The atkins files

Use walnut or sesame oil to dress cooked veggies or salad, but not for cooking. Pay close attention to your beverages, as they are often a major source of hidden sugars and carbs.

It is important to drink at least 64 ounces of water a day during Atkins 20, Phase 1. Drinking enough fluid assists with weight loss and is essential to maintaining good health. Keep in mind that cheese does contain carbs, about 1 gram per ounce, and we recommend consuming no more than ounces of cheese per day.

An ounce is about the size of an individually wrapped slice of American cheese or a 1-inch cube. These vegetables are the nutrient-dense, higher-fiber foundation for the Atkins way of eating. Aim for g of net carbs from vegetables per day, which is equivalent to several cups depending on the net carb content of the variety you select.

One cup of veggies is roughly the size of a baseball. Measure salad vegetables raw. Herbs and spices are a great way to enhance the flavor of your food. When shopping for dried or packaged herbs and spices, read the labels closely to make sure they contain no added sugar. Read labels carefully. Any prepared salad dressing without added sugar, and no more than 3 grams of net carbs per serving, is acceptable in phase one. Or make your own! Do not let your Foundation Vegetable levels drop below 12g NC.

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How Long Does Phase 1 Last? Purpose of Induction It is important to kick start your weight loss during the first few weeks of a low carb diet. Goal of Phase One During Induction, it is important to significantly drop your daily net carb intake to an average of 20 grams no less than 18 and no more than Have three meals and two snacks a day. Consume 20 grams of Net Carbs a day. Eat sufficient protein at every meal. Drink at least eight 8-ounce glasses of water daily. Avoid dehydration or electrolyte imbalance.

Watch out for hidden carbs. Use sugar substitutes—in moderation. That means no more than three packets a day. Acceptable foods only. Do I have to start Atkins in Phase 1? Do I have to count carbs if I follow the meal plans exactly? Must I have two snacks a day?

Can I eat as much protein and fat as I wish? Why do I have to drink so much water? Most bacon is sugar or maple cured. Can I have dessert in Phase 1? Can I eat more carbs one day if I cut back the next? Will drinking caffeinated beverages interfere with weight loss Although the initial guidelines of Atkins advised individuals to eliminate caffeine without exception, the guideline has since been liberalized to advise avoiding excessive consumption and the guidelines include caffeine as desired and tolerated by each individual.

To make this process easier, as well as set the stage for when you do decide to move on: Continue to consume 20 grams of Net Carbs a day beyond the first two weeks. Try adding nuts and seeds to your Phase 1 list of acceptable foods. Nuts are full of protein and healthy fats and are relatively low in Net Carbs, thanks to their high fiber content.

Or you may find you can go considerably higher, say 50 or 60 grams of Net Carbs or even more, which will allow you to include legumes and some vegetable juices Find out what works for you by beginning the balancing process. Fish: Fish is rich in healthy fats and protein, and is a great source of vitamins D and B2, calcium, and minerals like iron and potassium.

Fowl: While there are no net carbs in poultry, eating a variety of foods is important to any healthy diet. Shellfish: Shellfish is another great source of protein, Omega-3 fatty acids, healthy fats, and minerals like zinc, copper, iron, and magnesium.

Meat: Protein plays a key role in weight loss and protects lean muscle mass, so you only lose fat. Eggs: Eggs are packed with protein, vitamin A, and antioxidants. Fats and Oils: Consuming a healthy amount of fat is an important part of Atkins. Beverages: Pay close attention to your beverages, as they are often a major source of hidden sugars and carbs. Net Carbs. New Serving Size.

Parmesan, grated. Goat, chevre. Bleu cheeses. Mozzarella, whole milk. Cream cheese, whipped. Parmesan, chunk. Foundation Vegetables.

Alfalfa sprouts raw. Chicory greens raw. Endive raw. Escarole raw. Olives, green. Watercress raw. Arugula raw.

Radishes raw. Spinach raw. Bok choy cooked. Lettuce, average raw. Turnip greens cooked. Heart of palm. Olives, black. Radicchio raw. Button mushroom raw. Artichoke marinated.

Celery raw. Collard greens cooked. I know that it must have been hard for her too as Mom said it seemed like Jessie was upset and crying too. We talked to her and tried to comfort her with her meds. We got to share with her our love and kisses and hugs. We got to tell her how sorry we were and how we would do what we can to make things better.

It was just a long, long night. Monday the sun came up and I ended up going to bed a bit in my room while Mom and Dad continued the vigil on Jessie. Dad called Uncle Steve and his cousins in California to tell them what was going on. Steve drove straight from San Francisco to be with us.

Brian's mom Therese came by to and spent a few hours with us as we held Jessie's hand and stroked the few bits of hair on her head. Cousin Donna and Heidi arrived just as the hospice nurse was leaving to check on Jessie. They said that when they were heading towards us they saw a rainbow leading them to our home.

