THE LIVONGO GUIDE TOLow-CarbEating PlansStrategies to Help You Succeedon Paleo, Keto, and MoreBonus: 3 Sample Menus
Welcome!There’s a lot of buzz around low-carb diets right now. Whilethere is no single meal plan that is best for everyone, low-carbeating is one method that may help you reach your goals. Nomatter what eating style you choose, the best results comefrom changes you can stick with for the long term.That’s why we created The Livongo Guide to Low-Carb Diets.This guide will help you understand the pros and cons ofdifferent low-carb plans. We’ll also give you tools for planninghealthy low-carb meals and snacks to fuel you on your journey.We all have different nutrition needs, likes and dislikes,budgets, and more. That’s why we want you to have the skillsto create a strategy that suits you. We hope you use this guideto create lasting changes so you can live better.Enjoy!Your Livongo TeamSNEAK PEEK INSIDEUnderstanding the Basics. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3Getting to Know the Low-Carb Plans. . . . . . . . . . . . . . . . . . . . . . . 4Putting Low-Carb Plans on the Plate . . . . . . . . . . . . . . . . . . . . . . . 6Understanding Food Labels. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8Smarter Low-Carb Snacks. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 91-Day Standard Low-Carb Meal Plan . . . . . . . . . . . . . . . . . . . . . . 101-Day Paleo Meal Plan . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 121-Day Keto Meal Plan . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 142
Understanding the BasicsFood is made of three basic nutrients that provide fuel to your body: carbohydrates,protein, and fats. Knowing how the body uses each nutrient and meeting the goalsbelow will help you build meals that are healthy and satisfying.CARBSCarbs are the sugars and starches that your body breaks down into glucose to usefor energy. It’s important for people with diabetes to closely monitor carb intake.Nutritious carbs like whole grains, legumes, and starchy veggies are higher in fiber.That causes a slower rise to your blood sugar level. Too many of the less nutritiouskinds, like added sugars, can cause weight gain and therefore increase your risk ofdiabetes and heart disease.Your goal: When choosing carbs, opt for smaller portions of the more nutritiouscarb foods. Avoid added sugars.N O N - S TA R C H Y V E G G I E SNon-starchy veggies are low in carbs and calories and a great source of fiber,vitamins, and minerals.Your goal: For most low-carb plans, you can fill half of your plate with a variety of nonstarchy veggies at each meal. It’s generally not necessary to limit portion sizes likeyou do with other carb-containing foods — eat as much as you desire.PROTEINProtein helps build and keep muscle. It also helps you feel full. Protein has very littleimpact on your blood sugar.Your goal: Include protein when eating carbs. This slows the rise of blood sugarfollowing a meal or snack. Opt for lean or plant-based protein sources.FAT SFats help your brain and nervous system work, and add great flavor and texture tofood. When eaten alone, fats will not raise your blood sugar.Your goal: Choose foods that contain healthy fats (polyunsaturated andmonounsaturated). Limit saturated fats and avoid trans fats. Saturated and transfats can raise your bad (LDL) cholesterol levels. Trans fats also lower your good(HDL) cholesterol levels. Replacing saturated and trans fats with unsaturated fatscan reduce your risk for heart disease.3
Getting to Know the Low-Carb PlansWhen a person says they are eating “low-carb,” they could mean a number ofthings. Often, low-carb dieters focus on one of the most popular plans: thestandard low-carb diet, the paleo diet, or the keto diet. Here’s what you need toknow about the top three:S TA N D A R D L O W - C A R B D I E T:This plan limits foods containing carbs like grains, starchy veggies, and fruit. Itis focused on foods that are higher in protein and fat. There is no consensus onhow many carbs are allowed on a low-carb diet, but less than 130 grams per dayis typical. A standard low-carb diet generally allows for small amounts of nutrientdense, carb-containing foods.Pros:Cons: May be lower in fiber If you have kidney disease, eating too much protein can harm yourkidney function. Check with your doctor or health coach to find outhow much protein is safe for you to eat. May improveblood sugarmanagementCan promoteweight lossCoaching tip: Choose healthier sources of protein like fish, lean meat, eggs,nuts, and tofu.4
