Tag Archives: high fat

Are You Getting Enough Vitamin D?

The sun will be happy to give you plenty of Vitamin D, but lots of people are deficient in Vitamin D. They stay inside most of the time and when they go out, they put sunscreen all over themselves! Drinking Vitamin D fortified milk is not the answer. You’d have to drink 300 eight ounce glasses of milk to get the same amount of Vitamin D as when you spend just 10 minutes outside in a bathing suit (no sunscreen). I’m not suggesting going outside and getting a sunburn. You definitely do not want to get a sunburn, but a 10 minute dose should give you enough Vitamin D without going overboard on the sun. If you’re afraid of the sun, take a Vitamin D supplement. I do in the winter time when the sun is not around as much as it is in the summer.

Vitamin D helps with a lot of systems in your body including assimilating cholesterol and helping with thyroid function especially for those suffering with Hashimoto’s Disease. Here a link to an article in NaturalHealth365 that has more info.

Celery is good for your Health!

Celery is good for your Health!

I bet when you think about “health foods” celery don’t come to mind, but it has many health benefits including fighting cancer. Read this article on Natural Health 365 for more info. Here’s an excerpt…

“Generally speaking, most people don’t think of celery as a “nutritional powerhouse.” Of course, on the other extreme – this past year, celery juice has been trending as the “cure-all” for a wide variety of health conditions. Today, we’ll focus on some undebatable facts about this vegetable.

Celery contains many essential vitamins and minerals, such as vitamin C, vitamin K, vitamin A, phosphorus, iron, potassium, magnesium, and calcium. It’s also full of flavonoids and antioxidants.”

Garlic is good for your Health!

Garlic is good for your Health!

I love garlic! Tons of flavor and it turns out that there’s tons of health benefits too! Check out this article on Natural Health 365. Here’s an excerpt…

“Allium sativum, or garlic, is a popular herb that has a history dating back centuries. Related to both shallots and onions, garlic is grown across the world, and it’s a popular addition to many recipes due to its savory flavor. But it doesn’t just taste good. It’s also packed with vitamins and minerals like vitamin C, vitamin B6, calcium, manganese, selenium, and potassium.”

If you ever eat sauteed shrimp, add tons of garlic like I do for a great Cuban style garlic shrimp dish.

Phosphatidylcholine Health Benefits

Phosphatidylcholine Health Benefits

Check out the top 10 health benefits of Phosphatidylcholine and which food contain it in this article on Natural Health 365. Here’s an excerpt…

“A recent study by the American Journal of Clinical Nutrition found dietary intake of phosphatidylcholine is associated with a reduced dementia risk and improved cognitive performance.  In their study, men who consumed the highest amounts of phosphatidylcholine had a 28% lower risk of dementia compared to men who consumed the least.”

Lions Mane Mushroom Benefits

Lions Mane Mushroom Benefits

Check out this link to the Green Med Info website for info on Lion’s Mane Mushroom Benefits. Here’s an excerpt “Lion’s Mane is nature’s gift to your nervous system! It’s the only mushroom possessing not one but TWO potent nerve growth factors, showing potential benefits for Parkinson’s and Alzheimer’s disease, mild cognitive impairment, multiple sclerosis, leg cramps, anxiety and more.”  l love mushrooms!

 

Caprese Omelet with Smoked Tomatoes

Caprese Omelet with Smoked Tomatoes and Basil Pesto

Well, everybody’s heard of a Caprese Salad, right? Fresh tomato and mozzarella with fresh basil in some form (I like to use my fresh made Basil Pesto). But how about in a Caprese Omelet? Let’s do it!

Here’s my typical Caprese Salad.

So we’re going to pretty much make that the filling in our omelet. However instead of fresh tomatoes, I’m going to use some smoked tomatoes. And instead of fresh mozzarella, I’m going to use, regular grated mozzarella. I am going to use my regular everyday fantastic basil pesto!

OK, here’s how I make an omelet. I put the eggs, a little bit of cream and a pinch of salt in a bowl and whisk the mixture in order to get some air bubbles. This time around I put the eggs, cream and salt in my Bullet and processed that for 20 seconds. This made an unbelievably fluffy omelet! Get as much air in those eggs as you can. I used to go on business trips to a small town in central Illinois. I’d have breakfast at this small diner sitting at the counter watching the short order cooks, well, cook! When I ordered an omelet the cook would put the eggs and some cream in one of those old time milk shakes mixer cups and put it on the mixer like he was making a shake. Lots of air bubbles in those!

