Monday, December 28, 2009

Week #132: Gained +5 lb for a total of -98 lb

Oh... my... God. I'm so not impressed with myself. Had a great Christmas, but overindulged -- didn't cheat -- but ate too much. I gained +9 lb at Christmas last year and improved that to only +5 lb this year, however I never fully recovered from last year's gain. Now that I'm below the -100 lb mark, I'm not happy. That was a very important benchmark for me.

Yes, I will likely be back down below the -100 lb mark next week, but I do NOT like being where I am right now. I'm disappointed in myself, but not discouraged.

The last weigh-in of 2009 is a good kick in the pants! Time to kick this back into high gear and take off another chunk of weight in 2010.

If I can do it, so can you!

No excuses!

Thursday, December 24, 2009

Merry Christmas!

Here's wishing you all a very Merry Christmas!

Have a wonderful day among family and friends. And if you're away from home or spending the holidays by yourself, enjoy them anyway! Get a good movie and curl up for some quiet time.

Have a GREAT holiday!

Monday, December 21, 2009

Week #131: Lost -1 lb for a total of -103 lb

Had a pretty good week and lost -1 lb. Was quite happy about that. Nothing much to report other than CHRISTMAS is on Friday and probably the most challenging time of the year is upon us for anyone watching their weight.

Be strong and stick to the plan! Just because it's Christmas, it doesn't mean you need to go crazy.

Many of us will eat too much (including me, I'm sure), but stick with low-carb foods and don't fall back into the sugar fix.

Stay strong!

No excuses!

Monday, December 14, 2009

Week #130: Lost -1 lb for a total of -102 lb

Well, if I can hold off an urge to chow down on all those shelled nuts in the stores over the holidays, I should maintain the -100+ lb weight loss for Christmas. I'm bound to treat myself to some, but there's always a limit.

Actually, I prefer the shelled nuts over the ones that are ready-to-eat. Why? Simple... at least you have to work for them! I can guarantee you that the calories ingested after 10 minutes of shelling nuts will be much lower over 10 minutes of eating the ready-to-eat kind, which can literally be eaten by the handful!

Just because it's the holiday season doesn't mean it's time to drop all your willpower! Stock up on low-carb holiday fare and don't give in to people urging you to break your diet at Christmas.

It's like I tell people... I can guarantee you that Baby Jesus isn't going to love you any more if you chow down on boat-loads of sugar over the holidays.

Check out some of the many low-carb recipe websites available to you! Ask for low-carb cookbooks for Christmas! You'd be shocked at what you can make and still remain true to low-carb!

I hope you all have a great week! Remember... if I can do it, so can you!

No excuses!

Monday, December 7, 2009

Week #129: Gained +1 lb for a total of -101 lb

It's never fun to gain - even if it's only +1 lb, but things are remaining more or less stable of late. With the holidays right around the corner, it's important to stick to the plan and watch closely as we approach Christmas, when gains are more difficult (but not impossible) to avoid.

Stick with the plan this week, folks! Remain true to yourself and don't fall off the wagon for emotional reasons brought on by holiday stress.

And remember, Baby Jesus won't hate you if you don't eat sugar this Christmas. He's got bigger problems than that.

If I can do it, so can you!

No excuses!

Wednesday, December 2, 2009

Monday, November 30, 2009

Week #128: Lost -1 lb for a total of -102 lb

I was more than pleasantly shocked to find that I'd managed to lose a pound this week. Not that my week was that bad, but after a higher-carb-than-normal Chinese food meal on Saturday, I thought I'd blown it. *phew*

With Christmas coming at us at 100 mph, this is not the time of year to pack on a few pounds. The holidays will be rough enough -- even if you're highly motivated. There's so much emotion attached to holiday food that many just give in and go crazy.

There are compromises to everything! Check online for low-carb version of holiday favourites. There are low-carb cookies, low-carb squares, low-carb sweets, etc., to keep you going through the holidays (within reason) so that you don't feel too deprived.

If I can do it, so can you!

Keep up the good work, everyone!

No excuses!

Thursday, November 26, 2009

Happy Thanksgiving!

Here's wishing all my American readers a very Happy Thanksgiving! Enjoy a wonderful, low-carb holiday!

Wednesday, November 25, 2009

Christmas countdown is on!

The Christmas countdown is on, folks! One month from today, we'll be waking up to presents under the tree and looking forward to spending quality time with family and friends. Make sure you don't do like Santa and get stuck in the chimney. :)

Those of us who eat low-carb must be dilligent at this time of the year. There is so much candy around that it's a wonder we can resist! I've been doing this for 2.5 years and it eventually becomes a habit, so if you're just starting, just stay strong and keep your chin up. It's ONLY food. Food is NOT Christmas.

