"the story kept me up for several nights in a row, because even after i was finished, i just lay in bed wide awake thinking about it . . . the hunger games is amazing....
excerpt: >atlantic world or atlantic/world? author(s): peter a. coclanis source: the william and..
excerpt: >atlantic capital bank decides capital purchase program funds are not..
excerpt: >texas soil profiles volume 23 number 1 july 2005 published by the professional soil..
excerpt: >december 2007 danny furlong, artistic director what can dancing teach us about investing? it takes passion..
excerpt: >? 8?carb?cutting?dinner?secrets? ? want?to?know?how?to?have?your?carbs?and?eat?them?too??with?a?few?tips?and?tricks,? you?can?have?many?of?your?high?carb?favorites.?check?out?these?carb?cutting?food? makeovers.?who?says?you?can't?have?it?all?? ? 1.?mashed?potatoes? a?plate?of?mashed?potatoes?with?a?pat?of?butter?on?top?is?the?kind?of?age?old?comfort? food?almost?no?one?can?resist.?but:? one?cup?of?mashed?potatoes?contains?35g?of?carbs,?3g?of?fiber,?and?4g?of?protein.? ? carb?cutting?secret?#1:?go?half?and?half.? to?have?comforting,?creamy,?mashed?potatoes?without?racking?up?all?those?carbs,?try? this?half?and?half?approach.?use?half?the?amount?of?potatoes?you?want?for?your?dish.? substitute?the?other?half?with?mashed?cauliflower,?which?shaves?your?carb?count? down?to?20g?in?a?cup.? ? other?options?are?turnips?(about?8?grams?of?carbs?and?3?grams?of?fiber?per?cup)?and? rutabaga?(about?15?grams?of?carbs?and?3?grams?of?fiber?per?cup)?or?some? combination?of?all?of?these.?? ? add?a?mixture?of?one?half?softened?butter?and?one?half?healthy,?trans?free,?vegetable? oil?spread.?then,?warm?some?cream?or?half?and?half?in?the?microwave,?and?beat?into? your?vegetables?until?you?get?the?consistency?you?like.?season?to?taste.?for?extra? flavor,?add?minced?garlic?(raw?or?gently?cooked)?to?the?butter?mixture,?or?mix?in? grated?parmesan,?romano,?or?asiago?cheese.? ? ? 2.?chowder? when?it's?cold?outside,?a?steaming?crock?of?chowder?can?be?heaven?on?earth.?creamy? new?england?clam?chowder?and?corn?chowder?are?right?up?there?with?mashed? potatoes?when?it?comes?to?comfort?food.?however,?in?terms?of?carbs?and?glycemic? impact,?chowders?are?usually?no?no's.?depending?on?the?amount?of?potatoes?or?corn? used,?one?cup?of?chowder?could?have?as?much?as?50g?of?carbs.? ? carb?cutting?secret?#2:?split?pea?soup? try?this?old?fashioned,?off?the?beaten?track,?healthy?alternative?to?potato??and?corn? filled?chowders.? ? split?peas?are?relatively?low?in?carbohydrates?(about?20g?of?carbs?in?one?half?cup,?8? of?which?are?fiber?grams)?and?have?a?lower?glycemic?index?than?some?other? legumes.?to?make?a?quick?homemade?soup:?add?2?quarts?of?cold?water?to?2?1/4? cups?of?well?rinsed?split?peas.?let?soak?overnight,?or?just?simmer?for?2?minutes?and? soak?for?an?hour.?then,?bring?to?a?boil,?turn?down?the?heat,?and?simmer?covered?for? about?an?hour?and?a?half.?add?seasonings?(salt,?fresh?pepper,?nutmeg)?and?diced? vegetables,?such?as?onion,?celery,?carrots,?and?leeks.?then?cook?uncovered?until? veggies?are?tender.? ? 3.?bread? white?bread,?as?we?all?know,?is?the?quintessential?enemy?of?good?blood?sugar? control.?along?with?white?potatoes?and?table?sugar,?white?bread?sits?at?the?top?of?the? no?no?list.? ? carb?cutting?secret?#3:?sourdough? here's?a?little?gem?of?a?nutrition?nugget?for?people?with?diabetes:?when?lactic?acid?is? added?to?bread?dough,?it?does?two?things:?changes?the?flavor?so?that?you?get?that? tangy,?delicious?bite?of?sourdough?and?mediates?the?glycemic?impact?of?all?that?white? wheat?flour.?this?anti?glycemic?effect?can?even?last?through?to?the?next?meal.?