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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.
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Member Comments About This Blog Post
  • DS9KIE
    1795 days ago
    emoticon emoticon
    1797 days ago
    thanks for posting your meal ideas
    1798 days ago
    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!
    1798 days ago
    What lovely insight, thanks for sharing!
    1798 days ago
    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 !!
    1798 days ago
    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!
    1798 days ago
    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.
    1798 days ago
    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
    1798 days ago
    1798 days ago

    Comment edited on: 5/19/2013 8:09:45 AM
    Thanks for posting. I'd love to eat like this! It's not possible for me now, but good for you for doing it!
    1798 days ago
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