tag:blogger.com,1999:blog-71017360093008125872024-03-13T12:44:18.454-04:00Get Fit Katie's Low Carb BlogStraight Talk about Living the Low Carb LifestyleKatehttp://www.blogger.com/profile/07842219743861451533noreply@blogger.comBlogger223125tag:blogger.com,1999:blog-7101736009300812587.post-78048470979456935202019-03-01T10:58:00.002-05:002019-03-01T10:59:49.360-05:00The Obesity Code by Jason Fung, MD: it's working<div class="_5pbx userContent _3576" data-ft="{"tn":"K"}" id="js_3k">
<span style="font-size: large;">I am loving Dr. Jason Fung's book, the Obesity Code. </span><br />
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<span style="font-size: large;">While staying keto, I incorporated some of his dietary recommendations, with great results that I wanted to share. </span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">I was plateaued for more than a month. Now, I've lost 5 lbs in 7 days, my energy is way up, and I can see big changes in my body composition:</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil4v9QIyYBAaoFidsl45cB44j777qWoMX7XZA0IFVRPI5NtGe1dPHWu7BNG8_-rRz_YbwdeBYi6T0-UuKis2_tonsq_FMWTNFPMYOE1crjH_-J_DQ4e5c8QJXdR3QywUD-oOQUmC_DxVcP/s1600/wt.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="523" data-original-width="896" height="233" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil4v9QIyYBAaoFidsl45cB44j777qWoMX7XZA0IFVRPI5NtGe1dPHWu7BNG8_-rRz_YbwdeBYi6T0-UuKis2_tonsq_FMWTNFPMYOE1crjH_-J_DQ4e5c8QJXdR3QywUD-oOQUmC_DxVcP/s400/wt.png" width="400" /></a></div>
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<span style="font-size: large;">Dr. Fung's book is free on Hoopla, which is an app that you can probably get for free through your public library. </span><br />
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<span style="font-size: large;">This is what I did: <span data-ft="{"tn":"K"}"><span class="UFICommentBody _1n4g">(1) cut down on artificial sweetener; (2) tried to eat only 3 meals per day and eliminate snacks as much as possible; (3) reduced my protein to 30% of daily caloric intake and increased fat to 60%; (4) eliminated vegetable oils as much as possible, so basically no processed food; (5) increased dietary fiber to 30-50 grams per day (by eating <a href="https://divaliciousrecipes.com/flaxseed-pumpkin-muffins/" target="_blank">keto flax muffins</a> I made myself); (6) and started drinking 2 tsp of ACV in water each day.</span></span></span><br />
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<span style="font-size: large;"><span data-ft="{"tn":"K"}"><span class="UFICommentBody _1n4g">Here are my notes on the general rules associated with the book:</span></span></span><br />
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Katehttp://www.blogger.com/profile/07842219743861451533noreply@blogger.com0tag:blogger.com,1999:blog-7101736009300812587.post-72588556916837357992019-01-09T14:12:00.001-05:002019-01-09T14:23:17.212-05:00Keto Journey<div dir="ltr"><div dir="ltr"><div dir="ltr">Hi Folks:</div><div dir="ltr"><br></div><div dir="ltr">It has been SEVEN years since I posted on this blog. SEVEN YEARS!</div><div dir="ltr"><br></div><div dir="ltr">A lot has happened during this period. I basically went off of LCHF during my second pregnancy, in 2012. I gained, took some off after I delivered my son in 2013, then put it back on again.</div><div dir="ltr"><br></div><div dir="ltr">By 2014, I had ballooned from 190 lbs up to 230 lbs, and the number was not budging. Around that time, I consulted with a weight loss doctor and ended up having a <a href="http://advancedobesitysurgery.com/sleeve_gastrectomy.htm">vertical sleeve gastrectomy.</a></div><div dir="ltr"><img width="367" height="528" align="right" alt="Sleeve Gastrectomy" src="http://advancedobesitysurgery.com/images/Sleeve_Gastrectomy_Crop.jpg" border="2"><br></div><div dir="ltr">Despite some initial hair loss and the discomfort from the surgery, I had pretty good results. After about a year of consistent losses, I was down a total of 65 lbs and looked and felt the best I had in years. </div><div dir="ltr"><br></div><div dir="ltr">It didn't take long, though, for the pounds to sneak back in. I gained back 10-15 lbs every year after that, mostly during the period between Halloween and New Years. Even though I still have the surgical volume restriction on my dietary intake, that does not mean that I necessarily was restricting calories. In fact, I was not avoiding the holiday treats and sweets, and carby alcoholic beverages, and it showed.</div><div dir="ltr"><br></div><div dir="ltr"><div>I tried Weight Watchers a couple of times, but it did not work for me. I could not stick to the diet, and I was always hungry. Counting points was a constant annoyance. I was low on energy. If I lost a little weight, I would almost immediately gain it (and more) back within weeks. It was frustrating, and I watched my weight continue to fluctuate and trend upwards.</div><div><br></div></div><div>I ended up hitting a new, post-surgery, top weight of 208 lbs in early 2018, and it was horrible. I did not feel good. I did not like the way that I looked. In Spring 2018, I was starting to notice that I was achy and fatigued almost all of the time, with persistent joint pain in several body parts. The toes on my left foot started to go numb. After some medical testing, it was determined that I have low back issues, with nerve involvement, and that I currently suffer from psoriatic arthritis. </div><div><br></div><div>By summer of 2018, I had resolved to make changes in my life. I decided to go back to a low carb diet. I had previously tried keto with success, pre-surgery, though I went off the diet after I became pregnant in 2012. I was avidly engaged in keto by August 2018. </div><div><br></div><div>This time, I have added a fitbit to the mix, I am tracking calories and macros on My Fitness Pal, and I am daily weighing with a smart scale - which tracks not just my daily weights, but also my trends in weight loss and weight gain, and collects data on my exercise, my calorie intake, my sleep patterns, and my hormonal stuff.</div><div><br></div><div>It is now January 2019 and I have been consistently in a ketogenic state for the past five months. My current weight is 190.7 lbs. I have been cleared to start exercising without restrictions, and I am meeting with a physical trainer this Saturday to start individual and group training at a local gym.</div><div><br></div><div>I am excited. I am starting to feel better. I am definitely looking better. I have a long way to go to get to a state of improved physical health, and to reach my goal weight of 165 lbs. </div><div><br></div><div>I am committed to keto. I am committed to exercise, to being healthy, and to making good choices. </div><div><br></div><div>I hope that we can do this together. Stay posted for recipes, tips, updates, and rants!</div><div><br></div><div>Best,</div><div>Kate</div><div><br></div><div><br></div><div dir="ltr"><br></div><div dir="ltr"><br></div><div dir="ltr"><br></div><div dir="ltr"><br></div><div align="left"><br></div></div></div> Katehttp://www.blogger.com/profile/07842219743861451533noreply@blogger.com0tag:blogger.com,1999:blog-7101736009300812587.post-1449543406906304102012-10-15T10:21:00.001-04:002012-10-15T10:21:25.976-04:00Best Voicemail From the Doctor, Ever.<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 12.800000190734863px; line-height: 13.600000381469727px;">The best voicemail from a doctor. Ever. Goes like this:</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 12.800000190734863px; line-height: 13.600000381469727px;" /><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 12.800000190734863px; line-height: 13.600000381469727px;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 12.800000190734863px; line-height: 13.600000381469727px;">"Your test results are perfect, and by the way, do you realize that you are 32 pounds lighter than you were in 2006?" </span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 12.800000190734863px; line-height: 13.600000381469727px;" /><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 12.800000190734863px; line-height: 13.600000381469727px;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 12.800000190734863px; line-height: 13.600000381469727px;">Thanks, and yes, I do. :)</span>Katehttp://www.blogger.com/profile/07842219743861451533noreply@blogger.com0tag:blogger.com,1999:blog-7101736009300812587.post-45184656698333618032012-09-28T16:06:00.006-04:002012-10-02T09:04:10.860-04:00Low Carb Pregnancy<a href="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcQ4GtqF1USo0bmZRYIkiBlC44FSbN_Y1WKNYTygZbXwhojvbFMZ" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcQ4GtqF1USo0bmZRYIkiBlC44FSbN_Y1WKNYTygZbXwhojvbFMZ" /></a><b><span style="font-size: large;">Should you...or shouldn't you?</span></b><br />
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<span style="font-family: inherit;">There is a lot of chit chat on the old world wide web about whether your low carb lifestyle should be abandoned when you get pregnant. When I was pregnant, I remembered wondering whether my dietary choices would have to change as a result of my growing baby bump. There was little information out there. Imagine my surprise when I stumbled on dietary advice on this exact topic from a long-time low carber and registered dietician, certfied diabetes educator, etc., <span style="color: #666666;"><a href="http://www.nmsociety.org/low-carb-dieting.html" target="_blank">Valerie Berkowitz, M.S., R.D., C.D.N., C.D.E.</a></span></span><br />
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<span style="font-family: inherit;">Not only does Ms. Berkowitz have the credentials and experience to give this kind of advice, she practiced this advice when she was pregnant with twins, with excellent results. </span></div>
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<span style="font-family: inherit;">So, I won't keep you in suspense. In her 2002 article, <a href="http://web.archive.org/web/20050305093526/http://atkins.com/Archive/2002/10/25-756904.html" target="_blank">A Mother-to-Be does Atkins</a>, Ms. Berkowitz discussed following the Atkins <a href="http://web.archive.org/web/20050403230429/http://atkins.com/howto/phase4.html" target="_blank">Lifetime Maintenance Plan</a> during her pregnancy. She describes her daily dietary intake as about 100-150 grams of protein, 70-90 grams of carbs, and approximately 1,800-2,000 calories per day. Notably, she gave an example of a typical <a href="http://web.archive.org/web/20050403230429/http://atkins.com/Archive/2002/10/25-756904.html" target="_blank">daily menu </a>during pregnancy, and it appears that she got most of her carbs from fresh, whole fruit and vegetables, not from starchy stuff and refined sugars. </span></div>
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<span style="font-family: inherit;">Are you in the midst of a low carb pregnancy? Want to add a few healthy carbs to your diet? Check out this <a href="http://www.canadianliving.com/health/nutrition/top_25_healthy_fruits_blueberries_apples_cherries_bananas_and_21_more_healthy_picks.php" target="_blank">article</a> about the top 25 healthiest fruits for you to eat, along with a description of their nutritional value and benefits. </span></div>
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<a href="https://mail.google.com/mail/ca/?ui=2&ik=6f3c71f4f9&view=att&th=13a218b00ebcd569&attid=0.1&disp=thd&zw" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="photo.JPG" border="0" src="https://mail.google.com/mail/ca/?ui=2&ik=6f3c71f4f9&view=att&th=13a218b00ebcd569&attid=0.1&disp=thd&zw" /></a><span style="font-family: inherit;"><i><b>What about a smoothie? </b></i></span></div>
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<span style="font-family: inherit;">Combine 1/2 large <a href="http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1846/2" target="_blank">banana</a>, 1/2 <a href="http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1990/2" target="_blank">peach</a>, 1/2 cup of fresh <a href="http://nutritiondata.self.com/facts/fruits-and-fruit-juices/2064/2" target="_blank">strawberries</a>, 1/2 cup of fresh <a href="http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1851/2" target="_blank">blueberries</a>, and 1 container of <a href="http://www.fageusa.com/products/fage-total-classic/" target="_blank">Fage full fat plain yogurt</a>, and blend. Add water and a little Truvia to sweeten if needed. </span><br />
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<span style="font-family: inherit;">You will end up with about 43 grams of net carbs, good protein, probiotics, a ton of dietary fiber, and more micronutrients than I can possible count...</span></div>
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<span style="font-family: inherit;"><b><br /></b></span></div>
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<span style="font-family: inherit;"><b>You know what, make that 2 smoothies, and you've hit your daily carb allowance for pregnancy. Good on you, Mama!</b></span></div>
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Katehttp://www.blogger.com/profile/07842219743861451533noreply@blogger.com0tag:blogger.com,1999:blog-7101736009300812587.post-34789084751702063302012-09-25T16:48:00.000-04:002012-09-25T16:50:27.793-04:00LCHF Creamy Chocolate Coconut Shakes<br />
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LCHF. It stands for Low Carb High Fat. Historically, I have focused on the "Low Carb" portion of this WOE, because that is the most challenging part for me (and for most of us on LCHF) to comply with, as we typically start off with a serious carb addiction. "High Fat", however, often gets shunted to the wayside, either because it seems effortless, or because we think that we are already eating an acceptable level of healthy fats, or because some of us still have the "fat is evil" mindset lurking about upstairs, especially when it comes to saturated fat..<br />
