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Old 06-16-2013, 04:44 AM   #1
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HELP - 20 gms of Carbs is HARD

I need help in finding the link with the Atkins rules and foods on the plan. Also can anyone share there daily meal plan, because I'm struggling to keep UNDER 20gm of carbs. Thank You!!!!!!!
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Old 06-16-2013, 08:00 AM   #2
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the current atkins program acceptable foods:

Quote:
Phase 1: Induction - Acceptable Foods List
Most fish, poultry and meat do not contain carbs; therefore, you may eat them but be sure you are
getting your 12 to 15 net carbs in vegetables as well.
All fish including:
• Flounder
• Herring
• Salmon
• Sardines
• Sole
• Tuna
• Trout
All fowl including:
• Cornish Hen
• Chicken
• Duck
• Goose
• Pheasant
• Quail
• Turkey
All shellfish including:
• Clams
• Crabmeat
• Mussels*
• Oysters*
• Shrimp
• Squid
*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.
All meat including:
• Bacon*
• Beef
• Ham*
• Lamb
• Pork
• Veal
• Venison
*Be aware of processed meat and that some may be cured with sugar, which will add to the carbohydrate count. Also steer clear of
meats with added nitrates.
Eggs are one of nature's most nutritious creations. That’s why eggs are a staple breakfast in the Atkins
Nutritional Approach.
Feel free to get creative with your eggs, add mushrooms and onions, or even green pepper. Top them off
with feta cheese or add spices like basil and oregano.
All Eggs including:
• Deviled
• Fried
• Hard-boiled
• Omelets
• Poached
• Scrambled
• Soft-boiled
Keep in mind that cheese does contain carbs, about 1 gram per once. You may have about 3 to 4 ounces
of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese.
Cheese including:
Type Serving Size Net Carbs
• Blue cheeses 1 oz 0.7
• Cheddar ½ cup 0.0
• Cow, sheep and goat 1 oz 0.3
• Cream cheese 1 oz 0.8
• Feta 1 oz 1.2
• Gouda 1 oz 0.6
• Mozzarella 1 oz 0.6
• Parmesan 1 tbs 0.2
• Swiss 1 oz 1.0
Vegetables:
You should be eating approximately 12 to 15 net carbs a day from vegetables, which is equivalent to
several cups depending on the Net Carb count of vegetable used.
1 cup is equal to approximately the size of a baseball
Vegetable Serving Size/Prep Net Carbs
• Alfalfa sprouts 1 cup/raw 0.4
• Argula 1/2cup/raw 0.2
• Bok choy 1cup/raw 0.8
• Celery 1 stalk 0.8
• Chicory Greens 1/2cup/raw 0.6
• Chives 1 tablespoon 0.1
• Cucumber ½ cup 1.0
• Daikon ½ cup 1.0
• Endive ½ cup 0.0
• Escarole ½ cup 0.0
• Fennel 1 cup 3.6
• Jicama ½ cup 2.5
• Lettuce Iceberg ½ cup 0.1
• Mushrooms ½ cup 1.2
• Parsley 1 tablespoon 0.1
• Peppers ½ cup/raw 2.3
• Radicchio ½ cup/raw 0.7
• Radishes 10/raw 0.9
• Romaine lettuce ½ cup 0.2
The following vegetables are slightly higher than the salad vegetables listed above; they also provide
important nutrients and add variety to your daily foods. Make sure you stay within the 12-15 grams net
carbs.
Vegetable Serving Size/ Prep Net Carbs
• Artichoke ¼ of medium/boiled 4.0
• Asparagus 6 spears/boiled 2.4
• Artichoke hearts 1/ canned in water 1.0
• Avocadoes 1 whole/raw 3.5
• Bamboo shoots 1cup/boiled 1.1
