Monthly Archives: December 2013

Recipe Blogs for low carbohydrate and gluten free cooking

From time to time I’ll post sites that have given me great recipes for our new life!

Here’s one:



A word about tech stuff: Just Do It! (if you can)

Human evolution vector

Husband and I have been trying out several kinds of arm bands that count your steps and provide numerous other options in feedback information.

We had tried the clip-on pedometers but there were many problems with them, even the pricey ones. Arm bands and the Withings Pulse seem to avoid those problems for us.

We particularly like the ones that give you the amount of sleep and the amount of REM sleep or deep sleep during your night. (We both are having trouble sleeping and sleep is necessary for good health).

Other data you can get includes the amount of calories you expended during your day’s activities, the amount of miles you walked, longest time idle, longest time active and with graphs you can see when your active times and your idle times hit. Also, many of the apps have a great food data base so you can keep track of your food and beverages, calories, carbs, fats, proteins and minerals. And these apps from different companies can frequently sync with your app for your band, scales etc.!

We have spent some $$ trying out these bands. Each time we think we have THE band, we see a new one and the reviews make us want it! Right now we both have the WIthings Pulse and just began to use it on Friday. Here’s my message from WIthings this morning (I tweeted it):

“I did it! I unlocked the Nice day badge with @Withings! #TakeYourPulse 

My steps yesterday were 7800. Withings thought I had a Nice day. I thought I had an active day! LOL Well, the bands have helped us increase our movement. I know I sit too much and so does husband at his job.

He might still prefer the Jawbone band. Both track your sleep in addition to your steps and the aps for your smart phone or iPad are very good with all the information you need in graphs, daily stats and information to help motivate.

BTW, we have also gotten the WIthings scale for Christmas. It weighs you, and sends the data to your smart phone and plugs the day’s weight into a graph. Nice.

Also bought the Withings blood pressure cuff for husband. He has hypertension and is on meds for it. Since starting the new life style and increased activity, his blood pressure is much more under control. I’m waiting for it to be a little under normal for a few days to a week to take him off the med. This blood pressure cuff lets him take his owm blood pressure (actually the smart phone takes the blood pressure.) Then it plots the pressure in the graph and puts the stats in the day’s information. It will send the report to your doctor if you want.

There is so much help out there today for your health. You should take advantage of everything that you can, if you can afford it. Your body is more important than your car (some people worry more about their car! and pay more for its care!).

Although Nike and several other companies have arm bands here are some of what we tried:

Jawbone Band and app for your smart phone.

It keeps tract of sleep and steps and food if you like.


And the WIthings products we have now:

Withings Scales

The scale handles up to 8 different people.


Withings Pulse for steps/activity

This clips to your bra, belt or pocket and it STAYS ON and does NOT fall off!!!

It keeps track of your sleep as well and your steps.

It links with ‘My Fitness Pal’ so my food intake is part of the data base of Withings Pulse.


Withings Blood Pressure cuff which attaches to your smart phone

Withings BP cuff

Nike also has a band.

I am not recommending any products.

I just want anyone who is taking their health seriously to take a look at the aids available to monitor and improve their health!



After Christmas…

We blew yesterday, eating 3 different kinds of pasta salads and corn soufflé, my honey challah, birthday cake, maple sweet thingies, some cookies and chocolate cheese cake with toffee (home-made). Husband had a few Hershey kisses too…

He lost a pound. I gained a pound.

Not bad.

So this morning we started back with our coconut/walnut/almond milk and berries cold cereal with our coffee (Mmmm! what a great way to start the day!) Lunch was some string cheese, salad and my vinaigrette dressing and an Atkins chocolate shake.

Dinner was special. We got back to our new life again with a great meal! Here’s the menu:

  • Spinach, broccoli, red onion, radish salad with flax-seed oil vinaigrette
  • Home made tomato soup
  • Poached salmon with K-B Dill sauce

I’m not sure I want to give out my vinaigrette recipe. Hehe It’s always in demand! Perhaps in a future post…

But tonight I’ll post the recipe for the K-B Dill sauce for the salmon.

twpoint(K-B stands for KICK-BUTT)

K-B Dill Sauce


1/3 cup sour cream

1/3 cup mayonnaise

1 tablespoon finely chopped onion

1 teaspoon lemon juice

1 teaspoon prepared horseradish

3/4 teaspoon dill weed

1/4 teaspoon garlic powder (I spilled mine in by accident and it was great!)

Pepper to taste

Just mix all of this in a bowl and keep chilled til your salmon is cooked. Then spoon a generous spoonful onto the salmon. It is sooooo good! Makes my mouth water just thinking about it!

Salmon is a great fish to have with some frequency. It’s full of omega-3 fats. And Omega-3 fats help STOP the inflammation process that is responsible for disease on the cellular level, diseases like coronary artery disease, cancer, Alzheimer’s, arthritis. They are all influenced by inflammation. But we want good health! So, we need to eat much more in the way of Omega-3’s. The ratio of omega-6 to omega-3 fats should be 1:1 to 1:4. In the west, here, we usually have 1:16 or 1:20. Very good for keeping the inflammation process going.  


