First Time Starter Diet Plan

The most reliable way to lose weight at a healthy pace is to adopt a low-calorie, nutrient-rich diet. By removing high-calorie, sugar-rich foods from your daily routine, you can effectively cut out the empty calories that provide little or no nutritive value. For example, instead of eating a hamburger for lunch, you can opt for a veggie wrap with miso soup. As a first-time dieter, you may want to talk to your doctor to make sure you are healthy enough to make drastic changes to what and how you eat.

Oatmeal is a great breakfast option for first-time dieters. Photo Credit Zoonar/O.Kovach/Zoonar/Getty Images.

Calories and Diet

If you've never dieted before, you may not be familiar with the key role that calories play in losing weight. Weight loss is essentially a numbers game involving the calories that you consume and the calories that you burn, according to MayoClinic.com. For your diet plan to be effective, it must restrict the total number of calories you consume each day. Because 3,500 deficit calories are required to burn a single pound, you will need to alter your diet in a way that allows you to receive plenty of nutrients without the excess calories. Fortunately, foods such as whole grains, leafy greens, fruits and lean proteins are all low in calories and rich in essential nutrients and vitamins.

Getting Started

As a first-time dieter, you will want to begin your diet plan by cutting the most fattening meals and beverages from your routine. These generally include foods such as red meat, some dairy and desserts. Also, soft drinks and sugary snack foods are typically high in calories and low in nutrients. For example, according to the Centers for Disease Control and Prevention, the average soft drink or fruit punch can contain between 220 and 320 calories per serving. Opt for water instead of sugary soft drinks, and choose healthy, low-calorie snack foods such as: fresh fruit, pita wedges, carrot sticks, nuts or peanut butter.

Diet Plan

Start your day with a breakfast consisting of eggs, whole grain porridge, oatmeal or miso soup. For lunch, opt for a quinoa and barley stir-fry with cooked veggies and tilapia. Beans and rice make complementary staples for most dishes, while tofu or tempeh can be used as a low-calorie alternative to steaks, hamburger and other red meats. For dinner, make a seafood pasta using buckwheat noodles and soy sauce. Because this is your first attempt at dieting, you may want to simplify your meals to four basic dietary staples: whole grains, fruits, vegetables and lean protein. Whole grains such as brown rice, quinoa, barley and buckwheat can boost your protein intake while providing ample quantities of nutrients and minerals. Likewise, fruits and vegetables contain reliable amounts of minerals, vitamins and fiber. When selecting lean proteins, opt for turkey, seafood, tofu or tempeh.

First-Time Dieting

Adopting a diet for the first time can be difficult if you are used to eating foods that are high in calories. One way to reduce your risk of diet burnout is to ease your way into your new meal choices. For example, instead of overhauling your entire diet on day one, try replacing a single high-calorie meal for a low-calorie alternative. Over time, you can gradually incorporate more low-calorie meals into your diet. One way to stay on top of your caloric intake is to keep a food journal that contains an entry for each food or beverage item you consume each day, along with its caloric value. As a first-time dieter, this can help you meet your weight loss goals, while you stay flexible with the foods you eat. Always remember, you can burn off extra calories by engaging in a regular exercise activity, such as running or swimming.

www.livestrong.com

Bruising After Deep Tissue Massage

Massage is an ancient practice that, over the centuries, has evolved into a wide range of techniques. One of the deeper and more intense forms of massage is deep tissue massage. In this technique, your therapist will progress deeper into the layers of your muscle and connective tissue, commonly referred to as fascia, to relieve tension. However, with all the benefits associated with deep tissue massage, there can also be side effects, such as bruising.

Close-up of a woman receiving a deep tissue massage. Photo Credit Jeffrey Banke/iStock/Getty Images.

Bruising Basics

Bruises, also called muscle contusions, are areas of skin where the damage occurs to underlying muscle fibers or connective tissue, causing bleeding beneath the skin. Since the skin is not broken, the blood spreads out beneath the skin, giving the appearance of black, blue or purple on the surface. The more blood involved, the larger the bruise.