• Beets ½ cup/canned 4.7
• Broccoli boiled ½ cup 1.6
• Broccoli raw ½ cup 1.0
• Broccoli rabe 1 ounce 1.3
• Broccoflower ½ cup 1.4
• Brussels sprouts ¼ cup boiled 2.4
• Cabbage ½ cup boiled or raw 2.0
• Cauliflower ½ cup boiled or raw 1.0
• Chard ½ cup swiss/boiled 1.8
• Collard greens ½ cup boiled 4.2
• Eggplant ½ cup boiled/raw 1.8
• Hearts of palm 1 heart 0.7
• Kale ½ cup 2.4
• Kohlrabi ½ cup 4.6
• Leeks ¼ cup boiled 1.7
• Okra ½ cup boiled/raw 2.4
• Olives green 5 2.5
• Olives black 5 0.7
• Onion ¼ cup raw 2.8
Pumpkin ¼ cup boiled 2.4
• Rhubarb ½ cup unsweetened 1.7
• Sauerkraut ½ cup canned/drained 1.2
• Peas ½ cup edible podded 3.4
• Spaghetti squash ½ cup boiled 2.0
• Spinach ½ cup raw 0.2
• Summer squash ½ cup boiled 2.0
• Tomato 1 raw 4.3
• Turnips ½ cup boiled 2.2
• Water chestnuts ½ cup canned 6.9
• Zucchini ½ cup sautéed 2.0
Salad Garnishes
• Crumbled bacon 3 slices 0.0
• Diced hard-boiled egg 1 egg 0.0
• Grated cheeses (see above carb counts)
• Herbs and Spices (make sure they contain no added sugar)
o Basil 1 tbs 0.0
o Cayenne pepper 1 tbs 0.0
o Cilantro 1 tbs 0.0
o Dill 1 tbs 0.0
o Garlic 1 clove 0.9
o Ginger 1 tbs sliced root 0.8
o Oregano 1 tbs 0.0
o Pepper 1 tbs 0.0
o Rosemary 1 tbs 0.0
o Sage 1 tbs 0.0
o Tarragon 1 tbs 0.0
• Sautéed mushrooms ½ cup 1.0
• Sour cream 2 tbs 1.2
Salad Dressings - Any prepared salad dressing with no added sugar and no more then two net carbs per
serving (1 - 2 tablespoons is a serving)
• Blue Cheese 2 tbs 2.3
• Caesar 2 tbs 0.5
• Italian 2 tbs 3.0
• Lemon juice 2 tbs 2.8
• Oil and vinegar 2 tbs 1.0
• Ranch 2 tbs 1.4
Fats and Oils – No net carbs here, but keep in mind the serving size is approximately 1 tablespoon.
• Butter
• Mayonnaise – make sure there is no added sugar
• Olive oil
• Vegetable oils – especially good if they are labeled “cold pressed” or “expeller pressed” One of the
best oil to use is olive oil.
o Canola
o Walnut
o Soybean*
o Grape seed
o Sesame
o Sunflower*
o Safflower
*Do not allow these oils to reach high temperatures when cooking. Use olive oil for sautéing.
Artificial Sweeteners
Splenda – one packet equals 1 carb
Beverages
• Clear broth/ bouillon (make sure there are no sugars added)
• Club soda
• Cream – heavy or light, be sure to note the carb count
• Decaffeinated or regular coffee and tea*
• Diet soda - be sure to note the carbs
• Flavored Seltzer (must say no calories)
• Herb tea (no barley or fruit sugar added)
• Water – at least 8 eight ounce glasses per day including…
o Filtered water
o Mineral water
o Spring water
o Tap water
* One to two cups of caffeinated tea or coffee is allowed as desired and tolerated by each individual. If you experience symptoms of
hypoglycemia or cravings as a result, do not use caffeine. If you have a true caffeine addiction, it is best to break that habit during
the induction phase.
Alcohol – Alcohol is not allowed during induction but it can be consumed in phase 2 in moderate amounts
as long as an individual is still able to lose weight, although it may occur at a slower pace. Limit
consumption to a maximum of one glass of wine per night
I can never figure out the new atkins foundation veg plan rules, so I use an old version:

