Nordic Vacation

(Bergen, Norway)

With Frozen II hitting theaters this week, you might be thinking of taking a trip to the land that inspired it all. Take a look at some of our travel memoirs and guidebooks to learn more about Norway and other Nordic countries, as well as the best sites to visit when you`re in the land of Anna and Elsa.

MEMOIRS

The Palace of the Snow Queen: Winter Travels in Lapland, by Barbara Sjoholm
Sjoholm tells of her adventures through Norway, Sweden and Finland, and considers how the power of ice and snow shapes our lives.

Sixty Degrees North: Around the World in Search of Home, by Mallachy Tallack
Tallack explores the landscapes of the sixtieth parallel and the ways that people have interacted with those landscapes, highlighting themes of wildness & community, isolation & engagement, exile & memory.

The Fellowship of Ghosts: A Journey through the Mountains of Norway, by Paul Watkins
Acclaimed writer Paul Watkins describes his spellbinding solo trek through the wilds of Norway's Rondane and Jutunheimen mountains, where he encounters valleys bordered by thousand-foot cliffs, roaring waterfalls wreathed in rainbows, blinding glaciers, and shimmering blue snowfields.

Welcome to the Goddamn Ice Cube: Chasing Fear and Finding Home in the Great White North, by Blair Braverman
A memoir of Braverman`s efforts to develop the strength and resilience to survive in the demanding landscapes of Norway and Alaska, and the violence she encounters along the way from both humans and the land itself.

TRAVEL GUIDES

DK Eyewtiness: Norway
A staple in the WPL travel collection, DK Eyewitness travel guides have suggestions on where to stay, what to eat, and sites you can visit if you`re on a budget or traveling with children. Their recommendations for Norway include the Lofotr Viking Festival, the Norway Resistance Museum, & Rondane National Park.

Lonely Planet: Scandinavia
If you`re interested in exploring other Scandinavian countries, this Lonely Planet guide is the one for you. Besides recommendations on where to eat and stay, Lonely Planet also provides information on time zones, public holidays, available Wi-fi, and websites for LGBTQ travelers.

111 Places in Iceland that You Shouldn't Miss, by Kai Oidtmann
This book is perfect for the traveler who prefers sites that are off the beaten path, along with some history about the sites. Suggestions include The Silfra Fissure and the Imagine Peace Tower.

Lonely Planet Cruise Ports: Scandinavia & Northern Europe
For those of you who prefer ocean travel, try this guide to the cruise ports of Scandinavia & Northern Europe. You`ll get recommendations on the best places to go when you only have one day in port and want to make the most of your time on land. 

Don`t forget to log your books & reviews for WooReads: Adult Reading Challenge (Beyond Summer) to win prizes!

WooReads Adult Patron Book Reviews: Dog Edition

Our WooReaders really dig books about dogs. Enjoy these book reviews from nonfiction, romance, horror, and cozy mystery genres. A dog is every genre's best friend. 

Want to share your reviews? WooReads: Adult Reading Challenge (Beyond Summer) is a great place to log your books, share your reviews, and win prizes along the way. The more books or reviews you log, the more likely you are to win one of our random drawings! Log at least 3 books or 3 reviews to be automatically entered. You will be notified by email or phone if you are the lucky winner. 

Rescue Me 

By Catherine Mann

Wonderful story read it in one day. I almost stopped reading after the first paragraph because it was narrated by an abused dog. I have a real issue with anyone who hurts any animal and I don't like to read that. I gave it a chance and by the end of the first chapter I was hooked. Loved it and she has written other books in the series that I definitely will look for.

~Pam M.

The Everything New Puppy Book: Choosing, Raising, And Training Your New Best Friend

By Carlo De Vito and Amy Ammen

This book is a great resource for getting informed on the ownership of a puppy. It's very easy to read and understand.

~Janet B.

Cujo

By Stephen King

Didn't find this particularly scary (or as scared as I thought I'd get). One aspect I did like, was that Donna wasn't saved by a knight in shining armor. Spoiler- she (eventually) fights back.

~Mary T.

The Long Paw Of The Law

By Diane Kelly

Very cute series about a woman police officer and her K-9 drug sniffing dog.

~Jeanne C.

