THE Premier Low-Carb store .. .. AND Meeting Place

Saturday, January 30, 2010


Jonathan, when he was younger, asked to have this on his birthday! Use your own fruit variations. To see a fabulous video demonstration of this recipe, visit Bowulf's Channel.

1 2/3 cups ground almonds (400 mL)
1/3 cup SPLENDA® Granular (75 mL)
2 tbsp oat, OR spelt flour (25 mL)
1 tbsp unsalted butter, melted (15 mL)
1 egg white
1/4 tsp almond extract (1 mL)
8 oz regular cream cheese, softened (250 g)
1/2 cup sour cream (125 mL)
1/4 cup SPLENDA® Granular (50 mL)
1 tsp vanilla extract (5 mL)
1 cup fresh strawberries (250 mL)
1/4 cup fresh raspberries (50 mL)
1/4 cup fresh blueberries (50 mL)
1 kiwi
Pineapple Glaze:
1/2 cup SPLENDA® Granular (125 mL)
1/2 tsp Thickening Agent, OR Xanthan gum(2 mL)
1/2 cup unsweetened pineapple juice (125 mL)
2 tbsp lemon juice (25 mL)

Crust: In medium bowl, combine almonds, SPLENDA® Granular and oat or spelt flour. Stir in butter. Beat egg white with fork until frothy; stir in almond extract. Stir egg white mixture into crust mixture. Place dough ball on 12-inch (30 cm) pizza pan. Use small rolling pin or small cylindrical object (such as baking powder container) to roll dough to fit inside edges of pan. Bake in 325°F (160°C) oven 20 to 25 minutes or until golden.

Filling: In food processor with sharp blade or in blender, process cream cheese until smooth. Add sour cream, SPLENDA® Granular and vanilla extract; process. Spread smoothly over crust.

Topping: Arrange strawberries, raspberries, blueberries and kiwi on cream cheese filling. Spread glaze over fruit, using pastry brush where necessary. Pineapple Glaze must cover entire fruit pizza.

Pineapple Glaze: In small saucepan, place SPLENDA® Granular and Thickening Agent. Gradually stir in pineapple juice and lemon juice. Bring to boil. Sieve. Thin glaze with some water, if too thick.

Helpful Hint: My Thickening Agent recipe may be replaced with ThickenThin/Not Starch by Expert Foods (this product may be discontinued soon) or Xanthan gum.

Yield: 16 slices
1 slice
156.4 calories
4.7 g protein
12.3 g fat
6.3 g carbs

Wednesday, January 20, 2010


Here is an idea for those who were used to eating cereal every morning for breakfast in their higher carb days of yesteryear. Great served atop yogurt - good for adding fiber and Omega-3's to the diet, not to mention keeping Candida at bay with the yogurt.

2 tbsp sliced almonds
2 tbsp ground almonds
2 tbsp organic golden flax meal
1 tbsp vanilla whey protein
Pinch No Salt
Pepper sprinkle
2 tbsp water

In small cereal bowl, combine sliced almonds, ground almonds, flax meal, vanilla whey protein, salt and pepper. Stir in water. Spray dinner plate with nonstick cooking spray. Spread mixture out in large circle on plate. Microwave 3 minutes on high (maybe this could go longer for a crispier result? I have not tested it more than twice – both times at 3 min.). Break into irregular, small pieces. Serve with low carb milk (See Carolyn’s low-carb milk) or alternative and Splenda Granular to taste. Add a few frozen blueberries, if desired, or chopped pecans or whatever. It’s an easy recipe to play with.

Yield: 1 serving, 214.0 calories; 12.0 g protein; 16.6 g fat, 2.1 g carbs

Helpful Hint: CarolynF (from lowcarbfriends' forum) quadrupled the recipe and spread out on greased wax paper on a 9 x 13-inch pan. Bake at 300 deg. F. for about 10 minutes. Break it up and bake until dry and crispy. Carolyn tells me her husband loves this recipe of mine!

Friday, January 15, 2010

Can One Lose Muscle with Intermittent Fasting?