2 cups salad greens, plus 1/2- 1 cup of another veggie.
other carbs come from eggs, cheese, dressings, etc.
limits--- 4 oz cheese. 3-4 tbl heavy cream. 1/2 avocado, 6 olives. no more than 1 T flax. Not everyone follows these rules. They are a mishmash of limits from other plans. And I limit mayonaise becuase I limit soy, but a lot of plans recommend a limit of 2 Tbl a day of mayo.

This is not by-the-book (because like I said, I can never puzzle out the 'new' version of Atkins. But it will get you started.

As for staying under 20, it gets easier.
--For a protein food, don't choose it if it is more than one carb (like sausage.... some are 3 or even 5 carbs per serving, but you can find 1 carb per serving ones.)
--Use full fat dressings, not lite or fat free. a lot of ranch/blue cheese/caesars are 1 carb per2 tbl. and you can cut that down more by using 1 tbl dressing and a nice drizzle of olive oil and a little salt for your salad.
--don't go crazy on recipe foods for the first little while. Chicken baked with butter and salt and pepper with steamed broccoli. A salad with ranch, cheddar, olives, and some cooked salad shrimp. Susgar-free jello with sugar-free whipped cream for something sweet if you want.

Later you can look at muffins from alternative flours and desserts and stuff, but for now, I advise doing basic foods.

ETA-- forgot one--- if you're hungry between meals, go to a carb-free food. Bake off a big pan of chicken legs and snack on those instead of immediately going to cheese at 1 carb per ounce. Don't let yourself go hungry, but watch the snack options. There's tons of carb-free foods. chicken legs, baked plain, with hot sauce. a big fat steak, cook an extra one for snacks and eat a couple slices at a time. jumbo shrimp with melted butter. pork butt in the crock pot with 1/2 bottle of franks hot sauce and a little salt, can make a big batch and just warm up a little bowl of it for a snack.
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Last edited by emel; 06-16-2013 at 08:07 AM..
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Old 06-16-2013, 08:44 AM   #3
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Ground beef is a big one for me. It helps keep me satisfied for a long time, and it's easy to change up. I buy the ground beef with the highest fat content, and either make burger or skillet meals with some flavorful veggies.

Keeping boiled eggs, egg salad, tuna salad, and homemade coleslaw in the fridge is really helpful too. Easy to grab a bit of and be satisfied.

It does get easier, I don't even think about it really; I eat only the foods on the induction list (I follow 2002 Atkins), and that's it.
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Old 06-16-2013, 09:30 AM   #4
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yes, it's really hard at first. you figure it out though!
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Old 06-17-2013, 01:42 PM   #5
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Thanks for posting this was VERY helpful information
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Old 06-17-2013, 03:02 PM   #6
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Oh sorry--- I missed the request for a daily meal plan.

I eat a lot of meat and fat in the first few days. After I get used to it, I taper it down as appetite allows. I'm not a big breakfast eater by nature, so feel free to have 2 eggs and 2 or 3 bacon, or extra rollups, or devilled eggs or egg salad or whatever appeals for breakfast

B- about 2 oz cold leftover meat OR a poached egg with 2 oz sausage patty, OR 2 oz lunchmeat (1 carb or less per serving) rolled up with cheese with a lettuce wrapper OR a couple devilled eggs and a shot of V8 (the V8 isn't actually legal, but I am a bad bad girl)

L- 2 cups salad greens OR some celery and pepper strips with about 6 oz chicken or beef, 1-2 Tbl ranch dressing, 2-3 tsp olive oil, and some sea salt and an ounce of cheese OR a bunless burger w/lettuce and tomato and a dill pickle, with a pat of butter melted on top OR tuna salad or egg salad, about 1/2 to 3/4 cup I guess, with raw veggies or wrapped up in romaine leaves OR cold leftover chicken wings or legs or pot roast or whatever eaten with romaine leaves or veggie strips dipped in ranch or homemade guacamole.

Snack (whenever you want it) 1/2 an avocado and a piece of deli meat (1 carb or less per serving), OR a piece of cold chicken or meat, OR a handful of pork rinds and some sugar-free pickle chips and 6 olives OR an ounce of pepperoni and an ounce of cheese OR cream cheese clouds (watch it, they are addictive... portion them out) CREAM CHEESE CLOUDS - Linda's Low Carb Menus & Recipes

D-6 or 8 oz ribeye, chicken, or pork chop. I like to just skillet-cook them in half butter, half olive oil. a green veggie from the list, add butter. or have more salad with ranch. If you're hungrier, eat a bigger portion of meat.

dessert-- sugar-free jello with homemade sugar-free whipped cream or a piece of cheese or a low carb recipe, which I advise holding off on until you find your groove.



B-

Last edited by emel; 06-17-2013 at 03:08 PM..
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Old 06-17-2013, 05:55 PM   #7
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Hi, Marilyn! Welcome back! I remember you from the Induction Babies thread last summer. You're a sweetheart! It's good to see you.



