Nutrition/Weight Loss Recipes

Low Carb Paleo Coconut Broccoli Bacon Stir Fry Salad

While the name doesn’t sound so great, this dish turned out amazingly well. I made it for lunch but it certainly would make for a great dinner or a side dish.

Coconut Broccoli Bacon Stir Fry Spinach Salad


  • Coconut Oil
  • Bacon strips
  • Butter
  • Vegetables (feel free to vary)
  • Broccoli
  • Mushroom Slices
  • Spinach Leaves
  • Coconut flakes
  • Dressing of choice (I used Spicy Dijon Mustard)
    1. In a frying pan on medium-high heat, add melt tablespoons of Coconut Oil.
    2. Add some strips of bacon. I used 3 strips. Fry the bacon until it is close to being done as you would normally cook it, but not quite.

    Holiday Blunder

    Thus far I’ve posted mostly all successes on this blog. How I lost the weight eating great food, etc. Well, this past month has been a disaster : ( I was down to a very comfortable weight for my body type, hovering safely between 197 and 199. It sounds like a lot but I have very large thighs/calves naturally, so although I would prefer to be in the 185lb range it might actually be too skinny for me.

    Regardless of that dream….I’m now back up to 202. The holidays have been killing me – constant parties and lack of discipline on my part are not a good combination. In years past I would have eaten completely differently at these dinners/parties – as much beer, stuffing, pie, etc., that I felt like eating. After all, “it’s the holidays!” This year I felt like I was eating pretty sanely. Much more than usual, but definitely sensibly. Nonetheless, the uptake in carbs was not met with an uptake in exercise and I think that was the culprit. I stopped doing typical cardio a while back as I was bordering on the chronic cardio addiction that is so prevalent. But I then slipped away from going to the gym for a couple of weeks straight, which was not good. Add to all of this the fact that I have just not been good about learning to cook for myself, and my wife has basically not cooked a meal at home in a month and we’ve been going out to eat constantly, and you can see how this has happened.

    Tomorrow is the New Year and I have been trying to think about what my goals for 2012 should be. I’m still amazed at what I was able to do in 2011 and the awesome life changes that I achieved. I’ve been thinking about it quite a bit the last 4 or 5 months and I think it’s time to finally make the change and commit to a true Paleo/Primal diet and exercise routine. While 80% of what I do is aligned with it, I’m going to go heavier on the non-processed foods, and start following Sisson’s workout routine very strictly of moving slowly a lot, lifting heavy things, some HIIT, and sprinting. I’ve already started that this past week and now it’s time to implement the rest. So here are the key diet goals going into 2012:

    • Conform more closely to the Paleo/Primal way of eating and exercising
    • Learn to cook. Really.
    • Macronutrient breakdown goal of 65% fat, 30% protein, 5% carbohydrate
    • Organic, grass-fed, etc. as much as is practical. It’s worth the expense.

    The biggest change here are bullets 2 and 4: learning to cook for real, and going full with the organic and grass-fed stuff as much as is practical.

    I don’t really plan on ‘learning to cook’ – I plan on learning to cook my own damn food. I do a little bit of cooking – I cook breakfast every morning, and usually do my own lunch. Dinner has been a problem. My wife and kids eat mostly carbohydrate like most other family. That said, my wife is very good, when she cooks, to cook something that I can eat. So, for example, if she cooks spaghetti and meatballs she’ll always cook lots of meatballs for me to pair it up with a salad. But really, I need to just have a ‘food divorce’ from my wife  and agree to split up and I cook my own dinner. Ideally I’d like to cook for the family a paleo dinner a couple/few times per week and share the responsibility with her, but only if she commits to eating right.

    As for the organic/grass-fed foods. I’m gonna try going to Whole Foods and find a local natural food store/source and see what the true cost of this stuff is. I know it’s pricey as hell. But, and I know I sound like a car salesman here, I see it as ‘an investment’.

    So that’s it. Sorry to disappoint : ) Tonight we’re going to a friends house for New Years Eve and I’m sure I’ll have beer and some type of junk food. Tomorrow, I’ll join the legions of Resolutionaries in implementing new life changes. Onward and upward.

    Inspiration Nutrition/Weight Loss

    My Cholesterol Test Results on LCHF (Low Carb, High Fat) Diet

    So the proof is in the pudding (no pun intended).

    I’ve been on a low-carb, high-fat diet for close to a year now and today I got the latest cholesterol blood test results back. So in this post I’ll list 3 sets of blood test results that I’ve received over the past couple of years, so that I (and for those of you interested) will have a record of the impact of being on a LCHF (low carb, high fat) diet.


    Before I reveal the results, I want to explain why I’ve gotten my cholesterol level checked multiple times in a one year period (2011). Basically, the first time was a month or two into the LCHF diet, when I still wasn’t sure exactly what the effect of a diet consisting of dietary fat as the majority of caloric intake would be. Of course, per the literature and prior *objective* scientific research, the expectation was that my HDL (good cholesterol) would go up, bad cholesterol (LDL) would stay the same or go up some, and Triglycerides (i.e., fat in the bloodstream) would plummet. But, hey, like everyone else I was always told it would result in the opposite, so I wanted to get them checked.

    I then had another set of tests done midway through the year, simply because the company I work for hosts a free annual “Health Fair” on site. Basically, a bunch of medical folks come and take over a floor of on of our buildings and they do all kinds of tests: blood tests, weight, skin tests, etc. At the end, after performing all of the tests, there is a “Health Advisor” who you meet with privately and he looks over the results of your tests and gives the good or bad news, and steps to rectify. Those results were overhwhelmingly positive, showing marked increases for the better. But, I seem to have misplaced the paper with the results so I’ll leave that set out of this post. No need as we have tests both prior and after to compare.

    So, without further adieu, here are the results of the three sets of blood tests I’ve taken throughout the year. Specifically I’ll list the cholesterol, triglyceride, and inflammation test results. For comparison, I’ll also list the blood tests I had gotten as part of an annual physical in early 2010, when I weight about 260 pounds thanks to my body’s inability to cope with the typical high-carb, low-fat SAD (Standard American Diet).

    Book Reviews Nutrition/Weight Loss

    Tips for Maintaining a Low Carb/High Fat Diet

    Excellent video worth checking out, courtesy of

    In the interview, Dr. Phinney stresses the importance of dietary fat comprising the vast majority of one’s diet. No surprise there (for me), but what was surprising and really quite discouraging is that if you eat an excess of carbohydrates, even over a relatively short period like a single day, and come out of ketosis then it is as if you are starting all over again. Dr. Phinney uses an excellent metaphor to explain this: it’s like walking along the top of a narrow sand dune (hill?) – it’s really tough getting there and there is little room for deviation once at the top.

    I have not read Dr. Phinney’s new book, The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable, but definitely now have it on my must-read list.