Start the new year off on the right track.
As we approach the new year it is always a great time to reflect but an even better time to set a plan in action for the coming year that will make it your best year so far. No one wants a repeat – what we all strive for is to be better, healthier, lighter, and more successful than the year just past. To start the new year off on the right track – change is in order.
For things to change YOU need to change! If you keep doing the same things over and over you will keep getting the same results.
So what can you do to start the year of right and have it last more than just a few weeks?
- Know your WHY? If the reasons you need to make changes are strong enough than the facts don’t matter. The how does not matter. Whether it’s business or health related changes that are needed it is your well defined WHY that will ignite the burning desire in you to surpass all the obstacles that will surely get in the way as you strive for those worthwhile goals. Life happens, things get in the way, and yet if the pain associated with NOT accomplishing your goals is greater than the pain required to attain them, you will prevail. You will lose those pounds. You will learn what you need to learn to move forward in your chosen venture and you will not quit until you win. So.. figure it out – take the time and decide WHY it matters to you. WHY are you willing to make those shifts in your lifestyle to make this coming new year the best yet.
- Expect to win! We tend to self-sabotage by looking to our past experiences and failures. Not this new year! I feel that I have discovered a breakthrough with this ketogenic lifestyle that few people have discovered yet. This lifestyle is empowering as the results are so dramatic and rapid that for the first time in years I am in total control of my weight, my mental clarity, and with how I feel overall. Once you have lived and know for yourself the power of this secret you can expect to win as well. Commit to living in ketosis for the next 30 days and watch the magic happen for yourself.
- Find a partner and set some goals. It is so much easier to make a shift in lifestyle with a friend or spouse than it is to go it alone. My wife and I eat and cook together as often as we can and we coach and inspire each other to make proper food choices so that we can both arrive at our weight and health goals together. When we hit a goal we celebrate with a date night out on the town someplace special and we look good doing it too!
- Get set up for success. Do you know what your downfalls are? The times and situations where you are most vulnerable to slipping into old ways and behaviors? Are you an evening snacker? Do you tend to blow things off (eating-wise) when you are with family and friends? Know yourself and prepare to succeed by having the tools and foods in place to bring with you if needed. I always have a low carb (net 1 carb) cookie dough bite bar with me at all times just in case. It satisfies my emotional need for something sweet (In ketosis you don’t really physically crave carbs its more of a residual need of the mind.)
- Leave something behind. In order to make room for the new, you must shed some old habits, mistakes, disappointments, fears or toxic relationships that don’t serve you. Blame, procrastination, comparing yourself to others, will not move you forward in the year ahead. Something positive and great can now take its place when you create the space for it.
Happy New Year my friends. Looking forward to a deliciously lighter new year together.
Be Well,
Adam
Spinach and Brussel Sprout Salad
I have been part of the brussel sprout camp for some time now. If you have not yet joined I can understand as they do need to be prepared well – not under cooked…. not overcooked and properly seasoned. I have come to love a roasted brussel sprout so I thought I would venture out of my norm and try some salad variations and this spinach and brussel sprout salad has become a keeper at our house. Hope you enjoy it as well.
- 1 small clove of garlic
- 1/8 tsp kosher salt
- 1/8 tsp Fresh ground pepper
- 1 tsp whole grain Dijon mustard
- 2 tsp sherry vinegar
- 1/8 tsp fresh ground pepper
- 1/8 tsp honey
- 2 tsp fresh lemon juice
- 1 tsp lemon zest
- 1 tbs water
- 3 tbs EV olive oil
- 1/4 lb Brussel Sprouts
- 3 cups of fresh baby spinach
- 1/4 cup fresh avocado
- 1 tbs toasted pumpkin seeds
- 1 tbs toasted sliced almonds
- 1/8 cup of fresh blueberries
- 1/4 cup Manchego cheese or Parmesean cheese - shaved
- Fresh ground salt and pepper.
- On a wooden cutting board make a paste of the garlic and salt with the edge of a large chef knife.
- In a small bowl add the garlic paste, mustard, vinegar, pepper and wisk.
- Add the lemon juice, honey, lemon zest and wisk again.
- Drizzle olive oil while wisking
- Add water and wisk again.
- Slice the brussel sprouts thin - leave out the bottom stem
- In a large salad bowl add the spinach and brussel sprouts.
- Add seeds, nuts, and blueberries.
- Toss salad with dressing.