Jessie passed away surrounded by us all around pm. She fought until her last breathe but when it was time she opened her eyes and smiled! I know that her spirit left her and she was free. All I think was that she was free from the pain and suffering. Her body just couldn't keep up with her spirit and it was time for her to go.

She waited until she knew that we had someone there to help us and comfort us like we were there to comfort her. Jessie was the 'delicate flower' when she was in the hospital. Everyone that met her loved her; she was a beautiful and loving soul.

I will miss my little sister but I know that she is always with me, always there to watch over me. I have been truly blessed to have had her as my sister and my best friend. Time for another update Jessie came home the first part of August after spending a lot of time at the hospital.

We finally got her cleared to do at-home chemotherapy through her insurance so we got her home and got things going. She was doing really well and all was great. Finally got a routine down with Jessie's meds and such.

I got up at 6am for her first dose of pills, got her cleaned up and turned after sleeping on her side for the night, got ready for work and gave her the 8am pills before I left her in Dad's care.

It worked our pretty well for us. Then she got her second at home chemo session and got really sick. Over the Labor Day weekend she was really weak and tired.

The nurse came and during a routine blood work found that her blood count was dangerously low. She was at a 5 where 12 is normal. So we had to rush her to the ER for a major blood transfusion and plasma was also needed due to her coumadin blood thinner level was so high.

I felt like when we took her to the hospital that she would be there for a few days and then all would be well. Of couse I was wrong. Jessie ended up in the hospital for a week and the oncologist finally said that he couldn't do anything more for Jessie.

The chemo treatment is just too much for her body to deal with; causing way more harm than good. He said that it was time to take her home and start hospice care so she can be comfortable and enjoy whatever time she has left.

Needless to say that was not what Dad and I wanted to hear but we understood. He gave us his 'medical advice' on her remaining time but that is besides the point. She doesn't have an expiration date so we didn't tell her that. She doesn't need that looming over her. So Dad started to get the arrangements made to get Mom up here to spend time with us. I helped get Jessie home and comfortable and the get hospice started.

The people with hospice are very nice. They have to be; this is definitely an unique job and takes a very special person to be able to work in this field. Jessie, of course, is still very clear thinking and wanted to know why we had different nurses so I had to explain that we can't do anymore chemo and switched nursing care to the hospice company. She was so upset and I don't blame her. But I was strong when telling her and explaining that we are doing what is best to keep her out of the hospital and health and comfortable at home.

I think that hospice is great because they take care of all of her prescriptions no more waiting in line at Walgreens and they bring everything to the house and do it all! For time efficiency reasons, it makes perfect sense. And their social worker explained to Jessie that they have people on hospice care for years so she doesn't need to worry.

Jessie is still strong although she has crappy days and good days. She actually is more aware of things now that she is out of the hospital and we have had so many people stop by and visit everyday of the week! Her friends at one of her old jobs made a lot of pre-made dinners for us and bought frozen food via our 'meals on wheels' Lacey that it has truly been a blessing for us. Mom and Dad are so touched and amazed at the love shown to Jessie.

She has touched so many lives and this is just proof of that. So now it is the end of September and we just don't know what the next weeks or months will bring. Jessie still has an amazing smile and laughs and cares about so much. She is my best friend and sister forever.

Whatever life brings I know she will be okay : Here is a quick collage I made on my iphone of her and her flowers. Always smiling and happy! Monday, August 15, 10 Years ago Really it has been 10 years? I am getting old. I graduated 10 years ago and it just doesn't seem that long ago. The days of going to class, melting in the August heat for Marching Band, staying up late to write papers and make presentations in PowerPoint seem like only yesterday I had been there since they opened in and though maybe I could stay there for a while.

The management however didn't want to offer me full time. They said "You have a negative attitude". So after a few months of stringing me along with the hopes of full time job, I decided to look online with the State of Nevada and TA-DA! Got my current job at UNR. So I have been here 10 years and seems like only yesterday I was the green grasshopper in the department. It did ok the first year or so when I lived on campus and wasn't driving it every day.

But when I moved off campus and had to commute, it was not a happy camper. It didn't like the altitude and the cold. So Mom and Dad let me drive the Mitsubishi Galant which Jessie and I drove into the ground during the rest of my college days.

Once I graduated they helped me get a Toyota Carolla and I am still driving it today. Love my little car. Mom and Dad helped me to buy a house and Jessie and Brian my husband now but my boyfriend at the time became roommates and had a lot of fun. We landscaped the front yard with the help of Mom, Dad and Uncle Steve moving a mountain of rock. Brian did a great job with the lawn, plants, and irrigation. Only blew the backflow converter 3 years in a row before we figured out what we were doing.

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