Low Carbohydrate Healthy Fat Eating

Low Carbohydrate Healthy Fat Eating blog posts

Preparing for another break

Posted 2024-03-09 by Gary

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Dear Reader,

Introduction

I hope you’ve had a good week. Mine was busy. Work was mostly back-to-back meetings, and I’ve been cleaning at home a lot.

I’m taking leave from work for the next two weeks. I may not post next weekend. I’ve got a lot happening, so stay tuned if you’re interested.

I’ll be spending time with Kathleen, so it’s going to be wonderful.

How is the foot?

What’s happened this week?

Apart from some paraesthesia and stiffness, the foot and ankle are okay. I’ve been doing some walking, and I feel that my foot, ankle, and knee will improve as I continue to walk.

Over the next two weeks, I’ll be on my feet a lot, so I’m hoping all goes well with the foot (as well as the knee).

What have I been watching?

Masters of the Air

Masters of the Air is an Apple Original show about the crews flying the Boeing B-17 Flying Fortress platform in World War II. The miniseries is based on the 2007 book by Donald L. Miller and follows the actions of the 100th Bomb Group, a Boeing B-17 Flying Fortress heavy bomber unit in the Eighth Air Force in eastern England during World War II.

What have I been listening to?

Change your diet, change your mind.

I’ve started to get into this book by Georgia Ede. I like how she explains psychiatry in the context of neurology. The author can explain the anatomy and physiology of the brain and then speculate on its relationship with psychiatric disease. (Ede, 2024)

The book emphasises how what we eat affects our mental health and wellbeing. This book connects naturally with other books I’ve been reading about human nutrition and metabolic health.

The Screwtape Letters by C. S. Lewis, narrated by Ralph Cosham

“The Screwtape Letters” by C.S. Lewis is a satirical novel written as letters from a senior demon, Screwtape, to his nephew Wormwood, a junior tempter. Their goal is to lead a recent Christian convert, the “Patient,” away from faith and toward damnation.

Through Screwtape’s advice, Lewis explores how demons exploit human weaknesses like pride, vanity, and anger. The “letters” offer a perspective on faith and the subtle ways temptations can lead us astray. (Lewis, 2009)

Recipe — or not

In preparation for two weeks away, I’m eating out my refrigerator, so I don’t have a recipe to share today.

My meals have been the routine meals I mentioned last week, namely, eggs, butter, minced beef, and steak.

Photographs

Poached farmed New Zealand Pacific salmon. In my opinion it tastes better and flakes better than Atlantic salmon.

Final thoughts

Do you eat everything in your refrigerator when you prepare to go away?
Do you have a fascination for the tools used for war?
Have you read “The Screwtape Letters”? What did you think?

Disclaimer and comments

This post and other posts on this blog are not medical or health advice. I’m sharing my personal experiences from my lived experience. My opinions remain mine.

For health advice, see your regular medical practitioner. For diet advice, consult with appropriately registered professionals.

References

Ede, G. (2024). Change Your Diet, Change Your Mind: A Food-First Plan to Optimize Your Mental Health. Hodder & Stoughton.

Lewis, C. S. (2009). Screwtape letters. Turtleback Books.

Beef mince

Posted 2024-03-02 by Gary

If you’re not seeing new posts each week, I suggest refreshing your browser and clearing your browser’s browser cache regularly.

If you continue having problems, message me via the blog’s contact page.

Dear Reader,

I hope you’ve had a good week.

My week has been busy with work. I loved spending time with Kathleen in Adelaide and on Kangaroo Island. I did need to return to work.

How is the foot?

What’s happened this week?

I went to an outpatient appointment on Friday. The orthopædic trainee has told me I can wear sturdy shoes on my feet and ambulate more.

I asked when I could walk around without shoes, and he said the maximum tendon repair strength should be achieved after about three months. This means in about three to four weeks.

I’ve now been discharged from outpatient care and can book appointments to see a physiotherapist.

What have I been watching?

Star Trek Deep Space Nine and Star Trek Voyager

While I was in Adelaide visiting Kathleen, I watched Star Trek on her TV. Kathleen’s TV is newer than mine (I bought mine in 2007), and the picture quality is fantastic.

