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I’ve been encouraging a friend whose 12 year old daughter is overweight and shows symptoms of reactive hypoglycemia to stop giving her juice or sugar-free beverages. Her budget is limited, so I want to be able to suggest inexpensive options.

When her daughter visits me, I give her sugar-free Kool aid liquid drink mix. It’s fairly expensive – $3 for enough to flavour 12 500 mL drinks. (The bottle lists 24 250mL servings, but who drinks that little?)

Crystal light costs about $1 for enough to flavour a pitcher, so it’s an option if it goes on sale.

Today, I picked up an unsweetened package of Kool aid (44 cents) and mixed it with 3/8 tsp stevia and 2 L water. It’s pretty good. It’s possible my friend’s daughter will want 1/2 tsp stevia to make it a touch sweeter, but I know stevia can become bitter if you use too much. I’m also open to combining erythritol with stevia, but adding another ingredient will make it less likely my friend will do it.

I was raised thinking food coloring was bad. I still think it’s not ideal but that sugar is far more damaging.

I’m keen on recipes that make 1 serving because I’ve had bigger recipes go bad lately because I got bored of them. (I should freeze things more, too.) Anyway,’s keto chocolate cake is great! It has a light, fluffy texture that reminds me of boxed chocolate cake. I bet it’d be even better with a pinch of instant coffee powder.

I’ve been eating a lot of flax muffins lately and got tired of pulling out all 4 ingredients every time.

2 cups ground flax

3 Tbsp. erythritol, or 1/8 tsp stevia

1/2 tsp salt

4 tsp baking powder

Combine all the ingredients and store the mixture in the refrigerator or freezer. When you want a flax muffin, mix 1/4 cup of the mixture with 1 egg and 1 tsp oil in a microwave-safe container and microwave for 1 to 1 1/2 minutes

2.5 lbs chapter,  peeled,  cored,  and sliced

Salt and pepper

Pickled jalapenos to taste,  I used about 1/3 cup

3 cups cooked chicken,  diced

1 cup sour cream

1 bunch green onions, sliced

Grated cheddar

Simmer the chapter in salted water until tender,  about 10 minutes.  Drain.

Combine all of the ingredients except the cheese in a 9×13 pan. Top with the cheese.  Bake in a 400 degree oven until bubbly,  about 20 minutes.

This week, I’ve eaten this on burgers and on green beans. I picked up another pound of mushrooms to make more. This would be even better with a minced shallot or a small onion cooked before adding the mushrooms.

Saute a pound of sliced mushrooms in butter until browned and soft. Add one third cup white wine and simmer until the wine evaporates. Add maybe three-quarters of a cup of heavy cream and continue simmering until thick. Taste, and add a few drops of red wine vinegar if you think it needs it. Season to taste with salt and pepper.

This was pretty good.

Diced daikon,  simmered in salted water until tender and drained

Mayonnaise (I used homemade mayo that was about 2 weeks old so I was worried about eating it raw)

Grated cheese (I thought I was adding Parmesan but it was actually smoked cheddar.  Hard to tell with frozen cheese since I don’t label it)

4 cloves garlic,  pressed

Combine the ingredients then top with extra cheese.  Bake at 350 for 30 minutes or until bubbly and a bit browned.

I figured out a way that I like chosen foods’ too  sweet,  too tangy avocado oil mayo – just in time to finish the jar. It turns out it makes good tuna salad. I still won’t be buying it again.

I’ve been bringing veggie sticks to work to give me something less harmful to eat when I’m feeling stressed. It’s helping a bit.


I can’t even see the tracks any more.

Work is such a trigger for me to eat junk. I fasted until 10:30 a.m. today and felt pretty good – then got into the free pitas and hummus at work. I know I need to plan my meals and snacks better, but I’m struggling to get there.

I cleaned for a sick friend yesterday and brought a slow cooker of really tasty black beans to share with the other volunteers and to leave for the friend and her spouse. (I used dried black beans and cooked them with onions, olive oil, garlic, red bell peppers, chipotle powder, cumin, coriander, salt, pepper, Mexican oregano, mushroom powder, sundried tomatoes and the oil they were packed in.) I made beans because I knew they liked them and because another of the volunteers is vegan. I also made a pot of rice.

I skipped the rice, but did enjoy a bowl of beans. (They were seriously tasty.) I was vegetarian for years and had few issues digesting beans because I ate them so frequently. Not so now. I’ll be more cautious with my portion size the next time I eat something like that.

I also went for fish, chips, and beer on Good Friday and ate an entire delicious, fresh pita with hummus yesterday.

Tonight, I’m going for Easter dinner at the home of a friend who also eats keto, so it’ll be pretty easy to stay on track. I’m bringing no-bake keto cheesecake.

This morning, I weighed 214.6 pounds, a drastic improvement from the 219 I weighed last week. I’m on vacation from work, so being away from the snack table there has certainly helped.

I have a cold, and when I went to the movies last night I nearly succumbed to the lure of frozen yogurt. Luckily for me, my craving was specific and they didn’t have the kind of frozen yogurt I wanted. (Yogen Fruz – the kind where they blend the fruit in.)

I did eat an unreasonable number of no sugar added candies during the movie to soothe my throat.

I typically avoid cottage cheese because it’s not particularly low-carb at five grams per half-cup, but this week I picked up some 4% fat cottage cheese and really enjoyed it.

I have been eating a couple of Atkins bars a day, but obviously it’s not hurting my weight loss. I’ve also been eating a lot of seasoned peanuts.