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.




Thursday, October 13, 2016

Goodbye GERD

Weight Today. 203 Weight Lost Past 7 days: 2.5 Total Weight Loss: 12.5
I seem to be on a stall. Discouraging, but I have been losing an average of 3.7 pounds a week, so not surprising that is has slowed. I don’t think anyone can keep losing at that rate for an extended period of time. I feel like having a sandwich, but I won’t.

Reminder to myself!
29 days on a Low Carb High Fat Diet and I notice my reflux is pretty much gone. I haven’t taken my Nexium in the past two weeks. Did I have reflux because of my diet or because of my diabetes which said to affect the entire GI tract. There is also something called gastroparesis which is a condition which slows the emptying of the stomach, and at night results in reflux. A common condition in diabetics. So what made it go away? I don’t know for sure but I believe it is the diet. High blood sugars can damage the vagus nerve which controls the muscles that make the stomach work. Carbs cause your blood sugar to spike, so therefore; it makes perfect sense that if your blood sugar is kept where it should be, then your vagus nerves will work as they should. Whatever the reason I am so thrilled that that horrid reflux is pretty much gone. There is nothing worse than waking up and choking on pure stomach acid that burns like fire. Or worse, aspirating it and choking and choking and choking with the most intense burning. It is wonderful to lay flat in bed and not have to sleep in an almost upright position. I am finding many positives of eating in this manner.
No cooking today! I have leftovers from yesterday. One of the benefits for me, is using my leftovers. In my old way of eating, often the leftovers would get chucked, because it was so much easier to throw in a pizza, or make a sandwich in order not to have to eat the leftovers. Cooking and eating healthier takes a little more time, so now I look forward to a leftover day. Weird huh? Maybe it is because the food tastes so much better with the butters, creams, and cheeses. Whatever it is, I am glad that I don’t have to cook today. Hubby is going out so it’s just me. I was just thinking that a can of tuna was never enough to feed two people before. I’d use one can and make two sammies. Both for me. Those 4 slices of bread had at least 60g of carbs. That is 2 days worth of carbs for me now, and it comes from processed grains, and not healthy veggies. That seems insane to me now, and it is. Yet the CDA and ADA still recommends grains in their diabetic diets. As Dr. Richard Bernstein says, it is killing diabetics to eat this way. It ensures that our diabetes will progress and get worse. It confirms that diabetes can be a death sentence, but if we cut the carbs, we can reverse that dire sentence. We have been so deceived and lied to. England and Sweden  are among the countries that are changing their recommendations for diabetics to Low Carb High Fat, and I’m sure others will follow. There are so many new medical studies that confirm this. Dr. Trudi Deakin, a nutrionist has an excellent article on this eating lifestyle and her diet consists of 82% Fat per day, and she is healthy! The only reason NOT to follow it is so the drug companies can make more money on insulin, drugs, needles, and testing equipment. I don’t care about them, I care about me and my health and longevity and you should too. Rant over.
Today’s Breakdown
Fat: 75g; Carbs 26g; Protein 61g
Percentages: Fat 66%; Carbs 9%; Protein 25%

It looks good for weight loss and controlling blood sugars. I’ll keep plodding and hope the needle moves tomorrow.

Wednesday, October 12, 2016

Fats Up, Carbs Down


Weight Today. 203 Weight Lost Past 7 days: 4.5 Total Weight Loss: 12.5

I am really amazed at how my body is changing, and so quickly. There are testimonials all over the internet about the success of Low Carb High Fat diets and it looks like I may join their ranks. I feel satisfied with the amount of food I eat and I am not hungry and hour or two later. I find that I may put a portion of food on my plate and then when I look at it, decide it is really too much for the level of hunger I feel, and put some back. This has never happened before in the entire history of my dieting. In fact, many left me so hungry I would have ate the plate had it been edible!
I woke up early today (7 am) and hopped out of bed ready to face my day. I started by frying two eggs in butter, adding an ounce of cheddar cheese to melt into gooey goodness and finished with a tablespoon of medium hot salsa on top. Of course I had my cup of java with the half and half cream which will soon be replaced with the full version. I need to make a shopping list of my new spices.