I’ll watch Star Trek on a new TV in a few weeks. Hint Hint 😉

What have I been listening to?

Monroe Doctrine Volume VIII

I previously wrote that Volume VII was meant to end the book. The authors claim that Volume VIII is the last in the series. I am about one-third of the way through this volume.

Spoiler alert

The US and coalition partners are confident in defeating China in World War III. The main concern is the post-war recovery and how to avoid a civil war erupting in a defeated China. India, which remained neutral in the conflict, is emerging as a post-war saviour for China, and the Indian leadership seems to be seeking to gain a significant economic and diplomatic advantage from this opportunity.

Of course, the Chinese artificial intelligence apparatus, viz., “Jade Dragon”, could turn the tables and tweak Isaac Asimov’s “Three Laws of Robotics”. The result could be the rise of robots over humans, to end the book.

If you’re not familiar with Isaac Asimov’s “Three Laws of Robotics”, they are:

A robot may not injure a human being or, through inaction, allow a human being to come to harm.
A robot must obey orders given by humans except where such orders would conflict with the First Law.
A robot must protect its existence as long as such protection does not conflict with the First or Second Law.

All it would take is a change to the third law.

I highly recommend this book series if you enjoy science fiction and technical fiction incorporating warfighting.

Recipe?

I don’t have much for a recipe this week. I have more of a revelation.

Over the last week, after returning to Canberra after visiting Kathleen in Adelaide, my meals have been simple and consistent.

I’ve been eating eggs every morning and beef mince (AUD$11/kilogram) for lunch and many dinners. This would be about USD$7.80/pound in the US. If there are any readers from the US, please tell me if this is expensive or not. I think US residents would find USD$7.80 per pound of ground beef expensive.

I’ve noticed that I’m not craving variety or anything different. During the day, my thinking about food has become less, and I’ve been able to focus more on work tasks.

I know that in the past when I was eating carbohydrate-rich foods, I’d savour and crave the flavours, especially if there were complex flavour combinations. The sugar hooked me to derive pleasure from the sweetness, and the lack of satiety from carbohydrate-rich foods meant I thought I wanted more. I was always feeling hungry and unsatisfied.

I have more capacity to think about other things now.

Don’t get me wrong, I still get hungry, but from Monday to Friday, I don’t think about cooking anything more than eggs, beef mince, lamb chops, or thinly sliced steaks. I cooked some beef ribs in the pressure cooker last weekend, and I’ve been supplementing the mince with some rib meat, too. I know that beef short ribs are not cheap, but the meat goes a long way.

I’ll also still eat different food items occasionally, especially on weekends or when invited to a meal. There will also be variety when circumstances dictate that I can’t cook and prepare my meals. There will also be instances when I see something in the supermarket’s meat section or butcher shop and think, yep, I want that tonight.

I don’t know what this means for Yummy Lummy (the blog). It’s hard to justify a weekly update when I don’t have much to write about regarding recipes.

I don’t want to give up blogging. I like writing and the connection I have with some regular readers.

Photographs

Thoughts on the meals

I’ve already shared what I’m thinking. Perhaps I’ll stop wanting to photograph food and write about it. Somehow, I don’t think so.

Final thoughts

Do you ever feel like you need to change what you write about?
Do you spend much of your day thinking about meals?
When you’re not feeling hungry, can you focus on tasks better?

Disclaimer and comments

This post and other posts on this blog are not medical or health advice. I’m sharing my personal experiences from my lived experience. My opinions remain mine.

For health advice, see your regular medical practitioner. For diet advice, consult with appropriately registered professionals.

Kangaroo Island

Posted 2024-02-24 by Gary

If you’re not seeing new posts each week, I suggest refreshing your browser and clearing your browser’s browser cache regularly.

If you continue having problems, message me via the blog’s contact page.

Dear Reader,

Introduction

I hope you’ve had a good week. I’m now back in Canberra after spending nine nights in South Australia visiting Kathleen. Last week, it was Kathleen’s birthday. It was her daughter’s birthday this week and we went out for dinner. We also visited Kangaroo Island and spent three nights there.

