A boat full of carbs

AstraMonti

That's my lunch, angus sirloin marinated with spices for 4hours in the fridge. Slow cooked in the oven for 2.5hours on a bed of zucchini, 3 butter cubes and two slices of premium bacon for extra taste.

AstraMonti

An interesting read. http://authoritynutrition.com/how-to-overcome-food-addiction/

I am possibly opening a can of worms, but I used to believe the term addiction was used way too lightly by people too lazy to research what's causing their problems. I believed that sitting on a couch eating pizzas/burgers etc was "asking for it"; a mentality that have now come to disagree with. Anyway, that's probably for another subject, but it's what processed food is creating.

AstraMonti

I am taking an 8week long nutrition class. I 've learned so far that all diets that tell you to eat less than 150gr a day of carbs are dangerous and that your daily intake should consist of at least 60% of carbs. Not only that, but an athlete, needs at least 625 grams a day of carbs! 6 2 5 ! Also, saturated fats raise our bad cholesterol and thus we should avoid eating coconut oil for example and of course we should be eating less than 20gr of these fats a day. We should not be eating more than 400gr of meat per week. And also we should be eating low fat stuff. I think I am annoyed.

petethedrummer

A balanced discussion on all things Paleo.

http://robbwolf.com/2014/02/25/episode-214-guest-chris-kresser/

i_surge

Following the whole LCHF thing with interest. The one things that turns me off the concept is vitamin/mineral deficiencies from removing (for the most part) fruit, starchy veg (and legumes?) from ones diet.

In addition to vitamins and minerals, lots of varied and beneficial phytochemicals are found in fruit and veg so restricting their intake doesn't seem like a great idea to me. Is there any discussion/study of this?

Atkins is shown to be pretty bad from a micronutrient perspective and vitamin supplements are recommended. It's hard to argue that a diet is complete or sustainable if supplementation is needed.

Is LCHF similar but with more green veg and do the differences bridge the gap?

http://anthonycolpo.com/both-low-carb-and-low-fat-diets-cause-vitamin-and-mineral-deficiencies/

DaithiMC

i_surge wrote: »

Following the whole LCHF thing with interest. The one things that turns me off the concept is vitamin/mineral deficiencies from removing (for the most part) fruit, starchy veg (and legumes?) from ones diet.

In addition to vitamins and minerals, lots of varied and beneficial phytochemicals are found in fruit and veg so restricting their intake doesn't seem like a great idea to me. Is there any discussion/study of this?

Atkins is shown to be pretty bad from a micronutrient perspective and vitamin supplements are recommended. It's hard to argue that a diet is complete or sustainable if supplementation is needed.

Is LCHF similar but with more green veg and do the differences bridge the gap?

http://anthonycolpo.com/both-low-carb-and-low-fat-diets-cause-vitamin-and-mineral-deficiencies/

Why would you worry about vitamin deficiencies when you can buy supplements reasonably cheaply? I recall one of the items on the list when Atkins was popular was to supplement with a multi-vitamin formulation. I think the Paleo is probably a better solution for getting fibre in its native form from the veg and nuts and seeds allowed, as well as the occasional fruit.

I don't disagree with the arguments that LCHF does not cause the issues fat historically was related to but I am more concerned about a complete reduction of vegetable, fibre, and fruits.

Was reading an interesting article about the gut microbiome the other day and it seems we can do ourselves some damage if we concentrate our diet one way or the other and alter the types of bacteria we need to help our immune systems stay in a reasonable state of repair.

i_surge

DaithiMC wrote: »

Why would you worry about vitamin deficiencies when you can buy supplements reasonably cheaply? I recall one of the items on the list when Atkins was popular was to supplement with a multi-vitamin formulation. I think the Paleo is probably a better solution for getting fibre in its native form from the veg and nuts and seeds allowed, as well as the occasional fruit.

I don't disagree with the arguments that LCHF does not cause the issues fat historically was related to but I am more concerned about a complete reduction of vegetable, fibre, and fruits.

Was reading an interesting article about the gut microbiome the other day and it seems we can do ourselves some damage if we concentrate our diet one way or the other and alter the types of bacteria we need to help our immune systems stay in a reasonable state of repair.

Lots of reasons why food sources are preferable to supplements, mainly to do with the structure of naturally occurring vs. synthetic forms of a compound.

