Nutrisystem Sodium count per meal/day

Pasta e fagioli rapida (Photo credit: Wikipedia)

Here is an example of the typical Nutrisystem meal you'd eat in one day and their sodium content totaled
Breakfast: Harvest Nut bar
sodium     170 mgs.
protein shake 120 mgs with Almond milk add 95 mgs.
Total sodium for breakfast:385 mgs.
Lunch: Fettucini Alfredo
sodium     550 mgs.
Dinner:  Pasta Fagioli soup
sodium     600 mgs.

Total sodium for all three meals: 1535 mgs not including desserts, any salt you add or any additional food you eat or drinks you have that contain sodium. If you add condiments like ketchup or sauces that number would be higher. Keep in mind this is just for the selections listed here, other selection in the nutrisystem meals offered may vary.

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How to make your own sugar free flavored yogurt

Image via WikipediaIf you have been following the news lately, you have seen the reports that state that adding low fat yogurt to your diet can not only help you lose weight, but also speed up the fat burning process in your body, specifically in the belly region, which is where the most dangerous of body fat is located.
Now, if you have been shopping around in the grocery store looking for low fat, sugar free or low sugar yogurt you may have been disappointed in the selection. Here's a better way to get your yogurt diet fix and enjoy a sweet treat.


Purchase plain fat free yogurt, such as the Daisy brand, and try these sugar free suggestions to add to make your yogurt sweet
and every bit as good as the ones with sugar in them.

Add to one serving of plain fat free yogurt:

Suggestion 1
Crystal Light On the Go Sugar free drink mixes
1/2 packet of sugar free Crystal light on the go drink mix- These little packets pack a lot of flavor, have no fat,sugar/carbs and only 5 calories per packet. You're only using 1/2 a packet so 2.5 calories are
all that you are adding to this recipe. Not to mention it has 100 % of your daily requirement of vitamin C. The flavors available are: Classic Orange, Raspberry ice, and Raspberry Lemonade to name a few.
Suggestion  2
Hershey's Sugar Free Chocolate or Strawberry flavored Syrup
Got a chocolate craving? Try Hershey's Sugar-Free Syrup, add this to your plain fat free yogurt and you will only be adding 5 carbs per serving to your yogurt and a mere 15 calories extra. Did I mention this product
is fat free as well? Oh, and did I mention it also comes in Strawberry flavor?
Suggestion  3
Maxwell House International Coffee Decaf Sugar Free French Vanilla Café
Adding a little of this to your plain fat free yogurt will give it a wonderful flavor and if you use half the recommended dosage you only add 25 calories to the yogurt.
Suggestion 4
Nuts for nuts?
Give these and other ideas a try including
things like a table spoon or two of almond slivers, crushed walnuts etc. and you will wonder why you haven't thought of this sooner.

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Great low carb products

Image by DeathByBokeh via Flickr

The South Carolina diet while tasty and lip smacking can be high in carbs and fat and not the healthiest in terms of weight loss. If you live in South Carolina and would like to try buying locally some low carb products, see: Low Carb Connoisseur.
Shop from the Biggest and Best Selection of Low Carb products and Bakery items from the Internet's Premier Low Carb Store! Friendly Staff available to answer your questions toll free 888-339-2477. A low carb lifestyle is a good idea for most people, even those not on a diet. Reducing the amount of sugars and carbs early in life will set up a healthier eating habit for the whole family. Here is a list of products that will help you cut the carbs without sacrificing the flavor.

Steviva Blend- this non sugar sweetener is natural and studies suggest it is a healthier alternative to other sweeteners on the market like Nutra Sweet and Splenda. This product contains stevia. Stevia has been approved by the FDA as a dietary supplement only. Replaces sugar 2 to 1. Low calorie, low carb, low gycemic, gluten free, no maltodextrin, and no gmos. Steviva Blend is ideal to bake and cook with. Steviva Blend has less than 1 calorie and less than 1 carbohydrate per serving making it safe for diabetics. May be used in hot or cold liquids, sprinkled on cereals and fruit, or in any way that you wish to use this revolutionary dietary supplement. If you can't find this in your local grocery store, see www.netrition.com for this product.

Almond flour- A natural flour that is un-blanched, gluten-free and very flavorful. Due to the fact that it's not de-fatted, this low-carb substitute is an excellent source of essential fatty acids that occur naturally in almonds. With Almond Flour, you can add color, texture, richness and flavor to your baked goods as well as everyday meals. Use to coat chicken, beef and fish for a delightful and low-glycemic departure from breadcrumbs and white flour. A great brand to try out is Now and it can be found at many grocery stores and online. See: Almond Flour here

Almond Milk- If you have never tried Almond Milk, I'd have to say you're missing out. When it comes to maintaining a healthy weight, every little calorie counts. Almond milk has a very special place in a lighter lifestyle. At just 60 calories for a serving of our Original flavor, and 90 for a glass of Vanilla, it's a calorie-smart choice that’s easy to love.

