The Tactical Diet








update  1/5/14  The 5 day Breakfast, Lunch and Dinner Weight Loss and Detox Plan

5 Day Tactical Push Weight Loss & Detox Breakfast Plan

This is a quick weight loss plan, and it’s a good way to start and then follow with the Tactical Life Style Plan, which allows more carbs, and alcohol.


Best foods are NON-GMO, local, organic, free range, grass fed, minimally processed sustainably produced.

  • Coffee or tea optional
  • Milk and diary, use the best quality whole milk and cream available: Best raw dairy form a dependable source.  Organic from pastured cows, pasteurized only, never ultra pasteurized or homogenized or enriched, or low-fat, non-fat, etc.  *All yogurt are heated which is pasteurizing, but most go far beyond this one step, the least altered are the best and the best probiotic. Cheeses from farmstead raw milk are the best, or home-made.  Next any cheese from pastured cows in organic environments, last cheese from cows not given growth hormones.
  • Eggs, best free range organic, local NON-GMO ,.
  • Bacon best from a local meat processor, from farm-stead pigs, raised outdoors, on non-GMO feed, and farm raised feed.  Uncured with out the use of nitrates or nitrites.
  • Sugars and artificial sweeteners, do not use any in this first 5 days!     In fact DO NOT USE ANY ARTIFICAL SWEETENERS EVER!  Not even stevia.  Here’s why; your body thinks it’s real sugar, and they are often many times sweeter than plain sugar, manufactures have buffed up sugar by making high fructose corn syrup to try to keep up with this new super, new tolerance level of extreme sweetness, caused in my opinion by artificial sweeteners.  My point is you can change how your body responds to sugar, but not without getting rid of the fake stuff.  The only way to detox from that super sweet craving sugar high is to stop using artificial sweeteners, and retrain your receptors to enjoy the natural sweetness in real foods.
  • Salt use unrefined sea salt, it’s loaded with all kinds of nutrients and minerals, and many foods can not be absorbed with out it.
  • Fat burns fat!  Yes it’s true, and it also improves absorption of nutrients, suppresses appetite, provides vitamins, enzymes, hormones and prevents Metabolic Syndrome.  The problem is we’ve been eating the wrong fats which actually increases Metabolic Syndrome.  The bad fats are, vegetable oils, hydrogenated fats and or trans fats.  All my recipes use only good fats.  All natural fat is good for you, this includes saturated fat!

Here are 5 Breakfast meals, use them as you please.  Most mornings I eat yogurt, or Egg in a Frame.

  1. Morning scramble:  2 whole eggs, scrambled, 2 bacon strips, a bit of cheese and or fresh salsa, cook eggs in bacon drippings, mix in crumbled bacon, top with cheese and salsa.
  2. Yogurt:  1/2 to 2/3 cups plain organic whole milk yogurt top with sprouted nuts, 2-3 dried cherries or raisins chopped up.
  3. Egg in a frame:  Use 1 slice of real sourdough bread (if yeast is listed as an ingredient then it’s not sourdough)  or a sprouted bread.  Cut a circle with a drinking glass, place a pat of butter in pan and toast one side, when its done, use another pat of butter, but keep the circle cut out to the side, and put the egg inside.  Cover with a close-fitting lid, over the bread and egg, not the whole pan, glass works best because you can see when the white is done.  Add more butter and enjoy.
  4. Cream cheese and avocado omelet:  Bring 2-3 tablespoons of cheese to room temperature Melt butter on low-medium heat, Beat 2-3 eggs to foamy, spread into pan, gently lift and when firm flip, remove from heat, add cheese and avocado.
  5. Caramelized fresh fruit, Almond meal Puff:  Make Almond meal from sprouted nuts.  Use thin slices of fresh in season fruit, fall is a good time to use persimmons or apples. Slice thin, cook in olive oil over low-medium heat until browned on both sides.  Beat 2 egg whites to peeks, add 1/4 teaspoon baking soda, and powder, pinch of salt.  Mix in 1/2 cup almond meal,  and cooled chopped fruit place into buttered muffin tin, (this makes 2).  Bake in pre-heated 300 degree oven until done.  Use knife or toothpick test for doneness.   FYI  These post explain how to make the almond meal/flour and sprouting the nuts               
  6. Exercise you know you need it.  I recommend 20 minutes of anaerobic, or aerobic, or weight lifting a day.  Or another option to get your heart rate up would be an orgasm.


5 Day Tactical Push Weight Loss & Detox Lunch Plan

Follow the recipes, do not drink alcohol, sodas, or use any form of artificial sweeteners. I recommend use of cast iron or clad stainless steel pans, not non-stick, for all cooking.  Use only whole fats.  Never use hydrogenated oils, or any vegetable oils, canola, soy, sunflower, corn, and cottonseed oils being the most common.