Stay true to yourself and your new way of eating. There are a ton of awesome low-carb recipe websites out there that will give you inspiration for some delicious holiday cooking. Here are a few that I consult on a regular basis:

- Linda's Low-Carb (great stuff for everyday cooking!)
- Healthy Indulgences (awesome, inventive recipes)
- Low-carb luxury (really nice recipes, but the server is painfully slow)

Plan ahead... stick to your plan... and make sure you have low-carb snacks around to ensure you don't feel deprived while everyone else is stuffing their faces with candy and high-carb stuff.

If you want to do some low-carb holiday baking, make sure you stock up on almond flour, liquid Splenda, stevia and erythritol (make sure it's powdered, not granular - and if it's granular, run it through a blender to "powder-ize" it).

You can do this without completely blowing all your hard work! Even if you gain a bit over the holidays, stay on track and make sure that 2010 is the year when you finally reach your goal!

Monday, November 23, 2009

Week #127: Stayed the same for a total of -101 lb

OK, well that's better. Put a stop to those small gains that have plagued me (totally my fault) for the past few weeks.

The holidays are coming and the last thing I want to do is put on a few pounds before Christmas. I certainly will not "cheat" at Christmas, but you know how things go... people just tend to overeat during the holidays. That's no excuse, of course, but...

Keep checking back her for videos throughout the next couple of weeks. I'm ramping up a bit.

I hope you all have a great week! If I can do it, so can you! Don't give up! Go! Go! Go!

No excuses!

The hottest "hot" pepper in the world...


Monday, November 16, 2009

Week #126: Gained +1 lb for a total of -101 lb

*sigh* No, don't have any pity for me. I deserve it. I've been terrible at drinking water lately. I was on vacation last week and was not in the regular routine. And we all know that routine is a diet's best friend!

With that said, my nut intake has been through the roof. With the holidays around the corner, the stores are full of nuts in the shell - which I absolutely love. The problem is, they are incredibly high in calories. Only eating a handful of nuts is like only eating 10 pieces of popcorn. Ain't gonna happen.

I'm past the danger zone on this one. The 100-pound mark will not be broken. That is the wall.

Next week: A loss!

If I can do it, so can you!

No excuses - holidays or no holidays!

Monday, November 9, 2009

Week #125: Gained +1 lb for a total of -102 lb

Another gain this week. Not entirely surprising and it could have been worse. I'm on vacation this week and have no excuses as far as being busy, etc.

Gonna be a good week, everyone!

If I can do it, so can you!

No excuses!

Monday, November 2, 2009

Week #124: Gained +1 lb for a total of -103 lb

Although this is getting in my danger zone - a bit too close to the -100 mark, I do have to admit that I was expecting a huge gain this week. Last week was a complete mess diet-wise. Days were spent eating a bunch of garbage that I normally stay away from -- not necessarily sugar-laden, but stuff I normally avoid. Well, one meal was definitely sugar-laden -- a portion of orange chicken from a Chinese take-out during a late-night work session. I was so hungry that it was either that or the colleague I was working with. I don't think she would have been particularly co-operative had I tried to bite a chunk off of her leg, so I opted for the take-out.

I hope everyone has a great week!

If I can do it, so can you!

No excuses!

Tuesday, October 27, 2009

Recipe: Low-carb pumpkin cheesecake

This delicious recipe is courtesy of Laura Dolson's excellent low-carb website. Laura always offers tons of great advice. The original recipe is posted here.

(Note: My comments are in italics.)

Pumpkin cheesecake can make a nice change from pumpkin pie. This version is richly spiced. The crust is thicker than the regular low-carb cheesecake, but if you want a thinner crust, the other one can be used. If you want a cheesecake that isn't as rich, you can use lower fat cream cheese, though I haven't specifically tested it with more than 1 package of the cream cheese being low fat.



- 1.5 cups almond meal (I actually used pecan meal and it suited the recipe very well!)
- Half teaspoon each of ginger and cinnamon
- 4 tablespoons melted butter
- 4 tablespoons sugar substitute (I used granular Splenda)


- 3 8-oz packages cream cheese at room temperature
- 2.5 teaspoons cinnamon
- 1 teaspoon nutmeg
- 3/4 teaspoon ginger
- 1/3 teaspoon allspice
- 1/4 teaspoon cloves
- 1/2 teaspoon salt
- 1.5 cups sugar substitute, or to taste (I used Sweetzfree, but you can also use granular Splenda or something else that you prefer)
- 1 can (about 15 oz) pumpkin (use pure pumpkin, NOT pumpkin pie filling)
- 1 tablespoon vanilla
- 5 eggs, preferably room temperature (I used large eggs)
- 1/2 cup heavy cream (I used whipping cream)


Heat oven to 375 F.

