How about a little JERKY?

 I realize this is not for everyone...especially if you have high blood pressure or need to restrict your sodium but it's perfect for me.  I have low blood pressure that falls  below 100/60  if I don't have enough salt.    I love the jerky... feels like I'm cheating but so full of flavor and SALT!  I buy it at Walmart.

I'm picky about the brands I like... this one is my favorite.  You might be lucky enough to have a local meat market that  makes it.

CARBmaster Yogurt (Kroger's brand)

Have I mentioned that I LOVE it?  Not every flavor... but most of them!

Only 60 calories and  4 carbs - 9 gm protein

Blackberry is my favorite... a few of the flavors I think are really nasty but for the most part, I LOVE these... more than Yoplait or Dannon.

Carbmaster yogurt is what is called a 'dair' blend, a cultured dairy blend. This is a blend that looks like yogurt, tastes like yogurt, but doesn't meet Food and Drug Administration guidelines for what yogurt should contain, specifically the types of bacteria cultures.

Like normal plain yogurt, Carbmaster yogurt blends contain live and active cultures L. Acidophilus and B. Bifidum, bacteria that aid digestion, especially in people who may be lactose intolerant. L. Acidophilus also helps prevent yeast infections and aids in the body's ability to process vitamin K a chief agent of the body's blood clotting ability. The other bacterium, B. Bifidum has been linked to lower risk of allergies and is sometimes said to prevent growth in some tumors.

Video - Low-Carb High Fat New Atkins Diet - It works!

Better than Medi Fast - the LCHF Diet

LCHF - Low Carb  High Fat Diet  (Also known as the New Atkins Diet) - You will lose weight without having to exercise.

Did I really say without having to exercise?  YES!

Many of us who have a weight problem have been told for years.. you need to exercise to lose weight... how did that work for you?  Chances are it didn't.

Most of us cannot exercise off our excess weight BUT.. we can change our way of eating - where we force our body to burn fat.  When we eat carbs, they are changed to a sugars and stored as fat.  We don't burn that stored fat until we require our bodies to burn it's own fat. We do that by cutting out the carbs and eating a low carb, high fat diet.

REALLY.  It works and it works well. Real Food, real fats... butter, bacon, fat on meat, etc

And we can have salt.

LCHF for Beginners

Do you want to eat real food (as much as you like) and improve your health and weight? It may sound too good to be true, but LCHF (Low Carb, High Fat) is a method that has been used for 150 years. Now, modern science backs it up with proof that it works.

There is no weighing your food, no counting, no bizarre “meal replacements,” no pills. There is just real food and common sense. And all the advice here is 100 percent free.

In 2013, Dr. Westman decided to release a 24-page pamphlet on Amazon outlining the basic tenets of the dietary program he uses with his patients called A Low Carbohydrate, Ketogenic Diet Manual: No Sugar, No Starch Diet. For about $5, you get the basics of his “No Sugar, No Starch” diet complete with tips and strategies for making this work. This little book just barely scratches the surface of explaining all the ins and outs of low-carb, high-fat, ketogenic diet.

  Dr. Westman my next book slated for an August 5, 2014 release entitled Keto Clarity: Unleash The Health Benefits Of A Low-Carb, High-Fat Diet that will go into great detail about Dr. Westman’s story about learning about low-carb from his patients as a traditionally-trained medical doctor, why being in a state of ketosis is so important, how to best make a ketogenic diet happen for you, the health benefits you can expect to experience, meal plans and recipes, and a whole lot more! We’re currently writing this book and can’t wait to get it in the hands of those who are sincerely interested in it (which apparently is a lot considering it was the #5 most searched diet term on Google in 2013).

