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Yeah but bacon tastes good. Pork chops taste good. -- Pulp Fiction

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  • Yeah but bacon tastes good. Pork chops taste good. -- Pulp Fiction

    I started on the Primal Blueprint diet in July, doing a combo of Primal Blueprint + Weston A. Price/Nourishing Traditions. I wasn't really seeing results so I started eating whole, sprouted grains. After a few weeks I felt really crappy and had gained 5 pounds. I decided to get back on the wagon.

    I spent a few weeks not really tracking my food, but avoiding legumes and grains. No results. I signed up for fitday.com and started logging what I was eating. I discovered I was over 100g of carbs a day because of fruits like bananas, pineapple, and grapes. I was eating at least 4 servings of fruit a day! I cut the fruit down so I just eat berries and 1 apple on days I bike to work.

    I got some Ketostix to help me track if I'm in ketosis. They have been super helfpul and while not 100% accurate I highly recommend them!

    For LHT I do Pilates 1-2x per week for 60 min and at least one day of PB exercises.
    For Move Slowly I bike to work 5 mi each way 2-3x per week, swim laps, and walk a lot.
    For sprinting I will take on a big hill on my bike as fast as a I can.

    My biggest challenge right now is eating enough calories. My base calorie rate according to fitday.com is about 2400 and I really struggle to eat enough. I usually eat around 2000 if I don't make a conscious effort to eat extra at meals. After a few 2,000 calorie days in a row I feel generally fatigued and foggy.
    Last edited by mmmpork; 10-04-2011, 10:47 PM.
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  • #2
    8am
    B: 12 oz raw milk, Hard boiled duck egg, 1/4 c cheese, 1 Nutty Protein Ball (PB Quick and Easy Meals) with goji berries and cocoa nibs in place of the blueberries

    9-9:30am:
    Biked 5 miles to work

    10am:
    1 apple

    12:45pm
    S: 1/4c of cheese

    2:30pm
    L: 12 oz raw milk, Broccoli Quiche (PB Quick and Easy Meals) with bacon and cheese

    4:00pm
    S: 1 Nutty Protein Ball (PB Quick and Easy Meals) with goji berries and cocoa nibs in place of the blueberries

    5:15-5:45pm
    Biked home from work, 5 mi

    6:30pm
    D: Spaghetti Squash with Meat Ragu (PB Quick and Easy Meals) with Kobe beef instead of buffalo

    6:55-7:00pm
    Bike .7 mi to gym

    7-8pm
    LHT at gym

    8-8:05pm
    Bike .7 mi home from gym

    9:30pm
    S: 1/4c cheese, 8oz raw milk

    10:00pm
    Ketostix Result - Moderate

    Fitday stats
    Calories Consumed: 2,459
    Calories Burned: 2,928
    Net Carbs: 91
    Total Fat: 180
    Total Protein: 109
    Last edited by mmmpork; 10-04-2011, 11:03 PM.
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    • #3
      8:00am
      IF

      11:30am
      Biometrics Testing!
      Height 5'6.5"
      Weight 175
      BMI (formula) 28.5
      Waist 28
      Blood Pressure 123/70
      Total Cholesterol 221mg
      HDL Cholesterol 91mg
      Risk Ratio 2.4
      Glucose (fasting) 70

      12:30
      Nutty Protein Balls (from PB Quick and Easy Meals) with goji berries and cocoa nibs

      2:00
      Steak with Romesco Sauce (from PB Quick and Easy Meals) scraped off most of the sauce, just wanted the steak
      Tangerine

      6:45-7:45
      Walked around downtown Seattle running errands, 2 mi

      8:00
      Broccoli Quiche (from PB Quick and Easy Meals) with bacon and cheese
      12 oz raw milk

      Supplements:
      1 teaspoon Green Pastures High Vitamin Fermented Cod Liver Oil (10,000 IU Vit A; 2,000 IU Vit D)
      1 drop Vit D from sheeps wool in Olive Oil (2,000 IU Vit D)
      1 teaspoon Dolomite Powder (1,100 mg Calcium Carbonate, 630 mg Magnesium Carbonate, 2 mg Iron)

      Totals (via FitDay)
      Calories 1,893
      Fat 146.3
      Saturated 62.4
      Polyunsaturated 19.1
      Monounsaturated 53.1
      Carbohydrate 79.3
      Dietary Fiber 19.3
      Protein 77.1
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      • #4
        I recently moved to NYC and in the process fell off the Paleo wagon and managed to gain a bunch of the weight I'd worked so hard to lose in the past year with IF. I had gotten down to around 160 lbs and now I'm back up to 175 lbs. My goal is 140lbs.

