Thursday, January 28, 2010

My high fat diet

Omg! Did she really just say that in public!!!! Whoa! Most of my calories come from fat. My body rebelled against too much carbohydrate and gave me problems. It rebelled against too much protein and gave me serious problems. So, whats left? Nothing but healthy saturated fat. Check out Dr. Aziz's new book on the subject. He gives the green light to saturated fat. I'm going, are you?

I do still calorie cycle, it seems to work for me.

My diet break down is as follows:

Low Calorie day:

Pre WO 1 c. squash, 4 oz. protein, 2 tbsp olive oil
Post WO: 1/3 c. enviro kids cereal, 1/2 c. millet, 1 cup blue berries, 2 tbsp . coconut oil
Lunch: 1 c. spinach, 4 oz. protein, 2 tbsp butter

About 1500 calories

High Calorie day:
Pre WO 1 c. squash, 4 oz. protein, 2 tbsp olive oil
Post WO: 1/3 c. enviro kids cereal, 1/2 c. millet, 1 cup blue berries, 2 tbsp . coconut oil
Lunch: 1 c. spinach, 4 oz. protein, 2 tbsp butter
Dinner: 2 chicken thighs, 1 tbsp olive oil, 1 cup. green beans.

About 1900 calories.

Wednesday, January 27, 2010


You know when you start a low carb lifestyle that you have to give up certain foods and substitute other foods. A lot of people miss the pasta. I have mentioned this topic before (I think.) Anyway, today I used scrambled eggs. Its seems unlikely, doesn't it? Well, try the classic puttenesca on a bed of hot scrambled eggs, yumm. Or, how about a cream sauce with mushrooms? It would appear that the incredible, edible egg has become the easiest substitution for pasta. Its high in protein, low in carbohydrate and sugar. And its ready in just a couple of minutes.

Sunday, January 24, 2010

Gluten Free, how I love thee, let me count the ways.

Hello fellow gluten free foodies!

I decided to dedicate this blog entry to the ever intrepid gluten free foodie. The foodie who avoids gluten for a myriad of reasons may encounter a world of resistance. Never fear, your brain is here to help you and what is more I'm here too.

The basics of gluten free eating is that you avoid foods that have gluten in them. This includes wheat and its bretherin. Anything that contains wheat is not gluten free. There are many food lists online, so I will not exhaustively list them here. What I will do is list what I do eat. Hopefully this will give you an idea of how to navigate the grocery store. In the finer grocery stores there will be a section of "gluten free" products. This is especially true at Raley's and Bel Air grocery stores in northern Ca. I have found their service to be invaluable. They go to the trouble to label the foods with little green signs that say "gluten free" in the natural health food section. The Sacramento Co-op and Elliott's Natural Foods have a good selection of gluten free foods. At the co-op they sometimes have a gluten free brownie in the deli for sale, its not good for the waist line but sometimes "anti-depression Friday" really is Anti-Depression. Watch out for protein powders, often they hide gluten in the form of "dextrose." Any prepared trail mix is suspicious too. Chocolates and candies are risky. Read the label, check the allergens. Look out for yogurt or chocolate milk, sometimes those have dextrose.

What to eat???? Where to eat????

If you start off in any of the deli counters or hot woks across the country, the likely hood that the sauces are full of gluten is pretty high. The average soy sauce has wheat in it. San-J Tamari sauce is wheat free. I use that at home. Dextrose is often found in meat products. This can be derived from wheat or corn. Its safest to buy plain meats, vegetables, fruits, dry beans, lentils, and rice. Watch out for prepackaged foods often there will be the opportunity for hidden wheat. Eating commercial food is not easy. If you are going to a restaurant check the website before you go out. I've had success with Denny's, Applebee's, Del Taco, Fresh Choice, and Carl's Jr. Its easier just to pack a lunch or snacks. Don't trust any dessert when you are out. Oddly enough, the Olive Garden website says that they have a gluten free pasta available, I have not tried it yet. There is often gluten in chocolate sauce or caramel sauce. There is gluten in most baked goods. I do like the Quinoa Macaroons from Mrs. Denson. Soo good!

