DTA Keto Food Library

chow

CHICKEN

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.

MUSHROOM ASIAGO CHICKEN

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

 

 

BEEF

 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.

GINGER BEEF, MUSHROOM & KALE STIR-FRY

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.

LOW CARB 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.

SOUTHWEST BEEF AND BEAN CASSEROLE

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.

BACON CHEESEBURGER CASSEROLE

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

 

 

PORK

 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

 

 

 

TURKEY

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

 

SEAFOOD

 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

 

LOW CARBING AROUND THE WORLD

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.

MEXICAN ZUCCHINI AND BEEF

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

Haitian

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.

THE HIRSHON HAITIAN PORK GRIOT

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

Chinese

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}

Italian

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.

LOW CARB ITALIAN EGGS IN PURGATORY

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.

HOMEMADE SPICY ITALIAN ARRABBIATA SAUCE

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

 

Cajun

 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

Tex-Mex 

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. 

EASY BAKED JALAPENO CHEESE CRISPS {GLUTEN FREE, LOW CARB}

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!

LOW CARB CHEESE ENCHILADAS FOR EGG FAST

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!!

TEX-MEX TURKEY SKILLET

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

 

Korean

 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.

KOREAN BIBIMBAP RECIPE – PALEO AND LOW-CARB

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)

KOREAN JAPCHAE ZUCCHINI NOODLES

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.

KOREAN ZUCCHINI RICOTTA FRITTERS

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.

 

 

SALADS

 This Salad is made in a jar!!

LAYERED CHICKEN CAPRESE SALAD 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!

CAULIFLOWER POTATO 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

 

CROCK POT RECIPES

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

 

 

EGGSTORDINARY EGGS

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

 

BREADS – KETO STYLE

AMAZING! A LOW CARB BREAD THAT LOOKS LIKE THE REAL THING AND TASTES LIKE HOMEMADE SOURDOUGH BREAD. THIS IS THE BEST PSYLLIUM-FLAX BREAD I HAVE HAD. BUT EVEN BETTER, IT’S LOW IN CARBS, GLUTEN-FREE, DAIRY-FREE, PALEO AND KETO. CAN YOU BELIEVE IT?

THE BEST PSYLLIUM-FLAX BREAD

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!!

GARLIC COCONUT FLOUR BAGELS – GLUTEN FREE

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

 

LOW CARB PANCAKES AND WAFFLES

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

 

 

 

SNACKS & APPETIZERS

 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

 

VEGETABLES

LOW CARB CREAM CHEESE SPAGHETTI ZOODLES

SAUCES

 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.

EASY LOW CARB RED ENCHILADA SAUCE

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.

DAIRY FREE AVOCADO CREMA

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.

 

 

 

CHEESE DISHES

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!

MUSHROOM MOZZARELLA BAKE

 

Soups

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)

KETO FAT BOMBS

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

Lemon Cloud Fat Bombs

DESERTS

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.

https://diabetictreatmentalternatives.wordpress.com/2016/03/04/c-squared-fat-bombs

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

 

LOW CARB MILKSHAKES

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.

 

HOLIDAY LOW CARB RECIPES

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

Easter

Low Carbing on Easter

Easter Meals

Mothers Day

Memorial Day

Fathers Day

July 4th

Labor Day

Veterans Day

Holloween

Thanksgiving

Christmas

Advertisements

Intermittent Fasts

 

fast

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:

http://dailyburn.com/life/health/intermittent-fasting-methods/

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.

CHART WEEKLY.1

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.

TEMPLATE CHART WEEKLY

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!

 

Delayed Stomach Emptying

stomach_male_digestive_system

Gastroparesis is a condition in which your stomach cannot empty itself of food in a normal fashion. It is caused by damage to the vagus nerve, which regulates thedigestive system. A damaged vagus nerve prevents the muscles in the stomach and intestine from functioning, preventing food from moving through the digestive system properly. Often, the cause of gastroparesis is unknown.

However, the causes of gastroparesis can include:

  • Uncontrolled diabetes
  • Gastric surgery with injury to the vagus nerve
  • Medications such as narcotics and some antidepressants
  • Parkinson’s disease
  • Multiple sclerosis
  • Rare conditions such as: Amyloidosis (deposits of protein fibers in tissues and organs) and scleroderma (a connective tissue disorder that affects the skinbloodvessels, skeletal muscles, and internal organs)

How your stomach works 

Most people don’t know that the stomach lies high in the left upper abdomen protected by the lower rib cage. Empty, the volume of the stomach “pouch” is less than one-half cup. As you eat, the stomach’s muscular wall can relax and expand to hold about three pints of sustenance. The stomach’s job is to liquify solid food preparing it for digestion and absorption in the small intestine. This is done by mixing the food with powerful digestive juices for several hours. To hold the food within the stomach there are two valves. At the top of the stomach is the lower esophageal sphincter (LES) which prevents backsplash of stomach contents upward into the esophagus. At the bottom of the stomach is the pylorus which controls the “drain” of the stomach. 

Once these two valves are closed, muscular contractions called peristaltic waves ripple through the stomach squeezing gently in the upper part (fundus), more powerfully lower down (antrum). These contractions are controlled by a stomach pacemaker, much like the heart, and travel through the fibers of the vagus nerve. When the pacemaker fires, this muscular churning motion mixes the food particles with powerful hydrochloric acid and the enzyme, pepsin. Produced by the stomach, these strong chemicals convert the food to about the consistency of cream of potato soup. 

Eventually the pylorus relaxes slightly, opening the stomach’s drain. The stomach muscle contracts and the now liquefied food is pumped a little bit at a time through the valve and into the small intestine where the digestive process occurs. 

Pump failure 

When all is working, the fullness we feel after eating a big meal gradually fades as the stomach empties its contents into the small intestine. After a few hours, the stomach is completely empty and ready for the next meal. 

What if the stomach pacemaker would slow or the pump fail? Then the stomach would drain much more slowly and not empty completely between meals. With the next meal, you would feel bloated and perhaps nauseated. There would be no room for more food and vomiting of undigested food might occur. Each meal would be an ordeal. You might be afraid to eat and begin to lose some weight. This is what patients with gastroparesis have to put up with each day. 

