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Desert Recipes

Chocolate Angel Food Cake
Custard Pecan Pie
French Silk Pie
Pie Crust
Pumpkin Creme Brulee

Tips & Tools

Lahle's Important Tips for Low Carb Baking

Tips & Advice for Successful Low Carb Living

Carb & Nutrtion Calculators - A Must See!


Atkins Carb Counter:
  Palm OS
Media: CD-ROM
ormat: CD-ROM

This software is a must have for anyone interested in losing weight and feeling better by following a low-carb lifestyle! The Atkins Carb Counter helps you keep track of the foods you eat, even sounding an alarm to let you known when you have hit your maximum daily grams of net carbs. It also features the Atkins Lifestyle Guide, which includes tips and information from the experts at Atkins. You can lose weight and improve your health with the Atkins Carb Counter!

Low Carb Sites We Love!

Low Carb Luxury - Great recipes, product store, information, attractive site, and very easy to navigate.  Also, features "Low Carb Magazine."  Lora, the site's owner, lost 165 lbs on low carb.  Her success story is truly inspirational -- even more than my own! I highly recommend this site as a great place to begin low carb information hunting.

Low Carb Cafe - This site appears amatuerish (sorry guys) but has wonderful features, decent recipes and an active online community.  Worth taking a look.

Information on
Metabolic Disorders

the insulin resistance diet
The Insulin Resistance Diet

The Insulin-Resistance Diet: How to Turn Off Your Body's Fat- Making Machine recommends a well-researched health program based on the relationship between insulin and fat. While low-fat foods are a part of the plan, Cheryle R. Hart and Mary Kay Grossman (doctors at the Women's Workshop, a medical... Read more


  Roberta Ruggio
Do's and Don'ts of Hypoglycemia:  Ruggiero, founder of the Hypoglycemia Research Foundation, has written this book for people who are in the early stages of hypoglycemia and need introductory-level information. Ruggiero, who has hypoglycemia herself, shares her own travails of being misdiagnosed several times. She stresses the importance of obtaining an accurate diagnosis and receiving proper medical treatment, explains the necessary diagnostic tests, and describes how to find a doctor. Appendixes include a bibliography, a list of referral organizations, and recommended foods and menus. This is a very reasonable, well-researched presentation of a topic which has often been treated faddishly in other publications.   Recommended for public libraries.

Prediabetes:  An estimated 41 million Americans have the condition identified since 2002 as prediabetes, which, if left unchecked, inevitably will lead to full-blown diabetes. From one of the world's leading diabetes "patient-experts," this first-ever practical guide offers fifty essential, informative ideas and simple steps to help this vast and rapidly growing constituency manage their condition and thereby reduce their chances of developing full-blown diabetes. Prediabetes clearly explains what readers can do today, no matter what their age, and whether or not they have a family history of diabetes, a severe weight problem, or are members of an ethnic group at high risk-including Hispanics, Native Americans, African Americans, and Pacific Islanders. Helpful drawings and graphs are featured throughout in this new, revised edition.

Better Homes & Gardens Top 10 Low Carb Slow Cooker Recipes

We love ...

Here you will find tidbits of information and links to Low Carb diet news. This info has been collected from around the web or submitted by users.

