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This is what I eat

Sunday, May 19, 2013

When people hear that I eat a low-carb, paleo-type organic diet they sometimes want to know what exactly I eat.
Because this type of eating does not require counting calories or, after the first few weeks, even counting carbs, I don't track my food intake. This makes it harder to quickly explain how I actually eat. So I decided to write this blogpost once to describe what I'm doing.
The basics have not changed much, although I make minor changes over time.
It is also important that I try to eat seasonally, use animal products from humanely raised, pastured animals and try to eat things that are locally produced as much as possible. We raise ducks for eggs, buy raw A2 milk from a local 4-milk-cow dairy operation in a neighboring community and grow some of our own vegetables about 10 months out of the year on a 100x100 feet small town lot. We buy a few staples in bulk over the internet, in particular virgin coconut oil in 5 gallon containers. We also purchase the majority of our groceries at a food co-op near us.
A typical day's menu looks like this:

- Sometimes just a cup of coffee (or more likely decaf) with about 1/4 cup raw heavy cream
-most days breakfast is a combo of nuts (2 oz), homemade raw plain yogurt (1/2-3/4cup) and 1/2 cup berries (blackberries, raspberries, blueberries, huckleberries, red curants, gooseberries, cranberries etc.) or some other, not too sweet fruit like apples, cherries, rhubarb. For very acidic fruit I use a little Xylitol or Just Like Sugar or Stevia as sweetener. Sometimes we use kefir or goat yogurt or buttermilk instead of homemade yogurt. Nuts are always raw and could be almonds, brazil nuts, macadamia nuts, pecans, walnuts, hazelnuts (filberts), rarely cashews (higher in carbs) and sometimes hemp seed or pumpkin seeds, sunflower seeds or coconut flakes.
- Sometimes breakfast is eggs (3 duck eggs or 4 chicken eggs/person) and nitrate-free bacon with herbs (fresh, frozen or dried) like basil, thyme, marjoram, dill, chives, parsley, garlic or onions and spices like paprika, turmeric, curry, hot pepper sauce etc.; sometimes instead of bacon I use some cheese and cook the eggs in coconut oil or pasture butter or add some green veggies like broccoli, spinach, kale or other leafy greens
- Sometimes breakfast is low-carb pancakes made with nut flour (ground in food processor), typically almond flour, maybe mixed with coconut flour, eggs and full-fat raw milk or yogurt. We top the pancakes with the same types of fruits we eat with yogurt.

Lunch: Any of the breakfast foods can be used for lunch as well. Any of the dinner foods sometimes become lunch foods.
Sometimes breakfast is more brunch and we have an early dinner or a snack of some nuts, some veggies, a piece of cheese or some beef jerky and then eat. I would say that about 50% of the time breakfast is filling enough to need only either lunch or dinner plus a snack.
If we need to eat out for lack of time our staple is a McDonald's double quarter pounder minus bun or cheese, wrapped in lettuce.

Dinner: The basic ingredients of dinners are one animal protein/fat like beef, lamb, fish, dark meat chicken, eggs, cheese (avoiding anything low-fat) combined with one green vegetable like spinach, mustard greens, kale, collard greens, turnip greens, arugala, bok choy, green beans, asparagus, other lettuces, combined with one different colored vegetable or sea vegetable (but no potatoes or yams because of carb levels) or mushrooms. Kelp noodles or shredded zucchini are our replacement for pasta. The second vegetable replaces the starch.
In summer we are more likely to make salads, in winter more likely stews and soups. Stir-frys happen all year round. Very occasionally I'll have a very small glass of red wine with or after dinner.
We do occasionally like desserts but they are not very sweet by most people's standards. It could be a small piece of very dark chocolate, another piece of fruit, a little nut butter, some raw cheesecake. In summer we make our own ice cream with raw milk, Xylitol and any natural flavors we like.
We drink mostly water, sometimes coffee, decaf or different types of tea, very rarely tiny amounts of juice added to water to flavor it.
The important thing is that because of the high fat content of the food there is no need to restrict calories or portions as appetite is largely self-regulating. Often after days of hard workouts I eat more and temporarily gain a little and the next day (once my body has done the necessary repairs) the weight drops back down.
Eating this way has proven to be very tasty and very satisfying and therefore easy to maintain for life.