- Add fresh ground salt and pepper to taste.
- Add avocado.
- Add cheese.
Where’s the good cheese?
This post is inspired by my neighbor Greg who insists I must have a secret knock or a, special, assigned to me, cheese-monger-type-lady friend at the supermarket that gives me exclusive access to all “the good cheese”. I assure him that this is not the case – she is not assigned to me exclusively and its more of a nod than a knock! We often find ourselves around our kitchen island at happy hour or even after a late night ping-pong session sampling all my recent good cheese finds that are well-matched to various jams and other accoutrements.
I assure you that even though cheese is keto-friendly, I often partake in the less keto, crackers, honey and jam, but within reason, and only once a week. Some things just go too well together – Is it wine:30 yet?
This time of year the markets load up on specialty cheeses more so than any other time of year anticipating our demand and willingness to splurge on entertainment for the holidays. The best cheese is often from Europe as well as some artisan local selections and all tend to be pricey. If you keep an eye out, some of these more expensive cheeses are marked down 50% as they near their sell-by date. That works for me as long as a happy hour plan is only a day or so away – ripe and ready to eat at 1/2 price – sign me up!
In order of best selection locally, Big Y hands down has got their act together in the cheese dept. Stop n Shop is next with ShopRight always tailing way behind. The Fresh Market also has a great selection of good cheese but at 20-30% more expensive overall than the others.
The Good Cheese at Big Y
One of the cheese isles at Big Y in Avon, CT.
If you are a silver card member or are sitting on some silver coins from Big Y be sure to pick up some Prosciutto Di Parma to go with your cheese. It is almost always on sale for $14.99/lb. and if your catch it right – $9.99/lb.
Below are some great ones: Humboldt Fog – Goat, Fromager d’Affinois – Brie, Jarlsberg – Swiss, local aged Cheddar, Gorgonzola from Italy.
Mostly, cheese is about personal preference but be sure to explore and try something different, smelly or expensive this holiday season. I know I will. Cheers!
A Good Cheese Plate
Greek Lamb Burger
Not sure how this happened… but I somehow made it 48 years on this planet without ever having tried a Lamb Burger. If you happen to be suffering from this same oversight – no worries I have a solution and a recipe for you that will correct this culinary deficiency. A tipping point must of happened sometime last year as lamb burgers began showing up as specials at some of our favorite restaurants and being a lover of lamb I had my first.
Growing up in Astoria Queens NY, I had my fair share of pita wrapped lamb Souvlaki from a region some would argue as having the best Greek Food in the city.
It’s no wonder my taste buds long for those flavors of the past done so simple and so well. The tzatziki, onions and tomatoes would blend to require extra napkins as I reached the tail end. I make different cuts of lamb in various fashions but my go-to quick weeknight favorite is this recipe below. It is actually based on a Charmoula lamb burger recipe of Moroccan origin but served with a greek salad I am home again.
Good quality ground lamb is easy to find in most supermarkets these days – my favorite is from Cedar Springs which claims, “restaurant quality”. As for the Tzatiki the folks over at Sabra (the Humus people) have nailed it so I do not bother making my own. I often add Kale to my greek salad to change things up but be aware, kale has a few more carbs than romaine.
- 1.5 garlic cloves
- 1/2 tsp kosher salt
- 1 tsp ground cumin
- 3/4 tsp ground coriander
- 3/4 tsp sweet paprika
- 3/4 tsp ground cinnamon
- 1/2 tsp cayenne
- 1/4 cup finely chopped cilantro
- 1 pound ground lamb (not lean)
- 1/8 cup feta cheese - crumbled
- In a large glass bowl add the ground lamb.
- On a cutting board mash the garlic with salt with the edge of a large chef knife to make a paste.
- Evenly spread the garlic paste on the lamb.
- Mix the cumin, coriander, paprika. cinnamon, and cayenne in a small bowl.
- Evenly sprinkle the spices over the lamb.
- Add the cilantro and the crumbled feta cheese.
- With your hands mix well being careful not to over work the lamb.
- Form 2 burgers with a burger press.
- Grill on med high heat for about 8 min per side for med rare.
- 2 tbsp of the Sabra Tzatziki has - 2 grams carbs, 2.5 grams of fat, 40 calories.
Pork Tenderloin with Tarragon Mustard Cream Sauce
My wife Lisa and her family have been making this pork tenderloin recipe for decades. We used to serve it with rice and in recent years shied away from it because like most people we were programmed to think heavy cream (fat) was the enemy. And…
If you are eating a usual high carb diet then adding heavy cream to the mix will indeed add density to your waistline.
