Primal Journal-deMuralist page 218

[Pebbles67]

I used to recommend Bouillon cubes for carb flu until Jenn pointed out that they are full of very bad things. This time I am drinking my bone broth, using lots of salt and getting the same effect. Could be the high fat that helps too.

[demuralist]

I have some turkey bone broth in the freezer, if needed I will remember to pull it out and have it with lunch. I tend to over salt foods though, so I am surprised it could be the answer, but hey, if it will prevent that headache, I'll take it. thanks

[Pebbles67]

I just had a cup of my bone broth but added 1/2 tsp of salt. The bouillon cubes have that much salt in them. Feeling rather exhausted today.

[demuralist]

Party last night, and 2 today. Lots of cheese and nuts. But I have, except for those 2 cookies last night, so far managed to stay out of the sweets and high carb stuff! I even made coconut macaroons to take tonight and did not even test the batter! Had DD taste one of the finished ones to make sure they were good to go. I am feeling strong!

[demuralist]

Well last night was less than stellar, but I did the best I could with what was available, moving on....

This is from Paleobird's "Eat Moar Fat" thread...

"I ran across an interesting formula for figuring your ratios from the work of Dr Jan Kwasniewski author of The Optimal Diet.
First you figure up your IDEAL weight in KILOS. This is not necessarily the weight you are aiming for but it it your Ultimate HSIS (Hot Stuff In Swimwear) weight.
HSIS weight in kilos plus/minus 10% = range for protein grams/day
HSIS weight in kilos divided by 2 = upper end for carb grams/day
The rest of your diet is fat. HSIS weight in kilos x anywhere from 2 to 3.5 depending on your weight goals (lower to lose, higher to gain)

So, at my height and HSIS weight this come out to about 1500 calories if I use the low end of the fat range and that is sometimes hard to get enough to make that. I wouldn't want to do it any higher.

Also, read the blog of Dr Peter Attia for more information on nutritional ketosis. "

So my HSIS weight is 72kg (I actually look great at 160!)
That makes my protein range 65g to 79g
My carb upper end 36g
And my fat would be 144g at the low end and well no need to figure out the high end!
That brings my calories to between 1700 and 1750.
this seems totally doable!

[Kymma]

How did you figure your calories?

I think I am eating too much protein. I am struggling to have real weight loss over time, still trying to get away from 230, I've seen 229, but seem to head back towards 233 every week. So frustrating! But if it is the macros I am getting wrong, then that is so easy to correct!

I think I'll use yours, I look fantastic at 160. Not sure if I would feel hot in a bathing suit, but I would look HOT in clothes.

[Pebbles67]

She multiplied the fat grams by 9 cals and the carb and protein by 4 cals. Then added it all up. I'm, setting my goal at 170. I'll put the stats in my journal like chris did here.

[demuralist]

Yep, Paula got it.

This is fun to have such similar goals and plans, this could make things a bit less confusing for us. I am considering those stats my low end, something to shoot for but NOT go below. Hoping that this kind of attitude instead of the old "Oh no, I went over my calories again" will help keep me from getting on that gerbil wheel of deprivation, binge, regret.

I am still not doing the scale though!

[demuralist]

My sister used to make a cream cheese and olive spread for celery, I bet you that would fit right in with my current goals and be a really nice thing to have as an appetizer for company! I am getting the recipe will post it when she answers the text.

[demuralist]

ok, first my apologies to anyone who needs a precise recipe, that is not how we roll in our family.

My sis's recipe...to a block of softened cream cheese add smashed minced fresh garlic. Spread it on celery, top with sliced green olives. It is yummy.

My adaptation, which I admit is significant and to die for yummy! (measurements are approximate)

2 8oz blocks of full fat cream cheese, softened
1/2 C of homemade mayo

Whip these together to nice and fluffy, just a few minutes.

Now if I had any fresh garlic I would have added at least a few mashed and finely minced cloves here, but I ran out, so I just used a T of garlic powder-NOT garlic salt.

1/2 C toasted Unsalted pecans
1/2 C raw unsalted walnuts

The unsalted part is pretty important! Put them in a food processor of some sort (I have a stick blender that has a little processor bowl attachment-perfect) and chop pretty fine, then dump into the cream cheese mix.

1 small can of pitted black olive
an equal amount of pitted kalamata olives
an equal amount of pimento stuffed green olives

Put these in your food processor type thing and process to a fine chop. then put a generous 1/2 C to 2/3rds of a cup (this is personal taste, you could put the whole mix in, this is where your salt comes in) into the above mix and give it all a whirl.

Spread it on celery, use it as a dip, eat it off a spoon. It is fantastic!!!!