DTA Keto Food Library



Chinese food is a favorite for many people, but for us diabetics it is usually a no-no. This Keto Hack changes that. Enjoy!

Low Carb Sweet & Sour Chicken

Buffalo Chicken set of fire with Jalapeno will make your day!

Buffalo Chicken Jalapeno Popper Casserole

Soup up you chicken with this yummy hack

Cheddar Bacon Chicken

Stir-fry is always a hit for dinner and this recipe combines Lemon Pepper, Kale, and chicken in a winning combination.

Lemon Pepper Chicken & Kale Stir-fry

The Hack on Chicken and Rice will make your day!

Low Carb Baked Chicken and Cauliflower Rice

This Paleo Hack of this chicken will really cause you meals to POP.


Bummed because your regular Kung Pao Chicken puts you into the clouds with your BG? You are going to be happy that there is now a Keto Hack for that.

Keto Kung Pao Chicken

When you need some low-carb (and gluten-free) comfort food, try this Pepperoni Pizza Chicken Bake!

Low-Carb Pepperoni Pizza Chicken Bake

Obviously when you’re cooking with the kiddos the recipe needs to be quick and easy. Also you want it to be healthy, but still something they are invested in and looking forward to eating when it’s finished. Cheesy Ranch Popcorn Chicken fits the bill.

Cheesy Ranch Popcorn Chicken

Guiltless and satisfying for low carbers, a new twist on chicken salad. Makes a very hearty lunch. Prep time does not include time to cook chicken and boil the egg.

Low Carb Chicken Salad

We all know having breakfast for dinner is amazing… but breakfast for lunch isn’t as common. Cobb salad has always given us breakfast vibes when we enjoy it for lunch! It’s not surprising – you’ve got bacon, egg and avocado in one meal! That’s our usual weekday breakfast with a few more ingredients thrown in.

Cob Salad

This tasty keto recipe is great for those of us with busy life styles. It takes no longer than an hour to prepare and can provide several quick ketogenic lunches and dinners. I fine-tuned this recipe to be not just low in carbs but also high in micronutrients – you will get 40% of your daily potassium in just one serving! It’s best served with some keto-friendly foods like Sriracha, crispy greens or pickles. If you only cook for yourself and eight servings is too much for you, just halve the recipe.

Cheesy Chicken Keto Casserole

Instead of the usual heavily-processed, nutrient-depleted white flour that’s used in dumplings, this is a very simple dough made from coconut flour, eggs and a pinch of baking powder. the raw dumplings, spooned on top go nice and golden brown on top while resting on a bed of chicken stew, and soaking up all the delicious flavors of the chicken gravy. Just the thing for making husbands, and bellies, and husband’s bellies very happy.

Keto Chicken and Dumpling Casserole

Dumplings are back! Just as you would ordinarily make dumplings using wheat flour, we use almond meal. The end result is every bit as good. I like putting a teaspoon of dried rosemary in my biscuit dough for a bit of added flavor.

Almond and Golden Flax Meal Dumplings and Chicken

This recipe is a combination of two of my favorites: spaghetti squash and fettuccine alfredo. The recipe below is for an easy, quick alfredo sauce made in a skillet and then the cooked spaghetti squash and chicken are added before serving.

Chicken Alfredo Spaghetti Squash




 Low carb yum! Delicious hamburger stroganoff made fast and easy in one pan!

Low Carb Hamburger Stroganoff

Hamburger, Sausage, Broccoli Alfredo – Low Carb

Another Low Carb Stroganoff Dish

This dish should satisfy that cheesburger craving. Substituting regular flour will now allow many of us diabetics to eat this

Keto Cheesburger Pie

Stir-fry is something us D folks miss and this hack puts it back onto the table for us.


This no guilt Keto Tex-Mex Casserole is so good you it will quickly become a favorite.

Tex-Mex Casserole

Meatloaf? Stuffed with Goat Cheese and Spinach? And Keto friendly, too? Sign me up!

Keto Meatloaf

Chili was always one of my favorite dishes so I had to find a way to incorporate into my low carb life. After messing with a few recipes I had I finally was able to get the perfect low carb to flavorful ratio.

Low Carb Chili

Hamburger is a favorite for many of us and have a vegetable mixed into it with cheese is not only delicious but low carb too!

Low Carb Hamburger Casserole

Low-carb spicy beef lo mein that will kick those cravings right to the curb. A total party of textures and flavors and just 4.9 net carbs per generous serving.

Low Carb Spicy Beef Lo Mein

A delicious low carb and gluten free meatball recipe based on the classic Beef Stroganoff.


This soup has to be one of the best soups I’ve ever tasted, with tender chunks of beef that you can cut with a spoon, delicious vegetables and decadent sauce.

Low Carb Beef Stew

This casserole recipe uses a can of low carb black soy beans instead of regular black beans.


These are what dreams are made of. Low carb cream cheese stuffed meatballs. They are quick to make, economical, perfect as a snack, lunch, dinner, breakfast (you know I think leftovers are King!) and can be frozen. So why not make a double, triple batch and be prepared for the weeks ahead.

Cream Cheese Stuffed Meatballs

If you haven’t tried German Meatballs, you need to! They are awesome and easy to make.

German Meatballs

I have a handful of favorite foods, things that make the rotation of my monthly dinner menu and cheeseburgers are most definitely towards the top of the list.

Cheeseburger Pie

Casseroles are one of my favorite dishes to make. And, this low carb bacon cheeseburger casserole is certainly a winner.


The kids will love when you tell them they don’t need utensils for this warm, cheesy, ooey-gooey and delicious meal! Boiling the peppers makes them a bit softer, and they’re filled with tons of colorful, healthy, tasty ingredients. The kids will ask for this fun recipe time and time again.

Philly Cheesesteak Stuffed Peppers




 Sausage and coconut flour combine into a explosion of flavor. For an extra treat try using different flavored sausage.

Keto Sausage Balls

The best of both worlds comes together with this dish. We could have put it in the bacon category, but it has more pork. Mouth watering yet?

Bacon Wrapped Stuffed Pork Loin

If you like your food spicy and you like bacon and eggs, you should love this dish.

Jalapeno Popper Egg & Bacon Cups

This egg roll in a bowl is the perfect low carb Chinese food. I seriously could not get over how much this tastes like an egg roll.

Egg Roll in a Bowl

You like Pizza and you like Lasagna. Now try a Keto version that combines both with Canadian Bacon!

Keto Pizza Lasagna

Ham and Cheese is everyone’s’ favorite and this Stromboli sandwich will rock your world.

Ham and Cheese Keto Stromboli

Hot dogs are always a favorite and these stuffed and bacon wrapped ones will have your family asking for more! Also, as a hack try different ones like chicken or beef, or even turkey smoked sausage.

Cheese Stuffed Bacon Wrapped Hot Dogs

HACK ALERT!!! We hacked the above Cheese Stuffed Bacon Wrapped Hot Dogs! We used cheddar brats and thick wrapped bacon!!!

Bacon Wrapped Cheddar Brats

If you like tortillas you will love the Paleo Hack!

Pork Rind Tortillas

Polish Sausage, Bacon, and Broccoli rocks this Keto Hack. Mouth watering yet?

Polish Sausage with Bacon and Broccoli

These Fritters have awesome flavor, are keto so us diabetics can eat them, and they are delicious!

Bacon, Spaghetti Squash, and Parmesan Fritters

This recipe has bacon with Guacamole and is Keto. Yeah, us!

Bacon & Guacamole Fat Bombs

This one Skillet entree uses Kielbasa and Cabbage in a excellent way to tickle your taste buds.

Kielbasa and Cabbage Skillet

Low Carb Sausage Bacon Bites are a wonderful change-up for having breakfast for supper!

Low Carb Sausage Bacon Bites

My family always has crescent rolls at Thanksgiving. When these came out of the oven, the smell reminded me of a buttery roll on Thanksgiving morning…they tasted great too. The flavor reminds me of my past life of KFC buttermilk biscuits.

Low Carb and Gluten Free Biscuits and Gravy

Growing up, I loved my Mom-mom’s fried chicken with biscuits and milk gravy.  I decided that I needed to make sausage milk gravy with some primal biscuits the other day – it was a huge hit!  My husband raved and said he liked the biscuits & gravy even better the next day as the flavors settled.

Primal Biscuits and Sausage Gravy





Who doesn’t like Pot Pies. But all that dough….and carbs. Not good. Bummer. Well here is a keto friendly, gluten free version that even a diabetic can eat!!

Low Carb Turkey Pot Pie

This turkey and vegetable soup will go with just about any other dish or stand by itself.

Low Carb Turkey and Vegetable Soup

California Turkey and Bacon Lettuce Wraps with Basil-Mayo is a fresh and filling low-carb meal that comes together in minutes!

California Turkey and Lettuce Wraps

The Turkey casserole is the bomb! You can also use chicken to make this Low-Carb and Gluten-Free Turkey Casserole with Mushrooms, Mozzarella, and Cauliflower Rice.

Low Carb Turkey Casserole

These Turkey Egg Wraps will remind you of a golden arches breakfast food that has a gajillion carbs. These, not so much. The nice thing about these egg wraps is that they are so easy to make and you could fill them with anything. I imagine that with a few alterations you could even make them sweet rather than savory. Hmmm…wheels are turning on that idea……

Paleo Turkey Egg Wrap

There are so many good flavors in this Thai-Inspired Ground Turkey Stir-Fry with Basil and Peppers and this tasty recipe is low-carb, dairy-free, and South Beach Phase One (and gluten-free with the right ingredient choices). Use your garden basil if you have some!

Thai inspired Turkey Stir Fry

Not only is this recipe healthy and full of veggies, but it’s low-carb as well, so if you like turkey and zucchini, then these Turkey Taco Zucchini Boats are a great option.

Turkey Taco Zucchini Boats

A very gluten free Ground Turkey Skillet with Green Beans recipe that is definitely easy to make and tasty meal for your family dinner.

Turkey Skillet with Green Beans

If you’ve never experienced zucchini lasagna, you’re in for a delicious surprise! The zucchini replaces the noodles and is topped with layers of an incredible turkey meat sauce and lots of ricotta and mozzarella. Next time I’d probably add mushrooms, pepperoni slices, or perhaps more roasted veggies. Either way, it’s love!

Low Carb Zucchini Lasagna with Spicy Turkey Meat Sauce

Turkey (or chicken) is perfect in this delicious Low-Carb, Gluten-Free, and Paleo Turkey Soup with Zucchini Noodles.
Low-Carb Turkey Soup with Zucchini Noodles

It doesn’t get much more comforting than these tender, sagey meatballs, swimming in a butter and white wine sauce that is flavored with crispy Pancetta, and even more fresh sage. Served over a velvety cauliflower mash? Heaven in a bowl people – believe it.

Turkey Saltimbocca Meatballs – Low Carb and Gluten Free


This Ground Turkey Low-Carb Enchilada Casserole was so good, I had leftovers for breakfast one day. And this healthy enchilada casserole made with ground turkey is low-carb and gluten-free!

Low-Carb Enchilada Casserole with Ground Turkey and Chiles



 The almond meal and finely grated Parmesan makes a crispy coating on the fish that’s also gluten-free and South Beach Diet friendly, and I’m betting this recipe will be a hit with just about anyone who tries it.

Low-Carb Almond and Parmesan Baked Fish

This Shrimp Avocado Salad is perfect for a quick lunch or supper during the summer. Especially when it is hot and humid in south, I always start craving things that are cool and filling without being heavy and draining.

