Lovely Losers 2021 - NO STOPPING n November!!

**gz9gjg** · November 19th, 2021, 05:59 AM

I have read we should try for 1:1 ratio, or higher, of Omega-3 to Omega-6.

Sam, please remind me why are you avoiding dairy, coconut oil and nuts? Trying to get enough fats without them is going to be difficult, and limiting. Do you eat bacon? I save the fat I drain off, and use it in cooking; and lard is a refined version.

Also, where do you get cacao butter? That sounds interesting to try.

You are so right about sugar being I'm every processed food - I read somewhere the food industry has 60 or so different names for sugar.

**gz9gjg** · November 19th, 2021, 06:17 AM

Hey PearlyMae, bummer that you are up - but I'm sure you will get back in your window again.

My defense against "not cooking" is to make batches of stuff like hatch chile chicken thighs, or southwestern pork stew, beef burguinon, or Tuscan pepper beef stew. I'll get 6 or so servings per recipe, store it in glass containers, and heat it up in the microwave. It's nice to have "no cooking" foods on hand to alternate with other choices.

AFM, I am on P4d23, at 138.0. I am pretty much back to my regular diet - only counting P4 days in case I decide to do another round.

**samslice** · November 19th, 2021, 06:57 AM

Morning!

P3D11 over here, no weigh-in today but I'm feeling sooo much better than earlier in the week.

I have adjusted my daily menu to include a much wider variety of food, rather than throwing a tablespoon or two of oil at everything.

I think part of my initial hunger was a result of reading too much advice about going heavy on fats - it wasn't advice that I needed since I've been living the healthy fat life for a while now. Variety is the key to keeping me feeling sated. So I just tried eating much smaller portions of several different foods. I had to make myself eat dinner last night because I was only at 1,000 calories by 7:30. That was a great feeling and I'm so glad I didn't give up because of a few rough days.

I'm thinking about trying peanut butter today, or macadamias. But I'm wondering if it would be better to wait until I can measure the possible gains in a couple days.

I'm brining my turkey thighs today, and I had to scrap my flax bread stuffing idea bc it has coconut flour. If anyone has a decent (it doesn't even have to be great, since I'm mostly just looking for texture) egg & coconut-free flax or chia bread recipe, that would be awesome. I'm thinking I could probably do the chia "egg replacement" but haven't researched yet.

I wanted to try worcestershire sauce, but I will likely pass on that for another week or two. While searching for alternatives I saw people mention bragg's aminos. I haven't seen any solid conclusion on whether or not that is safe due to the soy. I have coconut aminos, because, of course I do. hahaha, I laugh because it hurts.

I can't wait until next week, when I try coconut again and realize it's safe, and the butter was the culprit this whole time. And then a week after that, when I no longer have a dairy sensitivity

Staying positive today!

**gz9gjg** · November 19th, 2021, 07:13 AM

I have seen recipes for almond flour "mug bread" but not coconut flour, which tends to be very dry.

**samslice** · November 19th, 2021, 07:21 AM

Hey gz9gjg.

Congrats on your stabilization! Was there anything you have added back that you missed? I keep side-eyeing black beans and lentils, and I love that the thought of pasta and pizza kind of gross me out right now. Thank you, hcg!

I know for sure there is a dairy allergy, and because I was consuming coconut in all forms simultaneously in my first few p3 days, I'm just being extra cautious until I get back into my 2 lb window, and nuts I'm just being overly apprehensive about. I really really hope it's fine, though. I have only been eating pork sparingly, but that's going out the window today after I get some pork belly.

You can get cacao butter in most grocery and health food stores, nativas is one brand but I'm sure there are more. Just be smarter than I was, and make sure you're getting the food grade version, and not the one used for cosmetics.

I'll try it out today and post results if it's any good, white chocolate bark sounds so dreamy right now...

Oh, I was wondering also if it's common to develop sensitivities to erythritol and xylitol? I have been using them for years, but I had crazy bloating the other night after taking a sip of cocoa I made - but it was also right after a dinner with lots of cauliflower, eggs, and a digestive enzyme with mct. I flew too close to the sun, so I'm just cutting everything I'm unsure of in the meantime.