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Dietary fat is not evil. Regular consumption of varied, healthy and good quality fat is good for the body, and delicious. Saturated fat, in particular, is <a href="http://getfitkatie.blogspot.com/2011/04/happy-diversifying-fats-nourishing.html">important for your health</a>.<br />
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So, don't do yourself a disservice and hyperfocus on "Low Carb". Make it your goal, this week, to make sure you get a little more "High Fat" in your diet. <br />
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One delicious way to achieve this goal is to blend up this week-supply of Creamy Chocolate Coconut Shakes and have one serving everyday. Savvy readers may notice that I have repurposed and adjusted my <a href="http://getfitkatie.blogspot.com/2011/09/recipe-lchf-coconut-vanilla-custard-ice.html">Coconut Vanilla Custard Ice Cream recipe</a> to make this shake.<br />
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Here's the recipe:<br />
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<b>LCHF Creamy Chocolate Coconut Shakes (about 6 servings)</b></div>
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<u>Ingredients</u></div>
<span style="text-indent: -0.25in;">3 cans regular unsweetened</span><span style="text-indent: -0.25in;"> </span><a href="http://www.amazon.com/Thai-Kitchen-Pure-Coconut-13-66-Ounce/dp/B000GZSDZI" style="text-indent: -0.25in;">coconut milk</a><span style="text-indent: -0.25in;">;</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;"><br /></span><span style="text-indent: -0.25in;">¼ cup high quality unrefined, organic</span><span style="text-indent: -0.25in;"> </span><a href="http://www.amazon.com/Dr-Bronners-Fresh-Pressed-Coconut-Unrefined/dp/B0052AHU38" style="text-indent: -0.25in;">coconut oil</a><span style="text-indent: -0.25in;"><br /></span><span style="text-indent: -0.25in;">1/3 cup truvia</span><span style="text-indent: -0.25in;"><br /></span><span style="text-indent: -0.25in;">Pinch salt</span><span style="text-indent: -0.25in;"><br /></span><span style="text-indent: -0.25in;">5 large egg yolks</span><span style="text-indent: -0.25in;"><br /></span><span style="text-indent: -0.25in;">4 oz chopped unsweetened chocolate (I use Callebaut)</span><br />
<span style="text-indent: -0.25in;">2 teaspoons good vanilla extract</span><br />
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<u>Directions</u></div>
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<ol><span style="font-family: inherit;">
<li><span style="font-family: inherit;">In a medium saucepan set over medium-low heat, whisk together the coconut milk, coconut oil, truvia, and salt. Bring the mixture just to a boil.</span></li>
<li><span style="font-family: inherit;">While the coconut mixture is heating, whisk the egg yolks until pale and aerated.</span></li>
<li><span style="font-family: inherit;">Once the coconut mixture has come to a slight boil, whisk about 1/3 of the mixture into the yolks.</span></li>
<li><span style="font-family: inherit;">Add another 1/3 of the mixture to the yolks, whisking quickly, then return the combined mixture to the saucepan.</span></li>
<li><span style="font-family: inherit;">Using a wooden spoon, stir the mixture constantly over low heat until it thickens slightly and coats the back of the spoon, about 2-3 minutes. Do not boil or the eggs can coagulate.</span></li>
<li><span style="font-family: inherit;">Place chopped chocolate into a large bowl. </span></li>
<li><span style="font-family: inherit;">Pour the mixture through a fine mesh strainer into the bowl, and let sit for 2 minutes, until chocolate begins to melt. Stir to combine.</span></li>
<li><span style="font-family: inherit;">Cover with plastic wrap, and allow to come to room temperature. Stir in the vanilla extract.</span></li>
<li><span style="font-family: inherit;">At this point, I usually put the shake mix into a tupperware container and refrigerate. It will firm up in the fridge a bit.</span></li>
<li>Then, when I want to make a shake, I will scoop about 6-8 oz of the shake mix into a blender with a couple of ice cubes and blend until frothy. </li>
</span></ol>
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This is a very versatile recipe:</div>
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<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: inherit;">I found that the shake base, straight from the refrigerator, has a delicate mousse consistency that is very nice to eat with a spoon for dessert. </span></div>
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<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: inherit;">A dollop would also be well-placed on top of my </span><a href="http://getfitkatie.blogspot.com/2012/01/lchf-chocolate-cupcakes-with-coconut_26.html" style="font-family: inherit;">LCHF chocolate cupcakes</a>. Just make sure to serve right away, as the shake mix will loosen up at room temperature.</div>
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<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: inherit;">As well, you can heat the shake mix until steamy (don't boil) for a very decadent hot chocolate. </span></div>
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<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: inherit;">Last but not least, you can always throw the cooled shake mix into your ice cream machine (per manufacturer's instructions) and let it go for 20 minutes, to turn it into frozen custard. </span></div>
</span>Katehttp://www.blogger.com/profile/07842219743861451533noreply@blogger.com0tag:blogger.com,1999:blog-7101736009300812587.post-63613833304280306832012-08-24T10:44:00.000-04:002012-08-24T10:55:35.290-04:00Fasting Glucose is Down!<div class="separator" style="clear: both; text-align: center;">
<a href="http://img.medscape.com/fullsize/migrated/editorial/clinupdates/2000/594/tu05.fig4.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="254" src="http://img.medscape.com/fullsize/migrated/editorial/clinupdates/2000/594/tu05.fig4.jpg" width="320" /></a></div>
My fasting glucose was 103 at 6:30 a.m. today! <br />
Hooray! I tested at 2 a.m. (when I woke to use the bathroom), and it was 105.<br />
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What did I do differently? How can I duplicate these results! I am wracking my brain to figure it out!! <br />
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Acupuncture on Monday and Chinese herbs (Rehmannia 6) twice daily. Check.<br />
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Metformin 500 mg in the morning. Check.<br />
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Last night we ate an early dinner (5 - 5:30). Nutritionally, dinner was mostly fat (salty organic butter; homemade pesto) and protein (about 10 oz of shrimp, sauteed in the butter). I also had a serving of sauteed broccoli mixed with the pesto and a few bites of pasta (just a few. don't shoot me.) It was probably about 5 grams of carbs. Check.<br />
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I took the Rehmannia 6 at about 8. Check.<br />
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I had a late night snack at 9. Nutritionally, the snack was basically all protein and fat: about 3-4 ounces of leftover steak cooked in homemade tomato sauce, with a tiny dollop of mayo, all mixed together and eaten cold. (Sounds gross, but totally delicious). Check.<br />
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Metformin at 9:30. Check.<br />
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Also: I am drinking water at night. No alcohol.<br />
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Will keep you all posted!!<br />
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<br />Katehttp://www.blogger.com/profile/07842219743861451533noreply@blogger.com0tag:blogger.com,1999:blog-7101736009300812587.post-1352793055682101682012-08-23T14:15:00.000-04:002012-08-23T14:22:32.804-04:00Tongue Chronicles: Are We All Yin Deficient?<div>
<b><span style="font-family: Arial, Helvetica, sans-serif;">Yin. I didn't even know what that was until a week ago. Now, it's got me thinking. Here's the story.</span></b></div>
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<a href="https://encrypted-tbn2.google.com/images?q=tbn:ANd9GcQmVSd_-785ugmdT4dSzZfmP5TjSf9wUntJqxcGA5Q-RgQfu9pj" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://encrypted-tbn2.google.com/images?q=tbn:ANd9GcQmVSd_-785ugmdT4dSzZfmP5TjSf9wUntJqxcGA5Q-RgQfu9pj" /></span></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;">As many of my dear friends and readers know, I have had endocrine issues for years, starting with obesity at age 9, transforming into gestational diabetes during my first pregnancy in 2007. The saga continued in March 2010, when I was diagnosed as "pre-diabetic" by my MD, following an oral glucose tolerance test and HbA1c. I was put on metformin and monitored, but with no healthy diet changes yet made, my numbers did not change much. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Fast forward to January 2011. I started LCHF, and noticed dramatic improvements to my health and well-being. Among those improvements was a change in my HbA1c and daily blood glucose readings for the better. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Fast forward to the present day, and labs from my last two PCP and endocrinologist appointments have come back with a "normal" HbA1c. I give all of the credit to LCHF. Carb restriction is the way to go, without a doubt. There is no better diet to help control your blood glucose.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">However, for many of us who have a history of metabolic and endocrine disorders (Diabetes, Obesity, PCOS, anyone!?), diet is not enough to get your glucose down to where it needs to be. This has certainly been true for me.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I take blood glucose readings pretty regularly with my glucometer, at home. While adherence to a LCHF diet has improved my glucose readings tremendously throughout the day, I am still getting high glucose readings in the morning. This is frustrating and confusing, because I fast during the night when I sleep, and so why in the heck would my fasting glucose at 7 a.m. be the highest of the day??!! </span></div>
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<span style="color: #414141; font-family: Arial, Helvetica, sans-serif; line-height: 20px;">I tinkered around with the timing of dinner, and found that earlier dining and no snacks aftert 7 p.m. helped to get my fasting glucose down from 139 to 117, on average. That's still too high for me. I am a young woman who is interested in having more children, and the American College of Obstetrics recommends that fasting glucose be below 100. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">There are a lot of theories, including the <a href="http://www.dlife.com/diabetes/blood_sugar_management/garnero_0106">Dawn phenomenon and the Somogyi effect,</a> to help explain why fasting blood glucose is so high in some people. The Dawn phenomenon essentially posits that <span style="color: #414141; line-height: 20px;">counterregulatory hormones (growth hormone, cortisol and catecholamines) cause the glucose level to rise overnight. For people with diabetes who do not have enough circulating insulin to keep this increase of glucose under control, the end result is a high glucose reading in the morning. The Somogyi effect can be called "rebound hyperglycemia", and essentially posits that diabetics become hypoglycemic during the overnight period, and the body seeks to protect itself by releasing hormones that create glucose, in response to dangerously low levels of blood glucose. One way to determine if either of these things are happening to you is to test your blood glucose at 2 a.m.! That sound great! Not.</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #414141; line-height: 20px;">So, I drew this con</span><span style="color: #414141; line-height: 20px;">clusion: fixing my diet is not enough to get my blood glucose completely in control. There is more going on than meets the eye, and it has everything to do with unresolved hormonal issues. </span></span></div>
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<span style="color: #414141; font-family: Arial, Helvetica, sans-serif; line-height: 20px;">I have made an appointment with my endocrinologist, and will see him tomorrow. He will undoubtedly prescribe me some form of long-acting insulin to take before bed, to keep me low for the morning. I can do this. I have done it before. I will do it now, if need be.</span><br />
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<a href="https://blogger.googleusercontent.com/img/proxy/AVvXsEgjx4OFwxN2U-RHF7SiOe4mEstqRmPzRuH2pFqiOEz0bhNPQf6gUm6noks-voPKidWon5evF9ss0EbII1aUs9JrkYES4omskOituRmyBlBBfgEduEwmgBKXA-urbI6cExzGoC98cSLzaiIDqYA0IO6qFMg0QCScop85cEVf=" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="image" border="0" src="http://www.massagetoday.com/content/images/esher1_1_4268.gif" style="cursor: move;" /></a><a href="http://www.massagetoday.com/content/images/esher1_1_4268.gif" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"></span></a><span style="color: #414141; font-family: Arial, Helvetica, sans-serif; line-height: 20px;">I ALSO started seeing an acupuncturist (is that the right word?), for the first time, last Monday. He took one look at my tongue and diagnosed me with a chronic yin deficiency. Apparently, I have a cracked tongue (not a split tongue, thank you very much), and TCM (Traditional Chinese Medicine) dictates that a cracked tongue indicates yin deficiency, you know. Here are some creepy <a href="http://www.giovanni-maciocia.com/tonguegallery/default.html">photos </a>of yin-deficient tongues for your enjoyment. </span><br />
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<span style="color: #414141; font-family: Arial, Helvetica, sans-serif; line-height: 20px;">Here are some of the apparent symptoms of <a href="http://www.massagetoday.com/archives/2002/09/07.html">yin deficiency</a>:</span><span style="color: #414141; font-family: Arial, Helvetica, sans-serif; line-height: 20px;"></span><br />
