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-SPIRITSEEKER2-'s Photo -SPIRITSEEKER2- Posts: 31,286
10/9/13 3:25 P

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Hi, thank all of you for the info.. 150 a month is strict.. I do make my own mayo and katsup - because of soy and sugar in everything... I also buy bulk and repack and bulk cook.. so used to all this - and yes I had a farm.. with free range eggs, butchered my own pig, chickens, and deer.. had a huge garden.. and made my own breads , they were not very good.. now don't bother with starches much.. I do get stevia, coffee, teas.. so it is not just foods.. it is everything one needs and it is not ending.. it is forever ( as the gov lasts LOL ) as I am on disability and raising a family on a small farm did not pay well..so its not much either...
emoticon so all info is well come -

Fluffy in SC

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ERIN1957's Photo ERIN1957 Posts: 10,241
10/9/13 6:18 A

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I finally received my CD set of Grain Brain and am looking forward to listening to this.

I love your ideas on sauces and yes I would love all your information you want to share here.

Budgets can be challenging. I say do what you can, try and buy local when ever possible and green(that means grass feed too). But if you can not afford that, still buy your economic cuts of meats, fats, eggs and bulk greens. I will buy a huge cut and recut it when I get home, wrap and freeze. Or those large tubes of that fatty ground meats, take home and repack and freeze. Those huge bags of chicken legs and thighs, doing the same.
Greens I cook down, I lay just as is, in the freezer as long as I know I will cook them down in a day or two. We eat a lot of crock pot greens/hocks. I have been blessed enough to have a few markets that have those nice fatty meats very cheap. May not be grass feed, but are shipped from Canada where they use less hormone and antibiotics in there meats. Even in Florida I found shops that did carry Canadian beef. We just do what we can.
I am blessed as my sons all hunt and fish and they give us a lot of it. I as well hunt out the Amish, Hutterites, Mennonite, communities and buy my eggs and a lot of our chicken and pork items, they as well have beautiful lard and heavy cream a lot cheaper than any store.

Not saying everyone has these opportunities, but thought I might toss out some idea that I have done. I as well would love some other ideas to cut down on the food bills.
We travel so much and I hunt out and search out every new opportunity I can find. It use to be a lot cheaper, but now that healthy eating is becoming more popular they too have raised their prices. The farmer's markets are way out of line up here in Minnesota. $20.00 for a medium sized chicken. My son did find, a dollar a pound for a whole cut up hog (Hutterites) in northern North Dakota. We stock up when we go to visit from their local store.

Walk through your journey with a loving open heart and as well mind. Treat others as you would like to be treated.
Laugh, if at nothing else yourself.







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MOMOFMADELYN's Photo MOMOFMADELYN Posts: 29
10/8/13 10:14 P

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Welcome, Fluffy in SC! I will be looking for tips from you too since I can't figure out how to do all of this on a budget! (I have not been able to stay to a budget, and find myself spending more each week than I expected to.) Especially since I buy only grass fed meat and pastured chicken and pork products. That alone eats up most of my grocery bill every week. I've always been concerned that people who need this WOE may not be able to afford it, and the government doesn't seem to be doing anything to change that.

Erin, you commented on needing menus to help get your fat grams up. While I'll work on providing some in the future, for now I'll try to give some suggestions on how to sneak it in other ways...

I make butter and/or cream sauces as often as possible. Hollandaise (blender version and so quick!), Bearnaise (ditto, but a bit longer to sauté the shallots), home made mayo (with Extra Light TASTING Olive Oil, NOT EVOO! Bertolli makes a good one. Happy to provide my recipe for this too.) I make turkey or chicken salad with the mayo (add herbs, celery, etc.), and a kick-a** herbed sauce for salmon!!! I got the recipe years ago from Gourmet Magazine and it is a huge hit every time I serve it for parties too. I'll grab the recipe soon and post later.

