replicating and growing when they arrive in your intestines. In addition, they are not in any medium that will coat the digestive tract and help them to become established, but rather they are in the process of being dormant and are actually slowly decreasing in population as they die off over time.

Kefir, on the other hand has massive quantities of healthy normal flora that are in the process of growing, increasing in number, and thriving. They are eaten in the medium they are thriving in, such the cultured milk or coconut water, which will coat the digestive tract and help them to establish residence there. This is a tremendous boost to your system and will repopulate your digestive tract more quickly, more efficiently, and more thoroughly than probiotics.

In addition to all this, kefir is very easy to make and much less expensive.

How do you make kefir?

Instructions to activate starter:

Into a glass container mix together the entire contents of one foil package of kefir starter with one quart of slightly warmed milk. (about skin temperature or 92 degrees) Shake, stir or whip with whisk to mix well.
Put on lid. Let sit to ferment at room temperature for 18-24 hours. You will notice it is ready if the milk has thickened and has a distinctive, sour fragrance. Final consistency is pourable by not “cat with a spoon” thick. Once thickened, shake or stir vigorously and place into the refrigerator. Even in your refrigerator the fermentation process continues, but chilling will slow down the fermentation of the healthy bacteria and beneficial yeast.
After initial activation each packet can be used to make 7 additional batches. Instructions are included here for creating one quart of or up to one gallon of Kefir at a time.

Transfer Instructions
Once your initial batch of kefir has been made and before you finish drinking it, start your second batch. Take some of your previous batch of kefir and add it to a new batch of warmed milk. You may repeat this step up to 7 times before you need another foil packet. Our unique kefir starter contains strong, viable lactobacillus bacteria and two strains of beneficial yeast that are unusually hardy, making the transfer process possible.

For 1 quart of organic milk- use 2 Tbsp of previous batch
For ½ gallon of organic milk- use 2/3 cups of previous batch
For 1 gallon of organic milk-use one cup of previous batch
When you transfer kefir into new milk, be sure not to add more than the recommended amounts of previous batch. Adding too much kefir from your previous batch can result in a taste more sour than you prefer. You simply take some kefir from each batch to make the next batch. You can make 7 generations of kefir before the yeast will begin to become crowed out by the more aggressive lactobacillus organisms.

Enjoy your kefir plain or add sweetener, non-alcoholic flavorings, fruits, or spices like nutmeg or cinnamon.



Making a “Farmer Style” of Kefir Cheese

Make kefir as instructed, but let the freshly made kefir remain at room temperature for several hours longer. Suddenly you will see the curds (milk protein) separate from the whey.
Now line a strainer with cheesecloth. Place strainer over a bowl and pour the curds and whey mixture through the strainer. The strainer will catch the “cheese” or curds and the whey will go into the bowl. Place the bowl and strainer into your refrigerator and let it drain for several more hours. Store in a covered container for up to 5 days.
Warning: Once the kefir is placed into the refrigerator and cooled, the fermentation process is inhibited. You cannot then bring it back out to room temperature to turn your kefir into cheese.

Uses for Kefir Cheese
This cheese is excellent tossed into salads. It is also delicious flavored (e.g. Chopped onions, garlic, sea salt, fresh herbs) and served with an assortment of raw vegetables.

Uses for Whey:

Many recommend soaking your grains before cooking them. This makes them more digestible and releases the phytic acid. Several tablespoons of the microflora-rich whey can be added to your soaking water.

In Europe, whey is sold as a delicious beverage. Try sweetening it with stevia, fresh lemon or lime juice, or a non-alcoholic flavoring.

Special Tips:

Refrigerate starter culture packets until ready to use
Once kefir is made it will last approximately 1 week in the fridge.
When making kefir at home you can choose the best kind of milk for your.
Goat milk requires more starter when making initial batch. . Use one foil packet to 2 cups of milk.
The fat in milk makes a thicker kefir. With non-gat milk use 1 teaspoon not-fat milk powder per quart of milk. Add with
How do you make coconut Kefir?

Take your case of young coconuts, punch holes in the end where the eyes are pour out all the coconut water into clean glass jars. To one pint of liquid (about 4 young coconuts) add a packet of kefir starter culture. Let this sit about 24-48 hours.

You will know your kefir is ready when the color changes to a milky white and usually there is a bit of bubbling or foam on the top. This means the sugar has all been removed. When you drink it it will taste tangy and tart.

You can use about 1/4 cup of kefir from the first batch to "transfer" friendly bacteria to your next batch of kefir. You man do this up to seven times with one package of starter. When the weather becomes cold outside warm the liquid to about 90 degrees befor adding the starter. Then place the glass jar some where warmer so the temperature is steady at around 70 degrees.

