Low-Carb Bacon Cheddar Dip

We had a bacon binge on Thanksgiving: bacon for breakfast, bacon dip, and bacon in a broccoli casserole (see previous post). There was ham on the menu as well. I guess we ate the whole pig!

LOW-CARB BACON CHEDDAR DIP

INGREDIENTS

• 1 cup avocado mayonnaise
• 1 cup organic sour cream
• 4 slices of cooked bacon, cut into pieces with kitchen shears
• 1 cup of shredded cheddar cheese
• 1 tbsp. garlic salt
• Fresh or dried parsley for garnish

DIRECTIONS

1. Mix mayo, sour cream, bacon, cheese, and garlic salt together. 
2. Garnish and chill for 1 hour. 
3. Pair with low-carb crackers, celery, and pork rinds. Cucumber, jicama, and carrots substitute for chips and crackers when sliced diagonally at ⅛ of an inch.

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Cheesy Bacon Broccoli Casserole (Low Carb)

I aim to keep Christmas jolly...without the folly. Let's face it, no one has stress on their holiday checklist. For me, simple starts in the kitchen.

This recipe is adapted from Linda's Low Carb Menus and Recipes. It got rave reviews at our Thanksgiving table. Broccoli has been a family favorite, so why not dress it up with cream cheese, sharp cheddar, and bacon? I doubled the recipe to match the appetites of my 3 guys. I also made the instructions more specific.

CHEESY BACON BROCCOLI CASSEROLE (LOW CARB) 

Adapted from Linda's Low Carb Menus & Recipes

INGREDIENTS

• 2 14-16 ounce packages of frozen broccoli florets 
• 8 ounces cream cheese, softened 
• 8 ounces sharp cheddar cheese, shredded 
• 8 green onions, chopped 
• Sea salt and freshly ground pepper, to taste 
• 6 pieces bacon, fried until crisp

INSTRUCTIONS

1. Steam the broccoli 6-8 minutes or until bright green and tender. Allow the steam to escape for 2 minutes. (I steamed the broccoli in 2 batches.)
2. Place broccoli in a greased 4-quart casserole. (I used my Pampered Chef Rockcrok Everyday Pan.)
3. Cut the bacon into small pieces using kitchen shears.
4. Mix in the cream cheese, cheddar, green onion, salt, pepper, and bacon. 
5. Bake at 350˚ for 30 minutes or until bubbly.

Makes 8-12 servings

NOTE: You can cut this recipe in half for fewer diners, although it is fabulous for leftovers. It can also be frozen.

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The Christmas Tree Napkin Fold

I first introduced this fold in December of 2007 at eye-dyllic, my first blog. I created the fold in the 1980's and was featuring it in my workshops. I dreamed it up without help. I always thought I was its originator since I have not seen it in any of my numerous napkin folding books. Nor had I observed it, prior to 2007, in periodicals, the web or TV. 

Here it is again . . . just in time for Christmas 2016.

THE CHRISTMAS TREE NAPKIN FOLD

One of the benefits of conducting workshops in retail settings is having access to so many lovely linens, as well as a plethora of tableware and decorative accents! What bliss to be able to play and create tablescapes—all in the name of demonstration!

During workshops, my goal is to present fresh material that isn't on a trend of replication in home-themed magazines. Sometimes, having exhausted ideas from my numerous volumes of napkin folding books, I resort to creating folds of my own. The Christmas Tree Napkin Fold (above) is an example of one such inspiration, and I have never seen this idea published. For your holiday pleasure, I would like to share this napkin fold with YOU!

This is one fold where the napkin should not have a wrong side. I used a reversible print to make the fold interesting. Cotton linens—with or without fringe—work extremely well. If you opt for synthetic fibers, try to include cotton in the mix. Also, realize that this is one napkin fold where neatness counts.

Start with a napkin of even measurements and fold it 2 times to form a smaller square. Point the 4-layered corner toward you.

Begin to peel up each of the 4 layers to align with the top point of the napkin. Space each layer about 1 inch apart. Once done, the napkin should look like the photo below.

With hands placed on the top and bottom of the napkin, flip it over from right to left. The fold should resemble the photo below.