Deep Tissue Pressure

Bruising with deep tissue massage is associated with the pressure your therapist uses on the muscle tissue. In deep tissue, the therapist focuses more on the underlying fascia beneath the muscle, using enough pressure to loosen up areas that have "stuck" together, commonly referred to as "knots." The pressure needed to successfully treat knots can result in the damage necessary to form a bruise. However, it is important to note that not all deep tissue massages end in bruising. Also, deep tissue massage may be slightly uncomfortable at times, but it is a misconception that deep tissue treatments are, or should be, painful. These treatments are meant to reduce pain, not create it.

Easily Bruised

Keep in mind that bruising will be more common if you have easily bruised skin, or you suffer from a condition which leaves your skin prone to bruising. For example, easy bruising becomes more common as you age due to aging capillaries and thinner skin. Blood conditions that cause clotting problems, or the use of medications like blood clotting drugs or corticosteroids, can also make your skin more likely to bruise from a deep tissue massage.

Alternatives

Not all types of massage press as deeply into your muscle tissue. If you have sensitive skin that easily bruises, or if you suffer from a disorder that leaves you susceptible to bruising, consider a lighter massage technique. For example, a Swedish massage typically uses lighter pressure and longer strokes, placing less pressure on areas susceptible to bruising. You can also ask your therapist to use lighter pressure if you're experiencing pain.

Treatment

If you experience bruising from deep tissue massage, apply an ice or cold pack to the bruised skin several times a day for about 48 hours after the bruise occurs. If pain accompanies the bruises, use an over-the-counter pain medication, such as acetaminophen, or a non-steroidal anti-inflammatory like ibuprofen.

www.livestrong.com

Oxalate regulation by two brown rot fungi decaying oxalate-amended and non-amended wood

UNIVERSITY OF MINNESOTA

Oxalate regulation by two brown rot fungi decaying oxalate-amended and non-amended wood

Contribution to journal › Article

Jonathan S. Schilling ; Jody Jellison

Oxalic acid secretion by brown rot wood-degrading fungi has been proposed to function in pH control and non-enzymatic biodegradation. Although oxalate production in liquid cultures of brown rot fungi commonly correlates with glucose oxidation, excess oxalate accumulation in wood during oxidative decay could impede Fe3+ reduction by fungal-derived chelators and thus inhibit brown rot. In this study, we pre-treated spruce wood with various oxalate concentrations and subjected it to brown rot decay by Fomitopsis pinicola and Meruliporia incrassata in agar- and soil-block trials. In agar-block microcosms containing wood pre-treated with 0, 1, 10 or 100 mM sodium oxalate, test fungi equalized wood oxalate and pH at week 12 of decay by either increasing or reducing wood oxalate, depending on the pre-treatment. Oxalate reductions in wood were not accompanied by increases in agar oxalate. During soil-block decay of wood pretreated with 0 or 50 mM oxalate, oxalate and pH regulation were time-dependent and more variable. Wood oxalate levels did not increase with increasing fungal biomass (per ergosterol); however, decreases in oxalate were not explained by enhanced oxalate catabolism activity, Ca 2+ import, or translocation of oxalate into the soil. Our results suggest that brown rot fungi may optimize extracellular oxalate during wood decay, and that soil characteristics may influence this dynamic. Copyright © by Walter de Gruyter.

Cite this

Standard

Oxalate regulation by two brown rot fungi decaying oxalate-amended and non-amended wood. / Schilling, Jonathan S.; Jellison, Jody.
In: Holzforschung, Vol. 59, No. 6, 11.2005, p. 681-688.

Research output: Contribution to journal › Article

Harvard

Schilling, JS & Jellison, J 2005, 'Oxalate regulation by two brown rot fungi decaying oxalate-amended and non-amended wood' Holzforschung, vol 59, no. 6, pp. 681-688., 10.1515/HF.2005.109

APA

Schilling, J. S., & Jellison, J. (2005). Oxalate regulation by two brown rot fungi decaying oxalate-amended and non-amended wood. Holzforschung, 59(6), 681-688. 10.1515/HF.2005.109

Vancouver

Schilling JS, Jellison J. Oxalate regulation by two brown rot fungi decaying oxalate-amended and non-amended wood. Holzforschung. 2005 Nov;59(6):681-688. Available from: 10.1515/HF.2005.109

Author

Schilling, Jonathan S.; Jellison, Jody / Oxalate regulation by two brown rot fungi decaying oxalate-amended and non-amended wood.
In: Holzforschung, Vol. 59, No. 6, 11.2005, p. 681-688.