Zucchini Patties

ServingCook time: 10 minutes

Ready in: 25 minutes

   

• 2 eggs, beaten
• 2 cups grated zucchini
• 1/2 cup grass-fed raw milk Parmesan cheese,
•  grated (recommended: Organic Valley)
• 1/4 cup onion, chopped
• 1/2 cup almond flour
• 3 cloves garlic, crushed
• 1 roasted red bell peppers, finely diced
• 3/4 teaspoon unrefined sea salt
• 1/2 teaspoon red pepper flakes
• 2 tablespoons olive oil

Note: For strict Paleo version, omit cheese
Directions

1. Combine all ingredients (except the olive oil) in a bowl.
2. Heat olive oil in a skillet over medium-high heat. 
3. Drop zucchini mixture by tablespoon and brown
4.  for 3 minutes on each side.
5. Drain on paper towels, cool and serve.

A good blog with lots of low carb, gluten free recipes

http://alldayidreamaboutfood.com/

So.... am I in Ketosis?

Am I in ketosis?

One of the questions people who are new to the LCHF (keto/ketogenic/low carb) diet frequently ask me is:how do I know if I’m in ketosis?

Everyone’s different and while some may experience all of the symptoms of ketosis, some might only feel a couple of them or none at all. There are basic signs and symptoms that indicate that you’re in ketosis, but please note that I’m differentiating between the signs of keto flu (covered in the post I’m linking to) that many experience in the first days of a ketogenic diet, and the feeling of being in ketosis when the flu has subsided:

So, am I in ketosis?

• Dry mouth (eat more salt and drink more water to alleviate this).
• Metallic taste in your mouth or a strange taste in the back of your throat, some describe it as fruity or a little sweet.
• A kind of “buzzing” feeling that’s hard to describe, almost euphoric at times.
• Different kind of urine smell, stronger too!
• “Ketosis breath” – It can range from being a little sweet to being almost like you’ve had a drink of alcohol.
• Less appetite. You can go for hours without eating and don’t feel very hungry.
• Increased energy. If you don’t experience it try to eat more fat, drink more water and watch your electrolytes.
• A ketone strip you pee on shows a positive result. There are also blood ketone metersthat give a more specific result. (Pro-tip: If you get the pee strips, cut them in half  ) But do note that even with a positive pee strip it’s not 100% certain that you’re in ketosis and that a very dark positive result may only indicate that you’re dehydrated.

Pumpkin Coconut Flour Pancakes

Pumpkin Coconut Flour Pancakes – Low Carb and Gluten-Free

Yield: 12 pancakes

Serving Size: 2 pancakes

Delicious pumpkin pancakes made with coconut flour and coconut oil. Low carb, gluten-free and dairy-free.

Ingredients

• 1/2 cup coconut flour
• 1/4 cup vanilla hemp protein powder (or whey protein powder)
• 1/4 cup Swerve Sweetener (or honey or maple syrup for a paleo version)
• 1 tsp baking powder
• 1 tsp cinnamon
• 1/2 tsp salt
• 1/2 tsp ginger
• 1/4 tsp cloves
• 6 large eggs
• 1/2 cup pumpkin puree
• 3 tbsp Kelapo coconut oil, melted
• 1/2 to 3/4 cup unsweetened coconut milk or almond milk
• 1/2 tsp vanilla extract
• Coconut oil for the pan

Instructions

1. Preheat oven to 200F.
2. In a large bowl, whisk together coconut flour, protein powder, sweetener, baking powder, cinnamon, salt, ginger, and cloves.
3. In a medium bowl, whisk together eggs, pumpkin puree, melted coconut oil, 1/2 cup almond milk and vanilla extract.
4. Add the egg mixture to the coconut flour mixture and stir well to combine. Add more almond milk if batter is very thick. It should not be runny.
5. Heat a large skillet over medium high heat and add a little coconut oil. Once oil is melted, scoop two heaping tablespoons of batter onto skillet and spread into a 4 inch circle. Repeat until you can't fit any more pancakes into the skillet (you should be able to get 3 or 4 in).
6. Cook until bottom is golden brown and top is set around the edges. Flip carefully and continue to cook until second side is golden brown. Remove from pan and keep warm on plate or baking sheet in oven, while repeating with remaining batter.