Now that we spend most of our days in ketosis we have re-introduced this favorite to our monthly menu. The kids still get the rice but my wife and I opt for sauteed broccoli rabe or mashed cauliflower and a salad to go with. It’s good to be Keto!
- 2 lbs pork tenderloin - about 2 loins
- 1.5 tbsp EV olive oil.
- fresh ground salt and pepper.
- 1.5 tbsp fresh tarragon - chopped fine
- 2 tsp country dijon mustard
- 1/2 cup heavy cream
- fresh ground salt and pepper
- Make sure the pork is room temperature.
- Dust with salt and pepper.
- Drizzle olive oil and coat pork on all sides.
- Put pork on a preheated grill - reduce heat to medium - medium low.
- Grill pork on both sides about 8 minutes per side for medium.
- Remove from heat, cover and let stand for 10 minutes.
- Slice pork 1/4 inch slices on an angle.
- In a small sauce pan combine mustard, tarragon, and cream.
- Simmer on very low for 10 minutes.
- Add salt and pepper to taste.
- Stir occasionally.
- Be careful not boil sauce.
- Pour the sauce over the pork.
The Thanksgiving Pie Affair
It’s been a tough week around here for ketosis fans – yours truly – not withstanding. Last weekend was my 49th birthday and I woke up at my lowest weight in 25 years – down 30lbs. Lisa successfully executed a well-planned surprise getaway for my birthday weekend to Ludlow Vermont. Our favorite cousins greeted us at the hot spot – Downtown Grocery for one of the best meals I have had out in ages.
I even managed to order a lower carb entree without any trouble. So far so good. Then dessert adorned with a candle came at the end of the meal and all bets were off!
Lisa’s choice was also amazing and lower carb.
The rest off the weekend went pretty much the same – good choices followed by exceptions on account it was my birthday weekend after all. An appreciated great weekend away overall – thanks Lisa my love.
On our way out of town we stopped at the famous Apple Pie Place to pick up some pies for Thanksgiving only a few days away. Lisa was on pies this year and thought, what a great time saver, to buy some amazing pies from VT rather than make them herself. She can bake but her time is valuable and so I was on board – 4 pies and $130 later we were on the road home with our Thanksgiving duties checked off. Wtf – these had better be some amazing freakin pies I thought as I came to and we drove off – an apple crisp, a regular apple, a blueberry and a pecan.
Monday through wednesday I managed to get back on track and back into ketosis with my favorite keto-shortcut. Then Turkey Day came with all the exceptional carbs in their best dressed glory. What I love about this lifestyle is that for me it is not due to an allergy or a belief but rather a simple choice.
A choice that enables me to feel healthier and live lighter most of the time so that I can have the freedom to eat whatever I want some of the time.
Game on – It’s Bird day – one smoked and one traditional – both evolved after years of practice. Left plenty of room for pie – after a short nap of course! Excited to see what a $33 VT pie tasted like – went for the blueberry first with vanilla ice cream and then waited till the apple was warm 30 minutes later and repeat. They were as good as advertised and Thanksgiving felt complete if not overdone. As per usual Lisa was not the only relative on pies so in another tradition on my wife’s side of the family – way too many leftovers! So.. we took home a variety selection of about 2 whole pies. We figured, someone would eat them.
Day after Thanksgiving and good to get back on my program after the day of gluttony… or so I thought. It was an unseasonal 70 degree day here in CT so I texted my buddy Craig to play some tennis outdoors. We usually get in 2 sets over 1.5 hours on any good day. We split sets and as we were wrapping up I convinced Craig to play a 3rd.
You see – my mind was thinking about Thanksgiving pie even though I had eaten low carb all day. So this 3rd set was my license for more pie. I mean I still had $65 worth of the best freakin pies I have tasted in years just sittin’ in my fridge. What are you wiling to do to make you feel OK about having more pie? After dinner Lisa made some fresh whipped cream and I went for the blueberry then the apple and then I had a few bites of her pecan. Clearly off the reservation now 2 days in row but my pie fix was now fulfilled.
Hey – Life happens, Birthdays happen, Turkey day happens, Happy hour happens, and yes, Pie happens.
