5 Tips to Make Low-Carb Tick!

Sadly, my mom has Type 2 Diabetes and macular degeneration. This was the impetus for my switching to a low-carb lifestyle. What's written in the genes could become own my reality; and being overweight exacerbates a predisposition. In sports the offensive team is in control of the ball. I intend to stay on the offensive.

I have adapted keto, low-carb habits. This appears to be working. My goal is to keep my carbs low enough to ensure that my liver produces ketones for energy. This places me in a state of ketosis.

I have yet to invest in ketone measurement tools. This is mostly due to the expense. Fortunately, I have no major health issues that require consistent monitoring, but I recognize the value of stats.

• Acetoacetate (Ketones in Urine): These are test strips that work until one becomes fat adapted. 
• Beta-Hydroxybutyrate (Ketone in the Blood): Blood testing is considered the gold standard of ketone measurement.
• Acetone (Ketones in Breath): I would rather do this than draw blood. Soon, I will be purchasing a Ketonix Ketone Breath Analyzer. 

For now, I pay close attention to my body. I am continuously tweaking the balance of my nutritional intake. Keep in mind that everyone is different. It was once believed that a low-carb diet is a one-size-fits-all. This is simply not true. 

HERE IS WHAT I WATCH FOR . . .

If I experience bloating . . .

. . . I review my meals to see if there were hidden ingredients—such as sugar, grains, and starches.

If I am gaining weight or weight loss is stalled . . .

. . . I evaluate my carb and protein intake. Am I including too many high carb vegetables? Is my meat consumption excessive?

I love potatoes, but they hit the bell in carb counts. Still, as a rare treat, I indulge in a small batch of French cut potatoes cooked in duck fat or I Spiralize™ root vegetables. In small doses, this is reasonable. If I lose my brakes, my body scolds me.

I was on the Dr. Atkins diet in 1973, which encouraged liberal meat consumption. The consensus now is that too much protein causes gluconeogenesis. This process turns proteins into glucose (simple sugar) and prevents ketosis. I avoid lean meats and include plenty of fatty meat, often adding butter.

When I have eaten low-carb meals and still feel hungry . . .

. . . I increase my fat intake. Fat causes satiety.

If any of the above is occurring . . .

. . . I engage in intermittent fasting. I generally eat within an 8-hour window and fast for the remaining 16-hours. This gives my body a chance to heal and recharge. Fasting for longer periods is not only beneficial, but satiation makes it a breeze.

When I can go for hours without hunger . . .

. . . this is usually a good sign that my carb, protein, and fat intake levels are working. I experienced this today. I contently fasted for hours. Usually, I will be rewarded when I weigh myself in the morning.

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Fat Sat | Noshing

In my last Fat Sat (Fat Saturday) post, I praised the virtues of Grocery Outlet, which included their NOSH merchandise. So, today I went low-carb NOSHing on a budget . . . and look what I found! 

All of these products are low in carbs and without additives, hormones, growth stimulants, and preservatives.

• 1 14 oz. bag of Mac's Chicharrones
• 2 18-oz. packs of Nature Raised Farms Uncured Bacon
• 2 8-oz Butterball Turkey Breakfast Sausage Patties
• 2 12-oz. packages of Park's Finest Slow Smoked Hickory Beef Franks
• 2 6-oz. packages of Pocino Natural Italian Dry Salami

9 items: 1 snack and 9 meat

Total: $27.48

Savings: $21.62

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Fat Sat | Grocery Outlet

Fat Sat will be a weekly Everlovin' Low-Carb feature. The post title is short for Fat Saturday and will feature LCHF (low-carb-high-fat) news, tips, and inspiration.

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I now have a Grocery Outlet in my neighborhood. Being unfamiliar with the store, I immediately pictured heavily processed food. I was curious though, so I attended the Grocery Outlet Grand Opening. I was delighted to discover their NOSH merchandise (natural-organic-specialty-healthy), which includes many low-carb essentials.

I found plenty of products labeled gluten free, but nothing specifically identified as low-carb. Gluten free products usually replace the culprits with other carbs, so I read a lot of Nutrition Facts. I ended up scoring some quality goods at serious savings!

The only drawback of any outlet is the limited availability of products. Yet, I have seen many favorites reappear.

Here are some of the low-carb items that I have picked up at Grocery Outlet...

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Hot Garlic Sauce | Mojo criollo para viandas y carnes

Most sauces, marinades, and dressings are naturally low-carb as long as they are sugarless and grainless. Of course, cooking from scratch gives us complete control over carbs. Think of sauces, marinades, and dressings as wardrobe and accessories. (That is, after all, the real reason I enjoyed my childhood Barbie.) Any dish can undergo a dramatic quick-change with little fuss.

Chef George Geary wrote a cookbook called 500 Best Sauces, Salad Dressings, Marinades & More. Seriously! We could eat chicken breasts for 16 months straight and never duplicate a flavor profile!

