December 1

Photo food diary Dec 1, 2008


Late morning snack Dec 1, 2008 Chocolate/caramel shake
Late morning snack Dec 1, 2008 Chocolate/caramel shake

Mid-afternoon snack Dec 1 2008 Salami/peppers/pickles
Mid-afternoon snack Dec 1 2008 Salami/peppers/pickles

Dinner Dec 1, 2008 Steak and wedge salad
Dinner Dec 1, 2008 Steak and wedge salad

Diet tonic two glasses Dec 1, 2008
Diet tonic two glasses Dec 1, 2008

Dessert Dec 1, 2008
Dessert Dec 1, 2008

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  1. Everything looks absolutely Yummy!!!!! Would you please share the recipe for the chocolate/caramel shake? Did you use Torani Caramel Sugar Free Syrup in your chocolate protein shake?
    I purchased the Torani Black Cherry Sugar Free Syrup today and had your favorite dessert tonight after finally finding the Pomegranate Arils in a plastic container. Delicious!!! I almost purchased the Caramel flavor, but was hesitant.
    Here is the recipe:
    6 oz water
    1.5-2 scoops chocolate protein powder (low-carb)
    1 ounce coconut milk
    cup of ice cubes
    1/2 ounce Ambiance (Torani is ok, too. Or DaVinci) sugar-free caramel flavored syrup
    blend in blender.

  2. Fascinating and compelling!
    These photos, if continued, could increase your readership more than the best medical study dissection. You might want to lose the Fiestaware dishes if that’s what they are. Some had uranium dioxide in the glaze! On the other hand, that would keep your food “hot” even after it was served. Check it out with a Geiger counter.
    They are not Fiestaware dishes, so I don’t have to give them the once over with a Geiger counter.

  3. Your Chocolate/caramel shake sounds super! Not to mention, coconut milk is very satiating as well as extremely nutritious.

  4. I’m new here so apologies if this has been covered before.
    What’s your take on the dangers of nitrites and nitrates typically used in meats such as bacon, salami etc.
    Many thanks,
    Here is a good blog post on the subject. It’s the one I would have written had I gotten around to it sooner. Now I can just link without having to go through all the effort. Ain’t technology grand?

  5. Does MD prepare all of your meals? Man, that lady must love you!
    Most of them. I prepared the blackberries and pomegranate for dessert, however.

  6. Oh…YUMMY!!
    Hummm….seems to me, I’ve had this CRAVING for Blackberries…and even gave a Pomegranate a try….hummmm….wonder where I GOT THAT IDEA FROM!!!!! 🙂

  7. what would you guess the mix of protein ,sat fat,cholesterol, and carbs to be in this day’s consumption? i know you do not worry/think about such things, but just curious?
    I don’t know exactly. I would have to run it all through a nutritional calculator to get the precise numbers, and I don’t have the time nor the inclination to do it now. If anyone else wants to take on the task using the photo dietary diary, go for it. I would guess that my carbs are about 30 gm per day, fat about 65 percent of calories, sat fat 15-20 percent of calories, cholesterol 1000 mg and protein about 150 gm.

  8. I would also suggest adding a raw egg to your smoothie, which gives it a smooth, yummy texture and adds more nutrition. To do this safely, you should buy high-quality eggs and inspect them (check for cracks, bad smell, unusual consistency, etc.) before using them. I think Dr. Mercola has an article on how to safely consume raw eggs.
    Personally, I like to add two yolks and one white to my smoothies.

  9. I think one thing these photos suggest that it’s a lot easier to stick to any restrictive diet when you have a person cooking the food who understands the diet and is also able to present a variety of food in an appealing way.
    Another thing that is clear is that the quantity of food you’re eating every day is not that great, but it seems to be enough to satisfy.
    That’s one problem facing low-income people, I think. They’ve become accustomed to substituting quantity for quality.
    Very true on all counts.

