2008 Read The Book Challenge

[jimmie 48]

good morning challengers!

momtomany, you certainly did your reading and assignment in record speed! that was posted before i made it to bed last night.

we have a few challengers that have yet to post any finished assignments. i'll encourage you to take some time today and get started with your answers.
byfaith
CoolBlackChick
denileigh
Elizellen
Petra Star
sharbur2002
Sugar_Ant87

[DLS]

7. Read chapter 11. Post a sample INDUCTION menu for breakfast, lunch and dinner using the ACCEPTABLE FOODS and provide the carb count. Do not use the sample in the the book and be as specific as you can. For example, state 1/2 cups, whole cups, ounces, etc. These can be actual menus that you have used or made up menus. Counting all the carbs or just net carbs, either way works for this assignment.

I am using Fitday total carb counts.

Breakfast - total carbs ( 3.4 )
2 eggs (1.3)
1 oz monterey cheese (.2)
2 medium slices bacon (.2)
1 cup coffee (decaf) (.9)
with heavy cream .8


Snack - ( 2.1 )
2 outer green leaf (1.3)
with cream cheese 2Tbsp .8

Lunch - ( 6.8 )
1/2 cup broccoli steamed (5.6)
8 slices of cucumber (1.2)
1 herb chicken breast (0)

Snack - ( 0 )
6 meatballs (homemade) (0)

Dinner - (7.6)
Steak 4 oz (0)
2 Celery stalks (2.4)
1/2 cup mushrooms (sauteed in butter, of course)(4.2)
1 cup lettuce (1)

According to my fit day chart here are my totals.
TOTAL CARBS = 19.9
NET CARBS = 12.9


8. Nitrates.... why did Dr. Atkins prefer us to use nitrate free bacon, ham, etc.? From what I can understand Dr. A doesn't want us to have foods with nitrates due to a risk of cancer and sodium nitrates are harmful with high blood pressure concerns as well as water retention and cancer concerns. There are all kinds of "iffy" ingredients in things you would think would just have straight up ingredients. I have such a hard time finding nitrate (nitrite on my package) free bacon. I have found sugar free bacon so I will stick to that for now. I don't believe I am eating bacon in excess and therefore I am not concerned about the cancer risk myself.

9. Are there any other points or comments you would like to discuss concerning Induction? I wish I had known about the "NET CARB" thing when I first started. I thought that was just for later. The book I borrowed from the library had a carb counter but unlike the one I just purchased it did not list fiber so I was clueless about subtracting the fiber. So when I first started Atkins I was counting total carbs only which put me consuming VERY low carbs. Now that I am venturing into Owl, and I have found Fitday.com, I am able to count everything properly and enjoy a larger variety. I still measure everything and I am trying to be careful not to over do it with veggies, but I find I am having trouble actually getting all I am "suppose" to get. I am still getting near 20 net carbs a day. But after technically staying well under 20 for all of induction I suppose that will be okay.

[FLdoodette]

Good morning, JimmieJo and fellow Challengers

7. Read chapter 11. Post a sample INDUCTION menu for breakfast, lunch and dinner using the ACCEPTABLE FOODS and provide the carb count. Do not use the sample in the the book and be as specific as you can. For example, state 1/2 cups, whole cups, ounces, etc. These can be actual menus that you have used or made up menus. Counting all the carbs or just net carbs, either way works for this assignment.

Breakfast: (All meals listed with total carbs)
2 eggs, scrambled in 1 Tbsp. butter (1.2 gr. carbs)
Mozzarella cheese, shredded, 2 Tbsp. (0.3 gr. carbs)
Tomato, sliced, 1 small (4.2 gr. carbs)
decaf with 1 Tbsp. heavy cream (0.8 gr. carbs)

Lunch:
Deli roast beef, 6 oz. (2.3 gr. carbs)
Lettuce, romaine, 1 cup (1.3 gr. carbs)
Asparagus spears, steamed, 6 (3.8 gr. carbs)
Salad dressing, blue cheese, 1 Tbsp. (1.2 gr. carbs)
Water

Dinner:
Salmon, steamed w/dill, 6 oz. (0 gr. carbs)
Broccoli, steamed, 1/2 cup (3.9 gr. carbs)
Olive oil, 1 Tbsp. (0 gr. carbs)
Sparkling water

Total carbs: 20.1 grams (not deducting fiber)

This is actually a typical daily menu for me ... but I just checked the chapter's sample menu and noticed it looked very similar ... not on purpose, Jo ... honest!

That said, I've come up with an alternate menu (also with total carbs listed)

Breakfast:
Turkey sausage, 2 patties (1.0 gr. carbs)
1/2 cup green pepper, sauteed in 1 tsp. coconut oil (4.8 gr. carbs)
Decaf with heavy cream (0.8 gr. carbs)

Lunch:
Tuna, 4 oz. with 1 Tbsp. mayonnaise (0.1 gr. carbs)
Romaine lettuce, shredded, 2 cups (2.6 gr. carbs)
Cheddar cheese, shredded, 2 Tbsp. (0.2 gr. carbs)
Olive oil, 2 Tbsp. (0 gr. carbs)
Water

Dinner:
Ground beef patty, 6 oz. (0 gr. carbs)
Cauliflower, 6 florets, cooked and mashed, w/1 tsp. butter (4.4 gr. carbs)
Water

Total carbs: 13.9 (not deducting fiber)

8. Nitrates.... why did Dr. Atkins prefer us to use nitrate free bacon, ham, etc.?

Dr. A. felt that nitrates were "known carcinogens." I think Boar's Head makes nitrate-free bacon.