Fat Busters or Folly?
A discussion of the many opinions of low carb diets by Susan Aschoff as seen in the St. Petersburg Times on October 23, 2001.
Atkins Diet, Long Term Results
An article by Tanya Zilberter as seen at
Atkins Diet Works
Letters from readers of give their strong opinions on a previous article regarding the Atkins diet.
How to Begin a Walking Program
As seen at
Lower Your Carbohydrates and Lower Your Insulin Levels
An article written by Dr. Joseph Mercola.
Excercises for a Low-Carber?
As seen at
Protein Triggers Carbohydrate Conversion To Body Fat
As seen on July 31, 2001 in the Daily University Science News.
Diabetic Cooking Brings Flavor and Variety back to the Kitchen
As seen at
The Role of Essential Fatty Acids
As seen at Beyond Vegetarianism.
When Good Carbs Turn Bad
A discussion on how carbs are being linked to heart disease as seen on June 19, 2001 at the
Dr. Atkins Sticks to His Diet
Foe of carbohydrates brings his meaty message to Detroit obesity surgeons. As seen in the Detroit Free Press on May 8, 2001
Low-Carbohydrate Dieting: Exposing the Myths and Realities
An article written by a former associate medical director of the Atkins Center for Complementary Medicine as seen at ivillige on April 17, 2001.
Living Low-Carb
A review of the book Living Low-Carb by Fran McCullough. The article is written by Lorrain Dusky as seen at WebMD Health.
Battle of the Diets: Low Carb vs. Food Pyramid
Q & A on the Zone diet by Jonny Bowden M.A.,C.N. as seen at
Atkins Diet Statistics
Analysis of over 600 reports of weight loss while following Dr. Atkins diet as seen at Diet and Body.
Gene That Helps Body Store Fat May Be Important Trigger of Obesity
As seen on November 14, 2000 at
Cheeseburger, Cheeseburger, Cheeseburger
One woman's experience on the Atkins diet as seen on July 3, 2000 at
Is Fat Making a Comeback?
As seen on May 15, 2000 at WebMD Health.
Low-Carbohydrate Dieting... Is It Toxic?
An article by Dr. Allen Spreen as seen at, May 2000.
Eat These Pork Chops and Call Me in the Morning
The government convenes a meeting of prominent diet docs. They agree to disagree. As seen at on February 25, 2000.
Low Carbohydrate Diets
February 20, 2000, by Joseph Brasco, M.D.
Carbs 101
January 18, 2000, dispells the myths and confusion about carbohydrates.
How to Read a Label for Carbohydrate Content
Created by Carol Steele and Margie Woc for the Packard Children's Hospital at Stanford Ketogenic Diet Program.
Carbohydrates and Weight Loss
An question and answer with Dr. Allen Spreen.
The Atkins and Similar Diets
Dr. Allan Spreen's opinion on the Atkins diet as seen at
Atkins' Diet: Can We Have Our Turkey and Eat it Too?
November 26, 1999, Crossfire as seen at
Get Ready: Controversy Likely to Heat Up About Long-Term, High-Protein Diets
Latest Findings Suggest Higher-Fat, Lower-Carb Diets Improve Insulin Resistance Sensitivity, as seen on November 10, 1999 at WebMD Health.
Low-carbohydrate meal plan gaining popularity
Oct. 23, 1999 as seen on


diabetes healthy lifestyle diet exercise sports stress management           

Healthy Eating for Diabetes                                                            main Lifestyle page

Low Carb Recipes
Main Meals from our test kitchen

"The true test of any low carb recipe is whether those who are not sugar-challenged will eat it and ask for seconds!"
Lahle Wolfe, Queen of Low Carb since 1996

Mini Site Index

Protein Power Series
Read About Protein Power Life Plan

Protein Power            Protein Power Life Plan         PP Gram Counter          PP Staying Power          PP Pyramid 30-Day Low Carb Solution

If smoked salmon and cream cheese omelets, sautéed jumbo shrimp, and double-patty burgers suit your palate, belly up to the Protein Power diet: "Not a high protein diet" but "an adequate protein diet." Doctors Michael R. and Mary Dan Eades make a persuasive case in favor of "the diet we were meant to eat."

Artichoke-Feta Cheesecake

    3 oz jar marinated artichoke hearts
    24 oz (or three 8 oz packages) cream cheese
    1 1/4 cup feta cheese, crumbled (you can also mix in grated or shredded parmesan cheese)
    1/2 tsp dried oregano
    1/4 tsp garlic powder or one clove fresh, minced
    3 eggs
    1/4 cup green onions, sliced

1. Drain artichokes, reserving 2 tablespoons marinade. Chop artichokes; set aside.
2. Beat cream cheese in large mixing bowl until smooth. Add feta, oregano and garlic powder. Beat well. Add eggs, beat just until blended. Do not over beat.
3. Stir in artichoke hearts, marinade, and green onion.
4. Bake in a greased 9" pie pan at 325 degrees for 35-40 minutes (sides should be firm when gently shaken).
5. Cool, cover, and chill 2-24 hours.
6. When serving you can place sliced olives (calamata or greek olives are good) on top as a garnish.