This was interesting info - from the Fast-5 E-book:

Basically, anyone worried about losing muscle should include adequate protein in the meal or meals eaten during the eating window (as many hours as you feel comfortable with). Also, balanced nutrition is important. Including light exercise along with dietary protein will preserve muscle. If one is going to lose muscle it will only be about 5% of the weight lost and that can easily be regained with exercise, plus exercise will be so much easier with less weight on one.

Mike O'Donnell's IF e-book now all in one place for easy reading

The IF Life PDF


Remember IFing combined with low-carbing is very effective for weight loss, but the thing I like most is the incredible freedom from hunger and eating all day long, with the constant insulin spikes and energy highs and lows. I have more constant energy this way and I am losing weight. Bonus! It's great that this form of caloric restriction reduces inflammation (CRP levels). Caloric restriction is supposed to help with longevity. I'm not sure how true that is, but it is interesting to note.

IFing is not difficult once one gets into the groove. My blood sugar levels are much more stable now than before. One would think the opposite would be true.

I believe low-carbing is a very healthy way to eat if one can do it correctly. If one is constantly cheating though and combining a high fat diet with a high amount of junk carbs, then that is no different to the way many people eat, and I don't believe that is healthy. Moderate carbs (good carbs!) is okay though, in my opinion, and should be fine for most healthy people.

Why the Scales Can Lie

By the way, since starting the Monday before last, I've lost 2 lbs of scale weight doing intermittent fasting and not going overboard on carbs, although I'm way above induction levels. If I was not doing IFing, I would need to be closer to induction levels to lose, plus also watch my intake.

I don't know the origin of this article, but I also saw it many years ago. It is very informative and can help put things in perspective for those of you who are continually frustrated by the scale seeming to have a mind of its own, irrespective of good dieting.

A biologist at Berkeley shared something very revealing on the low-carb BBS system about 4 years ago that helps us all through the erratic weight fluctuations you invariably encounter: Fat cells are resilient, stubborn little creatures that do not want to give up their actual cell volume. Over a period of weeks, maybe months of "proper dieting", each of your fat cells may have actually lost a good percentage of the actual fat contained in those cells. But the fat cells themselves, stubborn little guys, replace that lost fat with water to retain their size. That is, instead of shrinking to match the reduced amount of fat in the cell, they stay the same size! Result - you weigh the same, look the same, maybe even gained some scale weight, even though you have actually lost some serious fat.

The good news is that this water replacement is temporary. It's a defensive measure to keep your body from changing too rapidly. It allows the fat cell to counter the rapid change in cell composition, allowing for a slow, gradual reduction in cell size. The problem is, most people are frustrated with their apparent lack of success, assume they have lost nothing, and stop dieting.

However, if you give those fat cells some time, like 4-6 months, and ignore the scale weight fluctuations, your real weight/shape will slowly begin to show. The moral of the story - be patient! Your body is changing even if the number on the scale isn't.


Common patterns of weight loss from tracking a lot of people who become assimilated into the low carb lifestyle, a pattern emerges.... the 2 week induction is pretty heady...weight lost just about every single day, enormous and unbelievable amounts of weight loss are reported. This is often followed by complaints that weight loss "stalls" or that the rate drops to only 1 pound per week.

Many people just don't know that fat-loss ...the actual goal when on a weight-reduction" diet, is rate-limited. In other words, the human body has factors that prevent more than a certain amount of fatty-acid release from storage...and even more factors that prevent those released fatty acids from being used up instead of stored back into the fat cells.

A priority of the human body is survival. Anything that threatens its survival results in the cascade of events to maintain the previous status quo. Water fluctuations are one way the body does this. you done good on Atkins' during induction...lost 10 pounds the first 2 weeks. Maybe 7 the first week and 3 the second. But, whoa! Weeks 3 and 4 there is NO loss! And weeks 5 and 6 is only 1/2 pound each!

So... what gives? Initially, the body jettisons the water attached to the glycogen stores that we diligently deplete to get into ketosis...this accounts for about 3-5 pounds of water. In addition, muscle stores of glycogen are not being replaced when used...which will account for the rest. All in all...MAYBE 1/2 pound of fat was metabolized during the first week... and MAYBE 1/2 pound of fat was metabolized the 2nd week. Of that 10 initial pounds, only 1 pound was fat and 9 pounds water...