  10. I am not sure why we are so fascinated with what you eat but I am just loving the fact that you are doing this post! You are honestly going to take a photo of that hostess cupcake when you have one? Haha.
    Do you mind sharing what brand of coconut milk you use? I have read that some contain a starch of some kind to make it thick but for some reason isn’t disclosed in the ingredient list.
    Last night I was in B&N and Taube’s book was featured in a display of recommended books in the diet section. I think I saw it in the best sellers section also. It’s good to see it getting the recognition it deserves.
    We use Thai Kitchen Organic Premium Unsweetened coconut milk. And I will indeed take a photo of a Hostess Cupcake if I eat one. But don’t hold your breath. Hostess cupcakes are way, way down the list of things that tempt me.

  11. Forgot to mention – I also like to add raw cacao powder to my smoothies, for the nutritional blast and added taste. I get mine from Sunfood Nutrition.
    OK – why don’t I just go ahead and publish the whole recipe?
    1 raw egg (and maybe one extra yolk)
    1 small frozen banana chunk (2 inches)
    6 oz whole milk (or almond milk)
    1 scoop vanilla protein powder (I use Jay Robb’s)
    1-2 tablespoons raw cacao powder
    1/2 packet of Sweet-N-Low
    I blend it using a Magic Bullet, which requires only about 10 seconds of clean-up, since you blend it right in the cup that you drink from.
    Thanks for the recipe. Sounds good.

  12. I can’t eat preserved meat (salami, bacon, hot dogs, etc.) because they cause me to have migraines. Eggs give me the runs and cheese also is a migraine trigger. It makes eating low carb very difficult. What do you suggest?
    Fresh meat. All kinds of non-preserved types. Roasted chicken, hamburger, steaks, ham, etc. And low-carb vegetables. And you can also supplement with protein shakes.

  13. I forgot to share my recipe for a really good chocolate shake:
    Polar vanilla seltzer
    1 rounded T of good quality dutch cocoa
    1 heaping scoop of whey protein powder
    2-3 T heavy cream
    2 scoops (tiny scoop that comes in jar) stevia
    Pour cream, a little seltzer, cocoa, stevia and protein powder in glass.
    Blend with stick blender very well until frothy.
    Add ice. Top off with vanilla seltzer to top. Stir. it is delicious!
    Thanks. It does sound good. I bet the seltzer gives it a little pizazz.

  14. Thanks, Dr. Mike. Your blog is a tremendous resource. Your effort is appreciated by many folks.
    It seems to me that you recently mentioned a target of 15% body fat for men. Does that hold for men in their 50s? I recently went to a local “fitness” center for a caliper assessment of body fat as a reality-check for my bathroom scale that gives %BF estimates. The scale and calipers agreed (18.5%), which was nice to know. There was a wall chart that stated this reading for a man my age (52) places me in the lean to very lean range. Are they out to lunch?
    Also, the scale’s %BF readings have become quite unstable lately. I’m wondering if they don’t work as well as we get down into the upper teens …
    The 15 percent is a rule of thumb for young, in-shape guys. If you’re a little older, it’s normal to have a little greater body fat percentage. It’s a little like serum testosterone. What’s normal at 52 is a lot less than what’s normal at 20. The question is do you want the normal testosterone of a 20-year old or the normal testosterone of a 52-year old. Many people would opt for the former.
    The scales may not work as well at the lower BF percentages, but I don’t know for sure.