These are the good fats you should use: *  For high temperature cooking use, Lard,* bacon fat,  goose, duck fat or coconut oil.  Cooking at medium temperature, up to 350 degrees Fahrenheit use butter, and or olive, peanut, palm, macadamia, or hazelnut oils or of course those listed above.  In dressings (not cooked or heated) use walnut, flax sesame, and wheat germ oils, as well as any in the above list.

The last listings are 2 video recipes, Organic clean & Healthy Mayonnaise Home-Made, Live Blue Cheese Dressing, and one post recipe, Safe & EZ Ketchup.  I find it essential to make my own dressings and sauces, because store-bought ones have many horrific ingredients, and home-made taste so much better!

Continue using any of my green recipes for weight loss, yellow for maintenance, and red for special occasions.

1. Asparagus & Shiitake Mushroom Ginger Garlic Beef steam fry with Coconut oil. All vegetables were purchased on Saturday at the Modesto Certified Farmers Market.

 008 002003004005006007008009010

  • Quick meal: For two:
  • 4-5 shiitake mushrooms
  • 1 bunch asparagus
  • 3-4 cloves fresh garlic
  • 1 inch fresh  ginger
  • pinch Real Salt* (sea salt)
  • 3/4 lb lean beef
  • coconut oil for cooking

Wipe mushrooms with a damp towel to clean, remove steams & discard, tear tops into pieces.  Cook each group separately on medium, coat each group with 1 teaspoon coconut oil & steam until just tender, time will very use your own judgment.  Combine and enjoy.  Optional sauce, suggestions, San-J* Organic Tamari, or Szechuan.

2. Grilled Grass-fed Beef & Grilled Eggplant with Home-made Pesto & Fiscalini’s Best Cheddar

011 031028009DSC01598DSC01601DSC01604 022DSC01606DSC01609

  • Make  Hand Cut Pesto or use a ready-made one with ingredients you trust.
  • Good quality local olive oil, best with lest amount of processing and nonGMO
  • Fresh from, garden, Farmer’s Market, or Co-op Eggplant
  • Quality local cheese
  • Local  grass-fed ground beef
  • Unrefined sea salt

Clean and slice eggplant about 1/3-1/2 inch thick, coat with olive oil & a touch of salt. Make a 1/2 inch thick or so beef patty. Grill both, just charring the beef on one side, not cooking thru. When done remove and spread a layer of the crumbled beef, then Pesto over grilled eggplant, top with grated cheese, and broil until golden.

3. Zucchini Spaghetti for One


Grow zucchini or buy it fresh from the Farmer’s Market.  The idea for this came to me when I was thinking of all the beautiful tomato sauce, I’ve made, and our zucchini.   If you don’t have a food mill to separate the tomato steeds and skins, just cook them down a bit then press them thru a strainer as shown in the last picture. The portions are just one serving, because I had no clue how it would turn out.  It was fabulous, and I think I guessed right on the portions, all though next time I’ll use a bigger squash.

1 fresh zucchini shredded

For spaghetti sauce

  • 1/2 cup home-made tomato sauce or quality canned sauce
  • 2-4 cloves garlic
  • Unrefined sea salt & fresh ground black pepper
  • Fresh herbs, I like Basil & Oregano
  • 1/4 cup grass-fed ground beef with garlic, salt & pepper to taste
  • 1 pat sweet butter (best from grass-fed cows)
  • Sautéed onions, peppers, mushrooms, and olives optional

Spread shredded zucchini on clean tea towel.  Wring, twist, and snake it to get as much water out as possible.  Spread across a cookie sheet, and place in a low oven 15-20 minutes, check, to keep from burning.

To make sauce, simmer down the tomato sauce 5-10 minutes, add fresh pressed garlic, salt & pepper.  Simmer meat on med-low in butter, also adding garlic, salt & pepper.  When lightly cooked, add to sauce with torn pieces of fresh herbs.  Sautéed onions, peppers, mushrooms, and olives, are an option.  Placed the baked zucchini on plate, top with spaghetti sauce, top with dry cheese.  Enjoy!

4. Stress Free Lunch


This is a quick, lunch and fun, full of natural probiotic.  The  dry salami is fermented the old way, with lactic acid starter culture, aged gouda cheese, good fermented pickles, beats, and sauerkraut.  I also added a p~ate, for liver and fresh apples.  The drink is a herb infusion of hibiscus & cinnamon.

5. Warm Walnut Chicken Salad

  • 002
  • Left over chicken, from roasting
  • 1/2 Cup chandler walnuts
  • 2 Tablespoons butter from pastured cows
  • lettuce greens
  • bits of whole milk cheese
  • hard-boiled egg
  • pickled beets probiotic best, prickled in fresh whey and, or unrefined sea salt

Warm butter on low heat, cook nuts 1-2 minutes, add broken up chicken pieces, stir and turn off heat. Lay a bed of lettuces on plate, and top with chicken and nut mixture.  Break cheese prices on top, garnish with egg slices and beets.

6. Hot Lunch


Chicken Soup

That’s steam and aroma fogging up the photo, once you’ve had this you’ll never go back to canned.

