Good Things Come in Small Packages

For some reason, everything seems to be getting super-sized, even appetizers. These little snacks have expanded to almost side-dish portions in recent years. One of the simplest ways to create a healthier appetizer buffet is to create bite-size portions instead of big platters of dips and spreads. You can scale them back down and still make a big splash. Tiny bites, or “tapas” are becoming all the rage, taking the restaurant business by storm. Maybe your own tapas are just what you need to scale down your holiday appetizers to a healthier size.

Instead of the large cheese logs you have made in the past, try making individual bite-size cheese balls. The same can be done with the spinach dips you currently serve in a big bread bowl. Instead, make tiny bites using similar ingredients. By offering smaller, bite sized portions, your guests will not tend to keep dipping and inadvertently fill up on appetizers before they even get a chance to sit down at the table.

Classics With a Twist

Take a look at some of your favorite appetizers and rethink the ingredients. Swedish meatballs is a great hot appetizer that’s filling and tasty. You can make them small enough to keep them healthier, yes, but you can also replace high-carb breadcrumbs with low-carb alternatives, such as almond flour and meal. Of course you can buy low-carb baking items like flour and biscuit mixes to help with the types of appetizers that require breadcrumbs or a crust.

One of my favorite appetizers is stuffed mushrooms. But, a breading-based stuffing is not on a low-carb diet. Again, rethink the classic recipe and you’ll design a stuffed mushroom that easily fits your dietary needs. Sauté a little onion, garlic, and celery with flavorful sausage, then stir in freshly grated Parmesan cheese. Stuff your mushrooms and you have a low-carb appetizer that is sure to please anyone. If you want a stuffed mushroom more like the ones you enjoy at restaurants (they use more breading because it stretches the stuffing) then stir in a bit of almond meal or even finely ground peanuts. You won’t be able to tell the difference, but your figure will.

Those delicious creamy spreads and dips with the thick pieces of crusty bread alongside may be appetizing, but that bread is loaded with carbs. If your diet has you shying away from bread and crackers, can you still enjoy the spreads? Sure you can. Spinach dip, crab dip, cheese balls, and other favorite appetizers are often light on the carbs as long as you find a new ‘vehicle’ to serve them on, or in. Stuff a grape tomato with crab dip and enjoy! Spread spinach dip on a cucumber slice. Cut celery up into one or two bite pieces, fill them with your favorite cheese ball ingredients, and you have an instant low-carb alternative to cheese and crackers.

Stick With a Few Favorites

There are appetizers that are naturally low-carb. Think of your favorite protein-based appetizers and you’ll have a few ideas right away. Wrap just about any seafood in bacon, put it under the broiler, and you have a festive appetizer that is perfect for any holiday buffet. Remember ham and Swiss cheese wrapped asparagus bundles? These are the appetizers that have stood the test of time, and are low-carb diet friendly.

Also, don’t ignore the obvious; the antipasto tray. Olives, sausage, cheese, pickles, and artichoke hearts artfully arranged, can be all the appetizers you need. This is a classic that never gets boring. Be sure to include a variety of each element to keep the interest.

When the Holidays come around, we all look forward to the appetizer buffet. But, when you’re on a low-carb diet, the choices can feel limiting. The surprising and wonderful thing is… they’re not! You have a lot of choices, some very familiar, that will keep you happy as well as low-carb.

Low Carb Diet

Low Carb v. Slow Carb

It is important to understand that the most popular diets include one or the other term, or sometimes you can use them interchangeably, to a certain degree. Interestingly, even the lowest of low-carb diet phases includes some carbs in the form of vegetables. In fact, vegetables is considered as a certain portion of carbs. Thus, there is no respectable weight-loss program can truly support an absolutely carb-free diet. Rather, carbohydrates is paramount important for a healthy body, even during weight-loss.

Slow-carb is just another way of saying that you need to take carbs that are slow burning, such as vegetables, and even some fruit. Fast burning carbs would include processed breads and pastas, for example. Often, these are the carbs that give a quick sugar boost, then drop just as quickly.