Serves 8
Nutrition Info (per serving):  Protein: 13g. Total Carbs: 5g, Fiber: 0g, Total Fat: 37g, Sat Fat: 23g, Calories: 397


Greek Chicken

    4 Servings *Low Fat*
    1 pound boneless chicken
    1/2 cup crumbled feta cheese (3 grams of carbs)
    1/2 tsp dried oregano (0.5 grams of carbs)
    1 tbsp lemon juice (1.3 grams of carbs)
    1 tbsp oil
    salt and pepper to taste
    1 cup chicken broth
    1/2 cup tomato diced (5.8 grams of carbs)
    1 cup fresh spinach (2.4 grams of carbs)

Flatten chicken. Combine feta, lemon juice and oregano. Spread over chicken. Fold chicken to enclose filling; secure with a toothpick. Heat oil in a skillet until hot. Add chicken and cook until golden brown. Mix chicken broth, tomato and spinach. Add to skillet, heat to boiling. Reduce heat to low; cover and simmer 8-10 minutes. Serve.

Carb Count: Recipe Total 13 grams of carbs, Carbohydrates Per Serving: 3.2 grams of carbs

IOH Test Kitchen:  This recipe is one that I thought was excellent the first time.  The second time I tried added a little fresh garlic but felt the original recipe was better.  I also used frozen spinach the second time around and it worked fine.

Jack Cheese Pie
Serves 6

    4 Eggs
    1 C heavy cream
    3 C jack cheese (shredded)
    1 C cheddar cheese (shredded)
    1 1/4" slice of onion, chopped
    15 slices cooked bacon, crumbled
    1 T butter

1.  Saute onions in butter until tender. Mix eggs and cream in a bowl. Add onions, cheese, bacon and mix well.
2.  Butter a pyrex dish and pour mixture in. Bake at 325 for 40ish minutes until done and top is nicely golden.
3.  You can lessen the carbs by skipping the onion but it's not as good!

Nutrition Info (per serving)

Protein: 28g, Total Carbs: 4g, Fiber: 1g, Total Fat: 76g, Sat Fat: 39g, Calories: 814

Baked Grated Carrots with Sherry
(6 servings)

    3 cups grated carrots (3 large)
    2 tablespoons light margarine, melted
    2 tablespoons dry sherry
    1 tablespoon fresh lemon juice
    1 tablespoon chopped chives


Preheat oven to 350 degrees F. Combine all ingredients except chives, stirring well. Put in a 1-quart casserole dish and sprinkle with chives. Bake, covered, for 30 minutes.

Calories: 42, Protein: 1 g, Sodium: 57 mg, Cholesterol: 0 mg, Fat: 1 g, Carbohydrates: 6 g, Exchanges: 1 Vegetable

California Guacamole  
(serves 12)

    2 medium California avocados
    3 Tbsp Fresh lemon juice
    ½ Cup Onion, diced
    3 Tbsp Tomato, chopped
    ½ tsp Salt
    2 Tbsp Cilantro, minced


  1. Cut the avocados in half and remove the seeds.
  2. Scoop out the pulp and place in a bowl.
  3. Drizzle the pulp with lemon juice and mash.
  4. Combine with the remaining ingredients, mix well and serve.

Serving Suggestions:  Serve with 1 cup raw vegetables for 1 vegetable exchange.

Per Serving: 55 calories, 5g fat, 0.8g saturated fat, 0.6g polyunsaturated fat, 3.2g monounsaturated fat, 0mg cholesterol, 93mg sodium, 3g total carbohydrate, 1g dietary fiber, 1g sugars, 1g protein.   Exchanges Per Servings: 1 fat

Asparagus Bacon Pie

    1 can (14.5 oz.)cut asparagus
    6 bacon strips, cooked and crumbled.
    3 eggs
    1/3 cup heavy cream and enough water to make 1/2 cup.
    1 cup grated parmesean cheese, divided
    1 Tbs. sliced green onions
    1 tsp salt
    1/4 tsp pepper
    pinch of ground nutmeg

Arrange the bacon and asparagus on the botton of pie plate.
In a bowl, beat eggs; add cream, 1/2 cup cheese and other ingredients. Pour over asparagus. Sprinkle with remaining cheese and bake at 400 for 20 minutes.

