Pain, Pain, Go Away!

Readers might recall that I started doing strength training this year. I work out with free weights, a stability (Swiss) ball and do some bodyweight exercises so I'll have strong bones and better metabolic health. (Muscle burns energy; fat mostly sits there.) I use 10- to 25-pound free weights. Some women worry that lifting heavy weights will make them look like body builders. ( Here's what actual Olympic female weightlifters look like ; they wouldn't get far in a bodybuilding contest.) In my case, I'll let readers be the judge.  March 19, 2023.  Around December 20, 2023.  It's not a dramatic transformation, but you can see my shirt is looser in the bottom picture. I'm about five pounds lighter and had to get new pants last month. Oh--and I don't look like a lumberjack. Dip! Kroger's organic brand, Simple Truth , has some terrific dips that are less than half the price of Primal Kitchen. The tzatziki is like onion and dill dip that I haven't had in o...

It's almost Christmas. Are you sick of sweets yet? Then you might like a hot, rich, savory pie on a cold winter's day. Savory pies are more common in England than America, but the pumpkin (a North American vegetable) and the buffalo ranch dip (a combination of American sauces--hot sauce that originated in Buffalo, New York and creamy ranch salad dressing) make this an American dish, made by an American who's had it up to here with pumpkin spice everything.  Ingredients Savory low-carb pie crust, cooked and cooled (I made the almond crust variation on the hazelnut crust recipe from 500 Low-Carb Recipes by Dana Carpender , page 436) 1 small pie pumpkin 3 eggs 1/2 cup Primal Kitchen Buffalo Ranch dip (it's medium heat) Directions Stab the pumpkin a few times at the top, through to the center. Bake it at 350F for one hour or until it gives when you touch it. Let cool. Cut off the top, scoop out the seeds and stringy bits and discard. Scoop out the flesh and mash or chop ...

Super-bacteria L. plantarum might be as close as your garden. Zucchini is a good source of the bacteria, and by fermenting it, you can up the benefits like slightly lower blood sugar, improved insulin, improved exercise capacity, improved sleep and mood, and many others. Don't give away that zucchini--ferment it! This recipe has a milder flavor than most fermented foods--it's only slightly tart. And of course it's an alternative to yogurt.  Equipment needed 1 quart jar (or 2 pint jars) with lid(s) Canning funnel (optional) Fermentation device (I use an insulated grocery bag, plastic grocery bag and a heating pad)  Ingredients 2 apples, peeled and cored 1 medium zucchini, unpeeled 4 dates, chopped 1 T cinnamon 1/2 T ground ginger 1 t salt 1/4 t ground cloves 1/4 t nutmeg Filtered water 2 capsules or equivalent of your favorite probiotic that ferments at ~95F (I used Biotiquest Antibiotic Antidote) Shred the apples and zucchini and put them in a large bowl. Add the spices, s...

Most readers know that magnesium supplementation is important, especially on low-carb diets. Magnesium deficiency is common, and low-carb diets require more magnesium--a mineral that's important for heart, muscle and digestive function and helps regulate blood sugar.  Photo from Unsplash . The magnesium powder in this recipe is the best form I've found--I had a lot of trouble with magnesium supplements during the pandemic not working, or giving me diarrhea, or (in the case of all the milk of magnesia) being contaminated with bleach. This magnesium powder doesn't require a carbonation machine, unlike some other powders. The peach flavor is only mildly sweet.  Note--limit servings to two per day, preferably spaced out several hours apart. Too much magnesium at once can have a laxative effect.  4-5 mint tea bags filtered water (enough for 1 medium pitcher) Doctor's Best magnesium powder, peach flavor Boil a cup of the water and add tea bags. Let steep for five minutes. Add...

 Tonight I set out to create the perfect summertime dessert: Low-carb: check. Full of prebiotic fibers: check. Full of beneficial bacteria: check. Cold but light and delicious on a hot day: check, check and check. If you serve this to someone who isn't used to lots of prebiotic fiber or high doses of bacteria, it could upset their stomach. For those guests, make some  XXX chocolate  or  lemon ice cream . * * * * * 1 green banana 1 can coconut milk (full fat, unsweetened) 2/3 cup yogurt (either Greek style or Dr. Davis style) (amount is 1 glass container that comes with some yogurt makers) 3 large strawberries, chopped Slice and puree the banana. Put the coconut milk in a large mixing bowl; puree if separated. Add the banana and yogurt, stir well. Stir in the strawberries. Process in an ice cream maker for 10 minutes. To serve leftovers, bring them out of the freezer 30 minutes ahead of time. 