After roasting a chicken, save the drippings from the roasting pan and some good meat and set aside.  Put all the remaining bird, everything fat, skin, bone, meat, in a crock pot or on the stove, cover with cold water, add about 1 tablespoon of vinegar, and soak for 1-2 hours, gently cook for 24-48 hours on very low heat.  If you have vegetables (except in the broccoli or cabbage family they make broth bitter ,[but you can add them at the end], that are old or not pretty or what ever, clean them up and add too.

What you’ve done now is suck out all the great flavors and nutrients, so you toss everything but the broth.  Decant and refrigerate,  when cold, skim off the top layer of fat, now sauté your favorite vegetables, and add them along with the good meat you set aside.  Enjoy, this is truly a wonderful food, and great now during winter season.  It’s well-known to help with a cold or flu too.

7.  Left over pulled pork & added vegetables

001     Left over pulled pork from the big game meal, worked great with some lightly sautéed vegetables and sauce for lunch.

This is cooked in olive oil at med-low, we added a little left over BBQ sauce and fermented soy sauce at the table for a beautiful, quick meal.

There are 2 video recipes below and 1 post recipe that I can’t live with out, Ketchup, Mayonnaise and Blue Cheese Dressing.  Olive oil (good cold pressed extra virgin nonGMO)  with balsamic vinegar, is ok for dressing sometimes, but I just can’t stomach a dry sandwich.

A.  Organic clean & Healthy Mayonnaise Home-Made

002                                          Easy Home-Made Mayonnaise

               Organic clean & Healthy Mayonnaise Home-Made click to see video recipe.

It’s becoming more important to eat clean.  This makes clean home-made mayonnaise essential.  For years now I’ve tried so many different recipes, but this is the one that’s the easiest, and best for me. Believe me I’ve tried lots of other recipes, some where ok, but this one is great, and never fails me, plus I like it.  It’s important that the oil not have an overwhelming strong taste, like olive, or flax, not really a mayo flavor. The left over egg whites can be used up in lots of other recipes.

Post Script

For some reason, egg size perhaps, I’ve had to increases this to a total of 3 egg yolks. 11/16/13

B.  Live Blue Cheese Dressing

Live Blue Cheese Dressing

Live Culture Blue Cheese Dressing, click to see video recipe.

C.  Safe & EZ Ketchup

Cook down 4 tablespoons cider vinegar, 8 tablespoons organic coconut sugar on low until dissolved.  004005

Add 8 tablespoons organic tomato paste. If it’s not sweet enough add 1-2 tablespoons of organic maple syrup or organic raw agave nectar to your taste, add pinch of the spices you like.  I used sea salt, allspice, and cayenne pepper.   006007

Coming soon and to be added to this post as when published: * *

  • Lard is a Super Food     Good Fats/ Bad Fats
  • Video,   Lard Toxic Waste or Super Food


5 Day Tactical Push Weight Loss & Detox Dinner Plan

Please share any of my posts, videos, or recipes but credit me and link to my sight,  Pam’s Tactical Kitchen.


Here are five wonderful dinner recipes to enjoy.  As with all my recipes they have anti-inflammation, detox and weight loss benefits plus they are delicious.  Most use Grass-Fed/Grass-Finished Beef, that is antibiotic and growth hormone free. It is the most available, cleanest local food.  Next is farm-stead pork raised in open space organic environments fed non-GMOs and table scraps.  The chicken are free range whole birds, fed organic nonGMOs.  Finally wild caught in season fresh fish and sea food.  Garden vegetables grown organically and used in season are recommended, but even conventionally grown vegetables have less pesticides than fed-lot finished meats, and farmed fish and sea foods.

Included in this post is a link to what I’ve learned about sourdough and it’s benefits, along with links to some of my sourdough recipes.   Also included are 10 bonus link recipes, of salads, stir-fry’s and steam-fry’s.  After that 9 additional vegetable side dish recipe links (including the popular Kale Chips) and home-made probiotic vegetables.  It’s very beneficial to eat a least one serving of probiotic vegetables a day.

1. Rosemary garlic Chicken & Collard Greens with Bacon                 Rosemarry Garlic Chicken 001008014015

This is an easy dinner, it just needs 1 &1/2 hours or so of oven time, for the chicken, and after the bacon is done the collard greens take about 20 minutes.  To see how to make slow roasted chicken, click on the black framed picture to see my video, ”Rosemarry garlic Chicken”.   The bird is done when the internal temperature is 165-180 degrees Fahrenheit and juices run clear.  Let it rest for 15 minutes, before slicing. The drippings from the chicken make a great sauce. To de-fat it, a baster with bulb works quick and easy or you can collect some of the fat on ice cubes to separate it from the juice. Save all the bits from the roasting pan to make sauce or stock, use all the left overs for bone broth!