  Member Comments About This Blog Post:

DS9KIE 5/21/2013 4:27PM


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JEANNETTE59 5/19/2013 1:33PM

  emoticon emoticon

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NASFKAB 5/19/2013 11:12AM

  thanks for posting your meal ideas

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CINDYTW 5/19/2013 2:46AM

  I really pretty much eat like you do, except my eggs are organic chicken eggs grown by a friend. I do indulge in potatoes, I have no problem with them, but try to keep that minimal when I am actively trying to lose. I like to have GF bread around in case of a craving, but have none that I can have with my new corn issue so that is out for now. I pattern my meals after a farm raised grass fed protein, and an organic vegetable with an organic fruit for 'dessert". Then I also add a cheat meal in there about once a week or 2 weeks, which would be GF pizza, GF chicken fingers, organic blue cheese, GF mozzarella sticks..the like. I have not had one this week and I am not planning to I feel good!

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    What lovely insight, thanks for sharing!

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LINDIEMAE 5/19/2013 1:44AM

    Its good to see you have a well balanced low carb diet - and one that is not too acidic ( processed in the stomach, not the actual foods ) because your bone health requires an alkaline balance but not overly alkaline, as that is like being too acidic, - Sam Graci talks more about that in his book The Bone Building Revolution. I don't think you have too many saturated fats - there is so much misconception about cholesterol - especially considering all the other junk chemicals in our foods but I am not an expert. I just had my level s check again and they are in what the professionals call reasonable range... Glad to see you do have more for days of more vigorous work outs, after all foods are to fuel the body and when you use your muscles they need that fuel !! Thanks for sharing !!

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KAPELAKIN 5/19/2013 1:41AM

    Sounds like a cleaner version of how we eat, thank you for sharing! I've been eating more fat the last several months, and surprise, surprise, I keep getting leaner while eating as much as I want. That is proof enough to me that a carb-heavy diet is not the way to go!

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DOVESEYES 5/19/2013 1:35AM

    this sounds great as it is more like the diet of old where people ate 'food' !!! you grow, buy and make most of your food yourself. More power to you.

If your carbs are low you can up the fats and most of yours are the 'good' ones. Not a problem. emoticon emoticon

Thanks for sharing it.

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WEARINGTHIN 5/19/2013 1:13AM

    I just left Atkins a while ago. I now eat a bowl of cereal with fruit every morning. And other things to get fiber and nutrients. But if you have any heart disease in your family, and as a person who just went through a cardiac cathetierization, just a word of caution about saturated fat. Do you really think 90% of the medical community is wrong about it saturated fat? Just a few thoughts. Best wishes to you. Glenn

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STRONG_SARAH 5/19/2013 12:54AM


Comment edited on: 5/19/2013 8:09:45 AM

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STRONG_SARAH 5/19/2013 12:45AM

    Thanks for posting. I'd love to eat like this! It's not possible for me now, but good for you for doing it!

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And another call to action - big dairy industry

Saturday, May 18, 2013

I hate to do two of these types of blogs in a row but it came up and it is very important. As Monsanto is massively messing with our food supply the dairy industry is trying to put them to shame:

This is turning more and more into an all-out war, much more dangerous to us than many other possible wars, all within our borders.
We need to fight while we still can.


  Member Comments About This Blog Post:

_JULEE_ 5/20/2013 8:16PM

    This is such a ludicrous proposition. Of course, the FDA is 'considering' it. LOL We couldn't expect anything else from the bunch who so happily reside in the pocket of big pharma. Why not the pocket of big poison, too?

Thank you for posting! emoticon

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ELECTRALYTE 5/19/2013 1:03PM

    Thank you very much for posting this blog. I appreciate it and value you as a Spark friend. This looks very 'doable' for me except I'm having a super hard time giving up beans.
I would love to have your recipe for ice cream!

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Monsanto trying to prevent any State-wide GMO labeling laws for good

Friday, May 17, 2013

If this succeeds then we can forget about every having a healthy food supply anywhere in this country. Please take the time to read and act at whatever level you can. This is a very scary possible development.



  Member Comments About This Blog Post:

HOUNDLOVER1 5/19/2013 12:43AM

you are right that link is important. I hope many people will sign!

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SLIMMERJESSE 5/19/2013 12:17AM

    That's what I blogged about in May. Disgusting.

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HICKOK-HALEY 5/19/2013 12:15AM


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SILVERWITCH59 5/18/2013 9:16PM

    We live in crazy times emoticon

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JEANNETTE59 5/18/2013 4:30PM

  Thanks for this great post, please everyone share it with all of your friends, our strength is in our numbers. They have the money! Ask questions where you shop, tell the manger you will not buy GMO food and if they do not support labeling you will not buy at their store.