Good summary here.

http://www.doctorsresearch.com/articles4.html

duffyshuffle

i_surge wrote: »

Lots of reasons why food sources are preferable to supplements, mainly to do with the structure of naturally occurring vs. synthetic forms of a compound.

Good summary here.

http://www.doctorsresearch.com/articles4.html

Most LCHF diets would encourage massive amounts of non starchy carb? And then starchy and fruit depending on exercise as far as I'm aware? It depends how low carb you go, for carb counting on a v low carb, I think people deduct the fibre cotent of the non starchy carb, so there's very little in celeriac, Brussel sprouts, cabbage, broccoli...

duffyshuffle

AstraMonti wrote: »

I am taking an 8week long nutrition class. I 've learned so far that all diets that tell you to eat less than 150gr a day of carbs are dangerous and that your daily intake should consist of at least 60% of carbs. Not only that, but an athlete, needs at least 625 grams a day of carbs! 6 2 5 ! Also, saturated fats raise our bad cholesterol and thus we should avoid eating coconut oil for example and of course we should be eating less than 20gr of these fats a day. We should not be eating more than 400gr of meat per week. And also we should be eating low fat stuff. I think I am annoyed.

Similar recommendations given to our club recently, an incredible amount of carbs suggested, 700g carb, 100g pro 100g fat on a training day or something like that.
Were you doing the course to try learn about higher fat etc or what?

ryan_sherlock

I'm doing this on SIGNIFICANTLY lower carb than 600g/day (http://www.strava.com/activities/113799895) - I am not advocating going super low all the time, but what is out there is just wrong (all in, I probably had 400g carb that day, but, calorie expenditure would have been around 8,000-10,000cal [wiggles hands in air]) - if you look closely at the wattages, I was also performing pretty well.

In relation to lack of nutrients etc... Typical dinner for me:
Massive (now, I really do mean massive) green leafy salad (lots of different leaves, rocket etc), with red pepper, cucumber, tomatoes, capers, (some) beet, shallots, lemmon/lime/avocado/salt/pepper/chilli/EVO Oil dressing, big Ribeye steak cooked with coconut oil, sprinkling of seeds/nuts. (lots of the time, the ribeye would be replaced with some form of offal - have a look at nutrient density of that versus any other type of food). Possibly a side of sprouts with butter if I had been training a lot. Probably some frozen berries and a square or two of Lindt 90% chocolate afterwards.

Pretty much covering everything there - when I came back from Asia last year, I basically craved that twice a day (and gave into my cravings).

It is really great to question everything though (I was once a vegetarian, and even a vegan) - thankfully, information is easy to find and reputable people are coming forward about talking and this. Always check to see who funds the study/research... I'm just happy people are thinking about this - when you start putting effort into any diet, people usually do better - well, maybe not with inedia (http://en.wikipedia.org/wiki/Inedia)

[Better say now that I'm being funded by the local farmers association of Ireland... only joking]

AstraMonti

duffyshuffle wrote: »

Were you doing the course to try learn about higher fat etc or what?

I 've taken a general interest about nutrition the last few months and thought that this course would be good enough coming from a reputable university. Unfortunately they didn't even took time to deviate from what the US nutrition charts are saying, even to the point calling a low carb diet a fad.

AstraMonti

As for myself I haven't done much the last 3 weeks, my wrist is still not 100% there for gym, I have a chest infection so I can't go out on the bike and the diet the last week went to hell as I had friends visiting over... I don't like february so far

duffyshuffle

AstraMonti wrote: »

I 've taken a general interest about nutrition the last few months and thought that this course would be good enough coming from a reputable university. Unfortunately they didn't even took time to deviate from what the US nutrition charts are saying, even to the point calling a low carb diet a fad.

I was looking around at doing something too on nutrition, where you doing it? Will have to chalk that one off the list by the sounds of things!

ford2600

Breakfast before a 200km audax. An apple and a few nuts at 160km got me around without any hunger on bike

niceonetom

AstraMonti wrote: »

Tom please keep the reports coming, very interesting stuff.

Well, you asked for it. The weekend gone was my second bout of LCHF racing.

I'd done fine on it a couple of weeks ago but the Ned Flannigan was less than 60km so, even with riding another 60km home after, the evidence for bacon superiority was inconclusive at least as far as longer races goes. Maybe there is a limit to this oddball fuelling strategy and I just hadn't hit it yet.