Research output: Contribution to journal › Article

Original language	English (US)
Pages (from-to)	681-688
Number of pages	8
Journal	Holzforschung
Volume	59
Issue number	6
DOIs	http://dx.doi.org/10.1515/HF.2005.109
State	Published - Nov 2005

For further details log on website :

https://experts.umn.edu/en/publications/oxalate-regulation-by-two-brown-rot-fungi-decaying-oxalateamended-and-nonamended-wood(32ed5129-c2a1-4a1f-af73-8c9b39104c13).html

FUNGAL DEGRADATION METHOD DEVELOPMENT FOR SMALL WOOD SAMPLES SUBJECTED TO CERIPORIOPSIS SUBVERMISPORA

WOOD AND FIBER SCIENCE

FUNGAL DEGRADATION METHOD DEVELOPMENT FOR SMALL WOOD SAMPLES SUBJECTED TO CERIPORIOPSIS SUBVERMISPORA

Charles Warren Edmunds, Perry Peralta, Ilona Peszlen, Ratna Sharma-Shivappa, Richard Giles, Stephen Kelley, Vincent Chiang

ABSTRACT

Fungal pretreatment has been explored as a low-cost and an environmentally friendly method to increase the reactivity of lignocellulosic biomass prior to further processing for pulp and paper, biofuels, and biochemicals.  Testing of genetically modified wood specimens is becoming increasing popular due to advances in the field of biomass research and the potential to greatly enhance the wood’s chemical and physical properties.  However, experimental methods for small juvenile wood specimens is not well characterized.  This research utilized sweetgum (Liquidambar styraciflua) to examine several variables in the inoculation and incubation procedure of small wood specimens degraded by white-rot fungus, Ceriporiopsis subvermispora, to find which method results in a sufficient amount of biomass degradation and low variation between replicates.  The variables examined include inoculation medium, wood particle size, and incubation container.  Increased fungal growth, weight loss values, and significant reduction in variation of weight loss were observed when using the malt extract fungal culture to directly inoculate the wood samples and closing with loose caps, instead of filtering, rinsing, and suspending the mycelium and sealing with Parafilm.

KEYWORDS

Ceriporiopsis subvermispora, wood degradation, white-rot fungi, fungal degradation, sweetgum

FULL TEXT:

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References

Aguiar A, Souza-Cruz PB, and Ferraz A (2006) Oxalic acid, Fe3+-reduction activity and oxidative enzymes detected in culture extracts recovered from Pinus taeda wood chips biotreated by Ceriporiopsis subvermispora. Enzyme and Microbial Technology 38(7):873–78.

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Chen Y-R, Schmidt EL (1995) Improving aspen kraft pulp by a novel low-technology fungal pretreatment. Wood and Fiber Science 27(2):198–204.

Chen Y-R, Schmidt EL, Olsen KK (1998) Effect of compression of green wood chips on conidial germination and colonization of a biopulping fungus, Phanerochaete chrysosporium. Wood and Fiber Science 30(1):18–26.

Choi J-W,Choi D-H, Ahn S-H, Lee S-S, Kim M-K, Meier D, Faix O, Scott MB (2006) Characterization of trembling aspen wood (Populus tremuloides L.) degraded with the white rot fungus Ceriporiopsis subvermispora and MWLs isolated thereof. Holz Roh Werkst 64 (5):415–22.

De Groot RC, Evans JW, Forsyth PG, Freitag CM, Morrell JJ (1998) Soil-contact decay tests using small blocks - A procedural analysis. Res Pap FPL-RP-571. US Department of Agriculture, Forest Service, Forest Products Laboratory, Madison, WI.