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<li><span style="background-color: white; line-height: 15.981481552124023px;"><span style="font-family: Arial, Helvetica, sans-serif;">Afternoon mild fever</span></span></li>
<li><span style="background-color: white; line-height: 15.981481552124023px;"><span style="font-family: Arial, Helvetica, sans-serif;">Night sweating</span></span></li>
<li><span style="background-color: white; line-height: 15.981481552124023px;"><span style="font-family: Arial, Helvetica, sans-serif;">Five Centers Heat</span></span></li>
<li><span style="background-color: white; line-height: 15.981481552124023px;"><span style="font-family: Arial, Helvetica, sans-serif;">Scanty, dark urine</span></span></li>
<li><span style="background-color: white; line-height: 15.981481552124023px;"><span style="font-family: Arial, Helvetica, sans-serif;">Dry stools, no pain</span></span></li>
<li><span style="background-color: white; line-height: 15.981481552124023px;"><span style="font-family: Arial, Helvetica, sans-serif;">Thirsty, with no desire to drink, or just in small sips</span></span></li>
<li><span style="background-color: white; line-height: 15.981481552124023px;"><span style="font-family: Arial, Helvetica, sans-serif;">Dry mouth and throat at night</span></span></li>
<li><span style="background-color: white; line-height: 15.981481552124023px;"><span style="font-family: Arial, Helvetica, sans-serif;">Mentally restless but tired, vague anxiety, fidgety</span></span></li>
<li><span style="background-color: white; line-height: 15.981481552124023px;"><span style="font-family: Arial, Helvetica, sans-serif;">Defensive</span></span></li>
<li><span style="background-color: white; line-height: 15.981481552124023px;"><span style="font-family: Arial, Helvetica, sans-serif;">Frequent waking during night</span></span></li>
<li><span style="background-color: white; line-height: 15.981481552124023px;"><span style="font-family: Arial, Helvetica, sans-serif;">Red line inside eyelid</span></span></li>
<li><span style="background-color: white; line-height: 15.981481552124023px;"><span style="font-family: Arial, Helvetica, sans-serif;">Mild red, painless spots</span></span></li>
<li><span style="background-color: white; line-height: 15.981481552124023px;"><span style="font-family: Arial, Helvetica, sans-serif;">Overextended</span></span></li>
<li><span style="line-height: 15.962963104248047px;"><span style="font-family: Arial, Helvetica, sans-serif;">Red cheeks;</span></span></li>
<li><span style="line-height: 15.962963104248047px;"><span style="font-family: Arial, Helvetica, sans-serif;">Tongue is red with little coating, peeled, and possibly cracked</span></span></li>
<li><span style="line-height: 15.962963104248047px;"><span style="font-family: Arial, Helvetica, sans-serif;">Rapid pulse.</span></span></li>
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<span style="color: #414141; font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 20px;">I have several of these symptoms. Interestingly enough, I happen to have mild, red, painless spots - my dermatologist calls them <a href="https://www.google.com/url?url=http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001825/&rct=j&sa=X&ei=2nE2UKq5MoK16AHs9IHADw&ved=0CCsQ4xIwAA&q=guttate+psoriasis&usg=AFQjCNEcWwNmc8T77GuWt5CuiTkvH7mB8Q">guttate psoriasis</a>. </span></span><br />
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<tr><td style="text-align: center;"><a href="https://encrypted-tbn3.google.com/images?q=tbn:ANd9GcSksMsz1foH7ecKpADdb1QPgbB-oODH3qu5YW4Zn60n3rTDMBTwpw" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://encrypted-tbn3.google.com/images?q=tbn:ANd9GcSksMsz1foH7ecKpADdb1QPgbB-oODH3qu5YW4Zn60n3rTDMBTwpw" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This is Rehmannia. <br />
Pretty, but unpalatable.</td></tr>
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<span style="color: #414141; font-family: Arial, Helvetica, sans-serif; line-height: 20px;">So, the acupuncturist is treating my yin deficiency with acupuncture (which doesn't hurt) and vile Chinese herbs. "Herbs" is a very benign word, and cannot begin to conjure up how disgusting the prescription really is. Called "<a href="http://www.itmonline.org/arts/rehm6.htm">Rehmannia 6</a>", though they typically carry this in capsule form, the office was out this week, and I had to take the powdered version, ten tiny spoonfuls each day. It is like eating lemon-scented sand. Just as gross as you can imagine. There is literally no way to prevent myself from gagging. Ugh. </span></div>
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<span style="color: #414141; line-height: 20px;"><span style="font-family: Arial, Helvetica, sans-serif;">But, how do I feel? </span></span></div>
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<span style="color: #414141; font-family: Arial, Helvetica, sans-serif; line-height: 20px;">The answer: Pretty good. </span><br />
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<span style="color: #414141; font-family: Arial, Helvetica, sans-serif; line-height: 20px;">This Chinese medical treatment is definitely having a diuretic effect on me, which is good because I was feeling kind of bloated. I feel less thirsty, and my water output is up. My fasting glucose readings haven't changed much, though I did just have a 114 reading on Wednesday, which is the lowest I've seen in a while. </span></div>
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<span style="color: #414141; font-family: Arial, Helvetica, sans-serif; line-height: 20px;">Here's the skinny on TCM: for those of us who are used to Western medicine, TCM sounds a little crazy. Yin is substance, yang is energy. Yin is damp, yang is hot. I need more yin-derived dampness to tamp down my normal levels of hot yang... Odd, and a little dirty? Just me? Okay.</span></div>
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<span style="color: #414141; font-family: Arial, Helvetica, sans-serif; line-height: 20px;">Sound a little wacky to you? Think again. </span></div>
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<span style="color: #414141; font-family: Arial, Helvetica, sans-serif; line-height: 20px;">Check out this 2003 <a href="http://endo.endojournals.org/content/144/9/3749.full.pdf+html">article </a>from the journal Endocrinology (link is to the full free .pdf version). On page 3752, there is a diagram which depicts leptin and ghrelin as yin and yang, respectively. When in balance, yin/leptin and yang/ghrelin "maintain an appropriate and tight regulation of body weight and food intake". When out of balance, obesity, anorexia and <a href="http://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&cad=rja&ved=0CC4QFjAA&url=http%3A%2F%2Fen.wikipedia.org%2Fwiki%2FCachexia&ei=QWw2UNK6CamP6gHg4YHIBg&usg=AFQjCNHmmz190AQerCaoEw21EZYANmjhcw">cachexia</a> result. </span><br />
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<span style="color: #414141; font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 20px;">I'm giving TCM a chance. What about you?</span></span><br />
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<span style="color: #414141; font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 20px;">I'm pretty sure that I'm not going to post pictures of my tongue. Let's keep it classy, world wide web!</span></span></div>
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<b>Check out this recent article in <a href="http://newsfeed.time.com/2012/06/21/plus-size-friendly-gym-bans-skinny-people/">Time</a> about a gym that has banned skinny people from exercising there. I read about this phenomenon in a <a href="http://www.fitday.com/fitness-articles/fitness/are-plus-sized-only-gyms-right-for-you.html?utm_medium=Email&utm_source=ExactTarget&utm_campaign=">Fitday</a> article, where the question was asked, would such a thing be helpful or harmful. I "weighed" in.</b></div>
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<u>Here's my gut reaction:</u></div>
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It is a stupid idea. What happens when that woman who is 50 pounds overweight loses her 50 pounds? Will she be kicked out on her now-slender keister? </div>
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No gym can sustain its existing clientele if the clientele's achievement of their health and fitness goals will mean that they are no longer welcome at the gym, either expressly or impliedly. </div>
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It is a gimmick. I suspect that these gyms are banking on the presumption that these overweight women will never reach their weight goals. Now, that's a gym you can trust. That's a promise of success you can believe in. Not.</div>
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I am a woman who is carrying 50 extra pounds. I go to a gym that is very inclusive. I started going about 30 pounds ago. Fat, thin, old, young, male, female - it doesn't matter. Am I intimidated sometimes because I am not as athletic as some of the other people in my gym? Certainly. I am the kind of person who trips walking up the stairs. But that's my issue, and I have to deal with it. I am fat, and I am working on it, as evidenced by the fact that I am at the gym in the first place, sweating and panting. I am not ashamed to be there. </div>
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When I started, I would go to the gym first thing in the morning, to get the hang of working out before the gym got too busy. I go now whenever I want to.</div>
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If you are big, and you want to go to a gym, enroll in one that you can afford and that will provide you with the resources that you need. Meet the people who run the gym before you sign up, and if they treat you poorly, don't sign up. Hold your head up and be proud, because you are trying. That is half the battle. If you try long enough, you just might be surprised at the results. Just do it.</div>
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<u>What do you think?</u> </div>
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I am not trying to be harsh, here. I'm guessing that there are a significant number of obese people out there who would be comforted by a segregated gym. It's just that segregation rubs me the wrong way. </div>
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If you are an obese person, you are probably a very tough and strong person, because you have dealt with years of discrimination due to the extra weight you carry. We both know that it is not easy being fat. In our culture, FAT = LAZY and UNDISCIPLINED. I've been there. It is heart-breaking. </div>
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Guess what? It is not true. If you are reading this blog, it means that you care enough to want to make a change in your health. Exercising, no matter whether inside or outside of a gym, means that you are not lazy and undisciplined. Watching what you eat means that you are not lazy and undisciplined. Be proud of yourself for giving good health a try. Remember that those thin people have probably never had to walk a day in shoes like yours. </div>
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Face the world with your head held high. You belong no matter where you go. Most of the thin or athletic people you would see in the gym aren't even thinking about you. If they knew you, they would be proud of you for trying. <span style="background-color: white;">They may not care whether you succeed, but t</span><span style="background-color: white; font-size: 14px; line-height: 21px;">hey don't want you to fail.</span></div>
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<span style="background-color: white; font-size: 14px; line-height: 21px;">Don't let fear motivate you. Don't let it become just one more excuse for why you shouldn't help yourself. </span></div>
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<span style="background-color: white; font-size: 14px; line-height: 21px;">Do go and see your doctor before you begin a new fitness or diet regimen, and get their input. You may need some extra help or oversight at first, and they can advise you of that. </span></div>Katehttp://www.blogger.com/profile/07842219743861451533noreply@blogger.com0tag:blogger.com,1999:blog-7101736009300812587.post-58470229282809744372012-07-12T14:41:00.002-04:002012-07-12T14:41:11.511-04:00LCHF Recipe: Philly Cheese Steak Lettuce Wraps<div class="mobile-photo">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGtwy7BmXdVpJNeyuVx1JidJnQ6brPQJSUaVqG1KiqMYcAYOKA7ki3OmGj8b8LmUEpSMp9Tb-MTNUvpkFUftOSof2O9cXHFcG45wNmpyVOmcvfG4eOjKks3_iPQxmXNw6p4_IOwDAsWX4Y/s1600/photo-783478.JPG" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Georgia, 'Times New Roman', serif;"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5764325363861917698" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGtwy7BmXdVpJNeyuVx1JidJnQ6brPQJSUaVqG1KiqMYcAYOKA7ki3OmGj8b8LmUEpSMp9Tb-MTNUvpkFUftOSof2O9cXHFcG45wNmpyVOmcvfG4eOjKks3_iPQxmXNw6p4_IOwDAsWX4Y/s320/photo-783478.JPG" /></span></a><span style="font-family: Georgia, 'Times New Roman', serif;"><b>I am enamored of lettuce wraps. </b> They completely rock. I had my first one at California Pizza Kitchen - thai chicken and shrimp. Yum. Since then, I've been completely hooked.</span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;">Here's the basic technique: you saute finely chopped veggies, meat and then add some kind of sauce to bind the mixture into a not-too-drippy filling. You then scoop the filling into an iceberg lettuce leaf. Hold it like a wrap sandwich, and eat it. I've done this with a bunch of flavors, including my own take on Asian chicken (very close to CPK's version), and traditional taco meat with toppings. </span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;">Last night, we used the lettuce wrap technique to help us finish about 8 oz of left over rib eye steak from Monday's dinner. It was so good, I took a picture (it tasted better than it looked, but you could pretty this up with some chopped scallions or something). </span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;">Now, I'm sharing it with you. </span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;">Here's how the recipe goes. It will serve 2-4 people, depending on how hungry they are. It would also be a phenomenal filling for stuffed mushrooms, if you are having people over.</span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;"><u>Ingredients</u>:</span></div>