So last Saturday I did the Mick Lally Memorial, ~85km around the Dorey's Forge circuit. I had basically the same breakfast as last time - bacon and a 4 egg omelette and coffee with coconut oil. If anything I tried to be even more fastidiously low-carb than I would on any other day - there is the argument that even a small insulin response, say to fruit, could be enough to interfere with fat metaboism while not providing enough carbs to make up the difference. That would be bad. Also, sticking to pure fat and protein would make for a more conclusive test.

Long story short: the racing went grand. The fast people went up the road on the first lap leaving the rest of us to shadow box. I mostly sat in other than jumping across to a couple of moves I thought might go but I didn't instigate any moves myself. Overly timid I admit. When it came to the final no one was really sure exactly how many were up the road or how many (if any) were A2 - were there any placing left to compete for? Sure it was worth giving it a lash just to be on the safe side. I found myself feeling better and better as the finish approached and did enough to go home with an envelope - not a important one - but beggars, choosers, etc.

Sunday would be a sterner test. 120km around Navan at the Cycleways Cup. It's a tougher circuit than Dorey's and 50% longer again. 3 hours of racing. I had basically the same breakfast though the race was later in the day so I found myself wondering if maybe just natural, non-race-related, hunger might pop up. As it happened it didn't. I was too busy. The race followed a similar pattern: the fast, aggressive, ambitious people forced the decisive selection on the first lap and the rest of us tried to hide our shame. I followed the wheels and came in anonymously with the bunch. But I felt good. I didn't feel especially tired or sore and hadn't seriously considered eating any of the food I'd been carrying as get-out-of-jail option should fat say no more. By the time I was in the car home it was 4 o'clock and I hadn't eaten since brekkie. That's fairly unthinkable to most carb-centric racers.

So there you go, 200+km of low-carb racing over the weekend. Looking at my garmin data for both races it's clear that I was indeed pretty comfortable thoughout (ie. should have raced more aggressively). That could be read in a few ways though - either these races (at least for those not in the break) were simply not intense enough for long enough to really force me to switch to muscle glycogen, run out of it and bonk or training on fat all winter has moved my fat:glycogen fuel mix far enough to race on. Time will tell.

Provisos:
-On Friday I had a moment of weakness and had some tea-brack. You could call this carbloading and say the weekend after it is therefore null as a LCHF experiment. But I wouldn't.

-Immediately after both races I had a recovery milk shake thing that had quite a lot of sugar. This low-carb not no-carb living and from experiment I have found that inducing an insulin response after training does indeed help recovery. I didn't want to turn up in Navan with wooden legs. Other than these shakes and a bit of 85% choc my diet on both days was pretty LCHF compliant.

-I have trained harder and in a less random fashion recently so, while my diet is quite different from previous years, so is my physical condition. It might be possible to ascribe any changes to training rather than bacon. But I wouldn't.

Today I feel ok too actually. A bit tired of course but by no means wiped out. I'm looking at the fine weather (after freezing my arse off yesterday in Navan) and slightly wishing I was on the bike - that's not always the case after a two-race weekend.

ROK ON

Tom

Given the data points that you are accumulating in terms of the lifestyle do you gave enough to conclude that you could do a stage race such as Ras Mumhan or Ulster and potentially a longer stage race on such a fueling strategy?

Also on Sar evening did you remain lchf in terms of your evening meal?

niceonetom

I should have added at least one more proviso that's occurred to me since: I had some High5 in one of the bottles on the bike. Each race I drank about half of it - 500ml total with about 40g of CHO. I don't think that's enough CHO to be significant in terms of calories but it might be enough to trigger than fat-metabolism-killing insulin response so I know that I'm potentially contradicting myself here, but it also occurs to me that by occasionally sipping on something sweet after the first hour of racing Imight be triggering the proposed endurance enhancing effect of mouth rinsing with CHO. I'm only speculating and I did swallow it.

ROK ON wrote: »

...do you gave enough to conclude that you could do a stage race such as Ras Mumhan or Ulster and potentially a longer stage race on such a fueling strategy?