Prepare springform pan: I (Laura) like to put a piece of parchment paper over the bottom of the pan -- no need to cut it to size, just snap it into place when you put the tighten the sides. Wrap the bottom and sides of the pan in heavy-duty foil. You'll be baking the cheesecake with the springform pan set in a baking pan half-full of boiling water, so you want to protect from leaks. (This is a "bain marie". Click here for a photo.)

1) Combine ingredients for crust, and press into the bottom of a springform pan. Bake for 8 to 10 minutes until fragrant and beginning to brown.

2) Beat cream cheese until fluffy. Scrape sides of bowl and beaters. This step will be repeated several times and is important. The mixture will gradually become lighter, and the denser stuff has a tendency to cling to the bowl. You won't be able to incorporate it as well later, so keep scraping. (I was very careful about doing this. Don't skip this step. I did it several times to ensure a very very smooth texture. Trust me, you'll thank yourself in the end.)

3) Add spices and sweetener. Beat again, scrape again.

4) Add pumpkin and vanilla. Beat well, scrape.

5) Add 3 eggs. Beat well (about a minute), scrape.

6) Add the other 2 eggs and cream and beat another minute. Pour mixture into pan over crust.

7) Place pan in a baking pan and pour boiling water around the sides, about halfway up ("bain marie"). Lower the oven temperature to 325 F. and bake for for 60 to 90 minutes, checking often after an hour. When the cake is firm to touch but slightly soft in the centre, or the centre reaches 150 to 155 F, remove from oven.

8) Let the cheesecake cool to room temperature, or up to 3 hours. Cover and chill, ideally for another 3 to 4 hours. Remove sides from pan after cooled completely. Run a knife around the edge of the pan to prevent sticking before you remove the sides.

Nutritional Information for full fat cream cheese, at 16 servings: Each serving has 4 grams effective carbohydrate plus 2 grams fiber, 5 grams protein, and 285 calories.

This is a DELICIOUS recipe and got rave reviews from friends and co-workers with whom I shared the finish product. Try it!

Notice the topping in my photo? No, it's not cherries... it's cranberries!

This is very easy to make and goes as a topping for this cheesecake recipe very well.

- 1 bag of cranberries (12 oz / 340 g)
- 1 cup equivalent sugar substitute (if using 1 cup of Davinci's sugar-free syrup, no need to add water)
- 1 cup water
- 1/8 heaping teaspoon nutmeg
- 1/8 heaping teaspoon ground cloves

Cook at medium-high heat stirring constantly for 5-10 minutes. (5-6 minutes is usually plenty.) You'll notice the cranberries will pop and the mixture will thicken substantially. Cool and place in refrigerator for several hours until set. You can use this as cranberry sauce for use with turkey or chicken dishes, or use it as a dessert topping. It goes beautifully with this cheesecake recipe!

Monday, October 26, 2009

Week #123: Stayed the same for a total of -104 lb

To say I'm relieved is an understatement - especially after chowing done on lots of pumpkin cheesecake this week. *phew* (The delicious recipe will be posted tomorrow.) Had a reasonably good week other than that. I did find that water intake was a challenge this week, though.

Like I said, I made a delicious pumpkin cheesecake that I found on Laura Dolson's low-carb website. Absolutely beautiful! Loved the fluffy texture, too - not heavy like many baked cheesecakes. It also got rave reviews from friends and co-workers who tried it out. As well, I made a very delicious coconut flour pound cake from Lauren's Healthy Indulgences blog. Will be posting that later this week, too.

All in all, I can't complain!

I hope you all have a great week!

If I can do it, so can you!

No excuses!

Monday, October 19, 2009

Week #122: Gained +2.5 lb for a total of -104 lb

Have done an impression of a yo-yo the past couple of weeks, but remain on track.

I had parsnips at my mother's place on Thanksgiving. Only the second or third time I've ever had them. Someone please tell me these are allowed... my God, they're delicious!

Made a low-carb pumpkin cheesecake last night. If it's good, I'll post the recipe this week! Haven't been posting enough recipes lately! It certainly looks and smells good! I'll try it when I get home from work tonight.

Hope everyone is having a good week!

If I can do it, so can you!

No excuses!

Monday, October 12, 2009

Week #121: Lost -6.5 lb for a total of -106.5 lb

Well, as you can see by the photo, I'm happier than a pig in sh** this morning. After an unexplainable huge gain last week, I had a semi-explainable huge loss this week. I must have been retaining water or something. I didn't think I'd done anything so major as to provoke a +5.5 lb gain... and although I was certainly a good boy this week, I didn't think I'd done anything so dramatic as to achieve such a huge loss.

