Monday, June 26, 2017

Where Am I?

Monday, June 26, 2017


Weight Today: 160.5 lbs
Weight Lost Past Week 0
Total Weight Loss: 66
Rate of Loss: 1.55/wk

Well, it has been 6 months since my last post. Where I have I been? Well, doing my Keto life style. I have also been coaching a number of people and have started Reversing Diabetes - British Columbia. I have been experimenting with new types of flours: nut, coconut, Carbalose, and oat fibre. I have to try experimenting with Isolate Whey Protein which also helps to give substance to your baked items. It has been an interesting journey but my health has been the most amazing. The benefits I have received far outweigh the need to have bread in my life. I am anxious to try bread using the oat fibre.

There is still so much to learn about this way of eating and there is much controversy and confusion. Why is that? Well, some do keto and LCHF to only lose weight. Their rules are quite different than if you are Insulin Resistant or have diabetes like I do. For us, the rules are quite stricter. For diabetics who eat this way we count TOTAL carbs and not NET carbs. Carbs mess with our insulin even when they are not digestible. Many find their blood glucose spikes and if trying to lose weight, the weight loss will stall. Also, many low carb and keto followers who are not diabetic, use many of the sugar substitutes and alcohol sugars. Again, test with your meter. Although they are said to not spike blood sugars, they can and will raise insulin levels. If insulin levels are up, you will not lose weight. In addition, although the are said to not raise glucose, they do for some people. I am one of them. So check your readings if you use them. Also, we stick to no more than 20 g of carbs per day. Non-diabetic may go to 50 or even 100.  Anything over 20 g of carbs for diabetics will tend to raise blood glucose readings and raise insulin resistance. For more than 20 years, I ate around 100 g of carbs per day (pretty low by the CDA and ADA recommendations) and gained weight despite only eating between 900- 1000 calories per day and exercising for 1 - 2 hours a day for 5 days per week. There is no safe levels of carbs for me. Cheating. That word. It was just a little cheat. Not very serious. Well, if you are not insulin resistant or diabetic, it might not mean much. I cheated a few times and paid a big price. A nugget potato one time, 1/2 slice of bread another, or eating some dried ribs that were lightly floured. Yep, that last one made me really sick. My insomnia was back, my reflux was horrible, I had diarrhea for 3 days and my blood glucose was in the 7's and stayed high for almost a week. I gained 6 pounds. It took a week for everything to settle back down. I learned my lesson. So cheat?? It doesn't fit into my scheme of things. The cost is too high.

I have made some out of this world muffins. My hubby loves them, and my professional baker friend loves them too. She said they are better than the regular ones. Bonus!! I will write about them in the upcoming days. 
Tonight for dinner I made a Lazy Cabbage Roll Casserole of my own making. It wasn't too bad.

Lazy Cabbage Roll Casserole (5 servings)

1.28 pounds of hamburger (that was what was in the pkg. You can use more or less, but the protein           count will change.1 pkg Mann's Power Blend (Sold with pkg's salad mix)
1 cup Alymer's Hot and Spicy canned Tomatoes
2 cloves garlic
2 tbsp Dill Weed|
2 ozs white vinegar
4 ounces beef, chicken, or bone brroth or water
Salt and pepper to taste

Brown hamburger. I did not drain as we need 80% of calories from fats. Add garlic and dill. Add veggies and tomatoes. Add vinegar and broth. Salt and pepper to taste. Cover for 15 minutes and then removed lid to allow liquid to cook down. Serve with a dollop of sour cream. I also added a tsp of bacon fat to my serving. It was pretty good.

Per Serving
Cals: 358.2  Fat 26.4g  Carbs 7.2 Protein 22.6

With the added bacon fat/butter and sour cream
Cals 530.2  Fat 42.4  Carbs 9.2  Protein 25.6

I do try to keep my carbs to 7g per meal, but as I did not have any carbs at all today, I felt this was okay. You can make the recipe 6 servings if you wish to have fewer carbs or eliminate the sour cream. 