No, but I can't conclude that I couldn't either. I've never done either of those races with or without carbs so I've no baseline for comparison. I keep expecting to butt up against some performance wall that I can solidly attribute to this diet but as yet it hasn't happened. It feels like any shortcomings on the bike are much more obviously explained to lack of top-end training, but that will come. In terms of endurance and aerobic power I feel like I'm going at least as well as I would with unlimited pancakes and feeling better in many ways. I'll be doing 3 days of racing over Paddy's weekend and if that goes to plan Rás Mumhan after. I'll stick LCHF as far as possible though it's harder to do when travelling and eating out etc. I don't wish to be awkward.

ROK ON wrote: »

Also on Sar evening did you remain lchf in terms of your evening meal?

Yep. Fatty pork belly with non-startchy veggies in butter. Om nom nom.

niceonetom

I also saw petethedrummer by the side of the road at some stage. Did he race? If so, race report! Now!

ROK ON

Thanks Tom -if you do Ras Mumhan I will make sure you get some lapel recovery food after stage 2.

ford2600

niceonetom wrote: »

I should have added at least one more proviso that's occurred to me since: I had some High5 in one of the bottles on the bike. Each race I drank about half of it - 500ml total with about 40g of CHO. I don't think that's enough CHO to be significant in terms of calories but it might be enough to trigger than fat-metabolism-killing insulin response so I know that I'm potentially contradicting myself here,

Did you try thst super starch Peter Attia pushes?

Restores glycogen without spiking insulin apparently. ..

petethedrummer

niceonetom wrote: »

I also saw petethedrummer by the side of the road at some stage. Did he race? If so, race report! Now!

Yeah I was out on my own there when you passed, leading the race back to the car park. I performed terribly through a combination of tactical naivety, poor physical preparation and some positional changes in recent times.

Highly confident for next weekend though!

mp31

ford2600 wrote: »

Breakfast before a 200km audax. An apple and a few nuts at 160km got me around without any hunger on bike

Excuse my ignorance on this subject but how long do you wait after eating that mega breakfast before going out on the audax?

ford2600

mp31 wrote: »

Excuse my ignorance on this subject but how long do you wait after eating that mega breakfast before going out on the audax?

Breakfast finished about 5.30am Audax started at 8am


EDIT: I didn't eat the pound of butter or the pot of coconut fat it was just used in cooking and coffee:)

Consumed a little yoghurt and all the cream

doozerie

AstraMonti, I hope you don’t mind my posing this question (plus some related questions below) here - I’d be very interested in hearing what way people on the LCHF diet keep track of their intake each day. Specifically, do you target a particular breakdown of carbs, proteins, and fats, and if so what is that breakdown?

I’m curious because I’ve been trying out this diet for a few months now but I’m not convinced that my approach to it really fits very well. Amongst the stuff I read early on I encountered the suggestion that your calorie intake on rest days should be made up of 15% carbs, 60% fats, and 25% protein. On days where you train it recommended a split of 35% carbs, 40% fats, and 25% protein.

Those figures made sense to me and seemed vaguely in keeping with other stuff I read about LCHF (most of which gave no specific details of suggested breakdown). So I’ve been working to those figures and while I’ve certainly seen benefits (drastically reduced hunger cravings, less energy spikes and crashes during the day, can do long fasted rides comfortably, etc.) this particular approach is throwing up a bunch of questions related to my main question above, which I’ve essentially ignored for the last while but which I’m keen to tackle now:

* Determining your protein intake as a percentage of calorie requirement for the day often pushes the protein figure way beyond recommended protein limits. I’ve seen recommended limit figures ranging from a max of 0.8g of protein per kg of body weight up to a max of 2.5g per kg, and I seem to recall Barry Murray suggesting a figure of 1.5g per kg in a talk of his that I attended. If you limit your protein intake according to your body weight, which seems like a good thing to do, then do you make up the calorie shortfall from fats or carbs, or both?

* On non-training days I find it easiest to consume the vast majority of my 15% carbs for the day at dinner time, so breakfast and lunch typically have a very small proportion of carbs (almost entirely from fruit and veg). On training days though it is difficult to do that as I’m not sure I could physically ingest 40% carbs for the day from one meal, so I eat at least a third of those carbs at lunch time - so on training days then, instead of 1 meal essentially being non-LCHF it’s 2 meals (plus the recovery shake and glass of fruit juice I consume directly after the evening (usually) training session, which is close to the equivalent of another meal). How do others tackle the need for extra carbs on a training day, do you space them out across the day as I do or do you eat them in one sitting pre or post training?