What is gastroparesis? 

Gastroparesis (gastric = stomach; paresis = paralysis) literally means stomach paralysis. It is a condition in which the stomach muscle becomes slow and weakened. Following a meal, it takes too long for the stomach to empty its contents into the small intestine. 

What are the symptoms? 

One problem in identifying gastroparesis is the fact that the symptoms are often vague. Most symptoms occur because the stomach doesn’t empty completely. Some residual food is always present. This may cause excessive fullness after meals, frequent burping, acid-reflux, nausea, and abdominal distention. Vomiting of undigested food often occurs 1 to 3 hours after meals. Individuals often complain of early satiety – feeling full before the meal is finished. Eventually, fear of eating may lead to unplanned weight loss. Persistent vomiting can cause low blood potassium, dehydration, and malnutrition. Diabetics may have complications because of poor blood sugar control. 

What causes gastroparesis? 

The cause is not known, but gastroparesis is a common complication of Type 1 insulin-dependent diabetes occuring in about 20% of patients – especially in those who have developed other signs of nerve damage (diabetic neuropathy) such as numbness or burning of the feet. People with Type 2 diabetes get it also, but less often. Diabetic gastroparesis can be a vicious cycle since diabetes causes nerve damage which leads to gastroparesis. And gastroparesis can worsen diabetic control since delayed stomach emptying makes digestion unpredictable which results in uneven blood sugar levels. Gastroparesis may also be a complication of stomach surgery for ulcer disease or weight loss. Some systemic disorders such as kidney failure, lupus, Parkinson’s disease, sclerodema, and thyroid disorders can also delay gastric emptying. Up to 30% of individuals with gastroparesis are idiopathic, meaning that there is no identifiable cause. It is felt that some of these may be due to an acute viral infection. Lastly, some medications such as anticholinergics (antispasmodics) can worsen the situation. 

How is gastroparesis diagnosed? 

Not everybody who is bloated has gastroparesis. In fact, most of the time, bloating and exessive fullness is caused by Irritable Bowel Syndrome (IBS). But, when symptoms are severe, the possibility of gastroparesis must be considered, especially in diabetics. Of course, prior stomach surgery, certain systemic disorders, and offending medications must be ruled out. 

If gastroparesis is suspected, blood tests are usually done to assess diabetic control and nutritional status. In addition, three imaging studies are available:

  • An Upper GI Series x-ray with barium may be done to obtain some information about the size of the stomach and determine if any retained food is present when fasting. Occasionally, a bezoar is found. This is a large ball of undigested vegetable matter that is trapped inside the stomach.
  • In most cases, a Gastroscopy “scope” test is performed to rule out more serious conditions such as a blockage due to ulcer disease or stomach cancer.
  • The most important test is a radioisotope gastric-emptying scan done at the hospital nuclear medicine department. The patient is given a meal that contains a radioisotope, a slightly radioactive substance that will show up on the scan. The dose of radiation from the radioisotope is small and not dangerous. After eating, the patient is asked to lie under a large geiger counter that detects the radioisotope and shows an image of the food in the stomach and how quickly it leaves the stomach. The test takes 2 to 4 hours. Gastroparesis is diagnosed if more than half of the food remains in the stomach after 2 hours.

What is the treatment? 

As yet, there is no cure for gastroparesis, but in most cases, symptoms can be improved with treatment. Regardless of the cause, treatment programs are fairly similar.

  • Diet
      Changing how and what foods are eaten is helpful. It is best to eat six small meals a day, instead of three large ones. Liquid dietary supplements are often recommended since liquid meals pass through the stomach more easily and quickly. Avoid high fat foods that naturally slow gastric emptying and foods high in fiber like citrus and broccoli because the indigestible part will remain in the stomach too long.

  • Medications
    • Propulsid (cisapride) was developed to treat this condition and was of benefit to thousands of patients. Unfortunately, it was linked to about 300 cases of heart rhythm irregularity including 80 deaths and was taken off the market in 2000. With the removal of Propulsid, an older drug, Reglan (metoclopramide), has again become the drug of choice. It has been shown to be effective in the acute management of many gastroparetic conditions, but often loses its effectiveness over time. It can be given by mouth, intravenously (into the vein), subcutaneously (under the skin), and rectally. Unfortunately, side effects are common including drowsiness, loss of menstrual periods, impotence, and muscle spasms. With prologed use, some patients develop a Parkinson’s-like tremor. Benadryl can limit some of the side effects but worsens the drowsiness.
    • Erythromycin has become the gastric prokinetic of choice for those patients who fail to respond to conventional agents. This antibiotic also acts to stimulate the muscles of the stomach to contract. It can be given intravenously and by mouth.
    • Domperidone (Motilium, Janssen) is another drug that improves gastric emptying and may have less side-effects. It has been available overseas (and even over the counter in Europe), but is not FDA approved in the US.
    • None of these drugs are totally effective and without side effects. Research is ongoing. Two new drugs that may possibly be helpful are Zelmac (tegaserod), a new drug for Irritable Bowel Syndrome with constipation and Viagra (sildenafil), which is marketed for male erectile dysfunction, but has also shown some benefit. Researchers at Johns Hopkins University found that part of the delay in stomach emptying occurs as a result of lack of nitric oxide in stomach tissues. The same basic molecular problem causes impotence in men. Experiments have shown that in mice Viagra reversed gastroparesis. Human trials are underway.
    • When nausea is a predominent symptom, a separate anti-nausea drug is often added such asCompazine (prochlorperazine) or Trans-Scop (scopolamine patches). But, again, side effects are common. In severe cases Zofran (ondansetron) may be used, but is very expensive. In milder cases of nausea, accupressure wrist bands are a non-invasive method that most patients tolerate well.

  • Surgery
      Surgery is seldom done for gastroparesis, but in severe cases, a feeding jejeunostomy tube can be placed surgically. This thin plastic tube goes through the skin of the abdominal wall and directly enters the small intestine far downstream from the stomach. Special liquid nutrition given through this feeding tube bypasses the mouth, esophagus, and stomach and is delivered directly to the small intestine for absorption.