  15. I get migraines from those foods too. (And also ham, by the way.) I’ve learned to explore the meat case. There’s a lot of variety in there if you poke around. Some of the meats that people rarely eat taste very good. When I want something pickleish I make a salad with lots of vinegar. Not quite the same as sauerkraut but that’s life. 🙂

  16. I love milk! I usually buy low carb milk called countdown; it only has 3 grams of carbs for 8 0z. But milk itself is controversial, and pasteurized milk is even more of a problems in lots of people’ eyes. Plus I started noticing few headackes if I drink lots of milk lately. I used to drink fresh, warm fuzzy milk from the cow when I was younger. Those were the days! Not for a weak stomack though! But here in NYC it is a crime to sell unpasteruzed milk raw milk. Almost impossible to find. So I started drinking lots of almond milk, which I grew to like a lot. I use it with my Isopure no carb chocolate protein and cocoa with few blacknberries and truvia( mix of stevia and erythritol). Tastes good. But I always wanted to try coconut milk. I am not sure if it hyperallergic though. I never tasted anything thats exotic. Coming from deep ends of Russian cold side, it would explain it. I know I am allergic to pineapple. Dr Eades how does coconut milk taste like? Does it have any similarity to regular milk at all? I should try it, I always so every year I will and never do.
    No, coconut mild doesn’t taste like cow’s milk at all. It’s sort of tasteless – to me, anyway. It’s tasteless with a mild flavor of fresh coconut. That’s the best way I can describe it.

  17. I would describe almond mik ( unsweetened ) same way . It tastes like flavored water with a taste of almond. The only problem is I have never tasted the coconut so I have no idea how flavor of coconut is. I guess the way to find out is just buy one, lol!

  18. Is this really all you ate yesterday? It doesn’t seem like a lot of food. Hmmmm…..maybe I’m eating too much?
    That’s every bite I ate yesterday.

  19. Thank you for sharing this it really helps someone like me. I have been on low carb for over one year and have lost a little weight. Start weight 163 got down to 149.6
    I have Insulin Resistance and was frustrated that I was not at my goal weight although I weight train and followed LC to the letter but never wavered.
    This past week I threw LC out the window, so to speak, and ate all sorts of higer carb foods. Risotto, potatoes, cookies and candy. I feel awful, cravings are out of control and have no energy. I realize that it’s not just getting to goal anymore it is eating better and taking care of myself. I am clearly allergic to carbohydrates, I feel like a different person when I eat this way. So back in the saddle again but for life and it may take me years to lose 20 pounds, oh well at least I will feel better.
    I guess Dr. Mike what I am trying to say is thank you for this blog.
    I’m glad you’re enjoying the blog. Hope it gets you back on the straight and narrow.

  20. Dr. Eades, I watched your video, and you are working far too hard for your Americanos (Americani?)! I have a good espresso machine, and if I want an Americano-type coffee rather than an espresso, I just use a bigger cup and let the water run longer. Same crema, one cup, no boiling water in a separate kettle, no transit between the machine and the cup. I think your push-button machine should be able to do the same thing–maybe just push the button twice?
    And I totally agree with you with the cream thing–black coffee is best just the way it is!
    Unfortunately, my machine is programmed for either a single or a double shot. I can’t just hold the button and let the water run. I wish I could. But it’s easier than the video because we have an instant hot water device that puts out hot, hot water, so there’s no dragging around a kettle.

  21. Something that might be interesting to do sometime would be to calculate the cost of your day’s meals and compare it with (1) the cost of a typical fast-food menu for a day and (2) the cost of a slightly more upscale menu for the day, the type an urban employee eating all meals out might eat.
    It might turn out that the expensive-looking steak and out-of-season berry menu wasn’t much more, or even less, than restaurant food. This would be a good incentive for people to follow the plan.
    I wonder if a book consisting of just menus, beautiful photos, and perhaps approximate costs would sell. It would have to include some portable meals for those who worked in offices.
    Some of MD’s tips for making the plates look nice might also help people who are accustomed to eating out of clamshell containers.
    I’ll pass your suggestions along to MD; maybe she’ll blog on how she plates the stuff. I’m so used to it that it never occurs to me that it’s anything other than a plate of food. I guess I’m just an ungrateful swine.

