Category Archives: Resources

Around the Web: Where in the world is the best place for healthy eating?

Spoiler Alert: It’s not the United States.

http://www.npr.org/blogs/thesalt/2014/01/14/262465619/where-in-the-world-is-the-best-place-for-healthy-eating

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Awesome podcast! plus a kindle book deal

http://vinnietortorich.com/2013/11/angriest-trainer-213-great-bobby-kelly/

Seriously, folks, I love the Angriest Trainer podcast.  Their advice is LCHF friendly (they promote No Sugar No Grains) and living healthy.  Episode 213 really blew me away, and I wanted to have everyone check it out.  They had the comedian Robert Kelly on the show who just started eating NSNG a few weeks ago and he talks about breaking food addiction, the keto flu which we’ve discussed, and how amazing real food tastes.

By the way, if you love the podcast, you may want to buy Vinnie’s book.  If you head over to Amazon, his book Fitness Confidential in the kindle format is only 99 cents through Cyber Monday.  What an amazing deal!  I don’t earn any money by promoting either of these things, I’m just a really big fan and want you to check both the podcast and the book out.

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Review: “The Low Carb High Fat Cookbook: 100 Recipes to Lose Weight and Feel Great”

Who doesn’t love cookbooks?  I seem to collect them.  I can still remember making a mess at the kitchen counter pouring over the fantastic Betty Crocker cookbook.  When my grandmother died, I inherited her orange-covered copy.  I also love my Cook’s Illustrated cookbook, and reference it frequently when trying to figure out the best method to tackle an intricate dish since they try out dozens of cooking variations to find the best one.

The one thing my cupboard was really lacking, though, was a really good low carb cookbook.  I have a few low carb cookbooks, but none of them have pictures (wow, does that make me seem like a little kid) and I really like home-y dishes.  I don’t need to know how to make a lemon meringue pie without sugar (although that does sound interesting), I want a solid cookbook that isn’t afraid of fat, isn’t using vegetables that I am trying to avoid (like potatoes), and isn’t too complicated.  I was hopeful when I ordered “The Low Carb High Fat Cookbook” that it would fit that bill.

The author, Sten Sture Skaldeman, also writes for LCHF magazine in Sweden and has written several books regarding the LCHF diet.  I have not read his other books nor read his magazine (I know no Swedish, sadly, the Muppets are lying jerks) so I cannot speak for his other works, nor am I very aware of his other accomplishments.  What I gather from his Google-translated website is that he’s lost and kept off 70 kgs (about 150 lbs) for 13 years!  Pretty impressive!

Now, onto my thoughts on the cookbook.

The good:

Helloooo delicious.   This book is filled with exactly what I was looking for… glossy food porn pictures, great meat recipes, and all the recipes are properly unafraid of fat (it is the low carb HIGH FAT cookbook, after all).  I loved the different uses of vegetables as well… I feel like i’m always cooking vegetables the same way over and over again but can never find a recipe book that can guide me to cook veggies the LCHF way.  It even had me looking at old dishes that I never realized where LCHF, like moussaka.     I am hoping I can get my hands on some deer meat after dear season to try out the game meat stew!

The bad:

Some of the ingredients mentioned, good luck finding them in the States.  For instance, I’ve never seen Ox meat in any grocery store, and my favorite grocery store is known for having a vast variety of items.  I’ve also never seen juniper berries.  I wouldn’t call that a major issue, though, as most of the dishes have very common items that you can find in any grocery store.

The only other bad thing is that the units of measurement is a little odd due to being converted from grams to cups.  The recipe will give you things like “4/5 cup cream”, but, our measuring cups go by 1/4s, not 1/5s.  This is not a big deal either.  This is cooking, not baking.  There is no specific chemical reaction going on here, so you can either 1)eyeball it, or 2) Enter the measurements into this recipe converter, telling it that you want to scale it to a factor of “1” (meaning, you’re not changing the amount at all), and it’ll tell you what it means in real measurements.  So, 2/5 cup turns into “1/4 cup + 2 tablespoons + 1 1/4 teaspoons “.  I’m an eyeballer, but if you feel better making it to the letter of the recipe, there you go.

Conclusion:  I’d buy it again!  It’s not just because I collect cookbooks, it’s because I’ve gotten some fantastic cooking ideas from it.  If you feel like you’re in a slump for ideas, I think it’s worth the purchase.  You can always go to Amazon and download the free Kindle preview of the cookbook.

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Around the Web: Preparing for your first 5K

http://walking.about.com/od/beginners/a/5ktraining.htm : Walking your first 5K

http://www.coolrunning.com/engine/2/2_3/181.shtml : Running your first 5K

I’m gearing up to do my first 5K this September!  I’m so excited.  7 months ago, being 80 pounds heavier and having done no physical fitness at all, I probably could have limped through a 5K but it wouldn’t have been pretty.  I’m not to a point where I’m going to be able to run the 5K, but I’m going to be prepping to make sure I can walk it just fine.  I am walking between 1-2 miles a day already, so i’m almost there!  If you’ve been wanting to do a 5K, please check out the links above on ways to prepare for either walking or running your first 5K.

 

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Around the Web: Michael Pollan On Joel Salatin’s Polyface Farm

If you’ve seen “Food Inc”, “Fresh”, or read “The Omnivore’s Dilemma”,  you’ve heard of Joel Salatin and his farm.  For anyone that hasn’t heard of it, please watch this video!  Sustainable polyculture farming leads to incredibly healthy meat, which leads to healthy LCHF eaters.  We are happy to get our meat and eggs from the local sustainable farm that uses similar techniques.

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Around the Web: Breast Milk Supply May Be Linked to Insulin Production

http://health.usnews.com/health-news/news/articles/2013/07/05/breast-milk-supply-may-be-linked-to-insulin-production-study

Yet another reason keeping yourself out of an insulin-resistant state is important: breast milk production.  Interesting read!