  • Gastric Pacemaker
        On April 8, 2000, the FDA approved a stomach pacemaker called Enterra (Medtronic Corporation) for “compassionate use”. This electrical device is implanted in the abdomen and functions much the same way a pacemaker works in the heart. Enterra is indicated for the treatment of chronic nausea and vomiting associated with gastroparesis when conventional drug therapies are not effective.

Summary 

Gastroparesis is a common condition that may affect anyone, but most often is seen as a complication of insulin-dependent diabetes, especially in those who have other signs of nerve damage like numbness of the feet. Up to a third of cases have no identifiable cause. Gastroparesis causes early fullness, bloating, nausea, vomiting, weight loss and contributes to poor blood glucose control. In severe cases, it can affect nutrition. Treatment is available, but, as yet, there is no cure. Treatments include changes in diet, better control of blood sugar, oral medications, and, in severe cases, a jejunostomy. Research is promising and new treatments may be just beyond the horizon.

Now, that is what the experts say on the subject. I feel I have had this condition for many years and it either contributed to my diabetes or my diabetes contributed to it. I have been testing several procedures for about 6 months and I have found a great deal of promise in what I am doing now. Follow this link for an explanation of what I am doing currently.  

https://diabetictreatmentalternatives.wordpress.com/2014/02/17/potato-starch-experiment/

What I have found is that:

I now have lowered my blood sugar to almost normal.

I now am experiencing a great deal of energy.

Even though my weight remains close to the same, it is easy to see that I am burning body fat up as it is showing visibly.

Eating as I have been, I do not get very hungry at all. I do run out of fuel and I now that is time for a capsule, my solution, and a coconut oil medallion.

For the one meal I have in the evening, I have found that I can eat limited amounts of foods that as a diabetic I wasn’t able to eat before.

I feel the cayenne capsule stimulates and aids in my stomach digestion. The DE is cleaning colon and small intestine plaque so that the small intestine can absorb the nutrition better. The potato starch is 70% resistant starch that is indigestible in the stomach and small intestine. In the colon it converts into a super food for the friendly flora that complete the digestion process. This gives me more mileage for the food I eat and allows me to go 24 hours between actual meals.

In closing, I would like to say I am very encouraged by my results so far. A very good possibility that others may be able to do this way of life (WOL) also.

Water Calculating

Water

As diabetics, we don’t realize the true importance of drinking enough water everyday and how it can impact our blood sugar levels, our health and weight loss efforts. According to experts in a recent study, drinking just 2 cups of water, which is smaller than the size of a bottled soda, before meals helped dieters lose an extra five pounds yearly and help you maintain your weight loss. Additionally drinking the right amount of water daily can actually speed up your metabolic rate and help to curb overeating when your body confused hunger and thirst. But how much water is enough? And what about the temperature?  Here is what is said about the temperature of the water and how that might effect your weight loss and hunger issues throughout the day!

http://www.livestrong.com/article/521032-does-drinking-cold-water-help-speed-up-your-metabolism/

Here is how to calculate how much water you should drink a day for both health and weight loss benefits.

  1. Your weight: The first step to knowing how much water to drink everyday is to know your weight. The amount of water a person should drink varies on their weight, which makes sense because the more someone weighs the more water they need to drink. A two hundred pound man and 100 pound woman require different amounts of water every day.
  2. Multiply by 2/3: Next you want to multiple your weight by 2/3 (or 67%) to determine how much water to drink daily. For example, if you weighed 175 pounds you would multiple that by 2/3 and learn you should be drinking about 117 ounces of water every day.
  3. Activity Level: Finally you will want to adjust that number based on how often you work out, since you are expelling water when you sweat. You should add 12 ounces of water to your daily total for every 30 minutes that you work out. So if you work out for 45 minutes daily, you would add 18 ounces of water to your daily intake.

To make it a littler easier to calculate how much water to drink everyday, here are the recommended amounts for a range of weights. Remember to adjust for your activity level.

Weight Ounces of Water Daily
100 pounds 67 ounces
110 pounds 74 ounces
120 pounds 80 ounces
130 pounds 87 ounces
140 pounds 94 ounces
150 pounds 100 ounces
160 pounds 107 ounces
170 pounds 114 ounces
180 pounds 121 ounces
190 pounds 127 ounces
200 pounds 134 ounces
210 pounds 141 ounces
220 pounds 148 ounces
230 pounds 154 ounces
240 pounds 161 ounces
250 pounds 168 ounces

Tips for Reaching Your Daily Water Goals

So now that you know how much water you should be drinking everyday, let’s talk about how to make sure you actually get enough. Drinking over 100 ounces of water may seem impossible at first, but with these easy tips you can reach your goal in no time.

  • Drink 2 cups (16 oz) of water before every meal: Science has proven that drinking 2 cups of water before every meal helps you to eat less during meal time and lose weight. If you do this three times daily – at breakfast, lunch, and dinner – you have already consumed 48 ounces of water.
  • Morning and Night: Get into the habit of drinking one glass (16 oz) of water when you wake up and another 8 oz glass before you go to sleep every night. This will add another 24 ounces of water to your daily intake. The easiest way to do this is to keep a glass or container of water at your bedside, that way as soon as you wake up and start your day, you can begin drinking water.
  • Keep Track By Your Container: One thing that has proven to help people consume enough water daily is to buy a special container for their water and set a goal of how many times they will fill and drink the container. For example, if you buy a 16 oz container and need to drink 80 ounces of water a day, your goal would be to drink 5 of those daily. Need to drink more water? Try a larger container.
  • Infuse Your Water With Flavor: Water doesn’t have to be boring and infusing your water with fruit, herbs, and other flavors can make it much easier to reach your daily goal. Try adding cucumber, strawberries,lemons, limes, and fresh herbs to create flavorful water.
  • Bubbles: Consider carbonated and sparkling water in addition to regular water. Many people find that adding sparkling water and 0 calorie flavored water makes drinking water throughout the day more fun. Find yourself drinking lots of expensive sparkling water? Consider buying a sodastream and make your own delicious sparkling beverages at home.