  22. This is off topic but the only post I can find on magnesium is the one you did on inflammation on 29 July 2005.
    Ever since I found out I have type II diabetes four years ago I have had a gut feeling that I am suffering from a long standing magnesium deficiency. I have most of the classic symptoms including heart palpitations. However although I have tried every form of magnesium supplement I could find the results have been less than dramatic, that is until I read about and started taking magnesium chloride hexahydrate in a concentrated water solution.
    The main problem I ran into with other forms of magnesium is that I could not seem to take very much without causing diarrhea and/or abdominal discomfort. Even though magnesium chloride is used by the ton as a deicer it was not easy to obtain in a USP grade powder. I had to get a pharmacy to order it for me. Even this took some doing.
    The literature I have read on magnesium, and especially magnesium chloride hexahydrate, is that it can take anywhere from 3 months to a year at fairly high doses to correct a long term magnesium deficiency. The results I have experienced after less than a month with magnesium chloride hexahydrate have been so far been quite remarkable.
    Some researcher suggests that high blood sugar and insulin levels interfere with the transport of magnesium. Other research has found that diabetics are deficient in magnesium and that this may explain why hypertension and nerve damage are common complications. To make matters worse, research also suggests that diabetics do not readily retain and store magnesium. For this reason I take it in divided doses during the day.
    Another advantage of magnesium chloride hexahydrate in a concentrated liquid solution is that the magnesium is absorbed through the skin when applied topically. A form of magnesium chloride hexahydrate that seems to be growing in popularity for this purpose is a product called magnesium oil. Although it feels oily to the touch it is not really oil based. Magnesium chloride hexahydrate just feels oily in a saturated solution.
    Although magnesium deficiency affects the majority of the population, like the low carb diet, it doesn’t get much respect. It would be great if you could start a blog on magnesium.
    Another thought is that you may have increased your levels of magnesium with the other supplements, but not to the point of symptomatic relief. Then when you added the mg chloride hexahydrate you were able to get levels up after a few more weeks of supplementation. It’s difficult under the circumstances to be absolutely sure that the mgcl hexahydrate was the key. But I’m glad you are doing well on it.
    The best way to get magnesium levels up quickly is by intravenous magnesium, which we used all the time in our clinic. it’s really too bad that more docs don’t offer that service.
    There is no question that diabetics are mg deficient, as are people with hypertension and a host of other disorders. There is an entire school of thought that posits that a mg deficiency underlies the entire metabolic syndrome.

  23. I’ve been making shakes for breakfast fairly regularly since they are so convenient. I usually use a low calorie protein powder (currently AtLarge), frozen berries and peanut butter. I want to lower the carbs and increase the fat so I will have to try substituting coconut milk for the peanut butter.
    Whats your opinion on having shakes regularly? Some suggest that since they are liquid food they will digest much faster and increasing insulin.
    Also I’d be curious to see your macronutrient and calorie breakdown over a week, have you considered using a site like fitday?
    I have shakes once per day, sometimes twice, but usually only once. And some days I skip. But they are so convenient…
    With all the projects I’ve got going right now, I don’t have time to run all this stuff through a nutritional calculator. Maybe someone else will do it for me. Should be easy – all the photos are there.

  24. AJ, there was a wonderful egg omelette on previous post and Cofee Americano, I assume you didnt see those first few pictures!

  25. Do you prefer an isolate or a concentrate? I finally found a low heat concentrate that doesn’t kill my gut like the isolates do. I think they taste better too, more of a natural taste. Wonder if I could find some university to test my GSH levels before and aft? lol.
    I like the diet diary and pic idea. I have heard many say how after doing the diary, they were shocked at all they ate or what they ate. Pics may be even more of an eye opener… for those who care.
    I prefer a combination of the isolate and the concentrate, with more of the latter than the former.
    I’m sure that if you’ve got the $$$ to spend, you can find someone to test your GSH.