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<li><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">2 tbsp butter</span></li>
<li><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">1/2 yellow onion, diced</span></li>
<li><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">1/2 red pepper, diced</span></li>
<li><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">1/2 cup mushrooms, diced</span></li>
<li><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">salt and pepper to taste</span></li>
<li><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">2 garlic cloves, finely minced</span></li>
<li><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">8 oz left over rib eye steak, chopped</span></li>
<li><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">1 tbsp mayonnaise</span></li>
<li><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">1 tbsp sour cream</span></li>
<li><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">1/2 cup shredded cheddar cheese</span></li>
<li><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">1 head of iceberg lettuce, lettuce cups carefully removed</span></li>
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<span style="font-family: Georgia, 'Times New Roman', serif;"><u>Directions</u>: </span></div>
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<li><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">In a large skillet, melt butter over medium-high heat. Add veggies, sprinkle with salt and cook, without browning too much, until veggies are soft and aromatic.</span></li>
<li><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">Add chopped steak to the skillet, and stir to combine. Continue to cook until the beef is heated up. </span></li>
<li><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">Turn off the heat. Add the mayonnaise, sour cream, and shredded cheese, and stir until thoroughly combined and cheese is melted and well incorporated into mixture.</span></li>
<li><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">Serve immediately in lettuce cups. Delicious!</span></li>
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<br /></div>Katehttp://www.blogger.com/profile/07842219743861451533noreply@blogger.com0tag:blogger.com,1999:blog-7101736009300812587.post-23922315223040225532012-07-02T13:28:00.001-04:002012-07-02T13:28:35.439-04:00Your Unique DNA Signature<div>
<a href="http://upload.wikimedia.org/wikipedia/commons/thumb/9/9f/GEO_Globe.jpg/220px-GEO_Globe.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><img border="0" src="http://upload.wikimedia.org/wikipedia/commons/thumb/9/9f/GEO_Globe.jpg/220px-GEO_Globe.jpg" style="background-color: white;" /></span></a><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Today, on <a href="http://www.livingsocial.com/deals/392756-dna-self-discovery-kit?deal_share=22129900&ref=email-jp&rpi=68301922">Living Social</a>, you can buy a <a href="http://www.livingsocial.com/deals/392756-dna-self-discovery-kit?deal_share=22129900&ref=email-jp&rpi=68301922">deal</a> for a <a href="http://www.livingsocial.com/deals/392756-dna-self-discovery-kit?deal_share=22129900&ref=email-jp&rpi=68301922">"DNA Self Discovery Kit"</a> from ConnectMyDNA for $29, which will<span style="background-color: white; color: #3a3b3d; line-height: 18px; text-align: left;"> compare your genetic markers with living population groups around the globe. It is cool, cool stuff, and can give you some insight into where your predecessors came from. </span></span></div>
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<span style="background-color: white; color: #3a3b3d; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px; text-align: left;">Why is DNA Self Discovery relevant to you, and what are <a href="http://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&ved=0CFoQFjAA&url=http%3A%2F%2Fen.wikipedia.org%2Fwiki%2FHaplogroup&ei=TtfxT7r8M6mJ6gHX8_WJBg&usg=AFQjCNG3K6GENnsrVw4k3JWqQFqHoZKdYA">haplogroups </a>and <a href="http://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&ved=0CFEQFjAA&url=http%3A%2F%2Fen.wikipedia.org%2Fwiki%2FHaplotype&ei=YNfxT9PrFcHI6wHk95GRBg&usg=AFQjCNG4qJLhlrNUPvX2y2D9WSEvZNGZtw">haplotypes</a>? Check out these links for more information:</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span style="background-color: white; color: #3a3b3d; line-height: 18px; text-align: left;">First, there have been a number of scientific studies which have investigated the relationship with certain haplogroups and type 2 diabetes, insulin resistance and insulin sensitivity (check the Google results </span><a href="https://www.google.com/#hl=en&gs_nf=1&gs_mss=haplogrous%20type%202%20diabetes&tok=-EXA4zV4MDJM0IhdXN-0rQ&pq=haplogrounds%20type%202%20diabetes&cp=10&gs_id=3v&xhr=t&q=haplogroups+type+2+diabetes&pf=p&sclient=psy-ab&oq=haplogroups+type+2+diabetes&gs_l=&pbx=1&bav=on.2,or.r_gc.r_pw.r_qf.,cf.osb&fp=b4c92a2d29177826&biw=1280&bih=901">here</a>). <b>Note</b>: this <a href="http://www.livingsocial.com/deals/392756-dna-self-discovery-kit?deal_share=22129900&ref=email-jp&rpi=68301922">test </a>does not promise to give you results that you can take to the doctor!</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Second, there is discussion in the primal/paleo community regarding whether you should eat primal/paleo according to your haplogroup, i.e., eating as if you were a paleolithic European because your <a href="https://www.google.com/url?q=http://www.marksdailyapple.com/fruit-fructose-availability-seasons/&sa=U&ei=aNbxT_ukKebV0QHCyu36Ag&ved=0CAUQFjAA&client=internal-uds-cse&usg=AFQjCNGQ1LOk6K5kdofDszql_pZQvoMcvA">haplotype demonstrates that your people were from Europe</a>, as opposed to eating foods that may have been available to paleolithic populations in Africa or Asia 40K years ago, because your haplotype demonstrates that your people were from Africa. </span><br />
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Something to think about! For $29, why not give it a whirl?</span></div>Katehttp://www.blogger.com/profile/07842219743861451533noreply@blogger.com0tag:blogger.com,1999:blog-7101736009300812587.post-88395660712785128952012-06-29T19:09:00.000-04:002012-07-02T13:29:37.971-04:00Ridiculously Good LCHF Brownies<div style="background-color: white; color: #222222; letter-spacing: 1px; line-height: 14px; text-align: justify;">
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span style="background-color: white;">These fantastic brownies were adapted from the Cooks Illustrated </span><a href="http://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=2&ved=0CFkQFjAB&url=http%3A%2F%2Fwww.cooksillustrated.com%2Frecipes%2Fdetail.asp%3Fdocid%3D6363&ei=h6jsT6OWNMb66QHzl4iyBQ&usg=AFQjCNHlxoI6auz-6chJKKbLC9AHfdVRmQ" target="_blank">recipe</a><span style="background-color: white;"> for "classic brownies". Notably, Cooks Illustrated does not see fit to print this recipe <i>gratis</i>, so you will just have to </span><a href="https://www.google.com/#hl=en&sclient=psy-ab&q=cooks+illustrated+classic+brownies&oq=cooks+illustrated+classic+brownies&gs_l=hp.3..0l2j0i8i30.1983.9157.0.9309.36.22.1.13.14.1.288.3706.0j15j6.21.0...0.0.Ru8RRCxb1vc&pbx=1&bav=on.2,or.r_gc.r_pw.r_qf.,cf.osb&fp=b4c92a2d29177826&biw=1280&bih=901" target="_blank">google</a><span style="background-color: white;"> it yourself and consider whether you will check out one of the several blogs that have reproduced the recipe for your gustatory pleasure.</span></span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">This is what I changed from the <a href="http://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=2&ved=0CFkQFjAB&url=http%3A%2F%2Fwww.cooksillustrated.com%2Frecipes%2Fdetail.asp%3Fdocid%3D6363&ei=h6jsT6OWNMb66QHzl4iyBQ&usg=AFQjCNHlxoI6auz-6chJKKbLC9AHfdVRmQ" target="_blank">original</a>: I omitted the nuts. I substituted 1 1/4 cups of cake flour with a scant 3/4 cup of coconut flour. I substituted 2 1/4 cups of sugar with 1 cup of <a href="http://www.splenda.com/products/brown-sugar-blend/" target="_blank">Splenda brown sugar blend</a>. I will also specify that the chocolate I used was Callebaut unsweetened chocolate, which I bought in a 1 lb brick from Whole Foods. I also prefer to make brownies in an 8x8 pan instead of a 13x9 pan, so my timing is calibrated a bit differently to account for that change.</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>Ingredients</u>:</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Scant 3/4 cup coconut flour<br />
1/2 teaspoon salt<br />
3/4 teaspoon baking powder<br />
6 ounces Callebaut unsweetened chocolate , chopped fine<br />
12 tablespoons (1 1/2 sticks) unsalted butter, cut into six 1-inch pieces<br />
1 cup of Splenda brown sugar blend<br />
4 large eggs<br />
1 tablespoon vanilla extract</span></div>
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<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Adjust oven rack to middle position; heat oven to 325 degrees. Line an 8x8 baking dish with foil and butter the foil. </span></li>
<li><span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Whisk to combine coconut flour, salt, and baking powder in medium bowl; set aside.</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> Melt chocolate and butter in large heatproof bowl set over saucepan of almost-simmering water, stirring occasionally, until smooth. </span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">When chocolate mixture is completely smooth, remove bowl from saucepan and gradually whisk in sugar. </span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Add eggs on at a time to chocolate mixture, whisking after each addition until thoroughly combined, then whisk in vanilla. </span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Add the coconut flour mixture to the chocolate mixture in three additions, folding with rubber spatula until batter is completely smooth and homogeneous.</span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Transfer batter to prepared pan; using spatula, spread batter into corners of pan and smooth surface. Bake until toothpick or wooden skewer inserted into center of brownies comes out with few moist crumbs attached, 40-45 minutes, depending on your oven (check at 35 minutes and every 5 minutes thereafter). </span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Cool on wire rack to room temperature, then cut and serve.</span></li>
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<span style="color: #222222;"><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; letter-spacing: 1px; line-height: 14px;">Delicious! </span></span></div>Katehttp://www.blogger.com/profile/07842219743861451533noreply@blogger.com0tag:blogger.com,1999:blog-7101736009300812587.post-76688929181669778742012-06-28T10:29:00.001-04:002012-06-28T10:29:08.182-04:00Amusing Bacon Humor<div class="mobile-photo">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_LeIL7jRbOVQ8lEcGZnjF4N-6-cGZN8jkwgz-D5IOJfOg7oeBeX_nNruJAEAy9FdiE3PGRUCiwIENrlrlxoSOVbkspIi8t4whoZJcyoUAR3CtNDEM4LTAdb93_KoSrkETglhzH_OU26We/s1600/eat+that+bacon-749387.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5759093945795685938" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_LeIL7jRbOVQ8lEcGZnjF4N-6-cGZN8jkwgz-D5IOJfOg7oeBeX_nNruJAEAy9FdiE3PGRUCiwIENrlrlxoSOVbkspIi8t4whoZJcyoUAR3CtNDEM4LTAdb93_KoSrkETglhzH_OU26We/s320/eat+that+bacon-749387.jpg" /></a></div>Katehttp://www.blogger.com/profile/07842219743861451533noreply@blogger.com0tag:blogger.com,1999:blog-7101736009300812587.post-76851198905256791442012-06-28T09:57:00.000-04:002012-06-28T10:05:14.747-04:00To the gym for "skinny jeans"!<div class="mobile-photo" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
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<tr><td class="tr-caption" style="text-align: center;"><em>One level of Dante's inferno?</em></td></tr>
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I got up at 6 this morning, was at the gym by 6:20, and did the 30-minute exercise circuit (like they have at Curves) until about 7. Then, I showered at the gym, blow-dried my hair there, went home, got dressed, and drove to work. I got into the office at 8:20. In my book, that's a pretty good morning!</div>
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Why am I motivated to kick a little tush? </div>
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<strong>Answer</strong>: I have a wedding to go to on August 4th. It is at the Ritz Carlton. </div>
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I have a gown that I bought for an event in 1997. This gown is gorgeous and has been worn by me exactly once. It is a fitted black sheath with a halter neck and a deep slit up the leg. The gown is classic and though I've been out to the shops to see if I can find something, there is nothing to beat this gown. Every fiber of my being wants to wear this gown. <br />
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<strong>Do you remember</strong> the <a href="http://getfitkatie.blogspot.com/2011/04/protein-power-and-skinny-jeans-measure.html" target="_blank">"skinny jeans" measure of success post</a>? Well, this gown is my new "skinny jeans" and I am on my way. (The old "skinny jeans" got to be so baggy and saggy that I donated them to Goodwill last September).</div>