Not all carbs, even slow burning carbs, are created equal. Some low or slow carb diets recommend staying away from some vegetables they consider high in sugar, such as corn or peas, especially during the first phases. The same is true for dried beans and other protein rich foods that also are considered higher in carbs.

When comparing lists of acceptable foods on any low carb diet, you’ll find the differences. The differences come in what levels of carbs that are going to result in weight loss, and where those carbs should come from. In some diets, even slow burning carbs like dried beans are forbidden in the first phases. In other diets, all carbs, as long as they are slow burning carbs, are just fine.

This is not simple, but it is all a matter of opinion, personal preference, and what works for you. If you’ve been on a diet that includes such slow burning carbs as brown rice, black beans, and quinoa, and haven’t seen any results, this diet may not be for you. Individuals process carbs differently. Simply following a diet according to a low-glycemic index (the amount of carbs in a food) may not be what you need to lose weight, or it may be, but it’s a good way to start understanding how your body processes carbohydrates.

The Protein Process

In the past, people were going crazy on all sorts of vegetable and fruit only diets. Then there were the whole grain diets. None of those diets are part of our vernacular today, but the diets that are high in protein and low in fast-burning carbs are. No doubt, protein is essential for building muscle, which burns fat, and keeps us strong. In fact, it is a building block, just like other nutrients we know to be essential.

No matter which diet you follow today, if it includes a balanced approach to good sources of protein and carbohydrates, it is most likely a respectable weight-loss program. Human beings cannot live on protein alone, nor does any proper diet developed by a health professional suggest otherwise. There was, actually, a myth around high protein, low carb diets for years. Nowhere in the mainstream market of dieting did a protein-only method for weight-loss exist. Even one of the most popular diets for decades that suggested adding more servings of proteins at every meal, actually formed the basis of their diet on ingesting more vegetables than protein. People got seriously ill, even fatally ill, by eating only protein, but this approach was never approved or suggested by any mainstream diet.

Eating a diet that’s rich in protein is not difficult for the most part. Protein from many sources, including dairy products, eggs, cheese, meat, poultry, and seafood is suggested in most low-carb diets. Because most proteins are also low carb, or no carb, it makes sense to eat a lot of these foods when on a low-carb diet. And because it’s almost impossible to over-indulge in protein, it’s a safe bet that you will practice portion control more easily. It’s rare to see a person eat a whole roasted chicken, but a huge plate of pasta can disappear quite easily at one sitting. The diet systems may vary in exactly how much and which sources you should get the majority of your protein, but most well-respected diets include a good portion of protein each day, balanced with a variety of healthy carbs.

The Fat Fact

This seems to be where the division lies in many low-carb diets.  Some diet plans say simply that you can’t get “fat from fat.”  Other diet plans are so concerned with fat intake that they allow more carbohydrates if it means avoiding fat, as is the case with most ‘lite’ foods.  If you check the labels, you’ll often find that “low fat,” “reduced fat,” and “light or lite” means added sugars to tweak the flavor.

The reason is simple; fat is flavor.  That’s why one mainstream low-carb diet recommends eating regular, full fat foods, such as regular mayonnaise, sour cream, and even whole milk or heavy cream.  While other low-carb diets have fats restricted by eating only fat-reduced dairy, dressings, etc.

The debate over fat is not easily settled.  Fat is essential to your body’s, including your brain’s, health.  Fat gives food flavor.  Fat also makes you feel full.  Without fat in your diet, your body will suffer.  However, it’s also important to remember that it’s the type of fat you eat that matters.  Fat that naturally occurs in nuts and avocados, for instance, are considered by most diets as essential elements.  Added fats for cooking and serving foods, such as olive oil, are often included in healthy fats, but not in all stages of all diets.  It all depends on which diet you’re following.  Clear as mud, right?