Notes

Serves 6. Each serving has 14 g of carbs and 8 g of fiber. Total NET CARBS = 6 g.

283 Calories; 20g Fat (62.1% calories from fat); 13g Protein; 14g Carbohydrate; 8g Dietary Fiber; 221mg Cholesterol; 404mg Sodium.

Read more: http://alldayidreamaboutfood.com/2013/11/pumpkin-coconut-flour-pancakes-low-carb-and-gluten-free.html#ixzz3AnNE3Mw3
Read more at http://alldayidreamaboutfood.com/2013/11/pumpkin-coconut-flour-pancakes-low-carb-and-gluten-free.html#hmy8AqTJk6dYKAGl.99

Bacon Deviled Eggs

6 Boiled Eggs
2 slices Bacon fried
1/4 cup Mayonnaise
1 tbsp Sweet Pickle Relish
1 tsp Mustard
Salt and pepper, for taste
Paprika to sprinkle as garnish

DIRECTIONS
Cut fried bacon into 12 small pieces.
Cut eggs in half lengthwise.
Remove yolks and place in a bowl.
Mash yolks with a fork and stir in mayonnaise, pickle relish, and mustard.
Salt and pepper, to taste.
Mix until consistency is smooth.
Transfer mixture to zippered bag and clip corner for piping.
Pipe mixture into cooked egg whites evenly.

Low Carb Garlic Pepper Chicken Tenders

This is one of those mindless recipes... no measuring, the best kind!

Chicken Tenders, rinsed well and dried        
Hellmans Mayo
Shredded Parmesan Cheese
Pepper and Garlic Salt

375 Degree Oven

Baking sheet with sides... Spray with Olive Oil or butter so they don't stick


Lay tenders on the baking sheet

Put a coating of mayo on the tenders with mayo ( remember to take out enough so you don't redip with a contaminated spoon - or use a new spoon to get more)

Lightly shake on some of the pepper and garlic salt

Shake on Parmesan Cheese

Turn tenders over and repeat the process

Bake in a 375 degree Oven for 20 - 30 minutes until done .. depending on the size of your chicken tenders.

IMPORTANT - Don't label yourself

I LOVE THIS~


The world is very good at labeling folks, we don't need to label ourselves. Be kind.  If you would not look at your best friend and say, "You're FAT!"  then you sure shouldn't be saying that to yourself.

I love this saying... you are not fat - you have fat. Most Americans have fat...you're not unique. You just have identified yourself as someone who is ready, or almost ready, to lose weight.

And, with the research behind how to lose weight showing a ketogenic diet works for most otherwise healthy folks, we can get rid of the fat.

Week One - Done

When I was on the Medi diet I was so excited about it... about the results, couldn't wait to weigh in etc.  This time I am not doing the weekly weigh in.... if it doesn't seem to match my "degree of sacrifice", I am disappointed.  I am going by my clothes. I haven't had jeans on in a year.. that will be my first big milestone.

Week one is done... had to have a work related meal at Olive Garden and I had the soup and salad, with a bread stick.  I am not going to be so strict as to deny everything... I consider meals like that a treat and hopefully it will not make me so carb craving.

My pants are loser and I have more energy... and am settling into the fact that this has to be a life change, not a DIET.... so, if it is a little slower, so be it.

Getting Motivated Again

Diane Kress - PART 4 Are YOU In the 60%? The Conclusion is the SOLUTION and exactly what THEY don’t want you to know….

http://dianekress.wordpress.com/2014/06/19/part-4-are-you-in-the-60-the-conclusion-is-the-solution-weight-loss-improved-health-and-empowerment/

Diane Kress - Part 3: Are You in the 60% ? Are YOU among the Millions Scammed with Diet Misinformation?

http://dianekress.wordpress.com/2014/06/16/part-3-are-you-in-the-60-are-you-among-the-millions-scammed-with-diet-misinformation/

Diane Kress - PART 2 Are you in the 60%? A Victim of the 60 Year Dirty Little Secret….

http://dianekress.wordpress.com/2014/06/13/part-2-are-you-in-the-60-a-victim-of-the-60-year-dirty-little-secret/

Diane Kress - Part 1 Are you in the 6o Year Dirty Secret?

http://dianekress.wordpress.com/2014/06/11/are-you-in-the-60-the-60-year-dirty-little-secret/

Low Carb Diets and Alcohol - Good News!

