The Best Eggnog I've Ever Had

 ... And it's also Keto safe. I make no claims as to calorie count or nutrition.

This is, without a doubt, the thickest and richest eggnog I've ever had. Never mind as compared with any that I've made. A happy accident, in the kitchen, lead me to try using at least 4 times the nutmeg I would normally use for a recipe this size. Honestly I accidentally dumped in up to a teaspoon. Using ginger just occurred to me, out of the blue. And what the heck, ginger is healthy anyway.

Ingredients:

• 1 qt    Heavy Whipping Cream
• 2        Whole Eggs
• .25 c  Stevia Crystals (or to taste) *
• .5 t     Ground Nutmeg (or to taste) approximated
  
• .25 t   Ground Ginger (or to taste)
• pinch  Sea Salt (or to taste)

Gently whisk all ingredients together, in a 1.5 quart or larger saucepan. When all ingredients are fully  incorporated, turn the heat on low. Continue stirring constantly. I chose to keep using my whisk but you can use any implement you prefer, so long as you keep any buildup from occurring on the bottom or sides of the pan. As with any custard, burning even a thin layer will ruin the whole batch.

This will make a little over a whole quart.

As it cooks, this will get really thick. In fact, if you prefer, you can apportion the completed product into custard cups, refrigerate and enjoy like pudding. Personally I like to store it in a quart bottle, with a mouth large enough to use a good size serving spoon. As I feel the desire, I spoon out several tablespoons into a small mug, mix in about half again as much fresh cream, then heat and enjoy. As preferred, you might also try using a quantity of whole milk instead. I'd recommend against using some of this in your coffee. It was quite unsatisfying, when I tried. As a home made product, it can get the tiniest bit clotted. This only seems to be a problem when introduced to a thinner hot liquid.

Image may be added later, if I can keep from drinking it first.  ;-D

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* I'm not talking about the puffed stuff. I use the crystals that come in a small canister type container and weigh around 10-16 oz, depending on the size of the container.

ChocZero !

I think I finally found a company that actually shares my own sensibilities regarding chocolate and sugar free products! Here's a link to that company:  ChocZero.

• Many of their products are vegan and keto friendly.
• They only use natural extracts and the like, as sweeteners. No sugar. No last-century toxic waste. Not even the more recent sugar alcohols. And while I'll admit that I haven't looked at each and every offering, so far it appears they don't even use stevia, leaf or purified.
• They focus on making a healthful and delicious product. That does mean that less attention is paid to calorie count. For years now I've been of the opinion that this is the correct approach. So long as moderation is employed, the extra calories need not be a "deal breaker".
  
• And then there's the fact that all the ingredient lists I've seen provide assurances that the oils used are sustainably sourced. While their ethics MAY not all be as unimpeachable, I have high hopes that they will continue to build on their environmentally friendly and health conscious approach.
  

Personally, I'm not a vegan. I don't even follow keto with any real devotion (not that I can afford to). I have found that eating with keto in mind does generally make *me* feel and function better. With that focus, I've glanced at each of the items posted on their site and can not wait to try many of them! And I find it worth mentioning that every one I've noticed appears to have a 5 of 5 customer rating.

I haven't created an account with them yet. I try to limit the number of places I disseminate my personal information, in order to keep my anxiety in check. If I decide that I can manage another, I hope to create an account and registry. And either way, if I'm able to obtain samples of any of their products, I'll be sure to post a brief review. 

Please don't wait on me to guide your choices. If anyone is able to sample this company's offerings ahead of me, I'd love to hear about your experience!

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STOP Taking That Calcium Supplement (Need to Know) 2022

I sincerely hope everyone will give both of these videos a complete viewing at a time when they can have your full and undivided attention.

 

I have actually experienced some of what he says. I've found that if I regularly take the "recommended dose" of Calcium, in supplement form, after a while I start to feel a small pain indicating that a kidney stone is forming (location confirmed with my primary care doctor). Furthermore, that pain begins to subside soon after I stop or reduce my calcium supplement intake.

 

Some of the information provided here sounds kind of scary, at first "glance". But I'm of the opinion that is because it goes firmly against the False Information we've all been fed since birth. But don't blame your parents or even the media. They were misled as well. If you must assign blame, place it on whoever decided that a consensus of doctors' opinions should be considered fact. I'm choosing not to place blame though.