Ferraz A, Córdova AM, Machuca A (2003) Wood biodegradation and enzyme production by Ceriporiopsis subvermispora during solid-state fermentation of eucalyptus grandis. Enzyme and Microbial Technology 32(1):59–65.

Giles R (2008) Fungal degradation properties of young small diameter genetically modified quaking aspen (Populus tremuloides). MS Thesis, North Carolina State University, Raleigh, NC.

Giles RL, Galloway ER, Zacheru JC, Naithani V (2014) Two stage fungal biopulping solubilizes lignocellulosic carbohydrates without supplemental enzymatic hydrolysis. International Biodeterioration & Biodegradation 86:265-271.

Giles R, Peszlen I, Peralta P, Chang H-M, Farrell R, Grand L, Horvath B (2012) Fungal biodegradation of genetically modified and lignin-altered quaking aspen (Populus tremuloides Michx.). Holzforschung 66(1):105–10.

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Li Q, Song J, Peng S, Wang JP, Qu G-Z, Sederoff RR, Chiang VL (2014) Plant biotechnology for lignocellulosic biofuel production. Plant Biotechnology Journal 12:1174–1192.

Membrillo I, Sánchez C, Meneses M, Favela E, Loera O (2008) Effect of substrate particle size and additional nitrogen source on production of lignocellulolytic enzymes by Pleurotus ostreatus strains. Bioresource Technology 99(16):7842–7847.

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Reid ID, Bourbonnais R, Paice MG (2010) Biopulping and biobleaching. Pages 521-554 in C Heitner, DR Dimmel, JA Schmidt, eds. Lignin and Lignans: Advances in Chemistry. Boca Raton, FL.

Sachs IB, Blanchette RA, Cease KR, Leatham GF (1991) Effect of wood particle size on fungal growth in a model biomechanical pulping process. Wood and Fiber Science 23(3):363–375.

Schilling JS, Jacobson KB (2011) Agar-block microcosms for controlled plant tissue decomposition by aerobic fungi. Journal of Visualized Experiments 48:1–6.

Shi J, Chinn MS, Sharma-Shivappa RR (2008) Microbial pretreatment of cotton stalks by solid state cultivation of Phanerochaete chrysosporium. Bioresource Technology 99:6556–6564.

Shi J, Chinn MS, Sharma-Shivappa RR (2014) Interactions between fungal growth, substrate utilization, and enzyme production during solid substrate cultivation of Phanerochaete chrysosporium on cotton stalks. Bioprecess Biosyst Eng 37:2463-2473.

Skyba O, Douglas CJ, Mansfield SD (2013) Syringyl-rich lignin renders poplars more resistant to degradation by wood decay fungi. Applied and Environmental Microbiology 79(8):2560–2571.

Tanaka H, Koike K, Itakura S, Enoki A (2009) Degradation of wood and enzyme production by Ceriporiopsis subvermispora. Enzyme and Microbial Technology 45(5):384–390.

Wan C, Li Y (2010) Microbial pretreatment of corn stover with Ceriporiopsis subvermispora for enzymatic hydrolysis and ethanol production. Bioresource Technology 101(16):6398–6403.

Wan C, Li Y (2011) Effectiveness of microbial pretreatment by Ceriporiopsis subvermispora on different biomass feedstocks. Bioresource Technology 102(16)7507–7512.

Wan C, Li Y (2012) Fungal pretreatment of lignocellulosic biomass. Biotechnology Advances 30(6):1447–1457.

Wang W, Yuan T, Cui B, Dai Y (2013) Investigating lignin and hemicellulose in white rot fungus-pretreated wood that affect enzymatic hydrolysis. Bioresource Technology 134:381–385.

Wood J, Tordoff GM, Jones TH, Boddy L (2006) Reorganization of mycelial networks of Phanerochaete velutina in response to new woody resources and collembola (Folsomia candida) grazing. Mycological Research 110:985–993.

