This is one of my favorite omelets. I actually serve this omelet open face with the Smoked Salmon on top. Its kind of like a warm Blinis and Smoked Salmon plate without the Blinis, and instead of hard boiled egg, the egg is a nice warm omelet egg! OK, let’s go…
2 Eggs (I used just one in the pictures. I wasn’t that hungry. But you can use up to three eggs (or more if you want to share))!
1 tsp butter
2 tsp olive oil
1 tbl cream
pinch of salt
chopped chives (save some to sprinkle on top)
2 ounces cream cheese
Smoked Salmon (I used 2 ounces)
1. Gather your ingredients and prep them
2. Melt butter with olive oil in nice non-stick pan
3. Put the cream in
4. Crack the egg(s) into the pan and whisk with a fork in the pan being careful not to scratch the pan (I don’t want to dirty too many dishes!)
5. Add the chives and a pinch of salt, then pinch off bits of the cream cheese and add to the pan
6. Cook until set. You can flip the omelet over is you want to cook the loose eggs. Flip it back over and slide it onto a plate.
You now how there’s all these new low carb high fat cheese crackers out there? I just bought some bacon cheese crackers made with almond flour at Costco. So I guess the selling point is the facts that there is no gluten and are high fat. But the carbs are just a tiny bit below that of a Triscuit! So they are not low carb or as low carb as one would like because you are more than likely to eat a whole bunch and be done with carbs for the day.
But what if you can make a tasty cheese cracker made with 100% cheese that have no gluten, no grains and have little to no carbs? Its a game changer! They are easy to make too, so lets get started…
1 package of sliced cheese like cheddar, swiss, colby or Muenster like the variety pack you can get in Costco
Various dried spices that I’m sure you have in your cabinet right now at this very minute!
Preheat your oven to 250 degrees
Line 2 baking sheets with parchment paper. You can do more if you want to, but this is going to make about 40 cheese crackers
Cut slices of cheese into 4 quarters and place each quarter on the parchment paper with about a half inch between each quarter.
When you have completed the two sheet pans you can either bake them as they are (plain, which is good) or sprinkle them with some herbs and spices. Sometimes I use Mrs. Dash No Salt, or just basil and oregano, or salt and pepper, or whatever! Experiment!
Bake at 250 for 30 minutes
I use these for eating guacamole and sometimes I make nachos with no chips. I have these chips on the side which I use to scoop up the nachos mixture.
This is one of my favorite breakfast meals. In this version we are going to replace the English Muffin with a Coffee Mug Muffin made with coconut flour. Coconut flour of course is grain and gluten free, but it does have carbs so be careful. We just use one tablespoon here so that’s only 5 grams of carbs. Lets go…
Put on a small pan of water to poach the eggs then make the muffin. To access the Coffee Mug Muffin recipe, click here!
2 whole eggs
1 tsp white vinegar
water for poaching eggs
Protein for your Eggs Benedict like Bacon or Smoked Salmon like I used here
1 tbl water
Juice from half a lemon
2 tbl butter
1 egg yolk
pinch of salt
pinch of cayenne pepper
Make the muffin
2. Turn muffin out on plate
3. Let cool a minute or two
4. Slice into 4 pieces
5. Toast on top of toaster
6. Meanwhile, bring the water to a simmer in a shallow pan. Add vinegar (this will help keep the eggs from spreading out too much). Crack the eggs open and carefully place the egg in the water. Be careful, don’t boil your fingertips! I turned my eggs over to cook the tops a bit. Use a slotted spoon.
7. Place the toasted coconut muffin bread on the plate
8. Add your protein, which in my case is Smoked Salmon. You can use bacon, pork belly or Canadian bacon
9. Remove the eggs from the water with a slotted spoon and let excess water drip off. Place on top of protein.
10. I dumped the water and used the same pan to make the hollandaise sauce. Put the water, lemon, egg yolk, butter, salt and pepper into the pan.
11. With the flame on low, stir with a whisk. As the sauce gets hot the egg yolk will thicken. Don’t overheat or your eggs will scramble! Lift the pan off the heat to lessen the heat. If your sauce starts to break, add a tiny bit of cold water and whisk.