Shrimp Avocado Salad Recipe 

This garlic roasted shrimp with zucchini pasta is a quick and easy paleo recipe. It’s a great weeknight dinner — you can have it on the table in 20 minutes.

Garlic Roasted Shrimp with Zucchini Pasta

Salmon and Avocado combine to make an award winning dish. Get “wild caught” Salmon for a purer, less polluted fish.

Salmon Stuffed Avacado

Many people love oysters and this recipe is so easy to make and so delicious!

Oyster Stew

These keto tuna melt bites really fit the bill. The crispy outside matches great with the soft, creamy filling on the inside.

Avacado Tuna Melt Balls

The shrimp burger is out of control juicy and oozing with delicious flavors, and the guacamole is is beyond belief, as it’s smoky, spicy, fresh and creamy all at once.  Oh, and the little bits of crunch from the red onion are so good!

Shrimp Cilantro Burgers with Smoky Chipotle-Lime Guacamole

The best way to prepare baked salmon is in foil — glazed with Firecracker sauce! This recipe is so easy to make and pulls together in less than 30 minutes. Salmon is always so flakey and tender when you bake it in foil!

Firecracker Salmon baked in foil

Broiled scallops with a Parmesan crust take dinner from ordinary to extraordinary. Easy prep tricks, make ahead and freeze info and 10 min. cook time.

Broiled Scallops with Parm Crust

Succulent whitefish stuffed with creamy and dreamy crab filling and topped with a lemon butter drizzle…in just 30 little minutes.

Crab Stuffed Whitefish

Pesto Grilled is a great summertime meal. It is simple to prepare and scrumptious.

Pesto Grilled Shrimp

Now I know the traditional ingredients of making coconut shrimp aren’t in here, but trust me here – you won’t be missing the old, traditional recipe. You’ll get all the crunch, all the sweet and spiciness in the sauce, and all of the taste of regular coconut shrimp. Except, this time there won’t be anywhere close to as many carbs. It doesn’t take long to make, and it turns out fantastic!

Coconut Shrimp Hacked

A beautifully seared scallop is a delight to behold and a pleasure to eat.

Scallops in Brown Butter Caper Sauce



Mexican Low Carb

Taco Pie is a yummy way to enjoy cheese and meat, seasoned to perfection. (NOTE: try different cheeses for different flavors!)

Taco Pie

Mexican Pizza on Cheddar Cheese base.

Mexican Pizza

These cheesy spicy Mexican stuffed bell peppers come together in only 20 minutes for a low-carb, gluten-free and totally delicious weeknight meal.

Mexican Stuffed Peppers

These Low-Carb Slow Cooker Sour Cream Chicken Enchiladas are the latest dish I’ve made using my Crock-Pot Casserole Crock Slow Cooker, and these enchiladas were really delicious. CAUTION: Keep your portions small, this is a little carby…

Low-Carb Slow Cooker Sour Cream Chicken Enchiladas

Chopped zucchini pairs well with ground beef. I came up with this Mexican Zucchini and beef skillet dish recipe one night for an easy dinner. I’ve made a similar dish in the past using leftover salsa. This time, I just added a whole can of diced tomatoes and chillis.


These Low Carb Cheese Crisp Nachos are the amazing! – if you’re looking for a low carb option or not – you’re going to love them!

Low Carb Cheese Crisp Nachos

One Pot Cheesy Taco Skillet– this easy, delicious, veggie packed meal is quick and great for a budget- as well as a low carb diet! 

One Pot Cheesy Taco Skillet

These unbelievably delicious and perfectly flavorful Chicken Enchilada Zucchini Boats will have your family wanting them more and more.  With these you save on carbs by swapping out the classic tortilla wrapped enchiladas with hallowed out zucchini boats instead.

Chicken Enchilada Zucchini Boats


Low Carb Caribbean Red Snapper with Lime Sauce —- 1.5 ibs. red snapper filets. garlic, shallot, onion, lime juice, white wine vinegar, olive oil, red bell pepper, parsley, thyme, cloves, 2 small Serrano peppers diced cut (optional), 1 small scotch bonnet pepper whole (optional)

Red Snapper with Lime Sauce

This isn’t for the heat shy. My husband won’t get within 3 feet of them but I find them addicting! You can always cut back on the cayenne of course but don’t cut too much because they just wouldn’t be the same. Marinating time not included.

Haitian Voodoo Sticks

Haitian cuisine is barely known outside its native land, yet it combines African, French, Caribbean and other influences into a bold series of dishes that are delicious and unique.Pork Griot is perhaps the most famous Haitian recipe, including pork marinated with many herbs, spices and citrus, stewed and then fried.


As crazy as the idea of eating a cow tail is, it’s quite delicious when prepared correctly. To many here in the States, some may consider it a delicacy, but in the West Indies eating this part of the cow is part of the norm.

Braised Oxtail. Queue Boeuf


Green beans are a bit of a little power house as far as stringy little green veggies are concerned. They are low in fat, high in potassium, low net carbs and a decent amount of protein.

Nutty Chinese Green Beans

What is not to love about Egg Roll Stir Fry! Great to make a bunch at one time and then just heat up when you are hungry.

Egg Roll Stir Fry

Here is a low carb version of sweet and sour chicken. And it only has 8 grams of carbs per serving! Enjoy!

Low Carb Sweet and Sour Chicken

Here is a Low Carb High Protein meal that will satisfy that protein craving. A wonderful combination of broccoli and beef that will keep you coming back for more. At 10 carbs, this is low enough for the diabetic.

Oriental Beef Stir Fry

In this sesame chicken recipe, we used a tablespoon of arrowroot powder combined with a beaten egg to mimic that soft battered texture of Chinese sesame chicken. This texture was also important since the sesame sauce wouldn’t stick to a naked chicken thigh so easily.

Low Carb Sesame Chicken

Party coming up? These crab and cream cheese egg rolls are the perfect party appetizer! These are easy to fry or bake up and serve with sweet and sour dipping sauce. Everyone loves a super-easy, crazy-yummy appetizer!

Crab Rangoon Egg Rolls

Try this easy Low Carb version of the family favorite General Tso’s Chicken and you won’t ever need to get take-out again.

General Tso’s Chicken {Low Carb}


Low Carb Italian Eggs in Purgatory are a fun, all in one skillet, and tasty way to jazz up breakfast. Eggs that are steamed in an Italian me at and veggie sauce. These are grain free, paleo, low carb and keto.


Here is a low carb 6 item Italian dish!

Italian Chicken Bake

If you like Calzones, but cannot deal with the bread, here is a simple hack that has no bread in it and is delicious!

Low Carb, Grain Free Calzone

So, tell me, have you ever made spaghetti squash? This was the first time I ever made this veggie. Of course, everyone tells you it turns out like spaghetti but I figured sure, sure, sure it does. I mean, how close can a squash be to spaghetti? Well, hold everything!!! This thing really DID resemble spaghetti. Totally shocking. Add some carbonara sauce with bacon and hellllloooo happiness! This was a fabulous dish!!!

Spaghetti Squash Carbonero

Arrabiata sauce is essentially a tomato sauce made with garlic, olive oil, and most importantly, red pepper flakes. It’s traditionally used as a pasta sauce but I’ve also used it as sauce on homemade pizza, on meatballs and even in a red chile stew.


I know some of you are reading this and thinking that low-carb = low-flavor, right? Or that it requires weird ingredients, right? Well, this recipe is proof that you don’t HAVE to live a low-carb lifestyle to enjoy a low-carb meal. In fact, unless you KNOW that this is a low-carb dish, you’d never suspect that this wasn’t a traditionally-prepared Italian dish.

Low Carb Itallian Meatball

Italian seasoning and seasoned salt seasons this sauté of chicken and vegetables. Use any combination of vegetables you have on hand.

Italian Chicken & Vegetable Skillet



 Spicy Shrimp and Cauliflower Grits are easy enough for a busy weeknight, tasty enough for company and the perfect recipe for a low-carb, gluten-free diet! You can sub chicken broth for the wine if you wish.

Spicy Shrimp and Cauli Grits

Keep in mind that you don’t need to have all of the ingredients listed below… you can change-up this recipe as needed. Really the veggies and meats you add to this dish are up to you. This recipe will make a large amount of Jambalaya. We were able to feed our family of five and we still have quite a bit leftover for lunch tomorrow. I LOVE leftovers!

Cajun Jambalaya with Cauliflower “Rice”

BBQ shrimp done New Orleans style in a spicy, buttery, lemony sauce that is so good that you will be licking your fingers and the plate clean!

New Orleans BBQ Shrimp

This delicious chicken is flavored with Cajun seasoning and stuffed with pepper jack chicken and spinach. It is always a hit with family and company!

Cajun Chicken Stuffed With Pepper Jack Cheese & Spinach

Cajun Blackened Catfish is a quick and easy, healthy, delicious, spicy seafood dish that makes an excellent weeknight supper, and can fit into most healthy eating plans, including low fat, low carb, gluten-free, and paleo.

Cajun Blackened Catfish

Cheesy Chicken Stuffed Poblanos – Low Carb and Gluten Free Made this for dinner tonight……amazing! Subbed in pepper jack tho and seasoned the chicken with cajun mix

Cheesy Chicken Stuffed Poblanos

This Cajun Blackening Seasoning Recipe will be the only the first spice blend in a series of homemade spice / seasoning mixes on Flavor Mosaic, and will provide a zesty kick of flavor without being overly salty. Use it on your favorite chicken and fish dishes, including salads, tacos, sandwiches, wraps, etc.

Cajun Blackening Seasoning Recipe

Crunchy on the outside and tender on the inside, this low carb entree is made from canned salmon so you will always have it on hand for an emergency dinner. The sauce is easy and creamy and also low carb.

Low Carb Salmon Patties with Creamy Sauce

If you love fresh flounder, as well as a few tomatoes and other veggies, with Creole seasoning you will love this dish. A very fun dish to make!

Spicy Creole Flounder

Roasted Chicken + Creamy Cajun Spaghetti Squash Pasta! Try this! I love it!

Creamy Chicken Spaghetti Squash

Stuffed avocados are great for everyone with a busy lifestyle. They are nutritious, low in carbs and ready in just a few minutes!

Chicken Stuffed Avocados


Easy Baked Jalapeno Cheese Crisps! Low carb gluten free cheese crisps with a tex mex flare! These healthier baked crisps are simple to make with minimal ingredients. Plus can be made mild or super spicy. You choose! One of our favorite appetizers and snacks. 


Jalapenos and buffalo chicken are a marriage of flavors that just had to be done. It’s a flavor explosion that is oozing with rich and delicious cheese, and packed full of spiciness in every bite. Of course – you can’t forget about bacon. Everything tastes better with bacon.

Buffalo Chicken Jalapeno Popper Casserole

These spicy, gooey, low carb cheese enchiladas just light up your whole mouth with flavor and, believe it or not, they are egg fast friendly!


If you have ever had tamales, you know there is a specific texture to masa in a tamale, and there is supposed to be a hint of smoky spiciness to the middle meat filling. Some people may be on the verge of offended when I talk about masa without corn, for the word typically represents a corn-based dough used for all kinds of dishes, including pupusas, tortillas and of course tamales. For our version we used flaxseed meal and coconut flour to achieve the required texture.

Cornless Tamales

Traditional Tex Mex soup is a delicious and spicy comfort meal made with vegetables, ground beef, sausage, black beans and corn. My low-carb version uses green beans instead of black beans and corn. It’s a great one-pot meal that takes less than half an hour to prepare.