So what is the truth?  Should you eat whole grains and black beans on a low carb diet or stick to celery and broccoli?  How much protein is enough protein?  Should you eat eggs fried in olive oil or poached in water?  Are fats good or bad for you?

The fact is, the answer is different for different people.  Some people respond very well to a high protein diet with added fat, while others simply don’t.  Some people lose weight eating a diet that’s rich in whole grains, while other people gain weight.  The best thing anyone can do is get all the information, then use your own common sense to decide what works for you.

Keep a journal as you add and subtract foods from your diet, then do what works best for you.

Ingredients:

1 serving of sandwich and lean meat.

Use an assortment of Halloween cookie cutters, white and wheat bread, and the two types of sandwich spreads below to make a plate of spooky sandwich bites. I like to use leftover BBQ chicken breasts for the chicken spread.

Roasted Chicken Spread:

2 roasted chicken breasts, skinless and boneless, cut into small pieces
3 tablespoons light mayonnaise
1/4 cup light cream cheese (fat-free cream cheese can be substituted)

Cheddar Cheese Spread:

8 ounces reduced fat sharp cheddar cheese, shredded or grated
8 ounces light or nonfat cream cheese
9 slices special recipe white or whole wheat or cracked wheat bread

Method

• Decide which spread you would like to make. Cut the bread slices into interesting shapes such as pumpkins, witch hats, and cats using cookie cutters. Press cookie cutter onto 1 slice of bread at a time. If bread doesn’t cut all the way, use a plastic knife to cut around the cookie cutter. Make sure you make two of every shape (to make a sandwich).
• For chicken spread, add the chicken pieces, mayonnaise, and cream cheese to a food processor. Pulse the food processor until ingredients are blended well and are spreadable.
• For cheese spread, add grated cheese and cream cheese to food processor. Pulse the food processor until ingredients are blended well and are spreadable.
• Spread some of the chicken or cheddar cheese spread on one of the bread shapes. Cover with the second piece of bread in the same shape. Repeat with other bread shapes.

One spread recipe makes about 12 mini sandwiches.

Per 3 roasted chicken spread mini sandwiches: 259 calories, 21 g protein, 31 g carbohydrate, 3.5 g fat, 3 g fiber, 474 mg sodium.

Per 3 cheese spread mini sandwiches: 356 calories, 29 g protein, 33 g carbohydrate, 12 g fat, 3.5 g fiber, 870 mg sodium.

1 serving “vegetables with 1 teaspoon fat.”

1 cup baby carrots
About 10 pitted black olives (cut in half lengthwise)
1/4 cup light cream cheese
1 cup celery sticks (and/or 1 cup lightly micro-cooked and chilled asparagus spears if desired)
1/4 cup almond slices
3 drops green food coloring
1 cup jicama sticks
1/4 cup dried cranberries
1/3 cup bottled light ranch dressing (i.e. Light Done Right)
5 drops (add more if desired) green food coloring

Method

• Glue a black olive half onto each baby carrot using cream cheese as the glue. Arrange on serving plate.
• Add almond slices to a small zip-top bag and sprinkle 3 drops of green food coloring over the top, seal well, and shake like crazy to color the almond slices green. Glue a green almond slice onto each celery stick or asparagus spear using cream cheese as the glue. Arrange on serving plate with the carrot fingers.
• Glue a large dried cranberry onto each jicama stick using cream cheese as the glue. You can add red spots on the jicama stick with red food coloring if desired. Arrange them on the serving plate with the rest of the monster fingers
• Add the ranch dressing to a dip bowl. Stir in 5 drops of green food coloring–mix by hand until well blended. Serve it with the monster fingers!

Makes 6 servings

Per serving: 95 calories, 3 g protein, 10 g carbohydrate, 5.5 g fat, 3 g fiber, 216 mg sodium.

Ingredients:

1 serving low-fat cracker, 1 serving dried fruit, and 1 serving nuts.

This is a great snack if you are on the go on Halloween afternoon.