Here is a versatile Cuban sauce. It is borrowed from In a Cuban Kitchen by Alex Garcia, published in September of 2004. Although carbs are central in Cuban cuisine, I have not met a carb that cannot be tweaked. Garcia's dishes are irresistible and use the freshest ingredients!

HOT GARLIC SAUCE | MOJO CRIOLLO PARA VIANDAS Y CARNES

From: In a Cuban Kitchen

By: Alex Garcia

• 1/4 cup olive oil
• 1 medium white onion, chopped fine
• 6 garlic cloves, chopped
• 1/2 bunch fresh parsley, stems removed and chopped fine
• 1/2 bunch fresh cilantro, stems removed and chopped fine
• Juice of 3 limes
• 1/2 teaspoon salt

1. Heat the olive oil in a medium saucepan. Add the onion and garlic and cook until fragrant.
2. Remove from the heat and let sit for 2 minutes. Add the parsley, cilantro, lime juice and salt.
3. Serve hot over vegetables or meat dishes.

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Curry Cauli-Rice Salad

A well-stocked fridge, freezer, and pantry can spark some amazing dishes! Since I hate to be wasteful, I frequently improvise with what I have. This can sometimes sacrifice color, but never flavor. 

Hint: Do not hesitate to tweak leftovers if you feel that the original can still be enhanced. Some of our favorite meals were toyed with before I was satisfied.

CURRY CAULI-RICE SALAD

• 2 packages of Trader Joe's frozen Organic Riced Cauliflower (yields 6 cups)
• 2 heaping tablespoons of Chosen Foods Avocado Oil Mayo
• 1 tablespoon of natural stone ground mustard
• 2 nitrite/nitrate free hot dog weiners, sliced
• ½ of a large onion, diced
• 1½ cups of mixed small red and yellow tomatoes, sliced in halves or quarters depending on size
• 1 heaping tablespoon of curry (I used Muchi curry)
• Italian seasoning to taste and a little for garnish
• Maldon salt to taste (I rub it between my fingers while sprinkling)

1. Follow the directions on the riced cauliflower to defrost in the microwave.
2. Allow the riced cauliflower to cool. 
3. Add the remainder of the ingredients. Stir well and refrigerate to allow flavors to marry.

Again, I used what I had. I plan on adding red and green bell peppers along with some fresh herbs next time. The mayo and mustard dressing makes a wonderful base, not to mention the healthful benefits of avocado oil.

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3 Ways to Menace Mosquitos

Mosquitos and fleas have loved me since I was little. No summer was complete without a series of welts begging to be itched. Yet, for the first time ever, I have not suffered one mosquito bite this season!

So, we slather ourselves with diethyltoluamide and the DEET is done. Not so quick! DEET has side effects. Manufacturers warn against using it under clothing due to possible irritation. Other repercussions include coma, seizures, and slurred speech, largely because the product has been ingested or applied for 3 or more consecutive days. Our skin absorbs everything.

We call our wounds mosquito bites, but this is not accurate. The female sticks a part of her mouth—called the proboscis—into our skin. She then injects her saliva into our bloodstream. The proteins in her saliva keep our blood from clotting as she dines. The itching, redness, and swelling are actually caused by these proteins.

I recently attended a progressive dinner in the mountains. At dusk, I was seated on a log bench next to a pond. Mosquitos appeared like party crashers. Women were swatting. Insect repellent upstaged the night air. Surprisingly, the mosquitos were ignoring me and I was not wearing protection.

The bites were so bad during my first summer in Idaho, that I wrote the following militant poem.

Memo to Mosquitos

Listen up mosquitos! I declare WAR!

Your assaults leave me itching, scratching, and sore!

Regardless of mission, whether hungry or bored;

I refuse to be your adored smorgasbord.

You dine without invite, with little decline;

And tip me with welts needing calamine.

Be advised. Be aware. Remember this day!

I'm closing down your all-day buffet!

Say good-bye to this flesh for which you are smitten,

For "Vengeance is mine," says the Bitten!

—Karen June Miller | July 2011

I have been low-carbing for almost a year. My diet no longer includes grains, sugars, high carb fruits and vegetables. Did my body chemistry change?

Sure enough, after research, I discovered that other low-carbers have made the same discovery! When we lower our carbohydrate intake, there is not enough glucose to burn for energy. We switch from being a sugar-burner to a fat-burner. Fats are broken down for energy. This results in a buildup of acids known as ketones, which act as a natural mosquito repellent.

It never dawned on me that low-carbing would make me impervious to mosquitos! Perhaps my Memo to Mosquitos was prophetic.

Click HERE to read another low-carber's mosquito experience.

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6 Tips for Meaningful Meals

MEANINGLESS

I have been guilty of fast-food frenzies and driving-while-eating. Anticipation was far more exciting than the food ever was! I finally hit the brakes when I recognized that mealtime had become meaningless and rushed.

I then pursued more natural, organic choices that included whole grains and my unwillingness to dismiss sugar. It was a start, but not the remedy.