How is the foot?

What’s happened this week?

The good news is that being away in South Australia did me good and my foot and knee while weak and limited feel good.

What have I been watching?

Star Trek Deep Space Nine and Star Trek Voyager

One of the amazing things about Kathleen is that she understands my enjoyment of Star Trek. There were times when we watched some Star Trek together and times when I watched while Kathleen was doing something else.

Restaurant reviews

The Meat and Wine Co

We went with Kathleen’s daughter out to dinner at the Meat and Wine Co. in Adelaide’s central business district.

It is a restaurant which features a lot of beef. The restaurant also does two different types of dry-aged steak. One is done the traditional way, and the other is butter dry-aged.

I went with a bone-in scotch fillet steak, which was traditionally dry-aged. It was a very nice piece of steak.

Kathleen decided to have chicken breast for dinner.

Penneshaw Pub

We arrived on Kangaroo Island on Tuesday and on arrival enjoyed lunch at the Penneshaw Pub.

We shared six oysters. Kathleen enjoyed some rare tuna and I had some lovely lamb cutlets.

For dinner, we called around a few places and couldn’t get a table so we returned to the pub for our evening meal.

Kathleen had crispy skin salmon while I had a T-bone steak. We shared another six oysters too.

I decided to make my meal a reef and beef.

The house we stayed in had a fully equipped kitchen with both a wood stove and oven plus a gas stove and oven.

This meant I could scramble eggs in butter each morning for breakfast.

Kangaroo Island Fresh Seafoods

We spent the morning in Kingscote and decided to try some fish at Kangaroo Island Fresh Seafoods. This place it collocated with a servo (that’s Australian slang for petrol station). We both asked for flathead fillets. Mainly, because we knew that flathead being a cartilaginous fish like a shark or a ray wouldn’t have bones.

The flat head was okay. I had mine grilled while Kathleen’s was crumbed. Unfortunately, the fryer the restaurant uses for battered fish wasn’t working.

Crumbed Flathead fillets grilled from Kangaroo Island Fish and seafood

Drakes steaks

For dinner we bought some scotch fillet steaks from Drakes. Drakes is a local independent supermarket in South Australia. The steaks looked great in the packaging and cooked nicely that evening. We also bought some blue cheese and goat cheese and enjoyed it with the steak.

The Oyster Farm Shop

On Thursday lunch was a seafood platter (also known as the Aquaplatter) from the oyster farm shop in American River.

The term aquaplatter niggled my brain because aqua normally refers to fresh water while marine normally refers to sea water.

The platter had oysters, prawns from Port Lincoln, King George whiting, smoked salmon wings, pippis in butter and garlic, plus some condiments.

The platter was okay to good. It was the first time Kathleen and I have eaten pippis. I’m not convinced I’d have them again.

We were told the oyster season finished that Thursday, so we were pleased to enjoy the last of the oysters.

Reflections Mecure Kangaroo Island Lodge

There was a Mecure Hotel near where we were staying and we decided to have dinner that the hotel’s restaurant on Thursday night.

This was partly because at dusk, kangaroos were likely to be out and about. On the Tuesday night we’d seen a large roo hop across the road in front of us as we were driving to Penneshaw.

Kathleen is an experienced and expert driver in regional and remote areas. Experience and expertise also mean, don’t put yourself at increased risk if you can avoid it.

Kathleen enjoyed the Lamb Rogan Josh, while I thought the rump steak was okay.

Lamb Rogan Josh at Reflections Mecure Kangaroo Island Lodge

Fat Beagle Coffee Shop

On Friday morning, Kathleen enjoyed brunch at the Fat Beagle Coffee Shop. She enjoyed the breakfast hot dog which featured sriracha sauce and jalapeño peppers. Kathleen also had the vanilla slice which she said was possibly the best she’s ever had.

One of the best things about Kathleen is her love for a vanilla slice which equals my love for them too.

