I hadn’t bought oyster sauce in a couple years since it’s high-carb, but bok choy hasn’t tasted as good without it so I picked some up last week. It doesn’t take a lot to perk up the flavour of a lot of bok choy, so the 5 g carbs per Tbsp are worth it to me. (I washed and quartered a bunch of baby bok choy and minced about 5 cloves of garlic. Then I melted coconut oil in a wok and added the garlic, stirred a couple times, then added the bok choy. I added the oyster sauce and stir-fried just until the bok choy was heated through. Last night, my friend and I ate it with steak and fried mushrooms. Today, I just nuked it and ate it as a snack.)

750 mL Aroy-D coconut milk

2 eggs

pinch salt

1/4 tsp stevia

1/2 nutmeg, grated

Stick blend all of the ingredients. Microwave the mixture for about 5 minute, stick blending again after 2 minutes, 3 1/2 minutes, and again at the end. The mixture should be very hot.

Refrigerate and drink in small portions like you would rich eggnog.

I was out of lunches and had a red bell pepper that was starting to get limp, so I mixed this up. It turned out well. (Today’s lunch was a bunch of sauteed zucchini with ham.)

1 large boneless skinless chicken breast

1 daikon, peeled and diced

coconut oil

1 red bell pepper, diced

1 onion, sliced

salt and pepper

sliced brie (I used 1/2 a big wheel)

Simmer the chicken breast in salted water until it’s cooked through. Remove it from the pot but don’t discard the water. Dice the breast.

In the same water, simmer the daikon until it’s tender. Drain it and mash it.

Meanwhile, saute the pepper and onion in oil until tender.

Combine the mashed daikon, pepper mixture, and chicken breast. Season well with salt and pepper. Pour the mixture into a 9×9 pan and arrange the brie on top.

Bake in a 350 degree oven for 15 minutes or until hot and bubbly.

I was unusually hungry today and didn’t bring enough food to work today. I made some bad choices – a nut and dried fruit bar, a packet of sweetened peanut butter, a mini dark chocolate bar, chips, cheetos, sangria (sweet wine, ginger ale, and fruit), and barbecue potato chips. Yikes.

I had a headache, which contributed to my lapse in willpower.

Anyway, I’m going to take some extra food to work to keep in the freezer for days like today. And take a painkiller as soon as I notice I have a headache next time.

I went out to supper with a friend. I had pork chops (skipped the sweetened applesauce and had mushroom white wine sauce that, oddly, turned out to be sweet), skipped the bread and potatoes, had extra veg that turned out to be relatively high carb (carrots and lima beans), and had a glass of red wine that turned out to be slightly sweeter than I’d prefer.

I planned on getting a salad, but the soup was German bacon and lentil so I chose that knowing the carbs were high. (It had some bits of potato in it, too.) I used to eat a lot of lentils but they were a bit of a shock to my system after not eating them in a while.

My weight on the scale this morning was 216. *sigh*

I donated blood this afternoon. (I hadn’t donated since November 1 since they’ve changed the deferral period for women to 12 weeks and my hemoglobin was 137 with no iron pills. Nice!)

I had some tasty low carb jerky and a thermos of chai ready – then forgot them at work. I had a little bag of gingersnaps and a coffee with cream after donating – not ideal but not awful.

On my way home from work, I was hungry and thought about getting a Vietnamese sub since today already wasn’t keto. Then I decided to buy roast pork from the Chinese market instead. I did eat it with the hoisin sauce they sell it with but it was still a keto win as far as I’m concerned.

I did some goal setting last night with a friend who wants to try keto. My goal for the week is to avoid the fruit and sweets and work. I found it helpful – today, when I went to get tea at work, I looked at the chocolate and then remembered that I’d committed to keto. (It broke my habit of saying I’d start tomorrow.)

I finished the last of my yogurt yesterday so I’m getting closer to going off dairy. The only dairy I’ve had so far today was table cream with my tea.

After I’m comfortable with this change, some goals I’m considering for future weeks: not drinking wine. (I’ve been having a glass of red wine a few days a week.) Cutting back on nuts – I probably have 3-4 oz (combined) of walnuts, almonds, and pistachios per day.

My friend followed Atkins years ago but otherwise hasn’t tried LCHF/keto. He doesn’t eat much bread but has a crazy sweet tooth. He won’t eat things made with sweeteners, so he’s going to try to give up sweets altogether.

This was tonight’s delicious dinner.

2 big slices fatty bacon

1/2 tomato, diced

romaine lettuce, torn into bite-sized pieces

3 eggs

salt and pepper

red wine vinegar

oil (I used liquid coconut oil)

Cook the bacon in a frying pan. After it’s cooked, remove it and cut it into bite-sized pieces.

In the same pan, fry the eggs until the whites are just set.

Toss the lettuce and tomato with bacon, salt, pepper, a splash of red wine vinegar, and enough oil to make the salad a touch more vinegary than you’d prefer.

When the eggs are cooked, put them on top of the salad and pour any remaining bacon fat on top.


My friend who has prediabetes is on welfare, has a physical disability, and has young children – a difficult combination for eating healthily. Based on her experience with gestational diabetes – she tried following the diabetes educator’s recommendations but found that the amount of carbohydrate they were recommending spiked her blood sugar – she’s definitely open to eating low-carb to try to treat her prediabetes without medication.

So what she really needs is some go-to meals that take about as much time and generate about as many dishes as making toast. (Her disability makes staying on top of dishes challenging.) And they need to be relatively inexpensive.

I’m sure that she and I will have many conversations about this, but what I suggested to her was that she cook some chicken and hard-boil some eggs and buy some frozen low carb veggies (cauliflower, green beans, and broccoli). Then when she wants a meal all she has to do is nuke a handful of veg, add one of her prepared proteins, and add some butter or cheese if she wants. (She’s carrying some extra weight so it will probably be a while before she needs her diet to cover all of her fat needs.)

(Cooking family meals isn’t much of an issue for her – her older daughter has autism and is very picky, so she will likely continue to eat as she has been. Her younger daughter is a toddler, so she eats a variety of foods softly cooked.)

I also sent her a link to Dr Eric Westman’s introduction to eating low carb on YouTube. I like how simple he makes low cab seem.

I have a couple things on my side in my efforts to do keto better: a friend who I often eat with has been diagnosed as pre-diabetic (she had gestational diabetes in her pregnancy last year, so unfortunately it’s not unexpected) and is going to try eating keto with me. Another friend who I eat with once or twice a week wants to lose weight and has agreed to try keto with me.

I cooked some steak tails this afternoon, one to eat and 2 for future meals. This was my first meal of leftovers:

coconut oil

a few broccoli florets

fried onions

fried mushrooms

a steak tail, cooked rare and thinly sliced

brie, sliced

Heat the coconut oil in a small oven-safe pan. Add the broccoli. Bake at 350 until the broccoli is warm – mine was already cooked so this was maybe 10 minutes. If I’d cooked it from frozen it would have taken longer.

Scatter the onions and mushrooms over the broccoli and cook for another few minutes. Arrange the sliced steak over the top and cook until it’s hot. Arrange the brie over top and cook until it’s just melted – this won’t take long.

Season with salt and pepper and eat.