The one thing that is not mentioned, that I strongly believe is important to note here, is that Protein will be needed if you begin to do more Weight Bearing exercise. The simple consequence of weight bearing exercise is muscle development. If you fail to include enough protein in your diet, you just can not support building new muscle. And it is my experience that building muscle is the very best most sustainable way to lose weight and reshape your body.

Over all, I believe the information provided in these videos to be valid. And besides that, I believe that following this advise would make us all healthier and less prone to other common ailments as well. Cancer included! I personally have been trying to work towards a more natural diet for years now. More or less since my own cancer diagnosis.

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What Everyone NEEDS to Know About AVOCADOS

I had no idea how much I didn't know about Avocados, until I saw this video (Not an ad);

An Avocado A Day 

My mother would be so pleased to know that I have developed a taste for them. She was a big fan. I'm going to have to see if they are reasonably priced, where I shop. They are usually a bit expensive. Especially to be eating a whole one every day.

It does occur to me that, with the offered benefits, it might even be worth cutting back on meat. It would help me to afford them.

Suffice to say, if I can afford them, I'll be adding more of these to my regular menu!

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Bonus Post

I was looking at YouTube, following what I have just written in my last post, and I found a couple of new-to-me Keto friendly recipe channels. I subscribed to them both, and now I'm passing them on to all of you.

Always double check a recipe, that you get from someone else. It's simply in your best interest to be sure that any nutrition values, that they may list, are both accurate and coincide with your dietary limitations.
Creating the recipe, using accurately weighed and measured ingredients, in MyFitnessPal, is the best way I know to confirm those.

I hope you are able to use their recipes;

• Headbanger's Kitchen. Looks like he has it going on. Can't wait to start trying recipes.
• Healthy Recipe Channel. The first recipe I saw was the Cauliflower Grilled Cheese. For me, that will require a bit of downsizing, but I can't wait to try it.

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Some of What I've Learned About Keto and Healthy Dieting

It has come to my attention that I need to provide some concise information about the Ketogenic Diet, aka. Keto, as I'm following it. If you have differing information, please feel free to share (with links, where possible) in comments.

The Fallacy of Low-Fat Diets
In order to avoid duplicating whole or partial articles, within my post, I'm adding links here. Any text, with a given link, is my notes and commentary.

• How the Ideology of Low Fat Conquered America. This is the longest, most comprehensive, article I found. It is a bit repetitive though. And it only covers information available as of 2008. So it is a bit "behind the times". But if you balance it with the following articles, I think the aggregate will make sense.
• 2: The Origin of the Low-Fat, High-Carbohydrate Diet. I thought about skipping the first article, and just adding this one, but this is missing a few points that I consider critical. If it turns out that Keto is not a fit for you, try reading the list of articles, on the side-bar, on this page.
• The History of the Low-Fat Diet. Short and concise, with good conclusions. And she's a dietitian to boot.
• Low-Fat Diet. Hopefully everyone can translate the occasional typo's and other errors, and get the useful information from this article.
• I was unable to find a reference to the galvanizing point, that I have referenced IRL, previous to now. So I'm going to try to stop using it. Though if I find a reputable reference to it, I may link it in later.

Overall, I'm of the opinion that (at least for me) the standard low-fat diet would do more harm than good. At the very least, I believe the data above shows the futility of following the much-lauded original low-fat diet. And I am prepared to believe that there may be different low-fat, or reduced calorie diets, that work better for some people. 
As always, don't just take my word for it....

KETO IS NOT FOR EVERYONE!
PLEASE check with your doctor first, BEFORE beginning such a serious diet plan! At the very least, be sure you are properly monitored, by a licensed physician.
Potential complications of Keto seem to stem primarily from "ketoacidosis". Symptoms and causes are explained here;  Ketoacidosis. So keep watch on your health, while on this or any other intensive diet or exercise routine.

Keto Food Pyramid 
The keto food pyramid is almost the opposite of the "standard" American food pyramid, that most Americans are familiar with. I'm going to give the percentages that I use below. What you wind up with may be a bit different. This is just a sort of "Rule of Thumb".