The Oxford English Dictionary

The Oxford English Dictionary, 2nd edition
Clarendon Press
1989
ISBN: 9780198611868
Call #: 423 O9823 1989

These days, we have a wide variety of English and other language dictionaries available for checkout, not just in-library use. One famous dictionary that isn’t available for checkout, even if you could find a way to carry it home, is the 20-volume, 21,730-page Oxford English Dictionary. Aside from its massive size, what makes the 1989 second edition of the Oxford English Dictionary — likely the last edition of the OED that will ever be in print — so special?

While other English dictionaries may focus on how language is currently being used (Merriam-Webster's) or on prescriptive notions about usage (American Heritage), the OED’s real mission is to document the history of the English language. In the OED, you can find the first recorded usages of words in English, and trace evolutions in spelling and meaning through the centuries. For instance, the first record of the word library, or in this case lybrarye, was by Chaucer around 1374, but librarian didn’t appear until 1670. We also used to be called “library keepers” and there was even a special word for a female librarian or “librarianess.” While we recommend against calling your modern-day librarian that, we do wholeheartedly recommend you take a peek at the OED and our wealth of other dictionaries on the 2nd floor.

The 100 Best Business Books of All Time

The 100 Best Business Books of All Time: What They Say, Why They Matter, and How They Can Help You
By Jack Covert and Todd Sattersten
New York : Portfolio 2009
ISBN: 9781591842408
Call Number: REF 016.65 COVERT


According to the US Bureau of Labor Statistics, about 20% of small businesses fail in their first year. And by their 5th year, nearly half do. 

Is that depressing? 

It gets worse: by their 10th year, 70% of small businesses are no longer "in business". 

So how can you beat the odds? How can you convert your passion into a thriving company that has happy employees and a growing base of loyal customers? 

There are no guarantees in life, but you can reduce your risk. How can you do this? Luck aside, entrepreneurs might consider reading advice from successful business people. But how do you know which books to read?  Whose advice is reliable? (Generally speaking, we don't recommend relying on your brother-in-law!)

In the reference section on the 2nd floor of the Main Library you will find The 100 best business books of all time : what they say, why they matter, and how they can help you, a compendium of advice from industry experts on leadership, strategy, marketing, management, and innovation. 

It covers essential questions, such as:

• What are the most important goals for your first 90 days in business? 
• How can you balance engineering needs with human needs? 
• How do you learn from failure and come back stronger?

We hope we can celebrate your business's 10th anniversary with you!

The Wild Turkeys in Massachusetts

The Wild Turkeys in Massachusetts
By James E. Cardoza
Massachusetts Division of Fisheries and Wildlife
Call # REF 598.619 Cardoza 

Thanksgiving is almost upon us so it seems appropriate to review this particular reference resource in case you like to find out how the wild turkeys (Meleagris gallopavo) have fared in Massachusetts since the appearance of the very first one! The bad news is, they almost completely disappeared by 1851. The good news is, after several failed attempts at re-population, plenty of wild turkeys started roaming the state in 1970s. They also adapted well to living in urban areas and tolerating their human neighbors. Notable fact: Hunting turkeys has been allowed in this state since 1980.

This reference book provides plenty of photographs and helpful charts and figures to illustrate wild turkeys' habitats, nesting and feeding habits, hunting harvests, and their growing population numbers. To learn more, visit the 2nd floor in the Main Library. Happy Thanksgiving!

State Yellow Book: Who's Who in the Executive and Legislative Branches of the 50 State Governments

State Yellow Book: Who's Who in the Executive and Legislative Branches of the 50 State Governments
Fall 2019
Leadership Connect, Inc.
ISBN: 9780872897526
Call #: REF 353.9025 STATE Fall 2019


The State Yellow Book is one of the many reference resources here at the Worcester Public Library.  It contains the names and contact information for various state departmental heads for all fifty states.  If, for example, you were looking to get in touch with the head of the Hawaii Cable Television Division, or the head of the Maine Historic Preservation Commission, you would find the names, street address, phone, and email addresses for them all in the State Yellow Book!  The State Yellow Book is especially useful as it lays out what all of the various state agencies actually are.  If you weren’t sure what organization you would need to contact about a Rhode Island government pension, the State Yellow Book would give you an idea of exactly what department you would want to get in touch with.  