(lactic? acid?isn't?the?only?one?that?helps?keep?blood?sugar?in?check.?the?acetic?acid?in? vinegar?and?the?citric?acid?in?lemons?and?limes?has?the?same?effect.)? ? if?you’re?feeling?ambitious,?find?yourself?a?recipe?for?sourdough?starter?and?bake? your?own?sourdough?bread.?you’ll?learn?an?ancient?method?of?preserving?yeast?in? the?process.?otherwise,?check?the?bakery?department?of?your?natural?foods?store?or? even?your?supermarket?for?a?variety?of?sourdough?breads.?white?sourdough?is? better?than?regular?white?bread,?but?a?whole?grain?sourdough?will?rank?highest?on? the?health?meter?and?lowest?in?glycemic?response.? ? 4.?crunchy?coating? some?things?just?aren't?the?same?without?a?crunchy?crust?around?them,?but?a?coating? made?with?flour?and?breadcrumbs?can?quickly?make?a?healthy?dish?high?carb.?one? quarter?cup?of?breadcrumbs?contains?20g?of?carbs.? ? carb?cutting?secret?#4:?crushed?nuts,?seeds,?and?flakes? with?a?little?creativity,?you?can?have?your?crunch?and?stay?in?the?healthy?eating?zone.? great,?flavorful?substitutions?for?bread?crumbs?abound:?nuts,?seeds,?and? (unsweetened)?whole?grain?cereal?flakes?all?can?be?crushed?up?in?a?plastic?storage? bag?and?used?to?coat?fish?fillets,?chicken,?shrimp,?veggies,?or?anything?else?you’d? normally?coat?with?bread?crumbs.? ? for?crab?cakes,?meatballs,?meatloaf?and?other?foods?that?need?help?staying?together,? try?mixing?up?a?paste?of?baking?powder?and?beaten?egg?to?use?as?a?binder?instead?of? bread?crumbs?and?egg.?(extra?tip:?when?making?crab?cakes,?use?real?crabmeat;? imitation?crab?contains?added?sugar.)? ? 5.?french?fries? like?mashed?potatoes,?french?fries?are?one?of?those?foods?people?have?a?very?hard? time?resisting.?yet?since?white?potatoes?can?raise?blood?sugar?more?dramatically? than?even?table?sugar,?and?french?fries?usually?come?out?of?a?commercial?deep?fryer,? you’re?wise?to?move?them?onto?your?“don’t?go?there”?list.? ? carb?cutting?secret?#5:?sweet?potato?or?jicama?fries? using?sweet?potatoes?or?the?crunchy?vegetable?called?jicama?(pronounced?hik’?a? ma),?you?can?enjoy?crisp,?salty?fries?now?and?then?without?the?worry.? ? peel?sweet?potatoes,?and?then?slice?them?up?lengthwise?like?steak?fries.?toss?gently? with?extra?virgin?olive?oil?and?seasonings?of?your?choice,?then?bake?at?425?degrees?f? for?10?minutes?on?each?side.?jicama?can?be?sliced?thin?(like?matchsticks)?and?made? either?in?the?oven?the?same?way?(cut?the?time?in?half)?or?fried?in?a?pan?with?a?high? heat?oil?such?as?canola?oil,?grapeseed?oil?or?refined?sesame?oil.?you?can?also?slice? jicama?super?thin?like?potato?chips.?experiment?with?different?spices?on?your?fries,? such?as?onion?or?garlic?salt,?paprika,?or?taco?seasoning.? ? ? 6.?white?rice? many?people?still?believe?that?since?rice?is?a?grain,?it’s?good?for?you.?white?rice?is?a? grain?that?has?been?refined,?which?means?the?nutrient?dense?parts?of?it?have?been? stripped?away,?leaving?only?the?starchy?center.?this?center,?or?endosperm,?is? essentially?the?nutritional?equivalent?of?table?sugar,?and?it?has?a?similarly?powerful? impact?on?blood?glucose.?one?cup?of?white?rice?contains?59g?of?carbs.? ? carb?cutting?secret?