Fat Fasting Best of 2012

premiere issue - fat fasting best of 2012

carbsmart.com | march 2013

GET FIT TO LIVE

HCG & Fat Fast why can’t we FAT be friends? BLC (BUDGET LOW CARB COOKING) FAST St. Patrick’s is it for Day Feast YOU?

BREAK DANA’S the low carb KITCHEN weight loss stall Easter Bunny, Meet winning strategies Green Eggs TAMING & Ham 4TEMPTATION

SCIENCE |Alzheimer’s Dementia Shining the Spotlight on Coconut Oil & Ketones premiere issue | March 2013

CONTENTS Feature Stories spotlight | fat fast PHOTO BY JEFF GUYER The Fat Fast—Is It For You? Barbo’s Original “Noodle” Kugel A radical, short-term strategy, the Fat Fast can break through metabolic resistance to weight loss. best of 2012 Breaking a Low Carb Weight Loss Stall The Swedish Low Carb Study— We’ve all been there. We’re going merrily along our Where No One low carb way, losing weight, then bam! Ate Low Carb A stall. Argh. Here are some ideas for getting past You see the dire headlines, but what do those it. studies really mean?

The Fat Fast Really Is As The Carbiest Generation— Awesome As I Thought Paying The Price For An Dana tries the Fat Fast to see what Dr. Atkins was talking about. Ill-Conceived Experiment For thirty-odd years now we’ve been getting Can You Do The HCG diet and the message to eat a low fat, low cholesterol diet. How’s that working out for us? Fat Fast—At The Same Time? The HCG protocol has been popular in the past 4 Strategies for Resisting few years. It involves not only HCG, but an ultra- low calorie diet that is also pretty low carb. But Temptation On Your can you swap out the 500 calorie per day Simeons Low Carb Diet Protocol for a 1,000 calorie per day Fat Fast? How to reinforce your “Won’t Power.” Feature departments

WORTH IT? SCIENCE Book Reviews Alzheimer’s Dementia—Shining Our Picks Of Books Well-Worth Reading the Spotlight on Coconut Oil & Ketones Movie Reviews You thought a ketogenic diet was only good for Our Movie Picks For The Discerning Low Carber weight loss? This may be the most exciting news about ketones yet.

Dish Dana Gets Medical Tests—What PHOTO BY JEFF GUYER Dana’s Kitchen a Low Carb Diet Has Done To My Eggs, Eggs, Eggs, Blood Work Plus Some Ham Dana's been low carb for nearly a third of her life. Easter Brunch Classics take advantage of seasonal What has a meat-and-egg-heavy diet done for egg sales with these family-pleasing recipes. her health?

Fresh & Seasonal Passover—Low Carb Seder Recipes From A Jewish Mama Celebrate the feast without spiking your sundries blood sugar. ANDREW’S DESK Budget Low Carb Cooking We’ve Got Mail Feed a family of 4 for Under $10 Kitchen Table Wisdom Celebrate March comfort food | One-Pot- Coming Attractions Wonder, Fish Fridays and St. Patrick’s Day meals. Susie T. Gibbs works her budget-saving kitchen magic! Meet The Family

10 Best... And Another Thing… Visit the 10 Healthiest Fat Fast Foods PURCHASE BACK ISSUES TODAY

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nourish enrich thrive get fit to live Andrew’s Desk

When I started CarbSmart® in 1999, I envisioned it as 2 things, a retail business and a publishing company. Last year we closed our online stores to completely focus on bringing the latest news and information about the low carb lifestyle to the low carb, diabetic, and Paleo communities. In short, this magazine is for you. No matter what method of carbohydrate restriction you choose, we’re here to guide you on making the best decisions for your chosen lifestyle. Led by Dana Carpender, the best-selling author of 17 books and cookbooks including her two latest — 500 Paleo Recipes and Fat Fast Cookbook, CarbSmart Magazine and our web site CarbSmart.com bring you in-depth analysis of the issues most important to you like how to live a healthier lifestyle through carbohydrate restriction and how to break a weight loss stall. Our team includes some of the most well-known writers and up-and- coming bloggers in our community — Jacqueline Eberstein, Jimmy Moore, Amy Dungan, Susie T. Gibbs, Caitlin Weeks, Tara Grant, and more being added all the time. One of the biggest issues that happens to every low carb dieter is that after a time of great success losing weight on low carb, they hit a plateau. They hit a stretch of time where no matter what they do, they stop losing weight. In our first issue, we bring you an analysis of the Fat Fast — a concept created by Dr. Atkins to help people break their weight loss stalls. Through the articles in this magazine, you’ll be able to examine the issues leading to your weight loss stall and walk away with strategies to get your weight loss back on track. Please enjoy our labor of love and feel free to send us your comments and questions any time to [email protected]. Sincerely,

Andrew S. DiMino Publisher, President, & Founder www.facebook.com/CarbSmart Photo by Amy Dungan @CarbSmart.com

CarbSmart Magazine March 2013 5 Jump-start weight loss

What if someone finally told you... Weight Loss Stalls Happen to Everyone?

What if... Your Weight Loss Plateau Is Not Your Fault?

In Dr. Atkins’ New Diet Revolution, Dr. Atkins showed by following the Fat Fast for 5 Days 1,000 Calories/Day 90% Calories from Fat His patients achieved an average fat loss (not just weight loss), but FAT LOSS of over 1 Pound/Day!

Burn Fat Not Muscle WE’VEGOT | mail...

Jillian writes — The Fat Fast Cookbook is AMAZING! We’ve Paleo community is a reflection of the been going over and over it. It’s good to see fact that the movement started among so many recipes that are not sweets. It’s given athletes — aka people who were blessed our family great ideas on how to continue to with robust carbohydrate metabolisms. increase our fat consumption. I’ve stalled in The ranks of the low carbers, however, the weight loss department and am looking are drawn heavily from those of us who forward to doing a few days of the Fat Fast. have had problems with our weight—and Thank you for this inspiring book. also with fatigue caused by poor fuel partitioning — for years, often starting in REPLY: Yay! Thanks for buying it, and childhood. ~Dana we’re so pleased you like it. I know I get tired of sweets all the time, so I figured Dixie writes — others would feel the same way. (Back in I am not surprised that they want people to the ’80s there was a fad for diet shakes — take drugs to fix whatever is wrong. I was The Cambridge Diet and the like — and put on metformin and had to argue with my my reaction was always “Geez, something PCP to stop. I am not perfect but do try to sweet for every meal?”) control my diabetes with what I eat—usually Hope it helps! ~Dana it works. When I was shown the diet to follow for my diabetes I told the teacher that Susan writes — it was way too high in carbs for me I am one I began with low-carb then moved to that needs to be under 35 a day to maintain. incorporate Primal/MDA into my life. I They wanted me at over 90 a day. I do know still do low-carb because if I don’t I gain people who take insulin as a cure-all and weight. I don’t eat much protein, about 4 that frightens me. They will say — it’s ok I oz’s of meat, but the meat is grass fed and can up my insulin — like it is a cure-all or the chicken is Coleman’s Natural’s. I’m not something. And if children are being taught able to eat potatoes or honey or maple syrup the same then we are in a world of hurt. as suggested by the Paleo community or Weston Price. I do what works for me and am Answer: Could not agree more, glad there are so many options presented by obviously. I actually had an argument all the people in the low-carb/Paleo/Primal online years ago with a girl who insisted communities. that sugar was, indeed, an essential nutrient because her mom was a diabetic, REPLY: I think the enthusiasm for sweet and if she didn’t eat sugar her blood sugar potatoes, fruit, honey, and the like in the would crash. This, of course, is completely

CarbSmart Magazine March 2013 7 WE’VEGOT | mail...

a reflection of a reliance on medication. If BW writes— there’s one thing that doesn’t happen to You say you found you were eating “too unmedicated type II diabetics, it’s blood much protein.” What is your definition of sugar crashes. “too much” and “adequate”? How much I have written in the past about the do you eat now? This is an ongoing debate American Diabetes Association and all over the web, and I’m just curious what their overwhelming ties to Big Pharma. worked for you. Thanks! That, plus a strong societal denial that carbs are unwholesome — after all, if we ANSWER: I discovered I was eating too accepted that simple fact, everyone would much protein. More than 70-80 grams feel pressured to give up their favorite per day, and my liver likes to turn it addiction — leads to diabetics getting into glucose. ~Dana advice that is nothing short of deadly. It’s a damned tragedy. ~Dana

Brandee writes— Do you have a question or Is this cookbook out yet? I need it! Help! comment for CarbSmart? Answer: Yes the Fat Fast Cookbook Please click on the button is out and available online now. I think below to send your email. you’ll love it! You know we love mail! Here’s the link: FAT FAST COOKBOOK ~Andrew SEND US MAIL!

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8 CarbSmart Magazine March 2013 Enter deep nutritional ketosis What if you could... restart weight loss with deep ketosis

What if... You could return to burning fat for fuel by entering nutritional ketosis, the metabolic state of using stored body fat for energy, jump-starting your low carb weight loss once more?

Burn Fat for fuel WORTH IT? | books worth reading

The Art and Science of LOW CARBOHYDRATE LIVING by Jeff S. Volek, PhD, RD & Stephen D. Phinney, MD, PhD When I was 8, my family “Eeeewwww!,” I stared at massive clinical experience went to Expo ‘67. In one the screen, riveted, thinking, with weight loss programs, of the exhibits, there was a “COOL!” a Professor Emeritus at UC short movie showing new Davis Medical School, and I used to sit on the floor of and coming technological is on the editorial board of my elementary school library, marvels. Among them was a the American Journal of looking at the clear overlays couple of minutes of close- Clinical Nutrition. Jeff Volek in the human anatomy up footage of open-heart has a PhD in kinesiology, book, how all the body surgery. While most of the an MS in exercise science, parts fit together. When the adults in the crowd were and a BS in dietetics, he is Scholastic Book Club offered turning away, moaning also a registered dietician. The Heart Explorers, a kid’s Together and separately level book about the history they have been researching of cardiology, it was at the and doing clinical studies top of my order list; I read it regarding low carbohydrate several times. At ten, I spent diets for decades. It is from my Saturday mornings in a this perspective of deep microscopy class called The knowledge, experience, Unseen World, in which, and research that they have among other things, I typed written this book. my own blood. If you want the physiological In short, I might as well have explanation of why you don’t a tattoo across my forehead actually need carbohydrates reading “Health to exercise, this, along with Sciences Geek.” The Art and Science It’s no surprise, then, that of Low Carbohydrate The Art And Science Performance, is your RATINGS of Low Carbohydrate book. (Hint: Look up Cori Living, by Jeff Volek and OVERALL Cycle.) If you want to be Stephen Phinney, is my kind EASE OF READING able to point out to your of book. For those of you MUST READ? doctor why, exactly, your

VALUE who don’t know, Stephen super-low triglycerides mean Phinney is an MD with that your slightly elevated

10 CarbSmart Magazine March 2013 WORTH IT? | books worth reading

LDL number is meaningless, New Atkins For a New who is dead-set against your this is your book. If you You, by Phinney, Volek, and low carbohydrate diet, I want to know where the Dr. Eric Westman, and you’ll wouldn’t bother. Just look for research stands on the causes have all the information you another doctor, will you?) of insulin resistance, this is need to start losing weight The most important thing your book. If you want to and improving your health. I learned from this book is the degree to which understand why studies can But for some of us that’s not show that a diet that derives hyponatremia — low sodium enough. Some of us want levels — can afflict low 50% of calories from fat to know how this works, carbers. Sure enough, extra worsens health, but a diet what the research says. Some salt improves my health and that derives 75% of calories of us want to be able to well-being. For this alone, from fat improves it, this is argue intelligently with our I thank Drs. Phinney and your book. All this and more families, or even our doctors. Volek. But the whole thing is Some of us are just big ol’ brilliant. is clearly explained. health sciences geeks who eat up anything having to do In short, this should be your This, however, is not a book with this subject. If you’re go-to resource for the science for people who don’t want like me, this book is a must. backing low carbohydrate the medical details, or who nutrition. For that matter, if your balk at medical language. If doctor is a little concerned Very highly recommended. all you really want to know is about your low carbohydrate “How do I do this diet, and diet, you might give him or what can I eat?” then this her a copy. It should lay those book is not for you. Read fears to rest. (With a doctor

You know Dana Carpender from her popular cookbooks — all 17 of them, Start Losing Fat Now so far. with Dana’s FAT FAST A pioneer of the low-carb frontier, Dana has been fighting the low-fat COOKBOOK (On Sale Now! HoldTheToast lie since 1996 at . She Click to Order) lives in Indiana with three dogs, a cat, a backyard full of chickens — and, of commenTS? course, That Nice Boy (Join the Discussion Online) She Married, with whom she shares much bacon on a pleasant (Read More Cool Articles Online) dana Sunday morning. carpender

CarbSmart Magazine March 2013 11 WORTH IT? | books worth reading

WHEAT BELLY a companion wheat-free Part two of Wheat Cookbook cookbook titled Wheat Belly Belly Cookbook contains Cookbook—150 Recipes to Lose the a mouth-watering group by William Davis, MD Wheat, Lose the Weight, and Find Your Path Back to Health. of wheat-free recipes for By now, I’m guessing there just about any occasion. In part one of Wheat Belly are very few people who You’ll find a variety of Cookbook, you get brief haven’t heard of the book wheat-free meal ideas under history on grains, as well as Wheat Belly, by Dr. each category: Breakfasts, an explanation of the topics William Davis. It’s been Sandwiches and Salads, of Wheat Belly—wheat #1 on the New York Times Appetizers, Soups and Stews, gliadin, exorphins, lectin, bestseller list, as well as the Main Dishes, Side Dishes, gluten, and Rht genes. But fodder for various news and Sauces and Salad Dressings, don’t fret if you aren’t fluent talk shows, including a recent and The Wheat Belly Bakery. in medical-speak, as Dr. comedy skit from The Colbert From French Toast, to Davis does a pretty good job Report. But living wheat-free Barbecue Bacon Shrimp, this of keeping it mostly lay- takes a little work, which is book has a lot to offer anyone person friendly. why Dr. Davis has written seeking to remove the wheat You’ll also learn about and improve their health. allergens, the side effects of I personally have missed modern wheat consumption, the occasional slice of toast and the benefits of a wheat- or sandwich, so the first free lifestyle. (My husband thing I set out to make was can personally attest to the wheat-free Basic Bread some of these benefits, as recipe in the bakery section he’s experienced remarkable of the book. While more relief from joint pain after dense than regular bread, I removing wheat from his see it being a great, although diet.) A favorite among many smaller, substitute. It reminds will be the section where me much of the taste of whole Dr. Davis explains how to wheat bread, but also has a get your kitchen ready, and slight nutty flavor that I really stocked, for a wheat-free RATINGS liked. It’s also appears to be existence. I’m especially OVERALL a very versatile recipe, as Dr. impressed with the chart that EASE OF READING Davis shares ways to tweak lists replacement ingredients MUST READ? the bread to your needs. for other food sensitivities VALUE (such as almonds, butter, The only drawback to wheat- eggs, etc). free subsitutes is you may find

12 CarbSmart Magazine March 2013 WORTH IT? | books worth reading you’ll need a few ingredients Another of the likable In summation: If you are not found in your average features in this book are going wheat-free, Wheat grocery store. But these are the success stories scattered Belly Cookbook is a great minor inconveniences cookbook to have in your throughout its pages. We all compared to the benefits of collection right next to improved health. love success stories, right? Wheat Belly.

