Tag Archives: food

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!

Foods in the News – Avocados, Flaxseed, Cherries

Foods in the News – Avocados, Flaxseed, Cherries

Avocados are good! They do have fat, but its a good fat. Want a completely different way to eat avocado?  Here’s my recipe for Avocado Chocolate Mousse! Did you know that an avocado has more potassium than a banana? Plus there’s lots of other health benefits. Check it out by clicking here.

Canola Oil is bad! (Its about time the news broke!)

Flaxseed is good stuff! It has four times more Omega-3s than Omega-6s, so by eating flaxseed you can bring your Omega-3 to Omega-6 ratio back in balance to reduce systemic inflammation. I put some flaxssed oil on cottage cheese and it that or I add some flaxseed oil to my smoothies.
70 Reasons to eat more flax seed.
Extend your life with Flaxseed!

Did you know cherries contain natural melatonin? That’s right! Eat some cherries or drink some tart cherry juice and get a good nights sleep! I buy frozen tart cherries from Costco and use them in my smoothies. Read more here!

My father died of colon cancer when I was 13 years old. And I had a brother in his 50s die of liver cancer. So I’m kind of obsessed with cancer and keeping it at bay. Cancer loves sugar! So the Primal diet is perfect because its all about lowering your carb (sugar) intake. Here’s an article entitled “Six ways to diffuse your cancer time bomb”.


Your Success Story

70 Pounds Lighter and Medication-Free: How Going Primal Changed My Life

real_life_stories_stories-1-2I’ve been the chef/owner of a couple of restaurants for the past 23 years. When I started in the biz I was kind of like a kid in a candy store! I gained on average about nine pounds a year for 10 years and found myself weighing in at an impressive 317 lbs! I was told by my then doctor to “do” something or bad things were going to happen! I was pre-diabetic and borderline high blood pressure. No specifics on diet or exercise or anything were mentioned. I was left on my own to lose weight and get better.

So I went on a no starch diet and joined a health club! I’d go to the health club between lunch and dinner shifts. I lost 30 lbs and got in aerobic shape through lots of hours on the treadmill and elliptical machines. Emphasis on the word treadmill. Not much fun involved at all. So of course, I gained some weight back and stopped the health club. My weight yo yo’d for the next ten years, I became Type II Diabetic and officially had high blood pressure.

The Before Pic

In July of 2014 I weighed in at around 296 pounds, was on a Type II diabetes medication called Glipizide, taking a pill called Losartan for my high blood pressure, and was just prescribed a pill called Omeprazole for my constant queasy stomach and acid reflux. I didn’t eat bacon anymore and couldn’t even stand the smell of it! So I took all these pills and still felt terrible! But I had good blood pressure readings, my blood sugar was “under control” and I wasn’t so queasy anymore. So from the medical community’s standpoint, I was “cured”, see ya, and that couldn’t have been further from the truth! What was the root cause of all my problems? I took it upon myself to do some research.

Step 1 – Fix the Gut!

I zeroed in on fixing my gut first, the thought being that everything starts in the gut! I read some books by Dr. Alejandro Junger and proceeded to sign up for his 21-Day Clean Gut Repair program. I did a protein shake for breakfast, ate a salad with some protein for lunch and had a second shake for dinner. No gluten, no sugar, no dairy, no alcohol and no caffeine! There were a lot of other no’s too, but these were the major ones. Lots of supplements including digestive enzymes, probiotics, liver support and blood sugar support taken at each “meal.” By the middle of the second week I felt great! Stopped the Omeprazole! By the middle of the third week I asked the coaches “what do I do next, the program’s almost over! What do I do for the rest of my life?” One of them said “Go Primal.”

Step 2 – Go Primal!