And of course having fat bombs helps too. :)

So I've been hearing a lot about people's concerns with having too many calories in a day. This has always been my hang up too. Please review the post I just did called Formulas and other nuts and bolts of NK. There is a piece in there about why we should be eating higher calorie. It is scary to start, and you may not be happy with the immediate results, but have patience and faith. Creep up slowly if you think you've been too low, and keep testing to see what you can handle. Again, as long as the extra calories are from fat, it really doesn't matter. FAT BURNS FAT. EAT FAT. And lots of it! Just keep carbs and protein in strictest check, and then keep adding in calories from fat without fear until you are at 80% cal from fat.

Hope everyone had a great day!
Deb



MOMOFMADELYN's Photo MOMOFMADELYN Posts: 29
10/8/13 8:59 P

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Erin, you found the info I was going to lead you to via a different path! Diane Sanfilippo has a great section in her book Practical Paleo where she talks about FODMAPS and other foods that some people might have issues with. I learned that we might have been having issues with certain foods all along, but only learn about them when we have cut out other foods and have a much easier time deciphering what our issues are when we are eating fewer items. Hope that makes sense. Anyway, check out her list and the possible effects of these things to see if it fits with how you feel. I think she even posted it online if you don't have the book.

One other thing I'm going to post for everyone here is from another website/blog/message board that I had been reading at the end of last year. I went looking for it yesterday and learned that the main guy who had been keeping up that series of threads didn't appear to be around anymore, but the info he had amassed on nutritional ketosis was fascinating and very helpful. I hope no one has a problem if I go and copy and paste it here.

More soon...

-SPIRITSEEKER2-'s Photo -SPIRITSEEKER2- Posts: 31,286
10/8/13 7:02 P

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emoticon , I am on food stamps for avocados are rare - but they are soo good.. just able to do basic and be strict with it .. caused no funds will be left over for a month..

Fluffy in SC

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KRISTINSGOALS's Photo KRISTINSGOALS SparkPoints: (83,673)
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10/8/13 11:40 A

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Crazy, those things we learn about foods and our individual bodies, huh Erin?? Geez louise.... Why can't it all be easier? emoticon

Goals aren't for sissies!

Kristin

5'9"
Goal weight - 135 lbs.

PST - Las Vegas, Nevada

Rockin' Red Foxes Team


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ERIN1957's Photo ERIN1957 Posts: 10,241
10/8/13 10:50 A

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I have to watch dairy, from the fridge to my plate. I too am backing a bit away from it this week. Seeing how I do.

Things I found out about the avocado situation;
Last winter we were in Florida where we had several avocado trees around us, ate the heck out of them and I mean the heck.
From MDA, I found this; "I don't get stomach problems, but I do break out if I eat avocado. If you're eating one exotic food too frequently, you develop a sensitivity to it and an overproduction of antibodies. Don't get caught up in the health promotion. It doesn't matter how much nutrition it contains if your body is giving you symptoms like stomach aches, nauseousness, or skin irritation. Listen to your body and don't ignore the signals. "

as well as the term FODMAPS, so I adventured into this as well, here is a quick Wiki moment about FODMAPS.

en.wikipedia.org/wiki/FODMAP

Large stone fruits, all give me stomach cramping.
Never would have even considered this.
Yup a truly keto gal I am.

Walk through your journey with a loving open heart and as well mind. Treat others as you would like to be treated.
Laugh, if at nothing else yourself.







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-SPIRITSEEKER2-'s Photo -SPIRITSEEKER2- Posts: 31,286
10/8/13 10:19 A

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new here... I get more bloated when I eat onions, cabbage and the like... but I love them and they are low carb.... gas-x helps , but hate taking pills I should not need....
have to try this and cut dairy ( except for cream in coffee) and nuts of any sort.. have been low carb.. just getting tired of it with no loss... normal people would loose ..