12. Put the sauce on top of the eggs and enjoy! A sprinkle of chopped chives would have been nice, but alas! No chives in the house! But you get the idea! 🙂
I’ve eaten a lot of Beef Broccoli Stir Fry. I made it for myself and my staff in my restaurants. So for this one I had a raw steak and some leftover cooked broccoli. I wanted to cook the steak around lunch time, refrigerate it and then make the stir fry when my wife got home for dinner and use some of the cold steak in the dish while it was cooking. But things happened and the steak was still raw at dinner time. So when my wife got home, I started up the grill, put the steak on and in the 12 minutes it took to cook the steak, the stir fry was done! OK, here we go…
1 tbl butter, or avocado oil, or coconut oil
Half of yellow onion, peeled, sliced
1 small carrot, peeled, halved, cut into thin slices
1 red sweet bell pepper, sliced
1 small can of sliced water chestnuts
1 cup leftover cooked broccoli, chopped
1 tsp lemon grass paste
1 tsp cilantro paste, or fresh cilantro to taste
1 tbl Hoisin sauce
2 tsp ginger paste, or 1 tsp ground ginger
1 tbl soy sauce
Here’s a pick of the store bought “pastes”
You have just 12 minutes to get this done while the steak is cooking. OK, sorry about that. No steak, this is just a vegetable recipe. But let me say this. I don’t ever cut up all my ingredients and then start cooking. So with the above ingredients, I would prep the onion and start cooking it in the pan. Then I’d prep the carrot, add that to the pan and so on! Everybody does that right?
Melt butter in a fry pan or wok
Add yellow onion and cook until limp
Add carrots, cook while prepping bell pepper
Add can of sliced water chestnuts
Add leftover broccoli, cook some more, toss it all around, do the hokey pokey, etc
Add the remaining ingredients and stir or toss to combine and bring up to heat
A lot of times people think “I’ll just exercise more” to take care of the food and calories they just ate. But no amount of exercise can fix a bad diet! And what do you get from chronic cardio? Burn out, sore muscles and still overweight!
As you can see in the Primal Blueprint Fitness Pyramid, its not just jogging and getting that heart rate up high. Its a little bit of everything, but what worked best for me was the PEMs, walking and sprints mixed in with a lot of play! And play for me included swimming, tennis, badminton, frisbee and riding the bike!
I did sprints once a week to 10 days. I also did some HIIT Pit and weight lifting, but not much. Just a couple times each a month. I did do a lot of walking. My FitBit said at one point that I walked the length of India. I was thinking of changing my name to Forest Gupta! Just kidding, take it easy.
The main thing is to have fun! Team sports is a good one for that with a lot of people involved. If you can’t get enough people for two football teams or even basketball teams, play IT. Not information technology. I’m talking the old classic kid game IT!
I actually quit my health club because of all the free things that I started doing. The money I saved there, went towards better food! Organic vegetables and grass fed beef doesn’t grow on trees you know!
I love bacon and that means I really love pork belly because pork belly is what they use to make bacon! I once stopped in a little bar/restaurant that had pork belly sliders as a special that day. I love pork belly, so I tried them. Here’s what they did. They cut three chunks out of a raw pork belly and dropped them into the fryer! Not good! Tough as heck! It was cooked through, but you need a little more TLC than that! I always braise my pork belly first. This gets it nice and tender. OK, here we go…
1 large yellow onion, peeled
3 stalks of celery, rinsed, ends removed
3 large carrots, peeled, ends removed
1 fennel bulb, peel the outer layer if dirty, otherwise rinse well. Save some of the green fronds
1 raw pork belly (I buy mine at Costco)
2 tbl fennel seed
2 tbl mixed peppercorns
1 tsp salt
4 cups chicken bone broth
1 cup of your favorite booze like Jack Daniels or Maker’s Mark
1/4 cup Maple Syrup made with Monk Fruit sweetener, or you can use real Maple Syrup because its not that much overall
1. Chop up the first 4 ingredients and put them in the bottom of a roasting pan with the saved green fronds from the fennel bulb
2. Score the top of the pork belly in a diamond pattern making sure you only cut into the fat portion
3. Coarsely grind the spices up in a grinder and sprinkle them over the top of the pork. Rub into the pork making sure you get some into the crevasses you cut into the pork belly fat. If you don’t have a spice grinder (I use an old coffee grinder) you can put the spices in a plastic bag and roll over it with a rolling pin.
4. Place the pork belly on top of the vegetables in the roasting pan.
5. Add the chicken stock, booze and maple syrup to a mixing bowl or measuring cup and stir to combine. Gently pour it over the pork.
6. Sprinkle some salt on top and place the pan in a preheated 300 degree oven. I used my smoker for some added flavor from the smoke, but this will be just fine in a regular oven.
7. Cook for 4 hours, making sure all the liquid does not evaporate! Add some water if it looks like its getting too low. Check halfway.
8. The above pic is about halfway through
9. The above pic is at the end of 4 hours
10. Carefully remove the pork from the roasting pan to a cutting board and let rest. I use two large metal spatulas to get the pork belly out. Be careful, otherwise it may fall apart!
11. Meanwhile, I put the veggies in my food processor. I put what was left of the juices in a fat separator cup and while the processor was running, I added the broth and threw out the fat. You can add a bit more of the booze and maple syrup to punch up the flavor, if you want. Also, a pinch of salt.