LOW-CARB TO THE RESCUE!

While low-carbing is restoring my health, energy, and common sense, I still have a challenge with timing. My family is too busy to coordinate a set dinnertime. Since eating later slows down my weight loss, I dine alone . . . a lot!

Solo meals, however, do not have to be mundane. Replace the "M" with an "F" and you have FUN-dane! Every meal should be celebrated and here are 6 ways to accomplish that.

SATISFY THE SENSES

Keep it visual...

Add personal touches such as favorite linens, place settings, or a small floral centerpiece. Use herbs for garnish. Employ simple food styling. Example: I used a tonal camera filter on this photo to emphasize the crosshatch slice on the sausage.

Relish aroma...

Make sure your spices are fresh and potent. Taste-testing is essential, but aroma should be a discernible precursor to the meal.

Flirt with flavor...

Allow the 5 basic tastes (umami, sweetness, sourness, bitterness, and saltiness) to throw a tastebud party! Do not forget FAT—the low-carber's best friend. Fat adds flavor.

Remove distraction...

A meal is a short journey. Turn off the TV. Put the book, project, and smart phone aside. Have a prepared and relaxing playlist ready to listen to. Avoid anything causing stress—like politics!

Focus on the food...

When is the last time you chewed slowly and thoughtfully? Try putting the fork down between bites (not as easy as it sounds). Pretend you are a food critic and identify all that you are tasting. 

Understand satiety...

Okinawans practice hara hachi bu which means “eat until you are eight parts (out of ten) full” (Wikipedia) or 80% full. This requires stopping the meal before the stomach has stretched to make room for it. Satiety does not occur because your stomach is full. It has more to do with the brain reacting to the chemicals in your food, which takes about 20 minutes to kick in. The chemicals then rise and stay elevated for 3 to 5 hours before hunger is experienced again. 

The beauty of a low-carb lifestyle is that satiety is easily achieved when meals find a balance between low-carb vegetables, moderate meat, and plenty of high quality fats.

NOTES

1. The Smoked Andouille Chicken Sausage is precooked and nitrate/nitrite free. After slicing it, I microwaved it for 45 seconds. (It will naturally open up when heated.) I nested the sausage in a salad comprised of cucumber, tomato, and feta cheese—with Pomegranate Vinegar drizzled on top. 
2. The sausage and the vinegar were purchased from Trader Joe's. I also find sausage deals (Aidelle's) at Grocery Outlet. Of course those are hit and miss.
3. Check out Still Tasty for spice shelf-life information.

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Saveur Magazine

Saveur is my absolute favorite culinary magazine! It reminds me of Disney's It's a Small World—only in the warmth of an ethnic kitchen. The photos and personal perspective invite me into its pages, making me a mealtime guest.

Saveur's website shares the following...

This magazine truly speaks to people who are enthusiastic about creating artful cuisine. It explores the authentic cuisines of the world, tracks recipes and ingredients to their places of origin and illuminates their history, traditions and local flavors. In addition, it contains informative news about the latest in culinary trends, kitchen tips and techniques and a calendar of culinary events. If you are an adventurous eater who loves tasting all different kinds of food and exploring their heritage, you will love what Saveur has to offer.

This blurb describes me, too. I view myself as an "adventurous eater" and for the very reasons listed. Being raised on a traditional American diet left a plethora of exotic foods off of the shopping list. There are so many cultures, regions, and foods to explore; and Saveur inspiringly provides the transportation.

World cuisine recipes obviously include some grains and sugar, but most of Saveur's recipes can be easily modified with real food. It is true that using substitutes like almond or coconut flour will alter the texture of certain recipes. If done right, though, flavor will not be sacrificed.

The Saveur website is currently offering a year's subscription for $19.95—a 62% savings! However, I picked up a copy of their Summer 2016 edition at Barnes and Noble and the enclosed subscription card is a far better deal. For a 73% savings, you can subscribe for only $11.97! Plus, you will receive 2 gifts: Italian Classics Vols. 1 & 2.

♫ "It's a small world after all..."

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Why do it if I don't have to?

[NOTE: This post first appeared on my blog, eye-dyllic, in January of 2015. It was an important step toward embracing my low-carb lifestyle.]

I am fortunate to not be celiac or gluten intolerant. Some friends—suffering from celiac disease—have legitimately questioned why I would eat gluten free when I don't have to. Well, having lost weight by cutting out gluten, I reintroduced small amounts of wheat products during Christmas of 2014. I gained weight faster than a chicken lays eggs! I immediately experienced major bloating, discomfort, and sluggishness. My body put me on alert. 

I am definitely gluten sensitive. As long as I don't replace gluten with unnecessary carbs, I enjoy greater health, energy, and sharpness. Plus, eating whole, organic, and locally sourced food is quite satisfying.

I have ridden the diet roller coaster. It had its ups and downs and when I got off, my weight mostly went up! I want to eat real food. I just need to listen to what my body is telling me.

X-glutton for gluten,

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