But I'll take it! *does the happy dance* What makes it even sweeter is that the loss was after a big (low-carb version of a) Thanksgiving meal at my mother's last night. (It's Thanksgiving in Canada. Although today - Monday - is the actual day, many celebrate on Sunday.)

So yeah, I'm a happy boy.

If I can do it, so can you!

No excuses!

Happy Thanksgiving!

It's Thanksgiving Day here in Canada. Have a wonderful holiday and don't forget to say "thanks" for all our blessings!

Monday, October 5, 2009

Week #120: Gained +5.5 lb for a total of -100 lb

What the bloody hell is this all about? I've had low-carb pumpkin pie before and certainly didn't gain like this! I didn't think this week was horribly out of line with what I've done before. Maybe my water intake wasn't as good as usual, but +5.5 lb?????

I'm flabbergasted. I don't know what else to say.

Regardless, there are no excuses and I will persevere.

Friday, October 2, 2009

Atkins Diet Product Reviews: BBQ Sauces

I heartily disagree. I have some Walden Farms sauce and really like it. However - in fairness - Kent used is as a dip and I use it in cooking, so the tastes are a bit different. I did use it as a dip once and didn't like it. It's great on steaks and in chili, though.

Thursday, October 1, 2009

October is a great time for pumpkin recipes!

It's the month of pumpkins, Thanksgiving (at least in Canada) and Halloween! I hope you all have a wonderful October!

Check out a few of my previously posted pumpkin recipes:

- Low-carb pumpkin pie (EXCELLENT! The pecan meal crust is the best option!)

- Low-carb pumpkin pound cake

- Low-carb pumpkin and sausage soup

This reminds me that I can't believe I haven't posted one of my favourite pumpkin recipes: low-carb pumpkin bars. They're excellent! I will do that in the next couple of days.

Monday, September 28, 2009

Week #119: Gained +1 lb for a total of -105.5 lb

After last week's big and unexpected loss, this was a "stay stable" week. I gained +1 lb, but nothing out of the ordinary. A pound up, a pound down.

Have started cooking stuff again. I love the fall and have rid myself of the food rut I've been in - always eating the same stuff. I'm experimenting with low-carb desserts, slow cooker recipes, etc., and am having a great time. Of course, if I find anything out of this world, I'll post the recipe for you to enjoy, too!

If I can do it, so can you!

No excuses!

Monday, September 21, 2009

Week #118: Lost -4.5 lb for a total of -106.5 lb

What a pleasant surprise after last week's debacle. I'm still not sure how I did it, other than sticking to the plan. I did eat a few more nuts this week than I likely should have (i.e. pistachios), but stayed away from peanuts (which are really legumes) and cashews.

Water intake was good and I got back into cooking some low-carb recipes in the slow cooker, which I greatly enjoy! I made orange pork loin (with cubed turnips and pumpkin!) and even made ribs on Saturday! Very nice. Made a couple of batches of coleslaw, too, which was nice. Hadn't had that in awhile. I must have been getting bored with what I was eating.

Let's hope for another loss this week!

If I can do it, so can you!

No excuses!

Monday, September 14, 2009

Week #117: Gained +3 lb for a total of -102 lb

I'm disgusted. That is all. I can't even talk about it.

No excuses.

Monday, September 7, 2009

Week #116: Lost -1.5 lb for a total of -105 lb

The photo pretty much says it all. After last week's rather large gain, some of it came off this week.

Definitely need to cut back on snacking on high-calorie treats like nuts. A few per week is OK, but eating nuts is like eating chips. You just can't have one! By the time I realize I'm even eating them, I've wolfed down 1,000 calories worth.

They are banned for the rest of the week!

September after Labour Day is a welcome return to routine. Diets and "ways of eating" like routine. Much easier to follow when everything is "normal".

I hope everyone has a great week! If I can do it, so can you!

No excuses!

Monday, August 31, 2009

Week #115: Gained +2.5 lb for a total of -103.5 lb

OK this is not good. I went away for the weekend and had some gin (low-carb, but lots of empty calories) and dessert (low-carb, but very high in calories). To counteract the effects of the eventual hangover from the gin, I ate some Wendy's burgers last night (no buns, of course), but they weighed heavily on me and certainly showed up on the scale this morning.

*sigh* Other than that, I was pretty good, but am not happy as this is my highest weight in several months.

I am going to weigh myself again tomorrow morning - something I normally don't do, but the burgers from last night are still with me and I hope that by tomorrow morning that will correct itself and I will not have gained so much. :( Grrrr...

No more get-aways for awhile, so I expect the routine is back for the time being.

Regardless, I remain committed!

No excuses!

Monday, August 24, 2009

Week #114: Lost -1.5 lb for a total of -106 lb

Well now that's better. Geez... After last week's gainageddon, I was a bit concerned.

