EAT YOUR VEGGIES!

[lisabinil]

Here's a good article from the Atkins website on veggies

"Vegetable Superstars

Full of fiber and phytonutrients, veggies are one of the best sources of carbohydrates.

Not only do veggies offer wondrous variety in taste and texture, but their virtues are also firmly grounded in scientific research. If you choose the right ones, vegetables are high-powered nutrient packages. These advantages come—once again, if you choose your vegetables carefully—at a relatively low metabolic cost. That means that you are getting high fiber and phytochemicals with relatively low numbers of calories and carbohydrates.

Fortunately, the vegetables densest in nutrients happen to be those lowest in carbs. Low-sugar veggies (including salad greens) are nutrient powerhouses, dense in fiber and antioxidants, but low on the glycemic index. That's why escarole, spinach, parsley, watercress, arugula and their dark-green cousins are A-list dietary bargains, as well as collard greens, eggplant, kale, kohlrabi, leeks, okra, onions, pumpkin, scallions, snow peas, spaghetti squash, string or wax beans, Swiss chard, tomato, turnips, water chestnuts and zucchini.

The most important criterion in choosing vegetables is antioxidant capacity. Antioxidants are a special group of vitamins and phytochemicals in vegetables that protect cells against the ravages of environmental pollution, stress, disease and aging. Eat more antioxidants and you'll stay healthier and younger longer. Figuring out which veggies offer the most antioxidant protection per gram of carbohydrate can be tough. Researchers at Tufts University School of Medicine in Boston, Mass., studied the antioxidant capacity of common vegetables and assigned each vegetable an antioxidant score1.

It's All in the Ratio

Dr. Atkins has taken that score and divided it by the number of grams of carbohydrate in the same-size serving of each vegetable or fruit, computing what he now calls the Atkins Ratio. The higher the number, the more antioxidant protection you get per gram of carbohydrate.

Choose vegetables with a high Atkins Ratio to get the most antioxidants per gram of carbohydrate. This may sound like just a bunch of numbers, but the impact is dramatic: Dine on broccoli sautéed in olive oil and garlic and you're getting serious nutrition. Eat a baked potato topped with margarine and you'll just get pudgier.

As you can see, garlic is in a class by itself. The cruciferous vegetables—broccoli, cauliflower, kale, Brussels sprouts and cabbage—which extensive research has shown to be a group of potent cancer fighters, are well up there. Onions also play a starring role.

The following Atkins Ratio numbers show how widely amounts can vary and point to the vegetables you should select:

The Atkins Ratio

Garlic (1 clove) : 23.2

Leaf lettuce (1 leaf): 8.2

Kale (½ cup raw): 6.5

Onion (1 tablespoon): 6.2

Iceberg lettuce: 5.8

Spinach (½ cup raw): 5.0

Broccoli (½ cup raw): 3.2

Red bell pepper (½ cup raw): 2.5

Brussels sprouts (½ cup): 2.3

Beets (½ cup): 2.1

Cauliflower (½ cup): 1.8

Eggplant (½ cup): 1.6

Celery (½ cup raw): 1.5

Cabbage (½ cup): 1.2

Green beans (½ cup): 0.8

Cucumber (½ cup raw): 0.7

Carrots (½ cup): 0.4

Corn (½ cup): 0.3

Sweet potato (½ cup): 0.15

White potato (½ cup): 0.09"

[SueMc]

I like turnips instead of potatoes in stew, etc. plus they're great mashed with butter. Also, I could eat roasted asparagus every day. Portabellas grilled with steaks or hamburgers. I just read that a big portabella cap has more potassium than a banana!
I also get alot of vegies when I make them with scrambled eggs---peppers, onions, mushrooms and spinach.

[lisabinil]

Bump

[Debralynn]

Thanks for the reminder, Lisa!

I did so well with my veggies today, but this weekend was really lacking!

[junkfoodmonkey]

Garlic (1 clove) : 23.2

Garlic rules.

I've been eating garlic a lot lately, for some reason I neglected it for a while. It really adds a zing.

[PrettyPaula]

wow it makes me realise just how good garlic is for you, so glad i use it every day pretty much!!

i also need to eat more salads, i just cant face them in the winter....


ive ordered an organic veg and salad box to be delivered to my house on saturday, with a variety of veg and salad, some of which i cant eat due to induction but fiance can.

i think this is going to be a regular thing for us.

[lisabinil]

Here's a good article by Laura Dolson at about.com about the myths of lc WOE-and the myth about the lack of fruits & veggies are mentioned.

Myths About Low Carb Diets - Low Carb Myths

[lisabinil]

Myths About Low Carb Diets - Low Carb Myths

Another one on how to incorporate more veggies in your WOE.

[jacksmixedtape]

*bump* Just a big ol' salad with spinach, broccoli, and cauliflower w/smoked pork and gouda! I am so full.

Going to try to eat vegggies with dinner, too! If you have trouble eating enough, a yummy bottle of ranch helps 'em go down easier.

Great thread!

[Tylar_Connar]

Thanks...i am not losing and have bathroom probs...i will be eating me some veggies...i love them..just dont eat them much.

[soon]

?/ for junk food....what is a courgette?

[lisabinil]

Originally Posted by soon

?/ for junk food....what is a courgette?

It's a zucchini.

[junkfoodmonkey]

Originally Posted by lisabinil

It's a zucchini.

Yep. Sorry, I usually try to remember to give a translation. I used to think zucchini sounded so exotic, until I realised it was just a courgette.

I think I need to try some different veggies next week. I can get into kind of a rut with just my usual standbys. I'll have a leisurly shopping trip on Saturday morning and take my time looking rather than just grabbing.