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Around the Web: Processed carbohydrates are addictive, brain study suggests

Something that we’ve all already figured out… carbs are addictive!  Making sure to limit your carbs, and to keep the carbs that you eat to being good quality carbs (not from frankenfoods or junk foods) is very important to your success.

 

http://www.cbsnews.com/8301-204_162-57591389/processed-carbohydrates-are-addictive-brain-study-suggests/

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Around the Web: LCHF Best For Long-Term Weight and Health Markers

http://www.dietdoctor.com/new-analysis-lchf-best-for-long-term-weight-and-health

Hop on over to the Diet Doctor to read up on a analysis released on LCHF vs low fat!  While you’re there, read up other posts by Dr. Eenfeldt, he’s got a fantastic blog.

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Satiety, Exercise and LCHF

If you were eating the Standard American Diet and then simply create a calorie deficit, chances are you felt deprived and sort of miserable.  Maybe you even added in exercise, but seemed to become MORE hungry but still tried to subsist on salad and chicken breast because you were stronger than this, right?

You know what a diet shouldn’t be?  A game of willpower.  “Normal”-sized people don’t have better willpower than you do.  You don’t have some sort of mental weakness.  You’re suffering from two problems: the wrong diet, and wrong expectations.

Lack of Satiety with Low Fat Diets

First off: What is satiety?  Satiety is not feeling “stuffed”, it’s getting enough of the right kind of food to have a lack of interest in further eating.  It literally means reaching the point of satisfaction.  They always say “don’t go to the grocery store when hungry”, I now have the problem of “don’t go to the grocery store when satiated”, because I never end up buying enough.  My complete disinterest in food is enough for me to not buy nearly enough food for the week.

Satiety is not about how much food is physically in your stomach.  I’d bet you could eat an entire loaf of bread and still be hungry in 2 hours.  Your body can quickly process and store (read: put in fat stores) carbohydrates.  So it’s not the physical pressure on your stomach that causes the satiety… what is it?  It’s the fat!  Fat is fuel.  When your body senses that it has gotten enough fat, that is when it says “okay, i’m good to go for awhile, you can now spend your time thinking about other things”.  This makes biological sense.  You just ate a nice fatty fish, your body feels fueled, instead of forcing you to constantly feel the need to fuel up, it allows you to think about other necessary things, like finding water, reproducing, finding shelter, etc.  If your body is telling you that you are still hungry, it’s because it is!  You didn’t feed it enough fat.

“But I can’t trust my hunger!” you say, “I’ve gained weight with my hunger!”  Yes, you have, on a low fat high carb diet!  Remember that loaf of bread that I mentioned before?  Your body didn’t need ANY of those carbs, it didn’t satisfy it, you still needed to eat something else, and there you went day in and day out eating unnecessary calories.  Calories do count, and empty carbohydrates from sugar and grains are unnecessary.  If you focus on getting 70-80% of your calories from fat, less than 10% from carbohydrates, and get a moderate amount of protein, you reach a perfect point where your hunger perfectly drives your weight loss.

Exercise and Weight Loss

Exercise is really great.  It can increase your endurance, increase lung capacity, increase endorphins, and can be a great way to relieve stress.  I love going on walks and reconnecting with nature.  Once I lose some more weight I’d love to start jogging.

Exercise increases your calorie expenditure, and is therefore going to increase your hunger.  If you are properly following LCHF, you should never ignore your hunger.  LCHF is not a mind game.  If you are hungry, you need to eat.  You have reprogrammed your body and fixed your carbohydrate addiction, so when it is asking for food, it really does need it.  Don’t fight it.  If you fight it, you are going to lose the energy to work out because you will not have given your body the proper fuel.  And please, don’t listen to anyone that says to have to carb load to exercise.  Your body can run (literally) on ketones just fine.

 

For more on both of these concepts, I highly highly HIGHLY recommend reading either of Gary Taubes’ books.  He explains it better than I ever could.  There are lots of websites that explain these concepts as well… if you’d like to point to any of them, please mention them in the comments!

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Great low carb books

Cover of "Good Calories, Bad Calories: Fa...

Cover via Amazon

I’m a big reader.  When I was little, I slept with dozens of books in my bed (true story).  Whenever I’m getting into something I’m not familiar with, I try to do as much research as possible.  When I started on LCHF, I saw a lot of people mentioning the book Why We Get Fat: And What to Do About It and I immediately downloaded it to my Kindle and read the whole thing. I actually read it twice… the first time I read it, it was hard to digest, because it is such a paradigm shift from the low fat world we live in.

The next book I read was The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable. Some of the content is the same as “Why We Get Fat”, but I felt like it was nice hearing some additional information from different authors (in this case, actual doctors). Both “Why We Get Fat” and “The Art and Science” are chock-full of citations, unlike a bunch of other “guesswork” diet books.

I’ve read both the “NDR” Dr. Atkins book as well as the new “New Atkins For A New You” book, and I think the books are a really friendly way of introducing the idea of insulin resistance to the masses, and Dr. Atkins really did America a favor by bringing the concept of low carb back. I don’t follow his plan and find some of the steps a little arbitrary, but I would never fault anyone for following the Atkins plan. I’m NOT a fan of the Atkins “frankenfoods” that are on the market right now though.

Lastly, I worked my way backwards and read Gary Taubes precursor to “Why We Get Fat”, which is Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health. This book is a lot more dense of a read than “Why We Get Fat”, but gave me additional “a-ha” information to really feel confident in continuing on my LCHF path.

I’m still on the lookout for more great low carb books… what are your favorites? Please comment! Please also list your favorite low carb cookbooks, I’m looking to get more!

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