To make the greens, cook bacon and remove but leave the drippings.  Soak and clean the greens in cold water for at least 20 minutes.  Remove the veins and stems (they are too tough to eat) drain and chop.  Cook on medium high heat in the bacon drippings 20 minutes or so, adding a bit of water, salt and vinegar.  We like to add a bit of crushed red pepper flakes.

2. Grass-fed/Grass-Finished London Broil

011022DSC01987Grilled London Broil   The last picture is a video recipe of how to make this. The meat in the first 2 pictures is Orvis Ranch grass-fed/grass-finished London Broil, it was easy to grill and great tasting. Just about everybody knows the tremendous benefits of eating grass-fed/grass-finished over GMO fed, feed-lot finished beef from cattle that have been drugged up and meat that’s been enhanced.  The grass-fed/grass-finished turned out wonderful, juicy, tender and a bit more complex than the feed-lot Londons.  A fresh from the garden green salad, makes a great side dish with the tender juicy meat.

  • 1 Fresh grass-Fed/grass-Grass/Finished London Broil
  • olive oil (to coat) nonGMO extra virgin
  • 2 cloves pressed garlic
  • unrefined sea salt
  • fresh ground black pepper

Cover beef with olive oil, 1 clove pressed garlic, sea salt, and pepper.  Turn and repeat on other side.  Let meat come to room temperature.  Pre-heat grill, to 450-500.  Grill meat around  4-5 minutes on the first side, and 3-4 on the second.  check with an instant meat thermometer, I recommend stopping at 110* for rare, and 120* for medium rare, because the meat should rest for 5 minutes and it cooks a bit more all that time, you can put it back on the grill if needed, but you can’t undo over cooked meat. Slice the meat paper thin, against the grain, and at a slight angle.  Drizzle a bit of olive oil on before serving.


031022 023029026

  • First I made this super easy sauce.  Just reduced down, 1/2 cup organic cream (best from pastured cows raw or only pasteurized), on the lowest setting for 8 minutes or so.  Spice it with a bit of dry French tarragon, white pepper & lemon zest.
  • When you buy asparagus look for the straightest tips, not opened up or bent way over.  At home give them a clean cut on the bottom.  Stand them up in a dish with a little filtered water.  Cover with a bag and refrigerate.
  • Just before cooking, bend and break spears at the point they want to.  Clean and coat with olive oil and a bit of sea salt.
  • Clean and dry Salmon.  Cover each piece with soft sweet butter, (best to use  organic sweet butter from pastured cows, raw if possible). Season with sea salt, garlic, and black, or white pepper.
  • Grill the asparagus on a grilling tray, turning for even char.
  • Gently place the salmon skin side up on the grilling tray, close lid and check every 3-4 minutes, turn carefully, so they don’t break up. Cook until the fish looks done, a kind of firm pink color not raw and opaque when you peek inside the flesh.
  • When finished remove skin from the Salmon and cover with sauce.  I like a  spoonful of home-made mayonnaise or butter on the asparagus.

4. Grilled Asparagus & Beef Stir Fry


This is mostly grilled, then sliced and added to the hot nuts.  An endless variety of other vegetables, spices, nuts, and sauces could be added.  The possibilities of the recipe are unlimited.  I recommend using, grass-feed/grass-finished beef, clean locally grown asparagus, and local almonds.  I recommend making ”Sprouted Almonds” click on the picture at the end of this recipe to learn how to make them yourself.

  • 1/3 lb. Fresh grass-Fed/grass-Grass/Finished London Broil
  • 1/4 cup almonds
  • vegetables
  • olive oil, best extra virgin cold pressed, non GMO
  • sea salt
  • Asian sauce

Coat 1/3 lb. London Broil or other lean cut, with olive oil, dust with sea salt, garlic, & black pepper.  Leave out long enough to come to room temp. Clean and break the asparagus or prepare other vegetables. Coat with olive oil, and sea salt.  Use a grilling pan to char then remove.  Grill the meat just long enough to get a nice char on each side, but don’t finish cooking.  Bring in and slice.  Heat up burner on med-low add 2 tablespoons of olive oil.  Add 1/4 cup almonds, toss nuts to coat with oil, roast 2-3 minutes, remove from burner add meat, vegetables, nuts and toss .  Enjoy with your favorite Asian sauce, and a serving of fermented brown rice.  Soaking Raw Almonds & Dehydrating

5. Paleo & Gluten-free Grass-fed/Grass-finished Beef & Homestead Pork Meat Loaf.  This is a great crowd pleaser, and a fabulous left over in cold or hot sandwiches, and salads.