        Mainly it was a food availability issue and also during Hurricane Sandy we didn't have power for nearly a month, which also affected my food choices. It's just easier to stray when you have other options in front of you. You think, "well I'll just have a little bit, I've been good"... not realizing that eventually adds up. Soon I was wondering why I was feeling hungry all the time like I do when I drop out of ketosis... whoops. A few other factors were affecting me including toxic work environments. I left the job I moved out here for and went to another job. Both environments were toxic in different ways and also contributed negatively to my health. In addition, office environments are notorious for a proliferation of snacks and treats that are high in sugar and carbs. In the Pacific Northwest, work environments are much more accomodating to different dietary needs than they are out here in the Northeast. While there's been a push for farmer's markets and people seeing the value of good food, the overall mentality is still about what's cheap versus where things come from.

        That being said, I recently switched to a telecommute job. This has been great for a few reasons! One, way less stress. I do what I need to do in my own time and can even take a short nap in the afternoon if I need to. I'm introverted as well and interacting with people in an office is very distracting and draining for me. With telecommuting I'm interacting when I need to and there's always a barrier between myself and the others. I get to choose when I want to interact with people. Finally, I have full control over what food I'm exposed to in my environment. No more surprise cupcakes and cookies.

        My one vice is wine. I stick to red wine as much as possible, but typically I will consume about 1-2 glasses a day. Sometimes I can drink a whole bottle if I get started too early. The way I've been dealing with that is to not impose limits on myself but rather listen to my body. If my body is telling me I've had enough, then I don't drink anymore. Granted that doesn't always work, especially in certain social settings. But we all have cheat days
        Last edited by mmmpork; 11-01-2013, 08:44 AM.
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        • #5
          Upcoming Menu

          Stuffed Acorn Squash
          Recipe: http://www.foodnetwork.com/recipes/a...ipe/index.html
          Modifications: I just omit the rice and if I need more stuffing just use more meat. I'll be replacing the ground pork with beef because that's what I have on hand.

          Roast Leg of Lamb
          Recipe: (my own)
          Rub the meat down with Clarified Butter, salt, pepper, onion powder, a bunch of crushed garlic, and whatever fresh or dried herbs are on hand. Bake at 400 deg F until a meat thermometer reads 145 deg F. If you're planning to make lamb stew, roast the lamb bones along with the meat (I usually just put them under the meat as a sort of roasting rack).

          Lamb Stew
          Recipe: (my own)
          Whenever I make a roast I usually make a stew with some of the leftovers.

          Ingredients:
          For the broth:
          2 lbs of Lamb bones (this week I have neck bones)
          1 T apple cider vinegar
          2 quarts water
          1 carrot
          1 celery stalk
          1 onion
          A few parsely sprigs

          For the stew:
          1-2 Turnips
          1-2 Carrots
          1 Celery stalk
          1 Leek
          1 small pkg Frozen Peas
          Leftover Lamb roast
          2T arrowroot starch
          salt and pepper to taste
          1-2T dried or fresh herbs (whatever you have on hand, I like thyme and sage)

          To make the broth:
          Bring bones, cider vinegar, and water to a boil then simmer for 12 hours. Add the aromatics, bring to a boil, and simmer for 1 hour. Strain before using.

          To make the stew:
          Sweat vegetables (except frozen peas) in butter. Add broth and bring to a boil, then reduce heat. Cook until vegetables are tender. Add the lamb meat and frozen peas. Mix arrowroot with a bit of cold water and add the slurry to the stew. Bring to a boil and stir for a few minutes until thick.

          Optionally instead of arrowroot, you can make a reduction with the broth using a heavy bottomed pan.
          Last edited by mmmpork; 11-02-2013, 07:24 AM.
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          • #6
            Paleo Cooking Strategy

            My strategy to Paleo cooking is to plan no more than 3 dishes at a time and to keep several "quick-to-assemble" ingredients on hand. In one grocery run, I typically plan on a cut of meat to roast, a vegetable side, a soup (usually related to the roast meat), and a quick cooking third dish (like thinly cut pork shops, salmon fillet, a paleo casserole of some sort). My "quick-to-assemble" ingredients include a loaf of homemade coconut bread, salad stuff, sandwich meat and cheese, and eggs. Quick meals might include a poached egg with ham, cheese, and tomato on a piece of coconut bread or a salad with egg, ham, cheese, cucumber, tomato, lettuce and carrot. Usually I do all my cooking within 2 days of getting groceries so all I need to do is reheat the proper meals.