Fat Fast Firsthand

burn-fat-fast

Since some members in our diabetic group are planning on doing a fat fast in a couple of days, I thought it might be a good idea to do some actual leg work while writing about it to make it easier.

Here are some links to help you get jump started and to help reduce the Keto Flu symptoms.

http://www.bulletproofexec.com/rapid-fat-loss-protocol/

http://eatketo.com/preparing-for-ketosis/

http://ketodietapp.com/Blog/post/2013/04/16/Keto-flu-and-Sufficient-Intake-of-Electrolytes

 

4/14/14 – I started my fat fast today after midnight and so far about 15 hours later I am doing pretty good. So far today I have had about 80 grams of fat in the form of 1 oz. plain coconut oil medallions. I had a bit of coffee with a splash of heavy whipping cream. I also have been taking my PS and DE solution, and have taken 2 doses of it. I also am taking charcoal capsules to adsorb some of the toxins that will come out as the fat comes off. Hopefully, that will help with the nausea that I get from doing a fast. I also have added Himalayan Pink Salt and Trace Minerals to my water several times a day. This makes a poor man’s saline solution. It has greatly helped my transition from glucose to fat burning and I have hardly had any keto flu symptoms.

I did a full workout earlier today (about 900 calories) including 30 minutes of elliptical that really gets my heart beat up. I did not notice much lack of strength, as I am still working off of glucose stores. Depending on how much I have in my liver will determine how quickly I get back into ketosis. I checked with keto strips several times today and the first ones showed some fat burning, but the last check I made I was completely out of ketosis.

I would like to talk about hunger waves. That is really all I can do to describe them. I can feel them start to crest and I have found that it helps to concentrate on them and use positive reinforcement while going through them. I have been saying to myself that in order to get my health back I need to lower my blood sugar and lose weight. The only way I can do this is to cut out my carbs, eat very moderate protein, and eat high fat. My body needs to learn to use fat as fuel again.

This has seemed to work and ease going through the waves. From experience, I can tell you that the first 24 hours are the hardest. It gets easier after that.

4/15/14 – I am now 24 hours into the full fast. I will be doing it until I have exorcised out all of the glucose and am burning fat as fuel. My liver has different ideas, but I am the boss. If I let my body be in charge it would be candy and sweets until they started hacking parts off. I have to make a change.

4/16/14 – Finally starting to win the battle with my liver. As long as I eat very little protein and hardly any carbs and keep my fat calories up, I should start having mostly low numbers. Those of you that are just starting this, don’t give up! You got this!! Have a buddy or a group that can give you support. My house is my trigger. I get home and get comfortable, pop on the TV and start eating. After I am full I don’t feel like doing anything but setting there, which is exactly not what I should be doing. Tonight I am getting up and immediately starting a massive workout. Stay bike, Elliptical, and treadmill! Change up you pattern! Figure out what your triggers are and eliminate them. More later…..gotta get busy!

4/17/14 – Day 3 Fat Fast – Awesome day today! Light work at the shop so I was able to exercise a total of three times. My numbers are dropping more and more. I posted my lowest number a little while ago at 70. The combination of what I am doing is working well. I burned almost 1200 calories with exorcise today. That is just about the total fat calories I have eaten today.

4/18/14 – Day 4 Fat Fast – I am noticing a change in sleep patterns. I seldom sleep longer than 4 hours at a stretch. It is kind of nice to catch a quick nap in the later afternoon before the evening workout. I weighed in and lost another 2 lbs. nd my first BG reading was 77, which are excellent. I am noticing that I am more interested in music instead of TV. I am able to be up and moving instead of sitting and doing nothing! I cannot stress the saline solution enough. It has helped tremendously! More later…heading to the treadmill. Here are a couple of pictures that show the Electrolyte Tabs I am adding to my water and the other one shows I am fully in ketosis.

20140418_130937

20140418_110129

 

4/19/14 – Day 4 Fat Fast – I know that weight will fluctuate daily and if you try to micromanage it, it will drive you crazy. I finished out the day at around 800 calories yesterday and I feel that was not enough. I struggled most of the day, had aches and pains that weren’t normal. The key to this Fast Fat is to find our zero calorie point (this is the point where you neither gain nor lose) and reduce it slightly to keep your metabolism moving, yet still losing weight. This is an elusive point, as it is based upon how much energy you require and that carry vary daily. Not only that, but as you lose weight, that will change the formula also.

If for nothing else, my blood sugar has been excellent! I was not above 100 all day yesterday and posted an 81 this morning.

4/19/14 – Well, I figured out that trying to stay under 800 calories was a mistake yesterday. My body almost shutdown; I had intense muscle soreness this morning. I ate a bit of protein and that passed rapidly through my system. I did not do any exercise today. I have learned that you must listen to your bodies’ signals and today it was rest and recover. I was able to handle some more protein later in the day and it sat well. I am feeling stronger and my muscle aches are 85% gone. I will get back on the Fat Fast tomorrow with the knowledge I’ve gained that I must eat at least 1200 calories. Checked my BG a little while ago and it was 103, which is good considering I ate about an hour ago. Interested to see what my morning reading is in the AM!

4/21/14 – Day 1 (reboot)  – Missed checking in yesterday. Busy day. I was able to do the Fat Fast until about 7pm last night and I had to eat some protein and a few carbs. My numbers were a little higher this morning, but not bad and I still am in ketosis. I am thinking of doing the Fat Fast throughout the week and take a break on the weekends. Either Saturday or Sunday or both. I continue to loose inches and I know the weight will not be far behind. Lowered glucose levels will reduce water retention. So may proposed pattern will be either 5 days FF 2 days REST or 6 days FF and 1 day REST. We’ll see how it goes. The transition back and forth is very hard. You body will fight tooth and nail to continue eating rather than go back into the FF. After the first 24 hours on the FF, it will become easier. I think after time you body will eventually get adjusted. Just had a thought since today is a transition day to full Fat Fast I am going to try to add extra fat calories today to stave off the hunger waves. We’ll see how I do. Had a good day to recap. I ate some steamed vegetables in some wonderful butter. We’ll see how my morning numbers are. Util tomorrow.

