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SIMPLE Low Glycemic,

Keto, Low

Carb

Soft & Chewy

Chocolate Chip

Cookie Recipe

Delicious KETO

MINT Chocolate

FAT BOMBS

SUGAR ALCOHOLS:

THE EFFECT ON

BLOOD SUGAR

LEVELS

Featured Story: The Flower

Low Carb Stuffed

Pepper Soup!

WINTER 2019

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Low Carb Magazine SIMPLE

3

Featured Story The Flower 7

HEALTH 6 Ways to Start Losing Weight 13

Sugar Alcohols – Quick Facts 9

Sugar Alcohols: The Effect on

Blood Sugar Levels 17

Diabetes Management: Glycemic

Index 30

LOW CARB RECIPES Keto Italian Stuffed Peppers 33

Low Carb Mint Tea Hot

Chocolate 27

Keto Mint Chocolate Fat Bombs

23

Keto Collagen Diabetic Chocolate Chip Cookies 20

Low Carb Stuffed Bell Pepper

Soup 8

Contents

FRUITS & VEGETABLES Bell Peppers 24

SEEDS & NUTS Another Keto Approved

“Nut” – Pine Nuts 26

4

Editor Lyn

Contributor Sarah

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Featured

7

The Flower A story by the

editor.

26

Pine Nuts Another keto approved nut.

17

Sugar Alcohols The effect on blood

sugar levels.

15

Lily’s Chocolate Chips An exciting closer look at the

ingredients.

6

Low Carb Diet Life Membership

(Coming Soon)

DINNER? What’s For

7

This edition of SIMPLE was inspired by:

For those of you that know the

editor, you know that she has a

health care background. At one

point, she knew absolutely nothing about gardening…

The Flower

The Garden, p13

Live & Learn, p21

Giving Up, p 25

Hope, p25

Disappointment, p25

Shocked & Amazed, p37

The End, p40

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Ingredients: ½ lb. Ground Beef

½ lb. Ground Pork

Breakfast Sausage

32 oz. Chicken Broth

2 c. Riced Cauliflower

1-2 c. Tomato Sauce

10 oz. Spicy Diced

Tomato Chiles

(optional)

1 c. Chopped Bell

Peppers

½ c. Chopped Yellow

Onions

½ tsp. Minced Garlic

Seasoning Salt

Stuffed Bell Pepper Soup

Low Carb

1. Mix seasoning salt with ground beef and ground

breakfast pork sausage. Cook meat mixture in a skillet.

Then, drain & set aside.

2. Using a medium pot, bring chicken broth, tomato sauce,

tomatoes, bell peppers, onions and minced garlic to a

boil.

3. Add cooked meat and riced cauliflower and lower heat.

4. Simmer for 10-15 minutes. Serve while hot.

Preparation:

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SUGAR ALCOHOLS

❖ Occur naturally in foods and plants like fruits.

❖ Do not cause sudden increases in blood sugar.

❖ Convert to glucose more slowly than sugar.

❖ Require little or no insulin to metabolize.

❖ Chemically resemble both sugar and alcohol.

❖ Do not contain the chemical found in alcoholic

beverages.

Quick Facts!

Sugar alcohols are used to sweetened sugar-free low carb desserts.

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The Garden

Well, I panicked

because they were

starting to do their own

thing. Trying to get

things under control, I

bought some wooden

stakes and tried to help

them stand up right.

This was an epic fail!

The green beans died.

Last year, I decided to

plant my own vegetable

“garden”…inside the

house. I started

growing them inside

the house because the

weather was still cool.

The garden turned out

to be a fascinating

dissappointment.

The green bean

plants grew tall and

lanky. Then, at some

point, they somehow

sprouted extra vines

and started hooking

themselves to my

ivory plant in an

effort to keep

themselves upright.

This looks like

the green bean

plant that

hooked itself to

the nearby ivory

plant.

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Eat Healthy, Lose Weight & Feel Good!

Get Started

▪ 30 Meal Ideas

▪ Grocery List

▪ Food Guides

▪ Drink Guides

▪ Snack Guides

▪ MCT Oil Recipes

▪ Free Meal Planner

“Losing weight & keeping it off is about eating

moderately and finding good substitutes for

some of your favorite foods.”

Take The 30-Day Weight Loss Challenge:

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Kitch·en /kiCH(ə)n/ noun

A gathering place for

friends and family where

low carb food is prepared

and cooked.

COOKING

In The Kitchen

13

Learn More

Side Mounted Silver

Refrigerator (includes delivery, hookup, haul away)

6 Ways to

Start Losing

Weight

1. Stay hydrated.

2. Eat only when

you are hungry.

3. Stop eating when

you are full.

4. Grocery shop

when you are full.

5. Make a list.

6. Avoid buying

things that you

should not eat.