Allow room for expansion as the coconut water ferments and becomes coconut kefir. Cover and let set at room temperature for a day or two. The cooler it is in your home, the longer it will take to ferment. The water will become like a drinkable yogurt. When this happens place it in the refrigerator. It will keep for several weeks. You may add vanilla, stevia, or any flavoring and sweetening of your choice.

1/2 Cup of Coconut Kefir with a meal greatly helps digestion. You can add ginger, stevia. fresh lemon, and/ or lime juice, etc. if desired. A half of a cup at bed time will greatly help to reestablish a health inner ecosystem. Studies have shown that when you are lying still during sleep, the microflora reproduce faster.

How do you make coconut Kefir? Make Coconut Chese!!

To make coconut cheese open up the young coconuts from step one above and scoop out the soft flesh. Blend this flesh into a pudding and add the remaining activated culture from that pint jar (see above) or from your coconut kefir culture. Mix thoroughly and let set at room temperature. This will make a cheese like substance somewhat like cream cheese that you can use in dressings, or as a spread. It is dairy free and delicious. It too will store well in the refrigerator.

[Paris]

"Dana is a long-time low-carb favorite."

I went to her site and also checked out Amazon and there are NO examples of any recipes! I went to look at her book because I looked at one book recently (I thought by this author), and the recipes were fairly LC, good for maintenance I think, but too high carb for induction or ongoing weight loss (for me anyway, I have to stay below 35-40/day to keep loosing).


I am guessing the book that you looked at was not by Dana. Almost all of her recipes in both cookbooks (with maybe a few exceptions) run between 3-6 carbs per serving. I have both cookbooks and adore them - they are what brought me back to low-carbing (along with the sound science, of course! :p )

[PacNW]

Dana Carpender's column this morning (March 10) is pretty good. It is on "Net Carbs." It covers the breakthrough use of "Effective Carb Count" by the Protein Power authors, how that opened up more choice of foods with higher fiber for LCers, discrepancies among countries for labeling laws, and the fear that the Consumer Package Goods companies will rush in and bastardize the use of "net carbs" and "low carbs."

I cannot find the article online yet, but it is the best column she has written.

She suggests that she might do a followup on "net carbs," perhaps addressing the controversy whether sugar alcohols should not be counted. I posted another article this morning that encapsulates that controversy as follows:

“Their theory is that sugar alcohols don’t raise blood sugar as quickly or as high as regular carbohydrates,” he said. “They are ignoring the fact that they do have some effect.”

Curiously, even Dr Atkins himself was once opposed to the use of sugar alcohols for people converting to his low-carb approach. The 1998 edition of the New Diet Revolution states: “Sweeteners such as sorbitol, mannitol and other hexitols or sugar alcohols are not allowed, nor are any sweeteners ending in the letters -ose, such as maltose fructose etc.”

By 2002, this statement had been eliminated and replaced by the recommendation that “some controlled-carb food products can come in handy” and “more and more companies are creating healthy products that can be eaten during the Induction phase of Atkins”. These included the diet’s spin-off company, Atkins Nutritional.

[Lessara]

MyJourney-Where do you find Kefir? Do grocery stores carry it? Is it in a yogert like container or more like milk?

You know, I have both cook books, why don't I use them?! :lol:

[haw]

PacNW

Interesting. Thanks.

[Karen]

Dana Carpenders website is here:

http://www.holdthetoast.com/

You can look through the archives for recipes and also subscribe to her ezine from there.

Karen

[DebPenny]

I have yet to find unsweetened kefir in the grocery stores -- including our local natural foods co-op -- so they're all high in carbs. But, to answer the question of where to find it, it's in most grocery stores, in the milk section or the yogurt section, and usually in containers for liquids as it's not thick enough for a container like yogurt.

[ellemenno]

I have a couple of Dana Carpender's cookbooks (still waiting on Amazon to ship How I Gave Up My Low-Fat Diet and Lost Forty Pounds (http://www.amazon.com/exec/obidos/tg/detail/-/1592330401/ref=pd_sim_books_5/103-3290266-9365425?v=glance&s=books)) and I have to say I absolutely *LOVE* Dana Carpender's 500 Low-Carb Recipes (http://www.amazon.com/exec/obidos/ASIN/1931412065/lowcarbohysoluti/103-3290266-9365425) book (see my journal (http://forum.lowcarber.org/showpost.php?p=1823033&postcount=3) for a little review along with comments about recipes we've tried).