Tex Mex Soup

Take your turkey in a completely different flavor direction with this spicy, Southwestern skillet recipe. Jalapeños peppers and a Tex-Mex spice blend completely change the flavor of the meat into something awesome!!


They are little bites of spicy, cheesy, low carb goodness and they make a great appetizer for parties.

Tex-Mex Meatballs

No Tortilla Chicken Enchilada Bake Recipe

No Tortilla Chicken Enchilada

Spicy food is something that we love in this family any time of year, but particularly the seasons of Fall and Winter. There is something about the chill in the air that makes me want the spicy warmth that comes with eating this kind of food.

Stuffed Chili Relleno Casserole

Enjoy a no-guilt Tex-Mex dish! Make this delicious low-carb pan with home made guacamole and sugar-free taco seasoning.

Low-Carb Tex-Mex Casserole



 The concept is so simple and imparts so much flavor into the chicken. It’s hard to believe we don’t use this method more often! It’s as simple as laying chicken pieces on a sheet of parchment paper, sprinkling spices over them and pounding the pieces a few times with either a rolling pin or meat tenderizer.

Korean Sticky Chicken

Bibimbap is a Korean dish with rice, mixed vegetables, meats and topped with an egg. Low-carb & Paleo friendly dish, replacing the rice with spiralized & diced daikon radish. Sizzling, savory dish with the classic ginger, scallions, garlic, soy sauce and sesame oil combination.


If you like the sweet and spicy taste of General Tso Chicken, this Korean beef recipe has a similar flavor that you will likely enjoy.

Korean Beef – Like Gen Tso


Korean Style Pork Chops – a simple recipe for Korean style marinated pork chops, resulting in melt in your mouth, super delicious pork chops. Best ever! (For even lower carb. Nature’s Hollow Sugar Free Honey Substitute an be subbed instead of the small quantity of honey required)

Korean Style Pork Chops

Korean Stir-fry Japchae Noodles recipe, substituting spiralized zucchini noodles for the traditional sweet potato noodles. (For even lower carb. Nature’s Hollow Sugar Free Honey Substitute an be subbed instead of the small quantity of honey required)


Traditional Korean style grilled strip steaks (For even lower carb, substitute Inulin – Low Carb Brown Sugar Sweetener for the brown sugar the recipe calls for)

Korean style grilled strip steak

Who said you couldn’t enjoy BBQ Korean-Style beef short ribs on a low carb diet? Well, I’m here to tell you, you can. This is a must-try if you love grilled meats. Cooking with Love & Passion sw 🙂

Korean style beef short ribs

I never really had Americanized fritters since I grew up eating Korean fritters, like 파전 (Korean scallion pancakes) and 김치부친개 (Kimchi pancakes). So when I saw this fritter recipe, I figured it would taste very similar to Korean fritters since the concept of making them was pretty much the same but that wasn’t the case at all. These fritters were wonderfully crisp on the outside with such an enjoyable fluffy interior from the ricotta, which you never get to experience with Korean fritters since it’s made into such a thin layer. Now the best part of these fritters was the lemon flavor, which gave it that refreshing burst of flavor. And that last bit of lemon juice on top made these absolutely perfect. NOTE: To make even lower carb, sub Heavy Whipping Cream for the milk and Almond Flour for the flour.


Simple Korean-style egg rolls are an easy side dish for any day in Korea. We eat this every now and then because it’s quick, beautiful, and delicious and calls for only a few ingredients. NOTE: Use Heavy Whipping Cream instead of milk for lower carb

Korean Egg Rolls


Thai Curry

The Thai stir fry was juicy and paired so well with cashews, we decided right then and there we were going to recreate that dish at home!

Cashew Beef Thai Stir Fry

Who said you had to sacrifice burger night when it comes to a healthy diet? These Thai Salmon Burgers use soy sauce, curry powder, turmeric, ground ginger and garlic for an authentic Asian flavor while still keeping a low-calorie, low-fat and low-carb profile.

Thai Salmon Burgers with Pickled Cucumber Slaw

Craving healthy Thai food without all the sugar and carbs? This rich and spicy low carb soup recipe will warm you up.

Paleo Thai Chicken Zoodle Soup

I love a tasty chicken curry recipe!  Whether it’s Thai style or it’s an exotic Indian influence doesn’t matter to me.  Just bring on those amazing spice combinations!

chicken curry recipe

A great summer salad with Thai-inspired flavors. A perfect low-carb, paleo-friendly side dish. Thai food is one of my favorite cuisines, with its fresh, bold and spicy flavors. Of course, Thai takeout isn’t always low-carb or paleo-friendly, as it’s often served with rice or noodles and many of the sauces contain added sugars. But recreating the flavors of Thai food at home is easy and the results can be absolutely delicious and much friendlier to your waistline.
Eating the vermicelli-like spaghetti squash strands, I was taken back to Thailand’s amazing street food markets. It felt like I was eating Thai noodles. So I set out to make Thai spaghetti squash noodles.
Meatballs don’t have to be smothered in tomato sauce, nor they have to be simmered for hours. They can have your favourite Thai flavours, be cooked in a skillet, within 30 minutes. Clean dinner can be really ready that fast.
 This is an easy dinner recipe that’s perfect for busy weeknights. I especially love this recipe because it requires practically zero prep on my part.
If you have never made “rice” from a cauliflower, all it takes is to add it to a food processor and a few minutes. Just watch closely not to over process into a mush. Cauliflower “rice” is a great way to enjoy the texture of rice with less calories and it can be substituted in many rice dishes.
Who said you had to sacrifice burger night when it comes to a healthy diet? These Thai Salmon Burgers use soy sauce, curry powder, turmeric, ground ginger and garlic for an authentic Asian flavor while still keeping a low-calorie, low-fat and low-carb profile.
For a seasonal dish with global flair, prepare butternut squash with fragrant red curry powder, creamy coconut milk and savory pancetta. Reserve squash seeds and toast them to enhance the dish with a nutty crunch.
Plain roasted cauliflower is plenty delicious, but jazzing it up with a little spice makes a good thing even better. Curry powder — usually made with a blend of cumin, turmeric, mustard, ginger, coriander, saffron, and other spices — tends to be warming but not painfully hot, so it’s a nice entry-level blend if you’re feeding kids or those wary of spicy foods.




 This Salad is made in a jar!!


This stunning layered chicken bacon ranch salad is a Hack on a classic 7 layer salad. It features layers of green lettuce, peppers, corn, tomato, onions, cheddar cheese, roast chicken, and crumbled bacon. (For even lower carb remove any ingredients that spike you)

Chicken Bacon Ranch Layer Salad

A simple Low Carb Chicken Salad for one of those days you don’t feel cooking “fancy”.

Simple Keto Chicken Salad

My favorite part about this recipe is that the dressing uses mayonnaise as a base. You’re probably wonder why and it’s because most mayonnaise has a whopping 0 carbs but pack a tasty punch without over consuming the other flavors. The different flavors in this recipe each bring their own unique component that take this recipe from OK to delicious.

Low carb broccoli salad

Can you say bacon and cheeseburger……..in a salad! Wow!

Bacon-Cheeseburger Salad

I genuinely enjoy the seafood side of low carb living.  The more the merrier.  But fish can be pricey.  Enter the Low Carb Tuna Salad recipe.  While I don’t consume a lot of canned tuna it can be a welcome and thrifty change-up on the menu.

Speedy Low Carb Tuna Salad

A delicious seven layer salad……..with bacon and chicken!

Seven Layer Salad

A Cobb salad is already a pretty safe low carb lunch option. The only thing to watch out for are some dressings that can be full of sugar. Otherwise, the salad’s full of fat! All that avocado, egg and bacon makes our Cobb salad recipe extremely filling!

Low Carb Cob Salad

This cauliflower potato salad is a great low carb alternative to a classic potato salad. The texture of the cauliflower is just a bit different from potatoes, but the flavor is spot on! Even carb lovers will love this cauliflower salad!


When you need a quick lunch or pot luck salad, this quick and east BLT salad will hit the spot!

Quick and Easy BLT Salad

This is so easy and so good. I made pulled pork the other night and this is great next to it or on top of it!! My husband said it’s the best coleslaw he has ever eaten.  I use prepackaged coleslaw mix and remove the carrot pieces. You can make your own if you like with fresh cabbage.Easy Low Carb Coleslaw

Easy Low Carb Coleslaw

I adore the traditional Italian Caprese salad made with buffalo mozzarella, tomatoes and basil but I wanted to create a more elaborate version with grilled eggplant (aubergines for my UK friends) to make it into a more substantial meal. Fried garlic and balsamic vinegar give this salad a real flavour punch, which I love, but of course you can use a simple dressing of olive oil and lemon instead.

Eggplant Caprese Salad With Fried Garlic & Balsamic



Buffalo Chicken Soup in a Crockpot

Crockpot Buffalo Chicken Soup

Slow Cooker BBQ Meatloaf is such a comfort food. NOTE: For Keto use a sugar free bbq sauce.

Slow Cooker BBQ Meatloaf

With only 3 ingredients this crock pot recipe is a home run.

Crock Pot Balsamic Chicken

With only  three ingredients, plus some salt and pepper, this is a no fuss simple dinner idea. If you are a mushroom lover, you will adore this quick fix!

Creamy Portobella Chicken Slow Cooker

This soup is amazingly easy, it’s incredibly delicious and hearty and it’s perfectly cheesy. This is definitely a new slow cooker favorite for me. Enjoy! (NOTE: Sub the flour with Coconut or Almond flour for even lower carb)

Crock Pot Cheese and Broccoli Soup

Crock Pot Mexican Chicken Soup. Need we say any more?

Slow Cooker Mexican Chicken Soup

Keto Garlic Parm Chicken Recipe. So simple yet so good!

Slow Cooker Garlic Parm Chicken

Paleo Texas Slow Cooker Beef Chili gives you the wonderful comfort food we grew up with and has been Hacked so it is now made for us diabetic!

Texas Slow Cooker Beef Chili

If you like pork chops you will love this Recipe Hack. For the slow cooker.

Slow Cooker Pork Chops

Crockpot Cashew Chicken is so good! Makes my mouth water.

Slow Cooker Cashew Chicken

Beef & Bell Peppers make up this dish and are a delicious combination. (NOTE: Make cauliflower rice for a Hack to put this on top)

Spicy Slow Cooker Beef & Bell Pepper

This slow cooker chicken enchilada soup recipe only takes a quick 10 minutes of prep time and tastes so delicious and comforting. The perfect soup for when you want something bursting with flavor but don’t want to slave over the stove all day!

Slow Cooker Chicken Enchilada Soup




Muffins used to be a great morning grab and go breakfast before the big D slapped me up the side of my head. With this Keto Hack we can enjoy this again! Yeah!

Grab & Go Egg Muffins

I think that savoury fat bombs are simply better, as they are more sating and don’t seem to trigger cravings.

Bacon-Egg Fat Bombs

I can not get enough of these simple, easy, and paleo breakfasts!  This one is perfect and you can really go as creative as you like with your ingredients.  I made two different styles of it:  Scrambled and Non-scrambled.

Baked Eggs in Ham Cups

This isn’t your typical hash brown filled, boring casserole, it’s the low carb breakfast casserole that you’ll get requests for seconds and raves from your pickiest eaters.

Low Carb Breakfast Casserole





Today I decided to do breadsticks in three different ways: Italian style, extra cheesy, and cinnamon sugar

Keto Breadsticks

If you’ve been avoiding grains and watching your carbs, there is a good chance that good old-fashioned “dinner rolls” are no longer served at your table. But if you’re like me, then you probably miss these traditional comfort foods for sopping up sauce or enjoying with your favorite bowl of soup or chili.