BASIC BREAD Wheat-free, sandwich bread is versatile and adapts to variations to fit personal needs. It’s more dense then a standard whole-grain bread, but has a great, nutty flavor.

Photo by Amy Dungan

Amy Dungan is a low carber, writer and photographer residing in Illinois with her husband and two children. Having written Start Losing Fat Now with Dana’s for a variety of internet publications, she currently serves as Webmaster and Features FAT FAST Editor at CarbSmart.com. She also writes COOKBOOK for Examiner.com and runs the popular (On Sale Now! Click to Order) HealthyLowCarbLiving. In her free time she enjoys embarrassing her kids commenTS? in public, spending time (Join the Discussion Online) with her husband, and contemplating the true (Read More Cool Articles Online) AMY meaning of bacon. DUNGAN

CarbSmart Magazine March 2013 13 Start losing again Convenient eBook Format From Dana Carpender the bestselling author of 500 P a leo Re Av cipes ailable in Online bookst ores Now! Fat Fast COOKBOOK 50 Easy Recipes To Jump Start Weight Loss by Dana Carpender and the CarbSmart Staff

• 50 Delicious Low Carb / High Fat Recipes • Learn the Science Behind the Fat Fast • Get Strategies for Incorporating the Fat Fast Into Your Long-Term Low Carb Diet Plan • Includes a Convenient List of Easy to Find Ingredients & Fat Fast Staples • Jimmy Moore Explains Nutritional Ketosis (What It Is and Why You Need It)

Order Your eBook Today WORTH IT? | movies worth watching

family than friends, and we try to get our families together as often as time allows. I’m telling you this for a couple of reasons. So you’ll understand my relationship with the Naughton family, as a disclaimer to this review. To assure you that Tom, and his family, live the life of healthy whole-food living that they so heavily promote. I’ve seen it first-hand. Now you may be wondering why I’m reviewing Fat Head again. Didn’t I just say I reviewed in 2009? Yes, I did. But recently Tom felt it was time for an updated version — Fat Head, Director’s Cut. So let me give you a brief synopsis, for those who are new to the Fat Head fan club, then I’ll explain what’s changed from the original version.

Comedian Tom Naughton started out with the intention to film a rebuttal to Morgan Spurlock’s documentary Super Size Me. When I first heard about Fat Head, But what he ended up with was so much back in 2009, I was excited to finally see a more. After he started looking into the documentary that didn’t demonize fat, or nutritional science behind our national worship at the altar of whole grains. I wrote dietary recommendations, Tom realized up a short review on my blog, and then something was very wrong — the science started sharing my copies of this DVD with and the recommendations didn’t align. Fat everyone I knew, or recommending they Head quickly morphed into a funny and purchase a copy of their own. Even to this educational combination that teaches you to day I loan out my many copies of Fat Head look critically at the science, understand how to those who are interested in learning more the body/food connection actually works, about taking control of their health. In my and to think for yourself with this snazzy opinion, it’s a must-see. little thing called a functioning brain. Since that time I’ve become fast friends He reminds us that we aren’t stupid, despite with the film’s creators, Tom and Charevea what certain organizations would like us to Naughton. Actually, they are more like believe, and we can make smart decisions

CarbSmart Magazine March 2013 15 WORTH IT? | movies worth watching all by our little ole’ selves. Imagine that! Tom is just getting started. You’ll learn America, cancel the babysitter — turns how the lipid hypothesis came to be the out you are actually old enough to watch holy grail in which all our nutritional yourselves after all. recommendations were based. You’ll see interviews with leading experts, doctors, and Tom starts out by discussing Spurlock’s scientists who understand obesity, diabetes, McDonalds experiment. I think one of and heart disease. If you are starting to nod my favorite scenes from Fat Head is when off just thinking of it, don’t despair. Tom Tom stands outside of various fast food has done such a great job putting all this restaurants, waiting to be hauled in by his together, that it’s anything but boring. The ears while they force feed him. As you can use of animation (reminds me much of the

guess, it didn’t happen. Which backs up Monty Python stuff) gives some great visuals his theory that no one makes us eat fast to help you really get the message. My kids food. Then he begins his own experiment, even get it, and they were 10 and 12 the first complete with a beginning check-up, where time they saw Fat Head. And then there is he’ll eat nothing but fast food for 30 days, the guy from CSPI, and the lady with the just as Spurlock did. The difference? Tom pointy, uh… well, you’ll just have to see for will use his functioning brain when making yourself. It’s hilarious! his food choices. And no, he doesn’t just eat salads and fat-free condiments. In fact, Towards the end you’ll learn what happened he pretty much does the opposite. (Unlike with Tom’s 30 day experiment (cut short Spurlock, he’s more than willing to share his to 28 days because his doctor had to leave food logs.) town). Let’s just say most people will be very surprised at the results. Tom dissects what little info Spurlock does share about his menus, as well as other The bonus features on Fat Head are also nonsensical parts of Super Size me that just fantastic. You get some behind the scenes didn’t pass the baloney meter. But don’t footage of interviews with Drs. Mike and worry, as I mentioned before, this isn’t just Mary Dan Eades, Sally Fallon, Dr. Al Sears, about Spurlock and his gluttony experiment. Dr. Eric Oliver, and Jacob Sullivan.

16 CarbSmart Magazine March 2013 WORTH IT? | movies worth watching

So let’s talk about what’s new in this latest health has changed, and how his viewers version of the DVD. Depending on which have also made some amazing changes for version you purchased, the first run of Fat the better. He also shares some recent studies Head was only the material I discussed and how the media is starting to take notice, above. Some time later Tom started selling as well as an interview new to the DVD — the DVD with another bonus feature – his Dr. William Davis (Wheat Belly). speech Big Fat Fiasco, which he gave at his As before, I give this DVD two thumbs up, local library near his home in Tennessee. 5 full stars, and a truckload of appreciation. (You can also purchase this speech separately Tom is making a difference with his film, from his website). This newest version, the and I’m happy to share the news. Director’s Cut, contains all of the above. He did cut a few short clips to make room Disclosure: I received a free copy of this DVD as a gift. for some newer information, but nothing It in no way affected my review, which is my honest opinion. you’ll really miss too much. It’s mostly There may be affiliate links within this article that yield a small where he talks about kids and exercise, and commission for CarbSmart.com. the snippet about Spurlock being addicted to McDonalds. Tom did add is his 3 year Interested in getting a free copy of the new Fat follow-up: What’s he’s been doing since the Head DVD? Check out this great giveaway on our website, CarbSmart.com! first release of the VD D, how his diet and

CarbSmart Magazine March 2013 17 Low Carbalicious so good you’ll want to eat them straight from the bag

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NevadaManna.com DISH dana’s Kitchen (Cooking with Bestselling Author Dana Carpender)

EGGS, EGGS, EplusGG some ham...S! by Dana Carpender

CarbSmart Magazine March 2013 19 DISH | DANA’S KITCHEN

ith thirty started laying — on sale chickens as cheap as fifty cents a in the dozen. backyard, I can state That’s a lot of nutrition for Green Eggs and Wwith some authority very little money, so stock up. Ham that eggs are symbolic I’ve kept eggs in the fridge for of spring in general more than a month without Ham, Cheddar and and Easter in particular problems. They won’t be great Broccoli Quiche because that’s when the for frying or poaching at that hens start laying again! If point, but they’ll be fine for Smoked Salmon you have the refrigerator quiche, casseroles, or hard- and Asparagus space, stock up on eggs boiling. Frittata while they’re cheap. In Many of you will have leftover particular, I sometimes ham long about the end of the see “medium” — the small month, as well. So we thought ones laid by the young we’d give you some ways to use pullets who have just up the eggs and ham, both.

20 CarbSmart Magazine March 2013 DISH | DANA’S KITCHEN

Green Eggs and Ham Preparation Time — 20 Minutes total Time — 70-80 Minutes Great for breakfast or a simple supper. Warms up beautifully in the microwave, too. 1/2 medium onion, diced 6. Okay, time to assemble: Stir the drained 8 ounces sliced mushrooms spinach and the ham into the onion/ mushroom mixture, then spoon it all into the 2 tablespoons ham fat or bacon grease, prepared pan. Spread in an even layer. or other fat for sautéing 7. Pour the egg mixture into the pan, and mess 10 ounces frozen chopped spinach, it around with a spoon just enough to make thawed sure that the eggs are seeping all the way 8 ounces cooked ham through the vegetable/ham mixture. 6 eggs 8. Bake for 50-60 minutes, until set. Cut in 1 cup creamed cottage cheese squares to serve. 2 teaspoons spicy brown mustard, Serves 6 — 1 piece per serving Per Serving - 237 Calories; 15g Fat (55.8% calories from or to taste fat); 19g Protein; 7g Carbohydrate; 2g Dietary Fiber; 2 teaspoons prepared horseradish, 5g Net Carbohydrate or to taste 1/2 teaspoon salt (or more or less, depending on how salty your ham is.) 1/2 teaspoon pepper

1. Preheat oven to 325°F. Coat an 8x8-inch baking dish with non-stick cooking spray. 2. In a big, heavy skillet over medium heat, start sautéing the onion and mushrooms. Use the edge of your spatula to break the mushrooms up into smaller bits. (This assumes that you bought your mushrooms sliced. If you bought them whole, might as well just coarse-chop them to begin with.) 3. In the meanwhile, dump the spinach into a strainer in the sink, and press all the excess water out of it. 4. Chop your ham into medium-fine bits, maybe about 1/4 inch. 5. Crack the eggs into a mixing bowl. Add the cottage cheese, mustard, horseradish, salt, and pepper. Whisk it up.

CarbSmart Magazine March 2013 21 DISH | DANA’S KITCHEN

HAM, CHEDDAR AND BROCCOLI QUICHE Preparation Time — 15 Minute Total Time — 60-65 Minutes Just add a salad for a great family supper. Should you have someone in the family who is sure that quiche is foofy, girly food, call this “Ham, Cheese and Egg Pie.” 1 Quiche Crust (recipe follows) else. Pour into the pie shell — it should just 8 ounces cheddar cheese, shredded all fit. 5. Bake for 45 to 55 minutes, or until puffed 1 1/2 cups frozen broccoli “cuts” thawed and golden. Serve hot or room temperature, 8 ounces cooked ham up to you. 5 eggs Serves 8—1 wedge per serving Per Serving - 528 Calories; 45g Fat (74.9% calories from fat); 1 cup heavy cream 24g Protein; 10g Carbohydrate; 4g Dietary Fiber; 6g Net Carbohydrate 1/2 teaspoon salt (or more or less, depending on your taste and the saltiness of your ham) 1/4 teaspoon pepper 2 teaspoons prepared horseradish 2 teaspoons dry mustard grape tomatoes (optional)

1. Have your Quiche crust pre-baked and ready to go. Preheat the oven to 350°F. 2. Put the cheese in the crust first. It will melt when you bake your quiche, sealing out moisture, keeping your crust crisp. 3. Add the broccoli and chopped ham — I like to chop my ham in the food processor, so the bits are about 1/4 inch, but you can cube it if you prefer. As for broccoli, I like to use the frozen broccoli labeled “cuts”— it’s not as fine as “chopped” broccoli. (You can use fresh broccoli if you insist, but there’s no advantage here. If you do, peel the stems, cut them in bits about 1 1/2 inches or so, and steam it until it’s about half-done before putting it in the quiche. Sounds like a lot of work to me.) 4. In a mixing bowl, whisk together everything

22 CarbSmart Magazine March 2013 DISH | DANA’S KITCHEN

Quiche Crust Preparation Time —10 Minutes Total Time — 30 Minutes How could you possibly miss the usual crust made with flavorless white flour? 1 1/2 cups shelled almonds it — and pulse to cut it in. Then, with the processor running, drizzle in the water. When 1/2 cup grated Parmesan cheese a dough ball forms (it’ll take only seconds) 1/2 teaspoon salt turn off the processor. 2 tablespoons coconut oil 4. Turn the dough out into the prepared pie 2 tablespoons water plate and press it into place — evenly across the bottom and all the way up the sides. It’s 1. Preheat oven to 350°F. Coat a 10-inch pie worth your time to work to get it nice plate with non-stick cooking spray, or grease and uniform. it well with coconut oil or butter. 5. Bake for 20 minutes, then let it cool while 2. With the S-blade in place, put the almonds, you prepare your quiche filling. Parmesan and salt in the food processor. Yields 1 10-inch Quiche Crust (Crust totals included in Run until everything is about the texture of Quiche nutrtional information) corn meal. Entire Crust - 1672 Calories; 150g Fat (76.5% calories from fat); 59g Protein; 45g Carbohydrate; 23g Dietary Fiber; 3. Add the coconut oil — no need to melt 22 g Net Carbohydrate

CarbSmart Magazine March 2013 23 DISH | DANA’S KITCHEN

Smoked Salmon and Asparagus Frittata Preparation Time — 15 Minutes Total Time — 30 Minutes Tired of ham or just don’t have any? This is wonderful. Don’t skip the cream cheese topping; it really adds to the experience. 2 tablespoons minced shallot 6. Add the eggs, Parmesan, sour cream, salt, and 1 pound asparagus pepper to the salmon, and whisk it all up. 7. Add the scallions to the skillet and stir them 2 tablespoons extra virgin olive oil into the asparagus/shallot mixture. Turn 4 ounces smoked salmon the burner to medium-low. Pour in the egg 1 bunch scallions mixture, and stir the whole thing just enough that everything is evenly mixed. Cover the 8 eggs skillet, and set the timer for 10 minutes. 1/2 cup grated Parmesan cheese 8. In the meanwhile, preheat your broiler. 1/4 cup sour cream 9. When ten minutes is up, your frittata should 1/2 teaspoon salt mostly be set, with some un-cooked egg mixture on top. Slide it under the broiler — 1 teaspoon pepper about 6-inches away is good — and let it broil 6 tablespoons whipped cream cheese for 5 minutes, or until the top is set. Cut in wedges and serve with a tablespoon of cream 1. Mince your shallot. Snap the ends off your cheese on each piece. asparagus where they want to break naturally, then lay the spears on your cutting board and Serves 6—1 wedge per serving Per Serving - 249 Calories; 19g Fat (67.9% calories from fat); cut them into 1-inch lengths. 15g Protein; 5g Carbohydrate; 1g Dietary Fiber; 2. Coat your big, heavy, oven-proof 4g Net Carbohydrate skillet — cast iron is ideal — with nonstick cooking spray, and put it over medium heat. Add the olive oil, and start sautéing the shallot and asparagus. 3. While that’s happening, slice your scallions, including the crisp part of the green shoot. Go stir your shallot and asparagus. 4. Peel the skin off your smoked salmon, then flake the rest. Put it in a mixing bowl. 5. Somewhere in here, your shallot will have softened and your asparagus turned brilliant green. Don’t overcook them! Better to turn the heat off, then turn it back on in a minute or two, than to have mushy asparagus.