            Occaisionally I'm simply not going to have time to cook even something quick. Even though I telecommute, sometimes I'm just knee deep in a project and don't want to break my concentration away for longer than it takes to click a few buttons and order food online. Other times I'm just sick of my own food and need a break. That's fine.

            Previously I found when I stockpiled ingredients and overplanned, I'd almost rebel at some point and just not cook, and the food would go bad. This strategy really works for me.
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            • #7
              Tasty lamb stew!

              Glad to find your journal. Another fellow NYC person!


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              ------
              HCLF: lean red meat, eggs, low-fat dairy, bone broth/gelatin, fruits, seafood, liver, small amount of starch (oatmeal, white rice, potatoes, carrots), small amount of saturated fat (butter/ghee/coconut/dark chocolate/cheese).

              My Journal: gelatin experiments, vanity pictures, law school rants, recipe links


              Food blog: GELATIN and BONE BROTH recipes

              " The best things in life are free and the 2nd best are expensive!" - Coco Chanel

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              • #8
                I agree, that lamb stew sounds good.
                Annie Ups the Ante
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                • #9
                  Thanks! I realized I forgot to mention the seasonings for it.
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                  • #10
                    Upcoming Menu


                    Fresh Ham
                    Look on the internet for Fresh Ham recipes to get ideas, but basically all you need is a brine and a hunk of meat.

                    1 fresh ham (preferably bone-in)
                    Sugar
                    Salt
                    Water

                    Brine the ham with the appropriate amount of brine (gonna have to google search for that). I recommend at least 3 days of brining.

                    Once brined, remove from brine, pat dry, and let air dry. Coat with a mix of herbs and clarified butter. Bake at 400 deg until internal temperature reads 160 deg F.

                    I'm serving mine with pureed butternut squash, steamed broccolini with a simple cheese sauce (look up alfredo sauce recipes and use cheddar instead of parmesan, mine is just butter, cream, cheese), and baked parsnips (clarified butter + nutmeg).

                    Collard Green and Turnip Stew
                    This is modified from a Julia Child recipe for a potato and cabbage stew. If you haven't checked out her book "Mastering the Art of French Cooking" then you totally should. She has many traditional French recipes there and substitutions for any carby things are really easy.

                    For the broth/stock:
                    2 qts water
                    1 T vinegar
                    1 pigs foot or smoked hamhock (if you were lucky enough to get a bone-in ham, throw that bone in here)

                    1 carrot
                    1 stalk celery
                    1 small onion
                    bunch of parsely

                    For the stew:
                    butter
                    1 smoked sausage ring, cut up however you prefer
                    1 bunch of collard greens, roughly chopped (remove the stems)
                    2-3 turnips depending on size, cubed
                    salt and pepper to taste
                    smoked paprika

                    To make the stock:
                    Simmer the pig foot or ham hock for at least 12 hours until the cartilage has deteriorated. Strain and chop up any meaty bits. Add the aromatics to the stock and simmer for 1 hour. Strain, reserving the carrot.

                    For the stew:
                    Saute the stew ingredients in butter until sweating, then add the stock. Simmer until the turnips and collard greens are cooked through. Season to taste with salt, pepper, and smoked paprika.

                    I usually eat mine with a dollop of homemade creme fraiche!

                    Thai Curry

                    I love love love Thai curry but I don't like ordering it takeout due to the sugar and PUFA content. It's to make it yourself even with pre-boxed goods as long as you know what you're buying.

                    Coconut Milk
                    For prepacked coconut milk, I recommend Aroy-D asceptic packages with no additives: http://www.amazon.com/100%25-Coconut.../dp/B002I6DZ92

                    Curry Paste
                    Mae Ploy is the best Thai curry paste you can find without making your own (assuming you have access to fresh galangal and kefir lime leaves). This brand is typically available at Asian grocery stores, or online: Amazon.com: Mae Ploy: Grocery & Gourmet Food

                    These are just basic veggies I typically use, but things like zucchini, eggplant, and shitaki mushrooms work really well too. Use whatever looks good or whatever you happen to have on hand.

