My Super Simple Guacamole Recipe!

My Super Simple Guacamole Recipe!

I was talking with someone in the 28 Day Challenge group yesterday about how much I LOOOOOOVE avocados.  If there is any excuse to include them in a meal, I figure out a way to do it.  This is probably a little rebellion from the old days of being told to stay away from avocados, eggs, butter and everything else that is awesome and to eat only low fat crappy tasting food.  Thanks for making me 400 lbs Doc!

Anyway, in the course of talking about avocados and how I eat them, I realized 2 things.  #1 The person I was talking to didn’t know what guacamole was and #2 I had never posted my guacamole recipe on the blog which I thought was weird.  I remember thinking I was going to do it about the same time I did my Fire Roasted Salsa recipe but I guess life got in the way.

This guacamole is what I make every time we have burgers as a big scoop of it on top of a tasty burger is both a taste treat and an easy way to add fat to my meal.  Of course it also goes with virtually any Mexican dish or sometimes I’ll put it on top of some baked chicken breasts.

If you decide to make this for yourself, let me know!  Just tag @MySugarFreeJrny on Instagram so I can check it out.  Thanks!

Simple Guacamole Recipe
Author: 
Recipe type: Side Dish
Cuisine: Mexican
Prep time: 
Total time: 
Serves: 6 servings
 
My super simple Guacamole recipe!
Ingredients
  • 3 Avocados, cubed and pitted
  • 2 Roma Tomatoes diced
  • ½ onion, chopped
  • ¼ cup of cilantro, chopped
  • 1 Tbsp Garlic Salt
  • 1 Tsp White Pepper (Black pepper is fine as well)
  • 1 Tbsp Lime Juice
  • Optional: 1 Jalapeno, chopped
Instructions
  1. Combine all ingredients and stir until mixed

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6/29 Weightloss Wednesday: So Close to My Mid-Year Goal!

Weightloss Wednesday Mid Year

It’s time for another Weightloss Wednesday!  As of this morning I’m at 252.7 lbs which means I am down 47.3 lbs for the year and 147.3 lbs from when I was at my heaviest.  I was REALLY hoping to be at an even 50 lbs down for the year at the end of June but it looks like I will just miss it.  Maybe I’ll magically lose another 2.7 lbs in the next 2 days but somehow I doubt it.

I really did this to myself though, after the 28 Day Challenge was over, I celebrated by buying a half-gallon of Breyer’s Sweet Freedom Ice Cream.  It was the first real treat I’ve bought this year and thought since it was no sugar added that I could get away with it.  Well I was wrong.  I had a bowl of it every night for a week until it ran out a few days ago and my weight loss was stopped cold for the entire week.  In fact this morning was the first time that my weight moved at all since the last Weightloss Wednesday.  Oh well, now I’ve added this to my list of things I can’t eat anymore.

In other news, my bike tires are constantly going flat!  I’m not sure what’s going on but I’m on about my 4th tire and the last one was supposed to have some kind of slime in it that would automatically seal any punctures.  I went ahead and asked the company to replace it before I put it on I’m going to totally tear that wheel apart and see if there is something I can’t see that is causing the issue.  I really need to get back on my bike.

That’s it for this week.  Please remember to subscribe to the YouTube channel to never miss a video

How are you doing on your weightloss and health goals?  Please tell me in the comments because I love hearing other people’s weight loss stories!

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Keto Tips: Keep a Few Boiled Eggs in Fridge for a Quick Snack!

Keto Tips: Keep a Few Boiled Eggs in Fridge for a Quick Snack!

As the weight continues to come off, I am frequently asked questions about what I’m doing to lose it.  After I give my pat answer of “I don’t eat sugar or anything my body can quickly convert to sugar” the questions usually become more specific.  Now I’m going to try to give the little tips and tricks I’ve learned over the last few years to help answer those questions.

Keep a few boiled eggs in the fridge for a quick snack

Sometimes the questions I get revolve around “What do you eat?” as if a world without bread is totally unimaginable to anyone.  I know what’s really going on in their head though, they can’t figure out how to snack.  The idea of going from lunch aaaaaaaaaaallllllllll the way to dinner without a bag of chips or something seems like some herculean feat that can only be accomplished by a person of the most rigid self-control and will power.