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Hydrate Water is one

of the five

macronutrients

required in

our diet.

15

A Closer Look At Lily’s Dark

Chocolate Baking Chips

Stevia Stevia is a zero-calorie, no carb sweetener made of steviol glycosides. Extracted from the leaves of the stevia rebaudiana plant, leaves are bittersweet which blends well with cacao powder. Steviol glycosides have 200 – 300 times the sweetness of sugar. Research shows that stevia lowers blood sugars lowers blood pressure, and act as a diuretic.

Inulin Several studies suggest that inulin may improve blood sugar levels in people with diabetes and prediabetes. Another study found that it decreased fat in the liver of prediabetics. And lastly, inulin promotes a healthy intestinal flora balance. Therefore, inulin can help improve digestion and overall gut health.

Erythritol Erythritol is created when a type of yeast ferments glucose from corn or wheat starch. The final product contains only about 6% of the calories of sugar and yet retains 70% of its sweetness. About 90% of erythritol bypasses the intestinal tract. Instead it is excreted unchanged in the urine. Therefore, the gas and bloating side effects are limited significantly.

“My blood sugar is only 86!” This is what one customer reported to Low Carb Diet Life after eating the Keto Collagen Sugar-Free Chocolate Chip Cookies! Everyone’s pancreas may function differently, but this person had not taken any insulin. With a closer look at some of the ingredients, it is not surprising to hear such a report.

Ingredients: Unsweetened Cocoa, Erythritol, Inulin, Organic

Soy Lecithin, Vanilla Extract, Stevia Extract

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No-Sugar Added Dark

Chocolate Chips

Try It!

“Excellent

choice for

people on a

low carb,

keto and

diabetic

diets!”

Lily’s Sugar-Free

Chocolate Chips!

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Sugar

Alcohols

Relative

Sweetness

Glycemic

Index

Maximum Non-

Laxative Dose Erythritol 60-80% 0 0.66-1.0+ Glycerol 60% 3 ? HSH* 40–90% 35 ? Isomalt 45-65% 2-9 0.3 Lactitol 30-40% 5-6 0.34 Maltitol 90% 35-52 0.3 Mannitol 40-70% 0 0.3 Sorbitol 40-70% 9 0.17-0.24 Xylitol 100% 12-13 0.3-0.42

* Hydrogenated Starch Hydrolysates - Wikipedia – Sugar Alcohols

If you are on a keto diet, a low carb diet, or a diabetic diet you are likely eating foods prepared with one or more sugar-free ingredients that may contain sugar alcohol. Since artificial sweeteners do not contain carbohydrates, they do not affect blood sugar levels. On the other hand, some sugar alcohols can have an affect your blood sugar levels.

Erythritol has a

zero GI score with

60-80% relative

sweetness. In

addition, research

indicates that when

compared with some

other sugar

alcohols, you can

eat twice as much

erythritol before it

induces any

gastrointestinal

issues. Sugar

alcohols can affect

your blood sugar

levels and keto diet

differently.

The influence sugar alcohols exert on your blood sugar levels will be discussed in terms of their glycemic index (GI) score. Knowing the glycemic index score of the different sugar alcohols can help you better manage your Type II diabetes. Foods with a GI score of 0 will have no affect on blood sugar levels while foods with a GI score of 100 will have a high impact.

Sugar Alcohols: The Effect on Blood Sugar Levels

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Chocolate Chip Cookies

Keto Collagen Diabetic

Deliciously Soft, Almond Flour

Cookies Made with Sugar-Free Low

Glycemic Chocolate Chips

LOW GLYCEMIC

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SHOP

KitchenAid Classic Plus, 4.5-Qt.

Tilt-Head Stand Mixer, Silver

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Keto Collagen

Chocolate Chip

Cookies Oven: 355 | Bake: 10 Minutes

Makes: 6 Cookies

½ c. Almond Flour

½ tsp. Monk Fruit in The Raw

1 Tsp. Knox Gelatin

1/8 Tsp. Baking Powder

2 Tbsp. Lily’s Sugar-Free

Chocolate Chips

1 Tbsp. Almond Butter (No Salt,

No Sugar)

1 Tbsp. Fat Free Cream Cheese

1 Tbsp. Salted Butter

½ Tsp. Vanilla Extract

Try It

Preparation:

1. Add dry ingredients to a small

mixing bowl excluding the sugar-

free chocolate chips. Stir until well-

blended.

2. The chocolate chips will melt

and form a chocolatey

swirl/colored cookie if added before

the warm ingredients.

3. Next, add creamy almond butter,

fat free cream cheese, salted butter,

vanilla extract and warm

unsweetened almond milk. Stir

until a dough is formed.

4. Roll into 6 balls. Place on cookie

sheet and then flatten into half

inch thickness.

5. Place in preheated oven and

bake for 10 minutes. Remove and

let cool for 5 minutes.

