Category Archives: Being Primal

Some of the #LCHF #Primal Food I Ate in June 2019

I go to this Thai Restaurant every now and then and have pretty much the same thing. I start out with a salad. Since they don’t have traditional salad dressings they put peanut sauce on the salad. That’s not 100% OK because peanuts are actually a legume and they’re not all that good for the gut, but every now and then they’re OK if you can handle it. I then have the Crispy Shrimp with a medium red curry sauce and vegetables with white rice. The breading on the shrimp probably has cornstarch in it or some other starch, so that’s not the best. The curry sauce and vegetables are OK, but the rice is not recommended. I don’t eat much of the rice. All in all, not the best meal to eat out, but I invoke the 80/20 rule! So there!

Who doesn’t love sauteed red onion and mushrooms?

I made a batch of Oopsie Rolls so I could have a lchf “bread” bun for sandwiches!

My first “sandwich” was a Egg Salad Sandwich.

Sauteed Shrimp with Herbed Cauliflower Rice!

A sandwich with salami, cheese, greens and Primal Mayo. Pickles are good!

Another sandwich! This one is my favorite Breakfast Sandwich with sausage, cheese and egg!

I want my baby back, baby back, baby back, RIBS! These were the Best Ribs Ever!

Ribs with just a little more sauce. Make sure its a low sugar BBQ sauce. Broccoli is ALWAYS a good choice!

Another one of my favorite breakfast sandwiches.

Another salami sandwich, this time with raw organic beet and cabbage kraut! Fermented foods are ALWAYS a good choice.

Man o’ man! I guess I really like those breakfast sandwiches!

I made some Chicken Liver Pate. Guests coming over! Use crackers made with almond flour for dipping.

I made a “Liver Sausage Sandwich” using my pate!

Made some Cauliflower “Mac and Cheese” as a side dish for my Lake Perch that I sauteed.

I buy Lake Perch Fillets and other fish from a company called walleyedirect.com Watch out for those shipping costs! In the summer time I have them ship over night mainly because I’m in hot Arizona. But in the winter time, 2 day ship would be ok. Just make sure its all frozen solid when you open the box. The dry ice works pretty well. (Haven’t had a problem… yet!)

Sauteed Lake Perch, above. Below, Cauliflower Mac and Cheese redone a couple days later in the air fryer. Eat your leftovers!

I eat a lot of bacon and eggs. Make sure you take a Fish Oil pill to get your Omega 3s and 6s in balance!

I’m making a nacho type mixture above. Once I wilt the vegetables, I’ll add Organic Ground Beef and some salsa from Costco and spice it with cumin, coriander, chili powder and cilantro.

Had my Nacho Meat mixture with eggs for breakfast.

Wife gave me fresh peas from her garden, so we had a little Asian Stir Fry. I used some canned bamboo shoots and I did use a little of my nacho meat mixture, so it was a little Asian Mex Fusion! Don’t be afraid to experiment and play with your food!

I had some ripe avocados that I had to use before they went bad. So I made a batch of guacamole with them, then scooped it out with an ice cream scoop and placed them on a baking sheet which I then put in the freezer. Once frozen, I put the little guacamole balls in a container and saved them in the freezer. I use them to thicken up smoothies! I like that… no waste!

That’s a good Polish sausage I got from Costco. I heated it up in my air fryer and served it with some organic, raw beets and cabbage kraut, also from Costco. Here’s a pic of the Polish Sausage pack.

Yep, more bacon and eggs!

Yep, more Lake Perch. This time with Asparagus.

Crab legs with asparagus and melted butter. It seems lately that every time my wife and I go to Costco we get one serving each of crab legs. They are good! Cost for that crab leg up above is about $13. So we get two of those for about $27. Lots of meat. My wife usually doesn’t finish hers and has a second meal from it. If I had any self control, I would do that too!

Egg (R)evolution!

The Incredible Edible Egg (R)evolution!

This is not the evolution question about what came first, the chicken or the egg. As far as I am concerned egg evolution/revolution is where we are at with understanding the health benefits of the whole egg! Every now and then the egg is could be considered a unhealthy thing to eat. Sometimes its the most fantastic thing you can eat, almost a super food! Where do I stand?