Sometimes I take this opportunity to spell out how little I get hungry anymore.  And speaking as a man that used to be 400+ lbs, I know what it feels like to be always hungry.    My feeding schedule went something like breakfast, lunch, snack, 2nd snack, dinner, 2nd helping of dinner, dessert so I know that if someone told me not to snack I would probably try to do my best but then hunger would almost compel me to leave my house at midnight to run down to Walmart where I would pick up a gallon of ice cream. And Magic Shell. And whipped cream. And maybe some cherries.  And maybe some M&M’s in the checkout lane to tide me over until I got home.  I’d probably shoot some Reddi-Wip into my mouth in the car as well.

So now, hunger isn’t a huge driving force for me anymore but in those early days of my sugar free journey, I tried to always keep keto-friendly food around just in case and for me, the easiest was boiled eggs.  They are crazy cheap, easy to prepare and store for a few weeks in the fridge.  If those 3PM hunger pangs struck, usually a egg and a glass of water was all I needed to feel satiated.

Since those early days, I have also started keeping cheddar and olives around and since my son bought me a dehydrator for Father’s Day, I’m entering the world of making jerky.

But here is the incredible part of the story, now that I’m 150 lbs down, I no longer feel at war with my own body.  I remember being almost in tears because I was just so hungry while being so desperate to lose weight and the Sugar-Free/Keto/LCHF diet has changed all of that.  I eat when I want, as much as I want now.  The only difference is I don’t want very much very often which has been a complete game changer for me.

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How to Get Started Losing Weight (Without Exercise!)

How to Get Started Losing Weight (Without Exercise!)

After spending 28 days teaching everything I knew about how to lose weight and get healthy, I realized that there really needed to be a very simple post outlining the basics of how to lose weight.  28 separate posts are great if you have the time but for most people, it would be helpful to have the important info all in one place.  Here’s the TL;DR of everything I teach: Don’t eat sugar or anything your body can quickly convert to sugar (grains, starches, simple carbs in general) and you will lose weight.  It’s really that simple but let me give you a few more details.

Insulin is the Body’s Weight Gain Hormone

When you eat something that spikes your blood sugar, your body reacts as if that increased blood sugar is a toxin. (because it is!)  Insulin is secreted by the pancreas in order to get that sugar out of your bloodstream as fast as possible.  Some sugar is taken to your muscles and other cells in order to be used as fuel but anything that can’t be immediately used is stored as fat.  So when your insulin levels are raised, your body is in “fat storage” mode and you can’t lose weight until the insulin levels return to normal.  If you are eating food or snacks or drinking sugary drinks all day that require insulin to deal with the increased sugar, it will be impossible for you to lose weight and unfortunately, that describes most Americans today.

No Insulin, No Weight Gain

So armed with this very basic fact of your biology, you can now make an informed decision about what to eat.  Stay away from foods that cause that insulin spike and your body goes into “Fat Usage” mode.  Basically this means that your body can begin to use the fat stored away on your body as fuel and if you string enough days in a row together where your body is in this fat usage mode, long term sustainable weight loss occurs.  Not to brag but since learning this about 18 months ago or so, my wife has lost over 100 lbs and I am closing in on 150 lbs gone.

What Can I Eat?

You will need to stay away from snack food, fast food, or convenience food.  You want to eat primarily real food that comes from the produce, meat, and dairy sections of your grocery store but concentrate primarily on the produce and meat.  There is very little food in those middle aisles that is good for you.  Stay away from vegetable oil, seed oil and margarine as well and use coconut oil, olive oil, and butter as your primary oils.  Also, don’t be scared of eating high amounts of fat.  Once you remove carbs from your diet, you want to replace them with primarily fat so eat those eggs and bacon, avocados, fatty cuts of meat, or cuts of chicken with the skin still on and try to eat less of the 93% lean hamburger meat or boneless skinless chicken breasts.

What About Exercise?

Whenever someone wants to lose weight, exercise is the first thing they they think of but exercise is very ineffective for losing weight.  That doesn’t mean you shouldn’t exercise because there are many benefits to doing it but if you are trying to lose weight, focus on the diet first.  Once you fix your hormones by eating good healthy whole food, you will begin to lose weight whether you exercise or not.

There are a few other resources on this site you might be interested in as they will help you on your own Sugar Free Journey.

First up, here is a list of all the delicious recipes I’ve made over the years.