For further details log on website :

http://wfs.swst.org/index.php/wfs/article/view/2343

Wood and Bamboo-PP Composites: Fungal and Termite Resistance, Water Absorption, and FT-IR Analyses

BioResourcers

Wood and Bamboo-PP Composites: Fungal and Termite Resistance, Water Absorption, and FT-IR Analyses

S. Nami Kartal, Sema Aysal, Evren Terzi, Nural Yılgör, Tsuyoshi Yoshimura, Kunio Tsunoda

Abstract

This study evaluated biological resistance of composites produced from polypropylene and either wood or bamboo by using two different levels of particle content and three different particle sizes. Composite specimens containing higher particle content and smaller particle size resulted in increased mass losses in decay resistance tests against Tyromyces palustris, a standardized test fungus, Schizophyllum commune, and Pycnoporus coccineus. As particle content increased, mass losses in laboratory termite resistance tests increased; however, decreased particle size caused slightly decreased mass losses. Higher mass losses in bamboo-composites were obtained compared to mass losses in wood-composites in biological resistance tests. There is no significant effect of particle size on water absorption and thickness swell. The IR spectrums of composite specimens showed that significant changes were seen in the wood components following the application of heat during the manufacturing process. While the IR spectrum of WPC specimens with 70% wood was similar to the wood, the composite specimen with 50% wood displayed similarities to polypropylene.

Keywords

Wood plastic composites; Biological resistance; Schizophyllum commune; Pycnoporus coccineus; Coptotermes formosanus

Full Text: PDF

Welcome to BioResources! This online, peer-reviewed journal is devoted to the science and engineering of biomaterials and chemicals from lignocellulosic sources for new end uses and new capabilities. The editors of BioResources would be very happy to assist you during the process of submitting or reviewing articles. Please note that logging in is required in order to submit or review articles. Martin A. Hubbe, (919) 513-3022, hubbe@ncsu.edu; Lucian A. Lucia, (919) 515-7707, lucian.lucia@gmail.com URLs: bioresourcesjournal.com; http://ncsu.edu/bioresources ISSN:  1930-2126

For further details log on website :

http://ojs.cnr.ncsu.edu/index.php/BioRes/article/view/BioRes_08_1_1222_Kartal_Wood_Bamboo_Composites_Fungal_Termite

Susceptibility of high-density polyethylene/wood-flour composite to mold discoloration

MICHIGAN STATE UNIVERSITY 

Dawson-Andoh, B., Matuana, L. M., & Harrison, J. (2005). Susceptibility of high-density polyethylene/wood-flour composite to mold discoloration. Journal of the Institute of Wood Science, 17(2), 114-119.

B. Dawson-Andoh ; L. M. Matuana ; J. Harrison

Abstract

High density polyethylene (HDPE)/wood-flour composites containing either pine or maple flour were evaluated for susceptibility to mold colonization and discoloration using two different ASTM standards: ASTM standards D4445 and G21. Some test specimens were pre-exposed to accelerated ultraviolet weathering and freeze-thaw cycles and these were air-dried before exposure to molds in either ASTM D4445 or G21. Mold colonization on the surface of exposed samples was visually rated. Wood plastic composites containing either pine or hard maple exhibited greater fungal colonization and discoloration in the ASTM G21 test than the ASTM D4445. Consequently, the ASTM standard G21 was a more sensitive and better test protocol for evaluating the susceptibility of HDPE/wood-flour composite to mold discoloration. It is evident that constant or frequent moisture presence is necessary for the growth and support of mold colonization and discoloration of HDPE/wood-flour composite. Pre-conditioning of HDPE/wood-flour composites to accelerated UV weathering or freeze thaw cycles had no discernible effect on susceptibility to mold discoloration. Environmental scanning electron microscopic analysis of the surface of HDPE/wood-flour composite clearly indicated that wood flour is not completely encapsulated by the HDPE matrix and exposed wood flour may serve as points for moisture adsorption and fungal colonization.