Keto Paleo Dinner Rolls

A Keto Bagel Hack! Can you say Yummy!!


These Oopsie Rolls have a completely different flavor. Rarely are we able to Hack a Keto dish, but we did and here it is.

Better Oopsie Rolls (Cloud Bread) Hacked!

These little low carb garlic parmesan rolls make the best accompaniment to your favourite healthy soup or stew. Serve them hot out of the oven and slathered with butter for the perfect keto side dish.

Garlic Parmesan Knots

A low carb gluten free bread recipe that is quick and easy to make. Using a blend of cheese and alternate flours, you can have your bread and eat it too.

Cheese Gluten Free Low Carb Bread

Keto Biscuits and Gravy

Biscuits & Gravy, Keto-hacked

The Keto Pancake Sandwich is one of the most popular recipes on the website. Everyone so far that’s tried it has absolutely loved it! Only 5.4 carbs per serving. (NOTE: By subbing sugar free maple syrup you can drop the carbs even further)

Low Carb Mock McGridle Casserole

These wraps are almost zero carb and easy to make. They can work as a base for many different concoctions. Enjoy!

Tortilla Wraps

These colorful flatbreads are quick to make, have only 3 ingredients (well kind of, if you are not counting salt or pepper) with the main one being a vegetable (which is why they have such awesome colors). Sounds interesting?

Colorful Flatbreads

Here is a recipe for low carb dumplings that you are going to love. You can use any type meat; chicken, turkey, beef, etc. to make a yummy addition to the family food fare!

Low Carb Dumpling Recipe

A good pizza is something us low carbers miss a lot and with this pizza dough recipe it gives us a chance to fill that gap. It does have some carbs, but as long as you keep your appetite in check and only eat 1 to 2 pieces, you should be fine.This recipe uses a combination of almond and coconut flour.

Low Carb Pizza Crust

Who misses biscuits? That has been one of my most missed things since being dx’d. I have tried the Golden Flax (mild wacky flavor) Coconut Flour (too cakey) Almond Flour (too nutty) and have not had any luck at finding a low carb biscuit that has the taste and fluffiness that I had come to love.

Low Carb Biscuit

Biscuits in gravy has been one of the most often missed things since I became a diabetic and I have tried several different recipe hacks to make a version that was both delicious and diabetic-friendly. The traditional ones use flour and milk, which both have a bunch of carbs. This recipe has zero carbs. That’s right, zero.

Zero Carb Sausage Gravy



Pancakes for the diabetic is a big problem. We all love them, but they really hate our numbers. This Paleo Hack of this traditional treat may find you having these more and more.

Honey Lemon Coconut Paleo Pancakes

For this recipe, I modified a standard waffle recipe to use almond flour instead of regular wheat flour. Sometimes this works out well without having to make too many other changes. I do find that eggs may need to be increased slightly when using ground almonds instead of regular flour.

Almond Flour Waffles

These waffles are simply amazing.  They are dense, crunchy on the outside and spongy on the inside.  I don’t often think that I can’t tell much difference between the grain-free version and the original version, but in this case, if I didn’t know these were made with almond flour, I would never guess it.  The only small difference is that I think they are a bit drier than “normal” waffles. (NOTE: Do not add the honey for even lower carb.)

Vanilla Almond Flour Waffle





 Missing those delicious fried appetizers at your favorite restaurant???  This low carb version will curb that craving.  With a Roasted Red Pepper Aioli Sauce

Deep Fried Mushrooms

Creamy, cheesy, spicy Spinach and Artichoke Dip served in delicious, homemade Parmesan Cups.
Spinach and Artichoke Dip

Who says nachos need to be made with tortilla chips? Here is a keto hack for you!

Mini Pepper Nachos

These little treats are great for a low carb snack, a dinner party, or just vegging out in front of the tube. SSSHHH! Just don’t tell anyone they are keto and they won’t know.

Bacon Wrapped Chicken Bites


Let’s talk about this new antipasto “no bread” roll-up. This was easy to envision because I had lots of meat to work with. The trick was gonna be keeping the calories under control.

Antipasto “no bread” Roll-ups

This really easy sub “sandwich” is super easy to make, and I was surprised at how good it was. I didn’t really miss the bread at all!

Low Carb Sub Sandwich “Unwich”


5 ingredients, don’t you love when a recipe has just 5 ingredients? Now, I wasn’t totally sure if I should call these Cheesy Portabella Pizzas 5 ingredient or not because, well, do garlic powder and olive oil and oregano count?

Cheesy Portabella Pizzas

These low carb high fat Peanut Butter Pecan Bars are healthy, really easy to make, and melt-in-your-mouth delicious! They are made with real ingredients, and much better for you than store-bought low carb bars.

Easy Low Carb Peanut Butter Pecan Bars

We all seem to be in unanimous agreement: fathead pizza is delicious. So what about fathead pizza rolls? I think you guys are going to love them just as much as I do!

Fathead Pizza Rolls





 I love a good sauce to pour over my meat and vegetables, and this one is amazing. It is quick and easy to make, just let it simmer while you cook your main meal. The brown butter cream sauce is the perfect keto sauce, very high fat and very delicious.

Brown Butter Cream sauce The Perfect Keto Sauce

Ranch dressing is extremely easy to make and so much better than the store-bought version. It tastes better and doesn’t have any unhealthy additives and preservatives. It’s ready in just a few minutes and you can keep it in the fridge for up to a week. I didn’t use any buttermilk to make this dressing even more keto-friendly. I like using it in salads or as a dip for vegetables and crispy chicken drumsticks. You will never need to buy the bottled version again!

Easy Keto Ranch Dressing

For you Marinara Sauce lovers, here is a Keto Hack that is diabetic friendly.

Easy Keto Marinara Sauce

Healthy Keto Home Made Mayonnaise. Need we say more?

Homemade Mayonnaise

You can now give all of your BBQ favorites a healthy makeover while still keeping the traditional flavors your family loves… just by making simple substitutions and choosing intelligent ingredients. And that’s what we’ve done with this simple and delicious Paleo barbecue sauce. Not only does it have the rich, smoky flavor that makes commercial sauces so tantalizing, it has only 16 calories and less than two grams of sugar per serving. Plus, it’s loaded with antioxidants.

Low Carb (paleo) barbecue sauce)

Tzatziki is one of the classic sauces in Greek cuisine, with as many versions as there are cooks who make it. I can get away with calling this the World’s Best Tzatziki Sauce because it was made by my friend Georgette, who’s not only 100% Greek, but also one of the best cooks I know

Tzatziki Sauce (Greek Yogurt and Cucumber Sauce)

Queso dip – incredible cheesy, creamy and with just the right amount of heat. It’s one of my biggest weaknesses. In my dreams, I eat queso dip every day, just like you would eat soup! But since that isn’t exactly normal and most queso recipes aren’t exactly low carb, I’ve cut back. This week was a little different though, I couldn’t keep my queso cravings at bay, so I did what any low carber currently on the #MakeYouMove campaign would do and went testing recipes. And bam! I made a simple low carb version, that was oh-so-delicious.

Low Carb Queso Dip

This classic Italian sauce is creamy and rich. Traditionally the ingredients are heavy cream, butter, parmesan, salt and pepper. There are many other variations around, often including garlic, egg yolks, flour, bacon, and more! Alfredo is one of the few sauces that I’ll buy pre-made in jars, because the carb count is much lower than in most of the others.

Low Carb Alfrado Sauce

Red Enchilada Sauce is the secret to making good tasting Enchiladas. This recipe is low carb, gluten-free and easy to prepare. Enjoy it on enchiladas, tacos or your morning eggs.


Making the Keto Garlic Salad Dressing is really simple! – Combine all of the ingredients in a blender and blend until it’s creamy and smooth. You can start with 4 cloves of garlic and add more after you taste the dressing, if you feel like it’s not strong enough.

Keto (LCHF / Low Carb) Diet Garlic Salad Dressing

White sauce, or Bechamel as it is also known, is a classic recipe made from butter, milk and flour. This low carb version is not authentic in the slightest – but it is a great substitute!

Low Carb White Sauce

Avocado Crema is something you need to know how to make. It is the perfect accessory for tacos, salads, rice bowls and pretty much anything else that has even a hint of Mexican flavor.


White Barbecue Sauce is a regional favorite. A traditional Alabama BBQ sauce, this vinegar and mayonnaise based sauce has quickly become a favorite with anyone that’s tried it. It’s not what you envision when you think of barbecue sauce. At all. It’s white. It’s not sweet. It has a mayonnaise base. NOTE: For even lower carb, try it without the sugar.

White Barbecue Sauce

Although I love real fresh squeezed lemonade (I used to get it on the boardwalk as a treat) I was never a huge lemon dessert fan. That changed when I made lemon curd for the first time four or five years ago. I made these teeny tiny lemon tarts for my sister-in-law’s baby shower. They were adorable and they were delicious. Lemon has grown on me since then. This Creamy Lemon Dessert Sauce is amazing on berries.





Tacos are a great meal that gives a bit more hands-on attitude with what you’re eating.

Keto Breakfast Tacos

For those of us the miss Pasta, there is a Keto version out. And it is really, really good!

Keto Garlic Gnocchi

This 5 minute Keto Pizza will have you the rockstar of your kitchen.

5 Minute Keto Pizza

If you are looking for a little crunch, try this easy peasy cheese cracker recipe. You won’t be disappointed!

Easy Peasy Cheese Crackers

Very tasty, scalloped, fresh mushrooms!




Usually Low Carb and delicious chicken soup don’t go together, but in this case, they do!! Happy dance!

Buffalo Chicken Soup…Low Carb

How can you improve upon a good broccoli cheese soup? Bacon of course! If you’re trying to stick to a ketogenic diet it would be a fantastic addition to your meal plan.

Tastier Broccoli Cheese Soup (with Bacon)


Lemon Cloud Fat Bombs are sweet and tangy. Need we say more?

Lemon Cloud Fat Bombs


The bitter dark chocolate plays with the sweet peanut butter fudge filling – giving a great balance in the flavors. Everyone would reach for these over a Reese’s PB Cup any day!

Keto Peanut Butter Fudge

It’s a lava cake! But that name doesn’t do it justice. It’s a warm, gooey, sweet, fluffy, molten cool lava cake. It’s insanely simple to make and only has 4g of net carbs for the entire little cake

Low Carb Lava Cake

You know that feeling. You want something sweet, but you don’t want to spike. Here is a quick fix for that crave.

Keto Chocolate Cake in a Mug

Brownies are something many of us miss and these flowerless keto brownies might just fill that spot.

Nut Free Keto Brownie

This Cheesecake Hack will make you a hero with your family. Just make sure you don’t tell them it’s good for them.

Low Carb French Vanilla Cheesecake

This Pumpkin Cheesecake Mouse will have you fixing it again and again.

Low Carb Pumpkin Cheesecake Mousse

Strawberry lovers will love this one and with only 5 ingredients you will be shouting for joy!

Strawberry Cheesecake Fat Bombs

Low Carb Chocolate Whips! Oh, my!

Frozen Chocolate Whips!

Who doesn’t like fudge? Here is a low carb version that is awesome!

Creme Cheese Fudge

These are called C Sqds because the have coconut oil and cocao chocolate. Perfect for use to transition into keto or fasting. Only 2 carbs per disk.


C Sqrd Fat Bombs


Since I have been doing Keto I have craved a little sweet at night and these fit the bill very nicely and fit in with my plan. The crumble VERY easily so let them cool a bit before taking off the cookie sheet.