4/22/14 – Day 2 – Had good numbers this morning (99) and am now back on the treadmill. My knee pain is almost gone. i think the bicycling last week got me. Different muscle group and I was riding hard into the wind. I need to ease back into that. I have been craving steamed veggies today, so I ate about a cup with butter on them at lunch. I am thinking that if I eat earlier in the day (on the days I eat), that should help to digest the food better. I have been eating (when I eat) after 9pm and that is not enough time to digest the food before going to bed. We’ll see how that does. Also have a thought that it will keep my metabolism moving better.

I’d like to take a minute to talk about incidental carbs and protein. These are stuff that tag along with the food we eat. As an example, I got a container of no-sodium beef bullion that has 2 carbs per tablespoon. I’ve got to ask why, but I am thinking that it must have something to do with the flavor. I just don’t worry about those incidentals. I keep track of them, and use my carb or protein allotment on them instead of not counting them, but have figured out there really isn’t anything to do about it.

4/23/14 – Day 3 – Numbers just a little higher than I like. Like to stay below 100 if possible. We have had a cold snap here and it has really made me hungrier than usual. I ate some steamed vegs yesterday at lunch which caused my metabolism to really kick in. Had to eat a lettuce wrap about 8pm last night. I am trying to reach a happy medium in eating a little to keep from going into starvation, yet not so much that I lose the ground I have gained. Finished out the day pretty good! I ate a bunch of calories, had to. I had a major front end repair that required about 7 solid hours of forcing bolts loose, using 3lb short hammers and even had to break out the 8lb long handled sledge. Very intense. Tomorrow should be marginally better; have to install a transmission. After my late evening exercise my BG was 84.

Experiment concluded.

 

 

 

Dark Pecan Joy – Diabetic Super Snack Food

20140322_091432

We are making diabetic candy! I call them Dark Pecan Joy! They are made with dark unsweetened chocolate, Pecan halves, unsweetened coconut flakes mixed with coconut oil, all sealed in with the dark chocolate. They are about 6 carbs a piece, however the dark chocolate has a very low glycemic load (45). Read what it does for our health:  http://www.grinningplanet.com/2007/02-13/chocolate-and-health.htm

20140322_093657

We started by mixing coconut oil and unsweetened shredded coconut together. Make sure that you just coat the flakes. Too much oil will cause leakage. We found that out on the first batch. The unsweetened coconut is so low on the glycemic index it is zero.

http://nutritiondata.self.com/facts/custom/766068/2?print=true

20140322_093435

Coating the bottom and sides of the candy mold with the dark chocolate, we then inserted one pecan.

20140322_093943

 

20140322_100238

 

Putting the coconut and oil solution in next, we made sure to leave the sides open enough so that when we drizzled the top on it, it will seal the sides. IMPORTANT: In order to make this traveling food, it must be completely sealed. The dark chocolate has a melting point of about 94 degrees, so in most circumstances it should travel well in a baggy.

20140322_100244

 

These are pre-made bottoms called “Choco Maker”. They are Dark Belgium chocolate and quite a bit larger than the smaller molds.

20140322_100450

 

We were able to add two pecans to each cup. The pecans are very low on the glycemic index. They actually lower your glycemic load: 

http://www.nutsforlife.com.au/wp_super_faq/faq-nuts-glycemic-index/

20140322_100238

 

Filling with CO & Coconut we then capped them with the Nestle Dark Chocolate.

20140322_100310

 

For experimentation and taste, we used Bakers and Nestles. Both are dark chocolate, however the Nestles is a little more refined and sweeter. If you can handle the Baker’s (which is not bad) it will be better for you and a little less carbs. If you need candy, the Nestles is the way to go.

20140322_104851

 

First batch out you can see that some of the coconut oil seeped through. We then reduced the coconut oil and did better.

20140322_105451

 

These are the pre-made cups. About the size of a Reese’s Cup.

20140322_110213

 

Second batch of the smaller ones turned very nice. Sealed up very well. And did I mention delicious!

Near as we can calculate, about 6 carbs a piece for the small ones and 9 carbs for the large. The size of the small ones is 1/2 an ounce and the large one is 3/4 of an ounce. My 1 hour post meal BG reading only raised about 6 points. Individual results may vary. Test, test, test! Enjoy!

Why your ldl and cholesterol may temporarily go up on LC/HF

CholesterolWhen starting the LC/HF WOE (low carbohydrate/high fat way of eating), there is a possibility that you will experience an increase in LDL. Do not despair if this happens for there are 2 different kinds; LDL and VLDL-A which is large-buoyant and is produced by fat intake, as the name suggests, they are large and float in the bloodstream unable to form plaque on the walls. The other kind of LDL is VLDL-B, small-dense which is caused by carbohydrates, these are the kinds that fall under the blood-cells and form plaque. It is difficult for simple blood-tests to show the difference, so the medical industry lumps them all together (its better for selling you cholesterol meds). If your triglycerides are  low that is a good indicator your LDL is mostly the good kind. High triglycerides are the indicator for the bad kind.

Another factor is weight loss. Weight loss can cause a temporary increase in your serum cholesterol levels during the weight loss process, according to “The American Journal of Clinical Nutrition.” AJCN notes a study in 1991 during which six obese women, their cholesterol levels and body composition are all taken into consideration. The study shows an initial decline in cholesterol levels, followed by a rise during continued weight loss. Levels declined again once study participants entered weight maintenance. AJCN offers an explanation for the temporary increase in serum, blood, cholesterol levels with weight loss. Your body has adipose fat stores. The adipose stores begin mobilizing as you lose weight, moving into the blood. This is a possible cause for a late rise in serum cholesterol levels with major weight loss, explains AJCN. As your weight loss stops, so too does the rise in cholesterol levels.