DSC01956DSC01958DSC01964 DSC01959  DSC01957DSC01963DSC01965DSC01962DSC01968DSC01970

  • 2 lb.’s Grass-fed/Grass-finished ground beef
  • 1 lb. pork, best farm-stead raised in open space organic environments fed non-GMOs and table scraps.
  • 2 stocks celery non GMO, organic, best home-grown celery
  • 1 sweet white or yellow onion, non GMO, organic, best home-grown
  • 12 to 15 Brown mushrooms, best home-grown or local
  • 2 free range brown eggs, non GMO, organic, best home-grown
  • 1 tablespoon unrefined sea salt
  • 3 tablespoons fresh ground pepper best non GMO, organic
  • 1 tablespoon allspice best non GMO, organic
  • 1/3 cup cream, best raw from a dependable source, use non GMO organic, pasteurized is ok, but never ultra pasteurized
  • 1/2 cup sprouted almond flour * click on the last 2 pictures for info
  • olive oil, best extra virgin, non GMO
  • balsamic vinegar, good quality

Clean and chop vegetables very fine.  I use a food processor.  Spread over roasting pan, (I use the same pan for this and the meatloaf) coat with oil and vinegar, salt & pepper.  Roast vegetables at 325 for 20-30 minutes flipping a couple of times, until they are toasted. Let vegetables cool to room temperature.  Mix all ingredients together.  Form a loaf shape, and place on roasting rack as shown.  Roast at 325, for around 2 hours, it’s done when the internal temperature reaches 165 degrees. The pan drippings are excellent deglazed for sauce or gravy.  Like all roast, the meat should rest (covered) 10-15 minutes before serving.  Ketchup is always a great addition along side Meatloaf.  Here are two of mine, Slow food Heirloom Tomato Ketchup or Safe & EZ Ketchup, click on picture to see recipe.

006024004Soaking Raw Almonds & Dehydrating

Sourdoughs, breads, starches and whole grains

For weight loss all starches including vegetables should be limited to 0-1 serving a day.  For detox 0-3  a day.  If you want tortillas or pasta I recommend my sourdough recipes. For more details about “true sourdough” and it’s benefits click on #1. Picture # 2 is my sourdough pasta recipe.  Something almost cracker like would be my ”Light & Yummy Snacking Bread” click picture # 3 for it.  For store bought Bread: use sprouted grain breads or true sourdough * see next paragraph.  Sprouted grain breads are made by Alvarado Street Bakery, or Ezekiel.  My favorite is Alvarado Street Bakery’s,  Sprouted Flax/Whole Wheat, 50 calorie a slice 6.5 net carbs per slice bread. The last two are my video recipes for Organic White Flour Sourdough Tortillas and Sourdough Bread.

1.  DSC01884  2. DSC01792 3.DSC01868                             Organic White Flour Sourdough Tortillas                Home Made Sourdough Bread

The white wheat flour I use is Bob’s Red Mill, Organically grown & certified unbleached unbromated.  Why not whole grain?  Click on picture #1 or quite simply, the reason is, that white sourdough does not spike up insulin as high as all other types of breads do, including and even more so with whole grains.  Plus the benefits last for hours.   *However not all sourdough is created equal, almost all mass-produced sourdough products, are not really sourdough.  Most have yeast added, which means the long fermentation that makes sourdough probiotic and grows lactic acid was not done, and they are only sourdough flavored.  Also most use cheep bleached, highly processed, enriched, flour.  Keep sourdough starter, it is a live culture fermented food, and probiotic.

Here are 10 bonus recipes, of salads, stir-fry’s and steam-fry’s.  Click on each picture to see recipe.  Salads are a great way to use left overs, hot or cold, always have on hand home-made dressing, or oil & vinegar, and lettuces.  Stir-frying is another quick meal, keep fresh vegetables and meats on hand ready to use.

001006028DSC01989012011009This same as last salad, but with sliced beef


Steam Fry

Steam Fry

Live Blue Cheese Dressing

Live Blue Cheese Dressing

Each of the following pictures are recipes. They are vegetable side dishes or home-made probiotic vegetables.  It’s very beneficial to eat a least one serving of probiotic vegetables a day.  Bubbie’s is the best brand of store bought probiotic pickles, and sauerkraut I’ve found.







Pam’s Tactical Kitchen Detox & Weight Loss Diet

It’s been 6 months since I started this.  The weight loss, is nice but the other benefits are huge. I can digest and enjoy foods like, mushrooms, lettuce, kale and more, for the first time in more than 20 years. I’ve lost, or greatly reduced many physical aliments like, I B S, arthritis, inflammation, and just feeling old.  My anaerobic weightlifting, cardio, and stretching, combined with this diet, and my home-made power drink, have given me a 23% body fat estimate.

Why did I start this?  To be happier, and feel better.  Shortly after my sweet husband Scott & my 34th wedding anniversary, and my 61 birthday, I started this diet plan.  It is my own invention, although some of the information may be familiar to people who have a history of dieting, other parts may make you question my sanity. The biggest change for me was to quit drinking alcohol for a month.  To relieve stress, I had been over indulging in food and drink, but the sad truth was that it was causing more.

The results of this change along with a reasonable adult diet, have been fantastic.  Two other good habits that I think helped me, are that I do not take any prescription medications, and that Scott and I have always tried to exercise every day.