Original language	English (US)
Pages (from-to)	114-119
Number of pages	6
Journal	Journal of the Institute of Wood Science
Volume	17
Issue number	2
State	Published - 2005

For further details log on website :

https://scholars.opb.msu.edu/en/publications/susceptibility-of-high-density-polyethylenewood-flour-composite-t-3

Qualitative Determination of Lignocellulolytic Enzymes in Eight Wood-Decomposing Fungi

T.O. Adejumo, M.E. Coker, J.S. Ogundeji, D.O. Adejoro

Abstract 

Many fungal species are capable of degrading wood components by the secretion of specialized enzymes including the lignocellulotyic enzymes. A qualitative study was conducted to determine the production of lignocellulotyic enzymes in eight wood-decomposing fungi: Armillaria mellea, Auricularia auricular, Chaetomium cupreum, Daedalea elegans, Fomes noxious, Ganoderma applanatum, Laetiporus sulphureus and Pleurotus pulmonarius. The dye diffusion method was used in determining the cellulose and hemicellulose modifying enzymes, while brilliant blue agar clearance method of qualitative assay (using brilliant cresyl blue C.I.52010 dye) was used in determining the lignin modifying enzymes production by the fungi. The results showed that Armillaria mellea, C. cupreum, F. noxious and L. sulphureus tested positive for the production of cellulose and hemicellulose modifying enzymes, while Auricularia auricular, D. elegans, G. applanatum and P. pulmonarius tested positive for lignin modifying enzymes, negative for cellulose and hemicellulose modifying enzymes. Armillaria mellea and Chaetomium cupreum appeared to possess all the lignocellulose modifying enzymes tested. This study showed that all the 8 wood decomposing fungi have at least one lignocellulolytic enzyme that could be utilized for industrial purposes, especially in chemical, fuel and food industries.

Keywords: Cellulose, Enzymes, Fungi, Lignin, Lignocellulose

Paper submission email: JNSR@iiste.org

ISSN (Paper)2224-3186 ISSN (Online)2225-0921

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This journal follows ISO 9001 management standard and licensed under a Creative Commons Attribution 3.0 License.

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http://www.iiste.org/Journals/index.php/JNSR/article/view/24346

Walking Vs. Running on the Treadmill

Regular exercise reduces the risk of many chronic health conditions, including obesity and heart disease. Some physical activity is better than none, but most health benefits occur with at least 150 minutes per week of moderate-intensity physical activity, such as brisk walking, or 175 minutes of vigorous intensity activity, including jogging or running. Walking or running can be performed outside or on a treadmill. For general health and weight loss purposes, treadmill training is just as advantageous as road training, and the treadmill provides added benefits, such as increased safety and convenience.

Woman running on treadmill Photo Credit Estudi M6/iStock/Getty Images.

Benefits of Walking

Walking on a treadmill offers many of the health benefits of running, if performed at moderate intensity and for a sufficient length of time. Furthermore, moderate-intensity activities, including walking, are safer than vigorous intensity activities, such as running, and may increase likelihood of sticking to an exercise program in the long-term. For the most health benefits, you should walk at a speed that causes you to break into a light sweat and quicken your breathing. Walking on a treadmill at a moderate-intensity 3.5 mph for 30 minutes per day, or 2.5 hours per week, offers substantial health benefits, and walking for five hours per week provides even greater benefits.

Benefits of Running

Compared with walking, running on a treadmill burns more calories in less time. In general, one minute of vigorous aerobic activity is equal to two minutes of moderate activity. Running for an hour at a speed of 5 mph burns 584 calories in a 160 pound person, compared with the 277 calories burned by walking at 3.5 mph for an hour. Epidemiologic studies, including those reviewed in a 2005 meta-study published in "American Journal of Cardiology," show that vigorous-intensity aerobic exercise provides greater heart-protective benefits than moderate-intensity exercise.

Treadmill Workout Intensity

To determine whether your treadmill workout is difficult enough to provide substantial health benefits, you can measure the intensity of your walking or jogging routine by using the "talk test." If you can participate in a conversation but would have difficulty singing, you are probably working out at a moderate intensity. If you can't say more than a couple words without pausing for a breath, you are working out vigorously.

Effects on Weight Loss

Although running vs. walking burns more calories, some studies, including a trial published in "British Journal of Sports Medicine," and a study published in "Journal of the American Medical Association," indicate that moderate-intensity aerobics may provide equivalent weight loss benefits to vigorous-intensity exercise in overweight people. The "British Journal of Sports Medicine" trial evaluated the effects of moderate and vigorous exercise on fat oxidization in obese boys, finding that more vigorous exercise did not burn more fat. Researchers theorized that the muscles of obese people may have a more limited capacity to burn fat than those of lean people. The "JAMA" study, which examined the effects of moderate and vigorous exercise on overweight women, also found that vigorous and moderate activities provided equivalent weight loss benefits.