I had a restaurant back in the south suburbs of Chicago. A new restaurant opened up taking a once venerable dinner destination and turning it into a breakfast house, you know, like a pancake house. Pancake houses were not my competition, but I had to check it out because my wife and I had had a lot of romantic dinners there. So we wanted to check the space out in its new incarnation.

So we walk in and are being escorted to our table when lo and behold at the other end of the room there was one of our regular customers! He was so health conscious he almost drove us crazy at our restaurant with his “special” needs. So I go over to him and ask him what was he going to eat here that was “healthy”. Was it going to be a stack of pancakes with butter and sugary syrup? French toast? Eggs and sausage or bacon with hash browns fried in some kind of industrial oil? And so on. I couldn’t think of anything back then (the 90s) that was going to be considered healthy in a pancake house. Who’s going to have a salad at 9 in the morning?

So I asked him and he said, “a plain, egg white omelet”. I didn’t see that one coming, so I said “of course”, and went back to my table. That’s so boring, isn’t it? Egg white omelet and plain on top of it. And that’s what the connotation a lot of “healthy” food had back then and even today, i.e. “boring”. Who wants to eat boring food?

The egg is not boring! Just imagine the food possibilities with the egg. You can have a simple fried egg, omelet or quiche. You make cakes and breads with eggs, sauces like Hollandaise and Bernaise, ice cream and so much more. Not to mention my “crack” egg salad! We need eggs. No question about it.

So back in the day, the egg yolk was considered evil because it contained fat! Hence the egg white omelet. Egg whites are pretty much just water. Now fat is or friend! Egg yolks got the fat and all the nutrients you could ask for. So its nice that the evolution of the egg is now back where it belongs. The whole egg is healthy and almost a super food. Eat your eggs including the egg yolk!

What to Drink on a Low Carb High Fat Diet

Water!

Don’t ya just hate it when someone just rambles on and on about something and it turns out to be just a one word answer!?  Could have saved a whole lot of time and trouble, but noooooooooo! Got to go on and on for so long, you forget what it was all about in the first place. Geeeeez! Yep, the answer is water!

Filtered Water

Ok, let’s ramble on! Water is the best isn’t it?! Yes it is. Now, where I live (Arizona) the ground water has a few little extra things in it like cyanide and arsenic. Leftovers from the unregulated mining days. So you got to filter your water, that’s for sure. When my wife and I go for a drink of water we usually get it from the fridge that has a filter on it and the fridge also uses filtered water to make the ice. So the ice is good to go.

When I cook and I need a lot of water, it comes from the kitchen sink, which at the moment does not have a filter on it. I use to have a Brita filter on it, but had it removed when we changed faucets. I could get a reverse osmosis system, but they are expensive and I don’t know about the overall quality of the end result water anyway. When I had my restaurant in Cornville, Arizona the plaza had a well that had to get their water tested every year. So sounds good, right? Well, I’m sure there was a lot of “stuff” in that water, but it was deemed safe by the authorities, so it must be good, right? Yeah, right. I had a Brita pitcher there for my own drinking water. You drink a lot of water working in a hot kitchen, so got to filter those gallons of water!

Bottled Water

I don’t know about buying bottled water, except for certain instances. For example, I make Kombucha. So I use a big quart bottle of Fiji Water (the best water on earth, according to them) to make my fermented tea. I’ve been making Kombucha for over three years now and my SCOBY (Symbiotic Colony of Bacteria and Yeast) loves the Fiji water!

Steam Distilled Water

There are sometimes when you don’t want anything in the water at all. I had a kidney stone once and started drinking steam distilled water. But other than that I don’t know why you would want it? I just thought of this! Maybe because you’re a total control freak! So you buy steam distilled water by the gallon and add your own minerals to it (there are drops)! Its kind of like all the other waters are like fast food or prepared meals, i.e. you don’t know what’s in them! So you cook your own food and you make your own water.