• On top are the Carbohydrates. This makes up only about 5% of my calories.
• In the middle, we have Protein. I keep it under about 20% each day.
• And at the base is Fat. And, yes, that means I get 75% of my calories here!

It actually takes some creativity to pack that much fat in. But I'll get more into that elsewhere. Check out my "Keto Friendly" recipes and "Tips", posted on this blog.

Ketogenesis Explained
Burning FAT, instead of sugar, for the vast majority of daily energy, provides much more stable and sustainable energy without causing spikes in blood sugar. Thereby, the lack of blood sugar drop allows for a greater overall sense of satisfaction, even with significantly smaller meals.
The calories taken in, in the form of fat, enter the bloodstream much more slowly than simple carbohydrates. So there is never a spike. And the produced energy lasts for hours, and diminishes slowly, rather than crashing sharply.
In case you want the more complex scientific explanation, check out this link;
Ketogenesis. 

My Own Experience - My Rules for Myself
I will not try to tell you that starting Keto isn't a challenge. Even though I was already on the Atkins Diet, taking that big step up was a serious adjustment. At the beginning, it took a LOT of getting used to. How to prepare food. How to avoid having to eat chunks of solid fat (I did some of that early on) just to keep my percentages in balance.
And of course there is going to be a struggle with hunger, in the beginning.

Based on everything I learned, from blogs, YouTube, and articles, it takes about 3 months of doing it correctly, before you are able to consider yourself to be all the way on Keto. So, unlike many other diets, there are No cheat days. It is Super Critical that you find treats and tricks to keep yourself going, without eating anything that costs more than 4 carbs. That's all it takes to spike your blood sugar and kick you out of ketosis. If you do miss the mark, Do Not Panic. Looking back doesn't help. Just focus on doing better, going forward.

You've  already seen my version of the food pyramid. I'm currently working with about 1600 calories a day (per doctor's orders). And even though that doesn't sound like a lot, I'm rarely actually hungry.
I've been on Keto for about 2 years now. I eat what most people would consider fairly small meals. But they are rich, flavorful (to my bland pallet) and calorie dense. I enjoy my food! Food, with plenty of fat in it, is moist and delicious. And I'm constantly looking for and creating new recipes to replace the things I'm missing.

I'm not losing a ton of weight fast. I'm not trying to. It's just not healthy. I know a lot of folks look in the mirror, especially at the end of the winter, and say something to the effect of; "OMG! How am I ever going to fit into my swimsuit this summer?"
Sadly, that is just NOT the time to be worrying about it.
If you get on (AND STAY ON) a sustainable weight loss/maintenance plan, you need never worry about that swimsuit again. Yo-yo dieting is for fools, because it's extremely hard on you body.
I've found it helpful to follow one or more gurus, on YouTube (some have their own sites as well. Check out;  Ruled.Me at their home, and RuledMe on YouTube, for example.

I'm the first to acknowledge that it's difficult to get up; from my desk, off the couch, or sometimes out of bed, to exercise. Most of the time, the exercise I get is forced on me (walking the halls of the hospital to get to my cancer treatments and doctor's appointments, for instance). I have found that, when I do get some exercise, I feel better. My body hurts less when my muscles are strong enough to give better support. 
So I've started doing little things, to make myself exercise more:

• Take a longer way. At the hospital, or out and about, I'll only take the shortest way to where I'm going if I'm rushed. And then I'm moving faster, so I'm still doing better. You don't have to take the longest way. Just do a little more than you have to. Eventually it becomes a habit.
• I get a few more "steps" in by adding extra trips. If I need 4 things our of the 'fridge, I make at least 2 trips, even if I could carry all of them at once.
• When my migraines permit, I turn on some bouncy music, while I'm cooking, and dance like no one's watching. It may not register on my FitBit, but it gets the blood going, helps me wake up, and usually improves my mood.
• Sometimes, especially if my back is hurting, I'll do some "Rockette Kicks" (description to be included in a future post). It works well with the music, for tempo.
• Occasionally after I fill the kettle, I use it as a weight bell. A few rep's with each arm, to strengthen my shoulders (I've recently learned to avoid it if my bursitis is acting up). And then I put it on the fire, to heat for my coffee.
• Cooking my own food can also be energy intensive. For example, I usually cook at least 3-4 recipes of my beets (see Roasted Beets with Turmeric and Ginger) at a time, and that takes quite a bit of energy. And whisking the bacon fat and coconut oil into my egg, for breakfast is a little as well.
• The simple truth is;  Any Exercise you do is better than nothing. Just get moving, no matter what you do.