Wednesday, October 19, 2016

Up and Down

Weight Today 200.5
 Weight Lost Past 7 days 2.5
Total Weight Loss: 15
Rate of Loss: 3.09/week
All the celebration over the past two days for being under 200 and today was an “UP” day and the 200’s are back!! I’m trying not to get bummed about it because it turns around again fairly quickly. I haven’t had the plateau’s like in my previous weight loss attempts where the plateaus would last for weeks, and even months. I watched some videos and did some reading on some Low Carb sites and it explains this phenomenom and it says your tape measure is a better indicator of weight loss than the scale. It has been shown that insulin resistant people like me are lacking in a number of nutrients because our body cannot absorb enough of them from the food we eat. When we start eating low carb, our body can now absorb these nutrients and starts making new body tissue instead of fat. These little gains are likely new tissue being formed. I will take their word on it as they are the experts. I’m just following the guidelines. I know that I did not eat 4500 calories yesterday, which would be what I needed to do in order to gain 1.5 pounds overnight. So the scale is no friend to anybody. It lies!

Tonight for dinner I decided to try “breading” my pork chops with pork rinds. I had read on one of the blogs that you can crush them to make a coating for chops, chicken, casseroles, etc. I used my Magic Bullet to crush them up and I must say they had a really funky odor that to me was quite off-putting. I seasoned them with a bunch of spices, like garlic, onion, steak seasoning, chili powder, etc. and mixed it up good. I beat an egg up and dipped the chops into the pork rind breading. I put them on a rack and baked them. The end result? I’m glad they were on a wire rack because the coating stuck. The taste? Meh, I wasn’t sold on it. It was just okay. I think it needed a lot more spice than what I put in. The second, I think they got ground too fine and next time I will just crush them and see how that goes.

Today’s Totals
Calories: 1189 Fat 101g; Carbs 16, Protein 58g
Percentages: Fat 75; Carbs 5%; Protein 19%

Tuesday, October 18, 2016

Still Celebrating

Weight Today 199
 Weight Lost Past 7 days 4.5
Total Weight Loss: 16.5
Rate of Loss: 3.5/week
I bought some whipping cream with a dash of vanilla in my ISI whipper. What a joy to have some whipped cream without any guilt. It was in celebration of dipping below 200 lbs. Still jumping up and down and gasping in disbelief. This is a wonderful milestone. Still not brave enough to stop counting calories.

For dinner I had a steak fried in butter with Steak Spices. I made a Horseradish Aoil which was really good. My husband even had some and he does not like horseradish. Not even a little bit, and he said he liked it! Twenty years together making the grossest faces at the thought of horseradish, and hey! He likes it! I used all I made on my steak, except for the little my hubby took. It can serve two, but the Nutrional info is for the entire amount as one serving. Gotta keep that fat content up!

Horseradish Aoili

1 tbsp mayo
1 tsp Dijon mustard
1 tsp horseradish
1 tsp chopped garlic (from jar of prechopped garlic. If adding fresh, maybe add less)
Mix together well and let sit for an hour (in fridge) before using.
I served it with a green bean salad with and oil and vinegar dressing. For my dessert I had some whipped cream. Yum!
Today’s TotalsCalories: 1054; Fat 88g; Carbs 13g, Protein 56g
Percentages: Fat 74; Carbs 5%; Protein 21%


Monday, October 17, 2016

Goodbye 200's

Weight Today: 199
Weight Lost Past: 7 days: 4.5
Total Weight Loss: 16.5
Rate of Loss: 3.61/week
OMG!! Can I say happy dance?  I’m in the 100’s!! Holy Hannah it has been years since I have been here, and truth be told; I never thought I’d see those numbers again. Since I added the bulletproof coffee, my scale has been plummeting. I know it can’t continue at this rate, but for now; I am ecstatic.
Yesterday I was reading some of Butter Bob’s blogs. He is quite articulate on the biological and plysical properties of your body and how it process foods, especially when you are insulin resistance. One of his most interesting and helpful blogs is called “That Lying, Cheating, Dream Crushing Scale”. It helped me to understand why it appeared that my weight was not moving for 6 days. Even though it seemed like I was not losing weight, I could see that my belly was changing, so I was confused. I thought my scale was malfunctioning. I’m glad I didn’t quit, because even though I was not losing weight, I was still losing fat and that, my friends; is the purpose of a LCHF diet. While the scale had stopped moving, I was creating new body tissue and that weighs something. So the bottom line is ditch the scale, and get a tape measure instead. Watch the video. He explains it so much better than I can.

Today I started my day again with my bulletproof coffee. Boy, I think I have fallen in love with it. Lunch was again salamis and cheese. What can I say? I love that too! Dinner was a soup I threw together with stuff I had in the fridge. It was great! And hubs liked it too! Winner!