By popular demand, I'm finally posting this recipe. People want cultured food besides yogurt--and here it is. It's tasty, it's non-dairy, and you can get apple and date goodness without the sugar.  After starting Ideal Immunity probiotics, my heart palpitations, which I've had since 2014, started improving. I can't remember the last time it happened. Another member at Dr. Davis's site said her atrial fibrillation improved on Sugar Shift (also made by Biotiquest), and now that she's taking Heart Centered (yet another formula they sell), she's better. I haven't tried fermenting those products, but they contain some of the same microbes as Ideal Immunity. It should go without saying that you need to make sure everything is very clean. No need to boil anything (I never do--everything around here is hand-washed); just remember that all microbes in the jar are going to multiply exponentially. Ingredients 2 apples, peeled and cored 2 carrots 4 dates, pitted...

Pants Don't Fit? It Might be the Pants If the clothes-o-meter says you're gaining weight, it might be the clothes that are off. Half the ladies' blouses I recently bought are medium sized (I normally take a small) and the jeans I just bought are smaller than the ones from before, even though they're they same brand, cut and size.  They're smaller in the thighs, too. I thought I'd had too much prebiotic fiber. This doesn't seem to be a one-off. One reviewer who bought the same jeans said she bought them a size up to wear over tights, but couldn't get them on even without tights. Over at Talbots--which normally carries high quality clothes--several reviewers complained about undersized jeans.  Click to enlarge (the screenshot--alas, it doesn't work on jeans) Of course, if your jeans used to fit--well, jeans don't shrink from sitting in a drawer.  Another Cold Averted? Regular readers know I'm prone to respiratory illnesses. But my last cold onl...

This recipe is adapted from the New York Style Cheesecake recipe on Dr. Davis's site. Despite some kind members there recommending gum-free brands of cream cheese and even cultures to make your own, there's no acceptable cream cheese sold near me, and using ricotta cheese is less trouble than adding another fermentation project.  Using ricotta gives the cheesecake a fluffy texture and adding lemon extract gives it more flavor. I used Simple Truth ricotta (Kroger's organic store brand), which didn't need to be drained since it wasn't runny.  The net carb count of Dr. Davis's recipe is 4.7g per slice (assuming 8 servings); that figure should hold true for this recipe, also. Crust 1½ cups almond flour  1½ teaspoon cinnamon  ½ cup Splenda 2 tablespoons butter 3 tablespoons pastured lard  1 egg  1½ teaspoon vanilla extract
 Filling 16 ounces ricotta cheese (with no emulsifiers or gums) 1 cup sour cream ½ cup Splenda 1 dash salt  3 eggs 3 tablespoons lemon j...

Equipment (pick one): Pot-style yogurt maker Cup-style yogurt maker + heating pad and insulated container if you don't have enough cups for the recipe (see #4 below) Sous vide stick and pot Heating pad and insulated container (e.g., camping cooler, insulated grocery bag) Note that your yogurt maker must let you set the temperature at 97 degrees F (36C) for 36 hours.   I use this one  (a cup-style yogurt maker). Since the yogurt takes a long time to ferment, and I don't like to go without while I'm making a new batch, I make a few extra cups in an insulated container.  My heating pad does the job at the medium setting in an insulated grocery bag at room temperature. (My insulated grocery bag is just a paper grocery bag with a bubble wrap liner.) I use  8 oz plastic freezing cups , available where canning and freezing supplies are sold. Ingredients 3 T powdered plain gelatin 1/2 c water (cold or room temperature) 4 cans regular coconut milk (13.5 oz each)...

Tonight I created the perfect muffin. This is not the gluten-free baked goods of the 90s that tasted like cardboard. From the top of the muffin to the bottom, it's moist and delicious. It's a variation on Mark Sisson's pumpkin muffin recipe, which is a variation of a Bruce Fife recipe. The red kuri squash was a bit cheaper at the store than pie pumpkins. It has a mild flavor (despite being called "onion squash" in the UK, apparently after its shape). To cook it, stab it through to the center around the top a few times with a meat fork or sharp knife and bake it on a cookie sheet or pie dish at 350F (175C or gas mark 4) for an hour. Allow it to cool, then cut it in half, scoop out the seeds, scoop the flesh into a pan, and mash with a potato masher. (You could use a food processor if you don't mind the cleanup.) Red kuri squash. Image by  Marzena P.  from  Pixabay   Perfect Muffins 12 servings. 1/2 cooked red kuri (hokkaido) squash, cooked and ...