In my opinion, the biggest problem regarding the way people eat, is combining fat and carbohydrates together (especially saturated fats combined with sugar or other simple carbohydrates). Personally, I have cut out just about all use of natural or processed sugar. That also includes any "sugar" substance, that contains "calories from sugar", and especially High Fructose Corn Syrup [HFCS] (just one of hundreds of "toxic waste" substances that are regularly added to American processed foods). I do still include some foods with extremely low calories from sugar (mostly Russel Stover's and Reece's chocolates). If you try to completely give up treats, I can almost guarantee that you will wind up failing with any diet. Thus far, I do not subscribe to the theory that people should eliminate all sweeteners. I think that is just going too far and not maintainable. Just try to keep it as natural as possible and everything in moderation.

I will say that I try to also stay away from (what I refer to as) toxic waste in my food. In general, if you can't pronounce it, Don't Eat It. Read the labels on your food. Know what you are eating. And thereby take responsibility for what you put in your body.
If you don't know what you are eating, how can you possibly make better choices?

Please Do Your Own Research 
This is just to get you started. No One is ever going to be able to do all the work for you. Among other things, you should tailor your diet to your own, very specific needs and physiology. 
Diet is an enormous topic, with a wide variety of options and opinions. My choice may not work to fill your needs. Try to keep from allowing anyone to make your health maintenance choices for you.
If you discover evidence, while doing your research, that any of my assertions are in error, PLEASE comment with one or more links. I will be happy to fact check it for myself, and reply.

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Roasted Beets with Turmeric and Ginger

I created this recipe with the thought in mind specifically to include more nutrient dense food in my own diet.  Based on what knowledge I've acquired, it includes 3 "super food" ingredients.  And that doesn't even include the olive oil, which is touted to have its own health benefits.
Feel free to do your own research.  Challenge my information.  And let me know, in comments, if you learn I am mistaken.
Either way, this is a tasty way to improve your eating habits.

Ingredients:

• 18.50 oz(s) roasted beats [recalculate the other ingredients as needed, based on the finished quantity of this one]
• 2 Tbsp, 100% Extra Virgin Olive Oil 
• 1 tsp, Lemon Juice
• 1/4 tsp, Mediterranean Sea Salt
• 1/8 tsp, Fresh Ground Black Pepper
• 1 Tbsp, Minced Fresh Ginger
• 1 tsp, Ground Turmeric

Instructions:

1.  Preheat oven to 350⁰.
2. Scrub off any dirt and debris from all parts.
3. Cut away the stems and stringy bits of roots.  Leave the skins on for now.
4. Coat all exposed surfaces with olive oil (not included in the measured quantity).
5. Arrange in a covered baking dish or wrap individually in aluminum foil.
6. Place in the middle of the oven and roast for 1 hour, or until a small knife easily pierces the skin.
7. Remove from oven and allow to cool, until they can be handled safely.
8. At this point, the skin can mostly just peal off.  Remove any stubborn areas with a paring knife.  They can now be refrigerated, for later use, if desired.
9. Slice into roughly 1/4" cubes and set aside.
10. Combine the remaining ingredients, including any available beet juice, in a small sauce pan.
11. Be careful to cover any clothing that you care about getting stained.  The infused oil turns a rather violent shade of yellow and stains solidly.
12. Cook the mixture, on low heat, until any water evaporates.
13. Warm the prepared beets slightly, if refrigerated.
14. Pour the hot mixture over the beets and "toss" together until the mixture thoroughly covers the beet cubes.  The result should have a "meaty" appearance.

Serving Suggestion:

• I recommend heating each serving, right before consumption, to re-liquefy the oil.
• My personal favorite way of eating this is to heat the beets to steaming and top them with crumbled extra sharp cheddar cheese. 
• You could also sprinkle the cubes over a salad.