Heat a nice non-stick pan with some olive oil and butter in it. Once melted, swirl it around. Add your nice and bubbly egg mixture to the pan. Once the edges start to set, take a rubber spatula and push the edges in towards the middle of the mixture, letting the liquid eggs fill the hole. I don’t like my eggs to be too runny, so I flip over whole omelet over to set the eggs on top. Then I flip it back and add my omelet fillings. You can use a spatula to do this, or you can turn down the heat so the bottom of the omelet doesn’t burn and cover with a lid so the contained heat will set the eggs on top.

In any case, once the eggs are set, add your toppings. I put a couple tablespoons of pesto on the omelet. Spread it around with the back of the spoon. Add your heated smoked tomatoes (I just heated them up in a small glass cup in the micro). And then top with a lite handful of grated mozzarella cheese. Turn the heat off and put a lid on it so the cheese melts. Once melted slide that delicious omelet onto a plate and enjoy that delicious Caprese Omelet!

Zoodles with Mushrooms and Chicken

Zoodles with Mushrooms and Chicken, a LCHF Pasta Alternative

I love mushrooms! When I get a real hankering for them I go to the local Farmer’s Market and buy some good local grown and sometimes wild picked mushrooms. I did buy some fresh maitake and shitake and a pack of dried lions mane mushrooms, but I used the fresh ones in another dish! For this dish I used Crimini Mushrooms that I got at the local store and the dried Lion’s Mane Mushrooms. And because I use Zoodles (zucchini cut into noodles) this is a LCHF pasta alternative. Check out how to make zoodles here.

I ground up the above dried mushrooms into a powder in my Bullet.

I started out by sauteing some chopped shallots in a pan with olive oil and butter.

I added the sliced Crimini mushrooms and sauteed for about 3 minutes.

I sprinkled about 3 tablespoons of my ground up Lion’s Mane mushrooms on top of the sauteed mushrooms. I used Porcini powder in my restaurant which has tons of mushrooms flavor. The Lion’s Mane was a little lite.

Next I added some white wine, heavy whipping cream and chopped chicken I had leftover from smoking a whole chicken.

Next add the zoodles, end pieces and all, to the mixture.

Add some salt and pepper to taste and cook the zoodles until warmed through. I like them al dente!

Looks good, but a little monotone in color. Next time I might add some chopped roasted red peppers to give it a pop of color.

Some grated Asiago cheese and we’re good to go! Enjoy this LCHF pasta alternative!

 

Smoked Tomatoes

Smoked Tomatoes

My wife’s garden is producing tons of tomatoes. So I’m going to take some, cut them up and put them in the smoker! Smoked tomatoes! Who’d a thought? This will impart a nice smoky flavor to the tomatoes which I will use on pizzas and sandwiches to start. They’ll be good on anything you would use a tomato (duh), even a BLT. I’m going to make a batch of oopsie rolls that I’ll use as my bread for the sandwiches. When I make a BLT I’ll spread one side with my smoked tomatoes and the other side I’ll put a fresh tomato. Don’t forget to use Primal Kitchens  Mayonnaise (made with avocado oil) and a good quality lettuce. I’ve been using living Bibb lettuce lately that I buy at Costco. But you should be able to get Bibb at any store.

So what did I do? I cut off all the blemishes from the garden tomatoes and that goes into the compost pile. The nice parts of the tomatoes I put in a bowl, added some olive oil, salt and pepper and tossed. Then I place them neatly on the smoker. I didn’t want to just dump them because some might have fallen through the grates! The next time I’m going to keep them on a ridged sheet pan because they were kind of tough to get off the smoker grate because they were really soft. That way I can just scrape the smoked tomatoes into a storage bowl. Also, I might keep them on longer to see if I could get them to firm up. If anyone tries that let me know how it turns out! I smoked theses at 250 degrees for 2 hours. Next time I might try 300 for 3 hours and hopefully get something of the consistency of a sun dried tomato, but it will be smoked tomatoes!

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.

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