I honestly didn't feel the loss this week. In fact, I was sure I'd gained, so was pleasantly surprised when I hopped on the scales this morning and lost! Feeling a bit bloated, I guess.

Nothing much to report this week, so I'll leave it at that!

It's the season of fresh produce, so load up on your favourite low-carb veggies and have some feasts, folks!

If I can do it, so can you!

No excuses!

Monday, August 17, 2009

Week #113: Gained +2.5 lb for a total of -104.5 lb

It's blueberry season and I kind of went a bit nutso this week on fresh blueberries and cream. So good! I don't eat a lot of fruit anymore, so the extra carbs from the berries and the calories from the cream really did me in.

I don't know what else to say. Hopefully, I'll be back down next week.

I'm shocked and aghast.


No excuses!

Monday, August 10, 2009

Week #112: Stayed the same for a total of -107 lb

Nothing much to report this week! Managed to make it through a week's worth of vacation and non-routine by maintaining for the week.

Today, I'm back at work and back to the routine!

I've started making protein shakes again, which I quite enjoy! These can take the edge off in the evenings or at other times when the munchies take over (which is thankfully not very often).

This blog will be undergoing major changes in the coming weeks, including a new design, address, etc., so keep in touch for all that!

Until then, if I can do it, so can you!

No excuses!

Monday, August 3, 2009

Week #111: Gained +1 lb for a total of -107 lb

OK, here's a hint for losing weight: Don't eat a bunch of salty peanuts the night before, drink a barrel of water, and then expect to lose. So much for self-sabotage, eh? Grrrr!

Oh well, other than that stupidity, it was a reasonably good week. I've started taking a greens product called Greens +, so will let you know how that goes. It's not necessarily for weight loss (although they have various conconction that claim to help you lose), but I'm taking it to see how I feel after taking it for several weeks.

I feel good, but I guess you can always feel better than "good", eh? Anyway, I'll try it out. I've started making my protein shakes again. I miss them! They're a good filler between meals.

I hope you all have a great week! And remember, the FAD diet is NOT low-carb... it's low-fat. I wish all those low-fat advocates out there would realize that they've created an entire generation of obese soon-to-be diabetics whose health is only getting worse and worse...

Anyway, that's my rant for now!

If I can do it, so can you!

No excuses!

Monday, July 27, 2009

Week #110: Lost -1.5 lb for a total of -108 lb

This was a pretty good week. Stuck to the plan (as I normally do), but limited the high-caloric (yet low-carb) foods that normally trigger a gain. Water was perfect - except on the weekend. I really need to work on that!

Vacation is next week. I'll be sticking around home and will cook a turkey that I've had forever in my basement freezer. Time to make a big ol' turkey lasagna, I say! That'll keep me in lunches for a longgggg time! Need to get the freezer filled again!

August starts on Saturday! Where did July go? Sheesh!

I hope you all have a great week! Keep up the good work! Watch those carbs! Stay away from all that bread, sugar, potatoes and corn!

The harvest has started and inexpensive local fresh vegetables are all around us. Salad time!

If I can do it, so can you!

No excuses!

Monday, July 20, 2009

Week #109: Gained +2 lb for a total of -106.5 lb

I hate gaining on a week when I thought I'd lost. *sigh* It was one of those weeks, I guess. I'll do a better job this week of watching my low-carb manners!

Not dejected... just disappointed and disgusted.

I remain determined. Always.

Am looking forward to a great week, despite this week's disappointment. I'm getting impatient to start losing again. Eventually, that impatience will transform itself into action.

No exuses.

Monday, July 13, 2009

Week #108: Stayed the same for a total of -108.5 lb

To say I was surprised not to have gained a ton this week is an understatement. Oh, I ate low-carb and stayed on track... but I admittedly overindulged in some low-carb desserts that I prepared, including some brownies (I will post that recipe this week) and the chocolate cake made with black beans that I blogged about last Friday.

I have a difficult time controlling myself with desserts (low-carb or otherwise), so either I stay away completely or portion and freeze it all immediately. To tell you the truth, I don't miss desserts at all, but they're nice to have from time to time. My own personal strategy will likely be to have some frozen and on hand for the occasional treat. Otherwise, the number of calories I take in just goes through the roof and I end up gaining. I don't count calories, but some common sense must prevail.

I was quite good with water this week, although I could always be better! My aim is to drink about two litres per day. I still haven't psyched myself up into going for walks.

So that's it for this week! I hope you all have wonderful low-carb week!

If I can do it, so can you!

No excuses!

Friday, July 10, 2009

Deliciously moist low-carb chocolate cake with a secret ingredient!

This recipe is taken from Lauren's totally excellent Healthy Indulgences blog. You really need to check it out! Wonderful recipes for those with a sweet tooth - and gluten-free, too! I need to work more on my own photos. She does a much better job on her pics than I do.