24 CarbSmart Magazine March 2013 DISH | DANA’S KITCHEN

CarbSmart Magazine March 2013 25 26 March CarbSmart Magazine 2013 (s SH DI ea s o n al r eci p es featur fr e sh i ng f r

esh & r & Seasonal eady i ng r edie nt s)

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Passover DISH | fresh & seasonal

arbo Gold and I have been cyberpals since my self-published-author days, back around the turn of the millennium, so when BI thought of Passover recipes, I thought of Barbo.

Please note that though Barbo is a terrific cook, and an all-around-swell person, she is not Orthodox, and does not keep Kosher. Since my Jewish friends run from strictly observant to not-at-all observant where the dietary laws are concerned, I figured I’d let you all decide what your own parameters are.

And please note: You do not have to be Jewish to enjoy Aunt Sadie’s Brisket! A great recipe is a great recipe.

Double tap to return to type layer Passover

CarbSmart Magazine March 2013 27 DISH | fresh & seasonal

aunt sadie’s brisket Aunt Sadie’s Preparation Time—10 Minutes Total Time—3 Hours, 10 Minutes Brisket This is our main dish for Seder. Been making this since Aunt Sadie taught me over 60 years ago. 1 beef brisket, 5-6 pounds 4 large onions, sliced fairly thin 12 whole allspice berries (DO NOT use powdered allspice!) 1 teaspoon salt 1/2 teaspoon pepper 1 teaspoon garlic powder 1 tablespoon Hungarian paprika

1. Preheat oven to 350°F. 2. Remove any excess fat from brisket, but leave a little on top. Place one half of the onions and 6 allspice on bottom of a roasting pan—use a good roasting pan with a lid that fits well or cover it with heavy-duty aluminum foil. Spray pan and inside of lid with Pam. Season the brisket on both sides with salt, pepper, garlic powder and lots of Hungarian paprika. Place on top of the onions in the pan, and layer the rest of the onions on top, along with the remaining 6 allspice. 3. Add about 1 cup water. Cover, and place in 325°F oven. It’s going to cook about three hours. Double 4. tap to Afterret oneurn hourto check to see if more water is needed. The house will smell wonderful. Keep checking every so often to see if water is

28 CarbSmart Magazine March 2013 DISH | fresh & seasonal

needed, and add as required. 6. When the brisket is cool, slice it very thin 5. When brisket is fork-tender remove and let across the grain. Lay slices in a baking get cold. Strain the juices to remove the whole pan and layer like this: gravy on bottom, allspice; discard. Then place everything into a then slices of brisket, gravy and slices until Vita Mix or blender and whirl until you have you have used it all up. Cover tightly and thick natural gravy. Yummmmm! Thin with refrigerate over night. Warm in oven before beef broth if you feel it needs it. serving. NOTE: Barbo says the onions make the gravy, so don’t be miserly. If you can’t get really big onions, use one or two extra of the average-sized ones. Approximately 8 servings (5-6 pound brisket) Per serving - 757 Calories; 61g Fat (72.6% calories from fat); 40g Protein; 12g Carbohydrate; 3g Dietary Fiber; 9g Net Carbohydrate

Coconut Sour Cream by Dana CarpendeR Hands On Time — 10 Minutes 14 ounce can unsweetened coconut milk 1 tablespoon purchased coconut yogurt (heaping)

1. Refrigerate your coconut milk for at least a few days — you want all of the cream to rise to the top and separate from the watery part. 2. Spoon the thick, creamy part off of your coconut milk, and put it in a snap-top container. Add coconut yogurt. Blend thoroughly. Cover the container. 3. Time to incubate your sour cream. This calls for a steady, warm temperature. I use an old electric heating pad set on low, and tuck in down into a mixing bowl to hold the pad up around the container. If you have floor heat registers — and the furnace is on — you can put the container on a heating duct and turn a mixing bowl upside down over it to hold in the heat. Or you can, of course, use a yogurt maker. However you do it, keep your mixture warm-but-not-hot for a good 12 hours. DANA’S NOTE: My coconut sour cream was uninspiring at first — kind of gray, and not as thick as I’d hoped. But after refrigerating overnight, it was gorgeous. There was a thin layer of hardened coconut oil on top; you can stir that in, or simply spoon it off, whichever you prefer. Approximately 8 servings—2 Tablespoons each Per serving - 97 Calories; 10g Fat (91.1% calories from fat); 1g Protein; 1g Carbohydrate; 0g Dietary Fiber; 1g Net Carbohydrate DISH | fresh & seasonal barbo’s original “noodle kugel” Preparation Time—30 Minutes Total Time—85 Minutes CarbSmart staffer Marcy Guyer, who keeps Kosher, points out that because this recipe contains dairy, it cannot be eaten at a meat meal — like brisket. To make this recipe pareve (neutral), substitute margarine for the butter, and make coconut sour cream. (Click on pop-up for Dana’s Passover Coconut Sour Cream) Marcy also noted this recipe is a terrific “blank slate” that can be modified to your seasoning preferences with the addition of your favorite herbs. 1 large spaghetti squash 1/4 cup butter 3/4 pint sour cream 6 eggs, beaten salt and pepper to taste 1/2 cup crispy fried onions for the top (optional)

1. Preheat oven to 350˚F. 2. Have produce man cut the squash in half length ways for you. Remove the seeds, and place cut side down in a glass baking dish. Add about 1/3 cup water, and cover the dish with plastic wrap. Pierce the plastic wrap in a few places. Cook on high for about 15 minutes or until squash is well cooked. 3. Scrape out all of the squash threads into a large bowl. Cool for 10 minutes. Beat eggs and add all ingredients to squash. Transfer to prepared baking dish. Bake uncovered for 45 minutes or until mixture is set and firm and golden brown. Remove from oven and sprinkle with crispy onions. 4. Let it set up for 5‑10 minutes then cut into small squares. Pass the sour cream.

NOTE: I used the canned fried onions with delicious results. They have some carbs, but I used only a little sprinkled on top after baking. Approximately 8 servings - 1 square per serving Per serving — 245 Calories; 21g Fat (75.9% calories from fat); 6g Protein; 9g Carbohydrate; trace Dietary Fiber; 9g Net Carbohydrate.

30 CarbSmart Magazine March 2013 DISH | fresh & seasonal Barbo’s Original “Noodle Kugel”

CarbSmart Magazine March 2013 31 DISH | fresh & seasonal Low carB Low Carb Charoset Preparation Time — 15 Minutes Charoset Total Time — 15 Minutes Charoset is a mandatory, traditional part of the seder meal, representing the mortar the Hebrews used to set bricks during their captivity in Egypt. It is impossible for me to make the classic charoset without using some apple. Here’s what I do... 1 large apple peeled, halved 1 large or two small chayote squash (known as a merliton in the South), peeled, seeded and cut into halves or quartered 1 cup toasted pecans 1/2 cup reduced sugar grape juice 1 dash of salt 1/2 teaspoon Cinnamon Sugar substitute of choice

1. Put everything in your food processor with the S-blade in place. Pulse until it is chopped the size you prefer — medium to medium-fine. Taste. Transfer to your serving bowl and chill well. Before serving, add a little more grape juice if you feel it needs it. 2. This makes a modest batch, maybe three cups, depending on the size of your apple and chayote.

NOTE: Welch’s makes a Light Concord Grape Juice. It has 12 grams of carbohydrate per cup, so that 1/4 cup will add 3 grams. (Dana’s Note: Again, from Marcy — while it is common for charoset recipes to call for sweet wine, Marcy uses dry, then sweetens to taste. She uses honey — not low carb, but then this is a once- per-year dish. You could use sugar-free artificial honey, or the sweetener of your choice. Be aware that many artificial sweeteners contain maltodextrin, and therefore are not Kosher for Passover. Liquid sucralose, however, is grain-free and should be okay, as should stevia.)

Approximately 8 servings Per serving - 109 Calories; 9g Fat (70% calories from fat); 1g Protein; 8g Carbohydrate; 2g Dietary Fiber; 6g Net Carbohydrate

32 CarbSmart Magazine March 2013 DISH budget Low Carb Cooking (feeding 4 for under $10 is easy for saavy home economists)

Easy Beef Stroganoff Oven Fried Catfish $8.51 for 4 | $2.13 per serving | 8g net carbs per serving $6.23 for 4 | $1.56 per serving | 1.25g net carbs per serving Creamy ground beef, onions, red bell pepper and mushrooms in a rich sour Crispy crust and moist flaky, mild fish give a down-home Southern feel for cream and white wine gravy. Finished with Buttery Cabbage Noodles is a very little effort. For meatless Fridays, simply omit pork rind crumbs & add comforting meal on cold windy days. extra Parmesan, or get creative and add Parmesan & unsweetened coconut.

arch comes in like a lion bringing blustery winds and great feasts. Stay warm and toasty by the fire, Mobserve meatless Fridays for those inclined and celebrate St. Patrick’s Day on a budget, while remaining faithful to your low carb roots.

Un-Corned Beef Pot Roast & Pan-Browned Winter Vegetables $7.96 for 4 | $1.99 per serving | 13g net carbs per serving Tender pot roast with a hint of corned beef. But wait! It isn’t corned. Golden brown root veggies and cabbage complete the whole St. Patrick’s Day experience.

stress-free low carb cooks happy low carb kitchens

CarbSmart Magazine March 2013 33 DISH | budget low carb cooking

Easy Beef Stroganoff Preparation Time 20 Minutes . Total Time 50 Minutes You can have this satisfying comfort meal on the table in 50 minutes from start to finish. Although ground beef isn’t a traditional cut of beef for stroganoff, the ground chuck is not only budget friendly but cook-friendly—no fancy knife-skills required. 1 pound 80/20 ground chuck 3. Add beef back to pan. Add chicken stock. 2 cloves garlic, slivered Cover and simmer thirty minutes. 4. Remove beef mixture from heat. Add 1 cup 1/2 teaspoon thyme, dried, divided sour cream. If mixture is too runny and 1/4 teaspoon red pepper flakes thin, thicken with glucomannan powder, or 3/4 teaspoon Kosher salt, divided your favorite thickening agent. 3/4 teaspoon black pepper, divided SUSIET’s NOTES: 1 tablespoon Worcestershire sauce This dish is one of my very favorite Comfort 1/8 cup dry vermouth, Food Classics. It makes a quick and easy or dry white wine weeknight meal that’s warm and filling. You can even make the meat base up and keep it 1/4 cup onion, chopped in the freezer, then make the sauce just before 1/4 cup red bell pepper, serving (sour cream doesn’t freeze well.) seeded and chopped Who needs Hamburger Helper with this recipe? 3/4 pound mushrooms, sliced thinly Hard to believe it’s low carb and healthy, too. 2 cups chicken broth 4 Servings - About 1 1/2 cups each 1 cup sour cream Per Serving (Totals do not include Cabbage Noodles) 473 Calories; 36g Fat (69.1% calories from fat); 26g 1 teaspoon glucomannan powder, Protein; 11.5g Carbohydrate; 2.75g Dietary Fiber; 106mg or xanthan gum Cholesterol; 883mg Sodium; 8.75g Net Carbohydrates 1 recipe Buttery Cabbage Noodles (recipe follows)

1. In large skilled crumble ground chuck and add half the spices, reserving the remaining half to add to the veggies. Sauté until meat is beginning to brown. Add Worcestershire sauce and dry vermouth (or dry white wine). Cook until meat is brown. Remove meat from pan and reserve. 2. Add onions, red bell pepper and mushrooms to the pan used to cook beef. Sauté until beginning to turn tender — about 5 minutes.

34 CarbSmart Magazine March 2013 DISH | budget low carb cooking

OVEN FRIED CATFISH Preparation Time 30 Minutes . Total Time 60 Minutes Move over Luby’s, there’s a new sheriff in town. It’s oven fried. It’s not greasy. And tastes great. Just like fried catfish should taste. Omit the pork rind crumbs and add extra Parmesan for those meatless Fridays. 1 1/4 pounds catfish fillet the middle with your finger. Cooking time will be shorter with thinner fish. If using 1/3 cup egg whites, about 3 egg whites, separated sole or thin filets like flounder or tilapia, consider raising the oven temperature to 1 cup pork rind crumbs 450° and cooking them a shorter amount 1/2 cup Parmesan cheese, grated of time. 1 teaspoon granulated garlic SUSIET’s NOTEs 1 teaspoon black pepper I love this recipe. Having made it for years with 1/2 teaspoon Kosher salt mayo as the base for dredging, it was one of the first recipes that reassured me I could still have 1 tablespoon parsley, freeze-dried comfort food without giving up everything in 8 spritzes olive oil spray my new low carb life. It was so close to Mom’s recipe simply by subbing the pork rinds and 1. Preheat oven to 425°F. Wash and dry fish Parmesan for the bread crumbs, it made me filet and check for bones. Cut filet on the happy, and satisfied the craving for Luby’s diagonal into 3 equal pieces roughly the Fried Haddock. same thickness to ensure even cooking. 4 Servings - 5 oz. each The thicker the fish, the longer it takes Per Serving - 260 Calories; 12g Fat (42.7% calories from to cook. Season with 1/2 of the amount of fat); 34g Protein; 1.5g Carbohydrate; .25g Dietary Fiber; garlic, parsley flakes and pepper and set 103mg Cholesterol; 957mg Sodium; aside. 1.25g Net Carbohydrate 2. Combine remaining spices with pork rind crumbs and parmesan cheese (the kind that comes in the green can works just fine). 3. Beat egg whites until loose and frothy. Dredge each piece of fish in egg white and coat with crumb mixture. Place on foil lined cookie sheet. Finish breading all the fish. Spray both sides of filets with a squirt of olive oil spray. 4. Bake at 425°F for 20-25 minutes. Crust should be golden and crispy and fish should “give” or separate when pressed in

CarbSmart Magazine March 2013 35 DISH | budget low carb cooking un-corned beef pot roast with pan-roasted winter veg Preparation Time 15 Minutes . Total Time 6 Hours A quick method for making un-cured beef with the flavors of corned beef. This recipe works with almost any cut of beef. The recipe actually serves 4 with leftovers. For Un-Corned Beef 3. Place meat in a large zip-lock bag. Squeeze 2 1/2 pounds chuck roast out as much air as you can. Place plastic bag in a pan to catch any drippings if the bag 1 tablespoon mustard seed leaks. Park it in the ice box for a few hours 2 tablespoons pickling spice or up to 24 hours to marinate. 4 whole cloves 4. Preheat oven to 225°F. Remove meat from bag. Discard any liquid that accumulated 1 tablespoon red pepper flakes while it marinated. Place meat on a bed 2 tablespoons Kosher salt of sliced onion or on top of a bag of boiler 1 tablespoon black peppercorns onions. Add water and seal tightly with aluminum foil. Bake at 225° for 5-6 hours 1/8 cup Dijon mustard or until meat is tender. 4 cloves garlic, peeled and crushed 5. 30 minutes before removing from oven, 1/4 teaspoon dried thyme remove 1 cup of braising liquid from pan. 2 bay leaves, crumbled Place in bottom of medium saucepan and add a steamer basket. Layer rutabagas in the 2 cups water bottom layer and top with turnips. Place the 1 large onion cabbage on top and cover with lid. Steam veggies for 15-20 minutes or until fork For Pan Browned Winter Vegetables tender. Remove from heat. Reserve steaming 3/4 pounds cabbage, quartered liquid and reserve veggies until meat is done 2 small turnips, quartered and you’re ready to serve. You will brown the veggies in beef fat before servings. 1/3 pound rutabaga, quartered 6. Prior to serving, skim 2 tablespoons of beef 2 tablespoons beef fat, skimmed fat from meat pan. Place in large non-stick from roast skillet over high heat. Heat fat and add veggies. Allow veggies to brown on each 1. Coat both sides of brisket in mustard. side. Remove from pan. Measure out spices and mix together in a small bowl. 7. Reserve onion and garlic cloves and serve with beef. Strain beef drippings from 2. Liberally coat both sides of the brisket Un-Corned Beef pan and from the liquid with spice mixture and rub into the meat, used to steam the veggies. Serve 1 or 2 making sure it adheres. Top with dried tablespoons of pan juices over beef per thyme of 4-5 sprigs of fresh thyme. Bruise person. the thyme by gently hitting with a heavy spatula.