Here's an easy recipe for summertime--no cooking, and you can make several servings at once. This is based on a recipe in Freakin' Fabulous by Clinton Kelly. 1 can salmon 1 envelope unflavored gelatin 2 T cold water 1/2 cup boiling water 1/2 cup mayonnaise 1 T lemon juice 1 T finely grated onion 2 dashes hot sauce 1 t salt 2 T finely chopped dill 1 cucumber, sliced In a large mixing bowl, add the gelatin and the cold water. Stir to combine. Add the boiling water and stir until the gelatin dissolves. Let cool. Add the salmon, mayonnaise, lemon juice, onion, salt, dill and hot sauce. Stir well. Spoon into a decorative mold and chill for four hours. When ready to serve, immerse the mold in hot water (without letting water into the mold) for 10 seconds. Put a plate upside-down on top of the mold and flip them over in one quick motion. The salmon mousse should come out of the mold; repeat immersion if needed. Serve on cucumber slices.

Merry Christmas! It's the seventh anniversary of the blog. Just as I was seven years ago, I've had some health problems--but I know how to deal with them now. The past few years put me through the wringer mentally and physically: my parents' problems, being accused of elder abuse (without any basis), an infected tooth, my father dying and my mother moving, and then my own moving and working at five different jobs this year. The stress and illness made my stomach too sensitive for me to want to eat fat--but with my stress level cranked up, I lived on a higher-carb diet and still lost weight. I also had acne and scary palpitations. Last Christmas, fumes from wasabi nuts roasting in the oven made me so ill I spent the day in bed. This Christmas season, feasting at holiday parties kept me up those nights with an upset stomach. I've adopted a Midwestern niceness that makes it hard to say no to goodies. But the same kindness of the people around me has removed a layer of...

Cauliflower is the usual low-carb substitute for starchy foods, but celery stands in surprisingly well for potato in soup. 1/2 can coconut milk (~1 cup) 1 carton chicken stock (1 quart) 1 packet gelatin 15 oz canned salmon 1 T lemon juice 1/2 t ginger 1 carrot, sliced into coins 4 stalks celery, sliced 1/2 t basil 1 t curry powder 1/4 t cayenne pepper salt and pepper to taste Pour the coconut milk and stock into a sauce pan and bring to a simmer. While that's happening, pour the gelatin onto the liquid, let sit for a minute, then stir in. Add salmon, ginger, carrots, and celery and simmer. Stir in curry, ginger, cayenne pepper and salt and pepper and simmer for 10 minutes. Puree in batches and add lemon juice.

With no added sugar and a complex flavor, and taking only a few minutes to make, this is better than any $10 gut bomb from a restaurant. Not for most kids or anyone else whose taste hasn't outgrown Rice Krispies treats. 1 egg 1 can (~2 cups) coconut milk 1/4 cup Splenda 3 T baking cocoa 1/2 t vanilla extract 1/2 t almond extract 1/2 t coffee extract In a medium bowl, beat the egg. In a separate small bowl, blend the baking cocoa with 1/4 c of coconut milk until smooth. (Stir the coconut milk well first if it's separated.) Add the coconut milk-baking cocoa mixture to the egg. Stir in the rest of the coconut milk, Splenda, and flavorings. Process in an ice cream maker according to manufacturer instructions. (In my electric Cuisinart ice cream maker, it takes 10 to 15 minutes.) Homemade ice cream gets very hard when frozen. For leftovers, remove from the freezer and let sit half an hour before serving. Fat fast info: 1/4 batch has 202 calories; 87% from fat.

