Eat like a warrior

Let’s be clear from the start – I have no idea how warriors eat/ate.

How’s that for keeping people engaged in this blog? “My title is stupid.”

Today I’m beginning the “warrior diet.” This is the crown jewel of intermittent fasting, where a person eats only one meal per day. So, I’ll be fasting from approximately 8:00pm to approximately 6:00pm the following day, totaling 22 hours. My meal times will vary a bit based on evening commitments, and I’ll likely snack a bit in that window as well (all keto snacks, of course).

The goal here is to keep my body in a fasting state for as much time as possible. I actually fasted all day yesterday, just consuming water, coffee, tea, and a little apple juice to help balance blood glucose levels. That will launch me into the warrior plan for this week. Then, after a good jump start on ketosis, I’ll head back to the regular intermittent fasting plan of skipping breakfast (fast for 16 hours, eat during an 8 hour window).

What are you doing to recover from last week’s food holiday? Are you setting health goals to hit by Christmas? Let’s support each other during the food holiday season!


Progress Report: DAT

Day After Thanksgiving

Let’s be honest – I almost didn’t step on the scale this morning. But, I know I’d hear about it if I didn’t post something here on Progress Report Friday, so here’s the damage: I’m up 2.9 to 271.9. I’d say a solid pound of that is a brick of Hawaiian sweet bread stuffing sitting in my stomach right now, along with plenty of pie and gravy (currently together, not consumed together… probably).

After a day-after-Thanksgiving (DAT) lunch for folks lucky enough to be in the office today, I’m back on the straight and narrow: keto, IF, and nary a carb in sight.

Have a fantastic holiday weekend, my friends!

Food Holiday

Tomorrow those of us in the USA will join together with family and friends to celebrate something near and dear to all our hearts – food.

Sure, we may call it Thanksgiving, but let’s be honest here, we’re all excited about the mashed potatoes, creamed corn, and pumpkin pie. Notice something about all of those? They’re full of carbs!

In years past I’ve attempted to eliminate those items from my meal. Of course, they’re all sitting there at the table, and I end up eating them anyway. So, not only do I still have the carbs, but I get a nice, big helping of shame too!

Here’s the deal – Thanksgiving is a single day. Sure, green bean casserole (which must be at least 50% French’s fried onions) will drop me out of ketosis, and the pie a la mode won’t help the waist line. But this is a single day to gather with family. Enjoy yourself.

Now, when Thanksgiving is over, it’s over. Friday isn’t part of the Thanksgiving meal. That leftover pie goes home with someone else, and we’re back on the wagon come Friday morning. Go for a nice, long walk, (preferably without killing people in a mad rush to the discount TVs), and get yourself back into ketosis.

Happy Thanksgiving!

that soup tho

It’s fall/winter time here in Minnesota, and that means it’s soup time.

Here’s a super simple, low carb chicken soup I love. I’m still refining the recipe, but I want to share what I have so we can start experimenting with fantastic low carb soups!

  1. Boil about 2 pounds of chicken.
  2. Shred the chicken.
  3. Chop and sautée the following in bacon fat (yes, bacon fat. I:
    1. 2 ribs of celery
    2. 1 lb of carrots
    3. 1-2 cloves of garlic (depending on how much you love garlic. If you’re anything like me, you’ll throw in 47.)
  4. Add 6 cups of low sodium chicken stock.
  5. Add the chicken back in.
  6. Add the following:
    1. 1/4 tsp of crushed basil
    2. 1/2 tsp of salt
    3. 1 tsp black pepper
    4. 1/2 tsp oregano
    5. Anything else you think might taste good.
  7. Boil that up, and let it simmer for about 20 minutes.

Baby you got yourself a stew goin’.

I’ve taken this to work for lunch most days over the past two weeks, and it’s a fantastic midday treat.

What would you add? What would you take out? Who would you serve this too if they were your best friend?

Progress Report – 11/18/2016

It was an up-and-down week for me, but I still logged a 1.7 pound loss. That cuts last week’s damage almost in half, so that’s encouraging.

I’m heading to Nashville this weekend, and I’ll definitely be indulging in a little southern BBQ, along with a whiskey distillery tour, so I’ll be slightly less keto than normal. But, I don’t plan on going nuts. That’s reserved for Thanksgiving.

Speaking of Thanksgiving, I set a goal of getting below 250 by Thanksgiving. Well, this morning I’m sitting at 269. As motivated as I am, I don’t think I’ll be able to drop 19 pounds in 6 days. So, I’m readjusting my goal to this: 245 by Christmas. That’s a loss of 24 pounds in 37 days. That’s going to require some serious work. But, I’m going to make it happen!

Lifestyles of the healthy and keto

“It’s not a diet; it’s a lifestyle.”

Yeah, BS. Anything that doesn’t allow me to go crazy on doughnuts and mozzarella sticks isn’t a lifestyle.

Okay, not really.

I’m having quite a bit of difficulty adjusting my mindset here. I really don’t want to be on a diet for the rest of my life. However, as a diabetic, there are certain lifestyle changes I need to make. They aren’t convenient, and they aren’t enjoyable, at least as of this moment. But, with a little adjustment in my thinking, I can shift from a diet mentality to a lifestyle mentality.