36 CarbSmart Magazine March 2013 DISH | budget low carb cooking

SUSIET’s NOTEs Use the cut of beef that’s on sale! I used chuck pot roast on sale for $1.88/lb to make this recipe. I’ve used brisket, chuck arm roast, sirloin, sirloin cap, eye of round, and bottom round with equal success. Also, you can cook Un-Corned Beef up to two days ahead and refrigerate. Retain the liquid and re-warm the meat in its own liquid on serving day. Making it a day ahead is great because the flavors develop. 4 Servings - 6 oz of pot roast and 1/4 of the veggies each Per Serving: 626 Calories; 44g Fat (62.1% calories from fat); 40g Protein; 20g Carbohydrate; 7g Dietary Fiber; 137mg Cholesterol; 2516mg Sodium; 13g Net Carbsohydrate.

CarbSmart Magazine March 2013 37 DISH | budget low carb cooking buttery cabbage noodles Preparation Time 15 Minutes . Total Time 30 Minutes This quick and easy side dish makes a great replacement for high carb noodles.They’re a great SDS (sauce delivery system) for a fraction of the carb budget.

1 pound cabbage, about half a SUSIET’s NOTEs medium head This is such an easy dish to prepare. The hardest 1/2 cup water part is cutting the cabbage into slices! Be sure 2 tablespoons butter, unsalted to use a sharp knife. I take the end off of the 1/2 teaspoon Kosher salt cabbage (the first slice) and julienne the end by cutting it into 1/4 - ½ inch thick strips. That way 1/4 teaspoon black pepper you already have shorter noodles to go into the pot with the other slices. 1. Wash cabbage and cut into 1/4 - ½ inch thick slices. Try to make complete slices so the For a touch of heat, feel free to throw on a few cabbage slice is intact and is flat and even. dashes of pickled pepper vinegar, sambal oelek or Rooster Sauce. 2. In a large non-stick skillet bring a 1 cup of water to a boil. Place cabbage slices into 4 Servings - About 1/2 cup each pan. Cover and reduce heat to medium. Per Serving (Totals do not include Easy Beef Stroganoff) 130 Calories; 12g Fat (76.8% calories from fat); 2g Cook covered for 3 minutes. Protein; 6.25g Carbohydrate; 2.75g Dietary Fiber; 31mg 3. After 3 minutes, remove lid and return Cholesterol; 258mg Sodium; 3.5g Net Carbohydrates. heat to high. Stir cabbage and as it cooks, separate the slices into individual cabbage “noodles”. Don’t get impatient and break the slices up. Allow the steam to do the work for you. 4. Add butter, salt and pepper. Allow the water to evaporate with cooking. If pan becomes dry and cabbage starts to stick, add water back to the pan about 1/8 cup at a time. Allow it to evaporate before adding water. (I call this sautéing with water.) If you must, add more butter. Fear not the fat! 5. After about 10 minutes, noodles will be al dente. Remove from heat and serve piping hot. You should not have to drain the cabbage since most of the cooking water evaporated leaving the butter to evenly coat each cabbage noodle.

38 CarbSmart Magazine March 2013 DISH | budget low carb cooking swiss chard with oven roasted grape tomatoes Preparation Time 30 Minutes . Total Time 60 Minutes A versatile Tuscan-style side-dish for breakfast, lunch or dinner. Great with many proteins including fish and shellfish. 1 tablespoon olive oil, divided 4. Heat sauté pan with remaining olive oil and 1/2 cup grape tomatoes, halved garlic over medium heat. Stir for 1 minute over medium heat to flavor oil and pan. 1 1/2 pounds Swiss chard, washed and Add Swiss Chard stems and pieces. Cook patted dry 2 minutes. Add pine nuts and sun dried 1 tablespoon pine nut, toasted tomatoes. Season with Kosher salt and black 2 cloves garlic pepper. Sometimes I add in red pepper flakes but that’s optional! Serve immediately. 1/4 teaspoon kosher salt 1/4 teaspoon black peppe SUSIET’s NOTEs 1/8 teaspoon red pepper flakes Swiss Chard is a truly versatile green. You can flavor it so many ways. This is a basic Tuscan- (optional) style recipe and works great as a dinner, or a 1. Preheat oven to 450°F. Toss halved grape breakfast green, believe it or not! I love to make tomatoes in 1 tablespoon of olive oil. Place Swiss Chard with Roasted Grape Tomatoes and on non-stick foil or parchment lined baking Pine Nuts in the morning and serve it under a sheet. Roast 15-20 minutes or until grape poached or soft boiled egg with a smidge of goat tomatoes are golden brown. During the last cheese. *drool* 5 minutes of roasting, add pine nuts. Toast Swiss Chard is a great way to start your day with pine nuts with tomatoes. Remove from oven a power packed portions of calcium, Vitamin and reserve. C, Vitamin K1, B Vitamins, magnesium, 2. Wash and chop Swiss chard. Keep the stems potassium, selenium and zinc. and chop them too, they’re a great source It’s so low calorie, go ahead and eat a couple of of fiber and nutrients. Separate the stems servings if you feel like it. Heck, eat the whole from the leaves. They will need to cook a tad pan if you want. Filler like this is an easy way longer. to boost nutrition, contain your calories and 3. Bring large pan of water to a boil and drop keep carbohydrates low while making your in a little kosher salt. Once boiling, add tummikens happy. Swiss chard stems. Blanch 30 seconds before 4 Servings - 1/2 cup each adding the Swiss Chard chopped leaves. Per Serving: 85 Calories; 5g Fat (44.6% calories from Cook an additional minute. Remove Swiss fat); 4g Protein; 9g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 481mg Sodium; 5g Net Carbohydrate Chard with slotted spoon and drain well. Blot dry with a clean dish towel.

CarbSmart Magazine March 2013 39 DISH | budget low carb cooking

HEALTHY TARTAR SAUCE Preparatio$1.16n Time 5 Minutes . Total Time 5 Minutes Quick and easy tartar sauce for all your seafood needs. Best of all, there are no hidden, $0.29 nasty ingredientsper serving in the recipe. 1/4 cup Greek yogurt 1/4 cup mayonnaise, homemade if possible, may substitute Hellman’s or Duke’s Mayonnaise 2 tablespoons capers, drained and chopped 1 tablespoon onion, minced 1 teaspoon Vlassic dill relish 1 tablespoon lemon juice, freshly squeezed 1/8 teaspoon granulated garlic mayonnaise in this recipe in order to reduce soy 1/8 teaspoon Kosher salt consumption and to keep polyunsaturated fatty 1/8 teaspoon black pepper acid intake from vegetable oils, low. It works great and reduced the calories. I didn’t even miss my 1. Combine all ingredients and stir well. beloved Hellman’s mayo! Very easy to make. Refrigerate until ready to serve. Can be made 4 Servings - 2 tablespoons each up to 2 days ahead. Per Serving - 126 Calories; 14g Fat (92.3% calories from fat); 1g Protein; 1.5g Carbohydrate; .2g Dietary Fiber; SUSIET’s NOTEs 10mg Cholesterol; 209mg Sodium; 1.3g Net Carbohydrate I use a 1/4 cup of Greek yogurt to replace half the

“White knuckle dieting only gets you about as far as the scene of the crash.” So says Susie T. Gibbs, author of Fluffy Chix Cook, an irreverent food and recipe blog out of Texas churning out tall tales and low carb vittles. commenTS Having lost 86 pounds, she’s a DFSW (Delicate Flower of (Join the Discussion Online)? Southern Womanhood) with steely determination who wants to help you live a healthy, low carb life while enjoying all the comfort foods you’ve come (Read More Cool Articles Online) to know and love. No willpower necessary. Please join Susie and go from fluffy to fit one low carb meal at a time while you wrangle a tangle SUSIE T. GIBBS of bacon and skin chiles like a champ.

40 CarbSmart Magazine March 2013 10 BEST... FAT FAST FOODS

We’ve put together the Top 10 healthiest, go-to foods for fat fasting. Hope it helps — enjoy!

OCONUT OIL 2 tablespoons coconut oil provide 235 calories, 100% from fat. More than any Cother fat, coconut oil stimulates ketosis, making it very useful for Fat Fasting. Use it to sauté vegetables, or put a cup of hot coffee through the blender with a tablespoon of coconut oil and 1/4 cup full-fat coconut milk for a cup of coffee that’ll hit that ketosis sweet-spot and help keep you there all day.

ACADAMIA NUTS 1 ounce macadamia nuts — a scant quarter-cup — provides 199 calories, M88 percent from fat. I suppose you could do something creative with macadamia nuts, but I usually just stuff them in my face. REAM CHEESE 2 ounces of cream cheese provide 198 calories, 88% from fat. You can Ceat it plain, of course, but how about mixing that cream cheese with some French Vanilla liquid stevia extract for a quick-and-easy cheesecake-like treat? You can also melt cream cheese over shirataki noodles, or melt it into broth for a cream soup.

VOCADO 1/2 avocado provides 162 calories, 79% from fat. You’ll notice that’s a little Alow—so drizzle a teaspoon of olive oil over your avocado, add a squeeze of lime juice and a sprinkle of salt and pepper, and you’ve got one of my favorite super-easy salads. 202 calories, 83% fat. Go with the little black avocados, by the way—the big green ones are lower in fat.

LIVES 30 large olives marinated in 11/2 teaspoons olive oil will have O211 calories, 84% from fat. 8 g carbohydrate, 4 g fiber, for 4 g usable carb. You could buy olives already packed in olive oil, you know! Olives are so intensely flavorful that they’re very satisfying. Eat alone for a Fat Fast feeding, or add to a salad along with other high-fat ingredients.

ALNUTS 1 ounce walnuts provides 172 calories, 78% from fat, so, again, Wadding a little butter or oil is a great idea. I like walnuts roasted in olive oil with a touch of ground rosemary and a sprinkle of sea salt. EAVY CREAM 1/4 cup heavy cream provides 205 calories, 95% from fat. If you’re a Hcoffee drinker, a cup of coffee with heavy cream — and, if you like, some flavored stevia extract or sugar-free syrup — makes a quick, easy take-along breakfast.

UTTER 2 tablespoons butter provide 203 calories, 100% of them from fat. Butter transforms Bvery low carb vegetables int o great Fat Fast meals. Shirataki noodles with butter and a little Parmesan cheese are perfectly delish. You can also use butter to boost the fat percentage – and flavor – of a food that’s not quite high enough in fat to fit the Fat Fast rules.

ECANS 1 ounce pecans provides 189 calories, 85% from fat. This is the perfect Popportunity to add a little butter or coconut oil — say, 1 teaspoon —and sauté the pecans until crisp. Sprinkle with salt or the seasoning of your choice, and you’ll get 223 calories, 87% from fat.

OCONUT BUTTER 1/4 cup coconut butter — think “peanut butter,” but made with coconut Cinstead — provides 212 calories, 80% from fat. Again, that fat is super-ketogenic coconut oil. You can add a little cocoa powder and sweetener to coconut butter to make candies, or you can just eat it off a spoon! feature stories

Photo By Amy Dungan

44 CarbSmart Magazine March 2013 D stores for energy. opening their fat cells to utilize theirfat bodies hadlostthekeyto their if as was metabolically resistant to weight loss. I We considered thosepatients found weight lossextremelydifficult. right, yetto bedoingeverything was helpingpatients whoseemed sp ot by Jacqueline A.Eberstein, ligh AST FA Is It For You...

FAT THE t | issues to address of themostdifficult Dr. R years uring at fa fat obert A obert my working with working s t tkins, one tkins, 30 RN t spotlight | fat fast

Why does this happen? I don’t have a definitive answer, but in my experience it is more common in women, especially when hormones are changing. Additionally, many prescription drugs cause weight gain, or make it Is the harder to lose. It can also Fat Fast be the result of reaching a set point, and seems for You? to be more common after frequent weight cycling.

We used many methods to help these patients: a 20-gram-per-day carbohydrate restriction to normalize high insulin levels, evaluation and e treatment of thyroid, yeast and food t th intolerances — all circumstances that tha e inhibit weight loss. Yet there were ind b in m t to still patients that needed more drastic eep ean solutions. K t m n. s no tio ast i olu What is the Fat Fast? Fat F m s ter ong Back in the 1970s, when Dr. Atkins a l was writing his first book (Dr. Atkins’ Diet Revolution), he found research done by Drs. Kekwick and Pawan in the ‘50s and ‘60s that demonstrated little weight loss on a 1,000 calorie per day diet consisting mostly of carbs. However, weight was lost on a diet of 1,000 calories per day

46 CarbSmart Magazine March 2013 spotlight | fat fast

The Fat Fast is not for you if:

• You lose weight easily. Atkins is a lifestyle designed to personalize carb intake from weight loss to lifetime maintenance. A low calorie diet like the Fat Fast is not appropriate for a quick fix. A very rapid and excessive weight loss can be dangerous to some people due to loss of minerals.