Bring the left and right sides together, neatly aligning the top of each panel to form a triangular space at the top of the napkin. The bottom point should be about 1 inch wide. Now flip the napkin over from bottom to top.

Once the napkin has been flipped over, take the top flap and gently peel it up until it forms a neat triangle. It will look sloppy if you allow the triangle to droop. Be careful not to pull the top up too far as this could result in having to start over.

Repeat this step with each layer, tucking the tip beneath each previous fold. Make sure the bottom portion is perfectly aligned with the backside.

At this point the napkin can be arranged flat on top of a plate, or it can be placed upright by pulling the back panels out slightly or leaning it against something. This fold looks beautiful as is, or a metallic star sticker can be placed at the top of the tree. Place-cards shaped like little gifts can be assembled under the tree or tucked under the boughs. I have even placed a pretty pin—as a gift—at the top of the tree, always making sure that it has a backing.

NOTE: Feel free to use this fold for your own Christmas celebration! Please do not use these photos or publish this napkin fold without my express permission. Thank-you.

If you are interested, there are almost 9 years of eye-dyllic posts depicting treasures, pleasures, and faith-filled living.

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Cauliflower Tabbouleh with Pomegranate Seeds

When it comes to Middle Eastern food, Tabbouleh Salad has been a longtime favorite of mine. A dear Lebanese woman, Mama Harfouche, used to make the perfect version. She had finely chopped parsley and mint down to a science; and the lemon was never overpowering.

Traditional tabbouleh is made with soaked bulgar (cracked wheat), flat leaf parsley, mint, cucumber, tomatoes, lemon juice, olive oil, salt and pepper. Since going low-carb, I have replaced the bulgar with riced cauliflower. It gives the salad more texture.

My usual holiday contribution used to be Broccoli Raisin Salad. I gave this up due to the large amount of added sugar. This Cauliflower Tabbouleh with Pomegranate Seeds is a lovely alternative. It strikes a nice balance between the citrus and pomegranate. Also, the white cauliflower, red pomegranate seeds, and green herbs look quite Christmasy.

CAULIFLOWER TABBOULEH 

WITH POMEGRANATE SEEDS

Yield: 8 or more servings

Ingredients

• 1 16-ounce bag of Trader Joe's Riced Cauliflower (in the produce section)
• 1 large, fresh bunch of organic parsley
• 1 packaged bunch of fresh mint
• Seeds from one pomegranate (Trader Joe's carries pomegranate seeds in their produce section)
• ½ purple onion, chopped
• ½ cup olive oil
• Juice of 2 lemons
• 1 teaspoon Mediterranean sea salt
• Freshly ground pepper
• Optional—a couple pinches of allspice and cinnamon

Directions

1. Pulse the parsley and mint in the food processor until finely chopped.
2. Chop the purple onion (I used my Pampered Chef Food Chopper)
3. Mix all of the ingredients together in a bowl. 
4. Use lettuce leaves as bowls for the salad.

NOTE: Feel free to add traditional ingredients. This recipe can be cut in half for a smaller gathering.

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Root Vegetable Fauxtato Salad (Low Carb)

Before low-carbing, I was a fiend for potatoes. Okay, I still am. My potato cravings are stronger than those for chocolate! Since potatoes (tubers) are high in carbs, my consumption is cautious, but I still include them from time to time.

The ingredients in potato salad are low-carb friendly as long the potatoes and sugar are omitted. So, I like to experiment with alternatives. I recently made a tasty fauxtato salad using cauliflower. This Parsnip Fauxtato Salad was on the menu tonight and my guys raved about it. The recipe called for turnips, but our Neighborhood Walmart did not have them in stock. I was too lazy to go elsewhere, so I selected parsnips instead. Parsnips are higher in carbs, so I ate a smaller portion. I will have leftovers for lunch tomorrow.

Parsnips | Think Vegetables - UK

Turnips | Think Vegetables - UK

I borrowed this recipe, Turnip Fauxtato Salad, from My Life Cookbook. I just exchanged the root vegetable. Turnips are lower in carbs, so I am anxious to use them next time.

RELATED POSTS:

Faux-tatoes

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We have a winner...

Thanks to all of you who entered my AUTUMN TEA GIVEAWAY! I loved the fall images that you shared through poetry and quotes. You had me feeling quite fall-ish! 