Fluffy in SC

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ERIN1957's Photo ERIN1957 Posts: 10,241
10/8/13 6:50 A

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OK I know there is probable not a true answer, but thought where else could I ask or start a conversation on this subject.

Bloating, to me bloating is a sign of a reaction, I am having to something I have eaten or drank, I think we all would agree to this statement....well at least for us post-menopause ladies, yes it happens TOM as well. :-D
I am bloated today, not extreme , but enough to notice.
Bowels are good
Water intake is good
No reactive foods?
Perhaps amounts of greens. I had 2 salads yesterday.
Eggs? Probable not as I eat them a lot.
Did add a .25 avocado yesterday to noon salad. Haven't had one for a long time.
I know when I bloat, something is going on.
Listening to the body speaking to me about something being off.
Any thoughts on this would be greatly appreciated.
I am thinking the avocado....but why would I react to it? Fruit? Higher carb food?
Back when I was doing raw vegan I use to eat them almost daily, but then again nothing about that diet was working for me. I was always bloated and stewing something in my gut all of the time. Did enjoy the concept of eating like Eve and running naked through the jungle LOL Ya right! NOT! LOL

Walk through your journey with a loving open heart and as well mind. Treat others as you would like to be treated.
Laugh, if at nothing else yourself.







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ERIN1957's Photo ERIN1957 Posts: 10,241
10/4/13 11:35 A

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Shel, thank you so much for sharing all you did, I so appreciate it!

You sound like you are really doing good.

I have looked into the hemp protein, thinking it might help with some baking or cereal type of things here. Chia is great, but wanted to change a bit from it and flax.
Earthy eh? LOL

It has to be a real challenge to do a true keto diet being a vegan or a vegetarian. I tried it for awhile and failed terribly, scared as well. Hearing so much bad about combining fat and carbs, even though veggie and fruit carbs.

I have to be honest, when I was low fat vegan I got very ill. B12's crashed and were down to 100. I was constantly in misery with digestion issues (grains) and couldn't thrive. A typical heavy person starving. I couldn't absorb what I needed to. Thankfully I have taken care of those issues. It as well was keeping me in reoccurrences of my RRMS.
I haven't had one episode in the last many weeks.
I wish I could be in ketosis eating more vegetables, well maybe some day after I heal more.

Thank you again for sharing your information, I do value all what you shared.

Here's to a great journey!

~Erin



Walk through your journey with a loving open heart and as well mind. Treat others as you would like to be treated.
Laugh, if at nothing else yourself.







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SHEL_V2's Photo SHEL_V2 Posts: 189
10/4/13 10:53 A

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Erin, I would love to figure out how to work back to a more vegetarian or vegan way of eating and be low carb. But for right now, there are a lot of eggs, cheese, cream, etc. in my diet and a little fish. I also feed a non-vegetarian hubby and a picky 9 year old, so it gets complicated.

I'm trying to run at about 1600 calories a day. 15 - 25 lbs ago I was losing weight fast on more, but I'm closer to the middle of a normal BMI now. I try to average 20g of protein per meal. The hard part for me is to have specific snack time, instead of random noshing.

Yesterday was kind of amazing, only 18 net carbs. Without much effort, I'm able to keep it in the 25g to 35g range. When I see it come in that low, I double check that there isn't a mistake in the nutrition data! 70% calories from fat (I average just under 75%), total carbs was 46g (the rest fiber, no sugar alcohols yesterday) and protein was 81g. I had a salmon burger with lunch, TVP crumbles in my dinner, black soy beans, one egg, and some cheese.

Going through keto adaptation / induction, I kept my carbs at about 25g to 30g per day and fat at 70 - 80%. I felt pretty good throughout, only one day of the "keto flu". At that time, there was a bit of filling in the "low" spots with protein powder. Whey. I'd been enjoying hemp protein, but without fruit for smoothies that was just too earthy to take!