Demand GMO-free food!

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MJLUVSANIMALS 5/17/2013 10:27PM

    Corporate greed, what can I say. Those uppity Mucky Mucks are in it for the bucks, not what they can do to improve and help the World. If they took that greed and applied it to doing what they could for the country, lol who am I kidding, they need their Leer jets and Mistresses. They want to live in the moment, they don't care about anyone's future including their own familys. Once they are gone, oh well "Deal With It" I guess that could be declared as their motto.
Has anyone thought of a world wide day of NO purchases. How much money would they lose? This would include any products that Monsanto represents.

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DOVESEYES 5/17/2013 10:00PM

    Say no to GMO!!!

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WOUBBIE 5/17/2013 9:23PM

    Let's highlight the petition link:

This is absolutely horrifying! What's next, Soylent Green?

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GLC2009 5/17/2013 5:53PM

    oh, i hate that monsanto corporation. i was watching food inc. the other night and read a lot about them on facebook. i don't know why people cannot see past the money to see that they are destroying the earth that they live on and their children and grandchildren want to live on. once you destroy the earth, water and air, you won't be able to breath and eat money. emoticon

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LINDIEMAE 5/17/2013 4:01PM

    Someone's pockets in DC must be very deep n that company has the ching ching to pull it off - get on to your rep in office n get this nipped in the bud!!!

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NASFKAB 5/17/2013 3:53PM

  Very disturbing & frightening how to cut Monsanto down?

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COOP9002 5/17/2013 2:38PM

    That was disturbing.

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OOLALA53 5/17/2013 2:20PM

    I am on a mailing list that alerts me to most Monsanto issues and I always oppose Monsanto efforts. I almost can't think about some of it because it is so overwhelmingly frightening what they have gotten away with even up to now. They certainly give credence to the claim that America is run by corporations. I think their influence on food production overseas is even more ominous. Are their managers fools or rogues? In my opinion, this is worse than war because it's not even about an armed conflict. This is the producers themselves jeopardizing food production, not to keep food from the enemy but for profit!

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I'be been learning a lot of new stuff

Monday, May 13, 2013

That's why I have not taken the time to write a blog in a while. We changed to a different gym, much better, much bigger and much better equipped, but also much more expensive. The reason was that at the old one the air was very bad because of the indoor pool in the building that is chlorinated too heavily for what I can handle. So now we have a great University gym to use with every piece of equipment one can imagine and I'm having fun playing with the new toys. One piece of equipment I like is a climbing machine that simulates rock climbing for a great full-body workout incl. cardio.
We also joined a track club about a month ago. The first couple of weeks we did mostly basic conditioning exercises but today things got going for real. I learned the basics about long jump and a little bit about high jump. We did some sprinting drills as well. I found out this last week that sprinting indeed uses totally different muscle fibers than long distance running. I was sore for several days after a few short sprint repeats.
Then I was hit hard by a stomach bug of some sort, did not have to throw up, but a lot of cramping. I thought I might have developed IBS and even checked out an IBS- friendly diet called FODMAPS that helped my system get back on track. Today during track practice my muscles still felt sore but I'm back to being able to eat everything on my plan so hope to feel much stronger in a day or two. All this definitely gave me a lot of empathy for people dealing with IBS. Now I don't see paleo or low-carb as a restrictive diet at all in comparison.
Between all of this we had dogs get sick, a ton of gardening to take care of and some hot weather that made it necessary to water the yard every day.
Two nests of ducklings hatched in our yard middle of April and they are now old enough to not fit through the fencing any more, making our lives much less complicated. There are more ducklings hatching some time in the next two weeks. They are so much fun, but a bit of work as well.
In the garden, I added some berry bushes, a thimbleberry bush and two currant bushes, another little step towards feeding our family.
I'm getting into a routine making our own yogurt and sour cream from the 3 gallons of raw milk we are buying every week from a local dairy. I hope to learn how to make some cheeses soon as well.
This post was a catchall since I had not blogged in so long.

  Member Comments About This Blog Post:

GOPINTOS 5/16/2013 6:02AM

    Sorry you weren't feeling well, but glad you are better now :)

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IGSBETH 5/15/2013 2:42PM

    It sounds like you are doing really great with your exercise! Way to go!

