High Fat 80/15/5 - October Version

[Patlaf]

Thanks Red. That looks finger lickin' good. Unfortunately, one of the things unavailable on this side of the pond is Libby's pumpkin. Here the pumpkins all come out of the ground and need to be "dealt with". I must look up Pioneer Woman's tutorial on how to make your own pumpkin puree.

Kerry, the Southwestern Taco Soup is from Linda Sue's site. It is dead easy to make and really good.

Pat

[Buffy45]

Goodness, you guys were like a pack of mice running around in here while I was gone! Wow! I did leave late afternoon and got home about 11:30 last night, read the posts up to then but was too tired/lazy to post back, then get on this AM and there are more. Love it when the thread moves like this.
Kerry. Glad to have you with us.

Yes, I did listen to the JM Cholesterol podcast, need to listen to it about 3 more times and take notes. Good podcast.

Yes, to Shelley I think, I do make my fat bombs with almond butter, DD likes them that way best and I just double the batch, but, I have made with CO, Butter, Cocoa and liquid stevia or splenda and I like them almost as much, so next time I think I will make mine that way so they are just pure fat.

I know I missed some other things.

I am up 1 lb today, which is of no concern, just the usual bounce. My day yesterday ended up with perfect numbers, calories, etc. BUT. I didn't eat from lunch time until I got home at 11:30, then I made a quick bacon/egg/cheese omelet, so very late to eat last night. And, I didn't add the T of CO, I was afraid, very very afraid , just joking but didn't want to take one that late. For some reason I came home just worn out and I slept until 10:00 this AM, still feel tired. No reason that I can think of.

Red, the extra water helped my leg cramps but I am still having some issues too, I am going to go read what Dr. Eades has on his blog. Also, that link on magnesium is a must read as well.

Last night I went to our local casino, bad habit of mine, but had a lot of fun with a couple of gals I met there. Anyway, I have these 2 pair of cargo pants that I call my casino pants b/c they have all these pockets for my money, my players card, etc. Well, I felt like a clown in the pair I wore last night, they fit a little baggy anyway and now they are really baggy . Made me happy, and, I hit one jackpot! Had planned to eat while there but wasn't that hungry until it was late and I wanted to get home. Whew, that was not a good idea, I got home and I was starving, couldn't get those eggs cooked fast enough and I felt weird, tested my blood sugar and it was only 65, which is too low for me, a diabetic. So, I had to stay awake for a while to make sure it started moving back up, can't go to sleep if it is moving downward, could go way too low. That is the first low I have had since starting NK and I think it was just going too long without eating.

Shelley, was it you who said that on the Tanita scales we should measure our BF at night? Mine is always 3-4 points lower in the PM than the AM, but I hadn't heard that before. As is, measuring in the AM, mine is moving down in teeny tiny increments That is with no exercise yet.

[Buffy45]

Originally Posted by Patlaf

Thanks Red. That looks finger lickin' good. Unfortunately, one of the things unavailable on this side of the pond is Libby's pumpkin. Here the pumpkins all come out of the ground and need to be "dealt with". I must look up Pioneer Woman's tutorial on how to make your own pumpkin puree.

Kerry, the Southwestern Taco Soup is from Linda Sue's site. It is dead easy to make and really good.

Pat

That is terrible, canned pumpkin is so handy!!

[Buffy45]

Originally Posted by zay

Good morning Red!

This is what I purchased yesterday:

GNC Super Magnesium
combines 3 highly absorbable forms of magnesium
(as Aspartate, Lactate and Citrate)
2 caplets - 400 mg

Yay Zay! Glad you got your magnesium. You might want to start out the first few days with just 1 tablet, up to you, but it took about 4-5 days and then the potty side effect hit me, so work up gradually if you need to. I am up to 400 a day now

[Buffy45]

Ok, everyone, I think I will recognize Red if I see him locally, not too many guys are dressed like that, with the hat in North TX. Maybe if I was in DC, or somewhere the "guys in black" appear and disappear it would be harder. I will start looking around carefully.

Perhaps we will all have to chip in and buy Red a new shirt, that fits, for his "coming out" picture

[Buffy45]

Originally Posted by portcop01

I looked at at my weight no lost in 10 days!!i. Would take anything. :

Yep, it is your turn to lose!