Kathleen’s Kitchen

On Friday, we took the ferry home to Cape Jervis and drove back to Adelaide. Kathleen had purchased tickets for a show at the Adelaide Fringe. Prior to the show, we needed to eat, so Kathleen put some beef short rib fingers into her pressure cooker, and we enjoyed a plate of beef rib meat, cheese, cream cheese, pâté, and avocado, plus some butter.

The show that Kathleen took me to was very funny.

Final thoughts

It was a fabulous holiday. The best ever.
I even slept better than I have in years. I was able to get between five and six hours most nights while I was away.
Holidaying with Kathleen is awesome.
If you don’t have someone Kathleen, it’s still worth visiting Adelaide and Kangaroo Island.
While the food was mostly good, I think Kangaroo Island is less food destination and more for the flora, fauna, and environment.

Disclaimer and comments

This post and other posts on this blog are not medical or health advice. I’m sharing my personal experiences from my lived experience. My opinions remain mine.

For health advice, see your regular medical practitioner. For diet advice, consult with appropriately registered professionals.

Baa Moo Oink Ribeye bone in

Posted 2024-02-17 by Gary

You can skip the introduction and jump to the recipe if you don’t care for my rambling palaver.

If you’re not seeing new posts each week, I suggest refreshing your browser and clearing your browser’s browser cache regularly.

If you continue having problems, message me via the blog’s contact page.

Me, tucking into a steak. Check out the knife.

Dear Reader,

Introduction

I hope you’ve had a good week. I’m currently in Adelaide, visiting Kathleen. It was her birthday this week, and we went out for dinner. We enjoyed an evening at the Red Ochre Barrell and Grill restaurant, which is situated on the Torrens River. The restaurant is one of Kathleen’s favourite places. We dined in its sibling restaurant, the River Café, on one of my previous visits to Adelaide.

The restaurant forms a floating pavilion on the water, with a view of River Torrens looking back towards the city of Adelaide and the main arts precinct.

It was a great view of the river with people running and jogging along the banks, plus people on the water rowing eights and fours.

We enjoyed an evening of lovely views, the best company (each other) and nice food.

Kathleen enjoyed house-made focaccia bread with smoked eucalyptus butter, followed by kangaroo fillet served with lentils and vegetables.

I had an octopus carpaccio with fried capers and finger lime, followed by a scotch fillet steak.

How is the foot?

What’s happened this week?

My foot, ankle, and knee are slowly improving. The EHL repair remains intact. The stiffness in my foot and ankle is lessening. My knee remains stiff, and I hope to regain the range of movement I’d achieved after the intensive physiotherapy I needed for my patella fracture and ruptured retinaculum.

What have I been watching?

Star Trek Deep Space Nine and Star Trek Voyager

I continue to alternate between the two series, one episode at a time.

One of my favourite episodes in all of Star Trek came up this week. Trials and Tribble-ations is the 104^th episode of Star Trek Deep Space 9 (season 5, episode 6).

Recipe — Baa Moo Oink scotch fillet steak

On the theme of steak, we visited a local butcher on Friday morning, viz., Baa Moo Oink in Findon.

Kathleen commented that I looked like a kid in a lolly shop and became very focused.

When I saw the ribeye bone-in steak, I knew I wanted to cook it and eat it.

I should have asked for the rib bone to be cut flush with the meat to fit in the frypan. In the end, it didn’t really matter. It turned out well.

Equipment

Frypan
Oven
Meat thermometer

Ingredients

Ribeye bone in steak — thick cut (about 3 cm thick).
Beef fat.
Flaky iodised salt.