For lunch I made tuna cakes for the first time in my life. I have only ever had tuna in sandwiches and salad before. I used Leeann Teagno’s recipe “Crispy Tuna Cakes with Spicy Dijon Aioli” for my inspiration. I had to modify it as I didn’t have all the ingredients she used. I did not use the pork rinds as none were in my cupboard. I only had the small cans of tuna so I cut everything in half. I didn’t know how to cut an egg in half and was out of egg white so I used a tablespoon of cream instead. No onions in the house as Dr. Bernstein said to use them only in tiny amounts if you are diabetic so I used ¼ tsp. of onion powder. Did not have parsley or tarragon so I omitted them and I fried in butter. For the aoli I substituted rice wine vinegar for the apple cider vinegar and it tasted quite fine. It made two good sized patties, so I have lunch for tomorrow in the fridge. They did want to stick and fall apart, so maybe next time I will use some egg white, or add some coconut flour to the mix. I served it on a bed of lettuce and shredded cucumbers. Deee-lish!

Even though there are two here, hubby and I had one each.
One Patty, half the aoli, and the salad
Calories 289; Fat 21g, Carbs 7, Protein 17g
Percentages: Fat 66%, Carbs 9%, Protein 24%
I spent some time looking for low carb ideas for thickeners and came across Carbquik Baking Mix. . The link is to the Canadian site as I live in Canada, but it is also available on the US site. It looks promising with only 2 g of carbs in 1/3 cup. The reviews are also good. I can’t wait to try some biscuits or dumplings! There are moments when I would like something to sop up the sauce on my plate. I really could have used a biscuit when I made my beanless chili last week. I have placed my order and now the anticipation of its arrival.
I was not in the cooking mood come dinner tonight, but gone are the old days of throwing on some KD, or making pasta. I had some stir fried beef strips thawed out so I put some butter in a pan and fried them up, added some garlic and mushrooms, sour cream and some cheese. A rather quick and easy stroganoff and it tasted great. Next time I would add some onions or onion powder and maybe some cayenne or paprika, but all in all it was good.

How have I done today?
Calories: 1126 - more than a hundred over my usual
Fat 83g; Carbs 27g; Protein 69
Fat 66%; Carbs 9%; Protein 26%

I would say it’s a successful day. I got my fats over 60% and my carbs are under 30g. Hurray. I should be in a strong ketosis state.

Tuesday, October 11, 2016

My Pants Are Heading South This Winter!


Weight Today. 203.5 Weight Lost Past 7 days: 3.5 Total Weight Loss: 12

It’s another one of those “gain” days. It seems to happen every 3rd or 4th day, and then it plummets. It is apparently very normal and everything I’ve read admonishes us to to NOT get discouraged. If your KetoStick is purple, you are burning fat cells. The gain can be due to having more salt the day before and/or retaining some water. If you keep going up, then that is different. The solution is to up your fats, and cut back on protein. So far I have not had to do this.
HAHAHA! Yes, it is true! I’ve been hitching them up for the past two days as they keep falling down. To me it is interesting for one main reason. The last time I lost any significant weight it was 17 pounds. I took my measurements weekly. I measured my thighs, my hips, my waist, my bust, upper arm, and neck. The places I lost the most inches were in order: neck, bust, and thighs. I lost 1 inch on my hips, nothing on my belly. We made many a joke about my 3” neck loss. I was so disappointed. So, since I hit the 10 pound weight loss mark, I started to notice my pants were slipping down and I was hitching them up. I came across this video today which explains why I couldn’t lose belly fat, and why I am losing it know. I can vouch that it works. As soon as I put the fats up, or butter on the plate, my pounds just started to melt off. The title is hilarious and was the inspiration for my title today. “Butter Makes Your Pants Fall Off”. 
This morning my breakfast consisted of bacon fried up crispy in the microwave, eggs scrambled with butter and mushrooms, with melted cheddar cheese on top, and coffee with half and half cream. When the half and half is gone, I’m going full cream ahead!

Breakfast Calories: 299; Fat 186; carbs 20; Protein 93
Grams: Fat 21, Carbs 5, Protein 22
Percentages: Fat 62%; Carbs 7%; Protein 31%

Look like I’m on track for 60 – 70 Percent of calories being from fat.