The body senses this lack and sirens start shrieking: Warning! Warning! Losing water... new to get back to the status quo! Brain tells body to produce and release that vasopressin anti-diuretic hormone....more water is retained, and no weight loss noticed. Fat loss is still occurring, MAYBE even 2 pounds per week, because ketosis is firmly established and appetite suppression is in effect...but water retention is hiding that continuing fat loss. The body is preventing dehydration with this mechanism, and that's a *good* thing.

From the perspective of the scale, it can be discouraging. Which is why the mantra: Water retention masks fat loss (repeated frequently to oneself) is helpful. Water retention will mask ongoing fat-loss for as long as the body retains the water. We can combat this by drinking more water...but we aren't going to totally overcome this mechanism during the initial water-loss phase of the Atkins diet. By weeks 5 and 6, things start to get back in balance, and the scale will begin to reflect the true fat-loss...which, as mentioned before is rate-limited.

Individuals vary, but max weight loss runs about 2 pounds per week...under extremely optimal conditions... or 1% of body weight (whichever is the lower number). So don't use the scale as an excuse to undermine your progress. Even when the scale is in a stall, fat loss can be occurring.


We've been told over an over again that daily weighing is unnecessary, yet many of us can't resist peeking at that number every morning. If you just can't bring yourself to toss the scale in the trash, you should definitely familiarize yourself with the factors that influence it's readings. From water retention to glycogen storage and changes in lean body mass, daily weight fluctuations are normal. They are not indicators of your success or failure. Once you understand how these mechanisms work, you can free yourself from the daily battle with the bathroom scale.

Water makes up about 60% of total body mass. Normal fluctuations in the body's water content can send scale-watchers into a tailspin if they don't understand what's happening. Two factors influencing water retention are water consumption and salt intake. Strange as it sounds, the less water you drink, the more of it your body retains. If you are even slightly dehydrated your body will hang onto it's water supplies with a vengeance, possibly causing the number on the scale to inch upward. The solution is to drink plenty of water.

Excess salt (sodium) can also play a big role in water retention. A single teaspoon of salt contains over 2,000 mg of sodium. Generally, we should only eat between 1,000 and 3,000 mg of sodium a day, so it's easy to go overboard. Sodium is a sneaky substance. You would expect it to be most highly concentrated in salty chips, nuts, and crackers. However, a food doesn't have to taste salty to be loaded with sodium. A half cup of instant pudding actually contains nearly four times as much sodium as an ounce of salted nuts, 460 mg in the pudding versus 123 mg in the nuts.

The more highly processed a food is, the more likely it is to have a high sodium content. That's why, when it comes to eating, it's wise to stick mainly to the basics: fruits, vegetables, lean meat, beans, and whole grains. Be sure to read the labels on canned foods, boxed mixes, and frozen dinners.

Women may also retain several pounds of water prior to menstruation. This is very common and the weight will likely disappear as quickly as it arrives. Pre-menstrual water-weight gain can be minimized by drinking plenty of water, maintaining an exercise program, and keeping high-sodium processed foods to a minimum.

Another factor that can influence the scale is glycogen. Think of glycogen as a fuel tank full of stored carbohydrate. Some glycogen is stored in the liver and some is stored the muscles themselves. This energy reserve weighs more than a pound and it's packaged with 3-4 pounds of water when it's stored. Your glycogen supply will shrink during the day if you fail to take in enough carbohydrates.

As the glycogen supply shrinks you will experience a small imperceptible increase in appetite and your body will restore this fuel reserve along with it's associated water. It's normal to experience glycogen and water weight shifts of up to 2 pounds per day even with no changes in your calorie intake or activity level. These fluctuations have nothing to do with fat loss, although they can make for some unnecessarily dramatic weigh-ins if you're prone to obsessing over the number on the scale.

Otherwise rational people also tend to forget about the actual weight of the food they eat. For this reason, it's wise to weigh yourself first thing in the morning before you've had anything to eat or drink. Swallowing a bunch of food before you step on the scale is no different than putting a bunch of rocks in your pocket. The 5 pounds that you gain right after a huge dinner is not fat. It's the actual weight of everything you've had to eat and drink. The added weight of the meal will be gone several hours later when you've finished digesting it.