[Buffy45]

Originally Posted by zay

Here are my numbers for today

Calories: 1391

Fat: 98
Pro: 71
Car: 17

71/23/5

Breakfast: CO, coffee, splenda, half n half
2nd Breakfast: Egg, cheese, bacon
Lunch: Pork Tenderloin, spicy mustard, mayo
Dinner: Chicken, cheese, avocado, sour cream
Snack: 7 pistachios
Lots of water, some crystal light,one diet soda

[amlyjo]

My plan for today:

Breakfast
Heb - Heavy Whipping Cream, 2 Tbsp
Choc Almond Coconut Fat Bombs, 1 serving
Savoy - Coconut Cream, 1/8 cup
Stevia In the Raw Extract

Lunch
Swiss Slices Natural Swiss Cheese, 2 slice
Avocados - Raw, 0.5 avocado
Oscar Mayer - Bologna - Beef

Dinner
Egg, Large , 1 large egg (50g)
2 Egg Yolk - Egg Yolk (17.0g)
Butter - Salted, 1 tbsp
Cheese - Cheddar, 1 oz
Homemade - Fresh Salsa 2 T
Daisy - Sour Cream, 2 tbsp
Heb - Heavy Whipping Cream, 1 Tbsp
Pork - Cured, bacon, cooked, pan-fried, 4 slice cooked

Snacks
Heb - Heavy Whipping Cream, 2 Tbsp
Nevella - Stevia 2 Go

Totals 1,631 cal 12 net carb 151 fat 53 protein

82% fat, 5% carb, 13% protein

[EllaP]

Originally Posted by reddarin

That is an awesome site Pat! Loved the part at the bottom that described the types of magnesium available.
Quote:
Magnesium oxide is the most dense magnesium compound and the one most often used in mineral supplements and multivitamins. It contains 300 mg of elemental magnesium per 500 mg tablet, but is extremely poorly absorbed. Only about 4% of its elemental magnesium is absorbed or about 12 mg out of a 500 mg tablet.

Magnesium carbonate contains 125 mg of elemental magnesium per 500 mg tablet, but is poorly absorbed.

Chelated magnesium (magnesium glycinate) is magnesium bound in a complex of glycine and lysine. It is easily absorbed and highly bioavailable. The magnesium (elemental) content per tablet or capsule is usually 100 mg.

Magnesium orotate contains only 31 mg of elemental magnesium per 500 mg tablet. However, it is well absorbed and has been found highly effective in daily intakes of 3000 mg (186 mg elemental).

Magnesium citrate contains 80 mg of elemental magnesium per 500 mg tablet. It is far better absorbed than is magnesium oxide. The water soluble form (Natural Calm) contains 205 mg of elemental magnesium per teaspoon, is totally soluble in hot water and is highly bioavailable.

Magnesium maleate contains 56 mg of elemental magnesium per 500 mg tablet.

Magnesium gluconate contains 27 mg of elemental magnesium per 500 mg tablet. It is easily absorbed and quick acting.

All forms of oral magnesium supplements are better absorbed when taken with a meal.

So do you apply the elemental component of these supplements to the 2xRDA or the amount stated on the package... ie according to the above, is Mg Citrate 80 mg or 500 mg toward RDA? I would think 80, right? and assume the bottles are labeled as such in the nutrient breakdowns?

[Buffy45]

Originally Posted by amlyjo

My plan for today:

Breakfast
Heb - Heavy Whipping Cream, 2 Tbsp
Choc Almond Coconut Fat Bombs, 1 serving
Savoy - Coconut Cream, 1/8 cup
Stevia In the Raw Extract

Lunch
Swiss Slices Natural Swiss Cheese, 2 slice
Avocados - Raw, 0.5 avocado
Oscar Mayer - Bologna - Beef

Dinner
Egg, Large , 1 large egg (50g)
2 Egg Yolk - Egg Yolk (17.0g)
Butter - Salted, 1 tbsp
Cheese - Cheddar, 1 oz
Homemade - Fresh Salsa 2 T
Daisy - Sour Cream, 2 tbsp
Heb - Heavy Whipping Cream, 1 Tbsp
Pork - Cured, bacon, cooked, pan-fried, 4 slice cooked

Snacks
Heb - Heavy Whipping Cream, 2 Tbsp
Nevella - Stevia 2 Go

Totals 1,631 cal 12 net carb 151 fat 53 protein

82% fat, 5% carb, 13% protein

Looks great! Hmmm, exactly "where" in TX are you? Might join you, looks like a yummy day at your house! You are really doing well on NK, KUTGW

[Buffy45]

I just added Natural Calm to my next order, I take so many pills now that I think I might like it in this form that I can just add to water. Oh, it is magnesium and easily absorbed one.