One of the things I have had for some time is dry, cracking skin around my heels and callouses on my feet. I’ve soaked and oiled and filed.  In reading Dr. Bernstein’s book, I was surprised to discover that this too can be a sign of diabetes and/or insulin problems. Really? Huh? Well, that was news to me. It is because the nerves that control oil and moisture no longer work. You may even notice patches of scaly skin on other parts of your body, and guess what? I have! Don’t take my word for it, you can read about it on the American Diabetes Association page. And all the time I thought it was what happened when people got to me age. In the 3.5 weeks I have been following the diet, my dry heels have almost completely healed up. They are almost as soft as baby’s bottom. Not quite; but almost. I have pretty feet again. No more embarrassment wearing sandals. Just watch me next summer!
Lunch was a salmon filet, with a butter sauce with spices, and a cucumber slaw with oil, mayonnaise, sour cream, and spices. The fat is a little low so must get it up!!


A little dab of butter melting on top of the salmon


Lunch Calories: 291
Grams: Fat 15g, Protein 25g, Carbs 3g
Percentage: Fat 46%, Protein 45%, Carbs 45%

Dinner was the rest of the Pork and Shrimp Stir Fry from last night. I added more green salsa, cream and butter and served it with a seasoned green bean salad with an oil and vinegar dressing.  My totals for the whole day:

Calories: 907, Fat 60g, Carbs 21g, Protein 71g
Percentages: Fat 58%; Carbs 9%, Protein 33%

Hurray! I got my carbs under 30 at last. I think I can tweak a little more by cutting the protein lower and upping the fats. Still, I’m on track. I’m low on calories yet so may have some blanched almonds or some cheese for an evening snack.

I’m hoping some experts will find my blog and comment, and provide advice, encouragement, or their words of wisdom. 

Monday, October 10, 2016

Carb Dreams

Weight loss: 1.5 lb Weight Loss This Week 4 lbs. Total Weight Loss: 13 lbs
So, last night I had carb eating dreams. HAHAHA! Just like the drinking dreams I used to have when I quit drinking back in 1989 but that’s another story. Yes, I dreamt I was at a lunch counter for lunch. It was one of those places where you slide your tray down the line and pick up what you want. Guess what I picked up? A hot dog in a bun, AND a toasted bacon and tomato sandwich. I woke up almost in a cold sweat and thought, “What they heck?”. I fell back asleep and went through the same line up and picked up the same items again, but this time, I got to eat them. What is really weird is that in my real live walk around every day sort of life, I would NEVER eat a hot dog. I don’t like weiners. YUCK! The bacon and tomato sandwich I get, but a hotdog? Come on dream brain, you can do better than that! If I have to dream carbs, make it pyroghies, borscht with its list of no’s like beets, carrots, pea, beans, or cabbage rolls stuffed with rice and meat, or dishes or pasta, or lasagna. Well, at least it was just a dream and that weiner did not actually pass my lips, nor the carbs, and I’m still on track.
 I have been surfing the net looking for low carb recipes and Holy Dinah there are a lot! Best of all they are not that difficult and most use ingredients that you have around the house. What you will need to do is buy some low carb friendly flours like coconut, soy, or almond flours. I have purchased the coconut and almond flours but haven’t really used them yet. I did try the coconut flour to thicken a sauce but it didn’t work so well. It thickened after it cooled and not when the sauce was hot. Perhaps I needed more but I was reluctant since I was still in my old habit of counting calories as opposed to counting carbs. I have to work on changing that way of thinking. I have been reluctant to try the soy flour as my forays into soy milk didn’t go so well and I really didn’t like it or tofu, after my pathetic attempts to incorporate it into my diet. Some people reviewing the soy flour says it has an aftertaste they didn’t like. I will try it at some point so I can give it a fair evaluation. Also, Xanthum Gum for thickening sauces is also recommend but with some caution. Guess it takes a little trial and error as adding to much makes a gelatinous goo, and too little won’t thicken.  I will get some next month. But heck, why is this stuff so expensive! Yet I am getting used to sauces made with butter and cream and I think I like them almost as much as my gravies I thought I would miss, so perhaps it won’t be that much of an issue.
I will have to restock or reinvent my spice cabinet as I use more than I ever have in the past. Some that I thought I didn’t like, I actually do. It seems that the butters really make the flavors pop and open up a new flavor experience. I have a whole new and tasty world to discover as my palate evolves.
I went to the store and bought some KetoSticks to test my urine for ketones. They cost $7.50 for a box of 50. Not too pricey. They would confirm whether or not I am eating properly (the right ratios of fat, protein, and carbs) to go into ketosis, which means my body is burning my stored fat for energy. So in essence, you pee on the stick, or dip it in urine you have collected, and wait 15 seconds. YES! It was positive at 60 mg. Not the highest which is 80 mg, but second. Hurray! Bye-bye fat cells! Hope I never see you again. It has NOT been fun knowin’ ya. You were like a guest that came for dinner and would not go away. You can read all about this process on the Diet Doctor’s Ketogenic Low Carb Diet page. https://www.dietdoctor.com/low-carb/keto