Exercise physiologists tell us that in order to store one pound of fat, you need to eat 3,500 calories more than your body is able to burn. In other words, to actually store the above dinner as 5 pounds of fat, it would have to contain a whopping 17,500 calories. This is not likely, in fact it's not humanly possible. So when the scale goes up 3 or 4 pounds overnight, rest easy, it's likely to be water, glycogen, and the weight of your dinner. Keep in mind that the 3,500 calorie rule works in reverse also. In order to lose one pound of fat you need to burn 3,500 calories more than you take in.

Generally, it's only possible to lose 1-2 pounds of fat per week. When you follow a very low calorie diet that causes your weight to drop 10 pounds in 7 days, it's physically impossible for all of that to be fat. What you're really losing is water, glycogen, and muscle.

This brings us to the scale's sneakiest attribute. It doesn't just weigh fat. It weighs muscle, bone, water, internal organs and all. When you lose "weight," that doesn't necessarily mean that you've lost fat. In fact, the scale has no way of telling you what you've lost (or gained). Losing muscle is nothing to celebrate. Muscle is a metabolically active tissue. The more muscle you have the more calories your body burns, even when you're just sitting around. That's one reason why a fit, active person is able to eat considerably more food than the dieter who is unwittingly destroying muscle tissue.

Robin Landis, author of "Body Fueling," compares fat and muscles to feathers and gold. One pound of fat is like a big fluffy, lumpy bunch of feathers, and one pound of muscle is small and valuable like a piece of gold. Obviously, you want to lose the dumpy, bulky feathers and keep the sleek beautiful gold. The problem with the scale is that it doesn't differentiate between the two. It can't tell you how much of your total body weight is lean tissue and how much is fat.

There are several other measuring techniques that can accomplish this, although they vary in convenience, accuracy, and cost. Skin-fold calipers pinch and measure fat folds at various locations on the body, hydrostatic (or underwater) weighing involves exhaling all of the air from your lungs before being lowered into a tank of water, and bioelectrical impedance measures the degree to which your body fat impedes a mild electrical current.

If the thought of being pinched, dunked, or gently zapped just doesn't appeal to you, don't worry. The best measurement tool of all turns out to be your very own eyes. How do you look? How do you feel? How do your clothes fit? Are your rings looser? Do your muscles feel firmer? These are the true measurements of success. If you are exercising and eating right, don't be discouraged by a small gain on the scale. Fluctuations are perfectly normal. Expect them to happen and take them in stride.

It's a matter of mind over scale.

Tuesday, January 12, 2010

Off Topic - We have a new doggie we adopted

Another Smiley Update:  We nearly lost Smiley about a week ago.  Those rope bones from China!  He swallowed the end bit whole.  I was too late to stop him!  He managed almost two weeks later to bring it up - all the way from the intestines.  Ugh.  Anyway that partial obstruction left him with a massive intestinal infection.  I thought he was going to die.  Sadly, Smiley thought so too and went to hide.  Fortunately the vet was open that Sunday when Smiley became so violently ill.  I kept praying so hard for his recovery but I was still an emotional mess. The nice vet spoke English which was a relief.  Spanish is the first language here. Smiley was immediately put on IV for hydration and antibiotics.  By the evening he was almost himself again and a couple of days later, he was right as rain and better than before!  It's amazing how little dogs bounce back.  I went through a hell as little Smiley has crept into my heart and gives so much joy and love.  I remember breaking down in the mall and crying, not caring who saw me, and a sweet, good Samaritan woman stopped to inquire if I was going to be alright.

The moral of the story:  Unless it is a very tight weave rope bone (i.e. something your dog can't easily make inroads on), don't let him have it - and keep an eye on him whenever he chews on it (great for keeping the teeth clean and breath smelling nice) as it is those end bits (like a little ball), that can cause an intestinal obstruction.

A Smiley Update.

The above photo is an actual photo taken this morning of Smiley on the enclosed veranda. Smiley is such a love sponge. He surprised me this morning. I made a little bed for him next to mine and this morning at 5:30 am, he wanted on the bed. So, reluctantly (thinking about fleas), I let him up and he cuddled for the best part of an hour. Then later when we were having tea, he wanted on my lap and sat there chewing on his rope bone.