Ultra Low Carb Peanut Butter Cookies



Making thick homemade milkshakes like the fast food restaurants is easy to do. Try this thick and rich low carb dark chocolate frosty milkshake! only 9 carbs for 1/2 serving!

Low Carb Frosty Milkshake

This recipe is super easy and perfect for this time of year when berries are in season I used mixed berries but you can use what you have at home: strawberries, raspberries, wild blueberries or blackberries. It’s quite filling and great for breakfast. Enjoy! 🙂

Frozen Keto Berry Shake

This is a creamy combination of coffee, chocolate, and caramel.

Mock Arbys Jamocha Shake

This thick and creamy milkshake is great for your low-carb or gluten-free diet. I don’t even miss ice cream anymore!

Bonnies Low Carb Milkshakes

This chocolate milkshake recipe makes me swoon! It’s better than a certain fast food chain’s chocolate frosty drink. And being sugar free and full of protein just gives me even more reasons to have this whenever that chocolate milkshake urge hits.



New Years

If your New Year’s Eve just isn’t the same without eggnog, but you’re sticking to low carb eating, I have just the recipe for you.

This low carb eggnog is amazingly easy to throw together. You can use two real eggs instead of the liquid egg product. Personally, I don’t like the idea of drinking actual raw eggs. Eggbeaters are so much easier to work with, too, with no mess from cracking real eggs. NOTE: Using Heavy Whipping Cream instead of milk will reduce the carb count.

Low carb eggnog for a Happy New Year or anytime

This sauteed cabbage recipe with onions and bacon is the perfect accompaniment to your lucky New Years

New Year’s Bacon and Cabbage



Valentines Day


St. Patricks Day


Low Carbing on Easter

Easter Meals

Mothers Day

Memorial Day

Fathers Day

July 4th

Labor Day

Veterans Day





Intermittent Fasts



Fasting is nothing new. In fact, we have been doing just that for hundreds of years. And, if you want to go back even farther to caveman times, when we were hunter gatherers, they were many a winter when food was scarce, causing imposed rationing and starvation. The people who made it through these lean times we able to better store energy as fat.


For additional information, read this link: https://diabetictreatmentalternatives.wordpress.com/2014/02/27/why-am-i-fat/

And this worked well until the agricultural revolution came along. Then, with proper food storage there was an abundance of food year round. But the genes didn’t forget. And still tried to store food in the form of fat in the body. After all, it was only doing what it was designed to do.

Fast forward to the late 1700’s. when a physician named John Rollo developed a mostly meat diet (reduced carbohydrates) to treat what is now known as type 2 diabetes. Then, in the 1800’s, several doctors started using starvation therapy on their diabetic patients with some success. That is where many of the diets and fads come from today.

When insulin was discovered, and then more and more treatment drugs became available, it was much easier to eat what you wanted and take a shot or a few pills to counteract the meal. Modern medicine forgot about the earlier research. After all, better living through chemistry, right? Some believe that large grain companies, the American Medical Assn., and the American Diabetes Assn. conspired to create and promote easily and cheaply made products that were mostly carbohydrates and just exactly what the body needed to store fat for those long, lean winters. Moreover, it was publicly avowed that carbs were the “perfect” food and everyone needed them to grow and develop correctly. What they didn’t tell us was that those carbs activated pleasure receptors in our brains that were as strong as heroin and cocaine use. No wonder we were set up to fail and that is why it is so hard to get away from carbs and the way they make us feel.

As the years and the decades fled past, whole populations became morbidly obese, with heart disease, high blood pressure, and diabetes at epidemic proportions. And yet, all the body was doing was what nature had evolved it to do. Store that food for the cold long winter when food was scarce.

Not only those factors played a part, but some began to question and research carbs. As I said earlier, it was found that our brains are so wired that eating carbs actually cause us to crave more carbs, exactly like a drug addiction.

No wonder we are in so much trouble today as a society. Not only does the stuff we eat make us want more, those we have come to believe and hold in high esteem are telling us that this is “good” for us to do, our genes are designed to do what they have been programmed to do and save that fat for a rainy day. No wonder so many people have failed at maintaining their health, their weight, and their diet.

Those of us with diabetes, have developed insulin resistance, either through the inability to produce it (type 1) or not being able to produce enough to handle those high carb meals (type 2). Prolonged bad eating habits and fat storage has made many of us unable to live without insulin and medicines.

Not only the type of food, but the quantity also. Our satiation point (when we feel full) does not happen quick enough when eating to stop us from overeating every meal. Then all we want to do is crawl in a corner and hibernate. Again, nature’s way of making sure we pack on the pounds when the food is available.

So what can we do? It seems that the cards are stacked against us and we are doomed to failure.

We must begin the arduous task of fighting back. We have to find what works for us and outsmart our body and our genetic heritage. We must not take for granted that any group or organization is out for our best interest in the suggestions about food, health, and nutrition. In short, we must become our best advocate for our own health.  I know this sounds like a daunting task, but it can be done. Your motivation is to be able to take your life and your health back. Substantial motivation indeed.

OK, before we get into the nuts and bolts, some cautions. Make sure you work with your doctor when doing anything suggested here. He may grumble a little at first, but when he realizes you are serious about controlling your health one of two things will happen: He will either agree with you and offer his help or adamantly refuse and you will need to find another doctor. Stick to your guns. You are not only doing this for yourself, you are helping to turn the tide for others. We are the pioneers in our own care. Someday, people will look back on all the changes that are occurring right now and say that this was when we started taking back our health. So, not only are you fighting for yourself, your friends and family, you are fighting for future generations that are to come.

The following are things that I have found to help me. Each one of you need to learn what works and what doesn’t work for you. Hope you have good luck with these. They are not in any particular order. Find what works for you!

Evening meals: One of the worst things we can do is eat late into the evening or right before bed. This gives the body an opportunity to convert most of that food into fat. Many say that you should not eat past 6-7pm to avoid this happening.

Pyramiding Meals: It is said that one should eat like a King for breakfast, a Prince for lunch, and a Pauper at Supper. That is a fancy way of eating your biggest meals early in the day and the lightest in the evening. This way you are ingesting the most calories when you are most active.

Fasting: There are many, many different ways to fast. And the one we are specifically targeting here is the intermittent fast. Here is a very good link to learn about the different types you can do:


My experience with fasting has taught me some very important facts about how I lose or gain weight and what are the best fasts for me.


The above chart is a 7 day fast. As you can see on the hunger scale to the left that my hunger peaked about 24 hours in and then started down, making the fast much easier the last 4 days. How much weight did I lose? You would think a lot, but it wasn’t that much.

Our bodies are designed (remember our caveman genes) to slow down our metabolism if we stop eating. It becomes very sparing in burning calories. In fact, if you are not careful it will actually start dissolving muscle and burning it with some fat. The less lean muscle we have the slower our metabolism needs to work. It is a survival mechanism of the body. So a 7 day fast can actually do more harm than good. Now, let’s look at the next chart.


This intermittent fast is a 2-1-2-1-1 fast. I call it the twenty-one-two-eleven fast. For the first 2 days you fast just on liquids. This keeps your hunger level as high as possible. By the end of the second day the hunger level has fallen almost completely off. Day 3 you eat just protein and fat only. This resets the metabolism and the start of day 4 you go back to the liquid fast through day 5, again peaking the hunger factor and starting back down to the sixth day. On day 6 you reset again with protein and fat. This brings you to the free day. Some will call it a cheat day. The solid food you ate on day 6 will quell some of your hunger on day 7 so you don’t completely pigout. After day 7 the cycle repeats.

The important thing here is that you are keeping your metabolism going. You also can tailor a exercise and strength training program (more about that later) to take advantage of the cycle. More cardio on Days 1,2 and 4,5. Strength train on Day 3 and 6 or 7. This allows your body to burn more calories when doing the liquid fast and then build lean muscle when eating the protein and fat.

I am excited to put this into practice. I will write more when I feel the need. Hope this works for you as well as I know it will work for me!


Beginners Links

where to start

When we have new people first join the Diabetic Treatment Alternatives site on Facebook, they are immediately ready to make changes and ask, “Now that I am here, where do I start?” We have compiled a list of links that will help get you going! And as always in the group, ask questions!

First off, let me tell you a little about how our group works and how to get around. We have things categorized to make it easier on everyone. We have a DAILY ROLL CALL, DAILY CHATTER, ANYTHING GOES, DAILY EXERCISE CHALLENGE, and BLOOD SUGAR TUNE-UP. Roll call is where you post your fasting BG numbers. Daily chatter is where we talk about what is going on in your life. Anything goes is our blow-off thread where you can vent. Daily exercise challenge is where we are held accountable to try and exercise more consistently. Blood sugar tune-up is where you request for help. It is perfectly fine to introduce yourself and tell about yourself as an independent thread. We encourage you to use the categories we set up daily and if you are needing help, especially the BS tune-up.

Each day the catagories are reset to keep things fresh. If a question you posted was not answered or you need more information, post again in the correct days’ category. If you see THREAD~CLOSED~THREAD~CLOSED~THREAD~CLOSED, please do not post after that as it causes a great deal of confusion. Thank You!

Since we are such a small staff, we cannot guarantee a response from us unless it is posted in the proper areas. Also, since everyone has a different theory about what works for them, it may be dangerous to take advice out of our categories. And as always, we suggest you speak to your doctor about anything you learn here before trying it.

Here is a link to the history of diabetes:

Article Link (click)


Start with this video. This Doctor is speaking the truth that is the basis for this board.


This link is one of the first that is very informative and detailed. There is a huge amount of information here. Make sure you go into the different links and learn what many mainstream diabetic never knew!  Lots of good info!

Article Link (click)


Dr. Richard Berstein has compiled a series of videos to help the diabetic!


Diabetics experience severe pain in some cases and this link gives information about techniques and herbal remedies. A very good read!

Article Link (click)


Every diabetic longs to manage their diabetes so well that they are able to stop taking any medicines or insulin. Many of us are successful to some degree in doing this by this WOE. Many times when we first start, our levels are so high and we need so much medicine or insulin that when we change our diets and eat as we should we begin to experience the roller coaster of highs and lows as we become adjusted to the lower levels. This link has very good information that will help you to take precautions in case this ever happens to you. I have personally been down in the 40’s before and that is indeed a scary place to be. It becomes very hard to think and function. Having a plan is essential!

Article Link (click)


Is our way of eating safe? Any why do all the main stream people suggest otherwise? Here is a link that will show why they were wrong about fats and our health.



This is a typical food pyramid for low carb/high fat. As you can see, very small amount of fruit and nuts and a great deal of fats and oils.



Before you begin keto, you should read this link about stuff you will probably run into.

False Hypos and Carb Flu


Food choices are always a concern when going keto and Pinterest has many very good articles and recipes. Here are several links:





Dehydration is a very real problem with many diabetics. Some have dropped their numbers by as much as 20-30 points by staying hydrated. use the convenient chart to calculate how much water you need in a 24 hour period.

Article Link (click)


This goes into brief detail what benefits the LC/MP/HF diet does. There are also links to dig in deeper.


Article Link (click)


Why you need to do a food journal

Article Link (click)


You need a plan of action when you sugar is extremely low. Planning ahead can save your life!