In a nut shell this is what I’ve done:  Change my diet to mostly foods high in healthy fats, and limited carbohydrates.  This is not another low carb diet, that is the only aspect although major, that is similar, in this plan.  First month no alcohol, after that very limited, no sodas, no artificial sweeteners, very limited sugars, no fast food, no store-bought condiments, no low-fat or non-fat  foods, no vegetable oils, very limited carbs and sugars no enriched or enhanced foods.  Basically I’ve tried to only eat foods, that are the same as they would have been 300 years ago or more.

Well  the benefits have astounded:  My arthritis is all most gone, my stress all most gone, I lost over 20 lb,s in the first month, and feel a lot better, and look it. This is not a quick fix, fad diet, it is a life style plan.

The tactical application for this plan is 3 fold:  1. Weight management & De-stressing  2. Detox from; artificial preservatives, artificial sweeteners, coloring, irradiation, synthetic pesticides, fungicides, ripening agents, fumigants, drug residues, growth hormones,GMO’s, and toxic ingredients.   3. Maintaining a healthy happy life style.

How to do it.

1. Eat healthy ,real fat.

I know this is counter intuitive to what we’ve all been indoctrinated with these last 30 or so years, but there is, now and was before evidence that sugars, carbohydrates, and those two combined with bad fats, are the real cause of metabolic syndrome, type 2 diabetes, and an onslaught of other diseases that have seen huge increases since our indoctrination of the low or no fat, high sugar diet.  Eating healthy fat will not make you fat, over eating, and carbohydrates, including whole grains, and sugar will make you fat.  You can not live a long and healthy life, without eating healthy fats. Healthy fats are nourishing, satisfying and will help you burn unwanted body fat.

(* more info, go to links   type,” eat real fat to” in the search bar).  Also “The Real Truth About Sugar” Dr. Robert Lustig’s and Dr. Cate’s, books are on my store.  See article on my blog Kobe/ Dr Cate / LA lakers/ Diet

2  Eat meat, use it all, fat, bone, and with fowl the skin too. Make broth from the left overs. (wonderful soups & stews)  Eat whole eggs, best are fresh, local, free range.

3.  Eat Clean. Eat fresh, local vegetables, and whole fruits, and clean meat. NO artificial preservatives, coloring, irradiation, synthetic pesticides, fungicides, ripening agents, fumigants, drug residues, growth hormones, artificial sweeteners, or GMO foods. Grow raise,and buy as clean as you can make, or afford.

4.Make as much food as you can yourself, using these recipes.  Or when you can’t make it, eat store-bought foods with, very few ingredients, and little or no processing, with the exception of whole milk plain yogurt, and raw milk or aged cheeses

I’ve broken these recipes into 3 categories, Green, Yellow & Red.

Green    Green means go, like at a traffic light. These are unlimited.

Yellow    Life style recipes and videos are color coded yellow . Yellow means caution, again like at a traffic light.

Red   Are indulgent recipes and videos, for special occasions, using quality ingredients, but only eaten a few times a year, like on feasting days.  So unlike at a traffic light, red doesn’t mean stop, it just means very limited.

The Rule of Three.

Don’t eat more than three times the size of your fist in any one meal. I think that gives me about 3 cups per meal.

Eating whole fat foods, they will help you be satisfied and well nourished. For example,drinking whole raw milk from pasture grazed cows and a dependable source.  I think, grilled London Broil covered with spices and olive oil, a fresh green salad, dressed with clean home-made mayonnaise based, live cultured blue cheese dressing, or creamy cole slaw, is a good combination.  Sometimes I add fermented probiotic vegetables.             Here are some photo examples:                                  005007001



This is it. “You gota wanta”.

No plan, program, clinic, or medicine will work if you don’t want it to. Only you can change your behavior everything else is just help, and tools.  ” You gota wanta.”  I can’t count how many times I had told myself I was going to stop smoking, before I finally did. Just because it’s the right thing to do, or you’re getting nagged, wouldn’t make it any easier. The simple truth is, you are the only one who can make this decision.  YOU ARE THE MAGIC PILL!

Everything is a drug.

Yes, everything, from the foods you eat, your work environment, your home, the air you breathe, your exercise routine, are all drugs to your mind and body. Yes, every breath you take, each bite of food,  not eating food, getting cut off in traffic, everything in total effects you.  Knowing this doesn’t mean you have no options, it’s that you have every option.  You have free will, you can control how you react to situations, how you relate to people, what you ingest, how you breathe.  This also includes decisions. WHAT YOU CHOOSE IS WHAT YOU GET!

Good Fats

Eating fat will not make you fat, over eating, and carbohydrates , including whole grains, and sugar will make you fat.  You can not live a long healthy life, without eating healthy fats.

Butter (best from pastured cows) lard rendered from safe animals, avocado oil, coco butter, wheat germ oil, olive oil, walnut oil, peanut oil, coconut oil, macadamia nut oil, palm oil.

