KETO Salmon Patties

 

KETO SALMON PATTIES

Ingredients:

1 can (14.75 oz) salmon drained and flaked in a bowl

2 large eggs

1/2 cup almond flour

1/2 cup grated parmesan cheese

1 TBS Onion powder

1 TBS Ground black pepper

Mix all ingredients together, sit to allow the almond flour to hydrate while you heat 1/2 cup vegetable oil in a non-stick skillet over medium heat

Make 6 patties from the mixture, place in skillet and fry until golden brown, flip and fry the second side to golden brown.

High in protein, ultra-low in carbs, and the best tasting Salon Patties I have ever had!

Bone Broth

 

For thousands of years, there have been traditional foods like fermented vegetables and cultured dairy that have been touted for their health benefits, but one common healing food that is now being recognized for its incredible health benefits is bone broth. It’s so trendy that it’s a staple of the Paleo diet, bone broth supplements are common, and even bone broth shops exist now.

Indeed, bone broth benefits are numerous and extensive. To make it even better, there are many different kinds of bone broths (chicken, beef, fish, powder and more) that you can make, all bringing new health benefits of bone broth to the table.

With that in mind, let me share a few ancient secrets with you on what makes bone broth so remarkable, including its health benefits and nutrition facts.

All bone broths — beef, chicken, fish, lamb and more — are staples in the traditional diets of every culture and the basis of all fine cuisine. They’re also now a staple in the Paleo diet and the keto diet.

That’s because bone broths are nutrient-dense, easy to digest, rich in flavor and boost healing.

Bone broth or stock was a way our ancestors made use of every part of an animal. Bones and marrow, skin and feet, tendons and ligaments that you can’t eat directly can be boiled and then simmered over a period of days.

This simmering causes the bones and ligaments to release healing compounds like collagen, proline, glycine and glutamine that have the power to transform your health.

Why is bone broth good for you? Nutrition researchers Sally Fallon and Kaayla Daniel of the Weston A. Price Foundation explain that bone broths contain minerals in forms that your body can easily absorb:

• calcium
• magnesium
• phosphorus
• silicon
• sulphur
• and others

They contain chondroitin sulfate and glucosamine, the compounds sold as pricey supplements to reduce inflammation, arthritis and joint pain.

A study of chicken soup (broth) conducted by the University of Nebraska Medical Center wondered what it was in the soup that made it so beneficial for colds and flu. Researchers found that the amino acids that were produced when making chicken stock reduced inflammation in the respiratory system and improved digestion.

Also, research shows it can also boost the immune system and help overcome disorders like allergies, asthma and arthritis.

But it’s important to understand that most store-bought “stock” and “broth” today aren’t bone broth or, in some cases, even made from animals. Instead, companies use lab-produced meat flavors in bouillon cubes, soup and sauce mixes.

Also, manufacturers began using monosodium glutamate (MSG), which is recognized as a meat flavor but in reality, is a neurotoxin.

Remember Joint health, gut health, skin health, these are the major take aways from why you should start a regimen of bone broth!

My recipe for bone both is one that I have experimented with for some time.  You will not I do not add salt to my broth as I want to watch my sodium intake.

Ingredients: 

5# Chicken leg quarters

5-8 quarts water

Boil this for 45-60 minutes, remove the meat only, leave the skin and all connective tissues and return to the stock pot.  Prior to returning the bones to the stock pot, I crack them with a pair of pliers to ensure the marrow is exposed for the nutrients to leach out into the broth

We cook our dogs food  so we combine the meat with rice and vegetables for their meals, or you can make a nice chicken salad with the meat.

To the stock pot now add:

1/2 hand of ginger, grated

2 medium onions, quartered

6 ribs celery, rough chopped

1# carrots, rough chopped

2 tsp red pepper flakes OR 2 whole red-hot peppers

2 tablespoons ground black pepper

8-10 cloves garlic, crushed

1/2 cup unfiltered apple cider vinegar with the mother

Bring to a boil in a large stock pot, reduce to a simmer and cover.

You will simmer this about 12-18 hours.  This can also be made in a large crock pot, but you will need to simmer this for 48 hours in a crock pot.

After this has simmered, I refrigerate then remove the fat that accumulates on the top.

I also save the carcass from when I roast a chicken and add this as well as any other bones you have saved from cooking chicken.  The key is you need as much connective tissue and skin as possible to ensure you reap the most benefits from the broth.  If you so desire you can add salt, I just choose not to.

