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  • #46
    To get back to the subject at hand - I made a list of the first five days of the "Health Recovery" plan in EFLF:
    Health Recovery:
    Day One:

    Pre-Breakfast:
    Coffee with heavy cream and stevia – 157 cal.

    Breakfast:
    Hot tea with coconut oil – 140 cal.
    Ginger Oatmeal (p. 257) 144 cal.
    w/butter – 36 cal.
    1 cup fermented beverage – 30 cal.
    2 teaspoons CLO
    1 Vit K2
    = 350

    Snack: Coconut milk tonic (p. 220) w/ stevia – 189 cal.
    1 amla-C capsule

    Lunch:
    Hot tea with coconut oil – 140 cal.
    Coconut Chicken soup (p. 182) w/o rice 299 cal.
    Crackers [16 Nut thins] – 130 cal. w/ raw cheese [1/2 cup] – 266 cal.
    1 cup fermented beverage – 30 cal.
    = 865

    Snack: Coconut milk tonic (p. 220) w/ stevia – 189 cal.
    1 amla-C capsule


    Dinner:
    Hot tea with coconut oil – 140 cal.
    Coconut beef soup w/ vegetables (p. 183) – 317 cal.
    Crackers [16 Nut thins] – 130 cal. w/ raw cheese [1/2 cup] – 266 cal.
    1 cup fermented beverage – 30 cal.
    1 liver capsule
    1 Krill oil capsule
    = 883

    == 2633 cal.

    Day Two:
    Pre-Breakfast:
    Coffee with heavy cream and stevia – 157 cal.

    Breakfast:
    Hot tea with coconut oil – 140 cal.
    Super Scramble (p. 253) – 209 cal.
    Bacon [2 pieces] – 84 cal.
    1 cup fermented beverage – 30 cal.
    2 teaspoons CLO
    1 Vit K2
    = 463

    Snack: Coconut chicken broth (p. 182) – 216 cal.
    1 amla-C capsule

    Lunch:
    Hot tea with coconut oil – 140 cal.
    Coconut beef soup w/ vegetables (p. 183) – 317 cal.
    Crackers [16 Nut thins] – 130 cal. w/ raw cheese [1/2 cup] – 266 cal.
    1 cup fermented beverage – 30 cal.
    = 883

    Snack: Coconut milk tonic (p. 220) w/ stevia – 189 cal.
    1 amla-C capsule

    Dinner:
    Thai marinated fish (p. 192) – 287 cals.
    Crackers [16 Nut thins] – 130 cal. w/ raw cheese [1/2 cup] – 266 cal.
    1 cup fermented beverage – 30 cal.
    1 liver capsule
    1 Krill oil capsule
    = 713

    == 2621 cals.


    Day Three:

    Pre-Breakfast:
    Coffee with heavy cream and stevia – 157 cal.

    Breakfast:
    Hot tea with coconut oil – 140 cal.
    Coconut Smoothie (p. 206) – w/stevia – 562 cal.
    1 cup fermented beverage – 30 cal.
    2 teaspoons CLO
    1 Vit K2
    = 732

    Snack: Coconut milk tonic (p. 220) w/ stevia – 189 cal.
    1 amla-C capsule

    Lunch:
    Hot tea with coconut oil – 140 cal.
    Coconut Fish Soup (p. 183) – 253 cal.
    1 cup fermented beverage – 30 cal.
    = 423

    Snack: Coconut milk tonic (p. 220) w/ stevia – 189 cal.
    1 amla-C capsule

    Dinner:
    Hot tea with coconut oil – 140 cal.
    Coconut Fish Soup (p. 183) – 253 cal.
    Crackers [16 Nut thins] – 130 cal. w/ pate [2 oz] – 180 cal.
    1 cup fermented beverage – 30 cal.
    1 liver capsule
    1 Krill oil capsule
    = 733

    == 2423


    Day Four

    Pre-Breakfast:
    Coffee with heavy cream and stevia – 157 cal.