Getting to Know the Low-Carb PlansP A L E O D I E T:Short for “Paleolithic diet,” this plan focuses on foodsthat were available to our Stone Age ancestors. Lean meats(like grass-fed beef), fish (wild caught), fruits, vegetables, andnuts and seeds are mainstays. Grain foods, dairy, legumes, andrefined sugars are avoided. Overall, this diet is higher in protein,moderate in fat, and low in carbs. It is also generally high in fiber andlow in sodium and refined sugars.Pros:Cons: Is more restrictive Focus is on pricier foods Can be difficult to maintain over the long run If you have kidney disease, eating too much protein can harm your kidneyfunction. Check with your doctor or health coach to find out how muchprotein is safe for you to eat. May improveblood sugarmanagementCan promoteweight lossCoaching tip: Watch your calories and carbs; Paleo treats made using ingredientslike nuts, nut butters, and honey can add up.K E T O D I E T:This very low-carb plan focuses on fat to supply as much as 90% of daily calories.It requires fewer than 50 grams of carbs per day as well as limited protein, whichsends your body into a state of ketosis. This causes the body to burn stored fat asfuel instead of carbohydrates. High-fat foods like nuts, seeds, avocados, olive oil,coconut oil, ghee, and butter are encouraged in high amounts.Pros:Cons: May improveblood sugarmanagement May be more likely to raise cholesterol than other low-carb plansbecause of increased intake of saturated fats Can promoteweight loss The most restrictive of the low-carb plans May cause liver, kidney, and constipation issues Can be difficult to maintain over the long run Long-term exclusion of food categories canincrease the risk of nutrient deficienciesCoaching tip: Focus on eating polyunsaturated and monounsaturatedfats; eat less saturated fat and avoid trans fats.If you want to try a low-carb plan but aren’t sure whichone is right for you, a Livongo expert coach can give youmore information and personalized guidance. Alwaystalk to your doctor before starting any new plan.5
Putting Low-Carb Plans on the PlateDepending on the plan you choose, the proportion of foods on your plate maylook a little different. Here are examples of plates that meet the requirements ofstandard low-carb, Paleo, and Keto plans.S TA N D A R D L O W - C A R BP L AT E :50 %Non-Starchy VeggiesSalad, broccoli,asparagus, zucchini,bell pepper30%ProteinsFish, poultry, tofu,lean beef20 %CarbsQuinoa, brown rice,sweet potatoes6
Putting Low-Carb Plans on the PlatePA L E O P L AT E :50 %Non-Starchy VeggiesSalad, broccoli,asparagus, zucchini,bell pepper25%ProteinsFish, grass-fed beef,poultry, eggs25%CarbsSweet potatoes,white potatoes,plantainsK E T O P L AT E :60%FatsAvocado, nuts,seeds, olive oil,ghee, olives25%ProteinsPoultry, fish, eggs,full-fat dairy15%Non-Starchy VeggiesSalad, broccoli,asparagus, zucchini,bell pepper7
Understanding Food LabelsLearning how to read food labels can help you make healthier choices. Use thisguide to help you make the most of the Nutrition Facts label.Keep in mind that the healthiest foods, like fruits and veggies, don’t have food labels.Step 1: What’s in a Serving? Read the number of servingsper container. Learn the size of each serving. Remember, the numbers beloware for ONE serving If you’re eating more than oneserving, multiply the numbersbelow by that amount.Step 2: Aim for Less: Saturated fat Trans fats Sodium(below 2,300 mg per day) Carbs Sugar Added sugarsStep 3: Aim for More: Fiber Protein Polyunsaturated andmonounsaturated fats (Keto plan) Nutrients like vitamin D, iron,potassium, and calciumStep 4: Check the Ingredients List (separate from the Nutrition Facts Panel) Ingredients are listed in order by quantity, from highest to lowest. Avoid food additives like “monosodium glutamate,” “sodium nitrates,” and “food coloring.”These are likely processed foods. Avoid items with ingredients that contain the word “hydrogenated” — this means trans fat.Avoid added sugars, often listed as “high fructose corn syrup,” “dextrose,” “sucrose,” “honey,”and “molasses.”8
