Dot to Trot

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Archive for the tag “LCHF diet”

Kicking Caffeine To The Curb…Seriously This Time!

morning turkeyJPG

My Saturday morning project .

While most people like to sleep in a little Sunday mornings I’m up at 5:00 am. Why? Turkey. Yep, I’m roasting a 22-pound bird this morning. Tomorrow I start on the real cooking: LCHF versions of curry turkey, turkey pot pies and a turkey & bacon casserole.

While I enjoyed some coffee this morning, I am bright-eyed and bushy-tailed without the black nectar of the gods.  It’s looking like my new-found energy isn’t a fluke.

Part of this new energy is a serious effort at cutting back on my caffeine intake. I tried giving coffee up cold turkey, but the headache that hit me was insane.

Giving Up Coffee…For Real This Time
Okay, I’ve written about attempts to give up coffee before, but this time I’m seeing tangible benefits. As my coffee intake goes down so does my anxiety and stress levels.  Read more…

Grilled Thai Steak Salad

I’ve been caught up in a whirlwind of chores, home repairs and working out that blogging has taken a back seat (unfortunately).  But the good news is that my energy level is up. I don’t know if it’s due to changes in my supplements, the mindfulness is kicking in, my increased workout schedule or a combo of the three.

Just a couple of big projects to wrap up and then regularly scheduled blogging and cooking videos can commence.  Whew!

Anyway, here is a great way to start your day:  Grilled Thai Steak Salad.

Yep, that’s right. A salad for breakfast.

‘Foreign Diets’ Are Dieticians’ Unicorns

An interesting read was making the rounds this weekend in the twitterverse. It was a perfect take down of the latest variation of the Mediterranean diet. According to this version, the people of the Mediterranean don’t eat red meat or butter so neither should you. Wow!

Just one tiny problem. The article’s writer, Joanna Blythman, is an investigative food journalist and someone who has actually traveled around the Mediterranean. She’s learned about their most popular foods. Turns out, dishes aren’t so free of red meat and butter. You can read the article yourself.

diet myths

Sorry, but there isn’t a mythical foreign diet. The best way to get healthy and stay that way is to eat real food and avoid processed foods (a.k.a., fake food) rather than healthy fats.

Lemon Herb Chicken Casserole

This video is actually two recipes in one. The first is for my lemon herb chicken. The chicken comes out so tender, juicy and delicious. Normally I use chicken thighs with skin. But the second recipe — a creamy chicken casserole — calls for no skin.

The casserole recipe is from The Ketogenic Cookbook and is wonderful. You can use any leftover chicken for the dish, but my lemon herb chicken a nice flavor.

Both are tasty and easy to make.

Want To Change Behavior? Try A 30-Day Challenge

Screenshot 2014-09-02 11.11.07

30-Day Challenges are a great way to create new habits, change how you do things and build confidence. And they are available online for free. Just make sure you pick one that’s realistic.

I love this article from Business Insider on the importance of 30-Day Challenges in changing behavior. I’ve become a big believer in these challenges. I’ve used them to:

  • Drink more water
  • Cut back on alcohol
  • Build strength
  • Run a 5k
  • Improve my sleep habits

I always try to pick something that:

  1. Isn’t part of my wheelhouse;
  2. Provides opportunity for self-improvement;
  3. Realistic and measurable.

It’s important to pick a challenge where you not only want to make a change, but decided that you must change. Big difference.

Making a meaningful, lasting change means committing to it. Read more…

Weekly Weigh-In: My Pity Party Is Over!

oct-1-weight

My 3 month sabbatical from stepping on the scale is over. Thanks to a lot of self-pity and too many sugary desserts, I’m up 10 pounds. Time to kick my LCHF way of eating into high gear.

Sometime during the last few months I made the decision to cut myself some slack and not worry about stepping on the scale. Since I was dealing with my cancer diagnosis, giving up on the idea of getting pregnant, surgery, radiation treatment and recovery, the last thing I needed to focus on was stepping on the scale every week.

Of course that meant I probably wasn’t as diligent with my diet as I should have been. Oh, sure, I always cooked low carb, high fat foods. But we ate out a lot and I wasn’t my diligent self. And more often than not I’d order desserts — something I never do.

I fell into the old habit of rewarding myself with food.

But I wasn’t really rewarding myself. I was feeling sorry for my lot in life. I justified those tasty sweets with the idea that it was “OK to live a little … I have cancer, after all.”

Ugh!