• You are just beginning Atkins. It should be used only after following Atkins as described in one of the many books available. One should not begin with the Fat Fast or resort to it without troubleshooting other causes of slow weight loss. Most people do not need to use the Fat Fast if they follow Atkins correctly.

• You have a week when you don’t lose any weight. The scale doesn’t change nice and evenly week in and week out. It would be wonderful if it did. Inch loss is much better indicator of fat loss. Most people will continue to lose inches even if the scale doesn’t move regularly. Just have patience.

of mostly fat and a little protein. Of course, the plan, cycle on five days and off two with more fat and almost no carbs in the diet, days. Follow a strict Induction plan on people who are ketone resistant usually began the 2 days off¬no more than 20 grams of to produce ketones. carbohydrate per day, but without the strict caloric limitation. I recommend that the 2 Cutting calories is an effective strategy for days off be on the weekend to allow more dealing with severe metabolic resistance. food flexibility. However, that’s your choice. The Fat Fast is a 1,000 calorie per day diet, Continue to weigh as described above and with about 90% of those calories from fat, record your progress. eaten in five 200 calorie feedings spaced throughout the day. Most people can follow this plan, although the first two days or so can be difficult. As a test, follow the Fat Fast plan for five Hunger should be reduced by the third day. days. Most people are able to do this. If hunger remains an issue, increase to 1,200 calories daily in 5 feedings. Weigh yourself the first morning of the Fat Fast. Then on the sixth morning, record It is possible to lose weight on the Fat Fast, then your weight loss. If you were able to follow regain a bit on the two days of Induction.

CarbSmart Magazine March 2013 47 spotlight | fat fast

But the end result should be a downward the Fat Fast is not meant to be a long term pattern, helping you break that set point. solution. Try the Fat Fast as a last resort if you Once you have lost enough weight you can’t break a plateau (no weight or inch loss should be able to resume Induction full-time for 4 weeks). and continue losing. Keep in mind that

Atkins Center food choices on the Fat Fast

Choose any 5 of the following items and space during the day. Items may be repeated on the same day.

• 1 oz. macadamia, Brazil or walnuts about 15 nuts.

• 2 oz. cream cheese, St. Andre cheese, brie or other full fat cheese.

• 2 ½ oz. beef.

• 3 slices slab bacon.

• 2 hard boiled egg yolks with 1 oz of mayo or mixed with ½ a California avocado. 3 or 4 pork rinds.

• 2 oz. of sour cream mixed with 1 tbsp. Photo by Jeff Guyer caviar. Serve with 3 or 4 pork rinds.

• 2 hard boiled egg yolks with 2 tbsp. Follow a strict Induction plan on the 2 days off—no more than 20 grams of mayo. Serve with 2 oz. of sour cream mixed carbohydrates per day, but without with 1 tbsp. caviar. Serve with 3 or 4 pork the strict caloric limitation... rinds.

48 CarbSmart Magazine March 2013 spotlight | fat fast

•2 hard boiled egg yolks with 2 tbsp. mayo. Serve with 3 or 4 pork rinds. •2 oz. chicken, egg, shrimp, salmon, ham or crab mixed with 1 ½ tbsp. mayo. •1 oz. chicken, egg, shrimp, salmon, ham or crab with 1 tsp. mayo or with ½ a California avocado. •2 oz. heavy whipping cream, sweetened with no carb syrups. Can beat to make a fluffy mousse.

Like all phases of Atkins even the Fat Fast Stay hydrated. can be individualized while keeping the fats high as you slowly increase calories. As you’re in the process of losing be Some people can move up to 1,200 sure to educate yourself on the phases calories with 300 calories at 4 meals daily. of Atkins to enable you to find your maintenance level that can last for a Be sure to follow Dr. Atkins recommen- lifetime. If you have been a weight cycler dation to take an iron free (unless you are in the past, know that you can learn to iron deficient) multivitamin/mineral. This maintain a healthy weight forever. was a standard recommendation for all of his patients.

Jacqueline Eberstein, RN, began working with Dr. Robert Atkins in 1974. As Director of Medical Education at The Atkins Center for Complementary Medicine in New York City, she was responsible for the education of medical staff on the principles and protocols of the Atkins Lifestyle. After commenTS? closing The Atkins Center in October 2003, she became (Join the Discussion Online) Director of Nutrition Information at Atkins Health and Medical Information Services for Atkins (Read More Cool Articles Online) Nutritionals, Inc. In that capacity she co-authored Atkins Diabetes Revolution published in 2004. Because of her extensive experience using the Atkins Lifestyle she is one of the foremost jacqueline a. authorities on the subject. eberstein, rn

CarbSmart Magazine March 2013 49 spotlight | fat fast Fat

REALLY IS AS AWESOME AS I THOUGHT by Dana Carpender

50 CarbSmart Magazine March 2013 spotlight | fat fast

I WRITE THIS, I fan page, and understandably people want AS HAVE LOST 6.4 to know more about it. I’ve written about it before, but interest is great enough it POUNDS IN 5 DAYS. It is the supreme seemed time for another mention. So here’s irony of my professional life that I can gain the skinny, you should pardon the pun: weight writing diet cookbooks. How? Why? Does this suggest that my recipes aren’t Recommended by the late, great Dr. Atkins as a way to overcome metabolic as healthful as I claim? Not at all. What resistance to weight loss or to break a stall, it suggests is that five hundred recipes is a a fat fast is simple: 1,000 calories per day, whole darned lot of recipes to come up with 90% of those calories from fat. Yes, this is in six months time. I cook and eat more calorie controlled as well as extremely low than I otherwise would, that’s all. carbohydrate, and even low protein. In the normal course of things, if I don’t like what the scale says I’ll cut back for a day or two, eating virtually no carbs, and certainly not eating unless I’m physically hungry. Intensive recipe development doesn’t allow for this; I have to cook and eat whether I’m hungry or not, the scale be damned. Indeed, I can get out of the habit

of weighing myself. Nutritionals Atkins AP All of which explains why I recently found myself asking a great deal of my size ten The fat fast catapults you into deep jeans. When I did weigh myself, it turned ketosis, with its triple benefit of appetite out I was up a good 12 pounds since suppression, metabolic advantage, and Christmas. That’s most of a dress size. Ugh. protection of muscle mass. Once you’re in that ketosis, the calorie restriction forces The Skinny on Fat your body to turn to its liberated fat stores Fasting for fuel. I was determined to evict those pounds before they called up a bunch of friends and invited them over for a party. So last Dr. Atkins recommends weekend I started fat fasting. I’ve been the fat fast as a way to overcome talking about my fat fast on my Facebook metabolic resistance to weight loss or to break a weight loss stall. spotlight | fat fast

free chocolate, with no real hunger behind it. I feel fine. My head is clear, my energy level is good, my mood is cheerful. This might have something to do with the fact that my ketostix are turning a deep royal purple. I’m neither sitting around like a slug, nor exercising like a mad thing. I go for a walk photo by Amy Dungan most days, because it’s June and it’s gorgeous out there, and I love to walk. I did my usual The Research Slow Burn weight lifting on Monday, I’ve covered the research regarding the fat and plan to do it again today (Friday.) fast in a previous article, and wrote about my Oh, and I’ve been doing my breathing first experience with it last autumn. Here are exercises. some of my thoughts on the subject. I was moderately hungry the first couple of SUBJECTS LOST days. Then serious ketosis kicked in, and I’m far less hungry than you might imagine. twice as much fat on the Di Bauer said in her article, Breaking a fat fast than they had Low Carb Weight Loss Stall, she hates eating nothing. fat fasting, but I’m really not finding it that onerous, and certainly I find it easy considering the weight loss it is causing. JIMMY MOORE HAS As mentioned in last autumn’s article, I have tried the widely-touted HCG protocol. WRITTEN ABOUT FAT It worked, but it screwed up my blood sugar. FASTING Despite the hype, I lost weight at about half I love and respect Jimmy, but disagree the speed I am on the fat fast. Further, my with him on this subject. He asserts that fat fast allows me twice the calories, and fat fasting shouldn’t be used unless you are requires no injections. severely metabolically resistant and simply More than actual hunger, I find myself can’t lose weight any other way, but doesn’t wanting to eat a little something just to explain why he feels that way. He also asserts eat. Most of us are prey to this. One of the that fat fasting done simply to lose weight benefits of the fat fast is that it makes me rapidly can be dangerous, but again, does conscious of how often I automatically reach not explain why. for a handful of nuts, or a square of sugar- The original research on the subject, first by

52 CarbSmart Magazine March 2013 spotlight | fat fast

Kekwick and Pawan and then by Benoit, I wouldn’t want to do that much longer than mentions nothing about severe metabolic Benoit’s ten days. resistance, and indeed the subjects were put It is hard, really hard, to get a full 90% of on other programs for comparison, losing calories from fat, unless you can afford a lot weight on some of them. They simply lost fat of macadamia nuts (exactly 90% fat), or like most rapidly on the fat fast. plain cream cheese better than I do. Most Similarly, I’ve had queries as to whether days I get between 80-85% of my calories it’s safe to fat fast beyond the 3-4 days from fat. This seems to be sufficient. Too, recommended by Dr. Atkins. I suspect I often range as high as 1,200 calories. It that Dr. A. mostly felt the fat fast was doesn’t seem to be preventing fat loss. too restrictive for most people to want to When I do my Slow Burn, I eat at least continue for any longer than absolutely 20 grams of protein afterward, making sure necessary. In Benoit’s research at the to get plenty of fat with it. (Last time I had Oakland Naval Hospital, subjects fat-fasted 7 ounces of fatty pork ribs.) Why? Because for 10 days, and reported no ill effects. They Fred Hahn told me to, that’s why. He says lost an average of 14.5 pounds in that time, that there’s a magical hour after heavy with only a half-pound of muscle mass resistance training when the muscles are lost. The same subjects lost twice as much primed to suck up amino acids for growth and repair. So WHAT DO I EAT on my fat fast? I wrote about this in the first article, but there have been some additions to the menu: Most mornings I’ve been eating 3 eggs scrambled in a full tablespoon of coconut oil. fat on the This is a change from when I fat fasted last fat fast than autumn, and I think it’s beneficial. they had eating nothing at all, without the considerable muscle loss the total fast This has 317 calories, 77% from fat. The incurred. Because of the muscle-sparing lower fat percentage means I have to eat effect of ketosis, it’s hard for me to imagine a extra-high-fat during the rest of the day to safer quick weight loss plan. keep my percentage up, but I love eggs, love big breakfasts, and like getting most of my That said, the fat fast is notably short on protein early in the day. Too, coconut oil is protein – I’m eating about 30 grams per day.

CarbSmart Magazine March 2013 53 spotlight | fat fast

Parmesan, and a touch of garlic. This has a higher fat percentage than the fat fast Alfredo I mentioned in the previous article. Being Me, I have recipe ideas brewing that I haven’t tried. • I have a beautiful, ripe avocado in the house, so I think I’ll have half an avocado, sliced, with a teaspoon of olive oil and a half teaspoon lime juice, plus S&P, for my next “feeding.” 202 calories, 82% fat.

• I have a party to go to tonight, and if the hostess okays my bringing something, I’ll stuff some mushrooms with Boursin cheese and bake them. Too, I’ve figured out that 4 ounces of sliced mushrooms, sautéed in a tablespoon of butter, with a tablespoon of Boursin melted in, will come to 190 calories, 82% fat.

• I’ve calculated that two jalapeno peppers, profoundly ketogenic. seeded and stuffed with a total of 1 ½ ounces of cream cheese, then each pepperoni chips & whipped wrapped in a strip of bacon and broiled or cream cheese grilled till the bacon is done, will have 230 Pepperoni chips with whipped cream cheese. calories, 82% fat. I take an ounce of pepperoni slices (about 15 little pre-packaged slices), lay them on a plate, and nuke them for 90 seconds on high. They get nicely crispy. I then spread them with a TRACKING IS GOOD! total of 2 tablespoons of cream cheese. I very much recommend Very tasty! that if you fat fast you keep track of your calories and Two Words - shirataki noodles fat percentages. Tofu shirataki fettuccine with a tablespoon and a half of butter, two tablespoons grated

54 CarbSmart Magazine March 2013 spotlight | fat fast

SPOTLIGHT | fat fast

Fat Fast Mac-and-Cheese by Dana Carpender Hands On Time — 5 minutes Serves 1

Ingredients 1 package tofu shirataki, preferably fettuccine width 2 tablespoons heavy cream 1 tablespoon whipped cream cheese 11/4 ounces cheddar cheese — shredded 1/2 tablespoon coconut oil

Drain and rinse 1 packet of tofu shirataki — I like the fettuccine width or the hard-to-find macaroni version. Put ‘em in a bowl, and nuke them on high for 90 seconds or so. Drain them again. Nuke them again. Drain them again. This should get the excess water out of them.

Add everything else to the bowl, and stir until the cheese melts and you have a smooth sauce. That’s all!

1 serving with: 339 Calories; 33g Fat (86.4% calories from fat); 10g Protein; 2g Carbohydrate; trace Dietary Fiber; 2g Net Carbohydrate

• And I want to try mixing an ounce each of couple of pounds of beef fat trimmings. I cream cheese and sour cream with a little cut this in small strips, lay it on my broiler melted chocolate, plus chocolate liquid rack, and roast it till it’s crispy. Don’t have stevia. How bad could it be? 234 calories, an exact figure on this, but surely it’s at 84% fat. least 90% fat.)