Here’s how I see it:  Any fat that you could make with out chemicals, and heavy processing is good.  You could press your own olive oil, with stones, not heat, no chemicals this has been done for centuries.  Of course newer methods are used, but there are true artisan unfiltered oils.  Most of us want “everyday” oils. Remember even olive oil can be heat extracted, as in the case of “Light” olive oil, this is why the term “Extra Virgin” and “cold pressed” mean less processed.  Lard rendered from healthy animals feed; wild, non GMO, free range, and or some organic feeds, are good.  Use these fats, in the purest (lest processed) quality you can afford, or find: no hydrogenated fats .Butter (best from pastured cows organic milk not ultra pasteurized).

Eating fat will not make you fat, over eating, and carbohydrates, including whole grains, and sugar will make you fat.  You can not live a long and healthy life, without eating healthy fats. Fats are nourishing, satisfying and will help you burn unwanted body fat.

Bad fats

Fats you should never eat.   Theses bad fats are extremely dangerous to you healthy, particularly when you eat them processed with carbohydrates and sugars. This is harder than you think, but will make a huge difference in changing your life for the better.

The list: All vegetable oils; canola oil, soy oil, cottonseed oil, corn oil, grape seed oil, safflower oil, rapeseed oil,(aka canola oil, why would they change that name?) any thing hydrogenated, non-butter spreads (including margarine & so-called Trans-free spreads. For more information, go to links;

You will find some of these ingredients in most of the foods you buy, here are a few examples:  Mayonnaise, margarine, salad dressings, rice milk, any soy products, breakfast cereals, nuts (except raw, or dry roasted w/o vegetable oils) french fries (in less fried in good fats) most crackers, chips, breads and cookies, energy bars & drinks and the list goes on.

Bad foods do not eat!  Any diet foods, or any Artificial sweeteners.

All diet foods! Yes anything diet; drinks, foods and medicines with artificial sweeteners, any thing, low-fat, non-fat, and so on. It is my understanding that our bodies don’t know what this fake substance is, and there for it responds to altered foods in ways that throw our whole system out of balance.  Most all these unnatural concoctions make people gain weight and, or get sick. How do I know this, from my own experience.  There is more and more evidence that these unwholesome foods, cause a land slide of health issues.  Some scientist say that 25% of what you eat keeps you alive, and the rest keeps your Doctors alive.

The List

Do not eat anything:  Fat Free. non-fat, low-fat, Sugar free, diet, reduced this or that….do I really have to list it all?

Good Salt is Good

Many times in human history, salt was more valuable than gold.  Because you need it!  Now that your screaming it’s bad.  Just listen here, the cheep, white salt that’s been bleached and stripped of all its natural minerals and nutrients yes you should not eat.   Eat Healthy Salt!  Today we are fortunate that our epicurean awakening has given us a market for complete not stripped sea salts (doesn’t all salt come from the sea?)  It’s important that you buy one that is not heat, or chemically treated or enriched.  The one I like is called “Real Salt*

Other bad foods are; enriched/enhanced food, most factory/processed foods, ultra pasteurized dairy products, GMO’ foods don’t eat or drink them knowingly.

Two foods that should not be eaten are corn, and soy.  This is a tough one because one or the other seem to be in everything. The reading I’ve seen on it, seems linked to the GMO problem, for starters go to blogroll, Deborah Murtagh’s Healt….

Retraining yourself.

You are a creäture of habit, so why not flip it? Here’s what I mean: For 20 years or more I had a bad habit of drinking too much alcohol and sometimes “sneaking it”. This is a bad habit, that many of us have.  It’s not limited to alcoholic beverages, it could be food, prescription medicines, smoking, behavior, the possibilities are almost endless. Flipping I use as a form of sublimation, in other words, substituting, 1 or more “good” habits for the bad ones. Don’t worry about getting a little obsessed with the new good habits, this is a tool to change your thinking, and open up a whole new world of positives’ for yourself. The rewards and benefits of change are so great, that with effort, and support, you’ll be feeling great.

Planning Procurement & Preparation:  Yea, ok, this takes some work: Planning, plan your meals and activities. Procurement, buy, and or grow what you need. Preparation cook the meal.,or find places you can eat out, or ready-made elements that work.

Learn how to get through the day with out blowing it.  When something helps you, make a note of it.  I’ve learned to trick myself  into getting a bigger work out at the gym.  Here’s what I do; weight lifting, doing 10, then 12, reps, so now I’m coming up on 13, gee’s I tell myself I can’t stop on 13, that’s unlucky, so I go to 15, then its like hey “what the hell” you can do 20.   Not easy, but you can do it if you want too.  The “Rule of three” for food portions has helped me with while eating.