Alcohol starts out as carbohydrate. Wine, light beer, and spirits begin as grapes, grains, or even potatoes. Because alcohol starts out as carbohydrate, many people mistakenly believe that it will cause a spike in blood sugar. 

When wine, light beer, and spirits are being made, carbohydrate grams are chemically altered during fermentation or distillation. After fermentation or distillation, the body will process alcohol similar to the way it metabolizes fat ; causing no major spike in blood sugar.

Always consult with your health care provider if 1-2 alcohol containing drinks are safe based on your individual medical conditions and medications.

Who Should NOT Follow a Ketogenic Diet?

The following information is offered to help you and your physician or healthcare professional determine if a ketogenic diet is right for you.

Contraindicated Metabolic Conditions 
Individuals with the following medical conditions should NOT undertake a ketogenic diet: 

 Carnitine deficiency (primary)
 Carnitine palmitoyltransferase (CPT) I or II deficiency
 Carnitine translocase deficiency
 Beta‐oxidation defects
 Medium‐chain acyl dehydrogenase deficiency (MCAD)
 Long‐chain acyl dehydrogenase deficiency (LCAD)
 Short‐chain acyl dehydrogenase deficiency (SCAD)
 Long‐chain 3‐hydroxyacyl‐CoA deficiency
 Medium‐chain 3‐hydroxyacyl‐CoA deficiency
 Pyruvate carboxylase deficiency
 Porphyria

(Note that most of these conditions are identified early in life although porphyria can develop
at any time.)
Contraindicated Health Conditions
Talk to your doctor about implementing a KD if you have any of these conditions:
 History of pancreatitis
 Active gall bladder disease
 Impaired liver function
 Impaired fat digestion
 Poor nutritional status
 Gastric bypass surgery
 Abdominal tumors
 Decreased gastrointestinal motility; this may be in conjunction with conventional cancer
treatment and associated drugs
 History of kidney failure

Back on the Wagon = YOU CAN NOT EVER GO BACK TO YOUR OLD WAY OF EATING

Well, here I am, two years later and most of my weight is back on because once I lost the weight, I thought I could just go back to eating regular food and watch  what I ate... in the blink of an eye the weight came back!

I went to Florida with my best friend... she said, eat what I eat, you won't gain weight. Deal.

She gained nothing that week and I gained 11 pounds!

I always wondered how she ate so much, now I know... a calorie may be a calorie but how our bodies metabolize them is very different.

I am just getting ready to go back on the wagon... and once I get it off again I will stay on the plan....  I'm not going to keep doing this........... and I have a ton of skinny clothes I want to wear again.

I remember my doctor telling me... when you reach your goal, you will be surprised how few calories you can eat........... said he doubted I could go over 1,400 a day and felt it would be closer to 1,000 to 1,200.  He was right!

So... starting Monday, game plan is back on .. who's going to do this with me?

Crustless Quiche to make ahead

This recipe is from the Ketogenic Diet Plan website.. a VERY GOOD website = please visit it.

Low Carb Quiche Recipes

For these low carb quiche recipes, I use a 10 inchCorningWare Quiche Pan for the first quiche, and a 9 inch deep dish pie pan for the second quiche; no special reason, it's just what I have to use.

Any medium melting cheese works well in these quiche recipes. I prefer milder cheeses like muenster or havarti, but cheddar, swiss, monterey jack and gouda are also good choices. I don't recommend using the hard cheeses such as parmesan and romano, as they don't melt well, and they are too salty.