Omega-6 is in all of the vegetable oils like corn, canola.

Omega-3 is in the fatty fishes like salmon and in flaxseed oil.


Food Serving omega-3 fatty acids % DV Density Quality
Flax seeds 0.25 cups 7.0 g 156.4 17.6 Excellent
Walnuts C 0.25 cup 2.3 g 50.4 6.3 Very good
Chinook salmon, baked/broiled 4.0 oz-wt 2.1 g 46.4 3.6 Very good
Scallops, baked/broiled 4.0 oz-wt 1.1 g 24.4 3.3 Good
Soybeans, cooked 1 cup 1.0 g 22.9 1.6 Good
Halibut, baked/broiled 4.0 oz-wt 0.6 g 13.8 1.8 Good
Shrimp, steamed, boiled 4.0 oz-wt 0.4 g 8.2 1.5 Good
Snapper, baked 4.0 oz-wt 0.4 g 8.0 1.1 Good
Tofu, raw 4.0 oz-wt 0.4 g 8.0 1.9 Good
Winter squash 1 cup 0.3 g 7.6 1.9 Good
Tuna, yellowfin 4.0 oz-wt 0.3 g 7.3 0.9
Cod, baked 4.0 oz-wt 0.3 g 7.1 1.2
Kidney beans 1 cup 0.3 g 6.7 0.6


Sugar, the bitter truth

Just a 10 minute video. Watch.

Robert Lustig, MD, is a pediatric endocrinologist. He makes a lot of sense.
Since when did we begin to let the ‘food industry’ make all our food for us? Time to get cooking at home.
(But I don’t agree with him that the government should control the sugar in our diets. We can do that very well ourselves, thank you!)


Low carb, gluten free grilled cheese sandwich!

Eating low carbohydrate, gluten-free has been a little challenge. Thank the good Lord for the internet!! There are so many site out there with gluten-free, low carb recipes. I have always liked making my own everything so this challenge has been fun too!

I have a hankering for grilled cheese sandwiches and tomato soup. Temps are dropping here all day and it was raining but turning to snow later so soup and sandwich just feels right for tonight’s dinner. We’ve missed our grilled cheese since going gluten-free so I’ll surprise hubby with this. He has always loved bread…

I’ll let you know how it turns out!

Low Carb/Gluten Free grilled cheese sandwiches


  • 2 large eggs
  • 2 Tbsp coconut flour
  • 1/8 tsp baking soda
  • 1/8 tsp baking powder
  • 2 pinches of sea salt (I don’t like sea salt-too many dead crustaceans)
  • 1-2 T butter
  • 1/4 C almond milk
  • thinly sliced cheese of your liking. We love Colby



  • Stir ingredients together until there are no lumps.
  • Let it sit for a minute (the batter will get a little fluffier).
  • Melt a tablespoon or two of butter in the pan, and pour two small sandwich sized “pancakes” into your pan (on just under medium heat).
  • When the tops start to bubble just a little and the bottom is brown, flip them both over.
  • Put the cheese and other sandwich contents on one slice, and then put the second flatbread on top with the un-done side up. I recommend buttering the top piece while you wait to flip it.
  •  Flip when the bottom is brown, and continue cooking till the cheese is melted and the flatbread is done!

This recipe makes 4 small-sized sandwich flatbread.

My Tomato Soup


  •  quart (32 oz) tomato puree from my garden. You can use the same amount of diced tomatoes.
  • 1 10 oz can chicken, beef, or vegetable broth. Water works!
  • 2 T butter
  • 2-3 T stevia or splenda
  • 1 chopped onion
  • 1-3 pinches of baking soda
  • 2 C cream


  • In a large stock pot, mix tomatoes (or tomato puree), broth (or water), butter, sugar, onion and baking soda. If you want to see how acidy tomatoes are throw in the pinch or 2 of baking soda and stir in it first. It will fiz and bubble a lot! The baking soda is alkaline and the tomatoes, acid, are then somewhat neutralized with all that fizzing!
  • Simmer for 30-45 minutes.
  • Add the cream and slowly bring the heat back up on the soup. No further cooking needed. Just so it’s hot.
  • Serve!


The color of mine is lighter due to the heavy cream.

I hope you love it like we do! We refrigerate the left over and have it again. We love this soup and it’s healthy!

Makes 8 to 12 servings




The flat bread was good but didn’t rise as much as I expected. We ate the grilled cheese with forks. It was good! And very filling. And with my tomato soup, we had our comfort food for tonight. This adds another recipe to our list on this new lifestyle. The goal is to lose the weight and to not be hungry. It is working very well!

(As an aside, I think the next time I make the flat bread, I will use heavy cream instead of almond milk. Might make it rise better.)

Recipe: Almond Flour Waffles

I love waffles! So I thought I would just have to miss them in our new life.


Almond flour does not make gluten and has much more protein and fat than carbs. Actually very few carbs. So for a treat every once in a while, we have these almond flour waffles.

Almond Flour Waffles


1 cup of almond flour (or other nut flour)
1/4 teaspoon of salt
1/4 teaspoon of baking soda
4 eggs
1 teaspoon of vanilla
2 tablespoons of honey (or other sweetener) Splenda or Stevia
1/4 teaspoon of cinnamon (optional)
Blend all the ingredients together with a fork or whisk.