Creamy Cheddar Asparagus Bacon Brussel Sprout Soup (3-4 servings, nutritional data for 3 servings)

8 oz asapargus
1 stalk celery
2.5 ounces of Brussel Sprouts
½ tsp thyme
½ tsp chili
3 cloves chopped, smashed garlic
1 giant tablespoon dried onion
½ cup 18% cream
1 box Campbells No Salt Chicken Broth
4 ounces shredded cheddar cheese
½ lb bacon – 2 slices finely chopped

Chop tops from asparagus and put aside. Chop bottoms and the celery and add to stock. Finely chop bacon (reserving 2 slices for later) and add to pot. Heat until vegetables are soft and bacon is cooked. Use blender or emulsifier to blend all ingredients. Add asparagus tips and brussels sprouts which have been cut into quarters. Cook for about 5 minutes. While the soup is cooking, crisp up the two slices in the microwave, then crush into crumbs. When asparagus tips are done, add the cream and cheese. Stir until everything is incorporated. Put into bowls and sprinkle bacon bits on top. It makes 3 generous servings of 386 calories.


Today’s Totals
Calories: Fat 84g; Carbs 14g, Protein 40g
Percentages: Fat 78%; Carbs 6%; Protein 16%


Sunday, October 16, 2016

So Close!

Weight Today 200.5
 Weight Lost Past 7 days 3.5
Total Weight Loss: 15
Rate of Loss: 3.39/week
I’ve been reading how coconut oil can help in your week loss and that it can help accelerate it. After my six day stall I was starting to get really bummed so went out and bought a jar of it. I have decided to start my morning routine with a cup of Bullet Proof Coffee. It actually doesn’t taste bad and I like it much more than the Glucerna drinks I had in the beginning. Besides, they had far too many carbs to be on Ketogenic diet.

Bulletproof Coffee

12 ounces of Coffee
1 Tbsp of Coconut Oil
1 oz of full cream
Optional: I added 2 equal tablets

Put in a blender and blend until the oil is emulsified. It created a nice foam on top of my java as well.

Calories 189: Fat 21g; Carbs 1g; Protein 1g
Percentages: Fat 96; Carbs 2%; Protein 2%
This looks like a really easy way to up the fat percentage of my diet and it tasted pretty good too.
I have read a lot about people on a low carb diet suffering from insomnia. I find that quite interesting because I have had the exact opposite. I have also read that diabetics with fluctuating blood sugars at night will HAVE insomnia. That might explain my 20 years battle with insomnia, but according to all the articles I have read, it seems to indicate that low carb diets also contribute to insomnia. I don’t know what it is, but the moment I cut my carbs I slept. I go to bed and fall asleep. For twenty plus years I have tried everything, and I mean everything! Cutting out caffeine, exercising, not exercising, turning off the TV and electronics, making the room dark, with no light, drinking milk, eating turkey, melatonin, meditation, visualization, counting, flexing and relaxing muscles, sleep machines, rain drops, white noise and every other color of noise, soft music, sleep music, brain wave music, ASMR, sleeping pills, and lastly, marijuana. Can you believe that sleeping pills do not put me to sleep? My dentist could not put me out with conscious sedation. I know you don’t go out, but it didn’t work. Marijuana worked but I did not want to be using it. I would end up going 3 – 4 days without sleep and would be almost deliriously psychotic and would end up in Emergency half out of my mind. The nurses would always look at my poor long-suffering husband and say, “This poor woman needs to sleep!” For a time, they prescribed off-label Seroquel for me. It worked, but it took forever to fall asleep, and when I did I’d sleep until 12 or 1 in the afternoon. I’d be dopey for the rest of the day. Also, it came with some nasty side effects, one of them being sudden death from something called Long QT Syndrome. I was willing to die, in order to sleep. Another side effect was weight gain, and yes I gained. Can you imagine my absolute shock and amazement at sleeping? I have no explanation for it, but except for one night I have gone to bed and slept like a normal person ever since September 14. An absolute miracle and a very welcome one at that! A number of possibilities such as gluten sensitivity (I have given up carbs), blood sugar imbalances (already mentioned), elevated cortisol (usually from stress, of which I have had an abundance), Imbalanced neurotransmitters (cause problems with many things such as adrenaline, which I have trouble with due to PTSD), and apnea (which I still have), are described in this article.  The ones that stand out are the gluten sensitivity, and blood sugars since I have eliminated gluten and thereby also have brought my blood sugars into normal ranges. This following article speaks on Gluten and Sleep and mentions non-celiac gluten sensitivity being a possible culprit and I believe it applies to me. Whatever the reason, like I said; I no longer have insomnia. Hallelujah!
Today’s Stats
Calories: 911, Fat 76g, Carbs 16g, Protein 52g
Percentages: Fat 71%; Carbs 7%; Protein 22%