20151227_151823Best move I ever made (besides marrying my wife of course)! Bought the books and started reading. The food is great and just by eating Primal, I started losing weight! I couldn’t do the Primal Essential Movements (basic workout), sprints, not even jumping jacks to warm up! Just too out of shape and too much stuff jiggling around. It hurt! I really thought I’d never be able to run again. And I was just 62! But the weight kept coming off and little by little I started getting in better physical shape. Then I did 14 online 21-Day Primal Intro Programs over 14 months (slow and steady is the best!) which I now host on this website. That really helped. I continued to lose weight, my blood sugar was under control and my high blood pressure was coming down! I run, I sprint, I play! I became a mentor for the online challenges then in October of 2015 I took the online courses to become a Primal Blueprint Health Coach!

The results are in, but they are not final

I still have some way to go! But I’ve lost 70 lbs, I’m off ALL my meds, my blood pressure is normal and my A1C is going down. My doctor (who knows nothing about being Primal) is impressed! I’m back to eating bacon!  Life is good! And I owe it all to turning Primal! Unlike the other “diets” I’ve been on, this truly is a way of life and something I’ll be doing for the rest of my (hopefully longer) life!



That’s one of my old chef coats above. I lost so much weight and belly circumference that I could fit my wife inside my coat with me!

Doctor Update

This was a momentous occasion! I went to see my doctor after I lost the weight. So here’s how my doctor summed up my visit: “You are no longer diagnosed obese. You are no longer Type II diabetic. Your blood pressure is perfect. Your cholesterol numbers are that of a 20 year old. And you are officially off all medications!” I’m getting a little choked up writing that. Why this Primal lifestyle is not mainstream is crazy!


Misc Food Links

Just starting this page on 4/24/17 and will continue to update as I find new and interesting info!

  • Coconut Oil Health Benefits
  • Red Onions, low carb, fights cancer
  • Wheat, I stay away from grains as much as possible (I do cheat every now and then especially with bread). But when I ate wheat and grains every day, all day long, I was bloated with inflammation and didn’t even know it! I wasn’t celiac, but when I removed wheat from my diet I immediately began to feel better! Here’s a link to the say no to wheat people’s website!
  • Chia Seeds, benefits
  • Turmeric, good for inflammation and more
  • Cilantro, powerful herb benefits. If you like it, eat it. If you don’t, supplement!


Purchase a Total Access Plan

Hello! Before you buy I suggest you look around the site and see if we have the content you’re looking for! You won’t be able to see the premium content, but you will be able to see the titles and some of the content text. If we look good, but you’re still not sure, join for one day of total access and see if it works for you! Sorry, no refunds!

The following access plans give you access to all the content, including Premium Content, and that means all Cooking Videos and meal plans, recipes and pictures! Just pick the time frame, 1 Day (Bronze), 1 Month (Silver) or 6 months (Gold).

Bronze Membership – $20

You get unlimited access to Premium Content for 1 Day

Silver Membership – $99

You get unlimited access to Premium Content for 1 Month

Gold Membership – $495

You get unlimited access to Premium Content for 6 Months (includes one free month!)
You also get added to our Facebook group page for more online support! Just request access on Facebook!

21 Day LCHF Intro/Reset – Just $3 a day! $63

This 21 Day Reset will introduce you to the Primal, low carb, high fat way of life with emphasis on what you eat, exercising, stress reduction, sleep improvement and weight loss! Or use it to get back into LCHF and reset your metabolism! I did 14 of these in 14 consecutive months and lost 70 pounds and got off all my meds!
You get access only to the 21 Day Reset materials for 21 days from the date of purchase.

21 Day LCHF Fun Foods – Just $3 a day! $63

This 21 Day LCHF Fun Foods meal plan will bring back the fun foods many people miss when they start to eat Primal/Paleo. Enjoy Burgers on buns, Tacos, Pizza, “pasta” and even desserts again, all while staying LCHF! Plus there’s lots more! Daily Food for Thought tips, cooking videos, recipes, shopping lists and informative guides to help you know the reasons behind the plan!
You get access only to the 21 Day LCHF Fun Foods materials for 21 days from the date of purchase.