[reddarin]

The little bit of extra water and lots of extra salt seem to have addressed the cramping for me. You need to be mindful of salt because of BP Buffy?

'Local casino'? Up across the river? That isn't exactly 'local'

[reddarin]

Originally Posted by Buffy45

Ybut it took about 4-5 days and then

I had a similar experience bumping up to 2xRDA. Everything is fine and dandy now though

I eat almost no fiber. Usually just 6 to 9 oz of broccoli.

If you eat enough fat and supplement correctly fiber is not necessary barring some physiological issue - everyone is unique of course.

[Buffy45]

Originally Posted by reddarin

The little bit of extra water and lots of extra salt seem to have addressed the cramping for me. You need to be mindful of salt because of BP Buffy?

'Local casino'? Up across the river? That isn't exactly 'local'

Depends upon how badly you want to go, Like, local as opposed to Las Vegas

[reddarin]

Originally Posted by EllaP

So do you apply the elemental component of these supplements to the 2xRDA or the amount stated on the package... ie according to the above, is Mg Citrate 80 mg or 500 mg toward RDA? I would think 80, right? and assume the bottles are labeled as such in the nutrient breakdowns?

Excellent question EllaP. My considered answer... I dunno lol.

I bought the magnesium after reading Dr. Eades induction article so all I looked for was stuff that ended in 'ate'.

I will probably buy my next bottle on line at netrition or Amazon and get a better quality product. This bottle says 'magnesium sterate' on ingredients but says 'As Magnesium Oxide' on the RDA part of the label.

Which is interesting since Oxide is the least absorbable form does that mean that at 2xRDA I am actually well under RDA? If so, WOW! lol what a difference even supplementing with crappy (haha) Oxide.

[reddarin]

Originally Posted by EllaP

So do you apply the elemental component of these supplements to the 2xRDA or the amount stated on the package... ie according to the above, is Mg Citrate 80 mg or 500 mg toward RDA? I would think 80, right? and assume the bottles are labeled as such in the nutrient breakdowns?

Wait. I didn't really answer your question. I take 2x the dosage listed on the bottle for RDA. In this case for this bottle, it is 6 pills.

[reddarin]

Originally Posted by Buffy45

Depends upon how badly you want to go, Like, local as opposed to Las Vegas

Well, if I was still eating wheat, I'd ask you to swing by West Texas and get me some of them excellent kolaches they are famous for

[reddarin]

Originally Posted by Buffy45

I just added Natural Calm to my next order, I take so many pills now that I think I might like it in this form that I can just add to water. Oh, it is magnesium and easily absorbed one.

That one has a pretty impressive label. I doubt I'd enjoy the drinkable version though.

[Buffy45]

I am so excited, I got my Sten Skaldeman book, Lose Weight by eating Nordic Superfood, The Scandinavian Diet. Shipping kept saying it should arrive at the end of the month so was very happy to get it today. I have to work in my office this afternoon but I just can't wait to start reading it.

[Buffy45]

Just had my brunch of 2 egg scramble. 2 eggs, 1 oz of Wright's Bacon ends and pieces, 1/2 oz cheddar cheese, boy that was good. Tonight is going to tilapia and trying Red's chopped broccoli in bacon grease.

[Buffy45]

Hmmm, pondering whether CO is more fat burning for our bodies than say butter or bacon grease? The reason, I am frying my fish in 2 T of butter and I scrape every bit of it out of the pan onto the fish, and the broccoli in say 2 T of bacon grease, again, getting all the grease. If I add yet another T of CO to this, is that needed and will it help my metabolism. Now that I am watching my calories a little closer all of this counts.

[reddarin]

heh I just got some tilapia out of the freezer

[Buffy45]

Originally Posted by reddarin

That one has a pretty impressive label. I doubt I'd enjoy the drinkable version though.