During a 72 hour bone broth fast, I drink 6 cups of the broth a day; on a regular basis, I drink 1-2 cups a day

2021 - 2023 Review Time

                                          Started my journey at a scale tipping 385#

 

22 months later, I am now 190#

I interact with dozens of people a week in my clock shop, and hundreds of people out in public, through my blogs, social media, and emails.  I hear many times how my weight loss journey has inspired and affected peoples lives and their outlooks regarding their purpose and travel in this life.

Having lowered my weight by nearly 200# is inspiring to me and helpful to so many others.  I have friends that have dropped 35#, 65#, 110# and some even more; I am very thankful for being able to stay the course and have a positive influence on so many.

Recently I had a retailer ship me a pair of jeans that were to replace a pair that I received damaged; this retailer shipped the incorrect size.   When I opened the package, the pair shipped were a 32" waist in a SLIM fit; I have never in 60 years worn a SLIM anything and I have not worn a 32" waist since my wife and I were dating in high school.  

The photo above of me at 190# shown me wearing these 32" waist, slim fit jeans.  

I am over the moon proud of that accomplishment!

So why am I sharing this?  

To encourage each of my readers/followers to do their best and find their motivation and drive to get to a healthier weight.  Will everyone loose nearly 200# like me, of course not; but starting a plan is a great feeling.  My motivation and driving force was my wife's cancer and knowing I had to drop the weight to get healthier to be present for her during this battle.  To do as much as I could to be there for her, my children, and grandchildren so that we can all continue to build memories together and enjoy the gifts the good Lord has supplied!

You will know when your time to act is upon you, something will click, you will begin the journey and it will be a roller coaster with a lot of twists and turns.  Just to be sure, this is not a race or even a sprint, this is a "from this point in your life on" commitment.  

It is tough, but so worth the effort!

It Works for Me!

 I am asked often what I eat, how I lost the weight, do I ever bet bored with the food choices, and the best one WHY do you eat like that?!

So first, let's go over what a typical meal plan is for me.

BREAKFAST can consist of:

    3 egg white omelet with ham and sliced mushrooms

    or

    1 serving of protein yogurt

    or

    3-4 ounces of grilled chicken breast

MY goal for breakfast is 15-20 grams of protein and no more than 200 calories.

LUNCH can consist of:

    3-4 ounces of grilled chicken breast 

    or

    1 serving of protein yogurt

    or

    1 slice of KETO bread with a slice of low fat/fat free ham with mustard

MY goal for lunch is 15-20 grams of protein and no more than 150 calories.

DINNER can consist of:

    Grilled KETO friendly vegetables

    3-4 ounces of grilled chicken breast

    1 slice of KETO bread toasted with butter

MY goal for dinner is 20-30 grams of protein and no more than 400 calories.

I work to keep my daily protein level in the 70-100 gram range, my total daily caloric intake less than 1000, my total carb intake less than 20 grams, and my fat intake as low as possible.

Those of you that are familiar with a KETO diet will note that I do not take in nearly the amount of fats recommended for KETOSIS, and you would be correct.  My body produces far too much LDL cholesterol, so I work very hard to keep my fats down to keep this aspect of my body under control without medication.

    

By referencing the above food intake schedule, the next question of how I lost weight is easy to understand: I lowered my caloric intake, increased my protein intake, decreased my carb intake, and decreased my fat intake.

Do I ever get bored with my food?  No, I do not.  There are dozens of vegetables available to switch out and change the flavor of your meals,  I can always switch out the chicken for lean pork, tofu, or even fish.  Beef is indeed an option, but not my favorite protein so I do not use much.  Let's not forget about spices, such a great way to experiment with flavor enhancing with very few added calories!  So, do I get bored, no.

Finally, why do I eat like this?  Simple, I have lost nearly 200#, I feel good physically, my intestinal tract feels great, and I have so much more mind clarity.

This is a win win situation for me and there is no going back now.

I encourage you to find what works for you and stay with it for the long haul.  Remember this is a new way of life not a magic pill that works in one day or even a week.

YES YOU CAN!

 I belong to several groups on social media that deal with a healthy diet, specifically for me a Ketogenic style diet.  A common theme from so many of the ones that are interested in initiating a new food life style is "Its so expensive!"

To that I call B.S.!  

There is always an excuse to be found, there is always a reason to not do something, there is always a way to justify poor behavior.  Until you have reached rock bottom, behavior will not be modified.  For me to have the impetus to drop weight (and it is almost 200# now), my Neurosurgeon informed me I was too damn fat to be operated on.

I was in extreme pain due to failing discs in my back, advanced arthritis and a myriad of other problems and yet I debated on loosing the weight.  I made the decision to go the KETO route.