Thanks in advance for any info.

ford2600

Thanks in advance for any info.[/quote]

Ketones and Carbohydrates: Can they co exist?

Check out Peter Attias blog with the above title on the eating academy.

On mobile excuse short post

AstraMonti

After few weeks I was back on the bike and in the gym yesterday. A two week antibiotics session really takes a lot out of you, I only cycled for an hour and it was enough to leave me tired. Then I spent an hour at the gym last night, was fairly dead in the first half an hour, but managed to finish the whole hour. Happy enough with that.

My food haven't been great the last couple of weeks, when I am sick I can only digest few things, white bread is one of them. But I am back to normal now, so yesterday my breakfast was rashers and eggs with olives and rocket salad, steak with brocolli for lunch, salami, cheese and olives for snack and just milk with protein after the gym.

AstraMonti

Btw if you have any new lchf recipes share them because I am in need of new ideas.

petethedrummer

AstraMonti wrote: »

Btw if you have any new lchf recipes share them because I am in need of new ideas.

You need a Slow Cooker.

1 Carrot
2 sticks of celery
1 leek
1 Onion
1 or 2 Cloves of Garlic.
Salt
Pepper
1 Knob of butter
1 Spoon of Coconut oil.
A dash of water.

A bit more Optional...
Tomatoes.
Peppers.
Chillis.
Maybe a hint of wine (careful, it does not boil off)

Use that as a base. Really everything in that list is optional and the quantities can vary, though I prefer to keep the carrots to a minimum as they can spoil the taste.

Vary the spices and the meat used. Chicken works, Lamb - shoulder/knuckle/Leg/hearts. Don't use liver. Oxtail is beautiful. Beef Shin is lovely. Any stewing meat really. You can braze the meat before hand. With chicken you can stick it in the oven after, to make the skin crispy. You can do ham like that as well but you can't eat the run off (well I can't).

Particularly for lamb I like to crush the garlic and spread it on the meat beforehand.

You end up with a nice soft meat. Tasty non starchy veg. And a beautiful broth. The broth is always the best bit.

Dunno if it would keep you in ketosis.

AstraMonti

I am not/not planning to be in ketosis so I am fine with that. I need to get a slow cooker though, have been postponing it for a while now, might go over to argos today.

petethedrummer

I just wrote this in an email to someone else looking for one....

"I have 3.5 L Russell Hobbs with a ceramic bowl. I like it but it is too small for some cuts of meat. e.g. Shoulder, leg of lamb. The build quality is good and the 3 heat settings are good.

I wanted the 6.5 Litre version of the Russell Hobs but they only had it with a teflon bowl. So I went for a 6.5L Crock Pot with a ceramic bowl. The build quality is poor and and the 2 heat settings seem higher than the Russell Hobbs."

The Crockpot seems to boil everything more than the Russell Hobbs does. still a slow cooker but not as slow as the RH.

Lumen

doozerie wrote: »

Determining your protein intake as a percentage of calorie requirement for the day often pushes the protein figure way beyond recommended protein limits. I’ve seen recommended limit figures ranging from a max of 0.8g of protein per kg of body weight up to a max of 2.5g per kg, and I seem to recall Barry Murray suggesting a figure of 1.5g per kg in a talk of his that I attended. If you limit your protein intake according to your body weight, which seems like a good thing to do, then do you make up the calorie shortfall from fats or carbs, or both?

Would you not just limit your intake of bad ("high quality") proteins?

http://sacredsourcenutrition.com/plant-vs-animal-proteins/

(argument largely from ignorance, source not checked for cultishness)

petethedrummer

Lumen wrote: »

source not checked for cultishness)

China study..... fails the cult test. Astra, Have him thrown out.

Lumen

petethedrummer wrote: »

China study..... fails the cult test.

Not sufficient. Please provide alternatives source(s) of higher quality information about health effects of different protein types.

petethedrummer

I'll just end up putting a link to Chris Kresser on both the China study and Protein.

doozerie

Lumen wrote: »

Would you not just limit your intake of bad ("high quality") proteins?

http://sacredsourcenutrition.com/plant-vs-animal-proteins/

(argument largely from ignorance, source not checked for cultishness)

Thanks for the link. I’m not convinced by the content though, and the author’s disparaging attitude toward alternative views doesn’t help sell their cause either. Not to mention their apparently unwavering faith in the view that a diet where protein provides 10+% of calories will give you cancer - I presume that’s a view fuelled by, amongst other things, that study reported widely in the general media recently (for info, the actual study itself is here), a study which raised more questions than it answered in my view.