Here are six things that we need to know about cholesterol:

i)    It is virtually impossible to explain how vital cholesterol is to the human body. If you had no cholesterol in your body you would be dead. No cells, no bone structure, no muscles, no hormones, no sex, no reproductive system, no digestion, no brain function, no memory, no nerve endings, no movement, no human life – nothing without cholesterol. It is utterly vital and we die instantly without it.

ii)    Cholesterol is so vital to the body that our bodies make it. The body cannot risk leaving it to chance that we would get it externally from food or some other external factor – that’s how critical it is.

iii) There is no such thing as good cholesterol and bad cholesterol. Cholesterol is cholesterol. The chemical formula for cholesterol is C27H46O. There is no good version or bad version of this formula.HDL is not even cholesterol, let alone good. LDL is not even cholesterol, let alone bad. HDL stands for High Density Lipoprotein. LDL stands for Low Density Lipoprotein. (There are three other lipoproteins, by the way, chylomicrons, VLDL and IDL).

Fat and cholesterol are not water soluble so they need to be carried around the body in something to do their vital work. The carriers of such substances are called lipoproteins. We can think of lipoproteins as tiny ‘taxi cabs’ travelling round the blood stream acting as transporters. So, lipoproteins are carriers of cholesterol – oh – and triglyceride and phospholipids and protein. All lipoproteins carry all of these substances – just in different proportions. LDL would more accurately be called the carrier of fresh cholesterol and HDL would more accurately be called the carrier of recycled cholesterol.

iv)    The standard blood cholesterol test does not measure LDL  – it estimates it. The fasting blood cholesterol test can only measure total cholesterol and HDL. There are two other unknowns in a four variable equation – LDL and VLDL. The estimation is refined further using the Friedewald equation (named after William Friedewald, who developed it).

Total cholesterol = LDL + HDL + VLDL/5 (Ref 8)

As any mathematician will tell you, one equation, with four variables, only two of which can be measured, is a fat lot of good. We need at least one more equation or known variable, to avoid circular references. This also means that:
–    All other things being equal, LDL will rise if a) total cholesterol rises and/or b) if HDL falls and/or if c) VLDL falls.
–    All other things being equal, LDL will fall if a) total cholesterol falls and/or b) if HDL rises and/or if c) VLDL rises.

No wonder an inverse association is observed between LDL and HDL – it is by definition. More surprising is that a fall in VLDL (triglycerides), which would be welcomed by doctors, would be accompanied by an automatic increase in LDL, all other things being equal, which would not be welcomed by doctors. And you thought that this was scientific.

v)    Statins stop the body from producing the cholesterol that it is designed to produce. They literally stop one of our fundamental body processes from being able to function. The intelligent view on statins is that in the very limited arena where they appear to have some ‘benefit’ (men over 50 who have already had a heart attack), they ‘work’ by having anti-inflammatory properties and that the fact that they lower cholesterol (by stopping the body from being able to produce this vital substance) is a very unfortunate side effect. (Drug companies should work on developing something that has the anti-inflammatory benefit without this huge and damaging side effect – it’s called aspirin).

One in 500 people have familial hypercholesterolemia and may have a problem clearing cholesterol in their body (rather like type 1 diabetics who can’t return their blood glucose levels to normal). For anyone else to be actively trying to lower their vital and life affirming cholesterol levels is deeply troubling.

vi)    “Cholesterol in food has no impact on cholesterol in the blood and we’ve known that all along.” Ancel Keys.

Ancel Keys, the same man who did the brilliant Minnesota starvation experiment, spent the 1950’s trying to show that cholesterol in food was associated with cholesterol in the blood. He concluded unequivocally that there was not even an association, let alone a causation. He never deviated from this view.

Cholesterol is only found in animal foods (it is a vital substance for every living creature). Hence the only foods that Keys could add to human diets, to test the impact of cholesterol, were animal foods. Given that he concluded that eating animal foods had no impact on blood cholesterol levels, it follows that animal foods per se have no impact on blood cholesterol levels.

There is no need, whatsoever, to avoid liver, red meat, other meat, fish, eggs, dairy products etc for any cholesterol that they may contain, or for any other reason.

The body makes cholesterol. It will continue to do so regardless of whether we eat cholesterol laden foods or not.

Ref. Zoe Harcombe’s blog on cholesterol.

So how does this apply to the low carbohydrate way of eating?
Question: How do low-carb diets affect cholesterol and triglycerides?
Answer: In general, low-carb diets tend to improve blood lipids. Specifically:

Triglycerides

Triglycerides are the form in which the body stores fat (our body fat is mainly made up of triglycerides.) When we talk about someone’s triglyceride level, however, we usually mean the amount of triglycerides that show up in the blood when it is tested. A high triglyceride level is a risk factor for heart disease and stroke.

Numerous studies find that low-carbohydrate diets cause high triglyceride levels to fall; in fact, the results are quite consistent and dramatic. Many physicians now recommend reducing carbohydrate as the first line of defense against high triglyceride levels, and this is often successful.

High Density Lipoprotein Cholesterol (HDL) — “Good Cholesterol”

HDL cholesterol seems to protect against heart disease; it becomes a risk factor for heart disease if it’s low. Scientists think it carries excess cholesterol back to the liver, where is it broken down. There is also evidence that some aspect of HDL is involved in the initial response after injury or acute illness, and that people with higher levels of HDL have improved recovery.Low-carbohydrate diets tend to raise HDL cholesterol levels, so this is a good thing.

Low Density Lipoprotein Cholesterol (LDL) — “Bad Cholesterol”

Although there is some controversy on this point, LDL cholesterol is considered “bad” in terms of heart disease risk. The relationship between low-carb diets and LDL cholesterol is more complex than with triglycerides and HDL cholesterol. There are some studies in which LDL is reduced on a low-carb diet, some in which it doesn’t change, and some in which it goes up. But there is one thing about LDL changes which is consistent with low-carb diets, and that is that it causes a change in cholesterol particle size.