Sugar-Free Recipes

Here are some easy ways to cut sugar out of your life.

9 Easy Ways to Cut Sugar Out of Your Diet

Here is a list of things you should have in your kitchen when you go sugar free

19 Things That Should Be in Your Kitchen When You Go Sugar Free!

 

And here is an ebook that contains 7 awesome breakfast recipes that will get you started.

7 Awesome Low Carb, High Fat Breakfast Recipes!

 

And don’t forget that when you sign up for our daily email, you still get the 28 Day Meal Plan for free that we were using for the 28 Day Challenge.

If you have any questions, please feel free to reach out to me.  I love to answer questions.  Or you can join our Weight Loss Challenge FaceBook group as it has a ton of people that would love to help in any way they can.

Need more info about the ketogenic diet? How about a great support group? Join our Ketogenic Facebook support group!

 

 

 

The My Sugar Free Journey Book Club Starts Next Week!

Book Club

We are starting our first book club next week!  I am so excited to start this with you all and am looking forward to continuing our education about what exactly has made us all so fat and what we should do about it.

Starting next week, we will be reading Why We Get Fat and What to Do About It by Gary Taubes.  That link is an affiliate link that will take you to Amazon to buy the book and will earn me a few pennies.  I would appreciate it if you used it to purchase the book if you don’t already have a copy.

We will be conducting the book club on the same Facebook group that held the 28 Day Weightloss Challenge.  How it will work is twice a week I will start a FB thread on that page with a chapter synopsis and perhaps a few questions and then we can discuss what we read from there.  New threads will go live every Monday and Thursday at 9AM CT until we are done with a more complete schedule included below.  You don’t have to be there as the threads go live, just come on at your leisure and give us your thoughts.

It is my fervent hope that the more educated we become about the biology behind obesity the better choices we will make about what we eat and how we live.

Here is the schedule

  • Monday June 27 – Author’s Note and Introduction
  • Thursday June 30th – Chapter 1
  • Tuesday July 5th (A small scheduling change so I can enjoy the holiday) – Chapter 2
  • Thursday July 7th – Chapter 3
  • Monday July 11th – Chapter 4
  • Thursday July 14th – Chapter 5
  • Monday July 18th – Chapter 6
  • Thursday July 21st – Chapter 7
  • Monday July 25th – Chapter 8
  • Thursday July 28th – Chapter 9
  • Monday August 1st – Chapter 10
  • Thursday August 4th – Chapter 11
  • Monday August 8th – Chapter 12
  • Thursday August 11th – Chapter 13
  • Monday August 15th – Chapter 14
  • Thursday August 18th – Chapter 15
  • Monday August 22nd – Chapter 16
  • Thursday August 25th – Chapter 17
  • Monday August 29th – Chapter 18
  • Thursday September 1st – Chapter 19 and Appendix

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6/22 Weightloss Wednesday: Over 45 Lbs Down!

Weightloss Wednesday 45 FB

It’s time for Weightloss Wednesday!  We are coming off of an incredible 28 Day Challenge and I am continuing to see some amazing results.  As of this morning, I am at 254.5 lbs which means that I am down 45.5 lbs for the year and 145.5 lbs from when I was at my heaviest.  This is such an encouraging thing to see and just reminds me again that I am on the right track and that the LCHF/Keto lifestyle works and works amazingly well.

My exercise routine of hopping on my bike for 5 miles a day has been made a little tougher by the fact that it is roughly one million degrees outside at all times but I have been faithful to get those miles in before cooking dinner.  I think I’m almost to the point where I actually enjoy exercise which I never thought I would be able to do.

In other news, I feel fantastic!  I got the first blood screening in my life back from the Doc on Monday where I am perfectly within the normal range on every single blood marker.  That is such an amazing thing.  I feel like the last thing I need to get a handle on is my blood pressure, once I get that in a normal range, I’ll actually be able to think of myself as a healthy person.

How are you doing on your weightloss and health goals?  Please tell me in the comments because I love hearing other people’s weight loss stories!

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7 Awesome Low Carb, High Fat Breakfast Recipes!

7 Awesome Low Carb, High Fat Breakfast Recipes!

I am excited to announce that along with the 28 Day Low Carb Meal Plan you get when you sign up for the daily email, you can now also get 7 fantastic Sugar Free, Low Carb, Keto Friendly Breakfast Recipes for just $2.99 by clicking here!