Gluten free alternatives do abound in the stores and online. Vitacost is a good source online for gluten free groceries and they have very reasonable shipping costs. I like rice pasta, quinoa pasta, and Trader Joe's even has a gluten free brownie mix available. They have a handy list online that you can printout and take with you to the store. I carry it in my little fabric grocery bags. It just sits in the trunk of my car. I never know when I might stop by. I love pork chops, roast chicken, or hamburgers. I get the nitrate free bacon from Trader Joe's. Its really tasty. I haven't found a bread I really liked. The pretzels are fine. I like some of the alternative flours like garbanzo and brown rice. Beware, that brown rice flour must be mixed with either the AP or something else. There are great cook books on the subject, get one to help you out. Don't just rely on the internet.

So, what do you eat? Thats the question I get asked all the time.
This is what I eat most of the time:
Fats coconut, olive oil, butter
Protein: eggs, meat, cheese,
Vegetables of all kinds especially romaine hearts, spinach, asparagus, sugar snap peas, and broccoli slaw.
Fruits like tomatos, avocados, summer and winter squash

I eat the following less often because I'm on a low-carb diet.
Pulses, nuts, drupes and seeds that are not roasted/salted like almonds, peanuts, pistachios, and brazil nuts.
Gluten free pasta, brown rice (rarely, I'm on low carb), quinoa, lentils, beans,
I use dairy sparingly from whole milk, organic cream, kefir or plain yogurt. I prefer coconut milk So Delicious for its carb content, but its not induction friendly.
Gluten free cookies, gluten free chips or cheese puffs (not good for the diet, just a cheat day food.)
Haagen Daz 5 mint ice cream.

Friday, January 22, 2010

Yoga Day

Yoga Day is tomorrow. I have been practicing yoga informally for about 3 years now. I try to get in at least 2-3 workouts each week. They really work well as a long cool down after a jog or as a way to treat insomnia. I use Netflix and get my yoga dvds that way. I use They are a wonderful resource for free yoga. Sarah Kline is my favorite instructor. I like Shiva Rae and Rodney Yee. Working with yoga has improved my posture, flexibility, the alignment of my spine, and the strength in my core. It has helped me deal with intense emotions and given me a place where I can feel at peace even when the world around me is a scary thing. It has helped restore my body from a car accident. Twenty years later, and I still have scar tissue to work on. I highly recommend this form of martial arts practice for all. Namaste.

Wednesday, January 20, 2010

Carbs are a condiment

Think of your pasta, rice, rolls, breads, or any other carbohydrate as a condiment. I just had this idea. There may be others who think this way. Its not that you will never have that kind of food. This way of eating shifts everything around. Now my focus is on fats, then protein, then vegetables and if there is room for a condiment like a spoon of brown rice pasta, I might have that in a meal immediately following a cardio workout. In my last blog I addressed my concerns regards not exercising so I will not rehash that here.

For the life of me, I can't understand why anybody would worry about having a low carb, high healthy fat meal. I just don't get it. What about a stir fry with plenty of vegetables like bok choi, mushrooms, and a beautiful oil like walnut drizzled on top ( go ahead be luxurious) is a problem? Why is this so foreign to the mass media? How can a piece of pork be so dangerous? That nonsense about food being stuck in your gut for like 10 years because its protein based just makes no sense either. If you ate your vegetables and had a visit to the restroom, guess what, its not in there (points to tummy) anymore. Ok, enough ranty ranty ranty.

Monday, January 18, 2010

Jimmy Moore

Over at Livin La Vida Low Carb things are exciting because Jimmy's new book 21 Life Lessons has been released. I bought a copy just now at I really enjoy his podcast, it has been a great help to me in my low carb lifestyle. I don't feel like such an alien listening to that podcast on my morning jog.