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<strong>The problem</strong>: the gown doesn't fit. Oh, I can get it on, but it is too snug, and the zip doesn't zip all the way up the back, and it is just not hot. Yet. I am guessing that I have about 10 pounds to go before it looks good on me, and about 15 before it could be considered comfortable. </div>
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<strong>The solution</strong>: kicking my own ass. I recently watched a documentary on paleolithic man, and how it is believed that they survived the bottleneck that killed off all of our human like competitors who were not homo sapiens. The thought is that they ate meat, worked hard to catch their meat in the mid-day, feasted at night, then did the whole thing again the next day. Essentially, they exercised earlier in the day, and ate more at night. I have been doing the opposite of this: eating more in the mornings, going to the gym at night. <br />
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I can't exercise at mid-day. Nope, I have to work. </div>
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So, I've decided to give exercising in the morning a try, and to hydrate copiously and eat sparingly after that until dinner, where I feast on good things. Meaty, vegetable-ey things. That's the plan anyway. </div>
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<strong>The complication</strong>: I hate mornings? Yesterday, that would have been a ringing, affirmative, declaration. Today, though, there is some hope that I may be a morning person. I won't confirm or deny it yet, but, so far...</div>
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<strong>I feel good</strong>. I woke up naturally at 6. It wasn't a struggle. There was no alarm to scare the living crap out of me - ahem - to wake me. I was up, turned to the hubby for a snuggle, and was told, kindly, that he had another hour left to sleep so could I please go back to sleep or something. Not today. I got up, dressed myself, and hauled off to gym.</div>
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And I feel good now. I have energy. There have been no yawns at all this morning. Maybe I felt some endorphins this morning on the drive to work? Not sure what that feels like, but it could explain the positive energy that led me to roll down the windows, amp up the U2, and rock out like a super freak during morning traffic. I was happy. I am pretty sure that I made a bunch of my fellow commuters laugh this morning with my antics. I <u>am</u> happy and awake.</div>
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<strong>Can I keep this up?</strong> Who knows. I am working on it though!</div>Katehttp://www.blogger.com/profile/07842219743861451533noreply@blogger.com0tag:blogger.com,1999:blog-7101736009300812587.post-81977593061330668602012-06-26T16:37:00.001-04:002012-06-26T16:45:45.910-04:00Fat-splosion: Thoughts on Fasting and Eating Fat<div>
I get a lot of emails from readers who stumble upon my <a href="http://getfitkatie.blogspot.com/2011/06/modified-fat-fast-1000-calday-of.html">Fat Fast</a> post, and ask me how it went, and what the results were. It happens often enough that I thought I would revisit the Fat Fast for you, and give you a brief redux on my experience with fasting, and with this WOE, in general. Take from it what you will.<br />
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Here goes: </div>
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The Fat Fast (which is a term of art courtesy of Dr. Atkins himself, so don't give me flak, you fasting purists, because I know what <em>you</em> mean by fasting and that's not what we're talking about here) completely sucked. I wouldn't do it again. <a href="http://getfitkatie.blogspot.com/2011/06/fat-fast-is-canceled-critique.html">This</a> is what I wrote at the time. I stand by it. I hate calorie restriction. I'd rather not eat than count out macadamia nuts, one by one, and cry when I reach the daily dose, whose small handful I can consume in its entirety in 2.1 seconds flat.</div>
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If I was going to try fat fasting again, I would try it without calorie restriction for 24 hours, i.e., just eat 80% or more of my calories from fat, and the rest from protein, for 1 day. I wouldn't count calories because counting calories blows and that is why I do low carb. I would just eat macadamia nuts, guacamole, bacon, and other (healthy, organic) saturated fatty delights to satisfaction but not fullness, being aware, at all times, that I could have as much as I wanted (read: brain games). I would make chocolate whipped cream with faux sugar and cocoa powder and enjoy, enjoy, enjoy. I would change the name from <strong>"Fat Fast" to "Fat-splosion"</strong> because then I wouldn't feel like I was depriving myself.</div>
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But that is not going to happen anytime soon. Here's why:<br />
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For some reason, I have an easier time with a true fast - nothing but water - using the IF 24 on / 24 off method that I described and obsessed over <a href="http://getfitkatie.blogspot.com/2011/06/intermittent-fasting.html">here</a>, <a href="http://getfitkatie.blogspot.com/2011/06/intermittent-fasting-experiment-24-on.html">here</a>, <a href="http://getfitkatie.blogspot.com/2011/06/intermittent-fasting-experiment-day-2.html">here</a>, <a href="http://getfitkatie.blogspot.com/2011/06/intermittent-fasting-day-4-update-fast.html">here</a>, and <a href="http://getfitkatie.blogspot.com/2011/06/intermittent-fasting-helps-psoriasis.html">here</a> back in June 2011. I really felt that I had near-complete relief of my psoriasis symptoms after a week of intermittent fasting, and unbeknownst to me (at the time), I conceived a child after several months of apparent infertility. There were other positive effects that I observed and recounted <a href="http://getfitkatie.blogspot.com/2011/06/intermittent-fasting-helps-psoriasis.html">for your reading pleasure</a>. <br />
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However, both methods of fasting were difficult and required a level of dedication that was challenging - for me - to maintain and <em>revisit</em>. That's the key. As for me, I will admit that while I was able to do IF for a full week and had great results, it has been a full year and I have not done that same 24 on / 24 off IF since. <br />
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Instead, these days, when I've over-indulged in the forbidden stuff (and this does happen regularly in this season of preschool birthday parties, graduations and weddings), I don't beat myself up about it. <br />
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I do these three things:<br />
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<li>I eat well, meaning that I focus on eating lots of good, whole, primal, low carb stuff for lunch and dinner, laying off the dairy, legumes, and alcohol; </li>
<li>I don't eat between dinner and lunch, fasting from 7 at night to noon the next day (about 17 hours without eating); and, </li>
<li>I drink a ton of ice cold water that I often flavor with lemon, or I make and enjoy decaf iced tea, which I constantly sip.</li>
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I am no great low carb success, and no expert on fasting. </div>
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I'm just a real girl who has lost 40 pounds by eating low carb, <a href="http://%3cbreak%3e/" target="_blank">by making no excuses for my bad behavior, and by forgiving myself when I step out of line</a>. I try hard to make good choices 80% of the time, just as <a href="http://www.marksdailyapple.com/">Mark Sisson</a> advises. <br />
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Despite more than a full year of difficult personal challenges, I have maintained my lowest weight - 196 - with little effort and only a few, temporary fluctuations upwards when I've been quite naughty or it is that time (you know... of the month). I am getting to that place where life appears to be settled, and I am beginning to feel that I am ready to jump back on the horse, and attack the next 40 pounds like nobody's business. <br />
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</div>Katehttp://www.blogger.com/profile/07842219743861451533noreply@blogger.com0tag:blogger.com,1999:blog-7101736009300812587.post-12916553257729408352012-06-26T15:34:00.000-04:002012-06-26T15:37:25.248-04:00Guest Post: Using Exercise to Manage the Stress of Cancer<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Arial;"><em><strong><span style="font-size: medium;">Thanks to David Hass for preparing this guest post on using exercise to manage the stress of cancer. </span></strong></em></span><span style="font-family: Arial;"><em><strong><span style="font-size: medium;">David can be reached via </span></strong><a href="mailto:davdhaas@gmail.com"><strong><span style="font-size: medium;">email</span></strong></a><strong><span style="font-size: medium;">, and check out David's blog, </span></strong><a href="http://www.mesothelioma.com/blog/authors/david/" target="_blank"><strong><span style="font-size: medium;">here</span></strong></a><strong><span style="font-size: medium;">.</span></strong></em></span></div>
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<span style="font-family: Arial; font-size: large;"><strong><u>Using Exercise to Manage the Stress of Cancer</u></strong></span></div>
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<span style="font-family: Arial; font-size: 11.5pt;">Whether you've recently been diagnosed with cancer or are going through treatments, stress plays a major role in your life. Even cancer survivors will experience a variety of stressors in their day-to-day activities. While stress itself is unavoidable, how you react to those negative situations can improve your cancer symptoms and side effects or make them worse. </span><span style="font-family: Times; font-size: 13.5pt;"><br /></span><b><i><span style="font-family: Arial; font-size: 11.5pt;">Cortisol and Stress</span></i></b><span style="font-family: Times; font-size: 13.5pt;"><br /></span><span style="font-family: Arial; font-size: 11.5pt;">Everyone reacts to stress in different ways. If you feel threatened by a situation you consider uncomfortable, the body releases hormones to help you deal with the problem. If the problem is prolonged as in the case of cancer, the hypothalamus in the brain will encourage the adrenal glands to release a steroid hormone known as cortisol. Cortisol mobilizes and regulates the amount of energy you need to handle the situation.</span><span style="font-family: Times; font-size: 13.5pt;"><br /></span><span style="font-family: Arial; font-size: 11.5pt;"><a href="http://www.unm.edu/~lkravitz/Article%20folder/stresscortisol.html" target="_blank">That makes cortisol directly responsible for slowing metabolism</a>. A slow metabolism encourages weight gain when you're under stress. Cortisol produces cravings for fatty and sugary foods, and it influences other hormones that play a more generalized role in appetite. Cortisol also causes the excess fatty acids circulating in your blood as well as your fat stores to deposit themselves within your abdomen. It actually moves stored body fat to your belly.</span><span style="font-family: Times; font-size: 13.5pt;"><br /></span><span style="font-family: Arial; font-size: 11.5pt;">Prolonged elevated levels of cortisol can also lead to problems with high blood pressure, excessive triglycerides and elevated glucose levels. That sets you up for heart disease, diabetes and obesity. While the current trend is to reach for over-the-counter medications that interfere with cortisol's functions, medication isn't the answer because restricting cortisol eventually leads to an inability to handle even small amounts of stress.</span><br />
<span style="font-family: Times; font-size: 13.5pt;"><a name='more'></a><br /></span><b><i><span style="font-family: Arial; font-size: 11.5pt;">Exercise Helps You Manage Stress</span></i></b><span style="font-family: Times; font-size: 13.5pt;"><br /></span><span style="font-family: Arial; font-size: 11.5pt;">Getting your stress under control is possible even if you're going through <a href="http://www.mesothelioma.com/treatment/" target="_blank">treatment for mesothelioma</a> or have just discovered you have kidney cancer. While major stressors require immediate attention to avoid weight gain and other physical symptoms associated with stress, exercise is one of the best ways to reduce cancer-related stress and fatigue. When you reduce stress through exercise, you'll sleep better at night, feel better in the morning and have the emotional strength to cope with your cancer diagnosis.</span><span style="font-family: Times; font-size: 13.5pt;"><br /></span><span style="font-family: Arial; font-size: 11.5pt;">It doesn't do any good to sit around wishing your life were different. Feeling sorry for yourself because the outcome of your breast cancer wasn't positive will just drain your strength and stamina. When you give into your feelings and fall into the grip of depression, it keeps your stress hormones high, magnifies your cancer symptoms and interferes with your quality of life. Moving off the sofa and doing something constructive will help you feel better about yourself and what's happening. </span><span style="font-family: Times; font-size: 13.5pt;"><br /></span><span style="font-family: Arial; font-size: 11.5pt;">Try to think about doing things you enjoy, rather than focusing on things you have no control over. When you take time to consider what you can learn from your current situation, you open the door for self-confidence, improved overall health and much needed stress relief. That's because the effects of stress are as much about attitude as they are about physical symptoms. When you accept the things in your life you cannot change, managing stress becomes as automatic as waking up each morning to greet a bright, new day.