Tuesday, May 8, 2012

What I ate today on the sugar handling protocol

Delicious food, and plenty of it!

Water first thing in the morning to hydrate after a long sleep.  If the stomach is hydrated well, it is protected and can do its job more efficiently.  I make sure I stop drinking a half hour before eating so as not to dilute digestive juices.  Since I want to eat within an hour of getting out of bed, this means I need to drink my water in the first half hour.  I try to drink at least a pint, or two glasses.

Since I had a lot to do this morning, and it didn't seem like I'd get a chance to make my first food within that hour, I had a quart of raw full-fat goat's milk to tide me over.  It offers protein and fat in small amounts, along with many other nutrients, enzymes, and friendly bacteria.

Breakfast is always high in protein and fat and low...or even devoid...of carbs.  Eggs are my favorite, with sausage or bacon to flavor them, or both.  Sometimes I'm in the mood for cheese, and will add that.  Leftover hearty soups or stews are a wonderful winter breakfast, too.  A nice, meaty chili works as well.  Today I had eggs with sausage and cheese, cooked in bacon grease.

Lunch was a large bowl of pork hock soup, made by roasting the hocks for an hour, boiling them for another couple of hours, removing them and picking off the meat, returning everything else (bones, fat, whatever was left) to the pot to simmer overnight.  This was strained and the usual soup ingredients were added....but no grains, pasta, or starchy vegetables were added.  Just carrots, rutabagas, scallions, herbs, onions, and garlic.  Very satisfying.

Snacks were a handful of crispy almonds and some fresh coconut, and a handful of fresh snow peas.  Also a half cup of mint chocolate chip ice cream, a mild cheat.

Two more quarts of water throughout the day....a full quart while lounging in the bath and getting dressed for work.  A pint in the car on the way to work, and another pint on the way home.  Oh, and another pint this evening.  I guess I got three quarts in today.

Tonight, for supper, we had spinach sauteed in bacon grease (we are out of salt pork, waaaah!) and some of our homemade sausage, and some organic carrots with plenty of butter and sea salt.

Later snack:  My special chocolate cake with chevre and berries.  In a 20 oz corningware bowl.  A generous portion with lots of whole milk chevre.

Notice nothing was skim, low fat, lite, etc?  Notice nothing was fortified with anything?  Notice nothing had a label with an ingredient list?  Notice that there was plenty of food and that it was all delicious and satisfying?

I noticed that, too.  This is how I eat to have great sleep and lots of energy, and the way Peter is eating to lose lots of weight.  Clients who are eating this way who need to lose weight are losing it, those who don't need to lose weight aren't.  One client joyfully announced, recently, that she was officially "obese."  Why was she joyful?  Because she'd lost 25 lbs. and was no longer "morbidly obese," and was always full and satisfied.  She reports weight loss every week....except once, when she gained two pounds back.  But she said, "Now I know exactly what I did."  She knows the principles, understands the science.  She can fall off the wagon with no surprises, then hop right back on with the same great results.

There are many principles and much science behind what we are eating and why it is transforming our health in this way, too much for this little blog post.  Be patient.  It is coming.  Soon.


  1. Have you come across the book, Deep Nutrition by Dr. Cate Shanahan? I read it while waiting for your big post. She says if you can keep the carb intake from all sources under 100 grams/day, the weight will come off. She also advocates a type of WAPF diet. So still sticking with WAPF, I cut carbs to around 100 grams/day last week. I lost 3 lbs and have had a couple of better days. But also my sleep is not great, again.

    I can't wait to read your post!!

  2. i had a pork chop and broccoli for breakfast - whoot!

  3. Dinner for breakfast is wonderful! The first meal of the day, after many hours without food, should be power-packed. I'll stay at the ofg bed and breakfast next time I'm in Ohio....

    Pam, I'm not familiar with that book. Does she, like most, say to limit saturated fat? All fats? Or is she 100% in line with WAPF? It sounds like a good book.

    For the record, I am not an advocate of a life devoid of all carby foods, but in this country (and many others) we have fallen into a diet almost exclusively of carbs and need to do something dramatic to initiate healing in our bodies. Often, the best way it to completely eliminate all grains and high glycemic load vegetables such as corn, peas, and potatoes, for a period of time. The weight usually melts off during this period. Later, when the target weight and health is achieved, adding some of these foods back in, slowly, and with tests for sensitivities, can be successful for some people. But there is NO ONE who can live a healthy life on SAD, the Standard American Diet.