However my big challenge for me has been learning how to enjoying a glass of wine and know when to quit, so I’ve made a “Rule of three” for alcohol too:  First  alcoholic beverages are “yellow” which means limited, so I can’t have them every day and except to lose or maintain weight, and detox.  Drink alcoholic beverages are limited to, no more than 3 days a week.  The rule is no more than 3 oz of wine 3 times in that day for a total of 9 oz,  or no more than 3 light beers, or 1 whole beer, or no more than 3 oz of straight alcohol.  Drinking alcohol in portions helps me, as well as another tool:  Remembering I don’t really like how I act and the things I say when I’ve over indulged.  I don’t like the person I become, and it’s really important for me to like myself.

What to Eat

Eat meat, it’s rich with protein, and the fat is loaded with nutrients.  Eat clean meat!   Find the best you can afford, you’ve heard the news stories about “pink slime” and “meat glue” in big factory produced ground beef.   I buy good chuck roast, partially freeze them, then take a few minutes to grind them in my food processor.  See my video.

sauageQuick & Easy Fresh Ground Beef Home Made

Eat whole eggs.  Fresh and local is best, and free range.  The worst are big factory products, feed GMO’s and rendered animals.

Drink whole milk, and use cream, as well as whole milk dairy products, and  cheeses.

Enjoy fresh in season local or home-grown vegetables.

Experiment baking with wild fermented sourdough and almond flour and or walnut flour.

Coming soon, all about real sourdough, and what flours are good.

For info about the benefits of Sourdough Bread especially  my recipes  go to check out this study

001002See my video,

Cave Man Zucchini Bread Home Made

When I do buy bread it’s sprouted whole grain low carb.


Make your own energy and sport drinks.

See, Power Drink Recipe.

Run for your life, and run for the hills. exercise

Eating fat will not make you fat, over eating, and carbohydrates , including whole grains, and sugar will make you fat.  You can not live well or long, without eating healthy fats.

Bad fats will make most of us sick. They are: Canola oil,soy oil, sunflower oil, cottonseed oil, corn oil, safflower oil, no-butter spreads including margarines and so-call Trans-free spreads.

Limit Breads & carbs

Limit  starchy vegetables (for weight loss).

Limit fresh fruits & juices (for weight loss).

Don’t eat if you’re not hungary,  I know this is contrary to all the diet rules you’ve been indoctrinated with in the past,  but one of the simple concepts is retraining, and one is don’t eat if you’re not hungary, and the other one is don’t over eat.  For centuries humans have lived in a fest or fandom world, and your body is set up for handling that.  Here’s what I’ve learned, in less you have blood sugar problems, skipping a meal, can be beneficial, and increase metabolism, but longer fast, slow everything down.  Over eating slows you down, even caused shortness of breath.

Don’t eat fast, if you have to, count….We tend to be undernourished and over feed, when you eat too fast, part of the nutritional value is lost, but for some crazy reason we still seem to get the empty calories.

Drinks:  Ok you know water is the biggest most important thing to drink for detox, health, and weight loss…But boring!  Let me help with some tasty treats.

Herbal infusion:

Dried hibiscus, and broken cinnamon bark, steep in hot water 15-45 minutes, or just leave in room temp.  Make sure your water is good,  drink on ice, warm, or hot.

Eat fermented foods.  Bring back the relish trays, this is a lost tradition, that used to be on the table with every meal.  These probiotic rich foods aid digestion, and help balance your metabolism: pickles, sauerkraut, kimche, olives, the list goes on. Make sure these are made by “wild fermentation” no vinegar, just salt and spice, and clean water. Check under Videos and Recipes for ” Probiotic, and wild fermented recipes and videos”.This will help you digest and absorb nutrients, improve your intestinal flora, detox.

Probiotic you can make:    If you buy these instead of making your own, the key is to read the labels.

1.Whole milk plain yogurt

All yogurt is pasteurized, but the best ones are not ultra pasteurized and are rich in live cultures. Buy the best quality you can find/afford, read the label, no added sugar, or fake sugars, no fruits, no concentrates, just milk, and cultures, or make your own.    See my video.

Greek Yogurt Probiotic Home Made

2. Fresh Whey

Straining yogurt or making cheese are the producers of fresh whey. To see whey, take a spoonful of yogurt out, and then come back later and look at the little puddle of whey that’s filled the whole.  The cheese making process  creates a large amount of whey, and home-made cheese is a wonderful and fun project.  See my video:

Quick Mozzarella Cheese Home Made

3. Sauerkraut

If its canned, its banned.  This is a great food, but I have childhood memories of tin can tasting, rusted kraut, that tasted horrible.  It wasn’t untill I started making my own that I really learned to love this wonderful food.  Watch my video.  Sauerkraut Home Made

When I do buy sauerkraut, it is in a glass jar “Bubbies” and the ingredients are: cabbage, Artesian well water, salt.

4. Fermented Beets

Looks like this is one you have to make, see my video once you get a feel for it, you’ll see how easy it is, you’ll come up with your own variations.  Fermented Beets Whole & Slice


5. Beet Kvass

You can make this, but you can’t buy it. See my video to learn how. Beet Kvass Home Made

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s