HFE Magazine

January 4, 2016

New Year Resolutions

Filed under: Gone Ketogenic!,Recipes,Weight Loss — Tags: , , — Gail @ 2:50 pm

by Gail Bowman

Happy New Year!  As we ring in 2016, many people are thinking about their New Year’s resolutions.  I think the #1 resolution on everyone’s mind usually has to do with getting healthier. Most people are looking to lose weight, take their supplements, get more exercise, etc.

I wanted to tell you about a journey that my husband and I began about 2 months ago.  Well, really, we started in 2004, when Jordan Rubin came out with the Maker’s Diet book.  Since then, we have been on a health journey.

We started out (in 2004) by taking all the gluten products out of our home.  That was the first thing that Jordan said to do.  (well, that and take probiotics.) I remember that it was a really big deal.  What do you eat if you can’t nip into the kitchen for a soda cracker now and then?  What do you feed people without bread?  Or noodles?! We soon learned that you could snack on celery and carrots, or cheese and turkey slices, etc.  But it was not an easy lesson to learn.

Then, we had to change out our oils.  I was raised on margarine and corn oil.  Learning to use coconut oil and olive oil (but you should never heat olive oil up. Did you know that ?) instead of corn oil and crisco was really a big deal!

There have been a lot of small “conversions” of this nature over the years.  We learned how to: Use natural soap products; Take lots of fish oil; Eat products that are high in healthy fats; Get at least 20 minutes of healthy sun a day; Eat Organic as much as possible, eat Jordan’s cheese and Amasai, etc.

This year, we are determined to stay on a “Ketogenic” diet.  We started when we read Dr Perlmutter’s books.  The idea that you eat as few carbs as possible and eat plenty of healthy fats is really the culmination of our 12 year journey, thus far.

I will be blogging as we grow and learn about being Ketogenic.  Here is a definition of a Ketogenic Diet from a website that has been very helpful to me: “The Keto Diet, or ketogenic diet, is a diet that’s been around for well over 100 years. This is a diet that’s very well known for being low-carb, where the body is forced into a state called ketosis and essentially uses fat as the primary fuel source. Medically, it has been used to treat a myriad of disease and ailments including epilepsy, Alzheimer’s, Parkinson’s, neurological disease, and even cancer…” from ruled.me .

One thing to know is that many of us go through withdrawals when coming off of carbs.  Especially gluten, which is addictive.  But I had a pretty hard time and I wasn’t eating any gluten.  I had the headaches, exhaustion, grouchiness – I got it all!  My husband had NO symptoms at all (Isn’t that just the way?). So know that the conversion might not be a breeze.

Secondly, a carb that is a fiber doesn’t count as a carb.  So if you are eating something that has 12 carbs in it, but 11 of them are fiber, you are really only eating 1 carb!  Really important to know.

The first thing everyone asks me, when I tell them that we have stopped eating carbs, is, “What do you eat, then?”  Here is a standard day for us:

Breakfast: Our normal breakfast drink.  I will put mine at the end of this blog. Occasionally we will make a frittata or a keto quiche.

Lunch: Left-overs from dinner, or tuna salad (made from good tuna, of course, with lots of veggies mixed in – no sandwich involved), or salmon cakes (recipe to follow in another blog), or a Kind Organic “Strong” nut bar (A few carbs in these but when the larder is empty it is good to have them around), or good quality deli meat wrapped around cheese and mustard to make a few rolls.

3:00 snack: Keto snacks (recipes to follow in later blogs): fudge, cheese cake, lemon bars, fat bombs, milk shakes, a handful of nuts, etc.  Who knew that I couldn’t have popcorn, but I could have fudge?!

Dinner: Salad with Meat on top.  I usually eat 3-4 ounces (David eats more like 4-6 ounces) of salmon, flounder, grass fed beef, organically raised chicken, or lamb and a big salad.  Occasionally, we will make a big batch of green beans fried in coconut oil and turkey bacon (or something similar. Remember, I still can’t eat pork, but pork is OK on this diet) instead of a salad.

Dessert: a Fat Bomb!  Love them!

Oh! By the way!  Progress report:  David has lost 6 pounds and I have lost 2.  (I am only about 3 pounds from my goal, though, so I don’t really count.)  We are also not exercising like we normally do.  We were traveling, and then came home to programming challenges.  Just saying.


Here are the first 2 recipes for you to try out:

Gail’s breakfast drink :

2 organic eggs

1 scoop Raw Protein (I use Vanilla. 7 carbs – 6 fiber = 1 net carb!)

1 tsp  Nutrigenomics berry powder

1 packet Dr Formulated Probiotic Fitbiotic

1 scoop Superseed (or 1/2 scoop supersede and 1/2 scoop Dr Formulated Fiber)

Enough water to make up 2 cups

(My husband David adds a chunk of kale and 1/3 cup of organic yogurt, and enough Sueroviv to make up 2 cups)

Drop all ingredients in the blender and turn it on.  Breakfast is served!


Keto Fudge:

1/2 cup melted coconut oil

1/2 cup high quality cacao (or cocoa) powder

1/2 cup smooth almond or peanut butter

1/4 cup Swerve (erythritol)

1/2 teaspoon vanilla

Drop all ingredients in the blender and turn it on.  When well blended, pour into mini cupcake pan with paper liners, or into a small (about 6×6 inch casserole), or candy molds.  Refrigerate for at least 30 minutes and enjoy.  (Makes about 24 pieces) About 90-100 calories, and only 3 carbs!!

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