From the headlines, you'd think that just eating more whole grain would enable you to live to a very ripe old age. "Eat Whole Grains For A Long Life, New Study Says" (Forbes). "Fiber From Whole Grains Linked To Longer Life" (Huffington Post) "More Whole Grains May Boost Life Span" (WebMD) It turns out that things are more complicated than the headlines. There are many factors determining when you bid the world good-bye, with how much whole grain you chewed your way through possibly being … [Read more...]
My low-carb week in review: March 15-21, 2015
It was a good week. I kept my daily averages to 34 net carbs and just under 2,000 calories, with 73% of my calories coming from fat, all identical to the week before. (If nothing else, I'm consistent!) As a result, I lost almost two pounds. My weight dropped from 229 to 227.2 pounds. For my low-carb reboot, now entering its third week, I'm down 4.8 pounds. There were a couple challenges. On Thursday, we ate out at our favorite Chinese restaurant in the area, which had been closed a year … [Read more...]
Going nuts on a low-carb diet
I like nuts. My favorites are almonds, macadamias, pistachios and walnuts. I like peanuts, too, and although I know they're a legume, it's hard not to lump them in with honest nuts. A handful of just about any kind of nut is a great snack, packing solid nutrition within a reasonable carb-count (although just how reasonable depends on the nut). Above all, nuts are tasty and easy to eat. And therein lies the problem for a dieter. Nuts are very, very easy to eat. (Pistachios are a little … [Read more...]
Sardines: low-carb, high-fat lunch in a tin
A tin of sardines makes a quick, easy, nutritious and portable low-carb lunch or snack. It's another food item that I seldom, or never, ate before going low-carb, a hard-to-explain list that includes salmon, almonds, macadamia nuts, and fresh avocado. Lately, I've been buying Season Brand Sardines in five-tin packs at Costco. (For the record, I receive no consideration from either of those companies, but may from Amazon.com, which sells several brands of sardines, including the Season Skinless … [Read more...]
My low-carb week in review: March 8-14, 2015
The table here shows my average daily intake of fat, carbs, and protein for the week of March 8 to March 14, 2015. This was the first full week of my low-carb reboot. Not that I ever stopped eating a reduced carbohydrate diet in general, but I 'd gotten a bit lax and allowed some "carb creep." I was probably eating excessive protein, too. As a result, my weight loss that began in 2011 had stopped and then reversed itself. I'd gone from a low of 207 pounds in early 2012 back up to 232 pounds. … [Read more...]
Cholesterol myths: free e-book
"Anyone who reads the literature in this field with an open mind soon discovers that the emperor has no clothes" -- Uffe Ravnskov. Noted Scandinavian cholesterol skeptic and author Dr. Uffe Ravnskov has made his first book on the subject free online and as an e-book download. Not only does Dr. Ravnskov make the entire book text available on his website, but he also provides a link to Smashwords where readers can download free copies as Kindle, epub, or pdf files. In this 2002 critique, the … [Read more...]
Red meat and colon cancer: what’s the real risk?
Life is full of risks -- some real and some statistical. Most of the risks claimed by observational studies fall into the statistical category. By "statistical," I mean "imaginary." For instance, a study published yesterday in JAMA Internal Medicine (online) entitled "Vegetarian Dietary Patterns and the Risk of Colorectal Cancers" suggests that eating a vegetarian diet will reduce a person's risk of getting colon cancer by over 20% . Or to put it the other way around, regularly eating red meat … [Read more...]
Sugar is never free
I don't eat much sugar anymore, and I especially don't drink sugar, but I don't really see it as the root of all dietary evil, either. Just the root of some dietary evil. Perhaps most. Let's face it. Except for all its calories, sugar is an empty sort of carbohydrate. So I was happy to see The World Health Organization (WHO) take a stand against gorging ourselves to death on sweets. Granted, the stand is more belated than bold, but we have to take what we can get from main-stream health … [Read more...]
Lunch today: low-carb, yes, but is it high-fat?
For lunch today, I made salmon patties, which I ate with some canned spinach, butter, and a few olives. (Yes, canned spinach. I like fresh and frozen spinach, too, but canned spinach is what I ate as a kid -- what Popeye the Sailor ate to get strong -- so I have a soft spot for it. I like it, especially with melting butter on top.) The salmon patties were an experiment. I added a tablespoon of chia seeds to my usual recipe. I wanted to test the chia as a binding agent. It didn't work all that … [Read more...]
Walnuts in a healthy low-carb diet
Walnuts are a good low-carb food. Like peanuts and almonds, walnuts provide protein, fat and fiber with relatively few net-carbs per serving. For instance, a quarter cup of walnuts has two grams of net-carbs (four grams of total carbohydrates minus two grams of fiber). Taste and Cost Some people find walnuts bitter. I admit I prefer the taste of roasted almonds and peanuts, and seldom eat walnuts as a stand-alone snack. The big drawback to walnuts is cost. Many consumers only encounter walnuts … [Read more...]
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