    Breakfast:
    Hot tea with coconut oil – 140 cal.
    Basic Oatmeal (p. 257) – 100 cal.
    w/ butter – 36 cal.
    Bacon [2 pieces] – 84 cal.
    1 cup fermented beverage – 30 cal.
    2 teaspoons CLO
    1 Vit K2
    = 390

    Snack: Coconut milk tonic (p. 220) w/ stevia – 189 cal.
    1 amla-C capsule

    Lunch:
    Hot tea with coconut oil – 140 cal.
    Crackers [16 Nut thins] – 130 cal. w/ pate [3 oz] – 270 cal.
    1 cup fermented beverage – 30 cal.
    Lacto-fermented condiment – 20 cals.
    = 590

    Snack: Coconut milk tonic (p. 220) w/ stevia – 189 cal.
    1 amla-C capsule

    Dinner:
    Hot tea with coconut oil – 140 cal.
    Cream of vegetable soup (p. 232) 2 cups – 260 cal.
    Easy baked salmon (p. 245) – 332 cal.
    Steamed spinach (p. 255) – 69 cals.
    1 cup fermented beverage – 30 cal.
    1 liver capsule
    1 Krill oil capsule
    = 831

    == 2346


    Day Five
    Pre-Breakfast:
    Coffee with heavy cream and stevia – 157 cal.

    Breakfast:
    Hot tea with coconut oil – 140 cal.
    Yogurt Smoothie (p. 205-206) w/stevia – 444 cals.
    1 cup fermented beverage – 30 cal.
    2 teaspoons CLO
    1 Vit K2
    = 617 cal.

    Snack: Coconut milk tonic (p. 220) w/ stevia – 189 cal.
    1 amla-C capsule

    Lunch:
    Hot tea with coconut oil – 140 cal.
    Wild Salmon Salad – 420 cals.
    Lacto-fermented condiment – 20 cals.
    1 cup fermented beverage – 30 cal.
    = 610

    Snack: Coconut milk tonic (p. 220) w/ stevia – 189 cal.
    1 amla-C capsule

    Dinner:
    Hot tea with coconut oil – 140 cal.
    Creamy Onion Soup (p. 233) – 286 cal.
    Baked Lamb chop with red peppers and onions (p. 249) – 353 cals.
    Steamed broccoli w/butter (p. 255) – 74 cal.
    Lacto-fermented condiment – 20 cals.
    1 cup fermented beverage – 30 cal.
    1 liver capsule
    1 Krill oil capsule
    = 903 cal.

    == 2665 cals.
    Last edited by SarahW; 12-03-2012, 10:37 AM.

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    • #47
      To explain: That's not exactly how it is laid out in the book, but 95% accurate. I tweaked to add the morning coffee (not on the menu) and the supplements are a guesstimate and leave out the fermented CLO/high vitamin butter oil that is suggested. I added the K2, and the liver is just some grass-fed frozen raw liver that I chopped up. I also moved around some food slightly.

      I'm making this for my husband, who will follow it since Enig is a nutritionist and scientist. The Nut-thins are an okay product, more a delivery system for cheese. I do have access to raw milk, but not for another week, and I'm thinking that cutting back on dairy might be an interesting experiment (DH currently drinks a lot of milk), so it looks like I'm buying a boatload of coconut milk.

      I ran the calorie counts because I ran some calculations on FitDay and it told me that DH should stay around 2600 calories a day to lose a pound a week. Though right now we're more interested in solving his borderline hyperglycemia and hypertension and his arrhythmia. btw, calorie counts don't include the supplements.

      The only obviously non-primal item is the oatmeal. Instructions are to soak the whole oats overnight in whey, which would alleviate some of the obvious issues. But, the oatmeal could probably be dropped for some eggs. Eggs have better nutrition, yes? But DH has already commented that he is sick of eating eggs every morning. Silly guy. But he did actually spend most of his life eating a "continental" breakfast. Plus, all his life he's been told that eggs are unhealthy, and he's already afraid he's going to die tomorrow of cancer.

      I tried searching the web to find other people who followed any of the plans in the book, and came up with pretty much nothing. If I (/we) do do a full launch of this program I'll be sure to come back and give updates.

      Comment


      • #48
        The inconsistency I see in the EFLF book is that they are all about the good fats and ketosis yet still hold on to the grains like the morning oatmeal. Yes, soaking it makes it more benign in terms of anti-nutrient content but it doesn't make it more nutritious or reduce the carbs. I would rather "spend" my calories on something that is nutritionally more dense than oatmeal, like eggs.

        I am incorporating the coconut products more in my diet but keeping the focus on ketosis. I don't know why anyone would eat oats (aka horse fodder) when they could have eggs.