My thought was to add it to a cup of hot sleepy time tea at dinnertime.

[reddarin]

Originally Posted by Buffy45

Hmmm, pondering whether CO is more fat burning for our bodies than say butter or bacon grease? The reason, I am frying my fish in 2 T of butter and I scrape every bit of it out of the pan onto the fish, and the broccoli in say 2 T of bacon grease, again, getting all the grease. If I add yet another T of CO to this, is that needed and will it help my metabolism. Now that I am watching my calories a little closer all of this counts.

CO, then Ghee, then butter, then bacon grease - I think. I couldn't find the MCT content of bacon grease although I did find a hysterical post about how much bacon is too much bacon lol.

Here is the question:

My family and I have been paleo/primal for a little over one year now and we feel great!

We love bacon, good bacon. We eat bacon about 3-5 times per week at breakfast. We buy our bacon from our local butcher, its made in-house without any added nitrites/nitrates, from naturally raised pork (no hormones, antibiotics etc...)

Is there such a thing as too much bacon?

...and here was one guy's answer:

The answer you seek is 23 pieces.

I once had 23 pieces of bacon for breakfast. That was too much bacon. I yarfed it up about 60 minutes later. :-P

But the answer to your question has to be CO or perhaps Ghee because those two are very high in MCT content which cannot become fat and do become ketones.

[reddarin]

Originally Posted by Buffy45

My thought was to add it to a cup of hot sleepy time tea at dinnertime.

It must not taste too awful since it is made to be dissolved into a drink.

[Buffy45]

Hmmm, so ghee is better than butter? I need to go look up the difference, I used to know but of course now, I can't remember. I am pretty sure I have ghee, will use that if so, to fry my tilapia in. And, I remember it is expensive to buy but I think you can easily make you own from butter, a good way to use up my "blocks" of butter Mr. Buff got me.

BTW, I didn't say a word to him, don't kill your errand boy, BUT. I was in Walmart a couple of days later and found stick butter, individually wrapped, that was cheaper than the Big Blocks that he got me. I didn't even see those, not sure where he dug those up, probably over in the broccoli dept.

[Buffy45]

Just googled ghee and how to make your own, which I will try. The one thing though, they said to use the best butter you could, unsalted so I guess that leaves out Mr. Buffy's butter blocks.

[reddarin]

Lordy that bacon grease investigation was tough!

The answer is .... there are no MCTs in bacon grease so butter and CO are superior in that regard.

For posterity here is the info.

MCT acids are:

The names of the medium-chain fatty acids (and the corresponding number of carbons) found in MCTs are caproic acid (C6), caprylic acid (C8), capric acid (C10) and lauric acid (C12).

...and the fatty acids of bacon are:

Fatty Acid Profile
C8 Caprylic Acid 0.00%
C10 Capric Acid 0.00%
C12 Lauric Acid 0.00%
C12:1 Lauroleic Acid 0.00%
C13 Tridecanoic Acid 0.00%
C14 Myristic Acid 1.30%
C14:1 Myristoleic Acid 0.00%
C15 Pentadecanoic 0.00%
C16 Palmitic Acid 22.48%
C16:1 Palmitoleic Acid 2.75%
C16:2 Hexadecadienoic Acid 0.64%
C17 Margaric Acid 0.29%
C18 Stearic Acid 10.83%
C18:1 Oleic Acid 42.76%
C18:2 Linoleic Acid 16.13%
C18:3 Linolenic Acid 0.50%
C20 Arachidic Acid 0.37%
C20:1 Eicosenoic 0.94%
C20:4 Arachidonic 0.25%
C21 Heneicosanoic Acid 0.00%
C22 Behenic Acid 0.24%
C22:1 Erucic 0.00%
C24 Lignoceric Acid 0.00%
C24:1 Tetracosenoic Acid 0.00%
Unknown 0.52%

MCT info came from wiki page on it.

Bacon fatty acid info came from (google) 'griffinind bacon_grease' and it should be the first hit.

[reddarin]

Ghee isn't better than butter it is just different since practically everything but the fat of the butter is removed. That changes the characteristics quite a bit.

You'll get a better percentage of MCT per serving from Ghee but your food log will bump up calories and fat grams too.

[Kerry]

Mmm just had the idea to make curry fish with coconut milk