I really felt the wrath of my bad eating decisions. And I don’t mean the 10 pounds I put on. Read more…

Nutrition Science: Follow The Money

pure-white-deadly

For 50 years the sugar industry quietly funded nutrition research to shift the blame of our health ills on saturated fat.

This must read article shows how nutrition science is corrupt. For the last 50 years, the sugar industry funded a lot of nutrition studies that shaped the US dietary guidelines. And what a surprise, those studies shifted the blame for heart disease and obesity on dietary fat and continue to push the myth of eat less, move more.

Thanks to that very flawed research, as well as the stupidity of politicians and bureaucrats, the US government set us on a course in the 1970s where sugar and added sugars became a staple in our diet and healthy fats were drastically reduced.

As Senator George McGovern told doctors, who were warning against implementing the low-fat/high carb (& sugar) guidelines without further research, “Senators don’t have the luxury that the research scientist does of waiting until every last shred of evidence is in.”

So Washington turned us into lab rats. The results? We got fatter and sicker over the last 40 years. Read more…

Fasting Fest This Weekend

frozen custard

This is what freaking out over your first radiation treatment leads to!

I planned to do a 5-day fast this week but chickened out at the last minute. Tuesday was my first radiation treatment and I was a bit too freaked out to try fasting. So I opted for some frozen custard instead.

Peanut Butter Brownie & Chocolate, to be specific.

A glorious LARGE one, to be even more specific.

Yes, I needed comfort food (told you I freaked out). No shame in that.

Thankfully, the freak out was for naught. The painless treatment lasted a total of 5 minutes. As for side effects, the only thing I experienced was some major fatigue. I did some serious napping for two days. Of course, I’m assuming it was the radiation. It could have been a carb coma from the big ass frozen custard. Read more…

Weekly Weigh-In: Eat More, Lose A Pound

weekly weigh in June 12

Yay! Down nearly a pound. And I did it by eating more meat. LCHF eating really does rock.

I’m just 2 ounces shy of losing a full pound this week. Not too shabby considering I made it a point to eat more this week. That puts my total weight loss at 141.1 pounds. The 170s are within sight!

But the real bonus this week was saying goodbye to my sweater. I no longer feel like I’m freezing all the time.

I bumped my protein back up to 6 ounces a meal (I cut it back to 4 ounces sometime last year). Not only did the cold hands and feet disappear, but I had a lot more energy and stopped snacking between meals.

If I added more protein to my diet, did I cut back on anything else? Nope. I still kept my daily net carbs under 20g. As for my fat intake, that’s still around 65-70% of all my daily calories.

I don’t count calories but of course My Fitness Pal tracks them. I’ve gone from eating 1400-1500 calories a day to eating 1600 -1800 calories a day.

So yes, I ate more calories and lost weight. Perhaps our bodies are more complex than the simple theory of eat less, move more. I’ll post more on this in my upcoming review of The Obesity Code this week.

When I decided to cut back on protein, my body essentially responded by turning down my thermostat. My resting metabolism slowed and I got cold…real cold. My energy level dropped and I had the focus of a gnat. And it is certainly one reason why I’ve stayed in the mid 180s for a year.

Yet I thought feeling cold, my brain fog and lack of energy was related to the weather — the winter blahs and all the blasted rain we had. Nope, my body wanted that protein back but I didn’t listen.

That goes to show you that no matter your success, you can still miss little (and not so little) signals from your body.

Battling Resistance To A Healthy Life

turning pro

April just started and I’ve already read 2 books for the month! In Steven Pressfield’s The War of Art and Turning Pro you’ll find lots of motivational gems to help you with not just health, but with anything you want to achieve.

“The amateur tweets. The pro works.”
— Steven Pressfield, Turning Pro

When visiting low carb high fat forums online, many of the most vocal commenters for LCHF eating think it’s a simple matter of eating the right foods. I can’t tell you how many times I’ve seen on forums, Facebook pages, Twitter or other social media feeds where low carbers talk about how easy it is to eat low carb and have the pounds melt away.

That simply isn’t true for everyone.

You have to put in the work. Eating low carb, high fat does melt away the pounds, but only if you view it as a lifestyle and not a diet. Meaning you:

  • Eat when hungry and only when hungry
  • Give up the silly idea of “cheat days or cheat meals”
  • Can’t go back to eating like you use to once you reach your goals
  • Can still eat too much (protein, carbs, nuts, dairy and even fat)
  • Understand that those fattening temptations (candy, cookies, ice cream, donuts, chips) don’t go away because you are eating LCHF

That’s why I always say that weight loss is 100% eating the right foods and 95% mental. We face hundreds of food choices everyday. That’s why it’s important to build good habits. Read more…

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