I’ll Drink to That!

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There are so many articles online – against VLCHF eating that it is nice to find one that is either humorous and/or interesting. I found one that links the effects of alcohol on  those that are eating VLCHF – Ketogenic diet. Check out this Article. 

Now follow that up with this Article on Vodka – which is a VLC adult beverage.

End result – the original TNT Diet book – which said that 2 shots of Vodka a day falls within the parameters of eating a ketogenic diet. – wasn’t wrong.



Chicken Wings & Riced Cauliflower with Cumin and Cilantro

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Chicken Wings and Riced Cauliflower with Cumin and Cilantro
by Jacques Pépin

Found this recipe in the March 18, 2018, Parade Magazine on Page 14. Except for the Rice,  it is Low Carb. Switched to Riced Cauliflower. Really worked well. Tasted great. Worth the effort.

chicken wings

Active Time 30 – 45 Min. 
Total Time 1 Hr. 30 Min.


3-4 lb chicken wings
2 Tbsp or more olive oil. I used avocado oil since it cooks at a high temperature without smoking.
2½ cups coarsely chopped onion
¼ cup coarsely chopped fresh garlic
¼ cup coarsely chopped fresh peeled ginger
2 12oz packages of Riced Cauliflower
1½ Tbsp ground cumin
1 (14.5-oz) can diced tomatoes
1 Tbsp salt
1 Tbsp Sriracha or other hot sauce
Since we were not cooking rice – I used 1½ cups red wine instead of water.
1½ cups chopped fresh cilantro stems
1½ cups chopped cilantro for garnish
Lime wedges, for garnish


Pat wings dry with paper towels. Remove and discard wing tips, if attached. Cut each wing into 2 pieces.

Heat oil over high heat in a skillet large enough to hold wings in a single layer. Place them in pan; brown, uncovered, 6-8 minutes on each side or until golden. I needed to do this in two batches. Added more oil before second batch. Transfer to a large bowl.

Add onion, garlic and ginger to pan; cook 2-3 minutes or until tender. Stir in cumin. Stir in tomatoes, salt, Sriracha, wine and cilantro stems. Return wings to the pan. Bring to a boil. Cover, reduce heat to low and cook 30-40 minutes or until wings are cooked through.

Add Riced Cauliflower, stir and simmer for 5-10 minutes until Cauliflower is cooked but not reduced to mush.

Serve garnished with chopped cilantro and lime wedges.

March 12th – 2018 – 11 Year Anniversary


11 Years – Can you believe it? Never thought I’d be able to maintain my weight this long. Never thought I’d be able to eat Low Carb this long. It is amazing – just amazing.

No – I am not a Low Carb fanatic. Yesterday – went to a grand niece’s eight birthday party. There was an overwhelming amount of carbs and a paltry amount of protein. I relaxed and enjoyed – but did not overindulge.

Got up this morning and put on a pair of pants that I bought years ago – still fits.

Most all of my clothing fits. The only problem – working out – and having some clothing no longer fit my body – but not because I gained weight.

Still exercising. Still doing 50 push-ups a day. Still doing 240+ chin/pull ups a week. Still making progress. Still recovering from two hip replacements and a bad knee.

This is not just me – this can be you. Just set your mind to it and realize you can turn yourself into the person you want to be.

See you at the 52 DC Starting Line on Wednesday.

Spring 2018, 52 Day Challenge – Count Down

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The Spring 2018 –  52 Day Challenge – starts this Wednesday, March 14th.

Are you ready?

Have you joined the 52 Day Challenge Facebook Group?

Have you read the FAQs?

Have you set your Goals?

Have you Signed-Up for the Challenge?

Time to make things happen for yourself. See you at the Starting Line.

And The Winter 52DC Ends – not with a bang but a …………………

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The Winter 2018 52 Day Challenge ended last Friday. Not my greatest effort – but I am still happy. There were a lot of bumps-in-the-road that could have thrown me completely off course. Instead – we soldered threw. Here are my final numbers:

My Final Numbers for Winter 2018 52 Day Challenge.

  • CE: 96/102/96 (100%) This was the toughest goal to achieve.
  • RT: 18/15 (120%)
  • CT: 18/15 (120%)
  • PG1 (Push-ups): 2600/2600 (100%)
  • PG2 (Chin/Pull-ups): 1080/800 (135%)
The next 52DC starts on Wednesday, March 14th. I leave for another week in Florida on March 18th. When we get back – my daughter and grandson are here for a visit – and a couple of big family dinners are on tap. The I have a business trip during the first week in April. Damnation – this coming 52DC is going to be tough.
Add to that – March 12th is my 11th anniversary of eating Low Carb. Who said it is not maintainable?

Lactose Intolerance and Ketogenic Diets


Let me fess up – I’ve suffered from Lactose Intolerance since my late teens. Actually ended up in the hospital for 5 days while they tried to diagnose what was going on. This was long – long ago – before LI became a known condition. The diagnosis – Colitis. What should I do? Drink Milk! That was the knowledge base of those days – yes – the early 60’s.

It wasn’t until the early 70’s that the condition was identified and then it was many years before various brands of lactase enzyme came onto the market and became affordable.

A secondary benefit of a Ketogenic or VLCHF diets is the reduction of Dairy Sugar in your diet. No more milk. No more ice cream. No more – No more. Yes the pills are there – but if you are not eating foods with a high lactose content – then you either don’t need the pills or you need less of them.

Suffering through LI teaches you to be cautious and always pop a pill. But to what extent is it necessary? 

What dairy products do I eat? Butter, Heavy Cream, Sour Cream, and Cheeses – of many different varieties. I’ve learned to look at labels. So many products have milk added back in. Cottage Cheese, Sour Cream and various types of cheeses. Instead of <1 gram of Carbs – all of a sudden there are >2 or 3. It may be trivial in my carb intake – but it alerts me to the need for taking an enzyme pill with the food.

Swiss Cheese is my favorite – if it has not been adulterated – it is lactose free. The harder the cheese – the less lactose.

As with so many aspects of eating this way – it took me time to realize that I was buying fewer and fewer pills to help me with my inability to digest dairy products.

I went looking for the amount of lactose in various dairy products and came upon this site and chart.

As part of my exercise regime, I use a Low Carb whey protein powder produced by Isopure. It is Lactose Free. 

So many benefits in eating this way. I’m One happy Guy.

Folic Acid Food Fortification

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Ever since the articles appeared indicating a higher risk of Neural Tube Disorder (NTD) and Spina Bifada from eating Low Carb, I’ve been reading up on the Federally mandated food fortification program. BTW – it happens to be adopted in one form or another by many countries.

The value of the program in reducing these forms of Birth Defects can not be understated. 

Here is an Article that gives an overview of the “Folic Acid Food Fortification—Its History, Effect, Concerns, and Future Directions.”

There is some indication that proper levels of folic acid intake has a positive impact on CVD and Strokes. See: “Folic Acid Supplementation and the Risk of Cardiovascular Diseases: A Meta‐Analysis of Randomized Controlled Trials

I wonder – Did the fortification of grain products – the cheap and easy – come about because that is what people eat? – OR – Are people encouraged to eat these products in order to get a totally unregulated dosage of folic acid? Which came first? Is this a hidden reason for the Food Pyramid emphasizing grains?

We get a reduction in NTDs – but – a significant increase in Obesity and Diabetes. Unintended results – which have been totally ignored by the studies and press releases reviewed in my Blog Post of January 25th.

The road to hell is paved with good intentions! Or am I just being a Cynic?

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