Episode 18 Bodyfat Revisited


Response to a comment on our website

“Glad you made your weight goal. A year ago I started working weekly with a personal Pilates trainer. She is terrific. Once a week I am also in a group class, I run 2 1/4 miles and I attend yoga. My muscles are constantly challenged and sore. In yoga I sweat and I sweat. A year ago I was 138 pounds and 32% body fat. Today I am 138 pounds and 32% body fat. A year ago a friend you coached removed sugar from her diet, and has no exercise regime. She has lost 40 pounds and has 23% body fat. I hate all this exercise stuff and think maybe I should just ditch the sugar from my diet.”

This comment underscores several key points:

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Crispy Oven Fried Leek Rings

1 large leek per person

Slice the leeks into rings. Use the white part and light green parts for this only. Use the dark green as a flavoring in soups and stocks.

Separate the rings and place in a bowl of ice water. rub and agitate to dislodge grit and sediment that all leeks collect.

Drain thoroughly ( we use a salad spinner)

Toss in a bowl with olive oil and sea salt to coat lightly

Place on a sheet pan and bake at 375 degrees until crispy light brown.



Shrimp, Broccoli and Cashews in a Thai Red Curry Cream Sauce








1 lb shrimp peeled and deveined

1 Tbsp coconut oil

1 8 Oz can full fat Coconut Cream (unsweetened)

1 head fresh Broccoli

1/4 Cup roasted and salted Cashews

1 Tablespoon Thai Red Curry Paste

1 Thumb sized knob of fresh ginger root

4 cloves of fresh garlic

  1. Peel and finely chop garlic and ginger
  2. Cut the broccoli into flowerettes and either steam or microwave until firm tender (al dente).
  3. Heat the coconut oil in a wok and saute the shrimp until almost cooked.( Note; this is a fast process, do not overcook shrimp)
  4. Add the chopped ginger and garlic and stir fry with shrimp until garlic has a bit of color. Do not burn the garlic!
  5. Mix the curry paste and the coconut cream to make a lovely pink sauce and add to the wok. this will stop the cooking process until the sauce comes to a boil. Add the broccoli to heat in the sauce.
  6. Serve and top with roasted cashews. If you have some cilantro, thai basil, scallions or other garnish you like, feel free to add them also.

Suz loves this so much we had it twice this week. this is a great meal to kick ketosis up a notch. The coconut oil and coconut cream contain medium chain triglycerides that readily convert to ketone bodies. By the way they taste great also


Hitting Our Goal Weights

After a couple of years of low-carb eating and a reasonable exercise program we are currently very close to the goal weights we set for ourselves. It was time for a picture to document the results.

Goal Weight Portrait

Episode 17 Energy Management


1 FREE Audiobook Credit RISK-FREE from Audible.com

Energy Management

How you manage your energy to a great extend determines your productivity, satisfaction with life and your mental and physical wellbeing.

Let’s start with a simple model. Imagine that there is a bucket that contains all of the energy you have. This includes physical energy, mental energy, psych9ological energy and any other energy you want to label.

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Episode 16 Your Life an Owner’s Manual


Danna Hallmark and Transactional Analysis (TA)

This week we had the privilege of interviewing a wonderful professional with a unique background and perspective, Danna Hallmark. We cover a wide range of topics. For more information visit Danna’s website.

Danna’s Website has Jut Meininger’s book How to Run Your Own Life, Danna’s Books Listen! You’re Trying to Tell YOU Something and Teamwork, The Five Assurances of a Functioning Team. You will also find her children’s book How Do I Feel Happy, How Do I Feel Sad as well as information about Transactional Analysis Training




Thai Shrimp Curry over Savory Rice Substitute

For the Rice Substitute (Thanks to Jimmy Moore for the rice substitute idea)


One head of Cauliflower grated using the coarse side of a box grater or a coarse grater blade on a food processor. The correct grater will yield rice grain sized pieces.

Two cups packed fresh Thai basil leaves or adjust to taste.

Zest of one lime

½ tsp. salt

Two Tbsp. finely chopped fresh ginger

Four cloves garlic finely chopped

2 Tbsp. Coconut Oil

In a wok, combine garlic, ginger, coconut oil and brown lightly. Do not over brown. Add cauliflower, salt and lime zest. Stir fry to cook cauliflower. You are striving for firmness in the cauliflower similar to cooked rice. When the cauliflower is cooked add coarsely chopped basil and a ¼ cup of coconut cream. Keep the cauliflower covered while cooking the shrimp.

8 oz. raw cleaned shrimp

1 Can of unsweetened coconut cream minus the coconut cream used in the cauliflower. If you cannot find coconut cream you may substitute coconut milk but do not use lite coconut milk.

One tablespoon green Thai curry paste or to taste. Thai curry paste can be very spicy so adjust slowly to your preference.

Heat the coconut cream in a saucepan then add curry paste slowly to taste. Then add the shrimp and cook until done. Do not overcook.

Serve shrimp in the coconut cream sauce over a scoop of the cauliflower mixture. Add a finishing squeeze of lime juice.

Episode 14, Your Life an Owner’s Manual

  • Get your workbook yourlifeownersmanual@gmail.com
  • Tip of the week #1: 60 minutes special this week about sugar toxicity and its impact on cancer and heart disease.


  • Tip of the week #2: Livin la Vida Low-Carb Episode594 with Dr. Christoper Gardner follow up to the A to Z diet study

Book of the week Strengths Finder 2.0 by Tom Rath

Recipe of the week Shrimp Thai Curry  over savory fake rice.

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