She has some excellent hints and tips in her cookbooks, very similar to this article. Her cookbooks are definitely worth a browsing, if only just for that, really!

[MyJourney]

You can get Kefir starter online or at a health food store and make it with the low carb milk or coconut milk.

www.wildernessfamilynaturals.com sells kefir starter

[gotbeer]

Low carb milk? I've never actually heard of that - I assume you don't mean cream?

[ellemenno]

Low carb milk? I've never actually heard of that - I assume you don't mean cream?
!!!!

Yes, LC milk is available! Hit your local Tom Thumb, gotbeer. I know they carry it. Central Market does as well. Look for Carb Countdown (http://www.hphood.com/products/products.list.Mk.asp). This stuff is excellent. No more having to mix the Keto powdered milk (http://www.ketofoods.com/ezStore123/DTProductZoom.asp?productID=40) (which, I might add, is also very good)! :) I know you've checked out my journal entry #2 (http://forum.lowcarber.org/showpost.php?p=1807535&postcount=2), silly. It's listed there! :D

[Angeline]

How do they make milk low-carb anyway

[MyJourney]

"We reduced the carbohydrates in the milk through a proprietary technology combining ultrafiltration and dairy ingredient technologies," says Peggy Poole, v.p. research and development and quality control.

It is sweetened with splenda.

It has 3 carbs per cup for the regular milks and 2 carbs per cup for the chocolate which tastes like a milkshake.

It tastes and works just like regular milk. I use the whole milk with the flax nut granola and sometimes have the chocolate as a treat or if I am making a protein shake it works great! Also you can heat it up for hot cocoa.

The milk can also be used in coffee for less carbs than cream and a similar rich flavor (in the whole)

You can make yogurt or kefir with it, use it in baking or just about anything else you can think of.

Its lower in carbs and higher in protein.

Thats the info for the whole milk

Nutrition Facts
Serving Size 1 cup


Amount per Serving

Calories 130 Calories from Fat 70

% Daily Values

Total Fat 8g 12%

Saturated Fat 5g 25%

Cholesterol 35mg 11%

Sodium 210mg 9%

Total Carbohydrate 3g 1%

Dietary Fiber 0g
1%

Sugars 3g

Protein 12g 24%


Vitamin A 6% Calcium 35%
Vitamin C 0% Iron 0%
Vitamin D 35%

[Angeline]

Thanks MyJourney

That seems a little vague though We reduced the carbohydrates in the milk through a proprietary technology combining ultrafiltration and dairy ingredient technologies

I am always a little leary of processed food. So often over processing destroys the integrity of the food and makes it unwholesome. Just look at trans-fat.

Would be nice though to have low-carb milk to make protein shakes.

I doubt this milk is avalaible in Canada though

[gotbeer]

!!!!

Yes, LC milk is available! Hit your local Tom Thumb, gotbeer. I know they carry it. Central Market does as well. Look for Carb Countdown (http://www.hphood.com/products/products.list.Mk.asp). This stuff is excellent. No more having to mix the Keto powdered milk (http://www.ketofoods.com/ezStore123/DTProductZoom.asp?productID=40) (which, I might add, is also very good)! :) I know you've checked out my journal entry #2 (http://forum.lowcarber.org/showpost.php?p=1807535&postcount=2), silly. It's listed there! :D

I must've missed it - all those links made me dizzy. :daze:

[Grendeldog]

How on earth do you make yogurt or kefir if all (most) of the carbs have been removed from the base milk? What are the yogurt/kefir bacteria supposed to eat?

[upback]

what are the ingredients in Carb Countdown? the website doesn't really say... is it real food or artificial food in it? thanks

[MyJourney]

It isnt lactose free milk, so whatever sugars are in the carb countdown milk is still lactose. I suppose its just faster to eat it up. Real yogurt still has a lot of carbs because the bacteria doesnt eat up all of the lactose from my understanding. It will work with coconut water too so I guess it doesnt need to be dairy.

The ingredients on my carton of CC whole milk are

Water, Fat free milk, cream, calcium casenate, whey protein concentrate, buttermilk, tricalcium phosphate, salt, disodium phosphate, mono and diglycerides, carrageenan, locust bean gum, natural flavor, sucralose, Acesulfame potassium and vitamin D3

[Angeline]

I dunno but to me milk should read

ingredients: milk

[ellemenno]

what are the ingredients in Carb Countdown? the website doesn't really say... is it real food or artificial food in it? thanks
I only have a carton of the 2% (http://www.hphood.com/products/products.detail.asp?id=478) in my fridge (someone drank all the chocolate, dangit!) but I think they're all fairly similar as far as ingredients goes.