#6:?whole?grains? the?obvious?better?choice?is?brown?rice,?which?is?a?whole?grain?rich?in?beneficial? phytochemicals?and?fiber.?a?diet?rich?in?whole?grains?is?linked?to?decreased?insulin? resistance?and?increased?insulin?sensitivity,?as?well?as?an?overall?decreased?risk?of? type?2?diabetes?and?other?chronic?diseases.?however,?brown?rice?is?not?a?low? glycemic?food?and?contains?about?46g?of?carbs?in?one?cup.? ? other?great,?whole?grain?options?abound.?try?barley,?the?lowest?glycemic?grain?(44g? of?carbs?and?6g?of?fiber?in?one?cup)?buckwheat?groats?(a.k.a.?kasha,?with?33g?of?carbs? and?5g?of?fiber?in?a?cup),?bulgur?(34g?of?carbs,?8g?fiber),?or?quinoa?(39g?carbs,?5g? fiber).?each?of?these?grains?has?a?slightly?different?texture?and?flavor,?but?all?can?be? substituted?for?rice.?they?can?be?cooked?on?the?stovetop?in?boiling?water?(or?better? yet,?use?low?sodium?chicken,?beef,?or?vegetable?broth).?read?package?directions?for? amounts?and?time.?always?test?in?the?last?five?to?10?minutes?to?make?sure?the?grains? don’t?become?mushy.? ? ? 7.?succotash? ? a?word?made?famous?by?sylvester?the?cat,?succotash?is?a?traditional,?american?side? dish?made?of?lima?beans?and?corn?kernels.?sweet,?buttery,?and?easy?on?the?mouth,?it? weighs?in?at?about?47g?of?carbs?and?9g?of?fiber?per?cup.? ? carb?cutting?secret?#7:?edamame?and?squash? lima?beans?have?a?relatively?low?glycemic?index?value?(32,?and?under?55?is? considered?low),?and?a?half?cup?(of?frozen?baby?limas)?contains?18?grams?of? carbohydrate,?5?grams?of?fiber,?and?6?grams?of?protein.?a?perfect?stand?in?for?limas,? however,?is?the?green?soybean?known?as?edamame.?generally?available?frozen,? shelled?or?in?the?pod,?these?beans?are?very?similar?to?lima?beans,?but?a?half?cup? contain?10?grams?of?carbs,?4?grams?of?fiber,?11?grams?of?protein.?green?soybeans?are? an?excellent?supply?of?vitamin?c,?calcium,?and?iron.?they?also?contain?all?the?amino? acids?needed?to?make?a?complete?protein,?which?means?they?are?a?very?decent? substitute?for?meat.? ? next,?instead?of?corn?in?your?succotash,?use?diced,?sautéed?yellow?squash.?you’ll?end? up?with?a?delicious?side?dish?that?looks?just?like?succotash,?with?the?same?sweet?and? buttery?flavors?and?textures,?but?a?lot?less?impact?on?your?sugar.? ? 8.??sandwich?or?burger?bun? a?standard?hard?roll?is?made?with?enriched?white?flour?and?contains?about?30g?of? carbs?per?roll.?don’t?let?the?seeds?on?top?fool?you,?this?is?no?health?food.?the?carbs? are?empty?and?go?straight?to?your?bloodstream.? ? carb?cutting?secret?#8:?mushrooms? use?baked?or?grilled?portobellos?as?a?bun?for?sandwiches?and?burgers.?mushrooms? are?an?adult?food?––?their?earthy?flavor?and?texture?are?for?a?sophisticated?palate?––? and?most?of?us?never?get?much?past?white?button?mushrooms.?but?some?of?the?other? common?varieties?of?these?fascinating?fungi?are?full?of?health?benefits?and?worth? experimenting?with,?such?as:?chanterelles,?cremini,?shiitake,?oyster,?enoki,? portobello,?porcini,?and?morel.? ? research?suggests?that?mushrooms?may?have?anti?cancer?properties,?thanks?to?their? rich?array?of?phytochemicals?and?unique?nutrient?profile.?one?important?way? mushrooms?contribute?to?health?is?that?they?are?the?only?plant?food?that?contains? vitamin?d,?the?spotlight?nutrient?of?the?year.?? ? here?are?other?ways?to?use?mushrooms?to?crank?up?the?health?quotient?of?your?meal? and?deliver?one?of?a?kind?flavor:?use?a?medley?of?sautéed?mushrooms?for?half?of?the? breading?in?stuffing;?add?finely?chopped?mushrooms?to?chicken,?tuna,?and?other? salads;?and?add?finely?chopped,?sautéed?mushrooms?to?ground?beef?in?a?recipe?for? pasta?sauce,?chili,?tacos,?or?burritos.? ? ? ****?printed?from?www.dlife.com?****? ..
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