[flatferenghi]

grill or saute or both; also in soups. some of us get bored with boiling or steaming them. give me grilled asparagus or stir fried broccoli and other veggies and you have made me and my bacon cheeseburger 2 very happy entities. back from the flu. Love & Profits: FLATFERENGHI.

[junkfoodmonkey]

Bump!

I made sure to choose some different veggies this week, (well aside from onions and mushrooms, I can't imagine cooking without onions!) No good getting in a rut.

So this weeks veggies: asparagus, green beans, onions, mushrooms, peppers, spinach, sprouts and pak choi. All fresh, not frozen.

[gettinserious]

Crap Lisa! Ya about scared the life out of me when I saw this!

Garlic (1 clove) : 23.2

I thought it was talking carbs not antioxidants. lol. I was feeling a bit ripped off.

However this info on the Atkins site would be beneficial to those that have to listen to snarky comments from ignorant people that don't know how to READ a BOOK. Maybe this condense version would set them straight....

[gettinserious]

So this weeks veggies: asparagus, green beans, onions, mushrooms, peppers, spinach, sprouts and pak choi. All fresh, not frozen.

I wanna come over for dinner. We have to wait til tax time...

[lisabinil]

Originally Posted by gettinserious

I wanna come over for dinner. We have to wait til tax time...

Some roasted veggies in EVOO & garlic sound so goood right now-don't wanna go to the store today-it's cold.

[gettinserious]

How cold is it there? We have a whopping 8 degrees going on.

[fawn]

Garlic....ahhh I just did a paper on my favorite medicinal herb and here is a small token of my research:

Garlic is also known to be used as an anticoagulant to resolve fresh blood clots and some, but not all, studies have shown that it can lower cholesterol while increasing the level of beneficial HDL’s. As well, garlic has been known as an excellent digestive aid, healthy flora, helps fight infection and can even destroy some types of cancer cells. (Mindell, 1992; 84-85)
Other uses for garlic include; Metabolic regulator, expectorant, vasodilatory, antitoxic, gentle antibiotic as well as an antiseptic. Garlic shows anti-tumor activity. Garlic is used for chronic bronchitis, flu, pneumonia convalescence, infections, ulcerous sores, and worms. It is used as a preventative against infectious diseases, gangrene and sepsis, bronchial and lung infections, severe gut infections, dystentary, typhoid, tuberculosis, leprosy, colds, thrush, mouth infections, dental infections, tonsillitis, throat infections, susceptibility to strokes, jaundice, flatulence, improved assimilation of vitamin B-1 (thiamine), malignant conditions, coronary and anginal conditions, phlebitis, varicose ulcers, stagnant or infective conditions, and helps stabilize blood sugar levels. (wildcrafted.com)
Body systems that are targeted by the supplementation of garlic include; respiratory, cardiovascular, digestive and nervous systems while being utilized by the immune system. (neutraceuticals.com)
Additional constituents of garlic include other sulfur containing compounds; high concentrations of trace minerals, particularly selenium and germanium; glucosinolates and enzymes. Chopping or crushing garlic stimulates the enzymatic process that converts the phytochemical alliin into allicin, a compound to which many of garlic’s health benefits are attributed. The compound allicin is also mainly responsible for the pungent odor of garlic. (Murray; 2005, 202)
Garlic also contains a number of amino acids which are required for the formation of an enzymatic antidote to free radical pathology which is created by pollutants. Cysteine, glutamine, isoleucine and methionine found in garlic help to protect the cells from free radical damage. (neutraceuticals.com)

My mentor is a naturopath and is currently treating some MRSA patients with Allicin with great success where antibiotics are not.

[afuentes]

Originally Posted by lisabinil

I have seen so many posts from people asking why their weight loss has stalled or is zigzagging up and down. They post their menus and wala overloaded w/cheese, oopsie rolls (they contain cream cheese-moderation on Induction) & takeout food. The biggest thing that stands out is no healthy veggies. Dr. A called Atkins a controlled carb WOE not a no carb one. This is one of the reasons Atkins gets such a bad rap and is called nutritionally deficient. Please reread DANDR or whatever Atkins book you have and get reinspired to eat healthy and nourish your body while enjoying the added benefit of losing weight. Good luck to everyone!

Thanks for posting this - it was needed.

[lisabinil]

Originally Posted by gettinserious

How cold is it there? We have a whopping 8 degrees going on.

-3 today and windy.

[gettinserious]

yeah, I have no idea how cold it actually was. Wind chill and all. Is it about spring yet? *says the slowly going insane with a cooped up 4 year old... lol.

[lisabinil]

Originally Posted by gettinserious

yeah, I have no idea how cold it actually was. Wind chill and all. Is it about spring yet? *says the slowly going insane with a cooped up 4 year old... lol.

We're getting yet more snow tomorrow-3 to 6 inches more.

[gettinserious]

NOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO OOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO!

lol, I am right in line with Chicago, so we will prolly get some of that action too.

[ebonyeyz28]

Originally Posted by lisabinil

I have seen so many posts from people asking why their weight loss has stalled or is zigzagging up and down. They post their menus and wala overloaded w/cheese, oopsie rolls (they contain cream cheese-moderation on Induction) & takeout food. The biggest thing that stands out is no healthy veggies. Dr. A called Atkins a controlled carb WOE not a no carb one. This is one of the reasons Atkins gets such a bad rap and is called nutritionally deficient. Please reread DANDR or whatever Atkins book you have and get reinspired to eat healthy and nourish your body while enjoying the added benefit of losing weight. Good luck to everyone!

Amen! And might I add, the same goes for fruit (after you have reached OWL). Fruits and veggies are whole, natural foods that are great for our overall health.