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        • #49
          How does hubby feel about fish? Most people find this weird, but I eat fish for breakfast. Costco sells a big jar of pickled herring for cheap - doesn't take much to satisfy my morning hunger. I add a dollop of whole fat sour cream, and dill works well with that. Also, Costco's smoked salmon is relatively inexpensive, and you can eat that (sans bagel) with some cream cheese and capers and red onion slices and tomato; I've also had it with avocado, tomato, and onion.

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          • #50
            Originally posted by Paleobird View Post
            I don't know why anyone would eat oats (aka horse fodder) when they could have eggs.
            Because those gooey oats soak up the margarine, brown sugar, and Mrs. Butterworth's Maple Syrup so nicely! If you get instant oatmeal with imitation apple chunks, it's kinda like a serving of fruit!

            Comment


            • #51
              Originally posted by Paleobird View Post
              I don't know why anyone would eat oats (aka horse fodder) when they could have eggs.
              Maybe because they think that eggs are fox fodder?
              "All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident."

              - Schopenhauer

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              • #52
                Originally posted by Finnegans Wake View Post
                Most people find this weird, but I eat fish for breakfast.
                oh, thank god i'm not alone. do this almost every day!

                Comment


                • #53
                  Originally posted by jakey View Post
                  oh, thank god i'm not alone. do this almost every day!
                  I also enjoy eating fish for breakfast, because I can.
                  F 5 ft 3. HW: 196 lbs. Primal SW (May 2011): 182 lbs (42% BF)... W June '12: 160 lbs (29% BF) (UK size 12, US size 8). GW: ~24% BF - have ditched the scales til I fit into a pair of UK size 10 bootcut jeans. Currently aligning towards 'The Perfect Health Diet' having swapped some fat for potatoes.

                  Comment


                  • #54
                    This reminds me, I should cure some gravlax for the holiday season. Nice to bring out for open house, nice to nosh on any time, breakfast or other...

                    Comment


                    • #55
                      Gravlax with scrambled eggs ... awesome.

                      Currently enjoying this with red onion and asparagus fried in extra virgin olive oil.
                      F 5 ft 3. HW: 196 lbs. Primal SW (May 2011): 182 lbs (42% BF)... W June '12: 160 lbs (29% BF) (UK size 12, US size 8). GW: ~24% BF - have ditched the scales til I fit into a pair of UK size 10 bootcut jeans. Currently aligning towards 'The Perfect Health Diet' having swapped some fat for potatoes.

                      Comment


                      • #56
                        Originally posted by Paleobird View Post
                        The inconsistency I see in the EFLF book is that they are all about the good fats and ketosis yet still hold on to the grains like the morning oatmeal. Yes, soaking it makes it more benign in terms of anti-nutrient content but it doesn't make it more nutritious or reduce the carbs. I would rather "spend" my calories on something that is nutritionally more dense than oatmeal, like eggs.

                        I am incorporating the coconut products more in my diet but keeping the focus on ketosis. I don't know why anyone would eat oats (aka horse fodder) when they could have eggs.
                        It's funny, the first time I read up on WAPF (about 6 years ago) my take-away message was RAW MILK!!11!!1!. Now, when I read Fallon and Enig and etc. I see that it is more nuanced, but the nuances aren't very clear. They kinda sorta say that grains aren't necessary, and you should avoid them to lose weight, but then go on to have a "feature story" about a lady who says that she found oats more filling than bacon & eggs. Which all seems to be explained in a brief sentence which attributes that wondrous observation to the fact that the oats are soaked. Huh?

                        That being said, DH and I watched a Youtube video of Fallon a few months ago, and she talked about the sourdough bread in the Swiss village. Husband is still asking me about that, you know, in that roundabout way that tells me that he is constantly thinking about it. Maybe it's because he has Swiss ancestry, so sourdough bread is in his DNA? Or, he could just be still addicted to carbs.

                        I could sub out the oatmeal for eggs, but then I would have to hide the book from the Mr. Otherwise, he'll worry about deviating from the sound and incontrovertible advice of a nutritionist.

                        Two fried eggs are about 180 cals., which works out to be about the same. And, yes, with more nutrition.

                        Originally posted by Finnegans Wake
                        How does hubby feel about fish?
                        Husband hates fish. And, despite being Dutch, hates pickled herring with a passion. Makes for some awkward moments when friends think they have presented him with a great gift. Great idea though.