Benefits of Light Physical Activity

While moderate-intensity activities, including brisk treadmill walking, offer greater health benefits than light-intensity exercise, such as walking at a slower pace, there is evidence that even light exercise provides some health benefits. A 2010 study published in "International Journal of Epidemiology" found that even light-intensity exercise reduces risk of an early death, especially in previously sedentary people.

www.livestrong.com

What to Eat for Breakfast on a Low Carb Diet

Breakfast refuels the body after a night's rest, providing nutrients that get a person off on the right nutritional foot. Some traditional breakfasts tend to focus heavily on carbohydrates, which provide quick energy to jump-start the day. However, people seeking a balanced meal without the extra carbs have many healthy options. For optimal health, choose low-carb protein, dairy and plant-based sources of energy for breakfast and throughout the day.

A chef prepares egg whites as part of a low carb diet food source. Photo Credit vinicef/iStock/Getty Images.

Benefits

Taking traditional high-carb breakfast foods off the menu brings a few immediate benefits. Avoiding empty calories and high-sugar content in foods such as pancakes, waffles, muffins, pastries and bagels will help reduce cravings for carbohydrates. It will also prevent energy crashes and hunger cravings that occur as a result of spikes and drops in blood sugar levels.

Considerations

Complex carbohydrates provide needed fuel for the body. If you are cutting carbs in your dietary regimen, you will need to find other options. Some high-carb breakfast foods such as whole-grain bread, cereals, grits and oatmeal are sources of dietary fiber that help contribute to a feeling of fullness, provide long-term energy and help avoid overeating. When cutting back on carbohydrates, consider making a gradual transition by choosing reduced-carb products and reading manufacturer labels.

Alternatives

Breakfasts with sources of protein such as eggs, egg whites or egg substitutes will keep hunger at bay and help avoid dips in blood sugar that can produce cravings for carbohydrates. Add a lean meat source such as Canadian bacon, turkey bacon or a low-carb vegetarian meat product as a side dish. For flavor, add onions, cheese or scallions to create a low-carb omelet. Asparagus, tomatoes, broccoli and avocados are among the vegetables and fruits with the lowest carbs. If you are watching your cholesterol, consult your doctor for recommendations on optimal protein intake.

Other Choices

For a fresh, low-carb breakfast without using the stove, try combinations of plain yogurt and berries. One cup of yogurt with 1/2 cup of strawberries contains about 15 grams of carbohydrates, according to the Diabetes Daily website. Cottage cheese, another low-carb food, combines well with fruit such as cantaloupe and apricots, which are relatively low in carbs compared with other fruit. Create a low-carb version of bagels and lox by spreading cream cheese on an open-faced, low-carb bagel and topping with slices of salmon. Decaf coffee and tea are both low-carbohydrate breakfast beverages.

Warnings

When using a low-carb eating plan, some researchers recommend choosing plant-based options rather than fat and protein from animals. “Research indicates that all low-carb diets are not the same and the differences have an indelible impact,” Simmons College nutrition professor Teresa Fung said in a study published in the September 2010 "Annals of Internal Medicine," adding that a diet "based on plant foods is a better choice than one that is based on animal foods.” The study of 85,000 women over 26 years found an increased risk of cancer from eating low-carb, animal-based diets.

www.livestrong.com

The Bill Anderson Woodworking Collection

The Bill Anderson Woodworking Collection – Limited Quantity Available!