The photo below is almost an exact image of Smiley. Just yesterday we were wondering what breed he is. He looked a bit like a miniature lab to us (from internet photos) but not as broad in the face or body and his legs are shorter. This morning in the early hours of the morning the words, Dachshund/Labrador mix came into my mind. Bear in mind I only have a vague image of how a Labrador looks and no idea what a Dachshund looks like other than it is a small dog. I googled the Dachshund/Labrador mix later the same day and found this photo that matches Smiley first thing. This sure is confirmation to me that Smiley was meant to be a part of our family (Could it be a God thing or could it be Happy had something to do with this? I don't know but it sure is a bit more than a coincidence, at least in my mind.) Wink.

Update: In hindsight, I think Smiley is a Dachshund/Jack Russell Terrier mix. The Dachshund/Labrador mixes usually have the face of a lab - Smiley does not. His face looks more like a Jack Russell Terrier mixed with Dachshund.

Here is another photo I found on the internet (ironically a Dachshund/Jack Russell Terrier mix - so maybe I was wrong? The lady adopted this one which was a stray. Did she name him correctly. I'm thinking maybe so.) I sure hope someone can identify our dog's breed. I will post an actual photo of Smiley soon. Smiley's face looks more like the one in this photo.  Although he has thicker, longer hair and he is always shedding!  Hey, I would rather deal with the hair and also have little Smiley by our side.  What a little sweetie he has turned out to be.  It's almost as if he is grateful.  He is so affectionate.   He follows me from room to room all day long.  He is terrified of thunderstorms and unfortunately they come very often.  He comes and hides under my desk or in the pantry (walk-in pantry).  When have to go somewhere he gets extremely anxious and excited (abandonment issues?) and when we open the door, he is out the door like a bullet and runs to the car and if the door is not open, he frantically runs all around the vehicle looking for an open door.

Just thought I'd throw in an extra post this month, for those who were sympathetic and understood our pain in losing our beloved Shiba Inu, Happy. It was and even now 2 1/2 months later is still difficult. However, here is a note, I wrote yesterday to my best email buddy, Jan Ballas, of many years. Bear in mind Ian practically swore on the day Happy died that he never wanted another dog ever again!

Yesterday morning early Ian and I were having our tea date as per usual outside and watching the birds and monkeys eat bananas, when a lady drove by in her 4 x 4. Ian said that she looked like the Canadian lady who has two daughters. I had not met her yet. They live on a island off Vancouver Island in British Columbia. Anyway Ian and the boys had met them, but not the husband. We went to stand in the driveway to catch her as she came down the hill again, but instead she parked at the top and walked down with a little, blond dog. I saw her, a pretty lady of close to 60 years, but my eyes immediately went to the dog. I asked her what breed it was and she said she had no idea as he had just parked himself on their doorstep about a month ago. Since then they had taken Hobo (the name they gave him - like in the movie, the littlest hobo) to the vet to get all his shots, etc. and found out he was healthy and about 5 years old. Turns out no one at the office knows that anyone is looking for this dog, so Connie was starting to look for a home for him. It wasn't practical to keep him although her husband, Dave, and the young daughters (26 and 29) wanted to keep him and take him back to Canada. However, Connie does not want any dogs at the moment. Anyway, we offered her some tea and we sat outside. I bonded with Hobo (we renamed him Smiley - you know, Happy and then Smiley) and when she left, I was an emotional wreck and wanted the dog right away. Ian thought it was so strange how it all happened and just instinctively ran out and told her that we would take him, even if there is a small risk that the previous owners come back for him. However, it seems the owners abandoned him hoping that someone would take him in. He is such a clever little dog and even car smart! He looks a bit like a miniature lab, but less broad in every way, shorter and smaller. Quite cute, with an over-sized head for his body! Obviously, he is a mix of some sort, though I know not what.

So yesterday we went into the city. I cleaned the apartment and Ian picked up our sons who had been at Crossroads Bible Church Camp at the beach - about 100 youngsters went. They had fun. At the time, we didn't say anything about Smiley and this morning we had tea with Connie and Dave and then brought Smiley home. The boys loved him too. He is very affectionate but still a little overwhelmed. He is adapting fast as he got only the nicest people food at the barbecue we had and plenty of love and attention.