So, what’s keeping me from seeing this as a lifestyle? I honestly have no idea. There are moments when I think “Oh yeah, I can do this forever!” Then there are others when it’s all I can do not to buy out the entire potato chip aisle.

How do you view healthy eating? Do you see it as a lifestyle, or is it more of a rhythm of healthy choices with indulgences mixed in?

Cauliflower pizza crust is gross… NOT

Oh man, I totally got you! See what I did there?

Anyway, Friday night was a night of cauliflower experimentation. Here’s what I did:

  1. Buy riced cauliflower (Trader Joe’s has it on sale for $2.49/bag).
  2. Pop it in the food processor, and grind it to the consistency of snow (’tis the season).
  3. Throw the cauli-dust in a steamer bag and cook for about 4 minutes.
  4. Place it in some cheesecloth (first time buying cheesecloth, by the way), and twist the heck out of it so there’s as little moisture left as possible.
  5. Plop – yes, plop – the cauliflower in a bowl, and add the following:
    1. 1/4 cup of mozzarella cheese
    2. 1/4 of grated Parmesan
    3. 1/4 tsp of Oregano
    4. 1/4 tsp of salt
    5. 1/2 tsp of garlic powder
    6. Anything else you think might be tasty in a pizza crust
    7. A big ‘ol egg
  6. Mix that together, smash it out flat on a cookie sheet, and bake that puppy at 450 for about 15 minutes.

*Note: Not actually a puppy

7. Flip it, and bake it for another 5-10 minutes.

It’ll come out looking like this:


Toss some pizza stuff on there (I used pizza sauce, sausage crumbles, and pepperoni – I’m a man of simple tastes), then throw it back in the oven for another 10 minutes or so, until it looks like it’s done. <–VERY scientific measurement

Presto chango: pizza


Here’s what NOT to do:

  1. Make the crust too thick. I had it around 1/4″ thick, and that was still too much. The inside was mush, and, while it tasted fantastic, no one wants a mushy pizza crust.
  2. Forget to flip it. I didn’t flip it the first go round, and, well, see point #1. Mushy pizza = bad pizza. Again, the taste was fantastic, but the texture really messed with me.

There you have it. Excellent keto-friendly pizza crust. Feast away, LCHF enthusiasts!

Progress Report – 11/11/2016

Welp, this week sucked. Emotions ran high, depression made a nice little comeback, and Clayton fell off the keto wagon with epic consequences. This week I gained 4 pounds, jumping back up to 270.3. So that’s pretty fantastic.

Here’s what I know: I’m not strong enough to maintain a strict eating plan when dealing with episodes of depression. That means I need to reach out to friends and family in those moments. A good friend has been keeping tabs on me. His texts and calls have kept me from turning to binges as a way to cope with the emotions I’ve felt.

I do nothing in a silo. I live in community with others, and sometimes I need to call on them to support me. Let’s reach out to each other when we’re at our worst, and help others when we’re at our best.

Until next week!

Why I used to suck at health stuffs

Goals. We all have them. In fact, the new year is just around the corner (cue the sad trombone), so goals are starting floating to the top of our collective mind.

I used to consider food a reward. Weird, right? Probably not, now that I think about it. Western society views food as the proper celebratory medium.

Birthday? Have some cheesecake!

Lose 20 pounds? Have a pizza! Yes, the whole thing; we’re celebrating!

One of the best celebration strategies I learned is to reward myself with non-food things. New clothes, a fun experience, tickets to a baseball game, etc. Here are the next two rewards I’ve set for myself:

  • Hit 250 pounds – Treat myself to a massage. And not a creepy-dude-with-a-chair-in-the-mall massage – a legit massage!
  • Hit 225 pounds – Finally get the tattoo I’ve been thinking about for years. The one I have is getting lonely. It’s time for another.

What rewards have you given yourself for living a healthy lifestyle? Have you bought yourself a new hat because you ran five times in a week? Perhaps you skipped the drive-through for a month, and now you have tickets to the next Wild game. What motivates you?

Progress Report – 11/4/2016

Monday brought the beginning of my true LCHF lifestyle. I had been weaning myself off carb-heavy foods for the month leading up to it, and I finally took the plunge. The scale congratulated me for my efforts this morning with a 4.4 pound loss! That brings my weight down to 266.3. I started this journey at 292, so this means I’ve officially lost over 25 pounds! I can’t tell you how great this feels. Wait… yes I can. This feels great!

I’m finding the LCHF lifestyle to be a bit of a transition. I was consuming 50-100g of carbs at every meal, but now I’m staying below 30g per day. That has brought about some intestinal… difficulties… But, 5 days in, things are starting to settle down. The one huge benefit I’ve seen is that I can actually tell the difference between a craving and true hunger. Last night around 9pm I thought to myself, “Man, I’m hungry.” Then I stopped and realized, nope, I feel full, and I really just want pizza. So, I popped a couple pepperonis and called it an evening.

This week was a bit light on the blog posts, but I’ll be ramping those up again next week. Stay tuned!