I hope you're doing well. How is your health? I remember that you had to take a break because of some health problems.

With regard to your question, I just stick to the instructions in the Atkins book I'm following, the 2002 version of Dr Atkins New Diet Revolution. I'm currently on the third rung of the Ongoing Weight Loss ladder, but I was on induction for the first 9 months of the diet. And I, honestly, didn't even have to "count" carbs, just by following the instructions in the book -- to eat 1 cup of veggies on the allowed vegetables list and two cups of "salad" veggies from the salad vegetables list. And I only ate foods from the other allowed foods lists. This approach just *naturally* put me under 20g carbs per day. I measure everything (I still measure everything, even though it's been more than a year) and I enter the data into a food tracker, and I've always been under 20g carbs per day without making a special effort, just by following the instructions in the book. The foods from the assorted meats list + less than 4 daily ounces of cheeses from the cheese list + up to 3 cups of veggies never put me over 20g carbs per day.
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Old 06-17-2013, 10:30 PM   #8
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It gets easier, it's hard to think of me not having my daily spinach salad w/ 1/2 an Avacado, onions, mushrooms, hb egg, chicken or tuna or none, and ranch sometimes with some Parmesan.

I get a bunch of chicken thighs and bake them all and they're ready to go for the week. I also hb about two dozen eggs minimum at a time, I can go through up to a dozen a day.
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Old 06-18-2013, 12:04 AM   #9
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It gets easier, it's hard to think of me not having my daily spinach salad w/ 1/2 an Avacado, onions, mushrooms, hb egg, chicken or tuna or none, and ranch sometimes with some Parmesan.

I get a bunch of chicken thighs and bake them all and they're ready to go for the week. I also hb about two dozen eggs minimum at a time, I can go through up to a dozen a day.
THere's a lot to be said for having the same breakfast and lunch nearly every day, and then changing protein/veg choices for dinner. Or having a couple of go-to no-brainer breakfasts and lunches, and then some creativity and variety at dinner.
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Old 06-18-2013, 05:29 AM   #10
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I crockpot chicken thighs in best quality/lowest carb chicken broth I can find.
Nearly labor and cleanup free, and lots of possibilities from that base. I usually add garlic to the mix, sometimes extra salt. But fantastic for using up leftover veggies. Yesterday I added what was left of an opened can of coconut milk. Yummy. Wouldn't typically do that, but didn't want to toss.

Interesting about avocado on your "most recent" list, Emel. The left over half of avocados always bothered me. Do I now have permission to eat the whole small thing, even on induction?
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Old 06-18-2013, 06:23 AM   #11
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Whatever works, Bella
I love them, but a whole one is too much for my plan
I just wrap the unused half tight in plastic wrap. If it gets brown, I slice that part off.

a small one is 250 cal, 13 carbs, 10 fiber, I think. (every site says different)
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Old 06-18-2013, 07:03 AM   #12
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I rarely eat a whole one, but that is not to say never.
I typically make two days worth of chicken salad with one avocado.
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Old 06-18-2013, 10:29 AM   #13
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Just to be clear, the whole avocado, at 3.5 net carbs, appears on the current Atkins list. I've never followed that plan.

And it says "The following vegetables are slightly higher than the salad vegetables listed above; they also provide
important nutrients and add variety to your daily foods. Make sure you stay within the 12-15 grams net
carbs."

So that means you can, on that plan, have a whole one if its size makes it 3.5 net carbs and if you have those carbs to spare from your 20 after figuring out your foundation veg carbs and the carbs from your dairy and other sources. and then don't forget that 12-15 carbs has to come from veg so eat the avocado if your other veg choices don't take you over your 12-15. Whew! I REALLY dislike how that version is written. I find it very confusing, and I don't see why it is limited to 12-15 from veg---- why not eat real meat and real olive oil/butter/pure fats at 0 carbs and then get all 20 carbs from veg???

/end rant
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Old 06-18-2013, 11:41 AM   #14
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I guess smearing a little lemon or lime juice on unused half of Avacado keeps it nice, never tried it though. I just keep seed on that half and throw it in fridge in Tupperware to use next day.