1 cup of pretzel sticks or mini pretzel twists
1 cup of reduced-fat cheese crackers (such as Reduced Fat Cheese Nips)
1 cup lightly salted roasted or party peanuts (or similar nut)
1 cup orange or black dried fruit (raisins or dried apricots or dried peaches)
1/2 cup Halloween M&Ms (optional)

Method:

• Combine all the ingredients in a big bowl and toss to mix well.
• Use a 1/2 cup measure to scoop out 1/2 cup of the mixture into a zip-top or plastic bag. Tie the ends closed with orange and black curling ribbon or decorative wire.

Makes 9 (1/2 cup) bags

Per serving: 213 calories, 6 g protein, 30 g carbohydrate, 8 g fat, 2.5 g fiber, 227 mg sodium.

Ingredients:

1/2 serving low-fat crackers and 1/2 serving cheese.

10 reduced-fat wheat crackers (reduced-fat Triscuits can also be used)
10 thin slices of reduced-fat cheddar cheese
5 or more slices of light salami or sliced deli turkey
10 slices of black olives (if desired)

Method:

• Set out 10 wheat crackers on serving plate.
• Carve out 10 pumpkins from the slices of cheddar cheese using an open 2-inch pumpkin cookie cutter. Set a pumpkin on each cracker.
• Carve a half slice of salami into two eyes, a nose and a mouth and place on the cheese pumpkin. You can use a black olive slice for the mouth if desired.
• Serve and ENJOY!

Makes 5 servings (2 crackers each)

Per serving: 96 calories, 8 g protein, 6 g carbohydrate, 5 g fat, 1 g fiber, 250 mg sodium.

You must have hear about Grapefruit diet. There has been a diet plan that has been around since the 1930s. That makes it anything but a fad diet. The truth is that my parents have been taking grapefuit as the part of the diet for years and they swear by the great benefits of grapefruit diet.

What we are talking about is the 12 day grapefruit diet. Grapefruit has a lot of benefits for dieters. It’s fat free, low calorie, high in fiber and is packed with vitamin C.

Bouquet of Fruits Pink Ruby Grapefruit Crate

The grapefruit diet itself is incredibly simple to follow. All you do is eat one-half of a grapefruit before each meal. There also appears to be enzymes in the fruit that keeps your appetite in check, meaning you will eat fewer calories overall. Grapefruit is also believed to speed up metabolism which helps to burn more calories. So, not only will you take in fewer calories, but you will also burn more off. Both of these things are key to losing weight. In fact, some tests have shown that it’s possible to lose ten pounds in two weeks by changing to the 12 day grapefruit diet.

So what’s the catch? Even though it has been a round for as long as it has, the 12 day grapefruit diet is still classified along with fad diets. That’s because it relies on making only one change and doesn’t incorporate other necessary elements of weight loss.

You can do the diet, but that doesn’t give you a free pass to stuff your face with all kinds of junk food. You still need to watch what you eat, trying to eat a variety of healthy foods such as fresh fruits and vegetables, lean protein and whole grains. If you really want to shed pounds, you also need to exercise. That doesn’t mean you have to jog 10 miles a day, or hit the gym for 3 hours. Instead, find activities you enjoy and try to get moving for 20 to 30 minutes per day, 5 days per week.

At the same time, you should be changing your habits. Changing how you prepare food can have a big impact. Opt for grilling, steaming and baking instead of frying food. Eat 5 or 6 smaller meals throughout the day instead of 3 larger meals. Another good rule of thumb is to eat food in as close to its natural state as possible.

But does all of this mean the 12 day grapefruit diet is bad? Not at all. While you should still make all of the changes we just discussed, the grapefruit diet can help you lose weight quickly. It isn’t practical to think you could stick to such a diet, but it could give you a great start. Losing a few pounds in a week or two can be very motivating and will give you a better chance of weight loss success.

Finally, combining all of these things is the way to drop those extra pounds. Do the 12 day grapefruit diet, exercise, eat right, and make other habit changes and you will lose all the weight you need, lose it for good, and you won’t drive yourself crazy in the process.