                    2 cups of veggies (zucchini, eggplant, onion, bell peppers, bamboo shoots... etc)
                    1.5 cups of coconut milk
                    2 T curry paste
                    Fish Sauce
                    2t Sucanat
                    1 lb of meat (I prefer fish or scallops in this, but leftover duck is nice too)

                    Saute the onion, bell pepper and meat. Add the bamboo and curry paste, stir to spread the love, then add coconut milk and cook until curry paste is dissolved. Add fish sauce and sweetener to taste. Serve on its own, with cauliflower rice, or with shirataki noodles. If you want to serve this with shirataki noodles, add rinsed noodles to the pan and simmer so they can soak up the coconut flavor. Really this stuff is fine on its own too.
                    Last edited by mmmpork; 11-17-2013, 04:41 PM.
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                    • #11
                      Thoughts on Sweeteners

                      I've been using Lakanto (Erythritol + monkfruit) and I've finally, sadly, have had to give it up. When I first used it, I was fine but as I've continued to use it I seem to be developing an intolerance to it. It just makes me way too gassy and bloated.

                      I've decided to take a new approach to sweeteners. For things that are truly meant to be sweet, use raw honey or sucanat, just don't use too much. Try to combine it with other sweet flavors, like vanilla and cinnamon. For other things, I'll stick with Yacon syrup and Stevia, with maybe a very small amount of raw honey or sucanat to balance the flavor.

                      I also tried Just Like Sugar Tabletop, and I really couldn't stand the flavor. I had also heard it caused blood sugar spikes for diabetics despite the company's claims. This is also true for Erythritol.

                      Another issue with sugar substitutes, especially in baking, is that sugar itself has unique chemical properties that are very hard to replicate. I'm already replacing wheat flour with alternatives that are higher in fiber and lack wheat's unique properties. I do my best to compensate for the gluten properties by using a portion of arrowroot starch and extra eggs. Sugar is traditionally a liquid ingredient. It adds moisture and texture to things. It lowers the freezing point of ice cream and makes it creamy. As much as I'd love to find the perfect sugar substitute, I think Stevia is the best option out there. I also think that by using a sweetener that is as close to nature and as unprocessed as possible, one ultimately uses less sugar, and it creates less of an impact on the body.
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                      • #12
                        I was very successful making low sugar ice cream! I want to see if I can reduce the amount of honey another tablespoon, but this worked pretty well. This is based off of a recipe I used to make with coconut cream before I developed an intolerance for high amounts of coconut fat. You can easily adjust this recipe to make more. I tend to prefer smaller amounts because it *does* have sugar in it so gotta watch out, especially when mixing sweet and fat.

                        1 pint of heavy cream or coconut cream
                        2 T honey (34g of carbs)
                        1 piece of lemon rind
                        small chunk of cinnamon stick
                        1 T vanilla paste (9 g carbs)
                        2 egg yolks

                        Simmer cream, honey, lemon rind, and cinnamon stick in a heavy bottomed pot (I recommend an enameled cast iron one) until honey is dissolved. Slowly temper the cream mixture with the egg yolks by adding the cream a little at a time until half of the cream mixture has been added. Return to pot and heat on low until the custard is thick enough to coat the back of a wooden spoon (or until 70 deg F). Remove from heat, stir in the vanilla and let sit until cool. Put in the fridge and let it cool at least 8 hours. At this point you'll probably need to freeze your ice cream maker bowl.

                        Before adding to your ice cream maker, remove the lemon rind and cinnamon stick. Churn for 15-20 mins and put in the freezer to harden further for at least an hour. I've found this ice cream is pretty scoopable and not grainy or waxy. If you have those sensations, double check you followed the instructions for your ice cream maker. Other causes of weirdness, heating the custard to too high of a temperature, and also check the quality of your cream.

                        Because this involves heating the cream, I use an organic high temperature pasteurized cream that's cheaper than the nicer stuff.

                        1 pint is 2 cups. This makes 4 servings of 1/2 cup each, about 11g of carbs per serving.
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                        • #13
                          Upcoming Menu

                          Roast Duck
                          Recipe: My Own
                          1 5 lb duck

                          Seasoning:
                          1 t coriander
                          1 t garlic powder
                          1 t ginger powder
                          1 t Sucanat
                          1 t Tamari

                          Aromatics:
                          3-4 scallions
                          5 big slices of fresh ginger
                          4-5 garlic cloves, smashed (I use the base of my knife)
                          One orange peel

                          Brine the duck for 3-4 hours in the brine of your choice. My basic brine is 4 quarts of water, 1/4 cup of sugar, and 1/2 cup of kosher salt. You can try adding seasonings or replacing part of it with juice.

                          Remove from brine and poke holes in the skin with a fork, without breaking the flesh beneath. This will let the duck fat drain out.

                          Steam the duck for 45 minutes, breast down. I have a Cuisine Art stockpot with a pasta insert. I just barely filled the pot with water, brought it to a boil, then steamed the duck in the pasta insert and covered. Once done, reserve the broth thats leftover from the steaming. Refrigerate it and you can separate the fat. Save the fat for use with cooking!