Speak to one of our Reference Librarians at the 2^nd floor desk to take a look at the State Yellow Book today!

Complete Guide to Symptoms, Illness & Surgery

Complete Guide To Symptom, Illness & Surgery
H. Winter Griffith, M.D.
2012
ISBN 0-399-52609-9
Call Number: REF 616.075 COMPLETE

Have you ever googled your symptoms? If you have, you were probably overwhelmed by a large amount of results from many different websites. How do you know which information is reliable and which is not?

Don't google your symptoms! Use our Complete Guide to Symptoms, Illness & Surgery, located in our Consumer Health Reference area on the 2nd floor of the Main Library. It is an easy-to-read medical reference guide. Use this as a starting point to research 2,000 symptoms, 550 illness and disorders, 180 surgeries, and 125 resources for specific health issues.

This book is a supplement to the information received from your health care provider.

If you can't make it to the library, the internet does offer reliable and up-to-date health information. You just need to know which websites to trust. Read our Health Literacy blog post for more information.

Kovels's Antiques & Collectibles Price Guide 2020

Kovels's Antiques & Collectibles Price Guide 2020

Terry Kovel and Kim Kovel

Black Dog & Leventhal Publishers
2019
ISBN: 978-0762468560
Call #: ANTIQUES REF 708.05 KOVELS 2020

Do you enjoy watching Antiques Roadshow? Do you want to determine if something you have in your attic is worth something or worthless? Before you take your allegedly valuable antique to a professional appraiser or antiques dealer, avail yourself of Kovels' Antiques & Collectibles! Now in its 52nd edition, Kovels' is one of the more reputable price guides for antiques in the antiques world.  Sure, you could try searching the e-auction giant eBay, but you might not get professional information. Kovels' is great for collectors because it indicates the values of an object as actually appraised or sold for in galleries and auction houses. 

This edition contains 16,000 listings and prices for items in 750 categories, 2,500 color photographs, and 500 marks that can help you identify and date your items. The categories range from glass to pottery to toys to advertisements. This year’s edition also contains a section that highlights antique furniture. While this book may not be for you if you are trying to identify fine art paintings, antiquities, stamps, coins, and most types of books, do not fret, dear reader! We may have other books on those subjects or can direct you to a non-book source.

Kovels’ also includes a few anecdotes about certain objects. For instance, did you know that when the designer of the Pringles potato chips container died, part of his ashes were buried in a Pringles can? Learn something new every day! The book also contains a few common-sense tips to protect your house against burglary as well, as potentially useful tips on how to restore or preserve a variety of antiques.

Do your research so you get the best value for your collectible! Visit our Antiques Reference collection on the 3^rd floor of the Main Library to find Kovels' and other books on antiques. We have a few older copies of Kovels’ in our circulating 708.5 section that you are welcome to borrow.

The Complete Resource Guide for People with Disabilities

The Complete Resource Guide for People with Disabilities

Grey House Publishing

2019

ISBN: 978-1682177778
Call #: REF 362.4 Complete 2019

So here’s the thing about the Internet: It’s obviously a great invention (thanks, Al Gore!) and very entertaining to surf and click in your free time, but if you are in need of concrete, comprehensive information, it can be limiting.  Think about it, if you need to locate a post-acute rehab facility in Massachusetts and you enter exactly that as a search term, you are likely to receive hits like the "Top Ten Facilities in Boston" and other entries for corporations who have paid to appear at the top of Google's results page. You are not necessarily seeing the best Massachusetts has to offer, and you are certainly not seeing every facility Massachusetts has to offer, no matter how many pages you scroll through. However, The Complete Resource Guide for People with Disabilities, available for convenient browsing in print at the Worcester Public Library, does offer exactly such a list. This is why, dear readers, sometimes, even in the year 2020, print reference books trump the internet.

Also included in this one-stop shopping directory is a comprehensive annotated list of makers of all types of assistive devices ranging from wheelchairs to dressing aids; a compilation of foundations and funding organizations arranged by state; a list of resources for travelers with disabilities; the 2017 Disability Statistics Annual Report published by the Rehabilitation Research and Training Center on Disability Statistics and Demographics, illustrated with charts and graphics; directories of associations and publications categorized by disability, and much more.  And don't forget nearly every entry includes direct contact information and an accompanying website, thereby eliminating the need to rely on Google to point you in the right direction.