12. A nice smooth sauce is the result.
13. Put a large dollop on your plate and smear it across. Then put your serving of pork on top. Eat with your favorite vegetable. To reheat the pork belly, I like using my air fryer because it gets it nice and crispy, but you have to be careful not to burn the top. If the top of your pork belly is already dark, just lay the topside down in the air fryer. You can also use the pork belly like bacon, fry it in a pan, and make a great BLT. You can also cut it into small pieces and air fry it or pan fry it for a great salad topping. Great Wedge Salad!
Over a 5 Year Span I Spent over $100,000 on healthcare!
I opened a restaurant in Arizona and as an employer I had to fend for myself to get health insurance for me and my wife. Obamacare was going to be the end all answer for everyone! So I signed up for coverage for my wife and I with Blue Cross Blue Shield of Arizona (a non-profit charitable organization). Our premiums were $1,200 a month with $5,000 deductible EACH! During this period of time I was overweight, Type II diabetic and had high blood pressure. I had a lot of aches and pains and other health problems that maxed out the deductible for those 5 years. So I paid $15,000 a year in premiums while spending an additional $5,000 a year to cover deductibles. So $20,000 for 5 years equals $100,000. And after spending all this money on my health, how was I feeling? Absolutely terrible!
I could go on and on about how inefficient our healthcare system is, but I’ll just say a few things about that. Isn’t it frustrating that you go into your doctor’s office for an appointment that you’ve waited a long time for only to find out you need a test or a scan. And it then takes weeks to get that done! Hopefully things don’t get worse or you don’t die while waiting! And the prices on everything! Nobody talks about prices and if you did they probably would look at you like you’re from outer space.
Ouch! But its just a cut, right?
I had an employee cut himself while prepping food. The bleeding stopped, we bandaged him up and we put a glove on him. I thought everything was ok, but when he got home his wife made him go to the hospital emergency room! He got 3 stitches at $300 each for a total bill of $900 which my worker’s comp insurance paid. And then the insurance company dropped me and I had to hustle to find another company at way bigger premiums. Next time, go to Urgent Care where stitches are only $100 each!
Last story… I had a colonoscopy and upper endoscopy done at the same time. I got a bill for two anesthesiologist services! Why? I was out already. Why two charges? I don’t know! How about this, during my first colonoscopy and upper endoscopy 10 years earlier, they didn’t put me out at all! I watched it all on a TV screen! No anesthesiologist! I guess they made changes because everybody has got to make some money!
OK, this really is the last story! This happened when I was a newbie on Medicare. I had a lump on my foot that at times was causing me severe foot pain. The foot doctor I was referred to made it sound like it was a simple operation that could be done in his office, but when he found out I was on Medicare the whole thing was moved to the hospital and another anesthesiologist was involved! Big bucks, but Medicare paid it. Hallelujah!
So I Went Primal and My Life Changed!
So after spending all this money on healthcare and not really feeling any better I thought I have to do something on my own. At one point in time I did have a doctor tell me to lose weight, but he did not elaborate on how to do it or what was the best way to do it. Doctors, with all the training they get, take only one class in nutrition! So I decided to lose weight with the ultimate goal of getting off my meds. I was taking Type II Diabetes meds and High Blood Pressure meds. The meds had a lot of “side effects”. So after doing some research on the web I decided to turn Primal and my life immediately got better!
Long story short, I lost 70 pounds and got off all my meds! And guess what? Doctor’s visits have gone way down. Procedures and scans have gone way down. I wish I would have done this a lot earlier because I would have SAVED A LOT OF MONEY! I would have saved my deductible anyway and that amounted to more than $25,000 over those 5 years. That buys a lot of grass fed beef!
The Moral of the Story
The whole Standard American Diet food pyramid is out of whack! Don’t follow it! Carbs are bad! Limit your carbs to as low as you can go. Stop eating sugar and things that turn into sugar. Don’t be overweight! I know in this age of political correctness its not nice to body shame anyone. That you are perfect no matter what. But I’ll tell you from my experience of being overweight for a long period of time, its just not healthy! Lose the weight and you’ll feel better. You’ll cut down on doctor’s visits, health problems, procedures and not to mention all the time saved by not having to do all those things. As the Primal caveman Grok once said, “Live long and drop dead!”
I have a Intro to Primal Class on my website that I charge $21 for. Not a bad deal considering all those insurance premiums and doctor visit prices! Its all about the food!
Don’t ya just love beef? Grass fed beef is the best of course, but you can eat the grain fed stuff if that’s all that’s available. If cattle eat grass, everything is ok because that is what their genetic engineering tells them to eat. If you put a field of corn and a field of grass in front of cattle, they will more than likely wander into the field of grass and start munching away. Corn is not their thing. If they eat grains instead of grass, they start to become sick. Next, they’re being dosed with antibiotics to make sure they survive.