Article Link (click)


Since we have literally exploded with new members recently, and many are struggling with their numbers and carb craving, I though it would be a good idea to add a link that explains different programming methods that has helped many people with these problems. There is even a video at the end that the group helped to create that shows typical craving foods, “places a “toxic” or “poison” sign on top of it, then shows actual pictures of what having uncontrolled diabetes have resulted in. I will warn you ahead, these are not pretty, but we don’t have a pretty disease. Not only does watching this change your look at it, it also will help to let your body know eating these foods is causing damage. Very effective. I still have cravings when I see all the pretty carb-laden packages at the grocery and I practice “seeing” a poison sign floating on top of the food. It has helped a great deal and our hope is that it will help you also!

Article Link (click)


You will learn about glycemic load (how a particular food affects your blood sugar). This link will give you an idea of 100 common foods. Just remember that many restaurants will add sugar to it’s products to make them taste better and for you to crave them more.

Article Link (click)


Glycemic Index and Glycemic Load

Article Link (click)


Pancreas and Beta cell burn-out

Article Link (click)

Self-Hypnosis to stop carbohydrate craving

Hypnosis has been around for a long time. In fact, papyrus has been found that the Egyptians wrote about it on. The man that is credited the most in “modern times” is Franz Anton Mesmer. Here is more information if you want to dig deeper about him:


With that being said, we are working on carbohydrate craving and how to stop that.

NOTE: These methods can be used for any type of behavior modification that you want to use them for. Wherever you see carbs, just substitute your problem and it should work well.

A surprising number of people are able to be hypnotized. Some believe over 90%. As with anything, practice and persistence are keys to success. Everyone should be able to do at least part of these.

The Dr. Bernstein’s technique turbo-charged:

This is best practiced in the privacy of your home away from others at first. Sit comfortably and loosed any restrictive clothing (ties, shoes, belts, etc.) The key here is to get as comfortable as possible. Even some music playing softly in the background is OK. Pick a time when you won’t be interrupted, if possible. You need to make sure that you are awake and refreshed. Being half asleep won’t help. Consuming some type of fatty food 3-4 hours before trying this may help to feed your mind and make it more alert. Concentrate on your breathing for a moment. Try to breathe out through your mouth and in through your nose. As you do picture white light or pure energy entering your body. As you exhale, see blackness or negative energy leaving. This technique is from Hatha Yoga and works very well to energize you and increase your well being. After a few of these cleansing breaths you can go to the next step. As your body learns this procedure it will automatically do all these things naturally without your having to think about it. For now, while we are learning how to do this, we will do exactly what Dr. B suggested. Later on, I will show you easier ways that are less intrusive or noticeable that can be done so easily or quickly, you can be walking in a store, at a traffic light, or at your office desk, watching the kids, etc.. The reason we don’t start out that way is you have to first train your body to respond to you.

OK, next after breathing, roll your eyes up towards your eyebrows, then close them, and return them to normal. This is a trigger that tells your body you are getting ready to enter a trance state. If you are in public, you can close your eyes first, then roll them for a moment and return them to normal. Clear your mind of any problems that are on-going.  Picture your arm as a balloon that gets lighter and lighter and floats up on it’s own accord. If you are in public, you can put your hand to your forehead like you are in deep contemplation about something. That way, no one around you has to know what you are doing. Either technique will work. You then begin to speak to yourself in your mind. Talk gently and speak as if you are speaking to a little child. Do not scold, inform. Such as this. “I am so sorry for the damage I have caused and the danger I have put you in from these carbohydrate foods. We cannot eat them. They will eventually kill us if we continue eating them. I need your help to make me strong so we can be safe. If I see something that starts a craving and it is a bad food for us, I will say, “That is POISON”. You will then know that even though it has a pretty package, or the pictures on the box look really good, or even if the smell makes you want it, that it would hurt you to eat it. I care about you and want the best for you. I need your help to keep me away from foods that will harm us.” You get the idea. Doesn’t have to be be long or involved. Figure out your own words. We call this getting in touch with the inner child. You will know when you have beat the craving and can then come out of the trance. You want to exit with, “I am now coming back up to consciousness and I feel calmer and more rested and energized.” Open your eyes and move your arm back down and you are done. You can then return to whatever you were doing before the craving began. As you reinforce this you will find that you will automatically enter into the trance state. It will become easier and easier.

Another way to enter a trance state:

In your minds’ eye you are now on a small island. The air is clear and the sky is a beautiful blue. The weather could not be better. It is neither too hot or too cold. You can hear birds softly whistling and singing off in the distance and you can hear the water making a soft rippling noise as it is divided and travels on each side of the little island. You feel at peace and completely safe. You cannot believe the luck at finding a rock shaped perfectly so that you can sit and comfortably lean back on it. When ready, no hurries and no worries, you begin to examine the choices you have made in your life that has gotten you here.  Examine without any pain or guilt, just as an observer. When you have briefly examined the past, start to think about what you would like to do; lower your blood sugar or your weight, etc. Whatever you can do that will increase your quality of life. After you have pondered on that for a moment, think of what you would like to say to your “inner child”. Visualize a smaller you sitting next to you. Tell them that you love them and want the best for them. That you sometimes are weak and need their help to be strong enough to make the correct choices. That you do not blame them or yourself for your situation. Just that you need their help in being stronger. After giving your “inner self” a few positive reinforcing comments, you can relax for a bit After going there a few times in your mind, it will become easier and easier. If you are doing this correctly your inner child will never speak to you, just listen. To finish the session, you then just picture your island fading away as you become aware of your surroundings again. This is a wonderful relaxation technique to use when you are by yourself.

But what about being in public? And doing things that make you extremely nervous?

The Silva Mind Control Method

Jose Silva was deathly afraid to speak to large groups. Many call that stage fright. All Jose knew was that he would have a panic attack, his hands would sweat, and his knees would become like water when he got ready to speak. So he developed a trigger. Now, I spoke briefly about triggers in the first section. What a trigger does is to immediately put you into a light trance state. Using Dr. B’s “arm straight out” or ” hand touching the face” trigger is much too observable in my opinion. Mr. Silva knew of others techniques, but none that were truly ambiguous so that people around him wouldn’t notice. The trigger he finally figured out was to use the non dominant hand, place the thumb right at the first joint of the first finger.


A little practice with this trigger will give you the ability to engage it anywhere at any time. Many public speakers have used this technique when behind the podium without anyone ever knowing. Practicing at home will make this much easier to use when out in public. Say you are walking through the local grocery and you see a colorful display of candy. You can immediately use your trigger and reinforce the fact that to you, that food is poison. This is a very valuable tool when out in public.

The next one is almost the same as the little island. It differs in the fact that you are not trying to achieve relaxation, you are actually trying to cause a danger/revulsion reaction. Living with a non diabetic wife, I find this the quickest, easiest, and most effective of all. When cakes, candies, or other poisonous sweets are right there in front of me in the kitchen, as I am looking the box or package I picture a POISON sign with a skull and crossbones over the top of it.


With a little practice you will be able to do this with very little effort. You may put yourself in trace and reinforce to yourself that the skull and crossbones is poison to you and will hurt your body. Over time your body will learn to recognize this as danger and will stop the craving immediately.

Another technique that can be used by itself or incorporated into the other procedures is to internally speak to yourself. When you walk down that candy isle tell yourself, “This is poison and it will eventually kill me if I eat it.” After your body gets used to it, just saying, “POISON” while looking at the item will be enough to curb your craving.

And last but not least, for those of you that are triggered by smells (fresh bread, etc.), you may be able to modify that by using a substitute smell. For example, you could use a scent that you dislike, such as that tube of vapo rub inhaler in your pocket. Or it could be anything. Easiest would be to have something easily put in your pocket. Ammonia could be put on a cotton ball and placed in a baggie. You could begin the reprogramming process at home, telling your self bread is bad for you and that it is poison to your body. Each time you tell yourself this, take a brief whiff of the offending odor. Graduation would be then to go to a store bakery and reinforce it several times by smelling the bread odor, then smelling the offending odor. Eventually, after practice every time you smell bread you will immediately smell the ammonia or whatever else you are using and will lose the craving. It’s just how the mind works.

Two additional methods were offered from the DTA group. Both are very goos and may help you!

Debbie uses aroma therapy. She uses lemon and eucalyptus oil under her nose and on her wrist so she confuses herself and does not want snack foods.

Tammy suggests wearing a rubber band on your wrist. When you are tempted you snap the rubber band on the inside of your wrist. This will cause an association with the food and pain. I associate food with pain and for me it is very real pain. I consider most food to be poison to my body and this is a huge help to me. I can fry chicken (traditional) and make biscuits and gravy for my family and not even want to touch it.

I’m sure there are more techniques that can be learned and I hope I have opened the door to some tools to stop your cravings. The members and I have completed a de-programming video that we feel is very powerful. We have taken pictures of foods that we shouldn’t eat and have superimposed poison warnings, skull and crossbones, etc. over the pictures in the video. It then transitions to actual diabetic complication pictures. CAUTION: Some of these are very graphic and 100% real. You will be able to view the video as much as you need on You Tube. Here is the link. Many thanks to everyone that was involved in making this.

Good luck and stay strong! Someday we will have a cure, but until then we have each other!


Potato Starch Experiment – (REVISITED)


I never like to discard a concept until I have exhausted every possibility and this experiment is no different. The last daily entry I made was on 4/14/14 and my numbers were starting to creep back up, so I stopped this experiment and let things stir in my mind for a bit. My main areas of problems were:

1. This seemed to work for a while, but I wasn’t really losing any weight.

2. As I started reintroducing regular foods back into my diet my numbers started to go back up.

So where did the “experts” get the minimum calorie requirements they used. And were they correct? I knew that as we age, not only does our requirement for sleep reduce, but we also don’t need as many calories. I found a few very far-fetched articles:



If that was even partially true (not saying it was), what if we could find our balance point of calorie intake or (CBP) Caloric Balance Point) and reduce it slightly, we should be able to lose weight. And, being in ketosis, that would make the body use fat for fuel, and consequently start burning off body fat. I found this article and calculated mine and it was almost double what I normally have been consuming and still not losing any weight.


Which got me to thinking, diabetes is not only a pancreas issue. It is also a gastro-intestinal issue (this is why gastric by-pass is successful for some diabetics in putting their diabetes in remission). What if diabetics could not go by the regular chart? What if our disease caused us to not digest food like other people? We wouldn’t be successful because we were using the wrong scale. There is a condition called, gastroparesis, or delayed stomach emptying that many diabetics suffer from.


So, with that in mind i started researching ways to increase my metabolism. I had used Cayenne Pepper capsules before, but had stopped due to indigestion.


Which got me to thinking. If I could take something that would keep that from happening, maybe that would work for me. So, I experimented with taking my PS & DE solution with a Cayenne pepper capsule and it worked! No stomach irritation. Before I had only been able to take one capsule a day. Now, for a week I have 5-6 a day, each time I take the solution I include a capsule. I am only eating a very, very small amount of food early evening. I start my day with coffee and 1/4 a cup of heavy whipping cream. The rest of the time I drink the PS & DE solution with Cayenne cap and follow that with 1 oz of frozen coconut oil in a medallion.  Here is what my day consists of:


I will continue on what I’m doing as long as it continues working. I hope this will help other fellow diabetics. I will update as time goes by and I have time. At this point the information below is my information of where I started on this WOE. If this is your first visit here, I suggest you follow the below links, read the information I came up with, and make up your own mind of whether this will work for you! I sincerely hope it does!


Around the 20th of January, I came across this article:


Upon doing more research, I found these two articles that made me realize that intestinal health was more important than even the first article said.



Since I been having intestinal problems for years, the information it talked about made me realize that my diabetes could be the result of a progressive intestinal problem. Could it be reversed? I wasn’t sure. No one had published anything that said that it could. About a week after this I came across articles on potato starch and how people were using it as meal replacement and to reduce blood sugar levels.