</span><span style="font-family: Times; font-size: 13.5pt;"><br /></span><b><i><span style="font-family: Arial; font-size: 11.5pt;">What You Can Do</span></i></b><span style="font-family: Times; font-size: 13.5pt;"><br /></span><span style="font-family: Arial; font-size: 11.5pt;"><a href="http://wellness.ucr.edu/BeWell%20Spring%202012.pdf" target="_blank">There are many ways to manage stress</a>. Keeping a schedule of what you need to do during the day and marking off the items as you do them will help you focus on what you can accomplish, rather than what you can't. In addition, taking good care of yourself is essential. Drinking plenty of water and other fluids, eating well on the days you can and keeping busy throughout the day will help you feel more confident, useful and energized. If you are new to exercise or have fallen into inactivity for a few weeks, you might want to begin with small periods of light activity first.</span><span style="font-family: Times; font-size: 13.5pt;"><br /></span><span style="font-family: Arial; font-size: 11.5pt;">• Go for a walk around the neighborhood and wave at any neighbors you see.</span><span style="font-family: Times; font-size: 13.5pt;"><br /></span><span style="font-family: Arial; font-size: 11.5pt;">• Visit your local park and watch the children at play.</span><span style="font-family: Times; font-size: 13.5pt;"><br /></span><span style="font-family: Arial; font-size: 11.5pt;">• Buy a yoga video and try out a few stretches.</span><span style="font-family: Times; font-size: 13.5pt;"><br /></span><span style="font-family: Arial; font-size: 11.5pt;">• Plant a small garden in your backyard and learn how to take care of it.</span><span style="font-family: Times; font-size: 13.5pt;"><br /></span><span style="font-family: Arial; font-size: 11.5pt;">• Go swimming in your apartment's pool.</span><span style="font-family: Times; font-size: 13.5pt;"><br /></span><span style="font-family: Arial; font-size: 11.5pt;">• Do more barbecuing outside.</span><span style="font-family: Times; font-size: 13.5pt;"><br /></span><span style="font-family: Arial; font-size: 11.5pt;">The idea is to find ways to become more active and useful at home and in the community. When you involve yourself with what's happening around you and find fun things to do, your life will be more meaningful and your stress will fall to more manageable levels.</span><span style="font-family: Times; font-size: 13.5pt;"><br /></span></div>
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<span style="font-family: Cambria; font-size: small;"><strong><em>The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this web site is for general information purposes only. </em></strong></span></div>Katehttp://www.blogger.com/profile/07842219743861451533noreply@blogger.com0tag:blogger.com,1999:blog-7101736009300812587.post-40277727306835148402012-04-27T16:16:00.001-04:002012-04-27T16:16:54.392-04:00Ri-freaking-diculous<div class="gmail_quote">
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My husband sent me this by email today, with the subject line "I may have to turn you in." That may be funny, but what is happening to poor Steve Cooksey is not. </div>
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<a href="https://encrypted-tbn1.google.com/images?q=tbn:ANd9GcQoEvqFtLP8eXxx4GOXkcUMXvqDCNOIO-5O9PxTieq63fiAQyZt4w" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" border="0" class="rg_hi uh_hi" data-height="216" data-width="233" height="216" id="rg_hi" src="https://encrypted-tbn1.google.com/images?q=tbn:ANd9GcQoEvqFtLP8eXxx4GOXkcUMXvqDCNOIO-5O9PxTieq63fiAQyZt4w" style="height: 216px; width: 233px;" width="233" /></a>Are the members of the North Carolina Board of Dietitics/Nutrition bored? Are they now canvassing every blog that talks about food on the internet? Wow. That's a big honey-do list, if ever I've heard of one.</div>
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Hey, does that mean that every Weight Watchers group leader in North Carolina is violating this rule?</div>
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How about every know-it-all you ever ate lunch with at work?<br />
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You know who they should arrest? Paula Deen and her son, who now have a TV show called "Not My Mamma's [Artery Clogging, Deep Fried, Crap Food that Caused Said Mamma to Have Type II Diabetes and Hide it From the World but Now Profit From it as the New Face of Pfizer]". I caught two minutes of it on FoodTV last week. Horrible. <br />
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<a href="http://us.mg1.mail.yahoo.com/corner/297151/food-police-amok-andrew-stuttaford" target="_blank">Food Police, Amok</a></div>
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<a href="" style="text-decoration: none;"><span style="color: black;">By </span></a><a href="http://us.mg1.mail.yahoo.com/author/56342" target="_blank">Andrew Stuttaford</a></div>
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<a href="http://us.mg1.mail.yahoo.com/corner/297151/food-police-amok-andrew-stuttaford" target="_blank">April 27, 2012 2:24 P.M.</a> </div>
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From the <a href="http://www.carolinajournal.com/exclusives/display_exclusive.html?id=8992" target="_blank">Carolina Journal</a>:</div>
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CHARLOTTE — The North Carolina Board of Dietetics/Nutrition is threatening to send a blogger to jail for recounting publicly his battle against diabetes and encouraging others to follow his lifestyle. <u></u><u></u><u></u></div>
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Chapter 90, Article 25 of the North Carolina General Statutes makes it a misdemeanor to "practice dietetics or nutrition" without a license. According to the law, "practicing" nutrition includes "assessing the nutritional needs of individuals and groups" and "providing nutrition counseling."<u></u><u></u></div>
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Steve Cooksey has learned that the definition, at least in the eyes of the state board, is expansive.<u></u><u></u></div>
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When he was hospitalized with diabetes in February 2009, he decided to avoid the fate of his grandmother, who eventually died of the disease. He embraced the low-carb, high-protein Paleo diet, also known as the "caveman" or "hunter-gatherer" diet. The diet, he said, made him drug- and insulin-free within 30 days. By May of that year, he had lost 45 pounds and decided to start a blog about his success. <u></u><u></u></div>
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But this past January the state diatetics and nutrition board decided Cooksey's blog — Diabetes-Warrior.net — violated state law. The nutritional advice Cooksey provides on the site amounts to "practicing nutrition," the board's director says, and in North Carolina that's something you need a license to do. <u></u><u></u></div>
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Unless Cooksey completely rewrites his 3-year-old blog, he could be sued by the licensing board. If he loses the lawsuit and refuses to take down the blog, he could face up to 120 days in jail.<u></u><u></u></div>
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Regulatory overreach? I'd say so. <var></var><u></u><u></u></div>
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<br />Katehttp://www.blogger.com/profile/07842219743861451533noreply@blogger.com0tag:blogger.com,1999:blog-7101736009300812587.post-82880774191643536172012-03-07T11:57:00.001-05:002012-03-07T11:59:38.863-05:00Recipe: Scallop and Black Plum Ceviche <br />
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<tr><td class="tr-caption" style="text-align: center;">Pretty and delicious.</td></tr>
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<strong>This is a tasty </strong><a href="http://www.google.com/url?sa=t&rct=j&q=&esrc=s&frm=1&source=web&cd=2&cts=1331138952453&ved=0CC8QFjAB&url=http%3A%2F%2Fwww.nytimes.com%2F2010%2F07%2F14%2Fdining%2F14minirex.html&ei=hJFXT7CWI5GL0QHPsrzNDw&usg=AFQjCNGILj68BomqdfErgecrA8kNtDmasw" target="_blank"><strong>recipe</strong></a><strong> (see </strong><a href="http://www.google.com/url?sa=t&rct=j&q=&esrc=s&frm=1&source=web&cd=3&cts=1331138958500&ved=0CDIQtwIwAg&url=http%3A%2F%2Fvideo.nytimes.com%2Fvideo%2F2010%2F07%2F09%2Fdining%2F1247467581298%2Fscallop-and-plum-ceviche.html&ei=hJFXT7CWI5GL0QHPsrzNDw&usg=AFQjCNHc2pqlYsIDxqAwsrX6SovTy_8bjQ" target="_blank"><strong>video here</strong></a><strong>) from Mark Bittman (The Minimalist).</strong> Though it is not as low carb as my usual recipes, it was a nice, light, refreshing change. At about 5 grams of net carbs per gigantic serving, it fits within my carb budget.</div>
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I made it with tarragon. Surprise! I discovered that I dislike tarragon intensely, so next time I make it, I will add either mint or parsley for some green and a little flavor.</div>
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The recipe comes together in a snap, and sits for just about 20 minutes before eating. Although I portioned it to make 4 servings, this recipe would be great to serve as an impressive (and super easy) appetizer at a dinner party. It would probably make 8-12 servings.</div>
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Enjoy!</div>
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<u>Ingredients</u>:</div>
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1 pound fresh sea scallops, cut into 1/4 inch dice </div>
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2 plums, pitted and cut into 1/4 inch dice </div>
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1 to 2 teaspoons chopped fresh mint or parsley, or more to taste </div>
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1/4 cup freshly squeezed lime juice </div>
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1/2 teaspoon grated lime zest </div>
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Salt </div>
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Pinch cayenne pepper</div>
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<u>Directions</u>:</div>
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<li>In a bowl, toss together scallops, plums, tarragon, lime juice and zest. Season with salt and cayenne. Let mixture sit at room temperature for about 15 minutes. </li>
<li>Taste and adjust seasoning. </li>
</ol>Katehttp://www.blogger.com/profile/07842219743861451533noreply@blogger.com0tag:blogger.com,1999:blog-7101736009300812587.post-60027302504392708892012-03-06T09:51:00.002-05:002012-03-06T09:54:10.466-05:00Kale Chips for Dinner<strong><span style="font-size: large;"></span></strong><span style="font-size: large;"><strong>Check out this dinner</strong>: butter fried salmon, sauteed red cabbage and onions, and crispy kale chips with homemade horseradish sauce! </span> <br />
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<strong><em>Low carb and pretty primal, it was delicious! </em></strong></div>
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<strong>Here is how to make kale chips:</strong></div>
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Preheat your oven to 375 degrees.<br />
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Tear your thoroughly dried kale into 2 inch square pieces (removing the ribs), and toss in olive oil.<br /></div>
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Lay kale pieces out on a large cookie sheet, making sure that the pieces are spread out and do not overlap. To ensure extra crispiness, bake the kale atop an oven-safe cooling rack for better air circulation below the leaves (below).<br /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQQaavxiFbwG6ho_IScUoBsCsrPjZ-gFOx5ZSysstAI9a_qUnKQYjJFd3Ccg7M7LjBxjjMEqQQxRGA8UOICR9tWJw7osvULpuRC-icaATW6HFimeLflp2_EbGpyIvzQjMc8ypkShyphenhyphenJiNHJ/s1600/photo-743902.JPG" style="clear: right; cssfloat: left; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="" border="0" height="320" id="BLOGGER_PHOTO_ID_5716792786784047090" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQQaavxiFbwG6ho_IScUoBsCsrPjZ-gFOx5ZSysstAI9a_qUnKQYjJFd3Ccg7M7LjBxjjMEqQQxRGA8UOICR9tWJw7osvULpuRC-icaATW6HFimeLflp2_EbGpyIvzQjMc8ypkShyphenhyphenJiNHJ/s320/photo-743902.JPG" width="240" /></a>Bake for 7-10 minutes, checking the kale at 10 minutes to ensure that it does not burn (burned kale is horrible). The kale should be crispy along the edges.<br /></div>
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Remove from the oven, and immediately sprinkle with fine sea salt and a little garlic powder (spice it up as you like with, e.g., cayenne, cumin, onion powder, etc). </div>
<strong><br /><br />Enjoy your crispy chips!</strong></div>
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</div>Katehttp://www.blogger.com/profile/07842219743861451533noreply@blogger.com0tag:blogger.com,1999:blog-7101736009300812587.post-24470913046255320292012-03-02T10:22:00.003-05:002012-03-02T10:28:16.623-05:00LCHF Sauteed Kale Recipe and Tips on Cooking Kale <br />
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<tr><td class="tr-caption" style="text-align: center;">Check out the ribs on that baby.</td></tr>
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<span style="font-size: large;"><strong>I am all about the kale, people.</strong> </span><br />
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Check out these recipes that I found online for <a href="http://allrecipes.com/recipe/baked-kale-chips/Detail.aspx"><span style="font-size: small;">Kale (chips)</span></a>, <a href="http://www.101cookbooks.com/archives/raw-tuscan-kale-salad-recipe.html"><span style="font-size: small;">Kale (salad)</span></a>, and <a href="http://www.foodnetwork.com/recipes/bobby-flay/sauteed-kale-recipe/index.html"><span style="font-size: small;">More Kale (sauteed)</span></a>. Last night I made sauteed kale - I just winged it. It was a success! </div>