Instructions — The Menu and thoughts on the meal

Dry brine the steak with iodised table salt.
Refrigerate for as long as possible if you can’t do it overnight.
I love that Kathleen has a gas stovetop and a stainless-steel frypan.
Preheat a fan-forced oven to about 160 °C.
I heated the frypan on a large gas burner and added some beef fat.
I seared the steak, flipping it over every thirty seconds and searing the edges.
Once the steak was seared, I let it rest for a minute and then inserted a meat thermometer.
Place the steak on a roast tray and into the oven and cook until the middle of the steak reaches about 57 °C. This will ensure a medium-rare steak.
Allow the meat to rest for about half as long as it took to cook in the oven.
After allowing the steak to rest, dissect along the muscle planes and along the rib bone.
This steak has four distinct elements. The rib bone, a fat cap, the deckle meat or spinalis dorsi, and the fillet or the longissimus dorsi.
Slice the fillet and deckle and arrange on a cutting board.
Season with flaky salt and serve.
If you’re following a meat-only diet, just the steak will be more than sufficient to satisfy your hunger. You can pick up the steak and just bite into it. This minimises washing up. Don’t forget to gnaw the bone.
If you’re low-carbohydrate eating, steak and some plant-based foods like avocado, leafy green leaves, olives, and tomatoes are a good combination.
If you’re not concerned with carbohydrates, fill your boots.
If you’re vegetarian or vegan, this steak won’t be suitable.
Always give thanks to the Lord.
Eat with whatever implements you prefer.

Thoughts on the meal

This steak was magnificent. We didn’t eat the whole piece of meat. We’ve kept some in a container. We enjoyed a couple of slices for morning tea today and some blue cheese.

Final thoughts

If you’ve been to Adelaide, have you eaten at the Red Ochre Barrell and Grill restaurant?
Do you like a thick-cut steak?
Do you like restaurants with river or water views?
If you’ve watched “Trials and Tribble-ations”, tell me your favourite scene.

Disclaimer and comments

This post and other posts on this blog are not medical or health advice. I’m sharing my personal experiences from my lived experience. My opinions remain mine.

For health advice, see your regular medical practitioner. For diet advice, consult with appropriately registered professionals.

Salmon on a Saturday

Posted 2024-02-10 by Gary

You can skip the introduction and jump to the recipe if you don’t care for my rambling palaver.

If you’re not seeing new posts each week, I suggest refreshing your browser and clearing your browser’s browser cache regularly.

If you continue having problems, message me via the blog’s contact page.

Dear Reader,

Introduction

Happy Chinese New Year.

I hope you’ve had a good week. My work week has been busy and edifying. I love the diversity of work and the engagement with people from different areas and agencies.

During the week, Kathleen commented to me that when she was based in remote Aboriginal communities for work, client dietary requests tended towards an LCHF eating style. Kathleen’s current eating style has CSIRO TWD leanings.

I’m excited because I will see Kathleen next week. ❤️

How is the foot?

What’s happened this week?

Wearing the controlled ankle movement (CAM) boot has improved my quality of life. I can move about the flat better, and my lower leg and foot feel more comfortable. The only niggle I have is some Achilles tendon insertion site pain and inflammation.

I think this is because when I sleep with the boot on, the back of my heel presses against the back of the boot.

Standing behind my stove top and kitchen bench to eat my meals has made a difference. I still use the air fryer for most meals, but cooking eggs in the morning is more manageable when standing behind the stove.

The foot exercises have also become a bit easier. I do them thrice daily, being careful not to overstretch the repaired tendon while stretching the other muscles and tendons and extending the range of movement of my ankle. My ankle is less stiff.

The wound is also looking pretty good. The injury laceration is obvious, while the surgical incision is less obvious. The suturing had been well executed.

What have I been watching?

Star Trek Deep Space Nine and Star Trek Voyager

I continue to alternate between the two series, one episode at a time.

The story arcs in both series are now revealing the possible endings.

In VOY, Seven of Nine is developing into an integral crew member. Her Borg characteristics are still evident, while her humanity is developing strongly.

In DS9, Odo is now a solid after being judged in the Great Link. I just watched one of my favourite episodes, viz., Apocalypse Rising. Sisko, surgically altered to appear as a Klingon, screams during the Order of the Bat’leth pre-ceremony celebrations, “Brag all you want, but don’t get between me and the bloodwine!” It’s a classic quote.

What have I been listening to?

Change your diet, change your mind.

