Your Keto Journey #37: Sandwich Anyone?
Sandwiches – who says you have to wrap your sandwich in bread? Since wheat and grains stimulate appetite, you may want to find something else to hold your sandwich. Like what? I’m glad you asked. Learn more in today’s "Your Keto Journey"© post.
First, let us think in the color green. Lettuces are on the top of the green list.
Note: The following information is based on 1 Cup (8 oz), chopped.
Subtract dietary fiber grams from total carbohydrates to get net carbs.
1. Iceberg lettuce – aptly named because of the way it was shipped. Covered in ice in the 1920s. Previously known as Crisphead lettuce. This lettuce contains:
2.3 gr carbohydrates
.9 gr of dietary fiber
.6 gr protein
361 IU Vitamin A
2 mg Vitamin C
17.4 mcg Vitamin K
20.9 mcg Folate
13 mg Calcium
4 mg Iron
5 mg Magnesium
14.4 mg Phosphorus
102 mg Potassium
2. Butterhead lettuce (which includes Bibb, Boston and Butter lettuce)
1.2 gr Carbohydrates
.6 gr dietary fiber
.7 gr protein
1822 IU Vitamin A
2 mg Vitamin C
56.3 mcg Vitamin K
40.1 mcg Folate
19.3 mg Calcium
7.2 mg Magnesium
131 mg Potassium
3. Green Leaf lettuce
1 gr Carbohydrates
.5 gr dietary fiber
20.9 mg total Omega-3 fatty acids
8.6 mg total Omega-6 fatty acids
2665 IU Vitamin A
6.5 mg Vitamin C
62.5 mcg Vitamin K
13.7 mcg Folate
13 mg Calcium
4.7 mg Magnesium
10.4 mg Phosphorus
69.8 mg Potassium
4. Batavia lettuce
1 gr Carbohydrates
1 gr dietary fiber
1 gr protein
117 mg Potassium
Vitamin A
Vitamin C
5. Oak Leaf lettuce
2 gr Carbohydrates
1 gr dietary fiber
1 gr protein
70 IU Vitamin A
19.98 mg Vitamin C
2 mg Calcium
4 mg Iron
6. Radicchio
1.8 gr Carbohydrates
.4 gr dietary fiber
6.4 mg total Omega-3 fatty acids
37.2 mg total Omega-6 fatty acids
10.8 IU Vitamin A
102 mcg Vitamin K
5.2 mg Magnesium
16 mg Phosphorus
121 mg Potassium
7. Cabbage, common
1.9 gr Carbohydrates
.8 gr dietary fiber
.4 gr protein
16.1 mg total Omega-3 fatty acids
12.3 mg total Omega-6 fatty acids
44.1 IU Vitamin A
17.9 mg Vitamin C
20 mcg Folate
16.4 mg Calcium
5.1 mg Magnesium
8 mg Phosphorus
86 mg Potassium
As you can see, lettuces do have quite a mix of vitamins and minerals. A very good, healthy sandwich holder.
Fats – if you need to increase fats in your eating plan:
Use cheese wraps made in the frying pan or baked in your oven. Most recipes call for some of the harder cheese like parmesan and cheddar. Feel free to use your own blend of cheeses. Recipes for cheese shells or cheese taco shells are easy to find with Google.
Tip: Suspend a spatula or wooden spoon across the top of 2 drinking glasses - spread a few inches apart - to cool your cheese shell and get it to form in the shape of a taco-type shell.
Chicken – if you need to increase proteins in your eating plan. Keep in mind that 3 ounces of cooked chicken is approximately 25 gr of protein.
Use a think sliced butterfly cut of chicken to serve as your wrap. Keep it thick enough to sustain the sandwich ingredients, yet thin enough to serve as a wrap and maintain the number of grams you are looking to get.
Be creative with your fillings and try to choose:
A layer of green: Such as spinach or green veggie.
A layer of cheese that is sliced grated or crumbled.
A layer of sliced veggie such as: Tomato, onions, mushrooms, peppers or even shredded carrots.
A touch of flavor such as: Chive, parsley or rosemary.
Add a 2nd meat if you so desire: Ham, bacon (pork or turkey based), pepperoni or even quality salami.
Wrap your goodies firm but not too tight. Secure with a cooking twine if necessary. Bake till done. Serve.
I love you Keto Family. There are worthwhile resources at my website sourced and created for YOU!
Visit my website and check out the “Resources” page. There you will find a link to “Dr. Colbert’s Keto Zone Diet” book. I highly suggest you read it. If nothing else, borrow the book from your local public library. If they don’t have it, ask them to get a copy that you may borrow.
Share your experiences, good or bad, with your Keto family here at www.YourKetoJourney.com. Scroll down and leave your comment.
Share this blog with someone you love and care about. I’m here for you!
Good Day, Good Week and Good Health to you all!
See you next time!
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© 2018 Kat Heil 2018 Kat Heil LLC
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Journal of an Opioid Addict: A Letter to Mom and Dad
Book two in the Conversations You Hear Series
Many people have addictions. Some addictions are easily seen and noticed by others. Other addictions are hidden for years, if not decades, and are not seen or noticed by others until the person with the addiction admits two things.
First that an addiction exists. And second, that it is nearly impossible to kill an addiction without the loving help of other people who are willing to do whatever it takes to help the addict bury the addiction and live without it.
This is the story of a young woman who prefers to remain anonymous. She does this for personal reasons. She speaks from her heart and does not wish to be judged by you, the reader.
The young woman has made a commitment to herself and also toward others who find themselves in this humbling place of hurting oneself and not really understanding why until you come out the other side of your addiction and take a long, hard look back. Looking back is not a way to blame others for what happened to you as much as it is recognition of why you made the choices that you did.
Many times a young person makes choices based on fear. Fear of the unknown. Fear of the known. Fear of what you think you know. Medical professionals trained in this area of study understand that fear is irrational. A perceived danger or threat. Frightening facts or evidence that appear real.
A person’s response to fear varies. One of these response variations is an addiction. An addiction as described by a young person, untrained in the fields of medicine, psychology or psychiatry could be described as “something I do to keep my fear at bay”.
A young person living in fear often will not be able to clearly state his or her feelings. He or she simply knows that there is something that is bothering them on a regular basis that needs to be taken care of. So they experiment. They try things to make themselves feel better. More secure. Protected from danger.
Once he or she finds what “works” for them, they use this behavior as a way to get free of their problem. Notice the words “free” and “their problem”. Yes, this is a very personal event for many young people. It is their way of dealing with a problem that they have. They know no other way of curtailing the situation. So as long as the addiction works for them, they will continue the course of action.
Fear comes in many shapes and forms. This young woman’s fear came from growing up in what many would call a “normal family atmosphere”. Only to some children, what is called normal by others is far from normal for her.
As listeners, conversations have a way of awakening our senses. When we listen to the conversations of others, we have been granted access into another person’s very personal view of a topic. Be that view right or wrong, it is important to hear what the person has to say. If we desire to lovingly help people, especially young people, then it is important that we listen to the “cry” of their heart. Without judgment. Without interruption. Just listen. Listening is the first step.
© 2020 Kat Heil, LLC
