Here's the Dish

The CarbLovers Diet

By Charlotte on October 6, 2010 8:04 AM

Eating carb-filled foods like pizza, pasta and potato chips is the best way to get and stay thin according to The CarbLovers Diet: Eat what you love, get slim for life! This radical, new weight-loss program, which promises you can lose 15, 35, 100+ pounds and never feel hungry, had my interest at pizza.

CarbLovers cover.final-jpgAlthough nothing's more satisfying, I've always heard you should limit carbs because they pack on the pounds. But Health magazine's Editor-In-Chief Ellen Kunes and Senior Food & Nutrition Editor Frances Largeman-Roth, RD, describe how to use these formerly forbidden foods to slim down for good.


The pair point to new research showing certain carb-rich foods boost your metabolism while suppressing your appetite and improving both your health and mood. Instead of spurring weight gain, these "resistant starches" can:

·         Reduce fat cells

·         Burn more fat

·         Preserve muscle

·         Curb cravings

·         Help you feel full longer

·         Control blood sugar

·         Lower cholesterol and triglycerides.


This new "carb-think" doesn't mean you can eat muffins and cookies all day. But it does mean increasing your total carb consumption and focusing on fat-melters like bananas, potatoes (potato chips too) and cereals. You also eat protein, some fat and can even have wine (make mine red), chocolate and other goodies so you don't feel deprived and end up binge-eating.


To get you started, the book includes a step-by-step 7-Day Kickstart Plan developed by registered dietitians and real world tested to help you lose up to six pounds fast with little effort. Afterwards, you can design your own menus by combining 75 carb-centered recipes with options from more than 100 packaged, fast-food and restaurant meals.


Or you can follow the book's 21-Day Immersion Plan to trim off another six pounds. Here you eat more than on the 7-day program, have lots of alternatives and snacks are encouraged. For example, Day 6 calls for Cherry-Ginger Scones for breakfast, Black Bean & Zucchini Quesadillas for lunch and Baked Two-Cheese Penne with Roasted Red Pepper Sauce for dinner plus two snacksBlackBeanTacos-350.jpg.


All that sounds great but how do these carb-centric recipes taste? We gave three of them a try.


Black Bean Tacos

"Where's the beef?" Not in these tasty, bean-filled soft tortillas but you won't miss it.


Though we don't usually do black beans (gotta get over that), Bob and I really enjoyed this speedy weeknight dinner. I mixed the fiber-rich beans, salsa and cheddar (so I could melt it); then warmed them and assembled the tacos. Using pre-shredded carrots, I had dinner on the table in about 10 minutes.


The romaine-and-carrot topping gave these yummy soft tacos a cool crunch that left us feeling full and happy. In fact, we liked them so much we'll be keeping these ingredients on hand for when we're in the mood for a repeat.


2 servings                                                                                                                                

Prep: 5 minutes

Cook: 5 minutes


·         1 (15-ounce) can no-salt-added black beans, rinsed and drained

·         6 (6-inch) corn tortillas

·         6 tablespoons shredded cheddar cheese

·         2 cups shredded romaine lettuce

·         1 cup grated carrots

·         ¼ cup salsa


Microwave beans at HIGH 2 minutes or until heated through.


Heat a nonstick skillet over medium heat. Add tortillas, one at a time; cook 1 minute on each side.


Divide beans evenly among tortillas. Top with even amounts of cheese, lettuce, carrot and salsa.


Serving size: 3 tacos; Calories 420; Fat 8g (sat 5g; mono 0.5g, poly 1g); Cholesterol 25mg; Protein 18g; Carbohydrate 69g; Sugars 5g; Fiber 17g; RS 4.7g; Sodium 420mg


Roasted Pork Tenderloin with Apricot-Barley Pilaf

Locating quick-cooking barley was the biggest challenge here. We couldn't find it at Target, Market Street or the Sunflower Shoppe, and three stops was my limit, especially since Loft was having a sale. So I punted, bought pearl barley and planned to cook it ahead.


Later that week, our efforts were rewarded. Although it took longer than 30 minutes for the pork tenderloin to reach the recommended 160 degrees, the tangy apricot-barley pilaf complemented it perfectly. Besides tasting great, this company-worthy dish's colorful sprinkling of apricots, parsley and pecans made a pretty presentation.


4 servings                                                                                                                                

Prep: 10 minutes

Cook: 30 minutes (or longer)


·         1 pound pork tenderloin, trimmed of visible fat

·         1 teaspoon olive oil

·         ¼ teaspoon salt

·         Freshly ground black pepper

·         2 tablespoons apricot jam

·         1 tablespoon less-sodium soy sauce

·         ¼ cup pecans, coarsely chopped

·         1 celery stalk, finely chopped (about 1/3 cup)

·         1 carrot, peeled and diced (about 1/3 cup)

·         ¼ cup finely chopped onion

·         ¾ cup water

·         3 cups quick cooking barley, cooked

·         ½ cup dried apricot halves, chopped

·         ¼ cup chopped fresh parsley


Preheat oven to 375 degrees.