Anyway, I'm typing to you and he is lying happily asleep at my side. I know I will love this little Smiley. He won't replace Happy but he'll go a long way to healing my broken heart. So Ian says, "Oh well, here we go again - Smiley handcuffs!" Oh dear, but I think he will be okay left for part of a day."

That was my letter to Jan, with one or two minor injections.

Basically, we are adopting an orphan, and since in later life I too became an orphan, it seems fitting to show compassion and to love this little one for who he is. Smiley is not unlike Happy in coloring, a little smaller, but with a personality that is all his own. Even so, I find myself startled at times looking at him sleeping and feeling a little tearful remembering Happy, because of the resemblances. However, I think Happy is looking down from heaven and smiling. It seems like Smiley is meant to be a part of our family too. Since we don't know his age - only roughly 10 years from his teeth health apparently - we made his birthday yesterday (January 11th). He had a wonderful day, but today I'm having to take him outside often as he has an upset tummy. I think we overdid it! Live and learn!

Hope this doggie tale brings a smile to other dog lovers out there. I think you will relate to my joy.

Update:  Smiley definitely has Jack Russell in him, maybe Dachshund and maybe even something else.  Either way what a joy he is and what great company even when I am left alone in the house.  He is fiercely protective of me.  Smiley had a tummy bug from being on the lamb when he came to us, and Ian figured it out.  A short course of antibiotics and he has been fine ever since. :)  Smiley loves food, practically lives for food and unfortunately is a little more tubby these days and everyone it seems points it out to me (as if I can't see with me own eyes! lol).  I console myself that Happy was also a bit rotund and he lived to the ripe old age of 14 years and 2 months. I pray Smiley will make at least that and more but we will never know his true age.  To me he actually looks like he is 9 years old.

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Friday, January 8, 2010

Free E-book on Intermittent Fasting

This picture paints a thousand words, doesn't it? Crossing the bridge from overweight land and walking into the light of health and well-being and knowing the truth finally of how to get there! That's what comes to mind when I look at that photo. It could also signify the bridge at a crossroads in life - taking the bridge that leads into the light would be the good path that we should find and walk in.

Jan, Sally - this is for you! Enjoy!

Download your Free E-book here.

"The Fast-5 diet is not just a weight-loss diet -- it is a comfortable way to live to maintain a healthy weight indefinitely. (My note: Low-carbing fits into this way of life very, very well for those whom it suits.)

The Fast-5 diet is a form of intermittent fasting with a daily short fasting period (19 hours, including sleeping) followed by an unrestricted eating window of 5 hours. That's all there is to it."

When to Expect Weight Loss and More on IFing

What to expect:
"Expect zero weight loss in the first three weeks, which is the adjustment phase. You may even see weight gain during this period due to compensatory overeating. Weight measurement during this time is not recommended, but many people can’t resist, so don’t expect a loss. Three weeks after starting the Fast-5 program, you should see an average of a pound per week loss. That means over the course of four weeks, you should see four pounds lost, but the loss may not be evenly spread from week to week; it can be two pounds one week, none the next, then two again, and so on.

Some people see more rapid weight loss, even in the first three weeks. That’s not a problem, but may not be seen by everyone, and is less likely for someone who’s already been maintaining a low-carb diet. An early loss of several pounds early is likely to be mostly water, so if you see a large early loss, do not expect to see the same rate in later weeks.

Decrease in symptoms of inflammatory and other diseases: (This is huge - I almost forgot about the decrease in inflammation. High CRP levels should drop dramatically with this way of eating.)
Fast-5ers have reported diminished symptoms of: rheumatoid arthritis, multiple sclerosis, asthma, congestive heart failure and a reduction of insulin requirement for type 2 diabetes."

Here is the Full Summary

Scott's Intermittent Fasting Story

IF Success Story

What struck me as ultra-important is that it would be difficult to do intermittent fasting by eating lots of junk food. Cravings would make IFing very difficult and a matter of needing to use lots of willpower. Low-carbing is still the easiest way to accomplish one's goals. Intermittent Fasting is just another tool to use on the low-carb lifestyle.