I followed the recipe to a "T" and it turned out perfectly. The above photo is from the actualy cake I made. It was absolutely moist and delicious!

Makes a single 9" layer cake, which can be halved and stacked.


- 1-15 ounce can of unseasoned black beans OR 1 1/4 cup cooked beans, any color
- 5 large eggs
- 1 tablespoon pure vanilla extract
- 1/2 teaspoon sea salt
- 6 tablespoons unsalted organic butter OR extra virgin coconut oil
- 3/4 cup erythritol plus 1/2 teaspoon pure stevia extract OR 1/4-1/3 cup honey plus 1 teaspoon stevia
- 6 tablespoons unsweetened cocoa powder
- 1 teaspoon aluminum-free baking powder
- 1/2 teaspoon baking soda
- 1 tablespoon water (omit if using honey)


Preheat oven to 325 degrees Fahrenheit. Spray a 9" cake pan with extra virgin olive oil cooking spray, or just grease it with a thin layer of butter. Dust cocoa all over the inside of the pan, tapping to evenly distribute. Cut a round of parchment paper and line the bottom of the pan, then spray the parchment lightly.

Drain and rinse beans in a strainer or colander. Shake off excess water. Place beans, 3 of the eggs, vanilla, stevia (if using) and salt into blender. Blend on high until beans are completely liquefied. No lumps! Whisk together cocoa powder, baking soda, and baking powder. Beat butter with sweetener (erythritol or honey) until light and fluffy. Add remaining two eggs, beating for a minute after each addition. Pour bean batter into egg mixture and mix. Finally, stir in cocoa powder and water (if using), and beat the batter on high for one minute, until smooth. Scrape batter into pan and smooth the top. Grip pan firmly by the edges and rap it on the counter a few times to pop any air bubbles.

Bake for 350 degrees for 40-45 minutes. Cake is done with the top is rounded and firm to the touch. After 10 minutes, turn out cake from pan, and flip over again on to a cooling rack. Let cool until cake reaches room temperature, then cover in plastic wrap or with cake dome (I use an overturned plastic chip bowl). For BEST flavor, let cake sit over night. I promise this cake will not have a hint of beaniness after letting it sit for eight hours! If you are stacking this cake, level the top with a long serrated knife, shaving off layers until it is flat and even.

Frost immediately before serving

~57.6g net carbs for the whole cake using erythritol/stevia.
~5.7g net carbs per 1/10th
~125.6g net carbs for the whole cake using honey/stevia.
~12.56g net carbs per 1/10th

Healthy Chocolate Buttercream Frosting:

Makes enough to thickly cover one layer, or fill and frost a halved stacked layer


- 1/2 cup (1 stick) unsalted organic butter, softened, OR 7 tablespoons nonhydrogenated shortening
- 1/4 cup plus 1 tablespoon erythritol, powdered, OR 1/4 cup xylitol, powdered
- 5-6 tablespoons unsweetened cocoa powder
- 2 tablespoons half and half OR coconut milk
- 1 teaspoon pure vanilla extract
- Pinch of sea salt
- Good-tasting pure stevia extract, to taste

Optional addition for a glossy finish: 1 fresh organic egg yolk


Cream the butter in a small bowl until fluffy. Powder erythritol or xylitol in a coffee grinder or Magic Bullet for a minute or two, until extremely fine in texture (reminiscent of powdered sugar). Let sweetener settle in grinder before opening the top. Stir powdered sweetener into butter with a spatula, then beat until smooth. Slowly blend in the cocoa powder (unless you want to redecorate your kitchen), vanilla, and sea salt. Beat in the half and half and egg yolk, if using. Add stevia, starting with 1/16 teaspoon. You'll probably use less than 1/4 teaspoon. Just keep tasting and adjust sweetness to your liking.

~7g net carbs for the frosting, using erythritol

Monday, July 6, 2009

Week #107: Lost -0.5 lb for a total of -108.5 lb

The slow loss pace continues. Again, I thought I'd lost a bit more this week, but the scale said something different. I think perhaps I'm losing inches as I "shrink" but my weight stays the same. It's all good, though!

I will (!!!) be posting two recipes this week that I made on the weekend! These are recipes I found on another blog and was anxious to try them. They both turned out great! (hint: chocolate desserts)

There are also some exciting changes coming to over the coming months, so look for those! I'll be upping the ante and posting a lot more. There will also be a redesign.

Remember, if I can do this, so can you! Hang in there and keep on truckin'!

No excuses!

Monday, June 29, 2009

Week #106: Stayed the same for a total of -108 lb

The stall continues. Glad I didn't gain, but thought I'd lost. Things are good, though!