Eating fish 1-2x per week, and eggs and cheese, I've been less concerned about supplements other than magnesium and salt. I take 600 mg or so (depending on which brand I've bought) of chelated magnesium at bedtime with my allergy pill. And I take salt shots (minus the tequila) a few times a day of Morton's Lite Salt which has sodium and potassium. I know I haven't had enough if I feel light headed (low blood pressure) or wake up in the night with calf cramps!

Shel

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ERIN1957's Photo ERIN1957 Posts: 10,241
10/3/13 1:34 P

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SHEL_V2, I have a question for you if you don't mind? I am an ex raw vegan and then an ova-lacto vegetarian, what sort of net carbs are you looking at and I am very interested in what numbers you are maintaining your ketosis at; you know Calories, fats, carbs(net) and proteins? Do you take any supplement(B12/ L-Tyrosine things like this) protein powders and do you use soy products? As well how do you maintain a B12 above 300-400?
I hope you don't mind me asking, love to have information on how folks do this.
My best on a vey healthy journey!
~Erin

Walk through your journey with a loving open heart and as well mind. Treat others as you would like to be treated.
Laugh, if at nothing else yourself.







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SHEL_V2's Photo SHEL_V2 Posts: 189
10/3/13 12:56 P

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Three more favorites:

Kalamata olives (89% calories from fat)
Salad dressing (92 - 100%, in my fridge)
Pesto (85%)

Most of the things I've listed (this and previous message) are spectacular for taking a bowl of lettuce and veggies and transforming it into a tasty and ketosis supporting salad!

Edited by: SHEL_V2 at: 10/3/2013 (13:31)
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SHEL_V2's Photo SHEL_V2 Posts: 189
10/3/13 12:35 P

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I eat a little fish, but mostly vegetarian. My favorite fat sources also tend to have my protein:

Brie cheese (74% calories from fat)
Deviled eggs (73%)
Cheddar (74%)
Avocado (82%)
Cotija cheese (70%)
Cream cheese (90%)
Sour cream (87%)
Almond butter (84%)*
Olive oil (100%)
Coconut oil (100%)

* read the label carefully to ensure no added sugar. I've found the raw version are extra tasty.

I've discovered a love of capers. They add a little fresh taste to just about anything you're bored with! I think about 1/3 of all my message board posts mention capers. I just worry that some people aren't getting enough.

emoticon


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ADZY86's Photo ADZY86 Posts: 1,150
10/1/13 5:54 P

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Hmmm...dunno if I have 10 but i'll give it a go:

eggs
olive oil
cream cheese (made into crustless cheesecake, yum!)
avocado
butter (kerrygold...mmmm mmmm!)
coconut oil

That's all i've got! Oooo I love me some fats!

KRISTINSGOALS's Photo KRISTINSGOALS SparkPoints: (83,673)
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9/25/13 1:37 P

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Not sure I have 10, but let's see....

coconut oil
butter
heavy cream
cream cheese
eggs

hmmm.....can't think of many others that I enjoy eating. I do have sour cream and avocados on occasion, as well as eating meats with lots of fat.

As far as eating these fats and keeping calories in the moderate range, for me....at the beginning, I can't count calories at all. I just have to concentrate on getting into ketosis. That generally means eating way too many calories, but it helps break the carb cycle and cravings. Then, after I'm in ketosis, then my calories naturally go down quite a bit because of the satiety.

Edited by: KRISTINSGOALS at: 9/25/2013 (13:39)
Goals aren't for sissies!

Kristin

5'9"
Goal weight - 135 lbs.

PST - Las Vegas, Nevada

Rockin' Red Foxes Team


 current weight: 150.6 
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ERIN1957's Photo ERIN1957 Posts: 10,241
9/25/13 10:42 A

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It is this; list your top ten best and most liked fats you eat to stay in ketosis and still maintain moderate calories?
If you can't think of ten give me what you got emoticon

Thanks!

Walk through your journey with a loving open heart and as well mind. Treat others as you would like to be treated.
Laugh, if at nothing else yourself.







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