So great to go into the holiday season 30 lbs. lighter this year and to know that a few days off the rails is just that and recovery, not gonna be a big issue. If you eat low carb or keto-friendly most of the time you will get to your best weight and still get to enjoy life as it happens.
Sashimi for lunch?
I used to think I was eating a healthy light lunch when I headed out for sushi. Little did I know the rice content of my amazing hand rolls and the multiple pieces I’d eat where keeping me fat. The raw fish was healthy – loaded with Omegas and healthy fats, but the rice… loaded with carbs. We have some pretty decent Japanese restaurants around us and they all have lunch specials that make a sushi lunch an affordable option.
When I started this lifestyle I was not sure how or if I would be able to give up sushi. As far as I am concerned, It is one of the major food groups!
When you work from home as I do it is important to get out for lunch every once in a while, lest you go stir crazy. Sometimes with a friend or for business but for sure when I am out doing errands you will often catch me at Feng or Mikado for some Tuna, Yellow Tail, and my favorite, Salmon. Only nowadays I order Sashimi instead of Sushi. For those of you not familiar, Sushi means “on rice” while Sashimi is just pure raw fish, sans rice.
The above shot is actually a sushi dinner portion taken one night at Feng, a local favorite. In stead of the rice sashimi comes on shredded daikon – a white asian radish of sorts that adds a nice fresh crunch and spicy dimension to to the raw fish. Here is a nice lunch presentation from Yume in Unionville, CT.
If you need some variation you can always head to Ginza in Bloomfield for their inspired special rolls of the day. The key is to pick one without a sweet sauce (mango, etc) and if your not sure ask them to put it on the side. Also ask for the special roll to made without rice. This one below was delicious. Toro, Baby Yellow Tail, King Crab, Tobiko, in a green cilantro sauce – This Regal Roll was just that, and a great start for my first rice-less roll experience.
Am I missing out on the rice? Not a chance! There are 44 grams of carbs in 1 cup of cooked sushi rice. Even if you order Brown rice on your sushi thinking you are eating healthier, you are still getting 44 grams of carbs.
It has been a great shift for me that I can easily live with and a very low carb lunch option while out and about.
Some other things safe to eat while your out to lunch for Japanese: An average cup of Miso soup has only 3-5 grams of carbs. The average egg drop soup has 3-5 grams of carbs as well. Not all are created equal however – PF.Chang for instance has 8 grams in their egg drop. As a general rule, If it tastes sweet then it probably is so try to avoid that soup in the future. Be sure to also steer clear on any asian soup that has noodles, udon or other.
Not in the mood for raw fish? Here is another great option at Feng. The Spice Crusted Strip Steak ordered without potatoes and extra veggies. This steak was delicious and a nice value too at $23.00 for dinner. Stay tuned for more keto-friendly restaurant suggestions and reviews.
Tuesday Night Out
Tonight my daughter and I headed out for dinner – just the two of us. Great to get some one-on-one time with my oldest. The where-do-you-want-to-eat negotiations in the car are always fun – she always wants sushi and I am looking for something more Keto-friendly and different. Having had sashimi already this week we headed to one of our favorite local spots, Da Capo in Avon CT.
When you are headed out for dinner you need to have a idea in your mind of how keto-friendly the chosen restaurant will be or you may find yourself at a spot with little or no options that will keep you on your plan.
Some restaurants have their act together and do not mind substitutions and are geared up to accommodate various dietary preferences. Some… not so much.
Da Capo is one of those spots that is ready to please and I have had several great lower carb meals there. Tonight I tried a new menu item and a childhood favorite – Chicken Cacciatore. Now mind you, I don’t have complete carb counts for this meal but when I asked how this was served I was told penne pasta was involved. I simply asked the server to leave out the pasta. She then offered a substitution, “perhaps a veggie?” I asked for Broccoli Rabe… done!
Ordered a salad and had 1 glass of red wine… I was happy camper. I missed the candied walnuts on the salad when I ordered so I gave those to my daughter. Now to be clear, not really losing any weight on a Tuesday night with this meal but I ate light earlier in the day and at 28lbs down I allow myself some liberties. The best part is how you feel leaving the restaurant. Not stuffed like I used to…. but truly satisfied having had an amazing guilt-free lower carb meal.
On another night at Da Capo I swapped out mashed potatoes for brussel sprouts on this veal chop special. I prefer to drink my carbs thanks! Pick restaurants that will support your lifestyle and keep your waistline in check.