There are some people who have been on his show that do not advocate the use of cardiovascular exercise. I have to offer my opinion on this. I was insulin resistant and borderline PCOS with significant symptoms about 3 years ago. I also had depression at the time. I discovered that cardiovascular exercise greatly improves my response to the insulin in my body and elevates my mood. I try to get in at least 30 minutes of time in my THR most days of the week. I aim for 6 days a week but settle for 5 when life or my sore butt gets in the way. Sometimes, I've overdone it on those killer hills outside my front door and I can't walk for a few days. I highly recommend some cardiovascular exercise if you can do it. If not, don't. That may seem simplistic, but it isn't. You may find that immediately following a cardio workout its easier to digest and metabolize your food, as I have found. Just because someone says its ok to give up exercise consider how your body feels and what the optimal amount of activity is for your body, not someone else's.

I meant to keep my daily menus up here, but I've been uber busy.

So here is today's

Breakfast: Millet (low carb and gluten free, awesome!) coconut cream, coconut milk, 2 eggs and butter
pistachios (snack)
Lunch: Huge turkey salad with olives, olive oil, and fresh cauliflower.
PB and 1/4 an apple- I know its not really low carb but because of the serving size it was within bounds.

I'm not hungry at all btw. I will probably have hot tea for dinner cause I'm full.

Almond Custard

Pre heat oven to 325 degrees Fahrenheit.

Just take 4 eggs, 1/2 c. of cream or coconut milk, some vanilla, 1 cup of almond meal, wack it in a bowl.
Add a pinch of salt, 1 teaspoon of cinnamon, a squeeze of meyer lemon juice, 1/4 c. of sugar, splenda, stevia or small amount of agave nectar, 1-2 tbsp of coconut oil or . Stir it all together.

Put the custard into a buttered 9 inch cake pan.

Bake for about 20 minutes.

It will be a bit soft.

Serves about 4-8 people.

Wednesday, January 13, 2010

7 low carb breakfasts

Many people have a hard time dealing with breakfast on a low carb diet. I eat low carb to improve my insulin resistance and PCOS symptoms. Sandra Ahten has suggested, in her podcast, using 7 different breakfasts in a week. For some unknown reason, this seems to help kick start the body into fat loss mode. I think that the body needs a variety of nutrients and when it gets a variety of nutrients through different foods it has the opportunity to relax and lower its out put of stress hormones. Thats just a guess on my part, I do not have any research to back up my idea. Most people associate breakfast with certain foods, there is nothing wrong with having atypical food for breakfast.

Here are 7 good, low carb, and clean breakfasts to try while on a low carb diet. These are not induction recipes:

1. Roasted turkey with eggplant: In other words, use the left overs! Just heat and eat.

2. Nitrate/nitrite free bacon with eggs. This is quick if you cook the bacon in the microwave on low for 3.5 minutes. I have a handy little device that cooks eggs in the microwave in 2 minutes. I love it.

3. Beefsteak tomatoes sliced in half, salted, drizzle with olive oil and roasted in the oven. You can add cheese if you eat dairy.

4. Mushroom Omelet with a variety of mushrooms, I like criminis, shitake, and button. Cheese is not required. Fluff the egg, you can add cream or coconut cream to make it rich.

5. Saute spinach with cream cheese and almonds. Serve it with parmesan crackers (bake parmesan in a hot oven just a couple of minutes and watch closely, you don't want them to burn.

6. Mexican style stir fry: Stir fry beef strips or tofu ( I don't do the soy but some do.) with bok choy and some pre-shredded cole slaw mix, add in a small amount of either pico de gallo or salsa. I also add hot sauce to taste. For extra protein you can add a scrambled egg at the end of the cooking.

Regards salsa: Choose one without MSG, it is thought to induce insulin resistance and thus make you hungrier and also retain fat in your body.