    More to come!

  4. Pam, some of us have to keep the carb level even lower. For me it is 50g or less. The carb level you can tolerate depends on your genetics and the level of damage you did to yourself when younger. Since I totally trashed my metabolism for the first 40 years of my life living on processed foods, 100g of carbs is not a good idea for me.

  5. Ok, BFMF, that's good to know. I did eat junk, but nothing like SAD. I was raised on mostly home made foods, and was never a snacker.

    Either of you:

    One thing I've noticed is this: breakfast is a teff wrap (31 g) with ground chicken, 1 tbsp. sour cream, 1 oz cheese, 1/2 avocado, 1 tsp home made taco sauce, tbsp. of onion, and a big handful of greens from the garden. On the side is 1/3 cup kefir cheese with homemade celery salt, chives and sliced almonds mixed in.

    Within an hour of eating it, I've felt very nauseous and icky.

    Prior breakfast was Pecan Splendor granola with all raisins removed, about 1 cup, 1/2 cup frozen wild blueberries, 1 1/2 cups milk, and the kefir cheese on the side. This old breakfast held me until lunch, at least 5 hours. And I never had this sick feeling.

    Any thoughts?

  6. Thanks, sfg!

    Pam, my first thought is the dairy...is the sour cream and the cheese from the store? Cow's milk products? Also, possibly some gall bladder issues. Do you make beet kvass?

  7. We've been having the dinner for breakfast for quite awhile now and love it! Can't really imagine getting through the day on whatever it is that people eat for breakfast these days (or the pop tarts I used to eat in college...)

    I'm going to have to change my morning routine a bit though to get it in my stomach within an hour of waking. We're usually up at 6 am and eating at 8am.

    Favorite is steak with some steamed broccoli, butter and sea salt or wilted spinach with balsamic.

    I am eagerly awaiting the official protocol as I have a feeling it is really going to change my life!

  8. Yes, sour cream and cheese from the store, but not caused a problem before, but not eaten at breakfast. I've never made beet kvass, but do use Real Pickles sauerkraut, etc. (I tried making my own, but it didn't look right and I didn't trust I'd done it right.)

    I've never been dx'd with gall bladder issues. Do you know how that might manifest?

    Thanks for the help!!

  9. FF, yes, how on earth did we function on a couple of poptarts or a big bowl of Golden Grahams? Yikes! Or white bread toast with margarine! Egads!

    Pam, gallbladder issues are rather common, and there can be signs long before it becomes a medical issue. One common sign is nausea after eating fat, and the breakfast you described had plenty of good fats, the other one seemed to have much less. Morning sickness and motion sickness can be associated with liver/gallbladder issues. Others include dry, itchy feet or even peeling skin on the feet, and headaches over the eye.

    Beet kvass will thin the bile and make it flow more readily, and beet kvass has other health benefits as well. And it won't hurt you if you don't need it. A shot glass with meals containing fats for a few weeks is an easy way to tell if you need it...you'll likely feel better.

    You can get two batches from a few organic beets, and you can put the spent diced beets in a soup or borscht, so it is very economical, too.

  10. Yup, all of those except the headache. I am going to work on the beet kvass and see if it helps.

    Thank you!!!

  11. Yesterday I found the video you'd posted on May 9th, Part 1 for the classes. I don't do Facebook, and am wondering if the info is only there?

    I made the beet kvass right after you mentioned it, but the digestion problems stopped before it was ready, and I've not yet used it. It's been in the fridge since about day 6. How long will it keep? It must be about a month old now.

  12. The kvass will keep indefinitely in the fridge as long as it doesn't get mold on it. Even then, many people simply spoon the mold off and use the ferments underneath. I give it the sniff test, then the careful taste test, if I'm not sure. Fermented foods don't become dangerous in a sneaky way like canned foods can. They are pretty up front about it and very safe.

    Go ahead and use the kvass now. It is very good for you in many ways, but especially since you did have a lot of gallbladder symptoms. Why wait? Prevention is the best way to approach health.

    As for the class and that video....I was playing with some rough drafts of the video when my computer crashed, and crashed in a big way. I didn't even know that video was posted...didn't mean for it to be! But you make a good point. I am setting up the class now and will announce a date here as well as on facebook. It will be packed with great info!

  13. Class series to start on September 18, 2012 register here: http://w.mawebcenters.com/healthylifestylecoach/ecommerce/lifestyle-courses/foundations-of-vibrant-health.html

    Coupon code worth $50: digestion.