Total carb count is 24 for the entire pie. Cut the pie into 4 sections and each piece only has 6 carbs and the rest of the pieces heat up nicely in the microwave for the rest of the week.

Note: To cut out some more carbs, use less asparagus and it's still very tasty.

Unstuffed Cabbage

This easy, healthy meal can be made either in the oven or a slow cooker (crockpot). I use a large covered roasting pan, because the raw cabbage takes up so much space, but it shrinks down a lot during cooking. The roots of this dish are Eastern European - there are variations of stuffed cabbage all over that region. This version has the same flavors and ingredients of stuffed cabbage, but is much easier! It can be low fat by using very lean ground meat.

    1 head cabbage
    1 to 1/2 lbs ground meat (beef, turkey, combos, whatever), depending on the servings you want
    1/4 cup minced onion
    1 T caraway seeds (optional, but highly recommended)
    1 t ground coriander (optional, but if you have any around, put it in)
    1 t garlic powder
    1 can tomatoes (about 16 oz) (diced is nice, but whole is fine)
    3 T lemon juice (can use vinegar, which is actually more traditional)
    salt, pepper


1. Whack up the cabbage into chunks about 3 inches on a side. No need to be exact. Separate into pieces, maybe 2-4 leaves thickness each. Just break them up any old way, really. Put about half in the bottom of the roasting pan or crock pot.

2.  Mix meat, onion, spices, salt and pepper.  Form into balls and nestle them amongst the cabbage leaves. Put the rest of the leaves on top.

3. Put tomatoes and lemon juice or vinegar into blender (or into a pot and use a stick blender, or use a food processor). Pulse a few times. You want the tomatoes partially pureed, but still with chunks. You could just fully puree half the can if you want. You can do this in a pot on the stove and cook it down a bit if you want (it's probably best to do this, to blend the flavors, but it's not at all crucial).

4. Add sweetener to the tomato mixture until you get a nice "sweet and sour" effect. Add a bit of salt and pepper, and also, if you want, another tablespoon of caraway seeds. Pour the mixture over the cabbage.

5. Bake in oven for 1 hour. I like to cover it for the first 20 minutes to get the juices going, and then take the cover off. In a crockpot, cook for 6-8 hours on low or 2-3 on high.

Nutritional Analysis: Total calories and fat are going to depend upon meat chosen. For four servings made with 1 and 1/4 lb. meat, each serving has: 15 grams effective carbohydrate plus 9 grams of fiber and 30 grams of protein

South Beach Diet Series
Read about The South Beach Diet

south beach diet           south beach quick and easy cook book       soouth ebach good carbs good fats guide              south beach diet cookbook        south beach dining guide     south beach diet on cd
South Beach Diet    SBD Quick & Easy Cookbook      Good Fats/Carbs Guide         SBD Cookbook            SBD Dining Guide    South Beach Diet on CD


Sugar Busters Series
Read about Sugar Busters

  sugar busters cut sugar to trim fat                  new sugar busters book                   sugar busters for kids book                sugar busters quick and easy cookbook
  Sugar Busters               New Sugar Busters                      SB For Kids               SB Quick & Easy Cookbook   

I really enjoy life when I am on Sugar Busters' program.  Although I need to stay on Atkins for the long haul, I do take breaks from severe carb restriction and when I do Sugar Busters is one of the other plans I follow.  It is probably one of the simplest carbohydrate controlled plans to follow and one that the entire famoily can incorporate into daily life without feeling deprived.   One of the pluses about Sugar Busters is that it is not nearly as expensive to follow as some other plans are and it is easy to figure out what to eat when dining out:  Simplicity is good in a lifestyle plan!

Note:  I was unable to find the a shopping guide to Sugar Busters on Amazon to add to this list but there is one published (I knw because I have one).  It is a small pocket guide with a list of Sugar Buster foods and if you can find it buy it.  You won't have to worry about making lists to take to the store, just take the little book!




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Page Updated 01/20/2006