Saturday, October 15, 2016

Moving the Right Direction

Weight Today. 201.5 Weight Lost Past 7 days: 3.5 Total Weight Loss: 14
Turning cartwheels at the big jump down today. I tested my ketones before I weighed myself and they were low which puzzled me since my diet was 75% fat yesterday. A lot is just not making sense to me, but at least the direction is good again. Hurray!
What did I eat yesterday? Hmmm. . . . For breakie I had 2 ounces of whipped cream with ½ ounce of frozen raspberries all whipped up in to yummy goodness and my coffee with full cream. I licked my bowl.

CaloriesFat 25g; Carbs 7g, Protein 14g
Percentages: Fat 73%; Carbs 9%, Protein: 18%
Lunch consisted of my favourite foods to munch on, some pepper sausage, extra old chest, and some olives. Nothing spectacular but after denying myself these foods for so long in the mistaken belief that fat was bad, they taste heavenly.

For dinner, instead of mac and cheese; I made cauliflower and cheese. The cheese sauce was made with full cream, butter, mozzarella cheese, and a generous spoon of Keen’s mustard. On the side a spicy Hot Italian Bratwurst and some tomatoes. It met with hubby’s approval so success. He said, “”Oh, this is so good!” And this is coming from a man who does not like or eat his vegetables, and is not a fan of sausage!
Tomorrow is a cook free day. I have leftover chili, and cauliflower faux mac ‘n cheese. I love those days.
Totals for the day
Calories: 1078; Fat: 91g; Carbs 25g; Protein: 47g
Percentages: Fat 74%; Carbs 9%; Protein 17%



Friday, October 14, 2016

One Month and 12 Pounds Gone!

Weight Today. 204 Weight Lost Past 7 days: 2 Total Weight Loss: 12
Definitely bummed! I keep reading that I should quit counting calories and only count carbs. Last night I was feeling a little peckish and decided to have a no carb snack. I had 4 slices of dried sausage, about ¾ ounce of cheese and 4 olives. Today my weight is up. I only went 300 calories over my average weight! What am I doing wrong!!

Today is the start of month 2. When I started I created a goal of losing 25 lbs by the end of the year. I am still ahead of that goal, but so frustrated that I weigh the same as I did 6 days ago. I did go down to 202.5 but it has come up, gone done, come up. I will try to stay positive.

Why is my weight stagnant for past 6 days?
Here is the breakdown of my Fat, Protein, and Carbs so far for this month. As far as anything I know about low carb, I am doing everything right. Why haven’t I budged?

I have even lowered my protein from an average of 70g to 50g, so why doesn't it move?
Today I went shopping and purchased Bratwurst, Genoa, and Pepper sausages. Things I have avoided for years because I had believed fat was bad. In addition, 3 bags of crispy Pork Rinds. No, not to eat like potato chips, but to grind into crumbs and use for breading chops or chicken, and for toppings on casseroles. I also purchase the full coffee cream, and a container of whipping cream. OMG!! I love whipped cream and I’m so excited to not have it crossed off my list any longer. In addition, some more spices for my new recipes. I think I will have to spend a few hours reorganizing my spice cupboard.
Breakfast today was just a few slices of crispy fried bacon. I still have trouble eating breakfast after not doing so for 40+ years. Anyway, it was good for the fat content. Lunch was finger foods. Salamis, extra old cheddar cheese, olives. MMMMmmmm…I was in former no-no heaven! It all tastes so good.

There are so many reports and studies now that indicate that fat is no longer considered bad for you. See
An article from JAMA reported in Time Magazine 
So throw away your tubs of Becel. It’s been lies. Eat your butter and your bacon. It’s good for you.
For dinner I made beanless chili. I just threw some lean hamburger in a pan, added some tomato sauce which was low on carbs, a hot ‘n spicy chili mix, some garlic, fresh chopped mushrooms, and 2 tablespoons of sour cream that was all that remained in the carton. Nothing fancy at all, but it was perfect for this chilly, rainy day. I served it with some grated cheddar cheese. It filled the spot and tasted good.

So I enter my second month of low carb eating. How exciting. I will be excited to see what my bloodwork will show in 2 more months.