Milk and Soda

I was a kid of the 50s and 60s. We were brought up on milk and had milk with every meal. As teenagers and above, we got into that soda thing. Had a Coke with every fast food meal that went down the hatch. Even into my fifties and early sixties I was still doing this! Milk with breakfast, sodas with everything else. Then the beer, wine and other forms of alcohol were added to the mix! The only tea I drank was a Long Island Iced Tea! Getting back to milk, I used to drink whole milk. Then my family started drinking 2% milk. I didn’t like it and insisted on whole milk no matter whose house I was at. Later on in my 30s I switched to 2% milk because I was finally starting to put on some weight. I had been skinny up to this point. But as long as the milk has lactose in it, its got sugar in it. Now, the only dairy I have is full fat heavy whipping cream and full fat cheeses and yogurt (I make my own yogurt too!).

There you are! Your bottled batch, which you can start drinking, or let do a second fermentation for some bubbles. And your new batch, which sould be ready in 14 to 20 days.

Coffee and Tea

Coffee and tea are ok, but don’t forget, you got to have good water to make them! I enjoy a good Bullet Proof Coffee every now and then (coffee, heavy cream, coconut oil, butter, MCT oil). Tea is good, especially when you’re fasting. And don’t forget that kombucha. Although store bought commercial kombucha might have a little bit too much sugar in them, so be careful. Before I started making my own kombucha, which by the way ends up with no sugar in it at all (the little guys eat it all up), I would drink a bottle of the commercial stuff over two or three days to cut down on my daily carb intake.

Alcohol

No alcohol, unfortunately. Its only to be ingested occasionally in the form of wine. Alcohol is recognized by the body as being poison. The liver goes into a full court press to process that poison and get it out of your system! Guess what happens to everything else especially the glucose floating around in your blood? It gets stored as fat! So a rum and coke is disastrous! While the alcohol is being processed, the sugar in the coke is stored as fat. So, you say, “I’ll switch to rum and diet coke”! Brilliant! Sorry, nope! Sugar and many sugar substitutes still induce an insulin spike, so whatever is floating around gets jammed into those fat cells! If you want to lose weight, you have to stop drinking alcohol.

Get lots more info on Being Primal by subscribing to my website.

8 Keto Misconceptions Debunked!

There’s a great article from Mark’s Daily Apple that debunks 8 Keto misconceptions.  Here’s the link.

Blackened Rib Eye Steak with Bleu Cheese, Caramelized Onions and Asparagus

Here’s a quick summary:

1) Your Brain Needs Glucose, How Do You Even Think?

Quick answer: Your brain does need glucose, but not in big, massive quantities! Your liver can make enough glucose to easily handle the brain’s requirements!

2) Don’t You Need Carbs for Energy?

Quick answer: No! We run great burning ketones.

3) How Do You Get Fiber with KETO?

Quick answer: Vegetables and some fruits.

4) How Do You Exercise Without Carbs?

Quick answer: Quite nicely!

5) Doesn’t All That Fat Give You Heart Disease?

Quick answer: Not usually, but we are all different! Total cholesterol may go up, but that is usually accredited with higher levels of good HDL cholesterol.

6) You’re Just Losing Water Weight, Not Fat

Quick answer: All diets have water weight loss in the beginning. Keep going with LCHF and you’ll start burning that fat!

7) I Heard the Keto Diet Kills Your Gut Bacteria

Quick answer: Not if you eat “good foods”. See if you can tell which one is good and which one is not good: A)Bologna and American cheese or B)Grass fed rib eye steak with bleu cheese butter (butter from grass fed cows) and buttered broccoli. Both are meat and cheesy, but B is a whole lot better because it feeds the good gut bacteria while A feeds the bad bacteria.

8) Keto Isn’t Sustainable

Quick answer: Sure it is! From the “yes, I’ll eat this way for the rest of my life” to “its good for the environment” viewpoints.

Again, here’s the link to the full article on Mark’s Daily Apple. To find out more about being Primal, subscribe to my blog and I’ll give you my free eBook entitled “Being Primal” for free! And if you really want to dive in, sign up for my Intro to Primal Paleo Challenge. You can also check out my success story on Marks Daily Apple.

The Art of Walking for Weight Loss

The Art of Walking for Weight Loss

When  I weighed in at over 300 pounds I couldn’t exercise much except for walking. But it turns out walking is a great for weight loss. Of course, you have to eat the right foods in addition to walking. You can’t just eat Big Macs with Fries and Vanilla Shakes and then walk some and lose a lot of weight or any weight at all. But if you ate the right Primal foods and walked some you could start losing weight.