That combined with growth hormones and you can see why you don’t want to eat too much of grain fed beef. Toxins end up in the fat, so if you eat a lot of grain fed beef, don’t eat the fat. Cut the fat off and replace it with some butter from grass fed cows!
Quick Steak Recipe
My wife and I just shopped at Costco and bought some proteins while there including rib eye steaks. I was going to cook one on the grill for lunch, but it turned out to be a cold, windy day so I cooked inside instead. I pan seared the steak with some blackening seasoning on it. And then I transferred it to my air fryer and finished cooking it in there.
It came out medium well. I usually like my steaks medium rare to medium so it was a little over done for my taste. But it was still delicious and with my two over easy eggs, it was fantastic! I adjusted the below times to get the steak to medium, so if you want med rare, go a couple minutes less. If you want medium well, go a few minutes more.
One rib eye steak about one inch thick
Seasonings, I used blackening spices. You can just use salt and pepper, or use your favorite steak seasoning combo
Whatever side you want (but not fries!), I had Steak and Eggs. My wife just ate steak!
Season the steak on both sides
Sear the steak in a hot pan with a little olive oil and butter, 30 seconds each side
Transfer to the air fryer basket and cook on the steak setting which should be 13 minutes at 370 degrees
When its finished, place on a plate and let rest while you prepare your side
Metabolic flexibility is the ability for one’s body to switch between burning fat and burning sugar.
What metabolic flexibility means is if you eat a low carb, high fat meal, your body goes into fat burning mode. And if you eat a meal high in carbs, like a cheeseburger on a bun with french fries and a vanilla shake, your body goes into sugar burning mode to burn that glucose! Its the best of both worlds! But how do you get there?
Its in our genes!
We are actually born with this ability! Our caveman ancestors didn’t have many different carb options to choose from. They may have come across a beehive every now and then and had some honey, but what else was loaded with sugar back then? Not much. Even fruits back then were not as sugary as they are now. Years of hybridizing fruits have made them sugary sweet to satisfy today’s sweet tooth! Even vegetables are sweeter than they were back in the day.
So if you eat the Standard American Diet for 50 years, guess what? You’ve eaten a lot of sugar and you’ve trained your body to burn sugar. So if you’re a sugar burner and you eat some fat, you’ll store that fat. And the real kicker is if you eat too much sugar, you’re going to store the excess sugar as fat too! That’s right, excess sugar gets stored as fat. So you’ve got the worst of both worlds!
Reprogram your Genes
How do you fix that? You’ll have to retrain your body to burn fat. If you’ve been eating the Standard American Diet for a while, you probably are a little bit overweight. Am I right? If you cut down on the carbs and exercise a little bit, you can retrain your body to start burning fat. Alright, so you cut down on the carbs, raise the amount of fat you’re eating and exercise (walking is the best) and guess what? Your body has no choice but to start burning fat for energy because there is simply not enough carbs to power the whole system. So now your body has been reminded about its ability to burn fat.
Does that mean you now have metabolic flexibility? No. Because if you eat a meal heavy in carbs, your body goes back to sugar burning mode and forgets all about burning fat. What you have to do is stay in fat burning mode for a while to retrain your body to stay in fat burning mode. How long? It depends on you! A fully committed person that doesn’t cheat should be able to do this in about 21 days. That doesn’t mean you’re fixed in 21 days! If you start to eat lots of carbs again, the effort will be wasted.
Become a Fat Burning Beast!
What you should do after 21 days of strict LCHF eating is to keep eating low carb high fat for a while to keep you in fat burning mode. If you’re truly Primal by eating the right LCHF foods you will also be less hungry overall and not have to eat as much as when you were eating carbs. The higher fat foods are more satisfying, so you will eat less. Sometimes you may even skip a meal! Skip a meal and go for a walk and guess what? You’ll start burning the fat that’s on your body!
Now we’re talking! So do this for a while and get your body deep into fat burning mode. So eat low carb high fat for a while, exercise a little, lose some weight (you have to lose some weight to signify fat burning mode) and then you can have some carbs. But then go back to LCHF for a while.
Carbs in Moderation
So you see what I’m saying? You will not truly be able to go back to eating boxes of donuts, fast food, quarts of ice cream, putting sugar on top of your Captain Crunch, etc, etc. But having the metabolic flexibility to eat a burger with fries and a shake every now and then, without it all being stored on your hips is a good thing! Don’t get me wrong. Your blood sugar will go up, but your system will take care of it in a more normal fashion. Just don’t keep eating these kinds of meals one after another for a long time. Of course, your personal success will be dependent on how damaged you are. If you’ve been a Type II Diabetic for a long time and extremely overweight, your timeline may be a lot longer.
If you’d like an intro to the Primal lifestyle, please take my 21 Day Intro to Paleo/Primal class. Its just a dollar a day for a total of $21.