I’m yet to get into this book by Georgia Ede. Other things have taken priority, and I’ve only listened to the first chapter. (Ede, 2024)

Recipe — Baked Salmon

King salmon (Oncorhynchus tschawytscha), also known as Chinook salmon, is the largest among the Pacific salmon species. Originating from the northwest coast of North America and north-eastern Asia, king salmon found their way to New Zealand in the late 1800s. Fishers introduced the salmon from northern California for recreational fishing purposes. The scenic Marlborough Sounds region became the focal point for entrepreneurs in the 1980s, who recognised its potential for cultivating salmon due to its cool, deep waters.

In New Zealand, salmon farming predominantly revolves around the King salmon species, in contrast to the global trend of farming Atlantic salmon (Salmo salar).

Equipment

Air fryer

Ingredients

New Zealand Pacific Salmon

Instructions

To avoid the salmon drying in the air fryer, I retained some of the cooking liquor from my lunch: beef mince and cheese I’d cooked in the air fryer.
I also dry-brined the salmon.
When the time arrived to cook tea, I placed the salmon into a baking tray with pools of beef fat and broth in the bottom.
I cooked the salmon, skin side up, in the air fryer for 15 minutes at 180 °C.
Serve the salmon on a plate.
If you’re following a meat-only diet, just the salmon will be more than sufficient to satisfy your hunger. You can pick up the steak and just bite into it. This minimises washing.
If you’re low-carbohydrate eating, meat and some plant-based foods like avocado, leafy green leaves, olives, and tomatoes are a good combination.
If you’re not concerned with carbohydrates, fill your boots.
If you’re vegetarian or vegan, this steak won’t be suitable.
Always give thanks to the Lord.
Eat with whatever implements you prefer.

Photographs

Dry brined New Zealand Pacific or Chinook salmon

Thoughts on the meal

Pacific or Chinook salmon tastes better than Atlantic salmon, in my opinion. The flesh flakes more easily, and it seems more forgiving when exposed to harsh drying conditions like an oven.

Final thoughts

How has your week been?

Disclaimer and comments

This post and other posts on this blog are not medical or health advice. I’m sharing my personal experiences from my lived experience. My opinions remain mine.

For health advice, see your regular medical practitioner. For diet advice, consult with appropriately registered professionals.

References

Ede, G. (2024). Change Your Diet, Change Your Mind: A Food-First Plan to Optimise Your Mental Health. Hodder & Stoughton.

Introduction

How is the foot?

What’s happened this week?

What have I been watching?

Masters of the Air

What have I been listening to?

Change your diet, change your mind.

The Screwtape Letters by C. S. Lewis, narrated by Ralph Cosham

Recipe — or not

Photographs

Final thoughts

Disclaimer and comments

References

I'd love it if you shared

Like this:

How is the foot?

What’s happened this week?

What have I been watching?

Star Trek Deep Space Nine and Star Trek Voyager

What have I been listening to?

Monroe Doctrine Volume VIII

Spoiler alert

Recipe?

Photographs

Thoughts on the meals

Final thoughts

Disclaimer and comments

I'd love it if you shared

Like this:

Introduction

How is the foot?

What’s happened this week?

What have I been watching?

Star Trek Deep Space Nine and Star Trek Voyager

Restaurant reviews

Kangaroo Island Fresh Seafoods

Drakes steaks

The Oyster Farm Shop

Reflections Mecure Kangaroo Island Lodge

Fat Beagle Coffee Shop

Kathleen’s Kitchen

Final thoughts

Disclaimer and comments

I'd love it if you shared

Like this:

Introduction

How is the foot?

What’s happened this week?

What have I been watching?

Star Trek Deep Space Nine and Star Trek Voyager

Recipe — Baa Moo Oink scotch fillet steak

Equipment

Ingredients

Instructions — The Menu and thoughts on the meal

Thoughts on the meal

Final thoughts

Disclaimer and comments

I'd love it if you shared

Like this:

Introduction

How is the foot?

What’s happened this week?

What have I been watching?

Star Trek Deep Space Nine and Star Trek Voyager

What have I been listening to?

Change your diet, change your mind.

Recipe — Baked Salmon

Equipment

Ingredients

Instructions

Photographs

Thoughts on the meal

Final thoughts

Disclaimer and comments

References

I'd love it if you shared

Like this:

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