It's an easy day in the kitchen today. I had the leftover soup from yesterday with 3 slices of old fashioned ham. The soup was even better second time around. Dinner was a “fly by the seat of my pants” meal. No recipe, but I used the leftover pork steak from last night which weighed 6.5 ounces and the left over sauce. I sliced the pork thin, cooked up some cauliflower, added 3 ounces of shrimp and a sundried tomato and fried it up like a stir-fry. I served it with a side tossed salad made with a leaf and half of Romaine, and 3/4 to 1 ounce of celery, tomotoes, and cucumbres with the oil and vinegar with oil and vinegar dressing. Oh it was so good. The stir-fry was big enough for 3 servings, so I have on serving left over for tomorrow. 
My versions of a Surf n Turf Pork. I used the left over pork from yesterday
(3.75 oz.), sliced thinly, 1.5 oz shrimp, some sundried tomatoes, 3.5 oz precooked
cauliflower, and tossed with the leftover Creamy Green Salsa Lemon
Cilantro Sauce from yesterday. A small green salad on the side.
Hubby pronounced it good! 
Calories per serving for the whole plate: 315, Fat 17g, Carbs, 8
Percentages: Fat 55%; Protein 31%; Carbs 13%

Not bad, but my fats should be up around 60 - 70%. Nevertheless, I think I am doing well and I will take a bow for today. We shall see what the scales show tomorrow!

Sunday, October 9, 2016

Fats Up Results In Fat Down

I'm still at 204 today but not surprising as I had such a big drop yesterday.

I had only lost 1.5 last week and wondered if I had plateaued after losing an avg. of 3.5 lbs. a week for the previous weeks. After some more reading I realized that I was sabotaging myself. The low fat myth had really become a way of living, and subconscious thinking. I have been buying the low fat and lean meats. In addition, I was only putting vinegar (I love rice wine vinegar) and spices on my salads, no oils. Got to keep those fats down!  Uh huh! It seems if you want to go in to ketosis you must have at least 60% of your calories coming from fat. Your body will burn the fat and fat cells for fuel as it has very few carbs to convert to sugar and burn for energy. Fat that you consume can never be converted to sugar by your body. Protein will make sugar in an inefficient process called gluconeogenesis, but much less than carbs.  I have been trying to keep carbs below 50g a day, but apparently 30 is better. The rest of the calories are from protein. So two days ago I upped my fats, lowered my carbs and yesterday it showed with a 2 lb. drop overnight, which is more than I lost for the previous 7 days!

So as you know by now this is all pretty new to me and I’m still learning. I thought food would be soooooo boring! But, as I have discovered, it is not! In fact it tastes better than the many other recipes I have made over the years. So far, so good. My lunch today was yummy! Oh my goodness! My husband kept exclaiming with each spoonful, “Oh, it’s good!” and he is not a fan of soups. It’s my own recipe adapted from a number of recipes that I found on the net. It has a fair amount of salt, as the chicken broth I had in the cupboard had a lot. In the future I will look for lower sodium broths or I will make my own. Also, I only had half and half cream on hand, but next time I will use full cream.