What has particle size got to do with it? Evidence is accumulating that the size of cholesterol particles has a lot to do with risk for heart disease. Basically, the smaller the particles are, the greater the risk — it is thought that perhaps the small particles lodge in the walls of blood vessels more easily.The good news for those of us following a low-carb way of eating is that studies of diet and cholesterol particle size have consistently shown that low-carb diets produce larger-sized cholesterol particles. However, a larger-sized particle weighs more than a smaller one. When LDL does go up on a low-carb diet, it may be due to the larger particles, since weight is what’s being measured. (A total cholesterol of 200, for example, means 200 mg per deciliter.)

On the other hand, high-carb diets seem to produce a greater percentage of smaller cholesterol particles in some people. So the total LDL goes down (particles are smaller, so the total is lighter.) While the reading may be low, it can be deceiving as risk goes up in those cases.

A good way to sort out risk? LDL particle size seems to be strongly correlated with triglyceride level (high triglycerides go with small particle size and vice versa). So if your triglycerides are low, your LDL particles are probably larger.

Another article about a Swedish study on the low carb high fat way of eating:

A recent study confirms the results of prior U.S. studies 

showing that lower carb and higher fat diets improve blood 

sugar status, as well as weight and other markers.

Diabetes is a deadly epidemic, afflicting 11% of adults as well as one in every 400 children in the U.S. Conventional diabetic diets (high in carbohydrates and low in fat) are notoriously unsuccessful. In this Swedish study, insulin levels were reduced by 30% and “good” cholesterol levels improved in the diabetics on the higher fat, lower carb diet compared to those on a conventional low calorie, higher carb diet.

Earlier studies of low-carb, higher-fat (including unlimited saturated fat Atkins-type diets) came to similar conclusions. Quoting from chapter 10 in the Diet Cure: “Other studies have confirmed the superiority of Atkins-type diets’ positive impact on blood pressure and on the lowering of weight, cholesterol, tryglycerides, glucose, insulin, and A1C levels. These last three are diabetes markers. Several studies on diabetes document the benefits of lowering carbs and including fat in the diet. To quote one such study’s author, ‘When we took away the carbohydrates, the patients spontaneously reduced their daily energy consumption by 1,000 calories a day. Although they could have, they did not compensate by eating more protein and fats and they weren’t bored with the food choices. In fact, they loved the diet.The carbohydrates were clearly stimulating their excessive appetites.’”

“Four studies, three on type 2 diabetics and one on mildly obese men and women, used a high-fat and protein, low-carb diet. Their results: all subjects showed improvement in weight, as well as insulin and cholesterol levels. A fifth, Harvard School of Public Health, study ‘found no association between low-carbohydrate diets and increased cardiovascular risk, even when these diets were high in saturated animal fats.’ “

In summary, the low carb/high fat way of eating is good for all aspects of a person’s health.

Food Journaling For The Diabetic (and why we need to) rev.1

A food journal is a wonderful way to find out what foods you are going to be able to eat and what ones to avoid. Not only the type of food, but the volume of food also. It is always best to test foods by themselves. That way, you know exactly what they will do. As an example, let’s say you test green beans. You start with 2 ounces and after the proper testing you find that it has spiked your blood sugar above the 140 level. Do not despair at this point. Redo the test the next day, but only eat 1 ounce and follow the testing procedure. If that still causes to high a number, then test the next day at half the quantity. You will either get the food down to a volume your body can handle or find that you cannot eat that food.

Testing should be done as follows: Allow at least 4 hours to pass from the last meal. This will give you plenty of time to digest the previous meal and not affect your readings. Start with a good test of your blood to get a baseline of where you are beginning from. Write this number down on a scratch paper. Later you can transfer this information into your journal. Let’s say as example you eat 1 ounce of green beans. After eating them you will want to test your BG (blood sugar) at 1 hour after eating. This should be your peak BG reading as you digest the green beans. If it is below 140, then you probably will be able to eat them. Write that number down on your scratch pad. The last BG test is made exactly 2 hours after finishing the meal. The BG should be pretty close to the starting amount.

Of course this is a generalized procedure and everyone may be a little different. My stomach empties slower, so I am more on a 3 hour cycle than 2 hours. This link explains delayed stomach emptying symptoms.

http://www.diabetes.org/living-with-diabetes/complications/gastroparesis.html

All foods that contain carbohydrates will have a glycemic index of either high or low. If they are low, they will take longer to digest and are better for you. (see chart)

Low-Glycemic-Foods

As you can see, dates are very high (103), whereas plain yogurt is very low (14). The slower the better for you. You want to keep the peaks down. To learn why read up on Phase 1 & Phase 2 insulin here.

https://diabetictreatmentalternatives.wordpress.com/2014/02/25/phase-1-and-phase-2-insulin-response-excerpt-from-dr-bernstiens-book-diabetes-solution/

OK, back to our example. So the 1 ounces of green beans were a success. In your journal you want to add green beans, the amount you ate, and how much it raised your BG. If you want you can put starting/one hour/two hours (94/125/97) like that. So, now you know the beans will raise your BG by about 30 points. You can then add a non-carb meat to this and make a meal that won’t hurt you.

As you get ready to test a new food, use the same procedure, and if successful, you can add that one. In a short time your book will have many, many foods that will keep your numbers down. If you bolus for meals, eventually you should be able to go sliding scale and eventually reduce your basal also. Use care, go slow, make small corrections, any will start lowering those numbers.

Why do some of us get fat? or (The Anti-Caveman WOE)

I am sure that many people have ask that very question. I know I have. For many years I been told it was my fault. That I had caused my own obesity. Which created a vicious cycle of depression and overeating.

Many years later, I found out that it wasn’t completely my fault. In fact, the fact my body retained so much fat storage was because of genetics. The genes I inherited. I had learned like everyone else that my genetic make-up gave me my eye color, my height, hair color, etc., but could it be the reason why I retained fat also?

To understand this we must go way back into mankind’s history. Back to before the agricultural revolution. We used to not have an abundance of food all the time. In fact, it was almost as cyclic as the weather. You couldn’t grow food or hunt in the winter. So you hunted and gathered all through the good months and hoped you had enough food to make it through the long winters. And some times, more often than not, you were literally starving before spring hit. This caused a natural selection process to occur. The people with a genetic disposition to better store and more effectively use fat lived while the rest died off. Generation after generation this process was repeated until it was so reinforced that a large part of the then population had this genetic condition. And that was not a problem then. They would put on a great deal of fat on before winter so they could survive, then when spring came around they would be more active and burn that fat off and start the whole cycle over again.