• You’ll notice that none of these is 90% fat. I keep track of my calories and fat percentage I’ve been relying on at least one serving in my MasterCook®program – I just enter per day of macadamia nuts to push my fat everything I eat as if it were ingredients in percentage a bit higher. It’s rough, but a a single recipe, then hit the recipe analysis girl’s gotta do what a girl’s gotta do. button. I very much recommend that if you fat fast you keep track as well. If you don’t • (Oh, and I forgot! I actually bought a have a food tracker app or program, Fit Day

CarbSmart Magazine March 2013 55 spotlight | fat fast has a free nutrition tracker program that best things to eat within those parameters.) works nicely. But the most important message – hardly DR. ATKINS WAS RIGHT new, but one that needs hammering home over and over again – is that fat is not the So what’s the take-away message, here? That enemy. Your low carb diet should not be fat fasting is an extremely fast way to lose low fat as well, nor should it be, as so many fat with minimal muscle loss. That it’s not think, high protein. Super-low carb, moderate a walk in the park, but it’s not gruesome, protein, high fat is the best way to lose fat. either. And that regardless of the restrictions, Dana has to create recipes. (In fact, there’s a Or as we say around my house, “Dr. Atkins part of my brain that given dietary restrictions was right.” immediately starts trying to figure out all the

56 CarbSmart Magazine March 2013 spotlight | fat fast

the LOW CARB WEIGHT LOSS

STALL! by Di Bauer

17 BONUS FAT FAST RECIPES

CarbSmart Magazine March 2013 57 spotlight | fat fast

Life In The Low Carb Lane Dr. Atkins mentions cream cheese and macadamia nuts as the “perfect” Fat Fast A Fat Fast as outlined by Dr. Atkins in foods. Ten ounces of cream cheese would Dr. Atkins’ New Diet Revolution, be an entire day’s food allotment; divide the is a tool that low carbers who are cream cheese into five 2-ounce servings. You could also opt for 5 ounces of macadamia metabolically resistant can use to get nuts split into five 1-ounce servings and themselves quickly into ketosis. Ketosis consumed throughout the day. means that our bodies are using stored fat for energy. The fat fast is also used by That’s not a lot of food. I find that when I do a Fat Fast I think about food constantly. many low carbers (myself among them) to I don’t obsess about food because I get break a weight loss plateau or as a means hungry (surprisingly, I do not get hungry), of forcing themselves to get back on but simply because I can’t have any — at track when they have gone off-plan. I’ve least not any that I really want. A Fat included 17 quick fat fast recipes near the Fast makes regular strict low carbing look end of this article. absolutely luxurious. Simply put, an Fat Fast consists of a 3 or I’m going to be completely honest here: I 5-day cycle in which you consume just hate, loathe, and 1,000 calories a day. 90% of those calories detest doing a should come from fat. (A Fat Fast should Fat Fast. I get not extend beyond 5 days, because it is very grumpy deficient in protein.) because I get frustrated. Dr. Atkins states that eating 4 or 5 My family mini-meals is better for getting our says that I bodies into ketosis than eating one don’t, but large meal while doing a Fat Fast. that just During a Fat Fast you may consume makes me either four, 250-calorie mini- think meals or five, 200-calorie they mini-meals. don’t notice the difference because maybe, just maybe, I’m a

58 CarbSmart Magazine March 2013 spotlight | fat fast

CarbSmart Magazine March 2013 59 spotlight | fat fast pretty grumpy person all the time. It’s either between 5 and 8 pounds during the three- that or the kids are ignoring me in the same day cycle. After I go back to eating normal way they do when I tell them to clean their low carb, I gain 2 to 4 of those pounds back, rooms or do their homework. but have always ended up with a net loss for the 3-day period of between 2 to 4 pounds. Or perhaps they simply value their lives and (Your experience may be different from know when to keep their mouths shut. The mine. The only way to find out for sure is to survival instinct is very strong in my brood. try it.) (***Note: “But I was doing the Fat Fast!” is Of course, a lot of people don’t even consider not a legitimate legal defense for mayhem or doing a Fat Fast to get into ketosis or to murder. I know this is true. I’ve checked.) break a stall because they can’t stand the OK, I know what you want to ask me: idea of subsisting on plain cream cheese and/ “If a Fat Fast is so incredibly awful to get or macadamia nuts for 3 days. I don’t know through, why do you do it, you stupid about you, but I would be more likely to be woman?!?” (Well, you might not say the able to cut off my big toe with a dull paring “stupid woman” part because you are ever so knife than I would be able to gag down 10 polite, but I know you’re thinking it.) ounces of plain cream cheese. My throat closes up at the very thought. And I donít Why? Because it works for me. If I’m not particularly like macadamia nuts, either. in ketosis when I begin the Fat Fast, I am when it’s over. If I am having cravings to Well, I don’t have to choke down plain beat the band and hanging on by the skin cream cheese or eat macadamia nuts, thank of my teeth, when the Fat Fast is over the goodness. You don’t, either. Dr. Atkins lists cravings are G-O-N-E and I’m perfectly several alternatives in his chapter on a Fat happy to go back to munching on chicken Fast, and although caviar and avocados don’t legs and salads. If I’ve hit a plateau and appeal to me, you may very well like them. stopped losing weight, my weight loss is I have also developed a list of alternative jump-started. food choices for a Fat Fast, which I’ve listed I’ve done a Fat Fast a half a dozen times in below. Some of them don’t quite come the last three years, and each time I have lost up to the “90% of the calories from fat” parameter, but they come close enough and have worked for me.

60 CarbSmart Magazine March 2013 spotlight | fat fast

Fat Fast Mini-Meal inspirations & recipes (read all 17 at CarbSmart.com) There is one further plus to a Fast Fast which I haven’t mentioned. There is very little food preparation involved. None of the ideas or recipes listed below will take you more than 5 minutes to preparation.

Bacon! - 4 Slice Mini Meal

Celery and Sour Cream Avocado Mini Meal

NOW AVAILABLE Bestselling Author CLICK ME DANA CARPENDER Fat Fast Cookbook (CLICK TO ORDER COOKBOOK) commenTS (Join the Discussion Online)?

(Read More Cool Articles Online)

CarbSmart Magazine March 2013 61 spotlight | fat fast

...the work of Kekwick and Pawan in the 1950s, and Dr. Frederick Benoit in the 1960s, demonstrated substantially greater weight loss with the same calorie count when most of those calories come from fat By Dana Carpender

Can You Do the HCG DIET and FAT FAST at the same time? 62 CarbSmart Magazine March 2013 spotlight | fat fast

Background: I WAS asked to tape a pilot for a potential low carb cooking show. I was very excited about the whole thing, but like anyone else faced with the prospect of going on television, wanted to knock off a few pounds between now and then — “then” was early November. After all, I’d never claimed to be a skinny girl, only to be a skinnier girl. For the past year or two, I’d been wearing size 10 jeans, which at 5’2” makes me normal-to-mildly plump.

I had, in the past, tried the much-written- about HCG Protocol. I had been willing to try it because it was clear that Dr. Simeons, who developed it, had a deep distrust of chorionic gonadatropin) once a day, and eat carbohydrates. I figured that made him my a low everything diet — just 500 calories a kind of guy. Indeed, his basic instructions day. (I, characteristically, left out the allowed for maintenance are “No starch or sugar for bread stick or Melba toast.) the first several weeks, and be cautious with them for the rest of your life.” The Simeons Protocol had worked as advertised for me, though it was not a The Simeons Protocol (full text here) is rollicking good time. Still, since then I’d radical — inject low doses of HCG (human talked to two doctors who did, indeed, feel that HCG was a safe and useful adjunct to weight loss whether you used Dr. Simeons’ protocol or not. One of those doctors was the fellow who diagnosed me with polycystic ovarian syndrome and attention deficit disorder. Quite a lot of his practice revolves around weight loss, and the effects

CarbSmart Magazine March 2013 63 spotlight | fat fast

of diet on straightening out hormones, and assurance of two doctors I respect that the effects of hormones on weight. He knows low-dose HCG is safe, and helpful for whereof he speaks. weight loss in general. I decided to keep So I thought I’d try the Simeons Protocol using the HCG and try the Fat Fast. I’d again. But something unexpected happened. read about it for years, of course, but never Since my last go at the Simeons Protocol, gotten around to trying it. Based on the because of my PCOS diagnosis, I’d started work of Kekwick and Pawan in the 1950s, taking my fasting blood glucose every and Dr. Frederick Benoit in the 1960s, morning. I was on a couple of medications demonstrating substantially greater weight for blood sugar — metformin and Victoza. loss with the same calorie count when most of those calories come from fat, the basic I discovered that the Simeons Protocol made jist of the Fat Fast is quite simple: 1,000 my blood sugar go seriously wonky, up as calories per day, 90% of them from fat. high as 126 one morning. I started taking It’s recommended that you have 5 small my blood sugar after meals, and discovered “feedings” a day, each of about 200 calories. quite quickly that a supper of chicken breast and cabbage (a very tasty salad) left me with This is harder than it sounds. No, not sugar of 147 two hours after dinner. because I’m ravenous all the time, I’ve actually been remarkably comfortable on Clearly this was not working out for me. I what is, admittedly, still not a lot of food. quit after just two days of the 500 calorie per day phase of the protocol. I don’t have any ketostix on hand, but I suspect I am in quite a deep ketosis, which (I will insert parenthetically that I know should suppress appetite. My energy level has folks for whom the Simeons Protocol been fine, too. improved their blood sugar, sometimes substantially. I am not one of them.) No, what’s hard is actually getting 90% of my calories from fat. I haven’t gotten there But I had the HCG in the house, and the yet; generally I’ve hit the 80-85% mark.

64 CarbSmart Magazine March 2013 spotlight | fat fast What do I eat for those 1,000 calories?

ΏΏ For breakfasts I’ve splurged and had three slices of bacon, with two eggs scrambled in all the grease. I’m Breakfast Girl, so having my biggest “feed” first thing worked well.

ΏΏ After that, I’ve eaten stuff like: • 1/2 ounce of pork rinds with 2 tablespoons whipped cream cheese, and a few sweetened jalapeno slices.

• Tofu shirataki noodles turned into Fettuccine Alfredo by melting in 1 tablespoon of butter and 1 tablespoon onion-and-chive whipped cream cheese, plus 2 tablespoons Parmesan.

• One ounce macadamia nuts — this is 1/4 cup. Yes, I measured.

• One ounce pecan halves, fried in butter.

• Traditional shirataki made into sesame noodles with a sauce of 1 tablespoon each either almond butter or peanut butter, 1 tablespoon coconut oil, 1 tablespoon chicken broth, 1/2 teaspoon dark sesame oil, 1/2 teaspoon grated ginger, 2 teaspoons soy sauce, a touch of garlic, and Sriracha sauce to taste.

• “Chocolates” made of coconut oil and cocoa powder, plus a little liquid Splenda, and shredded coconut meat.

ΏΏ Servings are very small — for instance, just one of those little chocolates, made in a mini-muffin pan, would be it for a few hours. My breakfast holds me for at least 5 hours, and after that, I have just enough of one of these fatty foods to make me not-hungry, but certainly not enough to feel full—just keeping hunger at bay. It’s just enough food

for that, I find. Photo by Amy Dungan

CarbSmart Magazine March 2013 65 spotlight | fat fast

Dr. Atkins said not to do the Fat Fast for more than 3-5 days. I stuck with it for six. In the past couple of days I have liberalized, aiming for 1,300-1,500 calories per day, but staying with the super-high fat percentage.

The results? As I write this, I have lost six pounds in just over a week, and it looks like more, I think. (This may be a result of the HCG. It seems to help the body lose fat where it most needs to lose it.) That makes me very happy.

What makes me even more happy is what this super-high-fat diet has done to my blood sugar: It is normal. Normal, normal, normal. I have stopped taking my metformin and Victoza, and my morning blood glucose is consistently in the 80-95 range. This thrills me to the core.

I don’t know whether the very high fat percentage is responsible for this, or if it’s the caloric restriction, or both. My best guess is that it’s the fact that I’m eating considerably less protein than I formerly have—apparently my body is really good at converting protein into sugar. (It should also be noted that I am not drinking alcohol these days, again, in the interests of looking as good as possible for the television taping. I do not know what effect this has.)

I think I have found my new “normal” low carb diet—super high fat, super low carb, moderate protein. I also think I will do perhaps three days of the Fat Fast at least a couple of times a month; clearly my

66 CarbSmart Magazine March 2013 spotlight | fat fast body approves. I’ve been toying with the Clearly, for my body at least, this is not so. idea of doing the Fat Fast Monday through Not that I’ve been choosing all lean meats; Wednesday, then liberalizing from Thursday I’m a rib eye and pork shoulder steak kind of through Sunday. This sounds very liveable girl. But from here on out, I’m likely to eat 6 to me. ounces of good fatty meat, not 12—and to melt some butter or coconut oil over them. We frequently hear low carbohydrate diets I will be aiming for my minimum protein referred to as “high protein diets”. I have requirement for the day (about 70 grams), known for a long time that this was not so, rather than eating the 125 or so grams of and try to remind people that properly done protein that has been my usual intake. And I a low carb diet is a moderate protein/high fat will be searching for new and creative things diet. Still, many people panic at the idea of to do with super-fatty foods. eating all that fat, and still have a sneaking suspicion that they should choose mostly My blood sugar is normal! Without lean meat and vegetables. medication! HOORAY!

You know Dana Carpender from her popular cookbooks — all 17 of them, so far. Start Losing Fat Now with Dana’s A pioneer of the low-carb frontier, FAT FAST Dana has been fighting the low-fat lie since 1996 at HoldTheToast. She COOKBOOK (On Sale Now! lives in Indiana with three dogs, a Click to Order) cat, a backyard full of chickens — and, of course, That Nice Boy commenTS She Married, with (Join the Discussion Online)? whom she shares much bacon on a pleasant dana Sunday morning. (Read More Cool Articles Online) carpender

CarbSmart Magazine March 2013 67 spotlight | best of 2012

THE CARBIEST GENERATION by Rebecca Latham spotlight | best of 2012

“The Greatest Generation,” coined When future generations look back upon by journalist Tom Brokaw, de- today’s generation, what will they see? scribes the generation that grew What will set us apart in the timeline of human history? What contributions have up in the United States during the we made to humanity that will define us Great Depression, then went on in a word or a phrase? Some people in the to fight inW orld War II. Low Carb Movement think we will be known as “The First Modern Generation We’ve had a few “generations” since Where the Children Had a Shorter Life then — the “Baby Boom Generation,” of Span than Their Parents,” but that’s a little which I am one (1946-1964), “Generation wordy. I feel a better name would be “The X” (1965-1980), in which group my kids Carbiest Generation,” because, when it fall, “Generation Y” (1980-1989) and comes down to a pretty important aspect “Generation Z” (1990-?), which includes of our humanity — our overall health and my two grandchildren. What people in very existence — this encompasses all that the generation after that will be called, no has gone wrong. Blame it on the food one knows. Maybe the people who name guidelines that have been handed down generations will start over again and call to us by the United States Department of it “Generation AA.” The Baby Boomers Agriculture (USDA) and promoted by our definitely had the last truly colorful name, government starting in 1977. That’s when with all the generation names after it lacking George McGovern took it upon himself to a certain spark. change the way America eats by vilifying

TAP ME! TAP ME, PLEASE! JUMP OVER TO WATCH ME!!!