For reliable statistics, fully vetted directories of organizations and companies, or just figuring out where to start your search, consider visiting the 2^nd Floor of the Main Library, where a librarian is waiting to show you this helpful, time-saving resource guide for people with disabilities.
.

Baseball: An Illustrated History

Baseball: An Illustrated History
Publisher: New York : A.A. Knopf (1994)
ISBN: 9780679404590
Call #: REF 796.357 W258b

Baseball is the only sport that has the honor of being called "America`s pastime." Fans of the game will be impressed by the fascinating history in Baseball: An Illustrated History. A companion to Ken Burns` PBS television series, this reference book  goes beyond home run statistics and dug-out feuds. It tells a story of a game that influenced and has been influenced by the politics, business, and social customs of American life.

With over 500 photographs, many in full color, baseball aficionados and novices can immerse themselves in decades of baseball history. From when the rules of baseball were first drawn up in 1845 by Alexander Cartwright to Jackie Robinson`s major-league debut in 1947, from the 1981 player`s strike to the Dodgers` move from Brooklyn to Los Angeles, this book brings to life an essential component of American history.

To explore Baseball: An Illustrated History, visit the Sports & Performing Arts reference collection on the 3rd floor at the Main Library. Although this book is library-use only, you may take pictures of its photographs and stories. 

WooReads Adult Patron Book Reviews: Biography Mix

A lot of you WooReaders have been reviewing biographies lately, and so this week we're bringing you a selection of patron book reviews on just that. We've got a mix of biographies and autobiographies, modern stories and historical.Take a look and you'll likely find something that interests you.

Whether you're curling up with a biography or some other type of book, don't forget to log it and write a review in Beanstack. We love all your participation, and hope you'll continue with us through the winter to the spring!

Until next week, happy reading!

Five Days Gone: The Mystery of My Mother's Disappearance as a Child 
By Laura Cumming
Interesting true story about the disappearance of the author's mother as a child. Laura Cumming investigates her mother's life and memories to learn more about the family history and the secrets kept by a tiny village in England.

~Mary R.

Haben: The Deafblind Woman Who Conquered Harvard Law 
By Haben Girma 
I learned a lot about how current technological advances have opened many more doors to the deaf/blind community. Haben's story begins in childhood and progresses to her 20's completing law school. She very accurately describes the range of vision and hearing loss that people can experience, how it affects their daily ability to interact with others, and how they may have to adapt or have learn new methods of communicating as their condition changes over time, as hers did during college. I also learned about a country I'd never heard of - Eritrea - where here parents' immigrated from to the U.S. Enjoyable book!

~Linda J.

A Woman of No Importance: The Untold Story of the American Spy Who Helped Win World War II
By Sonia Purnell
This is a non-fiction about a woman, Virginia Hill, who was a fighter with the French Resistance during the Second World War. She was an American with only one leg who fought and organized the French and Allied Forces against the Nazi's. Well worth the time to read.

~Frances N.

Wicked River: The Mississippi When it Last Ran Wild 
By Lee Sandlin
Ever wonder what life on the Mississippi River was like? Well here's an eye opening look at the history of taming a wild river and its residents.

~Janet B.

Permanent Record 
By Edward Snowden 
Big Brother is watching you!

~Mary T.

Leonardo da Vinci: A Renaissance Master at 500 Years

The book's image of the Mona Lisa is so detailed
you can see small cracks in the paint.

Leonardo da Vinci, 1452-1519: The Complete Paintings and Drawings
Taschen
2007
ISBN: 978-3822838273
Call Number: REF 759.5 LEONARD ZOLINER 2007

In mid-October the Louvre Museum opened the largest-ever exhibition on Leonardo da Vinci in honor of the 500th anniversary of the artist’s death. The show was 10 years in the making, incorporates pieces on loan from other museums, and will display 11 of Leonardo’s paintings and more than 100 of his drawings. In line with this Parisian celebration and 500th anniversary, I’d like to bring your attention to one of our reference books on this Renaissance master.