Smarter Low-Carb SnacksHaving a snack between meals can curb hunger throughout the day. Well-plannedsnacks can also keep you from eating too much at meals. Here are some low-carbsnack ideas to keep you satisfied until mealtime.LC Low-CarbP PaleoK Keto2 hard-boiled eggs,halved and sprinkledwith everything bagelseasoningTrail mix: Almonds,pecans, pumpkinseeds, and coconutflakesLCLCPKPKCottage cheesetopped with slicedalmonds and cinnamonSliced turkey breastrolled around apickle spearLCLCKPKGuacamole and redbell pepper slicesPeanut butter andcelery sticksLCLCPKPLettuce wraps filledwith tuna saladSteamededamameLCLCPKKPIf you’re craving a snack, check in with your body. Are you low on energy? Isyour stomach empty? Avoid eating when you’re bored or stressed. Instead, savesnacking for when you need extra fuel to make it to the next meal.9
1-Day Standard Low-Carb Meal Plan1 - D AY S TA N D A R D L O W - C A R B M E A L P L A NBreakfast: Eggs in Pepper Rings(Makes 1 serving)CaloriesFatSat. FatSodiumCarbsFiberProtein33520.3 g4.7 g149.9 mg23.3 g5.8 g14.6 gINGREDIENTSPREPARATION2 ¼-inch bell pepperround slices (any color)Heat a nonstick skillet sprayed with cookingspray over medium heat. Add pepper slices.Crack an egg in the middle of each ring.Cook until set, and flip. Cook until desireddoneness. Serve with ½ avocado, sliced.2 eggs½ medium avocadoServe with 1 cup grapes.Flavor boost:Sprinkle with red pepper flakes and cumin.Lunch: Romaine Tuna Wraps(Makes 1 serving)CaloriesFatSat. FatSodiumCarbsFiberProtein42217.4 g2.4 g775.4 mg24.1 g5.5 g42.2 gINGREDIENTSPREPARATION1 5-oz can chunk lighttuna in waterDrain tuna and flake with a fork in a smallbowl. Add mayonnaise, celery, and carrot, andmix well. Distribute between romaine lettucepieces, and drizzle with lemon juice.1 Tbsp mayonnaise2 Tbsp chopped celery½ carrot, chopped4 pieces romaine lettuceServe with ¼ cup roasted chickpeas and ½cup carrot slices.Flavor boost:Top with sriracha.1 Tbsp lemon juicePRINT AND PIN THIS TO YOUR FRIDGE10
1 - D AY S TA N D A R D L O W - C A R B M E A L P L A NDinner: Lemon Sheet-Pan Chicken& Vegetables (Makes 4 servings)CaloriesFatSat. FatSodiumCarbsFiberProtein35711.2 g2.1 g474.7 mg26.6 g6.7 g37.6 gINGREDIENTSPREPARATION1¼ lb boneless, skinless chickenbreasts, cut into bite-sized piecesPreheat oven to 400ºF. Ina large bowl, mix togetherchicken, broccoli, zucchini,squash, olive oil, lemon juice,Italian seasoning, garlic powder,and onion powder. Spreadmixture onto sheet pan and bakefor 10 minutes. Toss ingredientsand return to oven for another10 minutes, or until chicken iscooked through and vegetablesare tender. Sprinkle withParmesan and serve.1 small head broccoli,cut into small florets1 zucchini, cut into bite-sized pieces1 yellow squash,cut into bite-sized pieces2 Tbsp olive oil2 Tbsp lemon juiceServe with ½ medium bakedsweet potato.2 tsp Italian seasoning1 tsp each garlic and onion powderFlavor boost:Add chili powder to chickenmixture before baking.¼ cup grated Parmesan cheeseSnack Options:String cheese stickCelery with peanutbutterJicama tossed with chilipowder and lime juicePRINT AND PIN THIS TO YOUR FRIDGE11
1-Day Paleo Meal Plan1 - D AY PA L E O M E A L P L A NBreakfast: Three-Ingredient Pancakes(Makes 1 serving)CaloriesFatSat. FatSodiumCarbsFiberProtein38722.2 g3.2 g72.2 mg33.3 g6.1 g13.6 gINGREDIENTSPREPARATION1 bananaIn a bowl, mash banana. Add egg and whisktogether. Add almond butter and whisk untilcombined. Pour 1 large pancake or 3 smallpancakes in a medium skillet over a low flame.When pancakes begin to turn brown, carefullyflip and cook on the other side until browned.1 egg2 Tbsp almond butterFlavor boost:Top with shredded unsweetened coconut.Lunch: Crunchy Chicken Salad(Makes 2 servings)CaloriesFatSat. FatSodiumCarbsFiberProtein56035.1 g5.7 g598.5 mg30.5 g5.6 g30.5 gINGREDIENTSPREPARATIONSalad:Dressing:5 cups slaw mix2 Tbsp olive oil1 red bell pepper,cored and sliced2 Tbsp rice winevinegar1 medium orange,peeled and chopped1 Tbsp sesame oil7 oz grilled chickenbreast, sliced¼ tsp mincedgingerIn a large bowl, combineslaw mix, bell pepper,orange, chicken, andcashews. In a small bowl,whisk together dressingingredients. Toss saladand dressing together.Flavor boost:Squeeze with fresh limejuice.¼ cup roasted cashewsPRINT AND PIN THIS TO YOUR FRIDGE12