In some respects my question re protein intake is probably moot, any excess may just be expelled as very expensive wee. Unless you subscribe to the view that extra protein (above 10% of some calorie figure or other that seems to remain undefined) will kill you quicker, that is, then it’s anything but moot I guess. I’ve actually been quite surprised to find that, where I suspect that my previous (high carb) diet was lacking protein, I’m now finding it a bit of a challenge to keep my daily protein intake under even a relatively high 2g per kg of body weight on a low carb diet.

Mostly I wanted to know though is:
* Roughly what daily split are people aiming for of carbs, fats, and proteins, if they aim for a particular split at all?
* Do people adjust that split on training days?

petethedrummer

doozerie wrote: »

* Roughly what daily split are people aiming for of carbs, fats, and proteins, if they aim for a particular split at all?

I don't aim for a particular split I just keep the white stuff to a minimum. I'm not a measurer or tracker of things so I couldn't tell you percentages.

doozerie wrote: »

* Do people adjust that split on training days?

My total volume of food goes up on a race/hard training day and the day after. I might go from 2/3 meals per day to 4/5. The percentage of protein probably goes up relative to the others post a hard workout. But then it all depends on how I feel. Sometimes I feel terrible and need a sleep and endless amounts of food. Sometimes the recovery is almost immediate. So I don't sit down and say I have done X miles, I weigh Y kgs, I therefore must have Z grams of protein. I just keep eating if I'm hungry and stop if I'm not.

I don't train often though and am not trying to recover to hit training dates. I wait until I have recovered and then train again. Training fits around recovery rather than trying to make recovery fit around training. I have pretty slow recovery and limited endurance talent, so this may all be irrelevant to you.

AstraMonti

I am the same with Pete. I don't count my food, I eat until I feel full and then again when I am hungry, I don't have normal hours, I could eat breakfast at 7 or at 10, lunch at 12 or 3. The only constant I have is milk with protein after my trainings. Again, I don't count how much protein, carbs, fat etc I am eating. As long as I am eating clean (low carb, high quality meat, fish, vegs) I am happy.

Now.. I have prawns with tail, I have coconut milk, coconut oil, cream and few vegs.. what can I make today?

Ryath

Do you have some Thai green curry paste or the making's of it.
Make cauliflower rice to go with it? Blitz in blender cover with cling film microwave for 7mins. It is pretty good though I do love my basmati.
A fresh lime make a huge difference to a thai curry add the zest at the start with the paste and the lime juice at end just before serving.

I'm still trying to keep lowish carb struggling at times now recently. Family meals are tricky as the kid's like pasta and rice dishes a lot, currys are handy though as I can make cauliflower rice for myself.
Started a new job a few months ago and lunch is a disaster some days if I don't bring food with me. Very little training last few months. I say I've lost a lot of my fat adaption. Managed a fast 150k spin on only a cup of black coffee half way round in September. I'd probably bonk at half that now if I didn't eat.

doozerie

Malaysian Beef & Aubergine Curry is a very tasty recipe for a slow cooker.

For those that like numbers, on the basis of using 250g of onion and 400g of aubergine, and taking that recipe as producing 4 portions, then one portion provides: 578 kcal - 11g carbs, 38g fat, 46g protein.

petethedrummer

doozerie wrote: »

Malaysian Beef & Aubergine Curry is a very tasty recipe for a slow cooker.

Nice one. I was gonna start looking into slow cooked curries myself. Stews are great in winter but the milder weather calls for something else.

Ryath

Think I may get a slow cooker myself. That can be the problem in the evenings home late from work and go for the quick pasta dish option. Would be good to be able to stick on slow cooker in the morning and have the dinner when we get home.

I have a lot of quick low carb options I can whip up for myself but my wife is fairly fussy and the kids are only a little better.

Eat a lot warm salads so they will start back as the weather improves. Wife likes them but the kid's wont eat rabbit food yet.

petethedrummer

Ryath wrote: »

the kid's wont eat rabbit food yet.