  26. Thanks for your protein drink recipe…I will definitely pick up the Torani Caramel Sugar Free syrup at Beverages and More sometime this week. I searched the Internet for the brand you use, but didn’t come up with the name at all.
    I also wanted to share that I add Instant Expresso to my Chocolate low-carb whey protein drink. Absolutely Delicious!
    Here’s the brand of Instant Expresso I use (you have to scroll down a bit to see the jar of it). I can buy it locally at a couple of supermarkets, so I’m very happy and always have several jars on hand.
    If you have trouble finding the Torani, go through the highlighted link on this post and get it through Amazon. They’ve got all the flavors and ship pretty quickly. That’s where we get ours.
    Hmmm. The instant espresso sounds good. May have to try it.

  27. ME: The best way to get magnesium levels up quickly is by intravenous magnesium, which we used all the time in our clinic. it’s really too bad that more docs don’t offer that service.
    Yes, it really is too bad that it is hard to get IV magnesium therapy. Interestingly when doing my research I found several references that claimed that supplementation should not exceed more than 1/2 the RDA (1/2 x 420 mg for men) because magnesium becomes toxic over this level. What’s with that? Other sources said that it is best to get all the magnesium we need from food sources and not rely on supplements. I for one believe this is impractical.
    I think that you are correct in speculating that the main reason I suddenly saw dramatic improvement was that I was able to get to the levels I needed with mgcl hexahydrate. For the initial 2 weeks I was ingesting 1200 – 1400 mg/day in divided doses spread throughout the day. I have since read that when a single dose approaches 200 mg the body’s absorption rate of magnesium decreases dramatically. So I think divided doses spread throughout the day is also a factor.
    I don’t know where the idea that anything more than half the RDA is toxic. I’ve both taken and given much more than that countless times without incident, other than maybe a little diarrhea. In days of old we got much of our magnesium from our drinking water because we all drank well water. Now we all drink bottled water or softened water, which is pretty much devoid of magnesium.

  28. If I may, I’d like to follow up on the comment above about taking magnesium. I noticed the commenter mentioned heart palpitations as a symptom of deficiency. I had heart palpitations a lot as a child, but they went away as an adult (I assumed because I was a lot fitter) but started coming back a few years ago. Last year I added magnesium as a supplement based on your singing its praises in PP and PPLP to see if I could notice any difference in well-being. I don’t remember how much or what kind now. But the heart palpitations really increased and were getting kind of scary. After doing some research, and learning that one of the possible causes was mineral imbalance, I stopped the magnesium. The palpitations decreased to almost never having them. A few months ago I added some magnesium back in, the heart palpitation episodes increased, so I stopped the magnesium, and now they’ve decreased again to only an occasional one now and then. I was taking only a third of the dose recommended on the bottle. Could I surmise that I am getting enough magnesium from my food, and I don’t need to supplement? Or could adding the magnesium create an imbalance with other minerals? At any rate, it seems it would be better to not induce heart palpitations so I think I should skip the supplement if it has that effect on me.
    Interesting history. Thanks for passing it along. I’ve treated countless patients with magnesium – some with fairly high doses – and I’ve never had one tell me he/she had palpitations. It’s good to know that it affects some people that way. I don’t know the mechanism. I need to think about it a little, I guess.

  29. I have been supplementing with magnesium fairly steadily for four or five months now, but recently I have noticed that when I take it I generally wake up at night with my heart racing/pounding. I don’t know if it is just a coincidence and something else is causing it or what. Sometimes it keeps me up because it won’t stop and frankly it freaks me out a bit. I am thinking I should stop taking the magnesium… Or maybe I am just taking too much? I use the brand from your website and take two a night. Does anyone else out there experience this?
    They do. See Ethyl’s comment.

  30. I’m a fan of good salami. That snack plate pic made me hungry. Which is your favorite: Molinari, Framani, Columbus Artisan or another of your choice? Thanks
    My favorite is whatever MD puts before me. I don’t think that I, myself, have ever purchased a salami in my life. In this case, she used Molinari.

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