I've been eating pretty good lately but need to start walking. Am trying to figure that out now. (Yeah, yeah... heard that before, eh?)

I hope you all had a good week and I hope you're continuing to keep all that nasty sugar out of your diets!

No excuses!

Thursday, June 25, 2009

Jimmy Moore's got me bookmarked!

Woohoo! Click here for list of some of low-carb guru Jimmy Moore's favourite low-carb blogs.

Monday, June 22, 2009

Week #105: Lost -0.5 lb for a total of -108 lb

This was a pretty good week. Stayed on track, although water on the weekend still remains a real challenge. During the week, it's pretty easy because I am at my desk at work and it's right there... but the weekends are lot less structured. Maybe I need a strategy for that!

Commitment hasn't waivered one tiny bit. Still on track and motivated. I'd rather have a lengthy stall than start gaining back in a big way any day! Those days are GONE, baby!

Onwards and "down"wards as they say!

I hope you all have a great week!

If I can do it, so can you!

No excuses!

Monday, June 15, 2009

Week #104: Stayed the same for a total of -107.5 lb

This week (June 17th, to be exact) marks the two-year mark of my low-carb journey. My highest weight loss - reached just before Christmas 2008, was -118 lb. Since then, I've gained 10.5 lb, not a huge amount, but still annoying.

Despite this plateau, I remain 100% committed to the low-carb lifestyle. It has done wonders not only for my weight, but for my energy. I don't fall asleep at 9 p.m. like I used to. I have a lot more energy in order to make it through the day and be more productive.

At some point, the weight will start coming off again. It has to. I've had to change wardrobes after losing more than 100 lb, and I look forward to needing even more new clothes after the next 100 lb comes off!

Thanks to everyone for your ongoing support. It has meant a lot!

I'll see y'all again next week. I won't promise to post any recipes, but hopefully I'll get around to that, too! :)

If I can do it, so can you!

No excuses!

Monday, June 8, 2009

Week #103: Stayed the same for a total of -107.5 lb

I was a bit surprised not to have lost this week. I felt a loss, but it never materialized. I'm not disappointed, just a bit surprised.

I'm satisfied and content (that's what the cat signifies, by the way), however, not to have gained. I'm feeling a new momentum coming on and know that the weight will start falling off again as it did in that first year. The last year has been pretty stable, weight-wise, however it's time to kickstart it back downwards again.

I've written daily walks into my daytimer, so that will act as a daily reminder that walking is not an option. It must be done. This time, I plan on walking during the day while at work. I can easily go out for a walk most days unless I have meetings or it's ungodly hot out. (The heat and I don't mix well.)

I hope you all had a great week, too!

If I can do it, so can you!

No excuses!

Monday, June 1, 2009

Week #102: Lost -2.5 lb for a total of -107.5 lb

Geez, it's been a few weeks since my last loss, so I'm feeling all weepy! Ha!

This was a pretty good week! I upped my intake of vegetables, especially leafy greens, which are incredibly good for you. With the arrival of summer just around the corner, I have a hankering for more salads, so that's always good for the waistline!

I watched my nut intake this week, too! I served beer for 3.5 hours at the Atlantic Beer Festival on Saturday night and didn't take one sip, so avoided those terrible beer carbs. It was quite a workout serving literally hundreds and hundreds of people. Exhausing, actually! I felt like I'd run a marathon afterwards.

Martha Stewart had a very cool low-carb (if you omit the cornmeal coating) recipe for crab cakes on her show last week. I'm going to experiment with them when I have a bit of time in the coming days and post a recipe... the first recipe in a long time. I love crab cakes, and these looked delicious!

Until then... have a great week!

If I can do it, so can you!

No excuses!

Monday, May 25, 2009

Week #101: Gained +1 lb for a total of -105 lb

Yeah, I deserve it. I'll just stand there until I smarten up.

No excuses.

Monday, May 18, 2009

Week #100: Gained +1 lb for a total of -106 lb

Another gain, another holler.

I spent a few days out of town and ended up eating in restaurants several other times. I thought the gain would be worse, actually, because I drank two bottles of BEER when when I was out of town. I'm not sure what possessed me. I don't even like beer. Didn't eat much (or anything) that was out of line, other than that. Not sure if the coffee cream and mayo are sabotaging me. That's part of it... likely... and my stubborn refusal/procrastrination in not exercising.

I'm currently up +12 lb from my lowest. Grrrrrr.... Not good. My water intake has been horrible, too.

Regardless, I'm committed. That's never wavered.

No excuses!!

Monday, May 11, 2009

Week #99: Gained +3 lb for a total of -107 lb

Well, there's no way to put lipstick on this pitbull of a week and pretend it was anything but terrible. Three pounds! Good Lord!