Storage Notes:

• Obviously, you can store the finished product in a single large container.  However, I recommend dividing it into pre-measured  serving-size containers (ie: sealed glass custard cups).
• I don't know why but the processing of the oil causes it to solidify when chilled.  So if you care about accurate distribution of nutrients and calories, it's in your best interest to separate the portions while it's fresh and still warm.
• Avoid reheating multiple times.  Repeated exposure to heat can cost you valuable nutrients and flavor.

Calorie Distribution:  31 cal., 2 Carbs., 2 Fat, 0 Protein, 55 sodium.

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Seasoned Olive Oil Grilling Sauce

I just created a new conceptual recipe.  I was trying to think of a way that I could have something resembling barbecue sauce, while staying on Keto.  This recipe evolved rather quickly after that.
It has yet to be tested and the ingredient quantities may change, once I get the opportunity to test it.  Though that's unlikely to happen until this coming summer.

Ingredients:

• 1 Cup 100% extra virgin olive oil
• 2 Tbsp. turmeric
• 2 Tbsp. ground ginger
• 1/2 tsp. ground cloves
• 1/2 tsp. Lawry's seasoned salt
• 1/2 tsp. freshly ground black pepper
• 1/2 tsp. paprika
• liquid stevia to taste (optional) if using, be sure to heat long enough to steam off the water in it

No real instructions needed here.  Just measure and mix.  Then heat.  It may be desirable to heat these together in a small saucepan and then pour into a canning jar.  It can be put together in the jar and gently heated in the microwave if desired.  To prevent damaging the essential flavoring oils, avoid overheating this mixture.
USE CAUTION.  Avoid overheating the oil lest it should boil.  I've found that boiling oil can cause it to kind of explode.  And the microwave method gives no warning.
Serving Note:
Be sure to stir up the seasonings before apportioning a serving. Otherwise you may lose some of the flavor.  This recipe is intended to produce 16 1 tbsp servings. That is however only intended to season one serving of meat.
Calorie Distribution: 123 cal., .5 Carbs., 14.1g Fat, 0g Protein  (according to MFP).

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All Day Tea

This recipe is intended to allow individual choice of flavor. If you don't see a drink mix flavor that you prefer feel free to add your own, or leave it as just tea, with or without sweetener. And aside from the artificial flavorings from drink mixes, it is entirely herbal. No caffeine, no calories.

May be served cold or warmed.  To avoid damaging the flavoring, avoid overheating.

INGREDIENTS:

• 1 bag Bigelow Lemon Ginger herbal tea
• 1 bag Celestial Seasonings Sleepytime herbal tea
• Water, 59 fluid ounce (add more if desired)
• Great Value - Liquid No Calorie Stevia

Your choice of the following to taste;

• Crystal Light Strawberry Pineapple Refresh liquid
• MiO Orange Vanilla liquid
• Great Value Tropical - Peach Mango Passion Fruit
• Tang - Sugar Free Squirts
• Crystal Light - Blueberry Raspberry liquid
• other (personal favorites)

DIRECTIONS:

1. Steep both tea bags in 8 to 16 oz. of boiling water, for at least 10 minutes.  I usually let it steep until the water is cooled.
2. In a large container (at least 59 oz.) combine the remaining water and your choice of sweetener and drink mix(s).  Availability in your area may vary.
3. When the tea is done steeping, add it to the container of water and flavoring.  Top off as needed.

I use some version of this mixture every day.  The recipe is set at the listed volume only because of the bottle I use.  Although it may require the addition of more flavoring, it is perfectly acceptable to bump the fluid level to 64 oz., to allow it to be a complete compliment of 8 - 8 oz. cups of water per day.
I actually go with about 12 cups myself, due to my own personal health concerns.  And yes, that does mean that I add other beverages, above and beyond this.
I'd like to note that, although I do not have any documentation to support it, I have been given to understand that ginger and a sufficiency of fluid intake can aid in weight loss.  My results are slight, and I am monitoring my food intake as well, but I can say that the combination seems to be having a reductive affect on my weight.
My general opinion is that it can't hurt.
It is not without merit that I feel better when I drink enough each day.  It seems to even reduce the frequency of my migraines, which seem to be able to be triggered by nothing more than dehydration.
Please feel free to test it and draw your own conclusions.