Entitled Leonardo da Vinci, 1452-1519: The Complete Paintings and Drawings, this gorgeous art book was written by Frank Zollner and published by Taschen in 2007. The large size of the book allows you to view Leonardo’s work up-close and in detail. It features two-page spreads of paintings such as The Annunciation and The Last Supper, along with 663 illustrations of Leonardo’s drawings. The book is divided into several chapters, following Leonardo through the stages of his artistic development as well as his travels to different cities.

Though you might not make it to Paris to view The Louvre’s exhibition, I encourage you to stop by the library to view this book. If it inspires you to learn more about this Renaissance Master, we have several books about him for you to checkout, take home, and view more at your leisure. Here is a list of titles on the artist that you might enjoy. And remember, as Leonardo da Vinci once said, “Learning never exhausts the mind”.

A to Z of Native American Women

 A to Z of Native American Women

By Liz SonnebornFacts on File Inc.
1998ISBN: 9780816035809
Call #: REF 920.72089 S699a

A to Z of Native American Women by Liz Sonneborn is a must-read, true account of Native American history for anyone interested in Women Studies or Native American Studies. This reference work lays fiction to rest and presents readers with the reality of growing up female in a Native American environment. This resource contains in-depth biographical research about over one hundred Native American women, from the well-known to the little known; included are the first female chiefs, the first Native American trained as a physician, and famous figures like Sacagawea and Pocahontas (both of whom are widely portrayed as supporters of European colonization--this book dispels this and other popular fallacies).

This is one of many powerful reference works located in Worcester Public Library and will benefit anyone looking to gain more substantial knowledge about women, Native American women, Native American culture, and American History. You will not find this information readily available and as uniquely compiled through a Google search!

Learn more about this book here: https://tinyurl.com/y52xcevl or

find it at the Main Library on the 3rd floor.

Occupational Outlook Handbook 2020-2021

Occupational Outlook Handbook, 2020-2021 Edition
United States Department of Labor, Bureau of Labor Statistics
Bernan Press
ISBN:  9781641433945
Call #:  371.425 Occupati 2020
What do you want to be when you grow up?  A photogrammetrist? Geoscientist? Herpetologist? Librarian?

What do these occupations consist of? What do they pay? What type of education and training do they require?  To find the answers to these questions and learn more, take a look at this indispensable handbook.

As the federal government’s premier career guide, the Occupational Outlook Handbook, has been used by millions of people since the 1940s. This edition reflects the latest employment projections to 2028 that have been developed by the U.S. Bureau of Labor Statistics.  It includes information on the fastest-growing occupations, number of new jobs, and a summary of the highest-paying occupations.

The OOH is the nationally recognized source for career information. Especially designed to provide valuable up-to-date information, the Handbook is great for all individuals making decisions about their future including students about to graduate from high school or college, recent graduates, individuals returning to the workforce after an absence, or anyone looking for a career change.
Contains numerous occupations profiles and includes:

• Duties required by the occupation
• Work environment
• Education and training needed
• Median pay
• Important qualities for the job
• Licenses, certification, and registrations needed
• Contact information to learn more
• Job outlook

Special features include:

• Projections data
• Comprehensive appendix summarizing the occupations
• Employment projections
• Glossary of terms 
• Detailed index

Although the printed handbook is ideal for browsing and serendipitous discovery, an online version is also available:  OOH online

WooReads Adult Patron Book Reviews: Books You Loved!

Our WooReaders have been gushing about their recent reads. Enjoy our latest round of reviews on books that were too good to put down and put one on hold today!

Sign up for WooReads: Adult Reading Challenge (Beyond Summer) and share your reviews with us. Submit at least 3 reviews to be entered into our random drawings to win WPL swag!

The Temple Mount Code

By Charles Brokaw

Loved this book. Third book from this author. Full of adventure and likable characters. Recommend it.

~Miriam V.

A Place For Us

By Nicholas Gage

An absolute wonderful story about 5 children coming from Greece to their Father after their Mother is murdered in the Greek Revolution after the Second World War. They come to Worcester and how the son who is the youngest and the author negotiates the facts and emotions of his first tender years. It is a great read and I have spent several nights reading into the wee hours.

~Frances N. 