Learn More

Cuisinart Mixing Bowl Set of 3

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Then, there were the radishes! While trying to do some

research on YouTube, I noticed a video entitled: How To Grow Radishes & Not Just Stems. At the time, I

remember thinking to myself, “what a ridiculous title

and why on earth would I take advice from someone

who at one time could only grow stems.”

About a week later, the “radishes” had already started

growing and I was needing to transfer them to a larger

pot. As I tried to carefully repot the radishes, I

completely uprooted one of them! To my utter

surprise, it was just a stem – no radish at the end!

Completely dumbfounded, I decided to check a few

more…not one radish in the whole pot! I nearly cried

laughing at myself as I remembered the name of the

video I refused to watch earlier - How To Grow Radishes & Not Just Stems. We live and we learn.

Live & Learn…

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MONK FRUIT IN THE RAW

Monk Fruit is not a sugar alcohol. It is a delicious tasting

zero-calorie sweetener. It does not cause gastrointestinal

gas or bloating and it has a zero glycemic index.

Try It

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½ c. Almond Flour

½ Tsp. Knox Gelatin

1 Tbsp. 100% Cacao Powder

½ tsp. Monk Fruit in The Raw

1 Tbsp. Almond Butter (No Salt,

No Sugar)

1 Tbsp. Fat Free Cream Cheese

1 Tbsp. Salted Butter

½ Tsp. Peppermint Extract

¼ Tsp. Vanilla Extract

½ Tsp. Hot Water (to activate the

gelatin)

Try It

Mint Chocolate

Fat Bombs Makes: 6 Fat Bombs

Preparation: 1. Add all the dry ingredients to

a small mixing bowl. Stir

until well blended.

2. Next, add the almond butter,

cream cheese, salted butter,

peppermint extract and

vanilla extract. Stir until a

paste is formed.

3. Using a tablespoon, scoop

the mix and roll it into balls.

4. Place the fat bomb balls on a

small cookie sheet.

5. Refrigerate for an hour to let

the flavors merge or eat right

away.

6. Store remaining fat bombs in

the refrigerator.

Keto

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The most common colors of bell peppers

are green, yellow, orange and

red. However, bell peppers come in

many additional color varieties including

brown, white, light purple or dark

purple. While bell peppers are botanical

fruit berries, most people cook and use

them like vegetables, herbs, or spices.

Bell Peppers Botanical Fruit Berries

Bell Pepper Photo By Luc Viatour

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Giving Up After a while, I just gave up! Everything had

died for one reason or another except for

what was suppose to be a bell pepper plant.

Even though it looked healthy, I was

discouraged and gave up on the possibility

of it bearing any fruit. I just left it outside

with no expectations.

Hope One morning I looked out the bathroom

window and noticed a flower on the plant! I

was fascinated that a flower had sprouted,

when it was suppose to be a bell pepper

plant. So, I went outside to have a look and

snapped a picture to see what else might

happen.

Dissappointment

The next day, I went outside excited to see

if more flowers had bloomed. Well, I was

disappointed because the crazy thing had

closed up?! Ugh! I was done with this “bell

pepper” plant once again! Or, so I thought.

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Nutrition Facts Amount Per 1 oz (167 kernels)

Calories: 191

• Fat: 19g

• Sodium: 0.6mg

Carbohydrates: 3.7g

• Fiber: 1.1g

• Sugars: 1g

• Protein: 3.9g

PINE NUTS are the edible seeds

of pine trees. They are high in

vitamin E, vitamin K, copper,

iron, potassium, calcium and

manganese, all of which are

beneficial to the cardiovascular

system. They contain pinolenic

acid, which researchers found to

trigger hunger suppressant

hormones in the gut. Like other

nuts, pine nuts contain

monounsaturated fats which are

linked to lower cholesterol levels

and a lower risk of having a

heart attack.

Photo By GFDL, CC BY-SA 3.0

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MINT-TEA HOT CHOCOLATE

INGREDIENTS: 1 C.

UNSWEETENED

ALMOND MILK

____

1 TBSP. CACAO

POWDER

____

1 MINT TEA

BAG

____

1 TBSP.

SUGAR-FREE

VANILLA

COFFEE

CREAMER

Photo by Yeh Xintong

LOW CARB

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Photo by Drew Coffman

Winter was made for hot coffee, warm blankets, and

good books!

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✓ ONLINE VIETNAMESE

LANGUAGE COURSE

✓ VIETNAMESE-ENGLISH

CHILDREN’S BOOKS

✓ VIETNAMESE FLASHCARDS

TO BUILD VOCABULARY

LEARN A

NEW

LANGUAGE…

VIETNAMESENOTES.COM

INSTAGRAM

@VIETNAMESENOTES

VIETNAMESE NOTES

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The glycemic index (GI) score is a number used by diabetics to rank carbohydrates in foods according to how they affect blood glucose levels. Glucose has a GI score of 100. For a diabetic taking insulin or other medicine used to lower blood sugar levels, a carbohydrate with a GI value of 55 or less is considered a low GI value. With that said, foods with a 55 GI is considered high for a person on a low carb diet.