AND THE WINNER IS...

Congratulations, Renna! You can click HERE to make your selection. Also, tell me if you prefer loose tea or silken sachets. Then message your address to me on Facebook and I will have this sent to you!

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Za-atar: A Middle Eastern Condiment

Za'atar | The Spice House

I am returning to normalcy after this crazy election season. It is a delightful day in Idaho. The clouds appear to be raked like leaves. The sky, a soft hue-of-blue, surrounds a sun that is so brilliant I can hardly look in its direction.

I have chicken breasts (skin-on) in the slow cooker. I applied a rub of za'atar to the chicken. Za'atar is also amazing on roasted chicken (skin-on) with a drizzle of olive oil.

Za-atar is a Middle Eastern condiment that, like curry, will be different depending on what region it comes from. It is known for enhancing mental acuity and it adds zest to meals. I am more familiar with the Lebanese version since I first tasted it on something called mana-ish, a global flatbread. The bread was covered with olive oil and za-atar, then baked in a special oven.

Since I am not consuming bread these days (unless it is low-carb), I like to use za'atar to season meat, fish, and vegetables. I mix it with sour cream to make dips. It is awesome on kebabs, meatballs, popcorn, salads, and sprinkled on hummus or yogurt.

I have included a simple recipe for homemade za-atar below. It comes from Alton Brown via the Food Network.

ZA-ATAR

Ingredients

• 3 teaspoons dried thyme
• 1 teaspoon powdered sumac
• 1 teaspoon toasted sesame seeds
• 1/4 teaspoon kosher salt

Directions

1. Watch how to make this recipe HERE.
2. Put all of the ingredients into a spice grinder and pulse until a powder is formed, about 30 to 45 seconds. 
3. Store in an airtight container for up to 2 months.

NOTE: Za-atar can also be purchased from Middle Eastern stores and online. The photo features za'atar from the The Spice House.

Recipe courtesy of Alton Brown | Food Network - 2010

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61 Ways to Leave Your Sugar

SUGAR BLUES
Back in the 80s, my hypoglycemic friend directed me to Sugar Blues, an exposé written by William Dufty in 1975. I received an eyeopening education, although I was only half listening. Of course I sympathized with my friend, but I naively believed that sugar was not an issue with me.

WARNING SIGNS
I now acknowledge the sugarcoated consequences. I have not been diagnosed with a sugar related disease, but I see the warning signs. For example, a major indicator of pre-diabetes or type 2 diabetes (hypoglycemia) is the waist-to-hip ratio, meaning that the waist outmeasures the hips. My waist has been winning for years! Accumulated weight in the midsection causes the fat cells to collectively behave like a tumor. A tumor wants to grow and it feeds itself on sugar. Factor in the sugar induced inflammation; premature aging; damage to eyes, skin, and organs . . . and "Houston, we have a problem."

HIDE-AND-SEEK
It was hard to imagine not missing sugar. After a year of being sugar free, it is now difficult imagine ever wanting it again! Yet, buyer beware. Sugar is a con artist. Our food and pharmaceutical industries are counting on Americans remaining addicted to it. With 61 names for sugar, it is no wonder that it feels like a game of hide-and-seek.

61 Ways to Leave Your Sugar

Agave nectar

Barbados sugar

Barley malt

Barley malt syrup

Beet sugar

Brown sugar

Buttered syrup

Cane juice

Cane juice crystals

Cane sugar

Caramel

Carob syrup

Castor sugar

Coconut palm sugar

Coconut sugar

Confectioner's sugar

Corn sweetener

Corn syrup

Corn syrup solids

Date sugar

Dehydrated cane juice

Demerara sugar

Dextrin

Dextrose

Evaporated cane juice

Free-flowing brown sugars

Fructose

Fruit juice

Fruit juice concentrate

Glucose

Glucose solids

Golden sugar

Golden syrup

Grape sugar

HFCS (High-Fructose Corn Syrup)

Honey

Icing sugar

Invert sugar

Malt syrup

Maltodextrin

Maltol

Maltose

Mannose

Maple syrup

Molasses

Muscovado

Palm sugar

Panocha

Powdered sugar

Raw sugar

Refiner's syrup

Rice syrup

Saccharose

Sorghum Syrup

Sucrose

Sugar (granulated)

Sweet Sorghum

Syrup

Treacle

Turbinado sugar

Yellow sugar

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Fat Sat | Tasty Tidbits

In the spirit of keeping low-carb fresh and surprising, I am always searching out interesting products. If you miss bread or are hungering for a sweet treat, try these guilt-free products.