I found this in the FAQ's: A balance of carbohydrate, fats, and protein with no extremes (probably means no zero carb diets - some carbs would be prudent.). Reducing carbohydrates (bread, pasta, rice, potatoes, cereals) may enhance weight loss by an additional effect on appetite moderation. I'd say that is a given. Try my Fast Cheese Bread - it's a very good substitute for toast and tastes very much like bread. If you have pasta, choose Dreamfields. If you have cereal, choose oatmeal. Try to skip the rice and potatoes. Use cauli-rice and hollow baked potatoes to leave just the skins and fill with cauli mash and top with your favorite baked potato toppings such as chopped bacon, green onions, sour cream, grated cheese, etc. Mash the leftover potato for the non low-carbing family or take over to a neighbor, who has children.

Intermittent Fasting - Informative FAQ

Sally, the next couple of posts are for you!

Enjoy this Intermittent Fasting FAQ

This jumped out at me: Question: I’ve been eating on a Fast-5 schedule all week and I’m still eating everything in sight. What do I do?

Answer: Give yourself time to adjust. Compensatory overeating is a normal part of the adjustment, and typically subsides after a week, but sometimes it takes up to three weeks. Weight loss is not to be expected until you’ve been on a steady Fast-5 schedule for at least three weeks.

Patience is key then, but people do lose weight with this method and keep it off as well, so don't lose heart when the scale does not move for days or even 3 weeks. You may, however, begin to notice your clothes feeling looser on you. :-)

Wednesday, January 6, 2010

Should We Weigh Ourselves? Some Thoughts.

Hmm, that really depends. If you're talking about me. Yes, I do have to weigh at least once a week or at the very least a couple of times a month. I have a tendency to think I look okay, as the pounds are creeping on. Then when I finally get the courage to step on the scale, I usually get a big fright! This has happened to me so many times in my life, I don't care to remember!

I have tried using a belt with notches instead of weighing. That does not work for me, as my waist will not increase in size for quite a while. My lower abdomen will, however, and probably a few other places and a 5 lb gain will not readily be noticed by me. A pair of jeans that you remember wearing at a certain weight is probably a much better indicator of weight, if one is adverse to using a scale.

Time to Make New Year Resolutions?

I'm thinking specifically with regard to any of you getting on the scale recently and being unhappy with the number. It is a New Year and it is a popular practice to make new year resolutions. Some people think it is futile, because so many people make them and fail to see them through. Does that mean we should not make them?

I don't think so. I think like stars, dreams are necessary for navigation. If your dream is to reach your goal weight this year, then make that resolution and do everything in your power to stay the course, no matter what. In other words, dream about it every single day and picture yourself in your favorite jeans or looking like you did in the past in a favorite photograph of yourself. Going through life passively and not making goals is a recipe for living life at less than your actual potential.

Remember the old adage that has a great deal of wisdom? -

"Fail to plan, then plan to fail."

So, how about we all look to this new year (me included) to reaching our best possible weight for our age and health. How about it? For me, this includes low-carbing (probably not induction, but around 30 to 40 grams carbs a day) and intermittent fasting with a window for eating each day. Once or twice a week I may decrease that eating window, so that I'm fasting almost 24 hours (8 hours of that time is spent sleeping), if my weight loss is slow. So what is your plan for dieting? What is your strategy? Do you know your body and how you lose weight best? I suspect most everyone does know how to lose weight, but it is so much a mental thing too. The mind must buy into the desire fully and then a part of each day must be spent thinking and dreaming about successfully reaching goal. Picture yourself and think about it and plan, plan and readjust the plan if and when necessary. It doesn't hurt to do some form of exercise to keep the metabolism humming along when calories are fewer, and to keep the body looking toned (one can usually subtract up to 5 lbs for looking toned). Weights also are a good idea. Ladies, 10 lb hand held weights are great for toning. You won't look like a body builder.

So let's do this! Love to know if anyone else is joining me? I'm sure many will and will be successful this year. All the best!


Saturday, January 2, 2010


P.S. That is a full-sized dinner plate. My DH who is dieting now and fore-swearing his regular bread (he is a big bread eater) just said. "Wow, I'm really glad to have this bread (his breakfast = burger patty, bacon and an egg on the toast.) otherwise this diet would be a lot more austere for me."