Pumpkin pie in August? Chareva's butternut squash crustless pie ? Is it a meaty cheese or cheesy meat dish? Peanut butter bars? Nope--though all of those are great, save the last one. It's marrow and mushroom custard from The Odd Bits by Jennifer McLagan. Even if you don't require soft food, it's well worth making. I get marrow bones cut about 2" long and steam them for 15 minutes, then extract the marrow with a filleting knife. Boil the bones for a few hours for broth for another dish; save the marrow for custard or making croutons. (Roll them in almond flour and fry them in fat.) McLagan recommends having a sharp-tasting salad with the custard; I had a bit of V-8, a few bowls of lemon ice cream , some nut butter and dark chocolate.

A diet of soft food doesn't mean you have to live on protein shakes or broth. Over the past week and a half, I've been making real food, mostly paleo, that I can eat with my dental injuries--and that I can make with an arm injured, and that doesn't get stuck in my braces. These three recipes, along with others on this blog I've labeled "soft food," are my best results. A suggestion: get a food processor strong enough to puree meat. The Cuisinart 9-cup food processor does the job, and I can put it together with one hand. A battery-powered can opener that sits on top of the can as it works is indispensable if you can't open cans and have few plug-ins. For opening jars, run hot water over the lid for a minute, hold the jar between your heels, and twist. For portable dishwashers--let's just say it can be done. Clam Chowder 2 strips of bacon 2 cans (~3 to 4 cups) clams, with juice 2 cups stock 2 cups clam juice 1 medium head cauliflower, chopped ...

Never again do I want to hear how hard it is to do an elimination diet. If you think you have a natural right to happy and content and eat whatever you want without consequence, of course it will be hard. If you see life as a series of challenges to be met, and see that every food has consequences, it will be easier. And in fact, I find eliminating certain foods easier than eating them in moderation. My recent bike accident has left me unable to chew and with limited use of my right arm. (I'm right handed.) I can't eat wheat or carrageenan, can't tolerate more than a little dairy, and can't tolerate a high-carb diet. That leaves me with a low-carb, high fat (LCHF) diet of soft foods. So far, it's been a minor challenge. No, that's not an understatement, and no, I haven't had any protein shakes. I'm snooty as a Frenchman about food. To live on a soft LCHF diet of real food, you'll need a food processor with a motor powerful enough to puree meat. ...

Ice cream that's good for you? Yes--when there's good fats (MCTs), eggs, and no added sugar. What a shame I couldn't persuade a vegetarian acquaintance that this is a perfectly good food! Hat tip to Mark Sisson's Primal Blueprint Cookbook for the basic recipe and Nick Stellino's Mediterranean Flavors for the flavor inspiration. 2 cans coconut milk (13.5 oz each) (full fat, not light) 2 eggs 1/2 c Splenda 6 T lemon juice 1 t vanilla extract (required) Chopped pistachios (optional) Whisk the eggs in a bowl for a minute or two until they're fluffy. Whisk in the coconut milk, Splenda, lemon juice and vanilla extract until it's well blended. Churn it in an ice cream maker for 30 minutes Add pistachios if desired and enjoy. This ice cream becomes very solid when it's been in the freezer for several hours. If it's completely frozen, take it out and let it sit at room temperature for 30 minutes before serving. Fat fast info: 1/8 batch has 193...

Jennifer McLagan's recipe in The Odd Bits inspired this recipe. Since I can't get blood off the shelf in the U.S., I pour the blood from liver packages into a tightly sealed container in the freezer. The cinnamon keeps the sanguinaccio from tasting like liver. 3/4 cup Splenda 1/3 c Dutch processed cocoa 2 big pinches xanthan gum Pinch of sea salt 1 c coconut milk (full fat, not light) 1/2 c blood 1-1/2 t cinnamon Place the Splenda, cocoa, salt and xanthan gum in a bowl and mix will. Stir in the coconut milk until the mixture is smooth. Pour in the blood through a mesh filter and stir well. Pour the mixture into a saucepan over medium heat and cook, stirring constantly, until it thickens and begins to bubble. Remove from heat. Refrigerate, serve cold. Optional: churn the mixture in an ice cream maker once it's cold. ETA: This may be the most filling food I've ever had. One cup of it for dinner--after no lunch today--and I'm full.

Here's my tasty ranch dressing to go with fish cakes, salad, or raw vegetables. 1 c homemade mayonnaise 2 c coconut milk 1/2 English cucumber, peeled and pureed 2 garlic cloves, minced 1 T Dijon mustard 2 T lemon juice 1 t dried dill 1 t dried parsley salt and pepper Mix all ingredients well. Serve.