Mikey's Original English Muffins

There are some dreadful-bread-full counterfeits out there. Mikey's baked goods are a cut above. Their products are certified paleo; gluten, grain, dairy, and soy free; and they contain no GMO's. Think of their muffins, pizza crust, and sliced bread as a blank canvas for whatever you can imagine. Visit them HERE.

SkinnyMe Belgian Chocolate Truffles

Going sugar-free changed my relationship with chocolate, not my love for it. SkinnyMe confections are deliciously zero-sugar and low-carb. Utilizing stevia and erythritol, I can have my chocolate and eat it, too!

There will never be a real-food substitute that tastes just like white table sugar. SkinnyMe comes pretty darn close. Visit them HERE.

Cheers,

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Tahini Tuna

Tahini Tuna

I ate tons of tuna with mayonnaise during my first low-carb stint. I was 15 years old. For being such a creative person, I had yet to learn how to be imaginative with food. My only resource then was Dr. Atkins' Diet Revolution. Now, options abound.

Tahini Tuna is a new twist. A scoop of the tuna mixture is placed on a bed of spaghetti squash and sprinkled with sliced green onions. It is simple and satisfying.

Tahini, my previous post, provides more information about tahini.

NOTE: Spaghetti squash is most easily prepared by cooking it for 11-13 minutes in the microwave. I find that 11 minutes is perfect for smaller squashes. A small Phillips head screwdriver, meant for repairing eyeglasses, works great for poking holes in the squash before cooking.

TAHINI TUNA

Serves 4

INGREDIENTS

• ½ - ¾ cup organic raw or toasted tahini (be aware of the carbs)
• Juice of ½ or 1 lemon, depending on your taste for tartness
• 2 cloves garlic, pressed
• 2 6-ounce cans of wild caught tuna, flaked
• ½ cup of green onions, sliced OR ½ cup chopped yellow onion, incorporated
• 2 tablespoons of fresh parsley, chopped
• Maldon salt to taste
• Pre-cooked spaghetti squash
• Olive oil

INSTRUCTIONS

1. In a medium bowl, mix together the tahini, lemon juice, and garlic.
2. Stir in tuna.
3. If using chopped yellow onion, incorporate.
4. Gently add the parsley and Maldon salt.
5. Spoon some spaghetti squash onto each plate. Add a drizzle of olive oil and a pinch of salt.
6. Place a scoop of tahini tuna on top and heat each plate in the microwave for 20-25 seconds.
7. If using chopped green onions, sprinkle them on top of the tuna.

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Tahini

Tahini with Lemon and Garlic | Source: Wikipedia

In the 70s, a Jewish friend became animated when he learned that I had never tried falafel. We went to a walk-up window in an old section of Long Beach, California. He eagerly ordered me a falafel sandwich in pita bread pocket and drizzled with tahini sauce. After I got past the bitter surprise of the first taste, I was smitten!

To make tahini, hulled sesame seeds are pureed into a paste. It is a popular condiment in the Middle East—much like our mayonnaise and ketchup. Due to its bitterness, tahini works best with other food. It substitutes for nut butters, is used as a dip or side dish, and it partners wonderfully with roasted vegetables. [See Roasted Cauliflower with Tahini Sauce.] 

Tahini sauce is traditionally made from tahini sesame seed paste, garlic, salt, fresh lemon and parsley. It can be purchased, but as Tori Avey says, "...the flavor of homemade is fresher, creamier, and more delicate."

Falafel is a deep-fried patty or ball, usually made from chickpeas. The chickpeas are soaked and then ground up. Typical ingredients include scallions, cumin, coriander, garlic, and fresh parsley. The outer texture is like fried breading, while the inside is scrumptious and soft. Tahini and falafel were definitely made for each other.