9. Are there any other points or comments you would like to discuss concerning Induction?

For some of us, extended Induction is the only way to keep losing the weight; I hit a wall as soon as I started up the rungs, even with a very disciplined exercise program to rev up my metabolism. Lucky us, with high metabolic resistance! I've been back on Induction since starting this challenge, and already feel better.

[dglilbit]

Assignment week one continued:
3. Read chapter 10 and answer the following question. In relationship to doing Atkins, when are you supposed to start exercising?
pg. 118, "You may not want to implement your exercise plan, however, until after the first two days on Atkins. In that forty-eight-hour period, you may feel tired and a bit off-kilter as your body makes its conversion from burning glucose to burning fat as its primary fuel."

4. Not actually stated but referenced in chapter 10, what are the 3 particular points of the Atkins Triad aka: the "three legged stool"? Which of these 3 key points gives you the most 'problem' and why?
Atkins Nutritional Approach, Vitanutrients and Exercise.

I would say exercising, not because I don't do it at least 3 times a week, but my goal is to make it part of my lifestyle and be as natural as brushing my teeth. I would like at least 15 minutes incorporated daily as a matter of reflex and at least 4 days a week some other type of exercise.

5. Concerning "Convenience Foods", particularly the Atkins bars and shakes, what does the book say? What has been the experience for most ADBB members concerning "convenience foods"?
pg. 129. "Although it is important that you eat primarily unprocessed foods, some controlled carb food products can come in handy when you are unable to find appropriate food, can't take time for a meal or need a quick snack....Just remember two things:

1. Not all convenience food products are the same, so check labels and carbohydrate content.
2. While any of these foods can make doing Atkins easier, don't overdo it. Remember, you must always follow the Rules of Induction."

A lot of ADBB members have stalls when using too many (or any at all) convenience foods.

6. Concerning chapter 10, is there anything you are unclear of and need/want todiscuss or any point you would like to make a statement about?
Another poster mentioned thyroid medication and I'm also interested in the answer to that question.

I have my vitamin regimen, but I really don't like taking a lot of pills so if I have to take too many, I won't take any at all. At night, I take a half dose of prenatal vitamin (I'm not pregnant but I like this vitamin best), a B complex vitamin and a birth control pill. In the morning, I take synthroid and after a meal I take alpha lipoic acid pill with c10 enzyme (don't remember exactly what it is called). I tried taking the l-glutamine and I felt bad when I took it. I also monitor my iron and calcium on sparkpeople.com. I guess the statements are more of a point than a question. You have to find the supplements that work for you.

[denileigh]

I don't mean to sound stupid but I keep checking the beginning of this thread for updated assignments but I don't see anything except the sign-up challenge.

Where do we get the assignments from?

THANKS

[OzLover]

http://www.atkinsdietbulletinboard.c...ge-2008-a.html

Jo set up this link directly to the assignments. Hope this helps.
Glenda

[jimmie 48]

Originally Posted by denileigh

I don't mean to sound stupid but I keep checking the beginning of this thread for updated assignments but I don't see anything except the sign-up challenge.

Where do we get the assignments from?

THANKS

Originally Posted by Ozlover

http://www.atkinsdietbulletinboard.c...ge-2008-a.html

Jo set up this link directly to the assignments. Hope this helps.
Glenda

i also stuck the link in my signature so you can get to the assignments from almost anywhere.

[jimmie 48]

Originally Posted by Velcrocat

6. Concerning chapter 10, is there anything you are unclear of and need/want to discuss or any point you would like to make a statement about?

Does the concentration of your medications increase as you lose weight? I understand the need to monitor bp meds and diabetes meds but what about thyroid meds?

velcrocat, i sent a pm to biogeek, our resident miss expert on supplements and such. this is what she replied to me.

Originally Posted by biogeek

What a great question! I know it does for some medications and not for others. As far as thyroid medications, I haven't read anything about weight loss affecting that. That being said, however, I would be cautious about making a blanket statement about weight loss and blood serum concentration of medicines within blood.

Patients take medications for different reasons with thyroid issues...that's why they get their blood checked on a regular basis at the physician's office. Some thyroid medications cause weight gain, others cause weight loss, but how concentrated the medicine is, I don't know.

I would be more concerned about someone taking thryoid medications with calcium supplements or birthcontrol pills. That *would* affect how much medicine that person would receive.

Sorry I couldn't be of more help.

[jimmie 48]

i need to reread chapter 11 but everything else is done.