Your kids are Ron Swanson approved.

https://www.youtube.com/watch?v=bU3Oo3r9b9s

doozerie

My wife has brought home various slow cooker recipe books from the local library over the last few weeks and so far we've been most impressed by "The Slow Cooker Cookbook" by Audrey Deane (ISBN 978-1-90897-412-9). It has a "Kerala Sweet Potato and Spinach Curry" recipe that is very tasty (not so low carb mind you, 1 serving = 31kcal - 36g carbs, 17g fats, 6g protein), amongst others. It doesn't focus on any particular type of diet, the recipes are quite varied, so there is the likes of a "Sticky Ginger Cake" recipe calling out to me from in there and threatening my resolve to stick with low carbs!

Relying on the local library for recipe books has worked well for us, we've tried a few of the slow cooker ones now that we are glad we didn't end up buying before we tried.

doozerie

And another recipe book that we've liked for years now is The 30-Minute Cook by Nigel Slater. Again it's not specific to any diet but there are some recipes in there very suited to a low carb diet and it lives up to its name as the recipes we've tried are quick to prepare.

Billycake

doozerie wrote: »

And another recipe book that we've liked for years now is The 30-Minute Cook by Nigel Slater. Again it's not specific to any diet but there are some recipes in there very suited to a low carb diet and it lives up to its name as the recipes we've tried are quick to prepare.

Nigel Slater is great for LCHF recipes. He might not have ever heard of the LCHF term but he's very fond of butter, cream, bacon etc etc. Oh and he likes red wine too which is always a bonus!!

i_surge

doozerie wrote: »

And another recipe book that we've liked for years now is The 30-Minute Cook by Nigel Slater. Again it's not specific to any diet but there are some recipes in there very suited to a low carb diet and it lives up to its name as the recipes we've tried are quick to prepare.

He has another book called "Eat" which is excellent for "fast" food. Not LCHF in any way, he cooks for taste and pleasure not health but the recipes are all based on real food, usually just 4-5 ingredients and good for you in some way or other.

Lumen

doozerie wrote: »

a very tasty [muscle meat] recipe for a slow cooker.

According to Denise Minger (whose blog I found via Chris Kresser's site recommended by Pete) we should be eating "things like skin, bones, tendons, tripe, feet, hooves, ears, connective tissue, and some organ meats—and less of the muscle meat typically dominating our fridges and freezers."

http://rawfoodsos.com/2014/03/09/new-animal-protein-study/

This seems like the perfect use for your slow cooker. Let me know how you get on with the hooves and ears.

FWIW I've eaten pigs ear and chicken feet recently and they were both excellent*.

(*) for some values of excellent.

petethedrummer

Lumen wrote: »

According to Denise Minger (whose blog I found via Chris Kresser's site recommended by Pete)we should be eating"things like skin, bones, tendons, tripe, feet, hooves, ears, connective tissue, and some organ meats—and less of the muscle meat typically dominating our fridges and freezers."

Wait, lets be careful. She said. 'If the glycine finding translates over to humans (which I strongly suspect it does)....................A wiser method could be simply getting a more “biologically appropriate” balance of amino acids than the standard Western diet typically provides.' You can't be too definitive in anything food related. The data is too fuzzy.


I may or may not be balancing out the steak* I could have had last night with lamb knuckle tonight and lamb hearts tomorrow. Or not.


The steak was cooked rare and left to rest for 30 mins in the slow cooker. It was very soft upon eating.

Lumen

petethedrummer wrote: »

Wait, lets be careful

Oh come on Pete. On the one hand she claims to be "rescuing good health from bad science" and on the other she's making thinly caveated recommendations based on no hard evidence.

"Let me make it abundantly clear: THIS IS HUGE." << in bright red caps.

I really don't have any position (other than scepticism about everything), I just find it tiring wading through umpteen pages of cultism looking for something concrete and objective.

petethedrummer

Lumen wrote: »

I just find it tiring wading through umpteen pages of cultism looking for something concrete and objective.

You won't get concrete from Minger or Kresser. But I think they are trying to be objective. Kresser in particular does not subscribe to most of the strict paleo beliefs.

The only things there seems to be consensus on in Paleoland:
1. Don't eat modern wheat
2. keep sugar consumption to a minimum
3. eat as organically produced food as possible
4. Avoid processed oils.

Which all seem reasonable. Almost everything else seems up for debate.