I haven’t used ketostrips since shortly after I first started eating low carb 3 or so years ago, but I picked some up today. My first – trace ketones.

Before the ketostrips, my eating was pretty good today. A few diet pops, a few cups of tea with sweetener and cream, 40 g of 90% cacao chocolate. Eggs for breakfast, salad with bacon and goat cheese for lunch, cold cut sandwiches with out the bread as a snack. (Since then, I’ve had steak with mashed cauliflower and 2 no sugar added fudgecicles.)

OK, probably not the best day for ketone production.

Today, I decided to have steak for breakfast instead of my usual eggs to see how it affected my appetite during and after curling. I cooked a T-bone but only ate ’til I was satisfied, which meant I ate the filet and a few bites of the short loin. I had cold black tea as well and a small coffee with cream. I didn’t experience any hunger during curling and after curling I had a couple pepperettes and a decaf coffee with cream. When I got home, I was mildly hungry and had salad with rainbow trout.

I wonder whether meat for breakfast and saving eggs for later in the day would work better for my appetite. (I’m always happy to eat eggs for lunch or dinner.) Something to experiment with.

This was today’s breakfast. Very yummy.

1 package asian greens (maybe 6 cups and, yes, I ate it all)


1 rainbow trout fillet

soy sauce

toasted sesame oil

chile paste (fresh thai chiles blended with red wine vinegar – this has been in the fridge for several weeks with no loss of quality)

Tear off a piece of parchment paper large enough to wrap the fillet. Spread the chile paste on the fillet. Sprinkle some soy sauce and sesame oil on the trout. Seal the edges by folding them, put on a baking sheet, and bake for 20 minutes at 350 or until as cooked as you’d like.


1 tsp tabasco green

1/2 tsp VitaFiber syrup (I’m really liking this stuff)

1 tsp soy sauce

MCT oil as needed, about 2 Tbsp

Whisk the ingredients together. Toss with the greens.

After the salmon is cooked, put it on top of the greens and pour any liquid that accumulated in the packet on top of the greens.



For the past couple weeks, I’ve been off a corticosteroid/long-acting bronchodilator for the first time in more than 10 years. In the past, when I forgot it, I would have asthma symptoms. But over the past month or so when I’ve forgotten my inhaler I haven’t noticed any symptoms. So I decided to try going off of it for a while to see whether symptoms crop up. I had a cold last week and my breathing remained fine. I don’t know whether this is because of my weight loss, my change in diet, or something else, but it’s certainly a welcome change.

I’m still on Singulair/montelukast – it helps with my allergies, too, so unless my allergies improved, I wouldn’t want to go off it.

I wish low carb helped with my acne, as this article suggests it should. I have uncomplicated acne – blackheads along my jaw, often a whitehead or two on my chin or nose, a few more zits once a month. But I have about as much acne as I ever did and the last week or so I’ve had some bigger zits that took longer to heal.

A coworker commented on how good this looked. It was very tasty.

~3 cups baby rainbow chard

1 can tuna in olive oil, including the oil

~2 oz soft goat cheese

a couple tablespoons liquid from pickled peppers (I didn’t have lemon juice or vinegar at work so this seemed like a good alternative. I liked it.)

lots of black pepper

A couple years ago I ran a TOPS meeting about sweeteners. I didn’t focus on whether or not they’re healthy – I think it would be difficult to have such a discussion in a group with such varied levels of scientific knowledge. Instead, I focused on how to use different sweeteners in different applications and each sweetener’s effects on blood sugar.

The library has more books on low-carb baking than it used to, so I’m thinking of bringing a few in as examples of where people might be able to find recipes to use with sweeteners.

I included saccharin on the list because I like it in combination with sucralose for sweetening chocolate desserts. But I haven’t been able to find it lately. Shoppers Drug Mart still lists it on its web site, so I emailed Shoppers Drug Mart to see if they can tell me what stores carry it.

It’s not an official weigh-in, of course, but when I weighed myself on my home scale first thing this morning I saw 206 for the first time. Woo!

I’m still struggling to get enough sodium – I’ve been getting light-headed recently. Tonight, I had shredded pork rind ‘noodles’, cooked in turkey broth and seasoned with lots of soy sauce. Then I had a bunch of olives. I feel much better now.

I’m tempted to try to find some sodium chloride pills to take with my magnesium citrate.  Despite the sodium that I get from processed meats and cheese, it seems like on a ketogenic diet I struggle to get enough.

I’ve been sick the past couple days. My eating is still relatively normal – I’ve been eating eggs with salsa, chicken with mayo, salad greens with vinaigrette and goat cheese, and, yes, some no sugar added chocolate ice cream.

I’m going to miss TOPS today because of my cold and I’m missing it next week because of a fundraiser I have tickets for. I’ll do my best to stay on track anyway.

I picked up baby rainbow chard at Costco this weekend. I’ve been eating it simply dressed with salt, a bit of red wine vinegar, and oil. (Avocado oil yesterday and MCT oil today.)

PC is now selling liquid coconut oil for $7.99/250 mL. I still have a bit of the more expensive MCT ($48/L) oil I bought a while ago, but I’m going to take the PC stuff to work for salads. I haven’t been enjoying homemade salad dressing as much as I have just tossing greens with salt, oil, and vinegar.