7. Coconut milk and protein powder, I prefer the whey powder from the Sacramento Co-op. Its really clean. But, this won't help you lose weight so watch out for that.

Tuesday, January 12, 2010

The beginning of a new year and daily menus

My intent is to eat and move in a manner that produces 53 pounds of fat loss. So far this year, I've lost 1.4 pounds. I'm sticking to my general plan.

Gluten free and now mostly dairy free. I do have 2/3 of a pint of Stoneyfield After Dark ice cream left, that is to expensive to just through away. 1/4 of a cup per week should be ok post workout.

Low carb/clean eats: 30-60 g. of carb/day. I do allow myself a gluten free treat on the high days post cardio workout and on regular days I do have a very low carb cereal called puffed Millet from Arrowhead. I do have 1/2 c. of plain yogurt left and some fresh blueberries. Also, I tried the Trader Joe's nitrite/nitrate free bacon but I'm retaining water so I'm probably not going to buy that again even though it was very tasty.

Caffeine free, completely or very close to that. I discovered a while ago, that I get headaches from caffiene, even a little bit. I quit drinking all sodas several years ago, but I gave up caffeine last year. I stopped drinking teas with caffeine. As it turns out, I read online that caffeine retards your liver's ability to dispose of the estrogen in your system. Well, I'm estrogen dominant, that is what caused my PCO symptoms. As the estrogen is built up in the body, if it doesn't find an estrogen receptor it is converted via enzymes into testosterone. The testosterone is what then causes the symptoms including hirsuitism, cysts on the ovaries, weight gain, brittle bones that break, hardening of the arteries and ultimately death via heart attack between the age of 40 and 45. Caffeine also induces insulin resistance. Insulin resistance is also known as pre-diabetes. Insulin resistance is what is thought to cause the PCOS symptoms. Insulin, that is not properly absorbed due to overly abused receptors and a high carbohydrate, low fat diet, is converted into testosterone. As noted before, it then causes tremendous problems in the female body. As a result, I am now considering giving up chocolate as soon as I blast through the chocolate stores I have in the pantry (there isn't much.) I usually only have a small square on my high calorie day. But if the caffeine is as bad a culprit as it appears to be at this point, it may need to go.

Calorie cycle 2 low calorie days followed by one high calorie day
Low cycle: 1200-1500 calories
High cycle: 1800-2000 calories
Daily food/activity journaling: Its easy with to track everything. Also, I intend to post my low carb meals here.
Weigh/measure my eats. I got a brand new digital food scale for this, no reason to leave it in the drawer! Also, I bought an extra set of measuring cups/spoons at the dollar store, I love a bargain.

Diet break down

Low day: Pre workout: 2 eggs poached in microwave with a tablespoon of coconut fat 20 min before workout.
AM Post workout: 1 c. puffed millet, 1/3 c. Enviro kids, 1/4 c. coconut cream, 1/2 c. So Delicious unsweetened coconut milk
Noon: 2 cups salad greens, protein, and olive oil drizzled on top.

High Day: it just adds a fourth meal.
Dinner: 1 cup. vegetables, protein, and olive oil drizzled on top.

I drink 8 cups of water and two cups of decaf tea, usually herbal.

The other components: cardio, yoga, journaling, and podcasts. Currently, my cardio rotation is dependent on the weather. I can't run/jog in the rain. I won't do either with a mountain lion in tow. We had one for six weeks in the neighborhood. I live in a rural area. I use my yoga practice as my over all body conditioning. My job requires significant upper body work that produces doms in that area anyway. I get lower body doms from running hills, step aerobics, and MMA videos. I don't do real fighting, I'm not interested in

My current rotation, break down:

Sunday: Jog, yoga
Monday: off
Tuesday: Jog, yoga advanced
Wednesday: Step Steady state
Thursday: HIIT/dance toning workout
Friday: Step Intervals, Easy yoga
Saturday: MMA