NOTE: For a lovely video of how to make this bread, visit Bowulf's Channel.

Toasted this makes very acceptable bread. It slices easily when cool and makes great sandwiches. Without toasting, it is more muffin-like than bread-like. The gluten-free version is very tasty, a bit higher in carbs, and the flax version is lower in carbs and more whole wheaty tasting and a bit higher in calories.
1 cup ground almonds
2/3 cup gold flax meal
1/3 cup vital wheat gluten
1/3 cup vanilla whey protein
4 tsp baking powder
1 cup grated Monterey Jack, OR Cheddar cheese
¼ cup butter
2 eggs
½ cup Hoods Carb Countdown milk, OR
any milk or cream
Grated cheese sprinkle for top, optional

In large bowl, mix dry ingredients together. Cut in butter. Stir in cheese. In small bowl, beat eggs with fork. Stir in milk. Stir the egg mixture into the dry ingredients until just blended. Do not over mix; scoop batter into well-greased 8-inch square baking pan. Sprinkle with cheese, if using. Bake at 350°F for 35 to 45 minutes, or until a knife inserted in the center comes out clean. Allow to cool completely in the pan.

When completely cool, cut in half one way and then in half the other way (looking from the top down - it looks like a cross). Each quarter makes 4 adequate slices of bread. Use a serrated knife to cut the slices of bread. Toast well before using.

Variation: Gluten-free Bread: Use 2 cups of my Gluten-free bake mix (recipe follows), 3 eggs and a couple of tablespoons of water. Make sure the batter is not too stiff. Add a little extra water, if necessary, by the tablespoonful. There are some differences in the various brands of coconut flour. Update: I made the gluten-free bread again the other day, but it was not possible to toast it (broke into pieces) - now something could have gone wrong (yep, it happens to me too). One would need to either do the toasting in a pan or on the stove-top or in a toaster oven. Upon reflection, the first recipe is best. This one is very loaf-like.

Yield: 16 slices, 1 slice:
137.3 calories: 8.4 g protein; 10.6 g fat; 1.5 g carbs

Gluten-free Bread: 16 slices, 1 slice:
116.7 calories; 5.0 g protein; 8.6 g fat; 3.9 g carbs

Helpful Hint: If you require a sandwich for work, take the bread along separately and toast the bread just before adding sandwich ingredients.

Gluten-Free Bake Mix:
1 ½ cups oat flour
1 cup ground almonds
½ cup sifted coconut flour
1 tsp Xanthan gum


It is that time of year...we are all ready to "ring in the New Year." So what is the origin of that phrase?

It used to be customary in England to "ring out" the Old Year at midnight on New Year's Eve by tolling the church bells as though for a person who had died, and "ring in" the new year with a cheerful peal. There is a well-known poem by Tennyson, written in 1850, that refers to this custom. This is the first verse:
Ring out the old, ring in the new,
Ring, happy bells, across the snow;
The year is going, let him go;
Ring out the false, ring in the true.

Another great chocolate chip cookie to ring in the New Year. These are similar to my favorite chocolate chip cookies, p. 100 of Splendid Low-Carbing for Life, Volume 2, with a few minor differences. I didn’t include the chocolate chips in the analysis, as depending on the product, the carb count will vary.

1 cup butter, softened
1 ¼ cups Splenda Granular
¼ cup powdered erythritol
½ tsp molasses
2 eggs
2 tsp vanilla extract
2 ¼ cups Splendid Low-Carb Bake Mix
1 tsp baking soda
½ tsp salt
2 cups sugarless chocolate chips (or 70% Lindt, chopped)

In food processor, combine butter, Splenda Granular and molasses; process. Add eggs and vanilla extract; process. In medium bowl, combine Splendid Low-Carb Bake Mix, baking soda and salt. Stir into butter mixture until well combined. Fold in chocolate chips. Drop by rounded teaspoonfuls onto greased cookie sheet. Bake in 350°F oven 8 to 10 minutes, or until brown underneath. Cool on wire rack, if desired, then transfer to a dinner plate or two and refrigerate. These will be best once cold and firm. Keep refrigerated.

Yield: 44 cookies
1 cookie
74.4 calories
3.0 g protein
6.3 g fat
1.4 g carbs