Ingredients (HP Hood Carb Countdown 2%):
water, ultrafiltered fat free milk, cream, calcium caseinate, whey protein isolate, buttermilk, tricalcium phosphate, salt, disodium phosphate, mono and diglycerides, carrageenan, locust bean gum, natural flavor, sucralose (Splenda® Brand), acesulfame potassium, vitamin A palmitate, and vitamin D3.

I love this stuff. Really. :D

I also happen to have a can of K (http://www.ketofoods.com/ezStore123/DTProductZoom.asp?productID=40)ĒTO (http://www.ketofoods.com/ezStore123/DTProductZoom.asp?productID=40)MILK (http://www.ketofoods.com/ezStore123/DTProductZoom.asp?productID=40) here. The ingredients are somewhat similar.

Ingredients (KĒTO MILK):
whey protein concentrate, calcium caseinate, milk protein isolate, cream, polydextrose, high oleic sunflower oil, dry milk powder, egg white, natural flavors, tapioca, xanthan gum, salt, cellulose gum, acesulfame potassium, mono and diglycerides, and vitamins A and D.

Both are excellent products, really (it's nice to have milk with cereal again!) but the Carb Countdown is just so much easier. I don't have a price sticker on my KĒTO MILK container, but I think it costs roughly $5.00 and there are about 12 servings per container. I think the Carb Countdown is a little more cost efficient, but the KĒTO MILK is great for emergencies (like, when someone drinks all the CC!!).

I dunno but to me milk should read

ingredients: milk
While it would be intuitive for the ingredients of milk to be just as such, not even a regular carton of milk purchased in the store will be solely milk due to all the pasteurization and processing, etc. Fresh milk is a bit too much for most people, usually being too thick and rich.

[CindySue48]

Why is there sweetener in milk?

I do like milk in my tea, so I might try this when I get to goal.

One question from the ingredients label: "...ultrafiltered fat free milk, cream, calcium caseinate, whey protein isolate, buttermilk,..."

So they take the fat out of the milk then add it back? Why? isn't that just more processing? Why don't they start with whole milk?

[ellemenno]

Why is there sweetener in milk?
I think the sweetener is used to replace the removal of some of the lactose. Milk naturally has sugar in it.

One question from the ingredients label: "...ultrafiltered fat free milk, cream, calcium caseinate, whey protein isolate, buttermilk,..."

So they take the fat out of the milk then add it back? Why? isn't that just more processing? Why don't they start with whole milk?
Again, I think they're adding back in what they couldn't prevent being removed in the first place. This is just a guess on my part, though. I've written them thanking them for the product and received a fairly quick response. You may want to write them with these questions.

[ellemenno]

I must've missed it - all those links made me dizzy. :daze:
I know exactly what you mean. I've tried to make it easier now that I've collected more links by having brief descriptions and separating them into different categories, but I'm not so sure that's helped.

Just want until I finish reading Living the Low-Carb Life (http://www.amazon.com/exec/obidos/tg/detail/-/1402713983/qid=1079103981/sr=8-1/ref=sr_8_xs_ap_i1_xgl14/103-3290266-9365425?v=glance&s=books&n=507846) by Jonny Bowden. He has included a ton of links at the end of his book (one of the first few being Active Low-Carber!). I'm afraid to even think about what that thing will look like.

[seyont]

re: where to buy kefir

Whole Foods has it. www.wholefoods.com, $2.39 a quart. Several brands, Living Foods, I believe, is the unsweetened one I get. Their web-site is www.kefir.com.

Kefir seems a little sweeter than yogurt. Plain yogurt is just a little too sour for me to actually enjoy.

[gotbeer]

Let me dust off my 25-year-old chemistry degree and hazard a guess as to how they are doing this.

The "ultra-filtered" part might refer to a low or moderate temperature osmotic process that concentrates the sugars on one side of a filter barrier, hence lowering the sugar on the other side. The fat would have to be removed first in order to minimize clogging the filter with the fat particles.

[Angeline]

While it would be intuitive for the ingredients of milk to be just as such, not even a regular carton of milk purchased in the store will be solely milk due to all the pasteurization and processing, etc. Fresh milk is a bit too much for most people, usually being too thick and rich.

Well this is the ingredient on my carton of organic cream: Milk, cream

I assume the milk from that same brand name would be the same. I'm not saying it comes straight from the cow without processing (since unpasteurized milk is illegal) but there are certainly not a whole phletora of other ingredients in it.