I found Bob’s Red Mill Potato Starch at Kroger and began to experiment on January 27th. At this point, let me caution anyone that is interested in trying the things that I am doing. You must be very careful and start out slowly. I started out slow, but now I am a week into it and I am taking 1 tablespoon 4 times a day and 2 tablespoons before bed. If nothing else, it is making me not as hungry. A week later I am now taking 2 tablespoons at a time 3 times a day and I am feeling more energy, am less hungry, and do not crave carbs like usual. I think this is giving me something in my guts I have been missing. I am excited by my results. I have noticed a little gas, but I feel as though things are happening in my guts; good things.

At about this time, I read in Dr. Bernstein’s book, “Diabetes Solution” about the receptors in the intestine that tell the body that it is full. I realized that my problem was I was overeating due to not having enough bulk, or fiber in my food. So, again back to the internet to research articles. I found two almost immediately.



I knew that many people were impacted with layers upon layers of undigested fecal matter coated with mucus that had hardened. Two things occurred to me immediately. How can the intestine absorb nutrition through all that gunk and wouldn’t that block the fullness receptors from knowing when you were actually full? And to add to that, here we are eating food that isn’t being utilized as fuel, and the body is still starving. What does it do? It signals you to eat more. From Dr. B’s book, I learned that a large majority of diabetics suffer from a large accumulation of fat around the middle. Could it be that all this tied together caused my diabetes? It seemed that was the case.

Let me digress a bit here and talk about the low carb/high fat way of eating, or LC/HF WOE. I had had good luck a year ago in dropping 100 lbs using this diet, but I noticed that after being on it for a while, my weight loss stalled, and I couldn’t stop myself from eating I got so hungry. In the later part of it, it seemed my body adapted to what I was doing and my blood glucose (BG) numbers started going back up no matter what I did.

Now, having the potato starch (PS) helping with the hunger issue, I began again to really go back to the LC/HF thing in earnest and found that the second article spoke of Psyllium Husk Powder or (PHP) as being the exact things those on a low carb diet could use to add fiber into their diet. A word of caution here. Prolonged or excessive use has caused issues with some people. I take a supplement called Flax Seed Oil, have for years, and that keeps things moving in the gut rather well. If I feel bloated from this concoction I am taking, I just up my flax seed and that aids with that.

20140214_140106 20140215_141023

So I cautiously added PHP to the PS I was taking and it really helped me to feel full. Here is an excerpt from a typical day, “I have been burning fat all day. I have not eaten any food since 8pm last night. I have had 2 cups of BP coffee and have taken 2 tablespoons of PS with cold water twice today. It is now after 6pm and I still am not hungry. This stuff really curbs my appetite. I’ll eat supper tonight, but not much interest in it. I may not. MY BG has stayed within about 10 points all day today. I was running about 122 when I checked a while ago. It is now 8pm, still no food, not even really hungry, just finished my 2 miles on the treadmill and checked my BG. It is 102!!”

As with anything, I cannot caution you enough to test, test, test if you try any of this. I wanted to address the intestinal build-up if possible. Again, more research. In the mucoid plaque build-up article I found out about something called,  Food Grade Diatomaceous Earth or DE.


This stuff evidently was the scrubbing power I needed to try to dissolve years of mucoid plaque accumulation. Here is another post I made of how I prepare and take these supplements. “I started with a teaspoon in about 6 oz. of cold water. A shaker bottle or container works best. Drink it right down, don’t delay or it will thicken too much. After you drink it, drink at least twice that in water. You also may want to drink more as you do it, as it will pull moisture from your intestines. Make sure you check your BG several times (1 hour & 2 hours after). It does have carbs in it, but it doesn’t raise my BG one point. The currant version and dosages I am taking is 1 tablespoon of potato starch, 1 teaspoon of Psyllium Husk Powder, and 1 teaspoon of Food Grade Diatomaceous Earth. The PHP gives you a feeling of fullness and block carbs like the PS. The DE is used to scrub the intestines of mucoid plaque and partially digested, putrid food that is trapped. I might add that is why we don’t absorb the nutrition like when we were young. It cannot get through all the crud that had built up.”

I am going to publish this immediately as there are several inquires concerning using it. From my results today, I am convinced that something good is happening with my insulin resistance. This is an excerpt of today:

2/16/2014 – “OK, before I tell you about my day I want everyone to know that I don’t usually cheat, but sometimes I do. And when I do, there are always consequences, like high blood sugar. Since I have been taking my concoction of potato starch, psyillium husk powder, and Food Grade Diatomaceous Earth, I have been having lower numbers. Last night I ate crackers with 1 1/2 cups of retrograded potato soup and my level was 112 for fasting this morning. That is indeed good news. Today, I took my solution at 5am this morning, did some stuff and about 9 they called off church due to the weather. The wife and I decided to go to Waffle House for breakfast. At about 11AM I had a full order of biscuits and gravy and hash browns with ketchup. As you know, the food was delicious. I noticed that about half-way through the meal I started filling up. I went ahead and finished everything and we went home. I did not test my sugar when getting home, but my normal Sunday pattern is to take a afternoon nap. I slept until about 3:45 and was cringing when I tested my BG. I knew it would out the roof from what I had done. But is was only 100. I kid-you-not. 100! I couldn’t believe it. Only thing I can think of is that what I am doing is greatly helping me in reversing some of the damage. The only medicine I took this morning was my normal metformin 500mg. Don’t know what is happening, but I am not pushing it, and I am continuing what I’m doing. You know, there has been progress with a gastric surgery to reverse diabetes. I am wondering if I may have found a way to do so without the knife. Time will tell.”

An update: I ate a small salad with dressing 4 hours after the above, 2 oz. of ham, and 2 oz. of block swiss cheese. Checked my BG about 90 minutes later and it was 103. I will continue to append this as time and progress is made.

2/17/14 – A few additions! I have added a tablespoon of raw, unfiltered Apple Cider Vinegar to the additional water that I drink after taking the solution. This is supposed to aid in digestion. I also added two supplements for digestive enzymes. The Pancreatin has me really excited! It has actual pancreas enzymes.


I will report my progress as time goes by!

2/18/14 – I purposely did not take did not take any concoction yesterday from about 2pm and my morning BG readings were about 25 points above what it had been normally running. I am convinced that it is helping. Now to find out just what are the ideal doses are going to be. More later as things develop.

2/23/14 – I have since added Flax Seed Oil capsules to counteract a few of the issues of gas and a little indigestion. Seems to be helping a lot!

3/5/14 – I have been doing well and my blood sugars have been very good. Less than 100 the whole weekend, and that is unheard of for me. I have lost about 8 lbs so far. I noticed a real lack of energy today and realized that I had not taken my solution this morning. I had read that the DE would give me energy and I have to agree that it is critical to use the solution when you are lowering your caloric intake to lose weight and/or reduce your blood glucose readings.

3/12/14 – I started an intermittent fast on the evening of 3/10 and only consumed 505 liquid calories on 3/11. I am now in hour 30 of my intermittent fast or IF. All I took in yesterday was 12 oz. of BP coffee in the morning, then at 4 different times throughout the day I took in potato starch and diatomaceous earth (PS & DE) in a water solution. I have drank large amounts of water throughout, especially after the solution. I have not used the Psyllium Husk Powder due to it’s water absorption and bulking factor. My blood sugars have been fantastic since I started and seemed to have leveled off 12 hours ago. They are as follows: 84-87-89-83-89-78-78-76-76. I weighed in and I had lost 1 pound since Monday morning. Those two 76’s at the end are 12 hours apart. I am going to keep on today as long as I can. Physically, I felt good all day yesterday. Obviously a little hungry, but not famished by no means. Mentally, I found a clarity of mind and a much greater peacefulness than usual. Singing at a concert last night I noticed my voice was clearer and I was able to hit notes I haven’t hit for years. Which makes me think that I have suffered food allergies without even knowing it. Had a slight headache last night and again this morning. A couple of Aleve will take care of that. Will continue this later.

3/15/14 – Day 5 of the IF. If you had told me I could go this long without eating I would have said no way. I published my findings on several groups on Facebook yesterday and I was dismayed by how many of the people reacted. I was accused of spamming their board down to being a crackpot. One guy suggested that I take some food grade sulfuric acid! A few seemed genuinely interested and I do hope they do some follow-up research like I did. Several people ask how I take the PS/DE solution, so here it is again:

I started very slowly. Use very cold water. It will work better. One level teaspoon in 4-6 oz of water in a shaker bottle. Shake it up and drink it right down. See how you tolerate it. Try it a couple times over a 5-6 hour interval. I will tell you that you will have gas as the starch strengthens the good bacteria and starts to kill off the bad bacteria. It will smell pretty bad as that is happening. Once you have only good bacteria you will still have some gas, but it will be completely odorless. You should never try heating it up. That will change it from being the good kind of starch to the bad kind.

Here are my stats from yesterday: Checking in on the close of my fourth day of IF. My BG has been below 90 all day today! It has been 48 hours now since my last Metformin. I am very pleased that my numbers are staying low. I have approximately 56 more lbs. to lose and I have lost 117 lbs. to date. I firmly believe that by losing the majority of my fat I will fully reverse my diabetes. I may still be unable to eat a large carb load due to having no phase 1 insulin. That may change. Time will tell. I used less mixture of BP coffee and was able to drink it with no complaints from my stomach. It still took until 4pm to completely finish it. I was surprised when I checked my ketones right after exercise and I actually went down to moderate. I finally figured out that my exercise almost burned more fat than my body could release. Later the ketones returned to the normal purple. Looking forward to weigh-in tomorrow. Looking for 2 lbs. My calorie consumption today was 390 total calories. My blood sugars were 80 – 87 – 84 – 83 – 76 today.

And last but not least, I lost a whopping 3 lbs. yesterday!! That is awesome! I am going to continue this fast for at least a week if possible, maybe longer. I would suggest that you read up on this article I put together:


People have ask me what am I hoping to accomplish doing this. If you will read the anti-caveman woe article on why we get fat, it explains that many of us have stingy genes. We are very frugal in our utilization of nutrition. I never could understand how people around me could eat all they wanted and never gain a pound. Truth is, they don’t have the stingy gene. Now that I know about mine, I am using them to my advantage. I am simulating a famine period that I speak of in the article. I hope to lose much of the fat around my middle, reducing my insulin resistance which will lower my BG numbers, and give my pancreas a well deserved rest. Until next time!

3/15/14 Checking in on the close of day 5 of intermittent fast. My BG numbers have been super today (all below 85) and my energy level has been decent. I am finding that my stamina is slightly reduced, especially on things that require a quick burst of energy. This is showing true from the articles I have read about fat being the endurance fuel and carb being the sprint fuel. I feel it is a small price to pay for the extremely lowered BG and weight loss. I continue to test my ketones and am drinking plenty of water. At this point, burning so much fat, ketoacidosis is something to be extremely careful about. For some of you that don’t know what that is, it is a condition where not enough fluids are taken in and the ketones in the blood build up so high they become poison and harmful. This is a very rare condition and never happens as long as you are drinking enough water. I had a weak moment this afternoon when my grandson warmed up some chunky soup. The smell was almost overwhelming, but I hung tough. Went to grocery with the wife and was able to use the skull and crossbones visualization technique to cure my craving for all the wonderful carb laden foods I saw. Today is day 3 on no diabetic medicine at all. My BG numbers for the day are: 82 – 80 – 72 – 83 – 81. Sunday after church we may go out for lunch with other members and I have a plan to take a shaker of solution with me and water so that I can take that on the way to the restaurant and then just order black coffee. Until tomorrow! BTW: I fit into a pair of 38 pants today! Here is my food chart for today. Under 400 total calories for the day.


