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Introduction 

Dear Reader, 

I hope you enjoyed good health and eating last week. 

What have I been reading?

I’m close to the end of Gary Taubes’ Good Calories, Bad Calories Fats, Carbs, and the Controversial Science of Diet and Health⁽¹⁾. It is a very long book at 640 pages or 25 hours and 35 minutes of listening time. The basic summary is that calories are not all created equally. As a unit of energy, a calorie is consistent; however, the form of the calorie is critical. A calorie of fat will not stimulate the elaboration of insulin like a calorie of sucrose will. Gary advises we must not agree to the thermodynamic equation for weight loss and obesity management. The message is that simply reducing the calories in and increasing the calories out will not always work. The biological effect of that calorie must be considered. Moreover, calorie restriction without restricting carbohydrates will result in constant hunger and craving. Having listened to CASE FOR KETO: the truth about low-carb, high-fat eating⁽²⁾, Taubes advocates for low-carbohydrate, healthy fat eating.

I’ve also started reading a new 426-page textbook. I am reading this book rather than listening because it’s unavailable as an audiobook. Ketogenic: the science of therapeutic carbohydrate restriction in human health⁽³⁾ is for health practitioners, including medical practitioners, nutritionists, and professionals in related fields. I wouldn’t ordinarily read a textbook cover to cover (Apart from Pathologic Basis of Disease⁽⁴⁾), but this is a book I’ll likely read comprehensively.

A new low for me 

One of the unintended consequences of transitioning from the CSIRO TWD to a low carbohydrate, healthy fat eating way of living is a new minimal mass. I do not intend to lose more weight, but this week of low carbohydrate, healthy fat eating has had that effect. This meal will hopefully add some weight.

I know the body mass index (BMI) is an imperfect tool, but in my opinion, while crude, it is useful. I currently sit in the healthy weight range but at the upper limit. When I looked at the numbers, I could remain in a healthy weight range and lose another five kilograms. If I keep losing weight, seeing how it makes me feel will be interesting.

Glucose monitoring

I’m toying with getting a glucometer and measuring my blood glucose after each meal. I’m curious to compare such measurements with a specimen collected on getting out of bed.

Picanha steak

For the first time, I’ve seen Picanha in the supermarket. Picanha is a cut of beef that is popular in Brazil.

From wikipedia

The most well-known proponent of picanha on the internet is probably Guga from Guga Foods and his other channel, Sous Vide Everything.

Here is an old video of Guga discussing what he describes as the Queen of Steak.

Recipe 

Equipment 

• Air fryer
• Microwave radiation oven
• Stick blender

Ingredients 

• Oysters 
• Picanha steak
• Lime juice
• Iodised salt (flaky)
• Kale
• Egg yolks – 3
• Curry powder – 1 teaspoon
• Apple cider vinegar – 1 tablespoon
• 100 mL of melted butter

Instructions 

1. Dry the surface of the meat with a paper towel and lightly season with salt.
2. Wash the kale leaves.
3. Put some wet kale leaves into the base of a baking dish and then place a trivet for the steak over it.
4. Cook the steak (and kale) in an air fryer for five minutes on each side (of the steak) at 180 °C.
5. Make a hollandaise sauce with the stick blender.
6. Lay the crispy kale onto a plate and place the steak on it. Add some oysters in shells.
7. Season the oysters with lime juice and flaky iodised salt.
8. Pour the hollandaise sauce into a ramekin and use it as a dipping sauce or spoon some over the steak, oysters, and kale.
9. Give thanks to the Lord. 
10. Eat with a steak knife and fork. 

Thoughts on the meal 

I know what you’re thinking. Yes, I could have had more vegetables.

The steak was good, and the oysters were plump, firm, and fresh. It all worked well together.

I have no complaints.

Final thoughts 

• Would you acquire a glucometer to measure your blood glucose?
• Have you tried picanha steak? What did you think?
• Do you like oysters?

Photographs 

Bibliography 

1. Taubes G. 2008. Good calories, bad calories: fats, carbs, and the controversial science of diet and health. Anchor, New York.
2. TAUBES G. 2022. CASE FOR KETO: the truth about low-carb, high-fat eating. GRANTA BOOKS, S.l.
3. Noakes T. 2023. Ketogenic: the science of therapeutic carbohydrate restriction in human health. Academic Press, an imprint of Elsevier, London.
4. 2021. Robbins & Cotran pathologic basis of disease Tenth edition. Elsevier, Philadelphia, PA.