Glycemic Index Scores Glucose 100+ Potato 78+/-

White Bread 75+/- Wheat Bread 74+/- White Rice 73+/- Brown Rice 68+/-

Sucrose 65+/- Popcorn 65+/- Honey 61+/-

Potato Chips 56+/- Pineapple 59+/- Banana 51+/- Mango 51+/- Orange 43+/-

Milk 39+/- Apple 36+/-

Soy Milk 34+/- Chickpeas 28+/-

Kidney Beans 24+/- Soya Beans 16+/-

Fructose 15+/- Erythritol 0

American Diabetes Association, 2008

GLYCEMIC INDEX

31

50 Piece Hot Coffee Cups With Stirrers & Lids – 12 oz

Learn More

32

@thelowcarbdietlife

STUFFED P

E

P

P

E

R

S

Keto Italian

Made with riced cauliflower.

INSTAGRAM

33

Oven: 400 | Bake: 45 Mins

Ingredients:

4 Medium Bell Peppers

1 lb. Pork Breakfast Sausage

1 c. Riced Cauliflower

½ Medium Yellow Onion

1 tsp. Minced Garlic

1 tsp. Italian Seasoning Blend

1-2 c. Unsweetened Tomato Sauce

1-2 c. Shredded Italian Cheese Blend

1

PREPARE THE STUFFING

• Using a skillet, cook the pork

breakfast sausage, chopped onions,

garlic, and Italian seasoning blend.

Drain excess oil from meat.

• Add riced cauliflower.

STUFFED PEPPERS Keto Italian

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2

PREPARE THE

BELL PEPPER

• Slice the tops off

the bell pepper,

place in a small

pan. Fill bottom

with one cup of

tomato sauce and

then set aside for

stuffing.

3

STUFF THE

BELL PEPPER

• Pour remaining

one cup of

tomato sauce

over bell peppers

and top with

cheese. Cover

with a tight

fitting foil paper

and place in the

oven.

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4

REMOVE FROM

OVEN & EAT

• Bell peppers are

95% water, so

the stuffed bell

peppers will be

juicy and the

riced cauliflower

will be cooked.

Purple Bell Pepper By Forest & Kim Starr

Black Bell Pepper By Frank Fox

36

LEARN MORE

Electrolux Titanium Front

Loader Washer & Dryer

37

Shocked & Amazed

After a few days, I went

outside and found this

little guy.

I was about as shocked

as when I discovered

that no radishes had

grown, just the stems.

I was so shocked to see

that the flower had closed

up and turned into a little

baby bell pepper!

38

LEARN MORE

Tired of Going to

the Gym?

Stay Home,

Sleep In!

39

Shop Now

Keto Approved

Low Carb

High Fat

19g

fats

high-fat, low carb

Image by National Institute of Korean Language

Healthy

KETO SNACK!

3.7g

carbs

3.9g

protein

1.1g

fiber

191

calories

40

The green bell pepper variety

is lower in carbs than its

sweeter more colorful

cousins. They are a very rich

source of vitamin C. This is

great for people on the Keto

Diet because collagen and

Vitamin C work together.

Since Vitamin C is not stored

in the body, we must get

enough vitamin C in our diet

every day to keep our skin,

hair, nails and teeth strong.

THE

END

Website

We hope you have

enjoyed this issue

of SIMPLE.

About Us

Work with Us

41

Sources

Bell Pepper Photo By Luc Viatour

https://commons.wikimedia.org/wiki/File:Poivrons_Luc_Viatour.jpg

Pine Nut (Seeds) By National Institute of Korean Language -

https://commons.wikimedia.org/w/index.php?curid=54784498

Pine Nut (Measurements) By GFDL, CC BY-SA 3.0,

https://commons.wikimedia.org/w/index.php?curid=1109869

Black Bell Pepper Photo By Frank Fox

https://commons.wikimedia.org/wiki/File:Black_Bell_Peppers.jpg

Purple Bell Pepper Photo Forest & Kim Starr

http://www.starrenvironmental.com/

https://www.familyhealthdiary.co.nz/health-benefits-pine-nuts/

https://www.nutrition-and-you.com/pine-nuts.html

https://www.ynhh.org/services/nutrition/sugar-alcohol.aspx

https://en.wikipedia.org/wiki/Sugar_alcohol

https://www.medicalnewstoday.com/articles/318593.php#4

https://www.medicalnewstoday.com/articles/319837.php

https://www.healthline.com/nutrition/erythritol#section2

www.glycemicindex.com