I deserve it, though. I've been terrible with my water. Barely drank any all week. As well, dipped into the deep-fried foods a bit too often. I can tolerate about once per week (i.e. fried chicken), but after that I gain a ton.

Am going away for a day later this week, but will keep on track.

Not much more to say than that. It is what it is...

I'm not discouraged and am bound and determined to continue. Nothing will stray me off course despite this months-long plateau.

If I can do it, so can you!

No excuses!

Saturday, May 9, 2009

I was interviewed for today's Times & Transcript re: social networking

Click here to read an article by Eric Lewis in today's Moncton Times & Transcript regarding social networking and how it's taking the world by storm. I was honoured to be interviewed for the story. (Photo by Victor Pivovarov, courtesy of Times & Transcript)

Monday, May 4, 2009

Week #98: Gained +1 lb for a total of -110 lb

The up-and-down gain-loss seesaw continued this week with a small gain of +1 lb. I was reasonably pleased with this, considering it was a crazy week. I actually ran out of food in my fridge at the end of the week, having not sufficiently prepared myself earlier. This is definitely a danger sign for those of us trying to eat better because the lack of proper planning is basically the fast track to weight gain. I've also been terrible at drinking water lately, which certainly doesn't help.

I will resolve those issues this week.

Not much more to report this week other than that!

I hope you all have a wonderful week. Remember, if I can do it, so can you!

No excuses!

Monday, April 27, 2009

Week #97: Lost -2.5 lb for a total of -111 lb

Woohoo! Last week's gain was erased this week as I headed back toward my goal! Very happy about that. I knew I'd lost when I shook my hand yesterday and my ring flew off! That's a sure sign! Ha! (Luckily, I found the ring!)

Although I wasn't great on water intake this week, I did watch the high-calorie foods that have sabotaged me in the past. Obviously, it paid off.

I have content from Kent Altena and Jimmy Moore lined up to run on this blog for the rest of the week, so if you haven't already seen these great videos, be sure to watch them when they're posted.

If I can do it, so can you! I hope you all have a great week of healthy, low-carb eating!

No excuses!

Monday, April 20, 2009

Week #96: Gained +2.5 lb for a total of -108.5 lb

Up and down... up and down. Grrrr...

I've been really slack on my water lately, so that is one of the reasons for this week's gain. I also slipped into an old habit of some high-calorie sauces, even though they were low-carb. I know better... and I paid the price. Everyone has a different tolerance level to everything.

This week, I will improve my water consumption and take a pass on some of the high-calorie foods that I have a difficult time controlling.

Next week will be a good week, I'm sure!

If I can do it, so can you!

No excuses!

Saturday, April 18, 2009

Monday, April 13, 2009

Week #95: Lost -1.5 lb for a total of -111 lb

It was nice to see a loss for the second week in a row after a few weeks of gaining. I've gone back to the basics, pretty much, with no low-carb desserts and staying away from calorie-dense foods for the most part. I'm having a lot of cold suppers that include meat, coleslaw and cheese.

My sincere apologies for not updating more than I have lately. It's been an absolutely brutal winter/spring and I've been extremely busy. Regardless, things are going well and this only stresses the need of remaining diligently organized so that the fridge is always full of good low-carb food!

Until next week, keep up the good work, folks!

If I can do it, so can you!

No excuses!

Monday, April 6, 2009

Week #94: Lost -1.5 lb for a total of -109.5 lb

Phew! Well this week was certainly better than last week! Last Monday was just one of those crappy days. I usually try not to let them get to me that badly, but it seemed like the perfect storm - literally.

We got 35 cm of snow (more than 1 ft) last Monday, I woke up with a splitting headache, and then got on the scale and gained 3 lb. Bad day? Yup. Big time. I'm still 8.5 lb heavier than my lowest on this journey, however am bound and determined to make it to the end!

This week was a bit easier, though, and I was happy to lose -1.5 lb. It was a much easier week, schedule-wise. I spend all day yesterday preparing food for the week, which was great. I really enjoy cooking. My staples are ham, chicken, coleslaw, boiled eggs, deli meats and cheeses. As long as I have that ready in the refrigerator, I'm A-OK to go! Also, I've really gotten into riced cauliflower. With a bit of soy sauce and seasoning, it's an excellent substitute for rice!

As usual, I have some recipes that I need to get posted. I will try to do that this week!

Until then... If I can do it, so can you!

No excuses!

Monday, March 30, 2009

Week #93: Gained 3 lb for a total of -108 lb

Don't wanna talk about it. I'm disgusted. I'll be fine tomorrow, but today I'm disgusted. It's March 30th and there's a major snowstorm here (30 cm - 1 ft of snow)... and I have a massive headache.

No excuses. Blah.