1 - D AY PA L E O M E A L P L A NDinner: Cauliflower Rice Taco Bowl(Makes 2 servings)CaloriesFatSat. FatSodiumCarbsFiberProtein42931.9 g4.4 g542.7 mg19.3 g10.3 g16.4 gINGREDIENTSPREPARATION3 Tbsp olive oil (divided into 1 and 2tablespoons)Heat 1 tablespoon of oil in amedium skillet over mediumhigh heat. Add thawed shrimpwhen oil sizzles upon contact.Sauté until pink and opaque,around 4-5 minutes. Set shrimpaside. Lower heat and addthe remaining 2 tablespoonsof oil to the pan. Sauté frozencauliflower rice with chipotleand garlic powders until cookedthrough, around 6 minutes.Divide rice between two bowlsand top with shrimp, avocado,cilantro, and salsa.18 large peeled and deveined shrimp4 cups frozen cauliflower rice½ tsp chipotle powder½ tsp garlic powder1 avocado, sliced¼ cup cilantro, chopped½ cup salsaFlavor boost:Add hot sauce.Snack Options:AlmondsOlivesHard-boiled eggsPRINT AND PIN THIS TO YOUR FRIDGE13
1-Day Keto Meal Plan1 - D AY K E T O M E A L P L A NBreakfast: Scrambled Eggs(Makes 1 serving)CaloriesFatSat. FatSodiumCarbsFiberProtein41437.7 g7.1 g709.5 mg1g0g17.7 gINGREDIENTSPREPARATION2 Tbsp olive oilIn a medium skillet, heat olive oil over amedium flame. Scramble 2 eggs. Serve withsmoked salmon.2 eggs1 oz smoked salmonFlavor boost:Top with fresh herbs like basil and parsley.Lunch: Avocado Hemp Salad(Makes 1 serving)CaloriesFatSat. FatSodiumCarbsFiberProtein53044.1 g5.3 g16.4 mg18.3 g11.8 g15 gINGREDIENTSPREPARATION1 ripe avocadoCut avocado into chunks and toss withtomatoes. Drizzle with olive oil, lemon juice,and hemp seeds.½ cup cherry tomatoes,halved1 tsp olive oilFlavor boost:Top with smoked paprika.1 tsp lemon juice¼ cup shelled hempseedsPRINT AND PIN THIS TO YOUR FRIDGE14
1 - D AY K E T O M E A L P L A NDinner: Mozzarella Tomato Chicken(Makes 2 servings)CaloriesFatSat. FatSodiumCarbsFiberProtein50142.6 g6.3 g534 mg3.5 g1g25.9 gINGREDIENTSPREPARATION1 Tbsp avocado oilPreheat oven to 375ºF. In amedium skillet, heat oil. Addchicken to the pan. Cook untilseared, around 2-3 minutes. Flipand sear on the other side, around2-3 minutes. Arrange chicken inone layer in a glass dish. Top withmozzarella, tomatoes, and olives.Bake for around 25 minutes, oruntil chicken is cooked through.Finish with fresh basil and olive oil.2 boneless, skinless chicken breasts1 oz fresh mozzarella½ tomato, sliced¼ cup black olives, sliced¼ cup fresh basil¼ cup olive oilFlavor boost:Sprinkle with balsamic vinegar.Snack Options:½ AvocadoOlivesMacadamia nutsQuestions about figuring out what plan is right for you? We can help.Message a coach through your Livongo app or schedule a coachingsession at coach.livongo.com.PRINT AND PIN THIS TO YOUR FRIDGE15
This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek theadvice of your physician or other qualified health provider with any questions you may have regarding a medical condition.PM08592.B2020 Livongo. All rights reserved.16
STANDARD LOW-CARB DIET: This plan limits foods containing carbs like grains, starchy veggies, and fruit. It is focused on foods that are higher in protein and fat. There is no consensus on how many carbs are allowed on a low-carb diet, but less than 130 grams per day is typical. A standard low-carb diet generally allows for small amounts of .
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Le genou de Lucy. Odile Jacob. 1999. Coppens Y. Pré-textes. L’homme préhistorique en morceaux. Eds Odile Jacob. 2011. Costentin J., Delaveau P. Café, thé, chocolat, les bons effets sur le cerveau et pour le corps. Editions Odile Jacob. 2010. Crawford M., Marsh D. The driving force : food in human evolution and the future.