I picked up some sushi wraps the other day at Wally World, mixed some onions, mushrooms, and Avacado and smeared over some tuna w a little sw ranch. Own tuna rolls were awesome! Those wraps are like 1 carb for two.
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Old 06-18-2013, 12:00 PM   #15
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I guess smearing a little lemon or lime juice on unused half of Avacado keeps it nice, never tried it though. I just keep seed on that half and throw it in fridge in Tupperware to use next day.

I picked up some sushi wraps the other day at Wally World, mixed some onions, mushrooms, and Avacado and smeared over some tuna w a little sw ranch. Own tuna rolls were awesome! Those wraps are like 1 carb for two.
I did, too! I was gonna do avocado, scrambled egg/omelet, and cucumber, maybe a little cream cheese.
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Old 06-18-2013, 12:02 PM   #16
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You All have really helped me with some wonderful ideas. Thanks a bunch!!!!!!!
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Old 06-22-2013, 09:35 PM   #17
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I had cream cheese too, just forgot! I'm going to try with sashimi and some other ingredients too. I just have gotten used to no cheese cause I omitted it before low carb, and it's hard to eat it in moderation. I do Parmesan occasionally.
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Old 06-23-2013, 09:02 PM   #18
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I have the opposite issue.. I can't seem to get over 10 or more carbs a day. :-( Yes I check for hidden carbs. Meat fills me up. I had a pork steak last night and couldn't even touch the veggies. So for snacks I try to eat veggies.
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Old 06-24-2013, 08:48 AM   #19
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That's crazy to me. My salad I have for lunch alone is around 7-10 carbs alone. Prob more cause its hard to measure delicious ranch accurately. What's your daily menu look like? Do you have any macros set/goal? I'm around 65 fat 30 protein 5 carbs @ 2000 cal goal it's about 150g fat/165 protein 20 or less carbs.
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Old 06-24-2013, 09:07 AM   #20
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That's crazy to me. My salad I have for lunch alone is around 7-10 carbs alone. Prob more cause its hard to measure delicious ranch accurately. What's your daily menu look like? Do you have any macros set/goal? I'm around 65 fat 30 protein 5 carbs @ 2000 cal goal it's about 150g fat/165 protein 20 or less carbs.
Try mixing your ranch with olive oil. I don't mix them up in a jar or anything, I just put a tbl of ranch and a tbl of olive oil onto the salad and then add a grind of sea salt.
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Old 06-24-2013, 01:40 PM   #21
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Ill try that, need to buy some olive oil. I have no problem staying around 20 or less carbs, just surprised how some people stay so low or go over so easy. Besides about 5-7 carbs I get the rest from straight veggies...
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Old 06-25-2013, 05:35 AM   #22
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Ill try that, need to buy some olive oil. I have no problem staying around 20 or less carbs, just surprised how some people stay so low or go over so easy. Besides about 5-7 carbs I get the rest from straight veggies...
Sounds good.

Ballpark for me....
up to 4 oz cheese but not usually that much, is 3 carbs.
I don't use much cream but it can add up at .4 carbs per tbl.
a gram or two from salad dressing/mayo, which I'm trying to limit.
a gram here and there from a sausage or from seasonings on pork rinds.
maybe some avocado on my salad, which i don't deduct from my veggie allowance. (i mean, I count the salad but I add the avocodo carbs to 'other', not to 'veg' counts)

so yeah, without looking it up, and me not using much cream, I'd say it's 5-7 plus the veggies for me, too. But I bet if I ate all of the above in a day it would be more like 10 or 11, and even more if I didn't use the dressing/olive oil trick.

ETA and now it sounds like I count every bite, which I don't. I eat 2 c salad at one meal and 1/2 to 1 c raw or cooked other veg or another salad at the other meal. I just like to log my food as a check to make sure I'm eating the nutrients I intend to eat.

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Old 06-26-2013, 09:16 AM   #23
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Interesting about avocado on your "most recent" list, Emel. The left over half of avocados always bothered me. Do I now have permission to eat the whole small thing, even on induction?
A tip I read... to keep the unused half of your avocado fresh is to put the pip/seed back into the unused half and refrigerate.

Hope this helps.
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Old 06-27-2013, 02:02 PM   #24
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I always use the half where the seed isn't first after I twist it too, Don't even touch that pit and throw it in a container!



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