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Here are a couple of pointers for cooking kale: </div>
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This plant is tough. The ribs of the leaves are just not going to break down with fast cooking methods like a sautee, so they have to go. I bought a whole bunch of kale yesterday, and just used the top leaves of the bunch (essentially, giving it a 6" haircut or so). I removed the ribs, rolled the kale and did a fine <a href="http://www.google.com/url?sa=t&rct=j&q=&esrc=s&frm=1&source=web&cd=1&cts=1330701017921&ved=0CDMQFjAA&url=http%3A%2F%2Fwww.instructables.com%2Fid%2FHow-to-Chiffonade%2F&ei=2eJQT8ORIOnr0gGp5a3fDQ&usg=AFQjCNEEprmWhrQVhLjl6V_oSvtu1eFxfw">chiffonade</a>. This is a good technique for getting very thin kale ribbons. I gave the ribbons a quick rinse with tap water, shook out the excess water, but left some drops clinging to the leaves. The extra moisture helped the kale steam when they it was first added to the hot pan, softening the plant a bit. When the water evaporated (pretty quickly), the kale fried up in the buttery goodness that was in the pan. Yummy.</div>
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Here's my quickie recipe:</div>
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<u>Kate's Sauteed Kale</u></div>
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Ingredients:</div>
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<li>1 tbsp butter</li>
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1 tbsp olive oil</div>
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1/2 tsp chili flakes</div>
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1 clove garlic, finely minced</div>
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3 cups of kale, chopped into a fine chiffonade</div>
1/2 tsp lemon zest</div>
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1 tsp salt (or to taste)</div>
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Directions:</div>
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Melt butter and olive oil over medium-high heat in a large skillet.</div>
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Add chili flakes and garlic to the melted fat, and cook until garlic is softened but not brown.</div>
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Add kale to pan, and toss to coat in the melted fat. </div>
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Add lemon zest and salt to kale, and toss to combine.</div>
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Sautee kale for 3-5 minutes. The kale should be vibrant green, and slightly softened. Serve!</div>
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I served this kale with garlic-y, parmesan crusted, butter fried, wild-caught haddock. It was really delicious! </div>
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<br /></div>Katehttp://www.blogger.com/profile/07842219743861451533noreply@blogger.com0tag:blogger.com,1999:blog-7101736009300812587.post-20590910433279897092012-03-01T10:02:00.001-05:002012-03-02T10:28:49.880-05:00Eating for Your Mitochondria?<div class="mobile-photo">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvrFXrSVd15sbd1-9taqRDWlXljCi4p0a_iies5KONexCujU84x4hWePQdzk1OvwtQOrG8fZctqIG-y5nGoqCRxlMmTkGiKBogNEycZWbrKLVy-PIGhNe-ulPse5MXwbe7Dx4JJzxQhYR9/s1600/images-723245.jpg" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" border="0" height="304" id="BLOGGER_PHOTO_ID_5714941567385524178" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvrFXrSVd15sbd1-9taqRDWlXljCi4p0a_iies5KONexCujU84x4hWePQdzk1OvwtQOrG8fZctqIG-y5nGoqCRxlMmTkGiKBogNEycZWbrKLVy-PIGhNe-ulPse5MXwbe7Dx4JJzxQhYR9/s320/images-723245.jpg" width="320" /></a>I just watched the video of this amazing <a href="http://www.youtube.com/watch?v=KLjgBLwH3Wc&feature=youtube_gdata_player" target="_blank">presentation</a> by Dr. Terry Wahls. She suffers from MS, and was able to reverse the progression of her symptoms through adherence to a diet that she created. <br />
<strong>You need to see this.</strong></div>
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This diet is designed to provide your body with sufficient amounts of the micronutrients that it needs to fuel your neurological system and sustain the myelin sheath which protects your brain. (MS deteriorates the myelin sheath). <br />
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<strong>In short: its all about the brain.</strong></div>
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In a nutshell, Dr. Wahls recommends the following diet for brain protection and preservation, and observes that it is essentially a model of what our hunter gatherer ancestors ate eons ago:</div>
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3 cups of dark greens daily, including kale and parsley;</div>
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3 cups of colorful fruits and vegetables daily, including berries, peppers, peaches;</div>
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3 cups of sulfurous vegetabls daily, including onions, broccoli, asparagus, and cabbage;</div>
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1 serving of organic, grass-fed beef daily;</div>
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1 serving of wild caught fish (not sure if its daily), including herring and salmon;</div>
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1 serving of organ meet, weekly, including liver, kidney, "hard tongue" (whatever that is)</div>
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The diet is a tall order. I'm not sure that I can get in 9 cups of veggies every day. I'm not sure that I've ever eaten kale, although I am going to grab some and play around with it. Not sure whether you can eat kale in a salad, though, as it seems pretty fibrous and I've only ever seen it cooked.</div>
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<strong><em>Anyone have any good kale recipes?</em></strong></div>
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Also, the video contains a number of cites to published literature that is available on pubmed. I would like to write those down and print them out to review. </div>Katehttp://www.blogger.com/profile/07842219743861451533noreply@blogger.com0tag:blogger.com,1999:blog-7101736009300812587.post-24652784797036631982012-02-28T14:47:00.000-05:002012-02-28T14:47:29.884-05:00The Fat Files: The Case of the Incredible Shrinking Neck<div class="mobile-photo">
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Today, I weighed myself, and surprise, I am down to 196 pounds on the button. That's 35 official pounds down since I started LCHF/primal last year... Yikes. So I did some measurements and discovered that my <a href="http://getfitkatie.blogspot.com/p/stats_01.html" target="_blank">neck has shrunk down to less than 14.5"</a>. </div>
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<strong><--- </strong>Check me out.</div>
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Maybe I'm finally over my weight loss plateau. </div>
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I also noticed that I have not updated my Numbers Do Not Lie page in, oh, 17 weeks. Striking. That's embarassment at plateau-ing, for ya. </div>
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Here's what I am up to these days. The theme is "back on track".</div>
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<strong>Fitness</strong>: I am back at the gym, trying to get some challenging workouts in. I have contacted a local health and fitness coach, who I am going to meet up with on March 10th, to see about getting some training. The good things are (1) he was recommended to me by someone I know who is in the business (but who is not local and thus cannot train me himself); and (2) he advocates primal nutrition for optimal health, and seems to be into the "lift heavy things" and "chronic cardio is bad" school of thought. So, that meshes with what I've learned, in theory, about primal nutrition and fitness from <a href="http://marksdailyapple.com/" target="_blank">Mark Sisson</a>. I say "in theory" because I am not doing so hot with the primal fitness aspect of this lifestyle. I am still a little intimidated by the fitness world, and I loathe trying new things in front of a gym full of strangers. That's why I sought out this trainer. I am hoping that this will change some things for me and get me back on track with my weight loss.</div>
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<strong>Diet</strong>: I hate to admit it, but I have been slackin'. I'm not completely non-compliant, but I am being a little too lenient with my food choices. I have been eating out quite a bit, which is a no-no due to the presence of hidden carbs and quality questions regarding the source of the food that comes out on the plate. I do better (we <em>all</em> do better) when we eat at home. This is easier said than done when you are a busy mamasita. Like me. Also, I have to admit that I have been nibbling on forbidden things. A bit of rice here, a little spoonful of pasta there, and just a dollop of <em>"do you mind if I have a bite of that" </em>all adds up to a slippery slope back to fat. I don't want to go there.</div>
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Let's do this!!</div>Katehttp://www.blogger.com/profile/07842219743861451533noreply@blogger.com0tag:blogger.com,1999:blog-7101736009300812587.post-46804693107003729002012-02-24T14:45:00.000-05:002012-02-24T14:45:36.801-05:00LCHF Coconut Shrimp with Orange Chili Dipping Sauce<div class="mobile-photo">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3tavH-ZQu2AOq2CvK-NsaVmqQcGSCES7o8BM9GBZXunLlV5u8Psx7hZStV82r7kxVKUMwbf6XTbHExavuWS7DAKyrRA9pczvzJzxxqRNP3icEDoEne_AUsGsaE5LEfBgJO3ywMotwVQkY/s1600/images-768876.jpg" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5712789984802797218" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3tavH-ZQu2AOq2CvK-NsaVmqQcGSCES7o8BM9GBZXunLlV5u8Psx7hZStV82r7kxVKUMwbf6XTbHExavuWS7DAKyrRA9pczvzJzxxqRNP3icEDoEne_AUsGsaE5LEfBgJO3ywMotwVQkY/s320/images-768876.jpg" /></a><i style="mso-bidi-font-style: normal;"><span style="font-family: Arial;">Each prepared shrimp weighs in at about ¾ g carbs, so half of the recipe, served as a main dish, is just 5.5 g carbs.<span style="mso-spacerun: yes;"> </span>Two tablespoons of the dipping sauce add just about 3 grams of net carbs to the meal, but are well worth it.<span style="mso-spacerun: yes;"> </span></span></i></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-family: Arial;"><span style="mso-spacerun: yes;"></span>Serve with stir-fried green beans for a delicious, well-rounded meal.<span style="mso-spacerun: yes;"> </span></span></i></div>
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<span style="font-family: Arial;"><u>Coconut Shrimp</u> (Serves 2 for dinner, or 4 for appetizers)</span></div>
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<span style="font-family: Arial;">Ingredients:</span></div>
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<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l3 level1 lfo2; tab-stops: list .5in;"><span style="font-family: Arial;">¾ cup almond flour </span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l3 level1 lfo2; tab-stops: list .5in;"><span style="font-family: Arial;">1 cup unsweetened shredded coconut </span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l3 level1 lfo2; tab-stops: list .5in;"><span style="font-family: Arial;">2 tsp grated lime peel</span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l3 level1 lfo2; tab-stops: list .5in;"><span style="font-family: Arial;">1 tsp salt</span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l3 level1 lfo2; tab-stops: list .5in;"><span style="font-family: Arial;">¼ tsp black pepper</span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l3 level1 lfo2; tab-stops: list .5in;"><span style="font-family: Arial;">2 eggs, beaten</span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l3 level1 lfo2; tab-stops: list .5in;"><span style="font-family: Arial;">1 pound (15) raw jumbo shrimp, shells removed</span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l3 level1 lfo2; tab-stops: list .5in;"><span style="font-family: Arial;">Olive oil, for frying</span></li>
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<span style="font-family: Arial;">Directions:</span></div>
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<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l1 level1 lfo1; tab-stops: list .5in;"><span style="font-family: Arial;">Mix almond flour, coconut, lime peel, salt and pepper together and set aside.</span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l1 level1 lfo1; tab-stops: list .5in;"><span style="font-family: Arial;">Toss shrimp in beaten eggs to coat.</span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l1 level1 lfo1; tab-stops: list .5in;"><span style="font-family: Arial;">Dredge shrimp, one at a time, in the coconut mixture.</span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l1 level1 lfo1; tab-stops: list .5in;"><span style="font-family: Arial;">Add enough oil to the skillet to coat the bottom of the skillet, about 1/8 up the side, and heat on medium high (feel free to add a couple tablespoons of coconut oil if you have any).</span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l1 level1 lfo1; tab-stops: list .5in;"><span style="font-family: Arial;">Fry the shrimp in the oil for 2 minutes per side, then let drain on paper towels.</span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l1 level1 lfo1; tab-stops: list .5in;"><span style="font-family: Arial;">Serve shrimp with dipping sauce for a delicious appetizer, or even as a main dish.</span></li>
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<u><span style="font-family: Arial;">Dipping Sauce</span></u></div>
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<span style="font-family: Arial;">Ingredients:</span></div>