7. Read chapter 11. Post a sample INDUCTION menu for breakfast, lunch and dinner using the ACCEPTABLE FOODS and provide the carb count. Do not use the sample in the the book and be as specific as you can. For example, state 1/2 cups, whole cups, ounces, etc. These can be actual menus that you have used or made up menus. Counting all the carbs or just net carbs, either way works for this assignment.
i actually plugged all this stuff into my fitday and used the numbers it provided. i didn't look at the ending totals till i was finished with my menus. i have always counted net carbs so that's what i went with for this assignment.

INDUCTION
* breakfast:
2 large scrambled eggs w/1 tbsp. sour cream
3 oz. pork meat
1 decaf coffee, 8 oz, w/1 tbsp. heavy cream, w/1 splenda
2 tomato slice, 1/2 cup

eggs = .8 carbs
sour cream = 1 carb
pork = 0 carbs
decaf = .2 carbs
whipping cream = 1 carb
splenda = .6 carbs
tomato = 4.2 carbs - .99 fiber

* lunch:
1/2 cup water chestnuts
1 cup tuna salad [2 oz. tuna, 1 large hard boiled egg, 2 tbsp. mayo] on bed of 1/2 cup spinach leaves
5 black olives

water chestnuts = 5 carbs - 1 fiber
tuna = 0 carb
egg = .6 carbs
mayo = 0 carbs
spinach = .54 carbs - .33 fiber
black olives = 1 carb

* dinner:
4 oz. baked chicken
2 oz. cubed mozzarella
salad [1/2 cup cucumber, 1/2 cup peppers, 1/2 cup celery on bed of 1/2 cup alfalfa sprouts topped w/2 slices crumbled bacon]

chicken = 0 carbs
mozzarella = 0 carbs
cucumber = 1.3 carbs - .42 fiber
peppers = 3.5 carbs - 1.3 fiber
celery = 1.8 carbs - .96 fiber
alfalfa sprouts = .35 carbs - .31 fiber
bacon = .18 carbs

throughout the day, no less than 64 oz. of water
splenda sweetner was 1 packet [3 packets are allowed on Induction]
heavy cream was 1 Tbsp {3 oz. are allowed on Induction]

total carb count = 20.3 carbs
total net carb count = 15.8 net carbs
vegetable carb count = 12.38 net carbs

percentages... without even paying attention to these, the final totals were
fat 63%
protein 32%
carbs 5%

8. Nitrates.... why did Dr. Atkins prefer us to use nitrate free bacon, ham, etc.?
the footnote on page 124 [under the allowable meats for induction] addresses this. nitrates are a known carcingens, cancer causing agents. the book says TRY TO AVOID them. i have no other reason although cancer causing is a pretty big reaon.
Fight Cancer - Avoid Nitrates In Food
Topics: Health Issues
Teaching your children the importance of eating healthy and staying away from preserved meats may save them from cancer later on in life. Hotdogs may be quick and easy to prepare, and pepperoni pizzas quick to order in, but these and most other preserved meats contain nitrates which are converted in the body into carcinogens - cancer causing agents. This includes foods that are typically pink in color like bologna, salami, pepperoni, hotdogs, corned beef, pastrami, bacon, and cured ham.
Fight Cancer - Avoid Nitrates In Food :: Health Issues :: Hyscience

i'd like to say, unless you are killing your own cow, pig, chickens and so on, i think nitrates are in just about everything. i was looking at the ingredients in some summer sausages made at the mennonite market and the ingredient 'nitrite' is in it. it's in all of their hotdogs, sausages and bolognas. nitrites are used for color and to retard bacteria growth but are, just like nitrates, cancer causing agents.

9. Are there any other points or comments you would like to discuss concerning Induction?
yeah, i'd like to say, i hate induction. i never can understand why so many stay on extended induction so long. if and when i get to the place that i feel i need the strictness to lose a few pounds i go back as far as owl rung 1, get into ketosis and then quickly move up the rungs.

[momtomany1]

8. Nitrates.... why did Dr. Atkins prefer us to use nitrate free bacon, ham, etc.?


IN a word, Nitrosamines. These are the cancer causing agents that are formed in the body from the ingestion of the preservatives in the processed meat, the nitrates. Cooking with high heat, common with bacon, sausage, etc. makes it work. It has been associated with incidence of pancreatic cancer.. a very painful terminal disease.

Dr. Atkins was concerned with much more than our waistlines.


9. Are there any other points or comments you would like to discuss concerning Induction?

Change is one of the hardest things humans do. The process of induction, if done properly, changes us and our metabolism in ways that reinforce the good changes, because we reap benefits that we enjoy. Those who are doing it for the first time sort of have to take it on faith that they will feel better! after they detox from sugar and nutrient-empty carbs. What they need to remember though.. Dr. Atkins didn't just write a book out of the blue. He treated hundreds of patients, tracked their responses and results, and worked at his 'diet' so those of us who do it can get the most 'bang for our buck.' In other words, he tweaked, so that we don't have to, and we are served best just to do it as written.

Jimmie.. you had given us a hint, 'menu' you recall? So I was ready for ya!