Results 1 to 5 of 5

Thread: Updated OWL Power of Five for OWL

  • Share
  • Thread Tools
  • Display
  1. #1

    Join Date
    Oct 18, 2003
    Location
    Florida
    Posts
    1,766

    Default Updated OWL Power of Five for OWL

    This was brought up in another thread. Our OWL power of five sticky is a copy of what's in DANDR, and it lists total carbs instead of net carbs. I began putting together an updated reference list that shows net carbs, but got sidetracked. I'm throwing it out here hoping someone else has time to continue the list.


    The Power of Net Five

    These portions contain roughly 5 grams of net carbohydrates. Food groups are arranged in the general order in which they should be added.

    [code]Vegetables

    Amt Item Notes
    1 1/2 cups OR Asparagus Spears Raw or cooked
    (12 medium)

    13 cups Lettuce Raw, Shredded

    49 cups Spinach Raw, About 0.2 net carbohydrates per cup

    2 3/4 cups Spinach Cooked, from canned

    4 cups Turnip Greens Raw

    3 1/2 cups Turnip Greens Cooked

    2 1/4 cups Cucumber Raw

    1 cup Jicama Raw

    1 3/4 cups Yellow Summer Squash Raw

    2 1/2 cups Green Summer Squash Raw

    2 1/2 cups Broccoli Raw

    3/4 cup Sweet green/red pepper Raw

    1 cup Cherry tomato Raw

    3/4 cup Tomato Raw, Chopped or sliced

    2 1/2 cup Mushrooms Raw

    1/2 cup Onion Raw

    7 medium Green onions Raw

    1 1/4 California Avocado Raw, Black skin

    3/4 Florida Avocado Raw, Green skin



    Dairy

    Amt Item Notes

    5 oz OR Hard cheese Cheddar, Provolone, Swiss,
    5 slices Mozzarella etc.

    2 cups Goat cheese Crumbled

    1 cup Fresh cheese Cottage, Farmer
    ~ Elleth

    40/f 5'5" Start 10/18/2003 - 180/133.0/125

  2. #2

    Join Date
    May 31, 2004
    Location
    New Zealand
    Posts
    2,363

    Default

    I did some legumes, had trouble as fitday gave them all cooked, but I stated that. Can't get the dumb thing to line up right either, but that can be fixed later.

    Code:
    Legumes 
    
    Amt		Item				Notes 
    
    0.075 cup	Cranberry Beans		Raw 
    
    0.15 cup	Chili beans, barbecue		Raw
    beans, ranch style beans 
    Mexican- style beans
    
    0.2 cup		Fava Beans			Cooked, unmashed
    
    0.2 cup		Lima Beans			Cooked		
    
    0.2 cup		Red Kidney Beans		Cooked
    
    0.75 cup	Soy Beans			Cooked
    
    0.15 cup	White Beans			Cooked
    30/f 182/137/130 5'5
    "Never give up, for that is just the place and time that the tide will turn"

    Think PINK for Dawn!!


  3. #3

    Join Date
    Oct 18, 2003
    Location
    Florida
    Posts
    1,766

    Default

    Angie,
    The way I get it to line up is I type it in Word and use Courier New. Any fixed space font will do it.
    ~ Elleth

    40/f 5'5" Start 10/18/2003 - 180/133.0/125

  4. #4

    Join Date
    May 31, 2004
    Location
    New Zealand
    Posts
    2,363

    Default

    Ok thanks Elleth - I just formatted it for normal text, what way looks better? Here's the post, and Jo made a point about the spinach. I'm still confused on it too so any input would be great. I skipped the booze, and couldn't think of much for whole grains, so need some more for that.

    I got most of the info from fitday.

    Vegetables
    RAW:
    13 cups Lettuce (shredded)
    49 cups Spinach (about 0.2 net carbohydrates per cup)
    4 cups Turnip Greens
    2 1/4 cups Cucumber
    3/4 cup Sweet green/red pepper
    1 cup Cherry tomato
    3/4 cup Tomato
    2 1/2 cup Mushrooms
    7 medium Green onions
    1 1/4 California Avocado (black skin)
    3/4 Florida Avocado (green skin)

    COOKED:
    2 3/4 cups Spinach (from canned)
    3 1/2 cups Turnip Greens
    1 1/2 cups or 12 medium Asparagus Spears
    1 cup Yellow Summer Squash (fresh)
    1 3/4 cups Broccoli (chopped)
    2/3 cup Spaghetti Squash
    2 3/4 cups Cauliflower (chopped)
    3/4 cup Green or Red Peppers
    1/2 cup Tomato (from fresh)
    1/2 cup Brussels Sprouts (from fresh)
    1/4 cup Onions
    1 1/2 cups Cabbage (from fresh)


    Dairy
    [color=darkblue]3/5 cup or 5 slices Hard cheese (Cheddar, Provolone, Swiss, Mozzarella etc.)
    2 cups Goat cheese (Crumbled)
    1 cup Fresh cheese (Cottage, Farmer
    30/f 182/137/130 5'5
    "Never give up, for that is just the place and time that the tide will turn"

    Think PINK for Dawn!!


  5. #5

    Join Date
    Oct 18, 2003
    Location
    Florida
    Posts
    1,766

    Default

    The way you have it looks fantastic! I saw Jo's question about it, but I believe that only applied to induction as to whether it was a one cup or two cup veggie. I have heard both ways, but it is listed as a one cup veggie in DANDR and on the web site, which is what they sent her.

    Since we are dealing with OWL, we just need to worry about adding five net carbs. Of course, with the low net carb count on it, it would be nearly impossible to eat five net carbs of it!

    That's similar to what I did. I used fitday and DANDR to get the ones I had, verifying that they agreed. When they differed or something was only in one place, then I searched the web for that particular item to get confirmation of the net carb count.

    I found a low-carb beer comparison chart here:
    http://www.bellaonline.com/articles/art14302.asp

    Hard liquor has 0 carbs for the most part. I found this at the same web site:
    Bourbon - 0g
    Brandy - 0g
    Gin - 0g
    Rum - 0g
    Tequila - 0g
    Vermouth, Dry - 1.4g
    Vermouth, Sweet - 4.5g
    Vodka - 0g
    Whiskey - 0g
    Wine, Red (4oz) - 2.0g
    Wine, White (4oz) - 0.9g

    Same place has some grains info too.
    http://www.bellaonline.com/articles/art14510.asp
    ~ Elleth

    40/f 5'5" Start 10/18/2003 - 180/133.0/125

Bookmarks

Posting Permissions