So, now that I am a low-carber, how does this compute? Well, a tablespoon of tahini is 3.2g of carbohydrates. Once you subtract the 1.4g of fiber, the net carb count is 1.8g. This is good, but I am cautious about net carbs because a carb is still a carb. All fiber does is slow the release of sugars into our bloodstream. I play it safe by focusing on the full carb count.

Look for my next post . . . Tahini Tuna.

RESOURCES:

• Tahini Sauce by Tori Avey
• Baba Ghanoush or Eggplant Dip from Epicurious
• Low Carb Falafel with Tahini Sauce (Gluten Free) from I Breathe, I'm Hungry

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Autumn Tea Giveaway!

I love autumn so much . . . that I am hosting a TEA GIVEAWAY! The winner will get to choose one of these seasonal teas from Harney & Sons! You will find the descriptions of these teas on my previous post. You can also visit their website HERE.

HOW TO ENTER . . .

1. CLICK ON "COMMENT" BELOW.
2. SHARE YOUR FAVORITE FALL QUOTE OR POEM. Be sure to leave your NAME and STATE in the actual comment. Enter only once.
3. SIGN IN TO PUBLISH YOUR COMMENT. There are several ways to sign in, even Anonymous.
4. EARN EXTRA ENTRIES BY REFERRING FRIENDS. If your FRIENDS do enter, please make sure that they mention your name in their comment. This way I can give you credit.
5. DEADLINE TO ENTER: Saturday, November 5, 2016 at 11:59 P.M. PST. The winner will be selected on the next day through a random drawing.

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Tea for Tuesday | Harney & Sons

One benefit of living in Idaho is that I get to experience an actual fall! This is significant because I came from Southern California. Autumn is warm there. Here, our local mountains show signs of fall in August. By mid-October, our nighttime temps sink below 40˚.

Winter comes too early for my taste, so I cling to fall. I attempt to extract every possible flavor and comfort. One way of doing this is to surround myself with delicious, seasonal tea.

Allow me to share one of my favorite companies with you: Harney & Sons. I have happily consumed their products for over 15 years! Here are some autumnal selections, along with their own descriptions.

Pumpkin Spice | Harney & Sons

Harney & Son Description: Try our herbal tea celebration of autumn harvest time. A masterful blend of pumpkin and warming spices. This herbal tea brews a bright red and is light-bodied. Offered seasonally in limited quantities. Tin of 20 sachets. Each sachet brews a 12 oz cup.

Hot Cinnamon Spice | Harney & Sons

Harney & Son Description: Our most popular flavored tea worldwide, Hot Cinnamon Spice is an assertive blend of black teas, three types of cinnamon, orange peel, and sweet cloves. There's no sugar added. Try our Classic tin of 20 tea sachets. Each sachet brews a 12 oz cup. Caffeinated. Kosher.

Cranberry Autumn | Harney & Sons

Harney & Son Description: Ideally sweet and tart, our Cranberry Autumn is a black tea artfully blended with cranberry and orange flavors. You'll find it a full bodied brew that is exceptionally smooth and delicious in fall, or anytime if you're a cranberry fan. Tin of 20 tea sachets. Each sachet brews a 12 oz cup.

NOTE: Check back tomorrow for details concerning my TEA GIVEAWAY!

Teatime. Free time. Me time.

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The Perpetual Tea Tray and Sugar

Green Pine Needle Cast Iron Teapot
[Click to Enlarge]

I resisted the low-carb lifestyle at first. My love for tea parlors made it hard to imagine high tea without scones, pastries, truffles, and mini sandwiches. I never added sugar to my tea, but carbs were a major component in everything else. I owned a handbook listing the tea establishments in and around California. I wanted to visit them all! I was off to a good start, too, until we moved to Idaho.

Since going low-carb, I no longer miss the sugar. I am content with a steamy pot of tea and a nibble of fruit or dark chocolate. However, I do miss the pomp of parlors—the indulgence and anticipation. So, it is my desire to recreate one of my favorite pastimes into something that is low-carb friendly.

I used to conduct workshops in retail settings. One of my favorite topics was The Perpetual Tea Tray. I challenged my guests to always have a tea tray prepared for the act of tea. Just add water! I then recommended changing the tray's themes to celebrate seasons and special occasions.

Stay tuned for my weekly feature: Tea for Tuesday. I will be expounding on the virtues of tea and teatime!