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-LINDA_S 5/15/2013 7:24AM

    It's great to be learning things! I'm contemplating a new, more expensive gym, too. It also offers a lot the old one doesn't. I actually haven't been going much lately. The new one has a pool mostly sanitized by ultraviolet light, but there's a little chlorine, too. They have fitness clinics that are no extra cost and I'd love to learn how to swing the kettlebells. I can't really check it out yet, since it's still under construction.

Hope you feel totally better soon and continue to enjoy the sprinting. I think it's the way to go.

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SILVERWITCH59 5/14/2013 9:25PM

    I think you will enjoy making cheese. It is easy and tasty. Have fun with that project when you get time for it.

Here is a cool link



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WOUBBIE 5/14/2013 12:12PM

    Nice to know what you've been up to. Busy doesn't say it by half!

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BOPPY_ 5/14/2013 11:29AM

    Doing what works is the key.

Two parts: (1) what works for YOU, (2) DOING!

You've got it. Keep going. emoticon

Lee emoticon

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CINDYTW 5/14/2013 11:22AM

  I have problems periodically with the cramping. It always turns out to be something I am sensitive to, gluten, dairy, now I have discovered corn is an issue. Back to good old Paleo, and making as much as possible from scratch because corn is in everything in some form!

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NASFKAB 5/14/2013 11:01AM

  what is a thimbleberry? cant run at all
feel better soon

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KAPELAKIN 5/14/2013 10:47AM

    Wow, lots on your plate! The track practice sounds like a lot of fun. I've never been able to wrap my head around how people jump over hurdles. Glad your digestive issues got sorted out!

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LILY_SPARK 5/14/2013 9:36AM

    Hope you're feeling totally better soon!

Things like not eating nightshades, dairy, garlic, BROCCOLI (just crazy) does feel restrictive! I still eat them now and then and PAY. Of course, I'd never do gluten since I'm Celiac but those other things, I can sneak a tiny bit of but so easily go 'over.' Like one time, 2 cloves of garlic were fine. Another time, too much. Or another time, have 10 in something and fine -- leftovers? Bad. Kinda crazy.

If it weren't for extensive elimination testing, I wouldn't have learned the it's so individual but for me, with autoimmune, it is. I never really had traditional IBS. I go into bowel lockdown (which you can die from -- so, it's something I've had to stay on top of since I was a kid).

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TERRY0217 5/14/2013 6:42AM

    Wow...you're new gym sounds great!! Have fun with your new 'toys'....
congrats on your ducklings...we have a pair of duck "fred and ethel" who come to my workplace every year to lay their eggs...the little ones are cutties!
Keep up the great work..

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JSTETSER 5/14/2013 6:11AM

    I've never heard of a thimbleberry. I'll have to look this one up.

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DOVESEYES 5/14/2013 3:51AM

    Wow busy busy and now 'fighting fit' as well ----go you---!!!

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Boycott farmed salmon!

Thursday, April 25, 2013


The decision will be made today.


  Member Comments About This Blog Post:

NASFKAB 5/14/2013 11:00AM

  thanks for sharing

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TECH1960PS 5/6/2013 1:10PM

Thanks, emoticon

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-LINDA_S 4/29/2013 12:01PM

    haven't bought farmed salmon is years and don't intend to ever...

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SANDEEB7 4/29/2013 8:45AM

    ABSOLUTELY! I have for a while now!
Also...be aware of environmentally friendly fishing techniques, used by only a few companies, for canned tuna, etc.

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RONNIEHUEY 4/29/2013 4:14AM


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BEAUTIFUL_REINA 4/28/2013 1:21AM

    I watched the video, it was long and a lot of info. I am so SAD that once again, we are being lied to by those charged with protecting our food sources. I will join your boycott.

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TIMOTHYNOHE 4/26/2013 12:55AM

    Boycott? No problem. I think it tastes like styrofoam anyway. The first salmon I had was wild caught. Because the guy I was fishing with caught it.

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KAPELAKIN 4/25/2013 11:18PM

    The "color added" notation on farmed salmon is enough to keep me away. Yuck! It would be great if the smaller ocean fish were more readily available - mackerel and herring and so on. They are really healthy and more sustainable than salmon and tuna, though I buy and eat wild salmon once a week or so.

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NASFKAB 4/25/2013 7:45PM


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HONOURIA 4/25/2013 5:29PM


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JANETELIZABETH1 4/25/2013 4:03PM

    We know this is going across the whole food chain...
Soon...what will be safe to eat?

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