I'd already started to eat it and realized I had forgotten to take
a photo!. It was topped with yummy cheese and crispy bacon.

Kicked up Cheesy Bacon Cauliflower Soup

1 Knorr’s Homestyle Chicken Boullion Container
3.5 cups water
7 oz raw cauliflower flowerets (add more or less to your liking. I just used what I had on hand)
1 stalk celery
2 brussel sprouts for a nice color (besides they are high in Vitamin C and Vitamin K)
4 slices of bacon. My weight after cooking them was .7 ounce
3.6 oz. cheddar (I wanted 4, but that was all that was in the bag)
½ tsp onion powder
1 tsp. Oregano
1 tsp. red pepper flakes (for the kick, add more or less as you like)
1 tsp. chopped garlic
I ounce mozzarella for topping.

Cut up the cauliflower and celery and blend with the water in your blender. I used my Magic Bullet. Add to pan with the container of bouillon. Add the spices. Let cook for about 10 minutes. While cooking, fry up the bacon, chop up the Brussel sprouts, and grate the cheese.

Add the cream, cheese, Brussel sprouts and half the bacon. Cook for another 5 minutes.

Dish into serving bowl and garnish with one ounce of mozzarella cheese and the rest of the bacon. It makes 4 servings.

Calories per serving 301, Fat 22.2, Carb 8.44 with 2.32 being dietary fibre, Protein 18.8
Percentages: Fat 64%, Protein 25%, Carbs 11% 
I find it fascinating that when you go Low Carb, that your body will start burning your stored fat for it’s energy. I absolutely notice the difference in my abdomen. It started with a dent that started on my sides and has gone clear across my abdomen with noticeable shrinking. I am still too embarrassed to take my measurements as I don’t want to know what my abdomen measures. On the other hand, my belly has dropped and I have this flappy apron thing happening. I am hoping that this too will vanish with the fat. Hubby and I bowled together yesterday and when we got home he said to me, “I don’t mean this in a bad way or anything, but I noticed that your clothes are a little baggy.” HAHA! Take it in a bad way?!?!  I am thrilled that it is even noticeable to others.
I don’t exercise a whole lot. I bowl on Fridays. I sort of try to walk for minimum of 20 minutes a day, but I am definitely a fair weather walker and it’s the rainy season now. Cold and damp is not something that my arthritis takes kindly too. I have a stool that I do step ups on. I try to do 3 sets of 20 each day.  Try, because I broke my kneecap in January and tore the ACL in my other knee in April. Too many steps and it my knees complain bitterly. On the plus side, I do have more energy, so my bed gets made and I clean the house more, so more activity equals more calories being burned. I will just keep plodding along at the pace I can handle. I have no desire to be an athlete and won’t pretend otherwise. My idea of exercise is wielding a crochet hook or a set of knitting needles for two hours.

For dinner I made the best sauce ever to have with my pork chops. I used this recipe as my inspiration.

Creamy Green Salsa Lemon Cilantro Sauce (5 servings of 1.5 to 2 tbsps)

5 pork steaks about 4 ounces each
¼ tsp salt
¼ tsp pepper
1 Tbsp olive oil
1 cup chicken broth (I used homemade from my freezer)
1 Tbsp Lemon Juice
1 Tbsp dried onion flakes
1 Tbsp cilantro
½ tsp red pepper flakes
1 Tbsp Green Salsa
1 Tbsp sour cream
3 Tbsps half and half (I would use whole cream but it is what I had in the fridge)

Fry the pork chops in an oven safe pan until they are browned on both sides. Remove to a dish and add the rest of the ingredients to the pan. Simmer until sauce is reduced by half. Re-add the pork steaks and place in the oven for 15 – 20 minutes until done.
Calories per serving (sauce only) 78, Fat 7.64, Carb 1.73 with .161 being dietary fibre, Protein 1,28
Percentages: Fat 84%, Protein 7%, Carbs 9%

With the Pork Steak (4 oz)
Calories per serving 278, Fat 17.2, Carb 1.73 with .161 being dietary fibre, Protein 28.2
Percentages: Fat 57%, Protein 41%, Carbs 2%

I served it with Brussel sprouts topped with crispy bacon, and a side green salad with cucumbers, celery, and tomatoes with oil and vinegar dressing. 