Smooth, refreshing and indescribably yummy,  almond milk can be used everywhere milk is used – from cereal to coffee to straight up in a glass – but with fewer calories than 1% milk.* And just like dairy milk, almond milk is an excellent source of calcium and vitamin D. All that, with the subtle, satisfying flavor of real, natural almonds. You can find Almond milk in your local grocery dairy section where regular and soy milk products are sold. A great brand is Silk Almond Milk and Almond Breeze.

Carb Counters Thick It Up Low Carb Thickener- One thing that many people on low carb diets hate is not being able to have many flour based gravies, and sauces. Carb counters thick it up can do this and be used in a wide variety of ways. Great for Soups, Gravies, Sauces, and Fruit Fillings.

Its all natural, with no artificial ingredients and no preservatives. 

See: Carb Counters Thick It Up Low Carb Thickener.

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Low carb Rocky Road chocolate shake

Image via Wikipedia

Summer time means going to the beach and that means wearing a swimsuit. For many of us this is a daunting experience but this yummy low carb Rocky Road shake will satisfy your sweet tooth and help you maintain your weight. If you live in South Carolina and would like to order local low carb products than be sure to check out this site from Anderson, SC : Low Carb Connoisseur. They have a full line of low carb products and because they are local, you're sure to get your order super fast!

Ingredients:

1/2 cup water
1/3 cup whipping cream
4 teaspoons dry Jello Sugar Free Chocolate pudding mix
1 packet of splenda or nutra sweet or Stevia
8 to 10 ice cubes

Almond slivers (garnish)

½ cup sugar free La Nouba Marshmallows

Instructions:

Combine all in a blender or food processor, and blend/pulse until nice and thick. Once well blended, add in sugar free marshmallows and almonds. Enjoy!

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•  

Top low carb recipes

Image via Wikipedia

This list of recipes offers suggestions for a complete low carb menu. If you live in the south, low carb is a foreign word in our culture, however it is never too late to start making those changes, and these recipes will get you inspired. If you live in South Carolina and would love to purchase fresh produce to make the Zucchini side dish in this article, see: Carolina Produce Company, for options on fresh produced shipped direct.

Low carb french toast

French toast is a delicious meal to have in the morning. It can be a versatile decadent food that can also be suitable for a dessert that can be had any time of day. Ordinarily, French toast would be off of the low carb menu due to the sugars/ carbs in the types of bread being used, luckily there are a number of great low carb breads on the market today.

This recipe uses low carb bread, healthy Almond milk, and a cooking spray that is tasty and has zero fat,calories,carbs,etc. Add splenda for extra sweetness and you have a tasty breakfast that is healthier for sure! Read the rest of the recipe here: Low carb french toast

Reduced carb southern fried chicken

If there is one thing Southerners are known for it is our southern fried chicken. There is no family reunion, church function or Sunday dinner that doesn't have this wonderful feast for the senses. The savory crunch, and juicy tender meat with just the right spices will guarantee a full house on any event where food is served. There are a lot of different versions and recipes for fried chicken. Some use buttermilk, some use egg and flour. The simplest way is the southern way. That being said, we all know that fried anything isn't particularly healthy. Trying to find the right taste, without the extra carbs and fat is a real challenge. Here's a version that is lower in fat and carbs, but still retains most of the great flavors we all love in fried chicken. Now if Colonel Sanders would get a clue, we'd all be happy? Right? Try this next time you have a craving for fried chicken and see if you can taste the healthy difference? If you can't that is a good thing. Get the recipe here: Reduced Carb southern fried chicken

Baked zucchini with herbs

On a cookie sheet covered with non stick aluminum foil add two to three tablespoons of low sodium soy sauce and lemon pepper. Sprinkle several tablespoons of fresh or dried parsley and paprika. Take two large zucchinis and cut individual ½ inch round slices and place on cookie sheet. Once cookie sheet is covered, brush zucchini with melted butter and drizzle soy sauce over all zucchini slices. Finish with parsley, paprika, garlic powder,salt and lemon pepper on the top of zucchini and bake in preheated oven at 400 F degrees for around 25 minutes. Start checking around 20 minutes.