Three Wishes

By Barbara Delinsky

I loved the book. Barbara Delinsky really knows how to keep you reading. The last 20 pages I was in tears the whole time I was reading. I wish she would have had a better ending.

~Pam M. 

The Stone Circle

By Elly Griffiths

Elly Griffiths and her heroine Ruth Galloway never disappoint. Ruth is called to a evaluate ancient bones found in a archaeological site near the original Bronze Age circle that introduced Ruth to DCI Harry Nelson ten years ago. Close by, more recent skeleton is discovered. It is the remains of a teen who disappeared 2 decades ago. Harry's police team begins the process of figuring out who killed the girl while Harry himself tries to deal with a new baby in his increasingly complicated family.... And then a second child disappears. Complex characters, great setting and a mystery that will keep you guessing. Five stars!

~Mary R. 

Proof Of Heaven

By Eben Alexander. M.D.

I loved it. It was a great combination of Science and Spirituality. The poem at the end of the book is a fantastic gift for anyone who has lost someone near and dear. Read it today.

~Frances N.

A Stranger In The House

By Shari Lapena

Great story. Lots of twists that had me guessing right up to the end!

~Kathy M.

The Wedding Party

By Jasmine Guillory

I am truly obsessed with this series! I breezed through this one just as fast as I breezed through all of the others. Such a fun read. Easy and has some laugh out loud moments. I'm a fan of this author!

~Jessica M.

WooReads Adult Patron Book Reviews: Historical Fiction Edition

This week we're bringing you a selection of Historical Fiction Book Reviews, courtesy of our WooReads Patrons. From Hawaii to Norway, these books cover a wide swath of the globe. Do you want to immerse yourself in a distant time and place? Browse this list and see if one of these books is the one you've been waiting for.

If you want to join our WooReaders, and log your books and share reviews, you can do this on our Beanstack page. Share your love of reading and maybe win a Grand Prize Kindle Paperwhite in May!

Until next time, Happy Reading.

Moloka'i 
By Alan Brennert
Very poignant story about a 7 year who contracts Leprosy in Hawaii and her life when she is exiled to the Molaka'i Leper Colony.

~Jeanne C.

A Capitol Death 
By Lindsey Davis
Flavia Alba is tasked with solving a particularly nasty crime in Rome, 89 AD. The Emperor Domitian has returned from his military campaigns and wishes his people to greet him with a Triumph - a massive parade with live animals, captives, and lots of booty (much of it recycled from previous Triumphs). However, the much disliked manager of the celebration has fallen from a high cliff near the Forum. A witness reports that the victim was pushed. Flavia must sort it all out before the vindictive Emperor hears of it. Full of color and fascinating historical details, Flavia Alba is a delight.
 
~Mary R.

The Saboteur
By Andrew Gross
Wonderful book. Makes you feel like you were in Norway during WWII. Highly recommend this book.

~Miriam V.

A Fall of Marigolds 
By Susan Meissner 
A book club read. I enjoyed. It starts really sad about losses of people and lost dreams. Twists at the end, sweet, and surprising ending.

~Karen S.

Inland 
By Tea Obreht 
This is a very slow moving book with two plot lines that get difficult to follow sometime. The last hundred pages redeems the story and gives us a wonderful twist to bring some of the pieces together. I would not read it again on the other hand if some one likes the Southwest in the 1890s this would be a good choice.

~Frances N.

Healthy Living: Carb Control

If you're working on healthy eating habits, you NEED to come to our monthly nutrition classes with Judy Palken, Registered Dietitian. She offers clear, and easy-to-follow advice on a variety of health topics to help you improve the way you eat, and in turn, improve your health. Our next class is Healthy Holiday Eating on November 9 at 1pm in the Banx Room. Register HERE.

We hosted Judy on October 12th, for her Stay Healthy with Carb Control class. Here is the information and advice she presented on how to make carb control part of your daily diet.

Jean-François Millet, The Gleaners, 1857
Musée d'Orsay, Paris

Why Control Carbs?

Eating an excess of carbohydrates can contribute to:

• Weight gain
• Metabolic syndrome
• Diabetes
• Heart disease
• Non-alcoholic fatty liver diseases
• Inflammation

How Many Carbs Should I Eat?