Illustration Courtesy of Tom Naughton - Fathead.com

CarbSmart Magazine March 2013 69 spotlight | best of 2012 saturated fat and cholesterol and glorifying and die of heart attacks!” My dad just rolled carbohydrates. In case you don’t remember his eyes in a “now what?” kind of way, but what happened back then, or were not he, along with most of America, began the even born yet, this short video by Tom slow but steady turn away from saturated Naughton summarizes the dubious wisdom fats and the way that humans had eaten and eventual adoption of the tenets of The since humanity began, and toward pasta, McGovern Report. bread, fruit and large amounts of vegetables. This was never the way humans had eaten. In 1984, a now-famous Time Magazine Ever. Yet this was his health, and he wanted cover showed a plate serving up two sunny- to preserve it! Not enough to stop smoking side-up eggs as eyes and a strip of bacon as a cigarettes, but still. big frown, with the headline, “Cholesterol. And Now the Bad News.” I don’t remember By 1984, when Time Magazine told me to the events surrounding the McGovern how to stay slim and free from heart disease, Report in 1977; I I had two children, had my first baby and I was Earth that year and was a Mother. I grew my little preoccupied. own vegetables and However, I clearly strawberries, baked remember how I felt bread for my family in 1984 when I heard every other day and for the first time dutifully read all I that bread and pasta could about how to were not fattening, feed children in the as I had always healthiest possible believed, but fat was, way. Some of the and that if I didn’t advice I got was want to get fat and drop dead from a heart pretty good, like, “Don’t give your children attack I would stop eating fat and focus on sugar.” But the rest, as I recall, instructed carbohydrates, specifically pasta and bread. me to give them lots of bread, pasta and fruit, including fruit juice. The fact that all I clearly recall saying to my father (a member these foods were turning into sugar almost of The Greatest Generation), “Guess what immediately upon being eaten was lost on I just heard? It turns out that fat is more me, and, apparently, on all the advisers, as fattening than spaghetti! We are only well. I remember giving my young children supposed to be eating one egg per week a “healthy” version of breakfast cereal: air- because they’re loaded with cholesterol! We popped popcorn (carbs are good, fat is bad) need to stop eating fat or we’ll gain weight in a bowl with skim milk (carbs are good,

70 CarbSmart Magazine March 2013 spotlight | best of 2012 fat is bad) and raisins and other dried fruit pretty sure that her doctor would have said it (carbs are good, fat is bad). My first baby, was not the sugars and starches that brought now 35 years old with children of his own, on her diabetes, but the saturated fat she had reminds me of that “cereal” now and then. always eaten — or maybe he had no idea at It is emblazoned in his memory, and he loves all. In her youth in Croatia, she ate meat, to tease me about it. Less vivid are memories fresh, full-fat dairy products, vegetables and of bacon and egg breakfasts, for they were fruit. There was some bread, but it was not few and far between. I was, after all, Earth the staple it is today, and she certainly did Mother, and very health conscious. not eat any grain-and-sugar laden processed foods. She, along with all twelve of her siblings, was thin and healthy. But once in America, as sugar and wheat became more plentiful and popular, her weight increased and her health decreased. By the 1980s, she was well into her 80s, had suffered through three different cancers, and had erratic blood sugar swings that would put her into what she called “a reaction” — extremely low blood sugar with accompanying dementia and unconsciousness. She was still following her doctor’s orders to eat lots of bread and pasta. WHAT ABOUT OUR The only thing she did against his orders was GRANDPARENTS? to pour oil on her cooked vegetables. When I saw her do this, I would think, “No wonder It was around this time that I began to take you’re fat! You’re eating fat!” Little did I notice of how my peasant-born, immigrant know. Precious little. grandmother ate. She had been diagnosed with type 2 diabetes in the 1960s, when she WHAT’S A PARENT TO DO? was in her 60s, and now, in the ’80s, she The government-supported United States injected herself with insulin every day to Department of Agriculture is still telling counteract all the carbs that she was being us to eat the largest portion of our food as instructed to eat. To be fair, she had been grains. The next largest portion is fruits eating lots of wheat, and sugar-packed baked and vegetables. They allow a very small part goods since arriving in this country years (and they don’t like it much) to be very lean before, along with meat, eggs, and dairy, and animal products, low and non-fat preferred, lots of fruit and vegetables. However, I’m and only a little tiny fraction of what we eat

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obesity — and rapidly growing rates of type 2 diabetes. Type 2 diabetes used to be called “adult-onset diabetes.” They don’t call it that any more for an obvious reason: younger and younger people, even little kids, are developing type 2 diabetes as a result of the advice to eat more and more grains and other foods that turn into sugar upon ingestion. Saturated fats are healthy, and always were, but we are told to withhold them from our children. We give kids low-fat bread and lots of it, low-fat pasta with low-fat, corn-syrup-laced sauce on top, low-fat and no-fat dairy products, steamed vegetables with no butter or oil, and can be fats — as long as they are not the evil, lots and lots of fruit and fruit juices. saturated kind — and sugars. Saturated fats Today’s Mom and Dad have are now commonly referred to as “artery- become convinced that it would be clogging saturated fats,” while grains are referred to as “heart-healthy whole grains.” We all have been influenced, consciously or not, by those terms. I find it ironic that we are instructed by the USDA Food Pyramid to drastically reduce our sugar (right up there at the tiny peak of the pyramid), while, at the same time, we are encouraged to eat most of our daily food as grains, which begin to turn into sugar before we can even swallow them! As Drs. Michael and Mary Dan Eades, of the Protein Power books, and Dr. Al Sears explain in this video, until now, no human society has ever lived on a high carbohydrate diet. We are paying the price for this ill-conceived experiment on humanity with higher and higher rates of obesity — including childhood

72 CarbSmart Magazine March 2013 spotlight | best of 2012 abuse to deny their children the “health They have seen the writing on the wall, and elixir” known as fruit juice, even though it they are taking action. They don’t want is no different, metabolically speaking, than to outlive their kids, and they are willing sugar water. Since high carb, low-fat meals to swim against the tide of conventional do not “stick to your ribs” the way a good wisdom by giving their kids (gasp!) animal protein and fat meal does, children today products, with the saturated fat and dietary must always be in possession of a high carb, cholesterol intact, full-fat dairy, eggs low-fat snack — crackers, fruit snacks and complete with yolks, and all the other foods granola bars — to ward off the inevitable that support good health, lower blood sugar, gnawing hunger that comes when blood and proper body composition and reduce sugar falls an hour or two after the last carb- inflammation. They’re cutting out sugar, laden, fat-free meal. refined and processed foods, and grains, knowing that these “foods” cause obesity, type 2 diabetes, inflammation (suspected to be a precursor to all disease), and a shorter life span. I recently had a conversation with a business associate who found out that I eat high fat, moderate protein and low carb. He and his wife just recently heard the low carb message, and they are learning all they can about this way of eating, and making changes. Two weeks after we met, I saw him again and he glowingly showed me his PhotoPhoto by by Susie Susie T. T. Gibbs Gibbs shrinking waistline. If he is like the vast majority of people who start eating this way, There are some parents who are getting the his triglycerides are going down, his HDL low carb truth, but they’re not getting it is going up, his LDL particles are getting from our government or the USDA, whose larger and fluffier (that’s a good thing) and biggest concern (big surprise) is making his blood sugar has stopped zooming up sure that there are more and more ways to and down with every meal. My colleague increase American grain consumption. These is eating higher fat and lower carb, but forward-thinking parents have heard the he is still concerned about all the “artery- grass-roots message being heralded by leaders clogging” saturated fat. And he is still of the low carb movement, and all the hesitant to take bread away from his pre-teen regular people who are outspoken examples son. “What will he take in his school lunch of better living through real, age-old food. if it’s not a sandwich?” He’ll figure it out, I’m

CarbSmart Magazine March 2013 73 spotlight | best of 2012 sure, with the help of the steadily growing wealth of information and truth on the internet today. THE END OF THE BIG, BAD EXPERIMENT How would you feel if you found out that the medical establishment was running an experiment on an untested drug, using you and your children as lab rats, without your permission or even telling you? This, essentially, is what has been going on for should I say, farce, that it is. I don’t know over thirty years, except it’s food, not drugs, if the experiment will end in my lifetime. that is being tested on the unsuspecting I hope it will. I see signs that change is American public, and, believe me, the coming. Maybe, after all is said and done, ill-effects of eating food that humans are the generation I’ve dubbed “The Carbiest” not designed to eat are widespread and will be a thing of the past, a sad and reckless devastating. And it will get worse unless chapter in our history, and we can return to people begin to see the truth. a saner, healthier way of eating and living. You know, we’ll need a name for it. I think I don’t know how soon this destructive low “The Common Sense Generation” has a fat, high carbohydrate system of eating certain spark. will be exposed for the deadly force, or

Rebecca has tried every diet in the world over the last 20 now available years and has all the books and weight gain to prove it! At their doctor’s advice, she and her husband started eating low carb in 2009, and within a few months was asked to be one of the success stories in the book, The New Atkins commenTS (Join the Discussion Online)? For a New You. As a veteran of the Atkins Community Forum, she started blogging at My Low Carb Road to

Better Health. She enjoys learning all she (Read More Cool Articles Online) can about low carb living, collecting health and nutrition articles, crunching numbers, keeping charts and playing with her grandchildren. Rebecca and her husband (click cookbook & order your live in Chicago, where she is an active eBook today!) rebecca latham business owner and artist and author.

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strategies 4FO4R RESISTING TEMPTATION ON YOUR LOW CARB DIET BY LAURA DOLSON

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magine walking into a restaurant with a large buffet, or approaching a table at a church supper Iladen with starchy and sugary foods. Now imagine that you don’t really care about the pasta, the potatoes au gratin, or the cakes. You glance briefly at these foods, then zero in on protein and vegetables. Believe it or not, you can cultivate this state of mind, and once you do, having success on your low carb diet becomes much, much, easier. Here are four strategies to get you to this state of mind:

Here are four strategies to get you to this state of mind:

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After you reach this point, you still have some work to do. There will still be voices in your head saying things like, “Oh, but it’s Janice’s birthday, and she would be hurt if I didn’t have a piece of cake.” Managing those voices will be much easier, but the voices won’t stop yakking for quite awhile, so be prepared.

1. Stay Away Until Your Body Adjusts One of the best things about the low carb diet is that after awhile (usually 1-2 weeks) people find they just don’t have the hankering for carbs that they once did. I remember very well when I was on my first low carb diet about 17 years ago. About a month after I’d started the diet, 2. Make the Decision someone brought an Oreo birthday cake to Beforehand choir practice. I was astonished that I had absolutely no reaction at all! I stared and The purpose of adopting a set of ethical stared at this cake in amazement, waiting standards on your low carb diet is that it is for some sign that I wanted a piece, or even a way of making a decision before you are a bite. I couldn’t really believe that I didn’t in a tempting situation. For example, if you want any, but it was true! This is part of the have determined that you don’t take office magic of low carb eating, and, especially, of supplies from work for your personal use, finding the right amount of carbohydrate for you won’t find it tempting when you have to you. fetch some paperclips from the supply closet. You just aren’t the type of person who takes The more dangerous time is before you get stuff—it’s built into your self-definition. to this point. Your urge to eat carbs may be Your mind just doesn’t go there. even stronger than before, so it’s a good idea to give yourself at least a two-week window The same mental setup can be used to where you stay totally out of temptation’s make decisions regarding food. If you way. know that your body doesn’t react well to carbs, cultivate an identity as a person who

CarbSmart Magazine March 2013 77 spotlight | best of 2012 doesn’t eat starchy and sugary foods. I like My husband says‚“There are little islands to compare it to someone with a serious in the supermarket where there is food wheat allergy. Such a person isn’t tempted that won’t poison me.” He goes to those to order toast with breakfast. They just don’t islands and avoids everything else. I think do it—it doesn’t cross their mind. Get it into of processed foods (most foods in packages) your head that your body is similar—it just as “not real food”—like styrofoam or doesn’t handle carbohydrates well, and that cardboard. So much in the supermarket is is that. just a background of refined starch with a foreground of artificial flavorings—not really On the other hand, you will sometimes all that appealing. Find ways to think of choose to deviate. Here again, the trick is to starchy and sugary foods in a negative light. plan it ahead of time, including the amount. If you are waking up in the night with dreams of french fries, plan that at a certain time you will have a reasonable portion of fries, if that makes it easier (for some it actually makes it harder, so pay attention to your reactions). When I visit my family in Vermont each summer, I know sometime during that vacation I will consume a) a piece of corn on the cob, dripping with butter, and b) a scoop of Ben and Jerry’s ice cream. (Interestingly, this year I found that 4. The Real Secret to Dealing the ice cream was too sweet, and I enjoyed it with Temptation more when mixed with peanut butter.) You may have noticed something about these strategies: they aren’t really about resisting temptation. They are about rigging your brain and your life so that you aren’t tempted in the first place. This is because once you enter into the realm of temptation, you make it much, much harder on yourself. You give your brain extra work to do, and emotionally-charged work at that. 3. Cultivate a Negative Consider this psychology experiment: Attitude Towards Starchy & Subjects were told to memorize a number. Sugary Foods Half were given a seven-digit number, and half a two-digit number. They were to go

78 CarbSmart Magazine March 2013 spotlight | best of 2012 down the hall to another room and report take very much to tie up our brains and the number. Along the way, there was a table make it more difficult for us to make good with food, and they were given a choice decisions. So do everything you can to make between fruit and cake. The people who were those decisions before your brain gets caught remembering a 7-digit number were almost up in whatever is going on at the moment. twice as likely to choose the cake! It doesn’t

Laura Dolson is a health writer with a B.S. in phyisical therapy and an M.A. in clinical psychology. She has been the Guide to Low-Carb Diets for About. com since 2005. She writes helpful articles commenTS (Join the Discussion Online)? about reducing carbohydrate in the diet, and develops low-carb and gluten-free

recipes. She feels that there are very few (Read More Cool Articles Online) foods which cannot be enhanced by the LAURA DOLSON addition of bacon.

CarbSmart Magazine March 2013 79 healthyliving | ktw

80 CarbSmart Magazine March 2013 healthyliving | ktw

Hey Gang! elcome to the Premiere Issue of CarbSmart Magazine! We’re very excited about it, and have great plans to bring you articles from some of Wthe biggest names in low carbohydrate and paleo research, medicine, training, cooking, and lifestyle. But CarbSmart Magazine would not be complete without input from the most important people in the low carbohydrate world: You. In the decade-and-a-half I’ve been writing on this topic, I have learned over and over that the most valuable resource I could ever have is the low carb community. So we need your input! We’re launching a column called Kitchen Table Wisdom. Please write and let us know about how you solved a problem with your low carb lifestyle. Maybe you found a great way to wean the kids off cereal, and get a proper breakfast into them, or figured out a trick for eating right with a crazy schedule, or came up with an exercise routine you’re actually sticking with. Whatever it is, if you think it could help your fellow low carbers, let us know!