It was so good I wanted to lick my plate! I should
have made sure a couple cherry tomatoes were 

positioned on top of the salad. It looks very green!

Saturday, October 8, 2016

Dieting Yo-Yo or Rising Like a Hot Air Balloon


Today my weight is 204 lbs. Down 2 pounds from yesterday.

In my younger days, my youth and adulthood, up to the age of 40; I was skinny. I got called Annie which was apparently a way of letting me know (in case I already didn’t) that I looked anorexic. My weight ranged between 112 – 118 and never budged. Except when I was pregnant. Yes, that was an ordeal as I am one of those unfortunate people who had hyperemesis gravidarum which just means that you throw up. A lot. All the time. For the entire 9 months. With my first child I was hospitalized during the third month of my pregnancy for malnutrition. I had gone down to 105 lbs. on my then 5 ft 8.5 in frame. That ½ inch was important to me back then. I loved being tall. The day I gave birth, my weight after the delivery was lighter than when I got pregnant.

That was my life. I had a harder time putting on weight than losing it. I would weigh myself before bed and then again in the morning and sometimes there was 5 pound difference. How is it possible that one can lose 5 lbs overnight? I don’t know. It just happened. People were pointing out that I “needed to eat”. Uh, Duh? I loved mashed potatoes and gravy. I loved anything that had whipped cream. I never worried about eating it, yet the scales never budged. Pizzas, hamburgers, pyroghy’s, cabbage rolls, pasta, everything. My needle on the scale was glued in place. A pretty solid 115 to 117. Someone said beer, or was it stout, or ale; I can’t remember; would also fatten me up. Well, that didn’t work either and I had developed a pretty nasty addiction to alcohol which I beat in 1989. Nary a drop since then. Now it sounds like I was eating unhealthy but in fact I wasn’t. I just didn’t worry about what I ate. I just ate. Then I hit 40.

When I was in my forties some things happened. I had a medical condition in which I had to go on steroid medications on two occasions. They were very short times but they affected my weight in a big way. The first time I went on them was for 3 months and I went from my very reliable glued to scale weight of 117 to over 140. The heaviest I had ever been, even when preggers. I had to work like hell to get down to 130 and I could not get it any lower. I exercised, jogged, rode bicycles, swam, lifted weights and did weight and circuit training. The needle on the scale barely moved. I walked 3 – 5 miles every day and then as a desperate last resort went on a starvation diet which allowed me to lose 8 lbs. It came back all at once after a night of pizza. No, I did not eat 24,000 calories of pizza either. I ate what most prudent people would have ate. I could not understand it. Over a period of 20 years I gained 107 pounds. That is about 4 pounds a year. Not much when you put it like that, but when you cannot take it off, it adds up.

I went to doctors and they gave me the calories in and calories out spiel, although I had been weighing and tracking and recording every morsel of food I put in my mouth. I had it documented. They accused me of being dishonest. One doctor who was so extremely obese himself that he resembled Jabba the Hut; rudely said “Push the plate away from your face!”. I was humiliated. To make it even worse, I was only 150 lbs at that time. Nothing made sense or added up.

Then I found Dr. Bernstein. He explains it so well. Insulin is a fat hormone and it makes fat. It takes the sugar from your food and the sugar in carbs to burn it for energy and store the excess. Because I was insulin resistant. My cells were resistant to insulin, so then my liver got involved with helping out. After a meal, like pasta, more people’s blood glucose levels would go up before the body started to burn the glucose or turn it body fat. In me, my blood glucose would have gone up and stayed that way for a long because my body could not burn it efficiently and thus created more fat cells. The more fat cells you have, the more insulin you need, the more you need, the more the body makes and in my case couldn’t use, and the fatter you get. Especially around the middle where mine is. It was a vicious cycle and one that even the doctors did not diagnose until finally one listened to me.