First, Start Eating Primal

Once you start eating Primal you will train your body to start burning fat instead of relying on carbohydrates to fuel your activities.  When you’re eating lots of carbs your body burns the carbs first. If you’re not doing any exercising whatsoever (like me for a while) the carbs you’re eating gets stored as fat.

Above, Wedge Salad with Pork Belly! Primal lunch!

Sedentary Lifestyle Problems

If you don’t do any exercise whatsoever, your muscles and liver will never get rid of their glycogen stores. That means insulin will only be able to store excess carbs as fat! And if you eat any fat with those carbs, it’ll store that in your fat cells too! Double whammy!

Here’s my favorite example. I like pro football. When that starts up I’m mesmerized in front of the TV watching my favorite sport. So when Sunday rolls around, there are three games to watch! In the old days, I would just sit in my lazy boy watching the games only to get up to go to the washroom, or make a drink, or eat some terrible snack like potato chips and dip. So how did I change?

Secondly, Start Moving

I started DVRing the games! I’d actually go for a walk while the games were still on! Which actually works out kind of nice because I can fast forward through all those stinking commercials! There’s a lot of commercials! I also started watching a lot of the action standing up and moving around and I also stopped drinking and started eating good Primal snacks! (I now have a drink occasionally)

So start eating Primal like I mentioned above. Then you got to start moving. No more lazy boy! Here’s my second favorite story… My wife and I went on a week’s vacation to Seattle in 2018. We took a taxi from the airport to where we were staying, which was close to downtown Seattle. So we didn’t rent a car. We walked everywhere! We ate (and drank) pretty good. When we got back home we found that we both lost weight! Gotta love that!

So now you’re eating Primal and picked up your movement. You’re walking a lot and when you watch TV you move around a bit. Even if you sit at work, get up every half hour, stretch and walk around, even if its just circling your desk.

Kick it Up a Notch!

So now you’re eating right and you’re moving and walking. What else can you do for your weight loss goals? How about a bike ride? Play tennis? When my wife and I “play” tennis, we don’t keep score and actually try to keep the volley going for as long as we can! We also play frisbee, badminton and play a game of IT! Remember IT? I’m not talking about Information Technology. I’m talking about the old schoolyard game of tag, you’re IT!  If you’re not there yet, try walking after every meal even if its only for 5 or 10 minutes. It will help with your blood sugar control.

Welcome to Expert Status

OK, so now you’ve been eating Primal for a while and walking regularly and every now and then you “play”. Great! How about going for a walk in a fasted state?! That’s right! So when you get up in the morning, go for a walk before eating anything. You’re now a fat burner (because you’ve been eating Primal for a while), so if you don’t have any ingested fat to use for fuel, you will start to burn the fat off your body! And if you’re eating Primal and walking and exercising and if you’re not stressed out all the time, guess what? You’ll be getting better sleep and because you’re a fat burner, you could even lose weight while you’re sleeping! That’s right! While your body is healing itself at night while your sleeping, it will use the fat on your body to fuel the process! Fantastic!

That’s the Art, Now the Science

Its all about your heart rate. Subtract your age from 208. Take that number and multiply it by .55 (55%) to get the low end of your fat burning zone and then multiply it by .75 (75%) to get the high end of your fat burning zone. So if your 60 years old, 208 – 60 = 148. For the low end 148 x .55 = 81. For the high end 148 x .75 = 111. So if you keep your heart rate between 81 and 111 beats per minute, you are BURNING FAT!

To find out more about being Primal, subscribe to my blog and I’ll give you my free eBook entitled “Being Primal” for free! And if you really want to dive in, sign up for my Intro to Primal Paleo Challenge. You can also check out my success story on Marks Daily Apple. It could be your success story too! See you on the skinny side!

My Journey Through the Healthcare System – The Money Trail

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!

Success!

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!

Where’s the Beef?

The Beef, or should I say Steak, is right here!

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!
  1. Season the steak on both sides
  2. Sear the steak in a hot pan with a little olive oil and butter, 30 seconds each side
  3. Transfer to the air fryer basket and cook on the steak setting which should be 13 minutes at 370 degrees
  4. When its finished, place on a plate and let rest while you prepare your side
  5. Eat!