So our server brought us a free dessert – their famous chocolate mousse pie. I know, there are 2 forks… I had a bite… ok 2 bites, but hey, 28lbs lighter right? Weeknight splurge… $70 – A few extra carbs… worth it – A night out with Alexa… Priceless.
Lisa’s Breakfast Salad
Salad for Breakfast? Yep!
For years I have been eating the wrong things for breakfast and it showed. Starting the day off with a full-carb load – ham egg and cheese on a hard roll and Eggs Benedict were my favorites. That full bloated feeling stayed with me throughout the day. Now my days start light and that feeling follows me throughout with more than twice the energy than I used to have.
Still a big fan of the poached egg so this salad is a new go-to favorite. Good Morning…. and the rest of the day to follow.
- 2 eggs
- 3/4 cup fresh spinach
- 3/4 cup fresh arugula
- 1/8 cup shaved Parmigiano-Reggiano
- 3 slices Prosciutto Di Parma
- 3 fried pork skins (chichamarrones)
- 1 tsp of fresh lemon juice
- 1 tbsp good EV olive oil
- Fresh ground salt and pepper
- In a quart pot boil water for poached eggs.
- Toss spinach and arugula in olive oil and lemon juice.
- Season with salt and pepper.
- Spin boiling water with a spoon - add eggs to boiling water.
- Cover and turn off heat. Set timer for for 4 minutes.
- Add shaved Parmigiano-Reggiano to salad
- Slice prosciutto into bite size pieces add to salad
- Add pork skins - break them in half.
- Drain poached eggs and place on salad.
- Season with salt and pepper.
Suzies Meatballs
Good friends of ours, Stan and Suzie shared this recipe years ago and I have been making Suzies Moms’ Meatballs ever since. If you can find a friend of Italian heritage that is willing to part with her family recipe – learn it and love it as we have.
It’s simple and yet authentic and always makes the kitchen smell so good.
Thanks Suzie! I have only adjusted one thing to make these lower carb and you would never know!
- 2 lbs Ground Meatloaf Mix (Pork, Beef, Veal)
- 2 eggs
- 1.5 cups Pecorino Romano cheese (reserve some for sprinkle later)
- 1/3 cup almond meal or flour
- 1/4 cup fresh chopped parsley
- 2 large cloves fresh minced garlic
- 2 tsp each fresh ground salt and pepper
- 2 tbsp EV olive oil
- 28oz can San Marzano whole peeled tomatoes
- 1.5 tbsp tomato paste
- 1 medium onion chopped
- 1 large cloves fresh minced garlic
- 1/4 cup fresh chopped parsley
- 6 leaves fresh chopped basil
- fresh ground salt and pepper to taste
- In a large glass bowl add first 7 ingredients.
- Gently mix well.
- Heat a large dutch oven or similar large pot on medium heat with olive oil.
- Form meatballs approximately 2" round. (around 12)
- In batches brown meatballs on all sides.
- Set browned meatballs aside on a plate.
- Add onions and tomato paste to pot and cook using meatball oil still in the pot.
- Sauté 3-5 min.
- Then sauté in the garlic and parsley.
- Add the can of tomatoes and juice.
- Mash up the tomatoes with a large spoon or tongs.
- Add basil.
- Add salt and pepper to taste.
- Place meatballs single layer in the pot and add any drippings.
- Cover and simmer on low for 30 minutes max.
- Stir occasionally.
- This is a fresh sauce and should only cook for 30 minutes max. If it gets dark it is burnt!
- 4 cups Spaghetti squash - Aprox. 1 large.
- fresh ground salt and pepper
- 1 tbsp butter
- Cut the squash in half the long way.
- Scrape out the seeds
- Season with fresh ground salt and pepper.
- Place in a microwave safe plastic bag. Pierce the bag with a few vent holes
- Microwave on high for 10 minutes or until a fork can pierce the flesh easily.
- Shred flesh with a fork.
- Add butter. (optional)
- I'm not really a fan of Microwave cooking but my wife Lisa makes it this way and it comes out amazing every time.
- Net carb count on a cup of Spaghetti squash is only 5 grams.
About Adam
Adam Levy
Canton, CT USA
Hello - I'm Adam, wellness enthusiast, tennis player, networker, father of two amazing daughters and food lover. I fill these pages with healthy low carb and keto-friendly recipes, food finds and rants on living lighter in a carb-filled world.
Love People. Cook them tasty food!
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Best Keto Flour / Baking Solutions