                        Originally posted by otzi
                        Because those gooey oats soak up the margarine, brown sugar, and Mrs. Butterworth's Maple Syrup so nicely! If you get instant oatmeal with imitation apple chunks, it's kinda like a serving of fruit!
                        Yes, if you throw all that stuff on top of oatmeal it all magically becomes healthy! Duh!

                        Comment


                        • #57
                          Originally posted by otzi View Post
                          Because those gooey oats soak up the margarine, brown sugar, and Mrs. Butterworth's Maple Syrup so nicely! If you get instant oatmeal with imitation apple chunks, it's kinda like a serving of fruit!
                          Ewwwwwww.
                          Originally posted by paleo-bunny View Post
                          I also enjoy eating fish for breakfast, because I can.
                          I like lox and kippers especially.
                          Originally posted by SarahW View Post
                          I could sub out the oatmeal for eggs, but then I would have to hide the book from the Mr. Otherwise, he'll worry about deviating from the sound and incontrovertible advice of a nutritionist.

                          Two fried eggs are about 180 cals., which works out to be about the same. And, yes, with more nutrition.

                          Yes, if you throw all that stuff on top of oatmeal it all magically becomes healthy! Duh!
                          Hah! Yes, I adore the WAPF and all their good works but they contort themselves in knots to find ways that grain is not harmful to you e.g. sprouting, soaking, fermenting. If you have to go to all that trouble to make something edible, I say, why bother? Just eat something that is good for you as is.

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                          • #58
                            Originally posted by Gorbag View Post
                            It depends on how "instant" you need the energy though. So even if high fat foods such as pemmican is an excellent source for energy in a cold climate, and to be preferred on a polar expedition, why does not marathon skiers and others use it when competing in cold climates then? Because fat is “low octane”, it doesn’t burn fast enough and it also takes longer time to digest and get into the system than a lukewarm sugar drink when doing high intensity work...
                            I've been bringing pemmican on backpack trips. It is not cold on my backpack trips. I find it gives me really steady, long-lasting energy. It's not the only thing I eat, but on my last trip it was an ingredient in every meal. Seems to provide the absolute best energy of any food I've ever tried.

                            I backpacked 3000 miles on high carb food and it just didn't work nearly as well. I lost strength, speed and energy although I still had plenty of endurance and stamina to push myself hard. With the pemmican I feel even-keeled. I'd love to try it on a 500 mile trip for a proper comparison to a 3000 mile trip without it.

                            As far as the Eat Fat and Grow Slim book, the point that is made over and over in that book is that there are differences among people. Some are constant-weight people who don't have any reaction to carbohydrates. Others are fatten-easily people who do. The low carb diet helps the fatten-easily people. It makes no difference for constant-weight people. Maybe it doesn't help every single fatten-easily person (like gopintos) but it helps many of them because it corrects a metabolic vicious circle. Believe me, I've been caught in that vicious circle and know what it feels like. Nothing else I tried broke me out of it.
                            Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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                            • #59
                              Originally posted by sbhikes View Post
                              I've been bringing pemmican on backpack trips. It is not cold on my backpack trips. I find it gives me really steady, long-lasting energy. It's not the only thing I eat, but on my last trip it was an ingredient in every meal. Seems to provide the absolute best energy of any food I've ever tried.

                              I backpacked 3000 miles on high carb food and it just didn't work nearly as well. I lost strength, speed and energy although I still had plenty of endurance and stamina to push myself hard. With the pemmican I feel even-keeled. I'd love to try it on a 500 mile trip for a proper comparison to a 3000 mile trip without it.
                              Pemmican also have lots of protein and is a much more complete food compared to high carb foods. If I had to chose between high carb/low protein and high fat/high protein or even high fat/moderate protein on a backpack hike, I would definitely go for the latter two options, so Pemmican or similar kind of foods are not a bad choice at all for that kind of activity. But if running a marathon competing against other people, I would load up on heaps of pasta and starches the days before the contest and take simple sugar carbohydrates when racing. I am glad that I am not a marathon guy though...
                              "All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident."

                              - Schopenhauer

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                              • #60
                                Hi Rosemary,
                                Thanks for checking out my blog, you’ve come to the right place if your looking for a way to eat fat lose fat – Lose fat while still enjoying the foods you love....

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