Format: Bundle 

This special collection of videos and articles from Willard "Bill" Anderson includes everything he's written and filmed for Popular Woodworking, as well as an episode from Roy Underhill's The Woodwright's Shop that features Bill (you'll find him in a few more recent episodes as well, which are available free on the PBS The Woodwright's Shop site). And if you've ever taken a class at The Woodwright's School, you've almost certainly met Bill - even if he wasn't leading the class. He's Roy's right-hand man in the school, where he teaches a range of hand-tool and joinery classes (and no matter what class you take there, you have Bill to thank for the wood prep). Bill is a member of the Society of American Period Furniture Makers, the Mid-West Tool Collectors Association and the Early American Industries Association. In other words, if it has to do with hand tools, Bill has the chops to teach you. Get the special collection now to learn about joinery planes, moulding planes, rule joints, chisels, bowsaws and much more.

Joinery Handplanes with Bill Anderson
DVD

Many woodworkers have been searching for practical advice on choosing, refurbishing, tuning and using traditional joinery planes. Bill Anderson and Joshua Farnsworth offer the first comprehensive video about different types of traditional joinery planes. Filmed on location in Roy Underhill's Woodwright's School in Pittsboro, North Carolina, this video helps woodworkers of all skill levels learn:

• About different types of wooden and metal joinery planes, including Rabbet Planes, Moving Fillister Planes, Shoulder Planes, Dado Planes, Router Planes, Tongue & Groove Planes, Plow Planes and Combination Planes
• What to look for when searching for joinery planes
• How to spot and fix common problems
• How to refurbish and repair different wooden and metal joinery planes
• How to sharpen skewed irons, straight irons and various nickers
• How to adjust and use different types of joinery planes
• How to use planes to make and refine grooves, dados, rabbets, tenons and other joints

With nearly five hours of instruction, this video is perhaps the most detailed and practical resource on joinery planes.

Building a Traditional 18th - Century Jointer Plane
DVD

Traditional hand plane making... made simpler in this step-by-step tutorial. Bill Anderson offers a visually stunning and very detailed video about traditional plane making that is comprehensive enough for even beginners to successfully follow along and build a jointer plane of their own. Filmed on location in Roy Underhill's Woodwright's School in Pittsboro, North Carolina, Bill shows how to make an 18th Century jointer plane with only traditional woodworking hand tools. Bill simplifies the complicated hand plane building process, including wood selection, layout, mortising, using floats, building handles, chamfering the edges, truing the bottom, and finishing the plane.

Choosing, Refurbishing & Using Moulding Planes with Bill Anderson
DVD

Moulding planes are the historical methods used by centuries of craftsmen to create beautiful mouldings in a quiet, dust-free shop. Pick the profile you'd like on your project and with one, or a few well-tuned moulding planes you'll have the profile complete in a few passes. You'll learn:

• Moulding plane anatomy and how to choose and buy the best
• The differences between dedicated moulding planes, hollows and rounds, beaders, scratch stocks and cleanup planes
• How to refurbish a moulding plane, from blade to wedge-and even how to replace damaged boxing
• The steps to lay out and create an ovolo and ogee profile, and more!

Bench Plane Restoration
PDF

This Popular Woodworking Magazine article by Willard "Bill" Anderson will teach you how to identify five common problems with vintage wooden bench planes, and how to fix them.

Make a Fixed-width Panel Raising Plane
PDF

This Popular Woodworking Magazine article by Willard "Bill" Anderson shows you step by step how to make your own fixed-width panel-raising plane. Recommended for intermediate to advanced woodworkers.

Make a Shapely Bowsaw
PDF

This Popular Woodworking Magazine article by Willard "Bill" Anderson teaches you start to finish how to make a bowsaw based on a 19th-century tool.

Get a Handle on Mortise Chisels
PDF

In this Popular Woodworking Magazine article by Willard "Bill" Anderson and Peter Ross, you'll learn about vintage mortise chisels, and how to put a new handle on them.

Rule Joints by Hand & Power
PDF

This Popular Woodworking Magazine article by Willard "Bill" Anderson teaches you step by step how to cut a rule joint using either hand tools or power tools.

The Woodwright's Shop, Season 31, Episode 2 - As the Saw Turns
Video Download

In this episode of The Woodwright's Shop, Bill Anderson guides us through the process of creating our own bowsaw - an elegant tool for cutting curved edges in your woodworking projects.

SKU	BILL-ANDERSON-WOODWORKING-COLLECTION
Format	Bundle

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