21 Day LCHF Ketosis Focus – Just $3 a day! $63

This 21 Day LCHF Ketosis Focus meal plan is designed to get you into deep ketosis. Lots of fasting and not too much eating. We want you to go back to the basics of LCHF eating so simple fast meals. Plus there’s more! Daily Food for Thought tips, meal suggestions and informative guides to help you know the reasons behind the plan!
You get access only to the 21 Day Ketosis Focus materials for 21 days from the date of purchase.

Food for Thought – Spice Up Your Life!

Food for Thought – Spice up your food and you’ll spice up your life!

You got a bland, boring, boneless, skinless chicken breast. What to do? With a few spices you can go from the American Southwest to the Orient, from the Caribbean to Italy, from New Orleans to the Pacific Rim. The possibilities are endless! What are you doing with a boneless, skinless chicken breast anyway? That’s for a restaurant! Like mine! You’re eating primal, so you want bones and skin, but we’ll talk about that when we talk about Proteins.

What kind of spices should be in your pantry?  For me, I gotta have dried basil, oregano and thyme. That’s basic European flavors for me. I also have to have cumin, chili powder, cayenne and cilantro. I prefer fresh cilantro, but dried is ok. These are for the American Southwest flavors. Don’t forget your hot sauces! I also got to have ginger, coriander, granulated garlic or fresh garlic, coconut aminos, tamari and fish sauce for the orient. If I’m doing Cajun, got to have allspice, cloves, cayenne and red pepper flakes! Its always good to have granulated garlic and granulated onion on hand. They’re good in anything. I don’t recommend garlic salt or onion salt. The granulated product is good and you can make the dish garlicky enough without making it too salty.
As is the case with a lot of spices, they not only taste good but many of them have health benefits. Some are listed below and all are in my spice rack!
Black Pepper
Helps the body break down fat cells plus it raises your body temp, like cayenne pepper, helping the body eliminate toxins through sweat. Grate some fresh black pepper on your salads, burgers and eggs.
Bay Leaves
Helps the digestive system and acts as a diuretic and helps eliminates toxins. Also has B Vitamins that support the nervous system, increasing energy and your metabolic rate. A must in soups and stews.
Cayenne Pepper
Some like it hot! If you do, use this. Like black pepper and all spicy peppers for that matter, it gets your metabolism going! A key ingredient to many spicy dishes and essential in Cajun cooking.
I use this to help control my blood sugar. I add it to my protein shakes and smoothies.
Full of phytonutrients, fennel has anti-cancer and anti-inflammatory effects, slows the growth of cancer cells and help reverse damage to the liver. When I do pork belly, I grind fresh black pepper and whole fennel seeds in my spice grinder, then rub it into the scored fat of the pork belly, then cook the pork belly. Great in ground pork dishes. Imparts a flavor of Italian Sausage.
This spice has a high magnesium content causing you to relax and can help you fall asleep which can, in turn, help with insomnia! Maybe add some to your bedtime tea if you do tea at night. The only time I use nutmeg now is when I cook something with spinach. I always add nutmeg to the spinach I’m cooking. You can buy nutmeg already ground, or buy whole nutmegs and a nutmeg grater for that fresh scent of grated nutmeg.
Full of vitamin A and E and together they fight free radical damage to the body. Vitamin A also supports healthy cell growth and recovery. If you want a colorful red appearance to your dishes, look no further. When I make Jambalaya (no rice) lots of paprika goes in, and a little cayenne and chili powder for spice. All good!
Boosts healthy immune system by increasing white blood cell formation. Can’t make a stew, or soup without thyme. Essential for Pot Roast!
Anti-inflammatory effect. If you want to turn something freaky orange/yellow this is the one! Its the main ingredient in curry powders and gives them that characteristic yellow color. When I make curry apple chicken salad, or any other dish where I use a curry or straight turmeric, I always seem to add ground coriander and ginger too. Just goes together!