**samslice** · November 19th, 2021, 08:31 AM

I switched from very weak coffee to Cuban coffee a few days ago. Way too much energy. Here's my millionth question, lol -

I'm not going to try bragg's aminos.

If anyone has experience w/ tamari in p3, I'm very curious what your results were.

**Leez** · November 19th, 2021, 08:51 AM

@samslice:
Glad you are feeling better. Good observation on the fat amounts. The recommendation to push fats is really only relevant to the first couple days of P3 when its really hard to eat normal quantities without feeling stuffed. So it is time to pull back on that when you are able to eat enough other stuff to keep your calories up.

I just avoid soy as a general rule, so I would warn you away from the Braggs and tamari for hormonal reasons. It is not a problem to use in P3 otherwise.

For the earthy flavor you get from soy sauce and tamari, you might try mushroom powder with just a small amount of black strap molasses--like an 1/8th tsp--mostly for the color. I buy dried mushroom and make my own in a coffee grinder. Another option is nutritional yeast, but that goes a little more cheesy flavor.

Peanut butter is a caution food...which means its something to be aware of both for reaction and as to serving size. You are right to think its a better idea to wait till your TOM bloat resolves to test it. MMMM.....macadamia nuts. So addictively yummy. Every once in a while, I'll get the big jar of them at Costco.....they are always so fresh....but I have to portion them out and freeze some, or I can't leave them alone.

I find cacao butter doesn't really have any chocolate flavor on its own, even though it smells heavenly. So I generally add some good quality vanilla or maple extract when I use it alone. The advantage over coconut oil is that the candy will stay hard at room temp. I sometimes blend some in with my cocoa crack just to get that property.

I don't know that its common to develop allergies to sugar alcohols, but if you do, the symptoms are gas, bloating and stinky emissions, sometimes gut pain. You can try Bocha Sweet as an alternative bulk sweetener (made from squash instead of corn). Monk fruit may be another option, but I can't use it---tastes awful to me. I use a lot of stevia, and just use the bulk sweeteners when I need the volume for baking. The best stevia I've found it Yungas Green. It is a bolivian variety shipped out of Florida. Its the only one that doens't have an aftertaste for me. Total game changer.

**gz9gjg** · November 19th, 2021, 09:24 AM

Sam,

I don't know if you can develop bloating after using erithritol and xylitol after years; both have always caused me problems. I use Allulose, which is a rare natural sugar, and punch its sweetness up with Monkfruit or Stevia; and sweetener tablets called Natreen which I get on eBay, and contain cyclamate. I'm fortunate, I don't have food allergies and don't get "immediate" bloating from anything. Starch and sugar do cause me bloating, but that's generally hours later. So maybe look to other things you ate earlier in the day.

As to beans, lentils and pasta, they are all mote or less permanently banished from my diet. I am in remission from Tupe 2 Diabetes, working to improve my insulin sensitovity; so I continue to keep my carbs in the 10 - 30 gram range daily.

Thanks for the tip about cacao butter, I'll look for it.

Regarding fats and seed oils: I won't say I have 100% bought into this, but it's interesting: presentation by Dr Chris Knobbe on "Diseases of Civilization":
https://m.youtube.com/watch?v=7kGnfXXIKZM

**PearlyMae** · November 21st, 2021, 11:01 AM

Hi all you Lovely Losers! Especially the True-Blue Trio, Sam, Leez and Gz. (and a shout out to the Loyal Lurkers! thank you DebRN!) And others! I know you are out there!

Thursday I was 4 pounds up from where I have been for several months. So I tried to be very carefully perfectly P3 all day Thursday but got into those Chia chips and Friday I was down .8. So no steak day yet, as I was down, not up and that was the deal I made w myself.

Thursday I think I was a little better yet, but got into the darned peanut butter late evening. Only down .4 yesterday, but that put me below LIW, but still, no steak day.

I cooked dinner both nights, with more protein and lots and lots of good veggies. Then Friday night I made two of my famous-in-my -own-mind quiches to take to book club on Saturday morning, and wore myself out big time. I’d also done the Costco,grocery store,post office etc. etc. type of afternoon and walked my little legs off, So I really couldn’t judge if .4 was all I had list, as my legs were a little stiff.