                          Let the duck cool and dry off a bit (this will let more of the fat drain out).

                          Once cool enough to touch, blend together seasonings and rub all over the duck. Stuff the cavity with the aromatics. Place on a roasting rack in a roasting pan and roast at 375 deg F until a thermometer reads 180 deg F. If the breast starts getting too brown, cover it with foil.

                          Take the duck out of the oven and let it rest for at least 15 minutes before carving.

                          Strain the fat and save it. Since you won't be able to get all of the fat out of your roasting pan, I recommend sauteeing Kale or Swiss Chard plus a few cloves of smashed garlic. The seasoned fat is great for stir fries and Paleo Okonomiyaki (aka Egg Fu Yung).

                          Duck Pho
                          Recipe: My Own

                          Duck Stock:
                          Leftover Duck broth from steaming
                          Duck carcass and duck neck
                          1 T Apple Cider Vinegar
                          1-2 quarts of water

                          Pho Broth:
                          2 quarts of duck stock (or 1 quart duck stock and 1 quart water)
                          1 Onion, cut in quarters
                          1 4-inch piece of ginger, halved (sometimes I use 1/4c of crystallized ginger if I don't have any fresh handy)
                          2-3 Star Anise pods
                          1 cinnamon stick
                          5 cloves
                          1 T of Fish Sauce (plus more to taste)
                          1 T of Sucanat (plus more to taste if necessary)

                          Simmer stock ingredients for 10-12 hours (bones and cartilage bits should be falling apart). I use an electric slow cooker for this. Strain, reserving the stock.

                          Add stock to a heavy bottomed pan and bring to a boil. Simmer with onion, star anise, cinnamon stick, and cloves for at least 1 hour. Remove spices and onion. Season to taste with Sucanat and Fish Sauce.

                          Serve with lime, thinly sliced raw onion, leftover duck meat and shiitakie mushrooms, thai basil, and mung bean sprouts. I pretty much use the bean sprouts as "noodles" but you can use shirataki or kelp noodles if you prefer.
                          Last edited by mmmpork; 11-17-2013, 07:01 PM.
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                          • #14
                            Carb-free Noodles

                            I recently got a packet of Kelp Noodles because I've been wanting to try them out. They are really good! I've been using shirataki noodles but I don't like a couple of things about them. 1) They have zero nutritional value other than being a soluble fiber and 2) If I eat to much it affects my digestion. I have to limit myself to half a pouch or bad things happen. Thus far I've had no reaction to the kelp noodles and they work just as well as the shirataki noodles. I mainly use noodles in broth or curry sauce just to absorb some of the flavor, to add some bulk, and because I like the texture. I'm also interested in experimenting with some cold noodle salads, although I would definitely still at least parboil the kelp noodles.
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                            • #15
                              Upcoming Menu

                              Pork Chops
                              Recipe: My own

                              2 pork chops
                              1 T ghee
                              Seasoning rub of choice (I use a blend of onion powder, garlic powder, salt, and pepper or grains of paradise)

                              Rub with seasoning and let sit for 15 minutes. Fry with ghee in a cast iron skillet until internal temperature reads 140 deg F. Let rest 5 minutes before eating. I am serving mine with broccolette in cream sauce (cream, butter, cheddar), cranberry sauce, and pureed butternut squash (with butter, salt, and nutmeg).

                              Fish Stew
                              Recipe: My own

                              2 quarts of fish broth
                              4 T butter
                              2 leeks, diced
                              2 stalks celery, diced
                              2 carrots, diced
                              4 turnips, diced
                              salt and pepper
                              1 cup heavy cream or creme fraiche
                              1-2 pounds fish, shellfish, clams, etc
                              Lemon juice

                              I make fish stock from scratch from fish parts (avoid flatfish and oily fish). Basically simmer 2 lbs of fish parts with 2 quarts of water and 1 T apple cider vinegar for 8 hours or until the parts are completely falling apart. If using clams or mussels, steam them for easy shucking and use the liquor in the stock.

                              Saute the vegetables in the butter for 20 minutes. Add salt, pepper, and seasonings of choice (I like parsley, celery leaves, and saffron). Add fish stock and simmer at least 30 minutes. Add the fish meat and simmer until cooked through. Season with lemon juice to taste.

                              At this point, either mix the creme fraiche into the whole pot or just mix it in at the table in your bowl. If you're not serving all the soup all at once, I recommend just adding 1-2 T of creme fraiche to the reheated soup per bowl.
                              Last edited by mmmpork; 11-25-2013, 05:38 AM.
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