These are 7 recipes (and a bonus!) that I use every day to get my morning started right and have been a big reason why I am almost 150 lbs down from my heaviest weight and have lost almost 50 lbs just this year.  A hearty breakfast that is low in carbs and high in fat keeps me satiated throughout the day and gives me the energy to focus on work instead of dreaming about my next meal.

In this book, I’ll show you how to prep a week’s worth of breakfast muffins, make fantastic low carb pancakes, make a 2 minute breakfast muffin that is awesome for a quick bite as you are running out the door, share how to make a perfect omelette and show you 2 options for breakfast tacos that will blow you away.

Every recipe includes beautiful pictures to help you make the meals and step by step instructions to make sure you make each meal right every time,

To get your copy of 7 Awesome Low Carb, High Fat Breakfast Recipes for the low price of just $2.99, click here!


Buy my product

Day 28: Final Report Card

Challenge Day 28

Over the course of our 28 Day Weight Loss Challenge our Daily Recap videos  will be where I post the notes I have written for the talks I do in the FaceBook Group each night.  Hopefully this will make what we are talking about easier to follow for everyone that wants to join us in the challenge.  You can see each of the 28 Day Challenge recap posts here.  Please subscribe to the YouTube channel to never miss an video.

The 28 Day Challenge is over and now we get to look at the results!

We started on May 23rd and I was sitting at 265.9 lbs.  As of this morning I am at 256.7, a loss of 9.2.  This is right in line with my goal of losing 2-4 lbs a week consistently so I am thrilled with how slow and steady the weight loss has been.  More importantly, I am so close to being a total of 150 lbs down that I can taste it!  That’s going to be a good day.

Also my waist went from just a smidge over 52″ to just a hair under 51″ so I’m calling it an inch and a quarter lost there.  That’s really exciting because I know it’s that visceral fat around the midsection that causes the most damage to your body.

It also just so happens that I got the lab results in from my last doctor’s appointment this morning and every single blood marker is in the normal range which is absolutely amazing because I can’t remember the last time that happened.

Probably the most encouraging thing was listening to the other stories from the people who took the Sugar Free weight Loss Challenge with me in the FaceBook room.  People have reported the same slow and steady weight loss that I experienced with one person losing 14 lbs(!).

The main takeaway from this is that if you want to lose weight, just cut out the carbs and sugar.  Once those are gone, you body sheds pounds slowly and steadily and that’s the kind of weightloss that is both healthy and sustainable.

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Day 27: How to Avoid Omega 6 Fatty Acids

Challenge Day 27

Over the course of our 28 Day Weight Loss Challenge our Daily Recap videos  will be where I post the notes I have written for the talks I do in the FaceBook Group each night.  Hopefully this will make what we are talking about easier to follow for everyone that wants to join us in the challenge.  You can see each of the 28 Day Challenge recap posts here.  Please subscribe to the YouTube channel to never miss an video.

Our bodies can make only 2 types of fat, saturated and monounsaturated.  This is why 92% of the fat in our bodies is one or the other of those 2 types.  The other 8% should be fats based on polyunsaturated fats we get from our diet, the so called “essential fatty acids”

 

The 2 main polyunsaturated fatty acids our bodies can’t manufacture are linoleic acid (LA, an omega 6 fatty acid) and alpha-linolenic acid (ALA, an omega-3 fatty acid).  We need them to manufacture other types of polyunsaturated fats, the hormone-like molecules we use to control many of our systems.  

 

But we only need a maximum of 3% of the calories we consume to be made up of these essential fatty acids and we need the balance to be just right.  The issue we face is that all the manufactured oils that are so prevalent in our food supply are causing most of us to eat about 10 times as much omega-6 fatty acids than is healthy for us.

 

Prior to the invention of these seed oils, we got omega 3 and omega 6 from our everyday diet without any great difficulty because just about every whole food contains some of each.  Grains and nuts and the flesh of animals that eat them are higher in omega 6 and grasses and algae and the flesh of animals that eat them are higher in omega 3.