Warm up your waffle iron.
Place the dry ingredients in a mixing bowl, and blend with a whisk.
Add the wet ingredients to the dry ingredients and whisk until well blended.
Add 1/4 cup of the batter, maybe less or more depending on your waffle iron, and close the lid.
When the waffle is ready, (3-4 minutes) take it out, place it on a plate, and then add your favorite topping! These waffles are sweet enough to eat by themselves as well – I’ve grabbed one to eat it on the run a few times.
Seal left-over waffles and store in the refrigerator for a few days, or seal and freeze for a month or so.
Makes about 6 waffles (depending on your waffle iron)

Here’s the run down on carbs in almond, wheat and rice flour:

  Nutrition Info (100g)    Protein   Carbohydrates   Glycemic Index   Fiber 
 Almond Flour   21.94 g  19.44 g   < 1  10.4 g
 White Wheat Flour   9.71 g  76.22 g  71  2.4 g
 Rice Flour   5.95 g  80.13 g  98  2.4 g

Since 7/8 cup = 100 grams of flour,
And the waffles use 1 cup of almond flour,

there are 22.22 grams of carbs in a cup of almond flour.

So, only 3.7 grams of carbs in each almond flour waffle, if you make 6 waffles out of this recipe.

There are 14.52 grams of carbs in each waffle if you had used wheat flour. (white flour).
Big difference! We’re trying to keep our carbs under 60 grams.

We of course don’t use syrup on them. At dinnertime we have creamed sauce (with no wheat flour) and chicken with allowed vegetables like broccoli, mushrooms or green beans.

It’s a very filling winter meal. And the taste is very good. I do add the cinnamon. You should try it! It’s very easy.

Did I tell you that we are allowed some berries each day? They are full of fiber and great phytonutrients that strengthen your immune system which of course fights cancer, heart disease, any disease at the cellular level. So we don’t eat a cup every day-there are 17 net carbs (after subtracting fiber grams) in a cup of blueberries and other berries are similar. We sprinkle a few in our cereal or on our waffles in the morning.


Almond flour might be in your grocery store. I order mine on-line where it’s cheaper even with the shipping. I keep it in the freezer since it breaks down quicker than wheat flour.

(Oh! I’ve lost 3 more pounds).



Here’s another recipe for waffles which allows you to use coconut flour. My almond flour is too coarse where the coconut flour is like, well, like flour! Both are almost immeasurable in carbs.

I want to try this recipe soon. It will turn out great, I know! And don’t be afraid of the taste of coconut in your food. It really isn’t there with this flour.


Almond Flour Waffles


  • 1 cup of almond flour (or other nut flour-try coconut!)
  • 1/4 teaspoon of salt
  • 1/4 teaspoon of baking soda
  • 4 eggs
  • 1 teaspoon of vanilla
  • 2 tablespoons of sweetener- I use liquid sucrolose but you can use stevia or others.
  • 1/4 teaspoon of cinnamon (optional)


  1. Warm up your waffle iron.
  2. Place the dry ingredients in a mixing bowl, and blend with a whisk.
  3. Add the wet ingredients to the dry ingredients and whisk until well blended.
  4. Add 1/4 cup of the batter, maybe less or more depending on your waffle iron, and close the lid.
  5. When the waffle is ready, (3-4 minutes) take it out, place it on a plate, and then add your favorite topping! These waffles are sweet enough to eat by themselves as well – I’ve grabbed one to eat it on the run a few times.
  6. Seal left-over waffles and store in the refrigerator for a few days, or seal and freeze for a month or so.

Makes about 6 waffles (depending on your waffle iron

We had good news yesterday!

The big reason husband started this course in his life for better health was the eye surgery he had to undergo.

His blood sugar and weight were both high before the surgery. With wisdom he considered his health, his eyesight, the outcome of this surgery in cutting sugar and gluten from his diet. The result:  his blood sugar dropped to low normals and his weight has been coming down with consistency even through this holiday season. He has lost 14 pounds to date.

He had the cataract emulsion surgery with intra-operative lens implant on his left eye, the worst one November 26th. He did well with that one and the left eye was done on December 3rd.

He began to see flashing in his right eye which can be a sign of impending retinal detachment. He then saw some flashing in his left eye as well. (I used to manage our operating room and I know the 6-7 hour surgeries that it takes when retinal detachment repair is done. Serious stuff.)

His appointment with the retina specialist was yesterday. He has had complete healing and resultant fantastic vision; the flashes of light have persisted in both eyes, though a little less. His exam by the specialist yesterday ended with:
“Merry Christmas, I don’t want to see you again! Your eyes are fine!”

(His eyes were so near-sighted that the eye balls were so terribly oblong that this was a possible problem for him from the beginning. He had been OK’d by the retina specialist for the surgery preop.)

The news was wonderful!!! I know the great results were not just attributable to his weight loss and lowered blood sugar. But, I also know they did not contribute to any complications of this normally uncomplicated surgery.

Praise the Lord!!!!