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Keto - Friendly Breakfast Coffee

Okay disclaimer first. Anyone who objects to the use of coffee crystals, please turn away now. I will have something probably unrelated at a later time and date.
.
Ingredients:

• 2 T Folgers regular coffee crystals
• 2 T heavy cream
• 1 T Hershey's cocoa powder (unsweetened)
•    stevia liquid
•    Splenda liquid
•    boiling water

Instructions:

1. Put coffee crystals and cocoa powder in a 16oz cup.
2. Pour about a half a cup of boiling water over that mixture.
3. Quickly whisk to combine and remove any lumps from the cocoa.
4. Add a small amount of cold water, to reduce the temperature of the liquid.
5. Add Stevia to taste and then a small hit of Splenda to balance and enhance the sweetness.
6. Add the cream.
7. Now all that's left to do is add boiling and coldtap water to fill the cup at your preferred temperature.

Notes:
The listed ingredients above are, obviously, my preferences, and personal recommendations. If you have different preferences, please feel free to use them instead. Just be sure to use unsweetened cocoa powder.
I claim no credentials as a doctor or any other form of health professional. However, I think most people are aware by now of chocolate's mood enhancing qualities. So, hopefully, this cup of coffee will improve your day

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Keto - Friendly Bacon and Eggs

 Ingredients:

• 2 think cut bacon slices 
• 1 large egg 
• 2 T bacon fat 

Instructions:

1. Begin cooking the bacon
2. This recipe assumes two tablespoons of oil total, although it can be stretched to three. Adjust the drippings quantity as best you can and add your preferred oil to make up the difference to equal 2 tablespoons (bacon fat, butter, coconut oil &/or other), calories will vary slightly.
3. When done, remove the bacon to your serving plate and reserve the remaining oil in the pan
4. Allow the reserved oils to cool somewhat in the pan, to prevent excessively rapid cooking of the egg
5. When the oil is cool enough, crack the cold egg into the pan and whip with fork or whisk to emulsify most of the oils into the egg. Avoid adding salt. The bacon has plenty.
6. Cook as desired. I usually do mine omelette Style.
7. Serve on the plate with the bacon, pouring any remaining oils over the bacon to warm it.

Notes:

Yes, this is a fairly simple recipe. It's mostly just a twist on a basic breakfast favorite. And tweaked a bit for the ketogenic diet. Of course, you can adjust the quantities to suit your own dietary needs.
I enjoy adding a little extra virgin coconut oil, for flavor. I use the one you can get at Sam's Club.
As far as what bacon to choose; I personally prefer Wright Applewood Bacon.
Once again, I recommend MyFitnessPal (MFP) to help you balance your quantities (carbohydrates/protein/fat) and track your intake.
Be advised, extra virgin coconut oil will make the oil foam just a bit. On the other hand, butter will cause the oil, and therefore the egg, to go a little brown. Those are the only ones I've tested. Obviously, results will vary depending on what other oils you may use. Don't be afraid to experiment. That's part of the fun of cooking.

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Perfect Hard-Boiled Eggs

Okay, so maybe most everybody already knows this. But just in case, here goes.

1. Put about a tablespoon or so of baking soda in the bottom of a large saucepan. 
2. Add up to a dozen eggs, depending on the size of your pan and need (only one layer of eggs for proper cooking). 
3. Fill the pan at least half full of cold water. Be sure to cover the eggs by at least an inch.
4. Light the burner under the pan and set the kitchen timer for 20 minutes. Electric burners work differently, and I don't use one. So I'm not sure how to set for that.
5. As soon as the water comes to a full rolling boil, turn off the fire. Presumably, remove the pan entirely from an electric burner.
6. When the timer runs out, immediately pour out as much of the hot water as possible, while running cold tap water into the pan. When the water no longer feels warm, fill the pan completely with cold tap water and leave it in the sink, to cool the eggs.
7. In about 20 to 30 minutes, you can remove the cooled eggs from the water, dry and refrigerate.

* Due to some chemical reactions from the baking soda, using this method to cook your eggs will dramatically reduce the chances of getting the sulfur green ring around the yoke. It also seems to make it easier to remove the shells.

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