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<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l2 level1 lfo4; tab-stops: list .5in;"><span style="font-family: Arial;">1 jalapeno, minced</span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l2 level1 lfo4; tab-stops: list .5in;"><span style="font-family: Arial;">2 cloves garlic, minced</span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l2 level1 lfo4; tab-stops: list .5in;"><span style="font-family: Arial;">1 tbsp olive oil</span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l2 level1 lfo4; tab-stops: list .5in;"><span style="font-family: Arial;">¼ tsp red chili flakes (optional – adjust to suit your tastes)</span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l2 level1 lfo4; tab-stops: list .5in;"><span style="font-family: Arial;">¼ tsp garlic powder</span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l2 level1 lfo4; tab-stops: list .5in;"><span style="font-family: Arial;">¼ cup sugar free orange marmalade </span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l2 level1 lfo4; tab-stops: list .5in;"><span style="font-family: Arial;">½ cup water</span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l2 level1 lfo4; tab-stops: list .5in;"><span style="font-family: Arial;">2 tbsp soy sauce </span></li>
</ul>
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<span style="font-family: Arial;">Directions:</span></div>
<ol style="margin-top: 0in;" type="1">
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo3; tab-stops: list .5in;"><span style="font-family: Arial;">Heat olive oil in a small saucepan over medium heat.<span style="mso-spacerun: yes;"> </span></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo3; tab-stops: list .5in;"><span style="font-family: Arial;">Add next four ingredients to hot oil and sauté until softened.</span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo3; tab-stops: list .5in;"><span style="font-family: Arial;">Add marmalade, water and soy sauce to the pan, and stir to combine.<span style="mso-spacerun: yes;"> </span></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo3; tab-stops: list .5in;"><span style="font-family: Arial;">Bring mixture to a boil and cook for 1 minute.<span style="mso-spacerun: yes;"> </span></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo3; tab-stops: list .5in;"><span style="font-family: Arial;">Serve sauce with coconut shrimp, and enjoy.</span></li>
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</div>Katehttp://www.blogger.com/profile/07842219743861451533noreply@blogger.com0tag:blogger.com,1999:blog-7101736009300812587.post-45502438404973530382012-02-06T13:15:00.000-05:002012-02-06T13:15:40.892-05:00Low Carb Superbowl Delights<div class="mobile-photo" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE1dXKaZc_lEHn4U6K01TEP-dNctYKKApKRwViO2p4pffzEZvXjbn12YNYm9ME1d7rwv_61XCrdUTuzbto0MBGfNNgP62Uzif9IluWacgwzXcYleIpfW698t2qQ6Jq5TlnLU8aU8HpO9lj/s1600/photo-712216.JPG" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5706085731000619618" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE1dXKaZc_lEHn4U6K01TEP-dNctYKKApKRwViO2p4pffzEZvXjbn12YNYm9ME1d7rwv_61XCrdUTuzbto0MBGfNNgP62Uzif9IluWacgwzXcYleIpfW698t2qQ6Jq5TlnLU8aU8HpO9lj/s320/photo-712216.JPG" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidIVnC4umSLNCian9t17_mJo5KdN9tDo4jYV6i2fczp8XFpz_RWGM45IXgNpWURXehKb-xwh7r9eUOZvMbPxjkSjd8jKgBkADNCARJYUPVO6CcgWrqgPdkrhMcrD505C6Z5XmBfvrNBfsu/s1600/photo-720591.JPG" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5706086195932366258" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidIVnC4umSLNCian9t17_mJo5KdN9tDo4jYV6i2fczp8XFpz_RWGM45IXgNpWURXehKb-xwh7r9eUOZvMbPxjkSjd8jKgBkADNCARJYUPVO6CcgWrqgPdkrhMcrD505C6Z5XmBfvrNBfsu/s320/photo-720591.JPG" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEsKCMtV3fdsqnRNh6jcli-ijSedxmGNeXSnAuiE6aWC0hgMChq5L0iPz8yglVAS0J6FQFdRnh6sa4ih0kYwblNwNkldTda7-W7awLK2C4wCyh4FbUyKZCnbBamxGPrYFS-YYVkeNQjSn0/s1600/photo-794795.JPG" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5706086083238191490" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEsKCMtV3fdsqnRNh6jcli-ijSedxmGNeXSnAuiE6aWC0hgMChq5L0iPz8yglVAS0J6FQFdRnh6sa4ih0kYwblNwNkldTda7-W7awLK2C4wCyh4FbUyKZCnbBamxGPrYFS-YYVkeNQjSn0/s320/photo-794795.JPG" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVDBsUqaM7lp0ngjRmVu9L3-rtO8p6N3wNl0rMP1LnV7kGzBaEx85p0r0JPSsi2bS4lsgU5TPhAE-_R_GmD2C77dktdYdaWziTlZFMhy_1Odute6ITOK3x1g_gY8yGznFJ7o1iMYpm_04N/s1600/photo-759726.JPG" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5706085933819119458" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVDBsUqaM7lp0ngjRmVu9L3-rtO8p6N3wNl0rMP1LnV7kGzBaEx85p0r0JPSsi2bS4lsgU5TPhAE-_R_GmD2C77dktdYdaWziTlZFMhy_1Odute6ITOK3x1g_gY8yGznFJ7o1iMYpm_04N/s320/photo-759726.JPG" /></a><strong>Garlic Parmesan Chicken Wings, </strong></div>
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<strong>The Ubiquitous Cheese and Pepperoni Platter, </strong></div>
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<strong>"Loaded Cauliflower" with Bacon, Mozzarella and Garlic, and</strong></div>
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<strong>Guacamole with Bacon Dippers.</strong></div>
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<strong>Yum Yum Yum</strong></div>
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</div>Katehttp://www.blogger.com/profile/07842219743861451533noreply@blogger.com0tag:blogger.com,1999:blog-7101736009300812587.post-88831581528107362332012-01-26T13:09:00.002-05:002012-01-26T13:09:17.489-05:00LCHF Chocolate Cupcakes with Coconut Cream Cheese Frosting<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjT9FX5d6EwoKR_TpQ3OmCirJ7tTfCSbtEButokT7iEAATDMJzyOF1q1YEl8uy67gKON_zziSxdtpOhfxMH0h1E8W_LSDc3dVnFsmAJAan4alYQ0Ev3DagMjnfK3LZ-R_UmOIi7HEs2XyFT/s1600/photo-713715.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5700178867896583506" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjT9FX5d6EwoKR_TpQ3OmCirJ7tTfCSbtEButokT7iEAATDMJzyOF1q1YEl8uy67gKON_zziSxdtpOhfxMH0h1E8W_LSDc3dVnFsmAJAan4alYQ0Ev3DagMjnfK3LZ-R_UmOIi7HEs2XyFT/s320/photo-713715.JPG" /></a></div>
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<strong><span style="font-size: large;"><em>These are <u>really good</u></em> <em>and each frosted cupcake is under 5 grams of net carbs.</em></span></strong></div>
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I have been craving cake for a long time, but I've been somewhat disappointed with the low carb "cakes" that I've had in the past. Typically, they are full of ground nuts, which adversely affects the texture of the cake, and the taste of artificial sweetener is clearly present.</div>
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I discovered coconut flour over the summer, and I've never turned back. </div>
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When I substitute coconut flour in a recipe, <strong>my general rule of thumb is to double the eggs in the recipe, and replace all of the wheat flour with 1/2 of the amount of coconut flour</strong>. There have been some hits along the way (<a href="http://www.google.com/url?sa=t&rct=j&q=&esrc=s&frm=1&source=web&cd=7&ved=0CEMQjBAwBg&url=http%3A%2F%2Fgetfitkatie.blogspot.com%2F2011%2F10%2Frecipe-lchf-buttery-garlic-and-sharp.html&ei=GJUhT5JYiOjSAf35iPMI&usg=AFQjCNE0yuYQCnNIujjAU8tr4T151Zm88g" target="_blank">Sharp Cheddar Biscuits</a>) and a miss or two.</div>
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This time, I thought I'd see whether coconut flour was a good match for a cupcake recipe. It worked, alright. These cupcakes were moist, chocolatey and delicious. They easily eclipsed the flavor and richness of most full-carb cupcakes I had enjoyed before this WOE. Considering that the cupcakes (without frosting) weight in at 2.95 grams of net carbs each, they are well worth your time and effort on those days that you need a chocolate fix! Here's how to make your own:</div>
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<u><strong>LCHF Chocolate Sour Cream Cake Recipe (12 Servings)</strong></u></div>
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Ingredients:</div>
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<ul>
<li>1/2 cup of baking cocoa;</li>
<li>1/2 cup of hot water, microwaved for 60 seconds;</li>
<li>1/2 cup of soft salted butter;</li>
<li>1/2 cup Truvia</li>
<li>32 drops of liquid Splenda</li>
<li>4 eggs</li>
<li>1 tsp vanilla extract</li>
<li>3/4 cup coconut flour</li>
<li>1 tsp baking soda</li>
<li>1/4 tsp baking powder</li>
<li>1/4 tsp salt</li>
<li>1/2 cup sour cream</li>
</ul>
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Directions:<br />
<ol>
<li>Preheat oven to 350 degrees.</li>
<li>Dissolve the cocoa in the hot water and let it steep until it is cool.</li>
<li>In a large mixing bowl, cream butter and sweeteners until light and fluffy (mixture will still appear somewhat granular because Truvia acts differently than sugar).</li>
<li>Whisk together coconut flour, baking soda, baking powder and salt.</li>
<li>Add 1/2 of the dry mixture to the butter mixture and incorporate well.</li>
<li>Add the sour cream and incorporate well.</li>
<li>Add the remaining dry mixture and incorporate well, scraping down the sides of the bowl.</li>
<li>Add the cocoa mixture and incorporate well.</li>
<li>Pour the batter equally into 12 cupcake tins that have been lined with FOIL LINERS and sprayed with non-stick spray. (I use a 1.5 ounce scooper to get the right amount). Smooth the top of the cupcakes with a spatula.</li>
<li>Bake for approximately 20 minutes, rotating the pan halfway. Use a toothpick to check for doneness. </li>
<li>Let cool in the pan for 10 minutes, then turn out onto a cooling rack and cool completely before frosting.</li>
</ol>
<em>Nobody wants to eat a plain cupcake, though. Try this frosting recipe on yours, weighing in at 1.26 grams of net carbs per serving. The recipe is based on the traditional method of making a buttercream, except, using cream cheese instead of butter. I did it this way because this method allows you to use a granulated sweetener instead of something that is powdered. It takes some effort, but you can definitely do it :)</em><br />
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<u><strong>LCHF Coconut Cream Cheese Frosting (Frosts 12 Cupcakes)</strong></u><br />
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Ingredients:<br />
<ul>
<li>2 egg whites</li>
<li>1/3 cup Truvia</li>
<li>8 oz of softened cream cheese, cut into cubes</li>
<li>3/4 cup unsweetened coconut</li>
</ul>
Directions:<br />
<ol>
<li>You are going to use a double boiler here: put about 1" of water into a saucepan and bring to a boil. Reduce the heat to a simmer once you reach a boil. Use the metal bowl from your mixer as the top of your double boiler. Note: the water should not touch the bottom of the metal mixing bowl.</li>
<li>Add your egg whites and Truvia to the mixing bowl atop your double boiler and whisk vigorous for about 3 minutes, until they are hot and slightly frothy (your arms will also feel hot and slightly frothy at this point).</li>
<li>Remove the mixing bowl from the heat, and affix it to your stand mixer. If you don't have a stand mixer, you are going to want to use handheld beaters instead of mixing by hand! Trust me!</li>
<li>Beat the egg white mixture until the outside of the bowl is cool to the touch, about 3-5 minutes.</li>
<li>Then, start adding the cream cheese, one cube at a time, to the egg white mixture. Make sure that each cube is well incorporated before adding the next cube.</li>
<li>Add your coconut and mix to incorporate. </li>
<li>Spread on cooled cupcakes and enjoy. You can sprinkle a little extra coconut on top for decoration, like I did in the picture.</li>
</ol>
<strong><em>DON'T EAT THE ENTIRE BATCH AT ONCE. </em></strong><br />
There is a lot of dietary fiber in this recipe. There is also a decent amount of artificial sweetener. Hey, that's what you get when you make a full-sized cupcake that has fewer than 5 grams of net carbs in it. The combination of dietary fiber and artificial sweetener can produce some gastrointestinal distress. So, enjoy <em>modestly.</em> <br />
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<strong>DO THIS INSTEAD: </strong><br />
<br />
Freeze your cool, unfrosted cupcakes in a plastic baggie.<br />
Stuff your frosting in the fridge.<br />
Defrost the cupcakes as desired, then frost and eat. The frosting will last about a week in the fridge before you have to throw it out.<br />
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<strong><span style="font-size: large;">Bon Appetit!</span></strong><br />
<br />Katehttp://www.blogger.com/profile/07842219743861451533noreply@blogger.com0tag:blogger.com,1999:blog-7101736009300812587.post-53358525208138914592012-01-26T09:23:00.000-05:002012-01-26T09:23:44.587-05:00Feeling Funky? Not so much.<div class="mobile-photo">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9p-b9SDi67nHA7OX2eW3Ldmo5Ljy9L1Fq-FO3W_tqs8bWavOpEEHqYDqtRxmNF_bMayAi77HYp3qj31U9COQxnhtHlS6sPd7f6WRsgDcTm4SBOcgTMKXSij_V_zj5IDNPyhIdXmrjWl1F/s1600/images-726877.jpg" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><strong><img alt="" border="0" id="BLOGGER_PHOTO_ID_5701945871183236370" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9p-b9SDi67nHA7OX2eW3Ldmo5Ljy9L1Fq-FO3W_tqs8bWavOpEEHqYDqtRxmNF_bMayAi77HYp3qj31U9COQxnhtHlS6sPd7f6WRsgDcTm4SBOcgTMKXSij_V_zj5IDNPyhIdXmrjWl1F/s320/images-726877.jpg" /></strong></a><strong>Is it the weather, am I just in a funk? </strong> </div>
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I can't get around myself this week. Today represents the height of dysfunction. Bad hair day, static cling, fuzzy brain and ugh.... I just feel like going back to bed. Considering that this plan of action is not going to work for me, it is on to Plan B: <strong>hole up in my office and pretend that I am on a deserted island</strong>. With an internet connection, and a heavy workload. Oh Bother!!! </div>
</div>Katehttp://www.blogger.com/profile/07842219743861451533noreply@blogger.com0