If you are overweight and have a hard time losing you probably are descended from the metabolism  efficiency crowd that made it though those periods of starvation. The good news is that if we ever have starvation cycles again, you would be one of the ones to survive.

So, along comes the agricultural revolution and suddenly there is a great deal of food to go around. Also, preservation techniques are created so that food can be easily stored for long periods of time and suddenly we had no periods of starvation. Everyone had a year round abundance of food. Yet we still had those inherited genes that made us so efficient in storing and using fat.

To make matters worse, our dietary experts then began to tell us that fat and red meat were bad for us, clogging our veins and causing cancers to form. It was then believed that grains were the perfect food. Whether this was done as a gigantic conspiracy or in ignorance by the scientists and the food industry, we found ourselves gaining more and more weight. Since we no longer had those “famine” cycles due to the abundance of food, we just gained and gained. Go to a cattle farmer and ask him how he fattens up his herd to make more money at market. He doesn’t feed them fat or protein. He feeds them grain. The grain is the fastest way to cause them to gain weight. And the same is true with us. Carbohydrates are the only food source that can be easily turned into fat.

So, we have three factors against us. What we eat, how much we eat,  and how we convert it into fuel.

So, the first thing is to figure out just how many calories you need to maintain your weight. Once you determine that you can then reduce it to slowly start loosing that unwanted fat. In order to be able to know your calorie requirements you will need to stabilize what you eat. Unfortunately, that is going to be pretty boring, food-wise. The same daily food is the only way you can figure out what you need to eat for maintenance. If the foods are varied daily it will be exceedingly harder to calculate what you need to do. Once you have figured out your calorie requirement, you can then start adding other foods in. Just need to adjust as needed so you are always burning more than you are eating.

The sheer volume of food plays a factor also. Large, heavy meals overwhelm our bodies, making us sedentary and not wanting to move. I certainly want to vegetate if I have eaten a large meal. To counteract that, I have figured out that more meals spaced about 3-4 hours apart seem to help. I just take the amount I would normally eat in a day and divide that by the number of meals. Here is a typical day for me from My Fitness Pal. I have found it is a wonderful way to keep track of food and exercise.

diary

As you can see I ate 1500 calories yet only had 2 grams of carbohydrates, 47 grams of protein, and a whopping 132 grams of fat.

Which brings me to the last point; How we convert food into fuel. Over 90% of fat storage comes from carbohydrates. They are turned into glucose and whatever the body can’t immediately use as fuel is eventually converted into fat. Just reducing carbs in your diet is a big step in the right direction. Some people say that a person must have carbohydrate to properly fuel muscles, organs, etc. Not true. Protein can be converted into glucose, although the process is slow and the body will do that with just enough to cover any immediate needs. It will not convert it just to store it as fat. So that leaves fat. First of all, fat has essential nutriments that cannot be found in anything else. You brain runs on fat as the preferred fuel. And, not 1 gram of fat eaten can be converted into body fat! Not one.

In summary, if you eat more often, while eating less overall so that you have a slight negative calorie deficit, and eat mostly fat, moderate protein, and very, very few carbs, you will have a work around from the genetic programming that is our heritage and causes our obesity.

Bulletproof Coffee (BP Coffee)

Nowadays, BP Coffee or bulletproof coffee is the newest buzz word around the diabetic community. And a good thing, too. Those of us, myself included, that try to maintain a low carb/moderate protein/high fat way of eating (LC/MP/HF WOE) find it very hard to get the volume we need from fat. BP Coffee allows us to drink our fat. And, believe it or not, if prepared correctly, it is delicious. As an added bonus, many diabetics present lower numbers almost immediately from drinking it.

The back story, and there always is one, is that mountain climber got lost, wandered almost frozen with no food into a monastary in Tiebet and was given hot buttered yak tea. for the full story, here is the link:

http://www.bulletproofexec.com/how-to-make-your-coffee-bulletproof-and-your-morning-too/

I don’t use fancy ingredients in mine. I buy my coconut oil from Walmart. LuAnna brand. It is tasteless, which I prefer. It is also affordable. I have seen containers in health food stores 1/2 the size for three times as much. And just didn’t work with the coffee.

Speaking of coffee, I buy 8 o’clock whole bean french roast that I grind daily. I found out that as soon as coffee is ground it starts to oxidize.

http://blog.roastcoffeeandtea.com/blog/2012/11/20/whole-bean-vs-ground-coffee

And oxidation causes free radicals and that can cause cancer.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1850635/

I filter my tap water to remove as much of the garbage as I can with a gravity unit called a Katadyn filter system.

http://www.katadyn.com/usen/katadyn-products/products/katadynshopconnect/katadyn-water-filters-endurance-series-products/katadyn-drip-ceradyn/

My butter I buy in 1lb. blocks from Sam’s Club. You need to buy unsalted. Not only is it lower in sodium, it is cheaper, and it will make the coffee taste much better. In a pinch, I’ll buy Walmart.

The last ingredient I use is Heavy Whipping Cream. This stuff is expensive where ever you go. The cheapest I have found is Sam’s Club.

After brewing my coffee, I then measure out enough coffee for my cup, allowing for the coconut, butter, and HWC. I use a 8 cup pyrex mixing/measuring cup. I add all the ingredients together and then microwave for 90-120 seconds to really get it hot. (caution, it can boil if too hot). I immediately take it to the hand blender with the metal smoothy attachment on it. (West Bend makes a good, cheap model)

The key to mixing at this point is the froth. You need 2 times higher froth than the coffee level. This completely breaks down the fat into the coffee and makes the delicious blend that we call BP Coffee. I put my coffee in a spill proof cup that stays hot at least 4 hours. As I am drinking an occasional shake helps to keep things mixed up. Enjoy!

Previous Older Entries