 

So take this information and put it together.  The prevalence of seed oils in our processed foods means we are eating more omega 6 when we eat them.  Then we take our food animals like cows, pigs, and chickens and raise them on grain instead of letting them eat grass so they are high in omega 6.  Then we farm-raise fish and feed them grain pellets which raises their levels of omega 6.  None of us are eating grass or algae so we aren’t eating any omega 3 there.  The end result is we are eating WAY more than the one to one ratio of omega 3 to omega 6 that we should be getting.

 

This is why we are being told to take omega 3 supplements like fish oil or flaxseed oil.  The idea is if we can’t reduce the amount omega 6 that we are eating, maybe we can up our omega 3 to match it or at least offset it a bit.  Unfortunately, at our current rate of omega-6 consumption, we would need to eat about 14 grams of omega 3 oil a day, roughly the equivalent of 47 standard fish or flaxseed oil pills.  While this might make the ratio right, you would be eating so much polyunsaturated fat it would cause other health problems.

 

The best way to combat this issue is to do 2 things.  

 

#1 Stop eating foods with manufactured oils – You can read all the labels or you can do it the easy way and just stop eating processed or fast food.
And #2 Eat grass fed beef, pasture raised chickens and ocean caught fish when you can.  This can get pricey and sometimes be difficult to find but if you can afford to make this investment in your health, it will pay off in the long run.

All notes taken from information found in Fat Chance by Dr Lustig, Good Calories, Bad Calories by Gary Taubes, Grain Brain by Dr PerlmutterThe Angriest Trainer Podcast and Jimmy Moore’s Podcasts.

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Day 26: Why You Should Avoid Polyunsaturated Fats

 

Day 26:  Why You Should Avoid Polyunsaturated Fats

Over the course of our 28 Day Weight Loss Challenge our Daily Recap videos  will be where I post the notes I have written for the talks I do in the FaceBook Group each night.  Hopefully this will make what we are talking about easier to follow for everyone that wants to join us in the challenge.  You can see each of the 28 Day Challenge recap posts here.  Please subscribe to the YouTube channel to never miss an video.

 

With just a few days left in our 28 Day Challenge, I want to spend the next 2 days talking about something I haven’t spent a lot of time on but just mentioned a few times throughout the challenge, oils.  If you have noticed, most of the oils I’ve asked you to eat more of like butter, olive oil, coconut oil, etc. are either saturated on monounsaturated fats.  Why is that and why do I want you to avoid polyunsaturated fats?  That is what we will be focusing on today.

 

We’ve discussed how oxygen can be a harmful substance in your body.   Oxygen causes harmful reactions within your cells that require antioxidants to limit the damage it does.

 

Oxygen also reacts with the fats we eat.  It doesn’t do anything to saturated fats, reacts in a very minimal way with monounsaturated fats, but causes all kinds of damage to polyunsaturated fats, breaking them down into a range of dangerous chemicals that destroy the integrity of any cell made from fat.  I.e. Every cell in your body.

 

Oxidated fats can lead to the random destruction and out of control cellular growth called cancer and can create lesions on the heart that lead to heart disease.  Both of these processes are made worse by the large amounts of sugar most of us are eating as well.

 

New research is also starting to suggest that polyunsaturated fats, in particular the Omega 6 fats that are dominate in most seed oils, may lie behind the massive increase in diseases as diverse as macular degeneration, allergies and even asthma.

 

At no point in human history were we ever been subjected to the massive amounts of fructose and omega 6 fats that we currently have in our diet so it shouldn’t surprise anyone that we haven’t developed the ability to handle them in a healthy way.

 

Ever since the 1950s, the medical community has told us that to avoid heart problems, all you have to do is avoid saturated fat and keep your cholesterol low.  That is exactly what we have done as a nation and the number of people with heart disease has done nothing but increase.  It should be noted here that cardiovascular deaths has fallen because the medical community has made huge strides in early diagnosis and treatment of CVD, but the numbers of people who have it still rise.

 

Every bit of new research that has come out has told us that it is the oxidation of polyunsaturated fats that are then transported by cholesterol through the bloodstream that is causing the bulk of the issues, not the cholesterol directly.  I firmly believe that there will be a day that this fact will be the mainstream opinion of the medical community but it might take a generation for the old guard to die off for that to happen.

All notes taken from information found in Fat Chance by Dr Lustig, Good Calories, Bad Calories by Gary Taubes, Grain Brain by Dr PerlmutterThe Angriest Trainer Podcast and Jimmy Moore’s Podcasts.

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