Regarding cost for KETO, I actually find it less expensive than my previous food routine.  There are no "magical" weight loss shakes/drinks/foods, no expensive supplements or plans to obtain; Nothing fancy, just straight forward high protein, low carb foods.  My new lifestyle consists of meat, vegetables, and any other high protein yet carb free options available.  

I am a fan of cruciferous vegetable and flash fry these in a small amount of butter.  Lean meats (specifically boneless skinless chicken breasts) are a cornerstone of my new food lifestyle.  Shop around, buy in bulk and freeze the excess; Often you will find several chicken cuts at less that $1 per pound.

The final take, there is always a way to fail and make excuses, to achieve success is not difficult, it just takes determination and a plan.  There is always a reason for your actions, make yours wanting to experience a positive change in your life and a positive influence on others.  

Be the reason someone becomes a positive (and healthier) person!

 

3, 2, 1, Goal!!

In June 2021 I faced a crossroads.  My back needed additional surgeries to repair damaged discs, my weight had ballooned to an all-time high of 385#.  I was miserable, unhappy, and not pleasant to be around.  I had to do something, and it needed to be a drastic, concerted effort.  

In July 2021 I began my weight loss journey.

The title of this post is 3, 2, 1, Goal.  I began my weight loss journey thinking maybe 50 or 75# and that would be enough.  As I began making healthy diet choices, the weight started to drop.  I reduced the fat and carbs in my diet as low as possible and increased the protein intake as much as I thought I could, all while maintaining max 1,000 calorie per day diet.  By December 2021 I had dropped 50#, by Jan 2022 I had dropped 70#; I was ready for my back surgery.

Surgery was performed in January 2022, and was an unmitigated disaster.  I awoke from a 90 minute surgery that was to have been a 4 hour surgery, my left leg was paralyzed, neither of my calves were functioning, I was in extreme pain, unable to walk and very depressed.  

During this time my wife, who I have been married to since I was 19, was diagnosed with stage 4 cancer of the bone marrow, lymphoma.  Not a curable cancer but treatable.

I arrived home went through physical therapy with little improvement.  It was determined a follow-up (my 5th) surgery needed to be performed on my spine.   August 2022 brought my 5th surgery, relief from pain was realized, but much more work will be needed to resume "normal".

Why am I proving all of these details you may ask.  My reason is this, a decision must be made when you are ready to improve your life, my failed back surgeries and my beloved's illness made the decision-making process easy for me; drop the weight and improve your health or face grim consequences.

To date I have lost 186#, I have watched the first number on the scale fall from a 3, to a 2, to a 1  ALL weight loss was by diet with no exercise.  I am still physically challenged, but a few more procedures in the future will correct other damaged parts of my body and I will the be on to exercising to tighten the skin, increase muscle strength, an endurance/energy.

As I stood on the scales last, this is my weight.  An amazing 199#, I am down 186# from my max weight of 385#!

 

Dorrin at 199# 

Soon to be 60 years old, loving each moment of the day challenges and all.

So what is the purpose of this post?  Well, yes, it is to brag a little 😄 but also to encourage my readers to look for your motivation in weight loss and for a better eating/lifestyle routine. 

We all have challenges; the important thing is to not let the challenges stop you in your tracks.  Accept the challenges, determine how to overcome/work with them, have a plan of action, and move forward.

My wife and I look at life a bit different now.  We are finite on this side, and we are most of the way through our journey here.  We want to make the most of what we have left, influence as many people as we can for the better and leave a lasting positive Legacy and message.

Search for your motivation, act on your dreams, accomplish your goals.  Eternity is a long time after we are done on this side, plan for it!

Egg White Wrap Pizza

In a phrase "Winner, Winner Chicken (sort of) Dinner!! 😋 

Always on the look for easy, tasty, low carb food; I searched out egg white wrap pizza and found it is indeed a thing.  I love pizza but wanted something different than a cauliflower or gluten free dough crust.  Voila, egg white wraps are the answer and so tasty as well!

Air Fryer Egg White Wrap Pizza Recipe:

1 egg white wrap

1 ounce low fat, turkey kielbasa sliced as thin as quarters

1 ounce part skim milk shredded mozzarella cheese

3 TBS pizza sauce

Spray your air fryer basket with non-stick cooking spray

Place egg white wrap in center of basket

Spread on sauce

Top with kielbasa and cheese

Place in air fryer at 380 degrees for 8 minutes

This recipe makes a great 7-inch pizza with only 175 calories for the ENTIRE pizza!

Try it, mae it your own, substiture the toppings of your choice, you will be glad you did.