Excited to hear from you! Dana SEND Dana Carpender US MAIL! Managing Editor

CarbSmart Magazine March 2013 81 Jum Your Low Carb W B urn stored bod Nutritional Ketosis Start burning fat for fuel Fat 50 EasyRecipesT Order Your eBook Start losing again p-Star Fat Fast & with the y fat—not muscle o JumpStartWeight Loss Fast COOKBOOK eight Loss

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BEST of 2012 spotlight | best of 2012 T S 2012

of BE swedish study ^ LOW CARB where no one ate a low carb diet BY DANA CARPENDER BY DANA *sniff*

CarbSmart Magazine March 2013 83 spotlight | best of 2012

Omigosh! A huge Swedish study proves that a low carb diet causes high cholesterol! We’re all going to die of heart disease. Oh, nooooooo! It all sounds so very familiar. Here’s what I’ve been able to gather about this oh-so- scary study: Yes, the study spanned 25 years. And it involved 140,000 “measurements and questionnaires”—though that doesn’t tell us how many people were involved, or if the same participants were involved over the whole course of the study. Still, sounds important. But... It is an observational study. Most nutritional studies are observational, because they’re far cheaper and easier to do than clinical studies. By like don quixote—tilting at windmills definition, observational studies never prove anything. Period. Why? Because they’re not controlled in any way. There’s absolutely no way of telling what confounding factors have affected the subjects—like, say, the fact that the Swedish population is aging. (And if the study did, indeed, use the same participants all along, they’re all 25 years older than when it started. Funny how that happens.) Observational studies are useful for suggesting avenues for more controlled studies, and that is all.

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CLICK ME! CLICK ME, PLEASE!

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shenanigans

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LDL versus small, dense, atherogenic LDL. This study suggests Nothing about triglycerides, either. Total that perhaps cholesterol by itself is nearly meaningless to a low carb diet. It is entirely possible that (in the context of a the participants risk profiles have improved. high carb diet) We simply don’t know. increasing saturated fat intake may raise The popular press is blaming the increase total cholesterol... in Swedish saturated fat consumption, and therefore the mild rise in total cholesterol on the Atkins Diet. However, the average participant was eating 45.9 percent of their This particular observational study calories from carbohydrate. Doesn’t sound depended, as so many of them do, on food very low carb to me (definitely not the frequency questionnaires. Remember what Atkins diet). Concluding anything about you ate for lunch three weeks ago last the Atkins Diet, or Low Carb/High Fat as Tuesday? Yeah, neither do I. Food frequency recommended by Dr. Andreas Eenfeldt, questionnaires are notoriously inaccurate. from the effects of this diet is either stupid, Still, those questionnaires did suggest that dishonest, or both. Swedes, on the whole, reduced their fat intake a bit in the late ’80s. Consumption held steady for several years, then headed up again in 2004, after positive reports of the results of low carb/high fat diets came out. Higher total cholesterol levels followed about three years later. How high? An average of 5.5 millimoles per liter of blood, or in American terms, 213. Oooo, scary. Interestingly, when the study started back in 1986, average total cholesterol was 6 millimoles per liter of blood, or 232. It dropped, then came back up. The study conspicuously lacks any information about the breakdown of that cholesterol—nothing about LDL/HDL ratios, nothing about big, fluffy, protective

CarbSmart Magazine March 2013 87 In this study, the foods associated with is comprised largely of LDL or HDL. It increased saturated fat consumption demonstrates no increase in atherosclerosis included “fats used for spreading on bread as a result. It doesnít tell us anything about and cooking, dairy products, oil for salad the effects of a low carb diet, because thereís dressing or cooking, various types of no mention of anyone in the study actually meats, and sausages, as main dishes or on eating a low carb diet. sandwiches, pizza, deep fried potato chips, French fries, including corn chips and popcorn.” Pizza? Potato chips? French fries? This could explain why the increasing saturated fat intake and cholesterol levels were accompanied by increased BMI. There is absolutely nothing in this study about an increase in atherosclerosis or in heart disease deaths. Indeed, well-known And Swedish Dr. Andreas Eenfeldt points out because it is an that the rate of heart disease in Sweden has observational study, it not increased. proves nothing. In short, this study suggests that perhaps in the context of a high carb diet, increasing Nothing at all. saturated fat intake may raise total cholesterol, but does not tell us if that rise I suggest we all go back to our steaks.

You know Dana Carpender from her popular cookbooks — all 17 of them, so far. now available commenTS A pioneer of the low-carb frontier, (Join the Discussion Online)? Dana has been fighting the low-fat lie since 1996 at HoldTheToast. She lives in Indiana with three dogs, a cat, (Read More Cool Articles Online) a backyard full of chickens — and, of course, That Nice Boy (CLICK TO ORDER YOUR COOKBOOK TODAY!) dana She Married, with whom she shares carpender much bacon on a pleasant Sunday morning.

88 CarbSmart Magazine March 2013 science | alzheimer’s

Alzheimer’s Dementia SHINING the spotlight on COCONUT OIL & KETONES by Vicki Cash, RN

Hello to you who have seen the light. As an early adopter of the low carb lifestyle, you are aglow with better health while most others are still in the dark. They are blindly following the health care “experts” down the road toward heart disease, obesity, arthritis and diabetes. Now you can add to that list: Alzheimer’s Disease.

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In the past few years, scientists have You know the mental lucidity that comes to discovered that a contributing factor to you on about the fourth day of doing a very Alzheimer’s and other types of dementia is low carb diet? This happens because your insulin resistance. In fact, some researchers brain begins to run on ketones for fuel — are now referring to Alzheimer’s Disease instead of glucose. as type 3 diabetes, an illness which affects Just imagine if we could impart a fraction of only the brain. People who suffer from this that ketone clarity to people with dementia. condition are unable to accept glucose into I’ve seen how coconut oil can bring people their brain cells (neurons) and as a result, who have lived in mental isolation and those cells starve. darkness back into the world of sociability There is a simple, natural treatment for this and light. — ketones derived from coconut oil. I want to enlighten the millions of Alzheimer’s patients and their caregivers throughout the world regarding the benefits of using coconut oil to feed their brains. What follows is a detailed explanation of how scientists believe ketogenic diets work, and how ketones are putting the sparkle back in the eyes of dementia patients.

Insulin Resistance and Alzheimer’s Dementia Many of you may be familiar with insulin resistance. This is the condition that leads to type 2 diabetes, polycystic ovary syndrome and metabolic syndrome (the trifecta of high cholesterol, high blood pressure and central obesity). Insulin is a hormone secreted

90 CarbSmart Magazine March 2013 science | alzheimer’s by the pancreas in response Nutiva Extra Virgin Coconut Oil to rising blood sugar, usually 29 oz. Jar – Organic from eating carbohydrates. It acts as a sort of key to allow glucose (blood sugar) to travel • Certified organic extra virgin coconut oil and through cell membranes and non-GMO provide energy for each cell in • Nutiva Made from fresh coconuts, not dried copra the body. When an individual takes in too many carbs • Cold-processed under 104 degrees (especially simple, refined carbs) • Expeller-pressed within two hours of chopping the pancreas releases way more insulin than is needed. The • Unrefined bloodstream is flooded with • Chemical-free keys all attempting to fit in the • Unfermented – Other brands utilize heat and locks (insulin receptors) on the fermentation, waiting more than 10 hours cell membranes. With all of between chopping the coconut and pressing the these keys repeatedly jamming oil, adversely affecting flavor. up against them, the receptors shut down and don’t allow any • Unbleached of the insulin molecules to do • Undeodorized their job. Glucose cannot enter • Unhydrogenated the cells and continues floating around in the bloodstream, • Pure white like fresh unused, causing damage to coconut many systems in the body. • Tastes like fresh Insulin is also involved with coconut a specialized type of cell • Has a fresh coconut membrane called the blood- fragrance brain barrier (BBB). The BBB • Product of the lines the tiny capillaries which Philippines supply blood to the brain. This barrier protects the brain from • Traditional palms only, harmful substances, essentially no hybrid varieties, Nutiva extra virgin coconut keeping the body circulation oil and the brain circulation separate. The BBB has receptors which regulate the flow of

CarbSmart Magazine March 2013 91 science | alzheimer’s insulin through it. When there is too much those first three days of starvation), the body insulin in the bloodstream, this membrane turns to its stores of fat. These fat molecules becomes resistant and shuts down, depriving (triglycerides) are transported to the liver the brain of insulin molecules. Therefore, the where some of them are broken down into higher the level of insulin in the body, the ketone bodies, which are then released into lower the level of insulin in the brain. At the the bloodstream. They then travel to all same time, glucose passes freely through the parts of the body, including the brain, to BBB, flooding the brain. Without enough provide energy at the cellular level. This insulin in the brain, neurons are unable to adaptation has enabled our species to survive accept that glucose. High circulating levels even through times of famine. Pretty neat of glucose in the brain are thought to be system…if you’re starving. responsible for the neuron damage found The second way in many patients with dementia. Their ketones can brains are not getting enough nourishment be generated to function and repair themselves, so their is through brains actually shrink. a high fat, This is a dire situation. But there may be a low carb, solution. Ketones are able to cross the blood- adequate brain barrier and provide energy to neurons protein without the need for insulin to facilitate diet – their passage. sound familiar? Ketones as Fuel This There are three situations in which our “ketogenic” bodies can make ketones: when we are diet was often experiencing starvation, when we are eating prescribed for epileptic patients before less than 15 grams of carbohydrates per the advent of anti-seizure medications. Each day and when we ingest medium chain meal had to be precisely balanced to deliver triglycerides. the right proportion of nutrients: 90 percent of calories from fat, 8 percent from protein The first method, ketogenesis, is a built-in (just enough to prevent muscle wasting) and mechanism whereby the human body can only 2 percent from carbohydrates. Very make energy from its own fat stores. This strict, indeed. happens when the body has been deprived of food for more than three or four days. Once Although people with Alzheimer’s Disease the stores of glycogen in the liver have been would probably benefit from a ketogenic used up (these are turned into glucose during diet (or starvation, for that matter), it would

92 CarbSmart Magazine March 2013 science | alzheimer’s be unrealistic to expect your 85-year-old So, what are you waiting for — go get some grandmother to adopt a drastic new diet coconut oil and feed your brain! (Of course, or even to give up her morning oatmeal as with any dietary supplement, it’s best to ritual. But, we can tweak it a little — simply check with your doctor by adding a spoonful of coconut oil to her before starting.) favorite breakfast each day. While I was researching coconut oil and Alzheimer’s treatment and prevention, I Coconut Oil and Ketones found two books, shown on the following The third and easiest way for our bodies page, extremely helpful. to make ketones is by consuming medium chain triglycerides (MCTs). MCTs are a special type of saturated fat found in many foods, including human breast milk, infant formulas, palm kernel oil and full-fat cow and goat dairy products. The food with the highest concentration of MCTs by far is coconut oil — it is comprised of 60% MCTs. Unlike long-chain triglycerides (found in most other fats and oils), medium-chain triglycerides are absorbed easily from your intestines (they don’t even require bile or enzymes for digestion), are transported directly to the liver where they can be converted into ketones. Once in the bloodstream, ketones can travel directly to feed your brain. It doesn’t take much coconut oil to make a big difference. It is recommended that you start at 1 - 2 teaspoons per day and gradually increase to 21 tablespoons per day for maximum effect. Minor side effects are experienced by some — mostly gastrointestinal upset or occasional diarrhea. This is primarily due to the “die off” of yeast or candida in your gut. Yet another benefit of coconut oil — it’s anti-fungal!

CarbSmart Magazine March 2013 93 science | alzheimer’s

We all know somebody who has the it isn’t always easy to fight the medical unrelenting task of caring for a loved one establishment, but it sure is worth it — not with Alzheimer’s Disease or who is starting only to assure my own good health but to to slip into the shadows of dementia influence the health of others for the better. themselves. Please reach out to them and share In my next article I will share some easy this life-altering information. ways to incorporate coconut oil into your I especially wish to thank Dana Carpender, diet; how best to cook with it and some of my Low Carb Guru, who taught me that my own recipes.

While I was researching coconut oil and Alzheimer’s treatment and prevention, I found the following books extremely helpful.

Alzheimer’s Disease – What If There Was a Cure? Alzheimer’s Disease – by Mary T. Newport, MD What If There Was a Cure? by Mary T. Newport, MD This is a firsthand account of Dr. Newport’s efforts to help her husband Steve who suffers from early-onset Alzheimer’s Disease. Their remarkable story is one of many testimonials to the effectiveness of coconut oil as a treatment for dementia. The book also contains great discussions of the science behind ketone therapy, and best of all, wonderful recipes! I’m grateful and honored that Dr. Newport has agreed to be interviewed for our video.

94 CarbSmart Magazine March 2013 science | alzheimer’s

Stop Alzheimer’s Now! by Bruce Fife, ND Stop Alzheimer’s Now! by Bruce Fife, ND Dr. Fife has long extolled the beneficial properties of coconut oil in his many books. His latest work is a well-researched, easy to understand explanation of the causes of neurodegenerative diseases and how nutritional therapy, including coconut oil can help reverse them. It’s a great read!

Vicki Cash, RN, BSN is a Registered Nurse and long-time low carber, and as such has more than usual insight into the health benefits of carb restriction and ketogenic diets. SUPPORT commenTS? THE ALZHEIMER (Join the Discussion Online) COCONUT CONNECTION

CAMPAIGN (Read More Cool Articles Online) (click to browse website)

vicki cash, RN

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Thanks to our Trusted Retailers for Supporting the Low Carb Community magazine science | labs

Dana Gets Medical Tests What a low carb diet has done to my Blood Work

Apparently my kidneys are not “asploding,” nor is my liver going wonky, nor any other internal creepiness...

CarbSmart Magazine March 2013 97 science | labs

I got basic blood work done recently, and in the interests of full disclosure I felt I ought to share the results with you. I am 53 years old, and have been eating a low carbohydrate diet for 17 years, or 32% of my life. In the past year I have deliberately slanted my diet toward higher fat and moderately lower protein — indeed, I shoot for 85% of my calories from fat.

My blood work is as follows: Total Cholesterol: 202 Some of you may be thinking “That’s too high!” But read on. Triglycerides: 32 Yes, 32. HDL: 85 LDL: 111 Again, some of you may think that’s high. I’ll go into that in a moment. VLDL: 6 The form says that anything under 50 is good. I’d say 6 is well within the healthy range. It also says that my heart disease risk factor is 2.38, with anything under 4.44 being healthy.

98 CarbSmart Magazine March 2013 science | labs

About that LDL: It’s not much talked a previous visit my doc commented on my about, but LDL is not measured directly. LDL being a little high. I said “Yeah, but Apparently it can be done, but it’s look at my triglycerides. You know and I expensive, so instead LDL is calculated know that I could lower my LDL by raising using something called the Friedewald my trigs.” She laughed and said, “Bad idea.” Equation. My HbA1C, the measure of average blood The equation goes like this: sugar over roughly the past three months, was 4.7, down from 5.1 a year or so ago. Total Cholesterol – (HDL + Triglycerides/5) = LDL This translates This is reportedly pretty accurate for people with average blood work.

But see that part about triglycerides/5? When triglycerides get under 100, as they so often do on a low carbohydrate diet, one- fifth of that small number becomes quite a small number indeed. (In my case, just 6.4.) This throws off the equation, resulting in artificially elevated LDL values. Indeed, at

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CarbSmart Magazine March 2013 101 And Another Thing...

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102 CarbSmart Magazine March 2013