Low carb chocolate brownies

Whenever we diet, we tend to crave things we ordinarily can not have. Especially sweets and chocolate. Flavorful Pecans from the south make this brownie absolutely divine. This brownie recipe will fill that craving with its delicious and generous chocolate flavor. A low carb brownie is the best type of brownie to enjoy. Healthy and easy to make try this recipe. Try these low carb brownies that have only 2 grams of net carbs per serving, crumbled in frozen yogurt too!
Read the recipe here: Low carb chocolate brownies

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Low carb yourself thin

Image via Wikipedia

 

Start off with little changes. No diet is successful if you can't follow it. Just make small changes, drink more water, and sugared sodas are a no no, I have gotten used to Diet Rite soda, is has nothing in it, and you can get used to them rather quickly. Avoid sugar, there are substitutes out there, I like Splenda but there are many out there now.
Read more here: Low carb Yourself Thin

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Low carb French Toast

Image via Wikipedia

French toast is a delicious meal to have in the morning.  It can be a versatile decadent food that can also be suitable for a dessert that can be had any time of day.  Ordinarily, French toast would be off of the low carb menu due to the sugars/ carbs in the types of bread being used, luckily there are a number of great low carb breads on the market today.

This recipe uses low carb bread, healthy Almond milk, and a cooking spray that is tasty and has zero fat,calories,carbs,etc.  Add splenda for extra sweetness and you have a tasty breakfast that is healthier for sure!

Ingredients:
2 eggs
1 cup Silk Pure Almond Original Almond Milk (what I used for this)
3 tbs-Splenda-granulated
1 teaspoon vanilla extract
1/2 tsp of cinnamon
1/4 tsp of nutmeg
Smart Balance Buttery Burst Cooking Spray with Organic Soy
2-6 Slices of-NATURE'S OWN low carb whole grain bread (called Double Fiber on label, the one you want will also say on the nutritional information that it has 10g carbs less the 5g of fiber = 5 net carbs / per slice)
In a small bowl whisk together eggs, Silk Pure Almond Milk, vanilla, almond extract, nutmeg, and cinnamon. Pour mixture into a glass pie dish or square glass baking dish for best convenience. Gently submerge bread in egg mixture, one or two slices at a time and place on a griddle that has been sprayed with butter flavored cooking spray- over medium heat. Cook each side until golden brown and serve sprinkled with artificial granulated sweetener such as Splenda. Top with fresh blueberries, strawberries or toasted almonds.

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Low Carb Pumpkin Cheesecake

 

Image via Wikipedia

The low carb options for those of us living in South Carolina are few and far between. Coming up with recipes that offer the flavor of southern cooking that is healthy is a challenge. This is a wonderful low carb dessert.  It is healthy, not really southern, but has the decadent flavors South Carolinians have grown to love.  It can be made with or without a crust and is perfect to serve at Thanksgiving but anytime is a good time for Cheesecake, especially a healthier version. Your dieters will thank you! This is also a great dessert to serve our diabetic friends and loved ones. Who deserve a sweet treat too!

Things You'll Need:
* 8 inch round cake pan, greased
* large bowl
* electric mixer
* Roasting pan
* 3 large to jumbo sized room temperature eggs
* 3 packages cream cheese, (8 oz. each)
* 1 can pumpkin pie filling (unsweetened, without sugar), or pureed pumpkin (15 oz.) size (I use pureed pumpkin)
* 1 & 1/2 cups granular sugar substitute such as (Splenda)
* 1/2 tsp. Vanilla extract
* 1 tsp. Cinnamon
* 1/2 tsp. Nutmeg
* 1-1/2 cups ground almonds or almond flour
* pumpkin pie spice (optional)
* toasted almond slivers (optional)

Step 1
Preheat your oven to 325 degrees. Grease a round 8 inch cake pan with margarine or a good quality cooking spray. Ground almonds make a nice crust, so prepare like you would for traditional graham cracker crust. Mix with a few tablespoons of melted butter and an additional 1/2 cup of granulated sugar substitute.
Step 2
Get one large bowl and with your electric hand held mixer, beat cream cheese until smooth. Add pumpkin pie filling or puree, 1 cup of sugar substitute, cinnamon, vanilla, and nutmeg; beat until smooth. Add in your eggs slowly as you beat the mixture, one at a time, just until combined.
Step 3
Carefully add batter now to your greased cake pan. Place cake pan in a deep roasting type pan and carefully pour in boiling water in the larger pan to reach halfway up sides of cake pan. Bake 40 to 45 minutes depending on your stove. At the 40 minutes mark is it wise to check every few minutes, until cake is set in center and is no longer jiggling.
Step 4
You are now done with the baking portion of the recipe so turn your oven off and open the door let the pumpkin cheesecake remain in the oven an additional 12- 15 minutes. You will want to run a butter knife gingerly around the edge of the cake, cover it and let it refrigerate for at least 5 hours for best results. Garnish with some toasted almond slivers and a dollop of low fat sugar free whipped cream, sprinkled with a little pumpkin pie spice. Enjoy~~

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