3/16/14 – Checking in on the close of day 6 of intermittent fast. Today was a good day. I cut my calories back to slightly over 300 total for the day. I did cardio and strength training and my stamina if anything, has increased. I plan on extending my period between the PS/DE mixture to 6 hours tomorrow. That will only have me taking 3 doses total. We’ll see how that goes. No headaches at all today. I need to keep just enough nutrition going so that my body burns body fat and does not start burning muscle, which it can do. Very pleased with my BG numbers today, especially since this is day 4 of no diabetic medicine at all. My numbers today were: 77 – 85 – 77 – 74 – 83 – 79. BP is normal for me for evening (always higher) 150/78/77. I remain in ketosis and am drinking plenty of fluids to avoid KTA. I had no weight loss today, but expect to report some for tomorrow. Until then…

3/17/14 – Minor setback today. Noticed this morning on my first BG test that I was a little higher than I had been. Four hours later a little higher still. Just tested a while ago and I was 97. Although that would normally be a very good number I know that is higher than it should be due to the IF that I am doing. So, I started back on my Metformin and I am sure my readings will drop accordingly. Since I have about 50 lbs left to lose (which is 20 % of my total weight) I am still encouraged that I may eventually be able to drop the Metformin. I also am going to eliminate my BP coffee tomorrow. Drink just black. This will substantially lower my caloric intake. We’ll see what it does to my numbers. Will check in later today on my next BG test in about 5 hours. The met dropped my numbers down 13 points in 4 hours, then after the evening workout it dropped another 6 points. So it looks like I am tethered to the meds for a while longer. I tried a beef bullion cube in a cup of hot water tonight (5 calories) and realized after I drank it that it was so laden with sodium it actually made my mouth sore in spots. I will be heading to the store to find a no sodium type tomorrow. My numbers I finished with tonight are 87-85-97-84-78-73.  Here is a before and after picture of that shows how much difference i look from the weight loss.


Until tomorrow………

3/18/14 – Had a very good day today. Made several changes that seemed to work well. I did not drink my BP coffee today. Instead I had black. I also only took my PS/DE solution 2 times today. I also purchased some sodium free chicken bouillon and took that twice today. Only 10 calories per tablespoon. It worked well n curbing the hunger pangs. I also did something that gave me energy when I was doing my 90 minute workout this evening. I had made 2 tablespoon coconut oil disks by freezing them and then keeping them in the fridge. I took one of the disks and let it slowly dissolve in my mouth. It was delicious and helped me to have some instant energy and helped the workout. I lost another pound today, bringing me down to 250. My immediate goal is to get down to 200. As I have said before, I am hoping that losing that last 50 pounds will decrease my insulin resistance enough to stop my diabetic medicine. We’ll see how it goes. I am going to continue to take it until I am down to 225, then try again. My BG numbers today were: 85 – 79 – 87 – 80 – 81. Looking forward to breaking into the 240’s tomorrow, if I can. Also going into blood work for an A1C. Last one I had was in July last year and that was 6.0. Interested to see just where this one is at. Until tomorrow….

3/19/14 – After 8 days on only liquids, I broke my fast and ate a can of Vienna Sausages with mayo. We’ll see how that settles in my stomach. 3 hours later I am feeling more energy. The food seems to be settling well. I am planning on eating another meal of 1/2 cup canned chicken and then back on the IF tomorrow. Alternating like this is what the IF fast is all about and will help to break weight loss stalls. I’ll check in before bed. The chicken settled well for supper. I took 2 doses of the PS and DE today. My numbers we very good. I also ask for and received Metformin ER from the doctor. It is an extended release version that lasts for 12 hours. We’ll see how it does. My A1C results will be back in a couple of days. Hoping for a below 6.0 reading, if possible. My BG readings today: 80 – 86 – 75 – 78 – 83. I will re-start the IF tomorrow. Until then….

3/20/14 – Not much to report today. Was able to take the PS/DE solution twice today and had good BG numbers. I got some sodium free beef bullion today that is pretty good. Going to transition to that instead of coffee. Wonder how it will taste with a little unsalted butter? Anyway, my numbers today were: 77-86-90-87-87-83. Until tomorrow…..

3/21/14 – The cup of hot water with 2 tablespoons of unsalted butter and 1 tablespoon of sodium free beef bullion as delicious this morning. I drank about 8 oz. of black coffee to stave off withdrawal and really savored the beef broth beverage. Took about 3 hours to drink it all. I use a very good aluminum sealed coffee cup that I can shake up without spilling any. I kept the butter and the broth frothed together, which made it very tasty and satisfying. Was able to get a little rest this afternoon and then did the major day workout. I alternate days of light workout to heavy workout. I took the PS & DE twice today. The second time this afternoon I had a little indigestion and it stopped it cold as soon as I drank the solution. Another benefit. I am also taking at least 10 Flaxseed Oil Capsules to aid in digestion. My numbers today were: 84 – 85 -86. Very stable. Looks like the Metformin ER is working well. Until tomorrow….

3/22/14  – We made a wonderful diabetic friendly snack that is just delicious. Here is the link:


Had a pretty much normal day. Got the bikes down and tuned up ready to start riding. Can’t hardly wait! I have started adding some carbs back into my diet to replenish muscles and my numbers were slightly higher. Still very good though. I am starting my countdown to my VA appointment. 63 days left as of today. I need to kick up the weight loss and exercise. My numbers today were: 85 – 88 – 82 – 75 – 92. I was able to drink the PS/DE solution twice today. Until tomorrow….

4/2/14 – Haven’t been on for a while. Had to solve an issue with constipation. Even though I was drinking a bunch of water, it was not lubricating my intestines enough and causing a great deal of pain. I had used Flaxseed Oil capsules and that had helped for a while,but eventually I was stuck for a while. I have come up with a solution that will now work and am starting a new intermittent fast tomorrow. I have made a bag of coconut oil medallions that I have been experimenting with every 1-2 hours. They each have 1 oz. of coconut oil and a half a pecan. I plan on taking the PS and DE solution, then popping a coconut medallion every hour for 4-5 hours, then another batch of solution. We’ll see how quickly I can transition again this time. It was quite pleasant 4-5 days into it last time. The healthy fat was substantial brain food and I felt calmer with a clarity of conscience that must be experienced firsthand to be understood. I will try to make daily entries as I go.

4/3/14 – Had a great day first thing this morning. Excellent blood sugar (86). Was able to exercise 2 miles on the treadmill this morning. I took the solution twice today and ate 4-5 of the coconut medallions. They are working exactly like they should. I had some weakness late this afternoon. I had 3 pieces of KFC chicken that really kicked my blood sugar up into the 200’s. Should have at least taken the skin off. I ot back on the treadmill and did another 2 miles and my sugar just before bed has dropped to 76! Taking the solution and a medallion before bed. Will try to go completely no carb tomorrow. Until then…..

4/4/14 – My wake-up blood sugar was 103. Not bad considering what I ate yesterday. I was able to take the solution and coconut medallions 4 times today. My late afternoon sugar was 86. Had a great deal of energy today. Was able to o 30 minutes on the eliptical and 2 miles on the treadmill. Tired, going to bed. Tomorrow another day! The coconut oil is working wonders with the PS and DE.

7/27/14 – I had not realized that it has been so long since I had checked in! It has been almost 3 months since my last entry. I have been taking my morning solution of Potato Starch and Diatomaceous Earth every single day. (1tbl of PS and 2tbl of DE). Blood sugar numbers have been stable and I am confidant my pancreas is healing. If I have an blip and eat a high carb meal, a 1/4 dose of Glipizide will stimulate my pancreas to increase enough insulin to cover. This is about 1.75 mg. I was taking 10mg a day. I will tell you that it is a very, very rare occurrence when I slip, but it is nice to know that i have rested and healed my pancreas that much! Anyway, I am still eating LC/MP/HF every day. My last A1C was 5.8, which is 1/10 of a percentage point from the high range of normal. I feel the DE and the PS as well as the WOE have greatly contributed to this accomplishment. I fully expect the next test to be lower. The wife and I bought  new motorcycle and we have been going everywhere. I have found that I can ride for hours with my BP coffee and small pieces of beef jerky. I hold them in my mouth and let them slowly soften, then finish eating them. The other day we road a particularly long ride of over 500 miles in 2 days. Not being seasoned riders, we were very sore and tired the next day. That morning I was more tired than usually so instead of a single batch of PS&DE solution, I did two almost back to back. Several hours later I not only felt much better with more energy, when checking my blood sugar it was in the low 90’s. This was without exercise at all.

I also want to report that the minor gas issues have stopped several months ago as my intestinal track got used to this super food. Today I took solution 4 times and had hardly any gas at all. My energy was great and my blood sugar numbers were very good.

Where I am going from here, I am going to do the solution first part of the day as I fast into the afternoon, then go to raw Apple Cider Vinegar when I begin to eat. We’ll try this for a week or so and I’ll report back. Thanks for reading!!

8/15/14 – Sorry it has taken so long to make a new entry. The apple cider vinegar worked for a while, but was not giving predictable results. I have since upped my daily intake of my solution of 1 tbl of potato starch, 2 tbl of diatomaceous earth, and 1 tsp of psyllium husk fiber. I am taking this 4-5 times a day in 8 oz. of water. Last night, after not eating all day, the wife and I went to Cracker Barrel. I ate a full order of biscuits and gravy (3 biscuits and 2 cups of gravy), a hashbrown casserole, and 3 buttermilk pancakes with 2 bottles of real syrup. That would have put me easily into the 300’s before and probably close to the 200’s for fasting the next day. And yet, I am at 102 this morning. I slept well, had no night sweats, drank 24 oz of water through the night. The only way I can explain it is that the solution is working in my intestines and allowing this to happen. I do not think that I could eat that of carbs at one sitting consistently, but I may be on to something. I have been taking a solution in the morning for the last 6 months or so. The carbs I consumed at that one sitting was: 3 biscuits = 93g, 2 bowls of gravy = 36g, hashbrown casserole = 17g, 3 pancakes = 103g, and 2 bottles of syrup = 106g. That is a total of 355g of carbs. I wish I had checked my numbers at the 1 and 2 hour interval, but I didn’t. I figured I would be in the 140-180 range. I will continue with the increased solution without the heavy carb meal for a while longer. I have an A1C scheduled for next week, so we’ll see what that is. DO NOT TRY THIS STUFF WITHOUT YOUR DOCTORS APPROVAL.

11/21/14 – Haven’t written for a while. My A1C had went up some to 6.3, which did not make me very happy. I am planning in the next 40 days restricting my caloric intake, doubling up or even tripling up on my daily solution intake and at the end of that time we will see how I do. The fault is my own as I have been eating foods that I shouldn’t be eating. Time will tell!

11/26/14 – I have a few minutes to write a little. I have found an easier way to transport and use the solution. I now measure out the portions in a little plastic bag that can be sealed. With one shaker bottle I just add water each time to the solution and take it. No fuss or measuring. I can do a bunch of them at one time, then save the little baggies for re-use. I continue to feel better, eating less than 1,000 calories until supper, then eating a decent meal then. I rarely am starving. I think it has to do with the potato starch creating food for my intestines. My blood sugars have been slowly lowering and as I drop more weight off my middle I believe that will get better and better. I have about 30 days on this seasonal job left and I will continue to do what is working. I am very encouraged.