Although you can create a low carb pie crust with almond flour as in the picture, you'll note that these low carb quiche recipes are crustless, which makes it very easy to keep them low carb. And surprisingly, the egg-cheese mixture doesn't stick, as long as you butter the pan.

I make a couple of these low carb quiche recipes every Sunday and have a slice every day for breakfast, which saves me lots of time in the morning and makes it easy to stay on my ketogenic diet plan. At times, when I'm really busy, I'll bring a slice for lunch, and throw on a ounce or two of brie before reheating.

Basic Cheese and Onion Quiche

Makes 2 quiches.

• 5-6 cups shredded muenster and/or colby jack cheese, divided in half
• 2 tablespoons butter plus more for greasing pans
• 1 large white onion, finely chopped
• 12 large eggs, preferably organic or free range eggs
• 2 cups heavy cream
• 1 tsp salt
• 1 tsp ground black pepper
• 2 tsp dried thyme

Directions:

1. Preheat oven to 350 degrees.
2. In a separate skillet, add the butter and melt over medium-low heat. Add the vegetables and saute until onions are translucent and soft. Remove from heat and cool.
3. Butter two 10 inch quiche pans or deep pie pans. Put 2 cups of shredded cheese in bottom of each buttered pan. Add 1/2 of cooled vegetable mixture to each pan in an even layer over cheese.
4. Crack 12 eggs and pour into a large mixing bowl. Add the cream and spices, and whisk together until well mixed and frothy. Pour 1/2 mixture over each pan of cheese and veggies, then use a fork to gently and evenly distribute cheese and vegetables into egg and cream mixture.
5. Slide quiche pans into oven, leaving an inch of space between pans. Bake for about 20-25 minutes or until set and puffy and slightly golden in the center. You can also use a knife to insert into middle of one of the quiches, and if it comes out clean, they are done.
6. Cut each quiche into 6 equal sized servings for a total of 12 servings. Serve immediately, or cool and refrigerate or freeze. These will keep in the freezer for a two weeks, or the refrigerator for a week.

Nutrition: Serving size = 1/6 of a quiche. Each serving has 382 calories, 16 grams of protein, 33 grams of fat, 5 grams of carbohydrate and 1 gram of fiber.

More Low Carb Quiche Recipes:

Cheese, Onion and Bacon Quiche: Place 12 slices of raw bacon on a cookie sheet and bake at 350 degrees for 20 minutes or until slightly crispy. Cool, then process into fine bits in a food processor. Add to the egg and cream mixture in step 4 above. Nutrition: Serving size = 1/6 of quiche. Each serving has 390 calories, 19 grams of protein, 34 grams of fat, 6 grams of carbohydrate and 1 gram of fiber.

Cheese, Onion and Sausage Quiche: Cook 6 ounces pork breakfast sausage in separate skillet until done. Cool and crumble, and add 4 ounces cooked sausage to the egg and cream mixture in step 4 above.Nutrition: Serving size = 1/6 of quiche. Each serving has 380 calories, 17 grams of protein, 34 grams of fat, 6 grams of carbohydrate and .5 gram of fiber.

Veggie Quiche: Add your choice of finely chopped extra vegetables in step 2 and saute along with onions. Any low carb vegetable works; try shredded carrots, broccoli, cauliflower, peppers, celery, summer squash, etc. This will be higher in carbohydrate count depending on veggies used. Add 1 gram of carbohydrate to each serving for every cup of raw vegetables added.

Kitchen Sink Quiche: mix and match minced smoked ham, bacon, sausage and any vegetables using methods above. Quiche is almost like a pizza in a way, in that you can add just about anything you have on hand, if you think it will taste good in combination. Adjust nutrition counts as needed.

I hope you enjoy these low carb quiche recipes. I've been making them a long time and have finally hit on a recipe that tastes great every time, reheats well, and keeps in the fridge for a week or two.