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!!

November 4, 2015

New Recipes for Garden of Life’s Protein Powders

An article in Extraordinary Health Magazine stated, “Supplemental plant protein use is wildly popular these days. In fact, eating plants versus animal-sourced food, in general, has numerous health advantages and is becoming increasingly popular. “But not all plants—or plant proteins—are alike or the best to use as a protein source. Some plant proteins are made […]

September 2, 2015

Grain-free recipes courtesy of Dr. Perlmutter

by Dr David Perlmutter from Extraordinary Health Magazine Volume 24 Roasted Mixed Vegetables INGREDIENTS: • 2 portobello mushroom caps • 2 zucchini, cut crosswise into 1⁄2-inch-thick slices • 1 red bell pepper, seeded and cut lengthwise into sixths • 8 ounces asparagus, tough ends removed • 1 small eggplant, cut crosswise into 1⁄2-inch-thick slices • […]

October 11, 2014


Blueberries are known to boost the effectiveness of vitamin C a major strengthener of the immune system. With the help of blueberries your immune system will be able to reduce inflammation production and increase protective immune function. Free radicals from cellular stress create havoc on the immune system. Blueberries can help manage the stress on the immune system by being a free radical scavenger; leaving the immune system geared up to do it’s work of protecting you from the formation and growth of cancer cells.

September 23, 2014

Extraordinary Recipes

by Extraordinary Health Magazine HEALTHY HAMBURGERS Serves 8 Ingredients: 2 pounds organic, grassfed ground beef sea salt (to taste) ground pepper (to taste) Herbamare (to taste) Directions: Divide the ground beef into eight equal portions; patty each portion. Preheat grill to medium-high heat. Place hamburger patties on lightly oiled grill grate and cook for 8-10 […]

August 30, 2014

Recipes 2

Sumptuous Chicken Stir Fry, Mango Mahi Mahi and Savory Spaghetti Squash

August 24, 2014

Green Smoothies

We started making our afternoon “green drink” a couple of months ago when a customer of mine explained that she and her husband were in their 60s and credited their extreme good health to their “green drinks” for breakfast every morning! She told me that she just throws in whatever is in the fridge and turns on the blender! Yum!

August 23, 2014

Recipes 3

Grilled Chicken and Pineapple Salad with Basil and Mint

August 14, 2014

Recipes 6

Meat Lasagna with Spinach & Goat Cheese

August 10, 2014

Recipes from Jordan

Black Bean and Beyond Organic Cheddar Omelet Serves 1-2 Ingredients: 3 eggs, preferably from pastured poultry 1 Tablespoon butter ¼ cup onion, diced 1 garlic clove, chopped 1 Tablespoon cilantro, chopped ¼ cup black beans ¼ cup Beyond Organic cheddar, grated Directions: In small bowl, whisk eggs with 1 Tablespoon of water. Heat a small […]

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