Yesterday I give myself an A+. Some crustless quiche for breakfast with some cucumbers and grape tomatoes, a SUBWAY

Lovely Losers 2021 - NO STOPPING n November!!

power bowl with my own blue cheese dressing for lunch, and then supper I really wasn’t hungry— that power bowl is huge! But instead of hitting the peanut butter jar, I had some sliced cheeses, a sliced apple, and some Allman butter. No, not butter made out of an old rock band, Siri! Almond butter! That got me through the snacky part of the evening.

Down 2.8 today! That puts me at exactly 4 pounds down. I don’t usually have losses quite that large overnight, so I’m thinking whatever I was eating ( like cassava flour/ chia seed chips)was building up a lot of inflammation. I will try to continue my good habits for a while before I introduce anything new
Again as I want to Lock this weight back in!

I ate more volume, more protein, a little fewer carbs, more water and stuck to foods I absolutely have time-tested as fine for me.

Whew.

Onward!
P
pS, I have a time tested Suzanne Somers dressing without bread that is quite good. I have made several times over the years. I’m planning to make it this year and I will post the recipe here later today.

And instead of the usual green bean casserole with mushroom soup, I’m doing Parmesan and almond green beans.

I’m not sure if that’s green beans almandine or just green beans PearlyMae.

I steam the green beans and then put in a skillet with some butter (or use your fave oil) and sort of sizzle them until hot, sprinkle grated Parmesan cheese over and a handful of sliced almonds, and let them sit sizzle a little longer with the lid on the pan.

The butter and Parm make a crunchy coating here and there on the beans and the almond slices.

Very decadent, seems fancy without a lot of work.
I usually just make one serving at a time for myself, so I still have to figure out how to make for a family feast. Probably I’ll pre-cook the beans, and toss them in the skillet and do the sprinkling just before serving.

Any Buddy else got a Thanksgiving secret Recipe?

P

Sent from my iPhone using Tapatalk

**gz9gjg** · November 21st, 2021, 01:23 PM

PearlyMae,

Congrats on getting back into your window! What a relief -

As to favorite recipes, I like mashed cauliflower with celery root - I'll pull out the recipe and post it. (Two snoozing cats are anchoring me to the couch just now . . .) It takes riced or whole cauliflower, celery root (A/K/A celeriac), cream cheese, and butter. It honestly tastes like mashed potatoes and has the same creamy texture. Everybody eats it and nobody has ever noticed it isn't potatoes.

**gz9gjg** · November 21st, 2021, 04:13 PM

Mashed cauliflower & celeriac: Recipe for 4 people:
1/2 lb Celeriac (celery root)
1 lb Cauliflower, whole or riced. Frozen is OK.
2 oz Cream cheese or Mascarpone cheese
1 oz Butter
Salt & pepper to taste
Optional: 1 clove garlic
Peel the celeriac and slice or cut into chunks. Boil in water, about 12 minutes. Drain well.
Cut up whole cauliflower into florets, or use riced. Steam cauliflower until soft, about 15 minutes, and drain well.
Put the cooked vegetables into a food processor with cheese, butter, salt & pepper. Process until smooth. Adjust salt & pepper to taste.

From Carrie Brown's "Keto for the Holidays"

Some recipes add a clove or two of garlic. I have found the proportions of the vegetables are flexible. Use whatever yield of celeriac you get after peeling the root; and as much as double the cauliflower in proportion. The celeriac adds smooth creaminess that cauliflower alone doesn't have. If you haven't tried Mascarpone cheese, it is a sweeter, less tangy cream cheese - I use it as a substitute for cream cheese, sour cream, or creme fraiche.

**Leez** · November 21st, 2021, 04:53 PM

Good report Pearly.....we can all take a tip from the eating more veggies and enough protein when weight starts to rise.

I really think so many of us got into weight trouble from being under-eaters rather than overeaters. Its definitely true for me. The irony is the result is the same---weight gain. Doesn't matter how righteous you feel restricting, it eventually translates into weight gain.

@gz: I just discovered celery root this year, and was using to lower the carb load on gold potatoes. (Yellow squash works for that too.) i love the subtle celery flavor it has in the midst of its creaminess. Such a great idea to use it for creaming up cauliflower.

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