Rub pork with olive oil; sprinkle with salt and pepper, and set aside. Combine jam and soy sauce in a small bowl; set aside.


Heat a large ovenproof nonstick skillet over medium-high heat. Add pecans, and cook, tossing frequently, 3-5 minutes or until fragrant.


Return pan to heat, and add pork. Cook 5 minutes, turning every minute or two to brown evenly on all sides. Add jam mixture, celery, carrot and onion to pan; stir until jam melts and vegetables and pork are evenly coated with sauce. Stir in ¾ cup water. Place pan in oven, and bake at 375 degrees for 18 - 20 minutes or until a meat thermometer inserted into pork registers 160 degrees.


Remove pan from oven; transfer pork to plate. Cover loosely with foil; and let stand 5 minutes.


Stir barley, apricots and toasted pecans into vegetable mixture. (Remember, the pan's handle will be very hot!) Stir in parsley. Carefully slice pork into 12 equal pieces. Serve 3 slices pork on top of barley pilaf.


Serving size: 3 pieces pork and 1 cup pilaf; Calories 400; Fat 9g (sat 1.5g; mono 4g, poly 2g); Cholesterol 75mg; Protein 28g; Carbohydrate 54g; Sugars 15g; Fiber 7g; RS 2.9g; Sodium 390mg


Sweet Potato Pudding

I saved time when making this delight by using sweet potatoes baked earlier in the week. While in the oven, the aromatic, spice-laced dessert filled our kitchen with delectable fall scents, winning Bob over before we put a spoon in our mouths. Once on the table, the creamy custard quickly made us forget it was a "diet" choice. Think pumpkin pie without the crust and you'll have the idea. 


Normally, we'd reach for Cool Whip to top such an autumn treat but there was no need thanks to the sweet yogurt and honey topping.




6 servings                                                                                                                                

Prep: 15 minutes

Cook: 25 minutes


·         Cooking spray

·         2 large eggs

·         ¼ cup honey, divided

·         1/4 cup 1% low-fat milk

·         1 slice whole-wheat bread, crusts removed

·         2 cups mashed, baked sweet potato

·         1 teaspoon vanilla extract

·         ½ teaspoon ground cinnamon

·         ¼ teaspoon ground allspice

·         2 tablespoons chopped pecans

·         2 tablespoons chopped crystallized ginger

·         ½ cup low-fat Greek yogurt


Preheat the oven to 350 degrees. Coat a 1 ½-quart baking dish with cooking spray.


Combine eggs, 3 tablespoons honey, milk and bread in a large bowl. Beat with a mixer at medium speed until smooth. Add sweet potato, vanilla, cinnamon and allspice; beat until smooth. Pour mixture into prepared baking dish. Sprinkle pecans and ginger over top. Bake at 350 degrees for 25 minutes or until pudding is set and slightly puffy. (It will sink slightly as it cools.)


While pudding bakes, combine yogurt and remaining 1 tablespoon honey; stir until smooth. Divide pudding among 6 bowls; top each serving evenly with yogurt mixture.


Serving size: ½ cup pudding and 2 teaspoons topping; Calories 200; Fat 4g (sat 1g; mono 2g, poly 1g); Cholesterol 70mg; Protein 6g; Carbohydrate 38g; Sugars 20g; Fiber 3g; RS 1.7g; Sodium 95mg


In addition to weight-loss plans and recipes, The CarbLovers Diet includes success stories from real people, tips to help you reach your goal faster and a full-body workout routine that takes less than 30 minutes.


Want more? Go to www.carblovers.com to find additional recipes, meet other dieters and get advice from the same experts who helped create this groundbreaking diet plan.


Authors: Health magazine's Ellen Kunes and Frances Largeman-Roth, RD

Publisher: Oxmoor House (August 2010)

Time Out: 288 pages

Available: $24.95

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Diabetes-Friendly Chicken Burrito Bowl

ChickenBurritoBowlEverydayDiabetes 600.jpg

By Laura Cipullo and Lisa Mikus, authors of Everyday Diabetes Meals
Image credit: Colin Erricson

Prepare your own Mexican quick fix with this Chipotle-inspired bowl. Carbs are moderated by filling the bowl with beans, extra veggies and chicken. No need for rice, since the beans count as carbs.


If you love tomatoes, increase the quantity to 1/2 cup, but note that the carbohydrates will also increase.

If preparing this recipe for one person, cut all of the ingredients in half. Or simply prepare the full recipe up to the end of step 2 and store leftover chicken and vegetable-bean mixture in separate airtight containers in the refrigerator for up to 2 days. Reheat in the microwave on High for 1 to 2 minutes, or until heated through, and continue with step 3.

Health Bite: The iron, calcium, magnesium, manganese, copper and zinc in black beans help to keep bones strong and healthy.

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