According to Dietary Guidelines for Americans, the daily intake of carbohydrates should be 45-65% 

Below are 4 types of carbohydrate diets (information from Today's Dietitian November 2018)

• Very low-carbohydrate diet – 21-70 g per day   
• Ketogenic diet – < 50 g carb per day (sometimes 20-30 g carb per day). The body burns stored fat for energy, and ketone bodies are produced as a byproduct.
• Atkins Diet – 20-40 g net carbs per day (net carbs = total carbs minus fiber)
• Moderately low-carbohydrate diet – 30% - < 40% of calories as carbohydrate
• Moderate-carbohydrate diet – 40% - 65% of calories as carbohydrate 
• High-carbohydrate diet - > 65% of calories as carbohydrate 

   

Judy's Tips for Controlling Carbs  

• Measure out breakfast cereal
• Bagel – eat half, or scoop it out 
• To serve with spreads – cucumber rounds, carrots, celery, high fiber crackers   
• Spiralized veggies instead of regular pasta     
• Cook your own pasta sauce, or buy a low sugar variety  
• Choose a small potato, or a half of one  
• Ice cream – serving = ½ cup
• Choose high-quality carb sources – whole grain foods, legumes, fruits, vegetables  

Judy's Book Suggestion

The Hungry Girl Diet: Big Portions. Big Results., by Lisa Lillien offers ideas for low carb snacks, such as Baked Kale Chips, Easy Cheesy Noodles, Veggie Egg Mug, Deli Rolls, Feta-Stuffed Strawberries, and Upside-Down Cream Pie on pages 200 and 201.

How Many Carbs are in the Foods I Eat Everyday?

Frame of reference:  Table sugar – 1 teaspoon has 4 grams of carbohydrate  

Fruits and Vegetables

• Apple – medium - 25
• Orange – 17 g
• Banana – medium - 27
• Blueberries – ½ cup - 11
• Raisins – 2 Tbsp - 16
• Carrot – raw, 1 medium - 6
• Celery – 1 medium stalk – 1.2 
• Broccoli, raw, chopped, 1 cup – 6  
• Butternut squash, baked – ½ cup cubes – 10.8   
• Potato, white, with skin, baked - 1 medium – 36.5 
• Sweet potato, baked - 1 medium – 23.6  
• Corn, yellow, boiled – ½ cup – 15.6  

Protein

• Chicken – 3 oz - 0
• Egg, 1 large - 0.4 
• Peanut butter, smooth – 2 Tbsp – 7.1   

Grains

• Bread, whole wheat – 1 slice – 13.7  
• Post Shredded Wheat – 1 ¼ cup – 47 
• Brown rice – cooked, ½ cup - 23
• Spaghetti, ½ cup packed - 23
• Bagel –  small (3”) - 36   
• Bagel –  med (3.5-4”) – 55 
• Bagel –  large (4.5”) – 68.6  
• Muffin – Dunkin Donuts, Blueberry - 76
• Crackers – Ritz x5 – 10 
• Saltines (5 crackers) – 12   

Dairy

• Milk, 8 fl oz – 13
• Yogurt – plain, nonfat, 6 oz – 13.1 
• Yogurt – fruit, nonfat, 6 oz – 32.3

Dessert

• Cupcake, w/ buttercream frosting - 30
• Ice cream, chocolate - ½ cup – 18.6  
• Frozen yogurt, chocolate – 18.8   
• Gummy bears, x15 – 46 

Sugary Drinks

• Coke – 8 fl oz - 27
• Punch – 8 fl oz- 30
• Orange juice – 8 fl oz - 29

Sweeteners

• Table sugar – 1 Tbsp - 12
• Maple syrup – 1 Tbsp – 13.4
• Honey – 1 Tbsp – 17.3

Shortcuts for estimating carbs

• Bread – 15 g carb
• Fruit - 15 g carb  
• Non-starchy vegetable - 5 g carb    

Nutrient Analysis from: 

https://fdc.nal.usda.gov/

https://www.myfitnesspal.com/

https://www.sparkpeople.com/    

Information provided by Judy Palken, MNS, RD, LDN
Crystal Clear Nutrition jcpalken@gmail.com
Crystal Clear Nutrition Facebook page; request to join!