The current recommendations by the ADA and the CDA to eat carbs is a death sentence for diabetics. It will make you sick! As diabetics, carbs are out enemy. Our bodies are resistant to the insulin doing the work it is designed to do. If you were a celiac you would have to avoid wheat, otherwise, you writhe in pain. If you were allergic to shellfish, you have to avoid it because you would, well, die. If you are a diabetic, you need to avoid carbs in the form of grains, and sugars. In addition, rice, beans, peas, beets, and carrots. Some each some of the latter but there is a lot of sugar in them, so if it causes your blood sugar to rise, you need to avoid them.

The dilemma of what to eat. Well, thank goodness for me, I have eaten a rather healthy diet over the years with little in the way of prepared or pre-packaged food. The difficulty was in not using taters, peas (too much sugar), carrots, beets. Now I had a Ukrainian mom. How can I possible live with Borscht? But on the good side, I can use butter, cream, and eat bacon and eggs to my hearts content. I have tried some of the low carb recipes I have found on the net, and so far; they are absolutely delicious and have far succeeded my expectations. When I saw my doctor 3 weeks after my diagnosis he was in awe of me. He said most people when they get diagnosed want to jump off a bridge and I wasn’t. Nope. I am excited and revitalized at this new way of living. It made so much sense when I read what Dr. Bernstein wrote in his book because it described me to a T. He is my hero. 



Dinner. Oven baked cod with spices and butter, asparagus
with butter, coleslaw with mayo and sour cream and spices, with
a few colorful cherry tomatoes. Who says low carb is boring?
This has a total of 15 carbs.

Friday, October 7, 2016

Diabetes Enters My Life



September 13, 2016. A day the air got sucked out of the little examination room at my doctor’s office. He looked at me and pronounced to me and the oxygen filled room, “You have diabetes.” Three little words that took the air not only out of the room, but out of my lungs. Huh. Well, that’s great. Wow. I was dazed and confused. I felt panic and fear. The biggest fear was losing my sight. Oh, I knew somewhere in the back of my mind that diabetics also had problems with their feet, and sometimes had amputations, but I also knew they could lose their sight, and that thought scared me more than anything else. Like, how would I knit or crochet? How could I paint? How could I do my writing and my research? Oh my goodness, my head was spinning faster than the room was spinning. I wanted it to go away, to unhear the words just spoken, and to change the results of my 24 hour fasting glucose test. But darn, we just don’t get do overs.

After that initial stunned feeling of shock, I decided to learn everything I could about diabetes and what I discovered really made me angry. First, I googled diabetes and read the American Diabetes Association pages, the Canadian Diabetes Association pages, and many other pages devoted to the disease. I went out and purchase the Canadian Diabetes Guidebook. I was discouraged and hated the thought of having to eventually go to insulin injections and to have this disease which it seemed would keep slowly progressing until it could take my sight, my limbs and eventually my life, through kidney failure, heart attack or stroke. I hated the betrayal of my body.

Then, I found hope. I found mention of Dr. Richard Bernstein, a diabetologist; who had documented and written books about his struggle with Type 1 Diabetes. What he went through and his struggles to comply with the standards of diabetes management was killing him. It is not my story to tell but you can read about him here. I purchased his book for my Kindle and read it cover to cover. I can honestly say that I did not understand all of it, but what I did learn was that carbs had been causing me trouble for a very long time, and would, in fact; likely take my life too if I didn’t change things. I didn’t just take his word for it, as I am somewhat obsessive and compulsive about things; but found other doctors and hospitals that believe as he does. Reputable people. Dr. Steve Parker and his KMD (Ketogenic Mediterranean Diet) and Dr. Jay Wortman. Numerous studies published in Medical Journals are also available on the internet. So armed with this knowledge I have set out to change the way I eat.

I plan to share my progress, and recipes, and I am hopeful that as the evidence shows, I can turn this diagnosis around. I have some catching up to do as I started almost a month ago and lots has happened since then.

On Sept 14, 2016 I weighed 215.5 lbs. I am female and 5 ft. 7 in. Obese by anyone’s standards, with a BMI of 33.75. I cannot bear to take my body measurements. Next post will tell of my attempts and failures to bring my weight down.

My lunch today will be eggs fried in butter with cheese, 7 cherry tomatoes and a big piece of cauliflower for some crunch. Best of all, cream in my coffee. Goodbye skim and 2% milk!
Butter. No longer my enemy!