NOTE: The above photo spotlights some treasures that I have collected over the years. The pine needle cast iron teapot and mug are not only attractive, but they keep the tea warm. The napkin is from April Cornell. The bamboo tea tray was an exceptional deal from Grocery Outlet!

Teatime. Free time. Me time.

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HAPPY FALL!

Hello Fellow Low-Carbers...

Fall feels like the perfect time to extend an invitation to you, my Everlovin' Low-Carb readers. All of you have your own stories, tips, and favorite recipes. Perhaps you have a Low-Carb/Keto/Paleo blog or website of your own! If so, I want to hear from you! Simply share with me in the Comments of this post. If the site or material is relevant to this blog and low-carbing, I will happily feature you and provide links to your affiliations. 

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Roasted Cauliflower with Tahini Sauce

Credit: Todd Coleman | Saveur Magazine

I was craving tahini, so I borrowed a post from my previous blog, eye-dyllic. I wrote this piece in February of 2013 and included a recipe from Saveur—my favorite culinary magazine. I was not low-carbing then, yet I have always been attracted to low-carb dishes. The conflict was that my diet also included a large amount of carbohydrates.

✦   ✦   ✦   ✦   ✦

Wherever I find myself, I quickly seek out the nearest Mediterranean and Middle Eastern restaurants. Typically, I am greeted with the familiar fare and no surprises. I am generally not disappointed, but there is one dish that is often excluded.

While living in Long Beach, CA, I frequented a Middle Eastern restaurant that inhabited an old adobe-style Taco Bell. It was there that I discovered Roasted Cauliflower with Tahini Sauce! This particular dish was refreshing, unusual, satisfying, and obviously healthy! I have not had it anywhere since, so I decided to make it myself! 

Saveur magazine to the rescue! They feature a recipe with ingredients that match my taste experience. If you like Middle Eastern food, this should please you.

ROASTED CAULIFLOWER WITH TAHINI SAUCE

Serves 4—6

INGREDIENTS

• 1/4 cup extra-virgin olive oil
• 4 tsp. ground cumin
• 2 heads cauliflower, cored and cut into 1 1/2'' florets
• Kosher salt and freshly ground black pepper, to taste
• 1/2 cup tahini (a vegan sesame seed paste)
• 3 cloves garlic, smashed and minced into a paste
• Juice of 1 lemon

INSTRUCTIONS

1. Heat oven to 500°. Toss together oil, cumin, cauliflower, and salt and pepper in a large bowl. Transfer to 2 rimmed baking sheets; spread out evenly. Bake, rotating pans from top to bottom and front to back, until cauliflower is browned and tender, 25-30 minutes.
2. Meanwhile, combine tahini, garlic, lemon juice, and 1/2 cup water in a small bowl and season with salt. Serve cauliflower hot or at room temperature with tahini sauce.

Enjoy!

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A Low-Carb Lifestyle Should Never Be Boring!

I hear people say, "I'm bored with low-carbing." Have you ever said that? I certainly have. When I was a 15-year-old on a low-carb diet, I ate ground beef patties, salads with ranch dressing, cottage cheese, cheddar cheese, tuna salad, and pork rinds until I was ready to spit! My mom was not going to buy steaks and lamb chops just for me, although I would not have argued. I got bored, so I stopped.

Now, at 58 years old, I have  low-carb cookbooks, apps, podcasts, and a recipe file all on my iPhone. My Everlovin' Low-Carb board on Pinterest expands daily. How did I manage in 1973 with only the recipes from Dr. Atkins' Diet Revolution?

With all of these resources, it would seem impossible to be bored. Yet, if we are lazy or uninspired, we become repetitive and unoriginal. Our meals need to be fresh and sometimes surprising. I may not always follow a recipe, but I make sure that I have a variety of food items—in my fridge and pantry—to remain imaginative.

SWEET AND SIMPLE COFFEE

1. Make coffee (we like French Press) and pour into a 6-8 ounce coffee cup.
2. Add a pat of butter (optional) and 2-3 tablespoons of whole cream.
3. Include 4-5 drops of Dark Chocolate Better Stevia Liquid Sweetener.
4. Stir or use an immersion stick. Blend together and sprinkle with cocoa powder!

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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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