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    My Low Carbohydrate Home Menu
    My Low Carbohydrate Home Menu
    My Low Carbohydrate Home Menu
    Ebook409 pages2 hours

    My Low Carbohydrate Home Menu

    By Fernando Urias

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    About this ebook

    This is a cookbook with the recipes to prepare three meals per day for one person for one week.

    It contains diet principles and some of the recipes that have allowed me to enjoy a stable weight and good health for twenty-two years.

    The book has navigation to move easily from the menu in the Table of Contents to a recipe chosen and back to the Table of Contents to pick another recipe if desired.

    The recipe format was improved in September 11 2020 to include more detail in the process of cooking and to add variations to some of the recipes.

    In 2019 my small pot belly came back and I had to make further adjustments to my diet to eliminate it again.

    I found out how to get rid of it by spacing out my meals with Intermittent Fasting and eating only the essential food necessary for my health and longevity.

    I am currently writing this experience in "A Well-Engineered Diet and Cookbook", which I will publish in December 25, 2020 and it is currently available for presale at a discounted price.

    LanguageEnglish
    PublisherFernando Urias
    Release dateJun 23, 2013
    ISBN9781301160570
    My Low Carbohydrate Home Menu
    Author

    Fernando Urias

    Fernando Urias is a process engineer with experience writing SOPs (Standard Operating Procedures) to communicate the best business processes to a large number of people. To do this successfully, he reads books available in the subject, talks to people that perform the process, including operational folks and experts, and listens to the latest podcasts and YouTube videos. With this information, he writes what he thinks is the best practice. His professional experience has spilled over to his hobbies resulting in several book series. A Low Carbohydrate Lifestyle series: One of his hobbies is cooking and one of his objectives is to be healthy. This is has resulted in a series explaining a low carbohydrate lifestyle. Book 1: My Low Carb Story, Diet Book, Cookbook, and Shopping List. Book 2: My Low Carbohydrate Home Menu. Book 3: A Well-Engineered Diet and Cookbook. A Business Series: He uses several management tools professionally, some of them from the Lean Six Sigma Black Belt arsenal, which he will share in a business series. The first tool shared is a system to write and maintain action lists in paper, a smartphone, or a computer. He uses this tool to keep track of the things that need to get done to achieve stated objectives and at the same time keep stress low by having pending actions written instead of letting them linger in the mind causing mental stress. Book 1: The Automatic Time Management System The Wealth of the People Book Series: One of his hobbies is to study economic theory. He is interested in understanding the different levels of wealth of the nations of the world, specifically what explains the difference in wealth between Mexico and the United States of America, since he was born in the border. This has led him to write a series of books about the production of wealth. Book 1: Your Wealth Book 2: Your Neighbor's Wealth Book 3: The Wealth of the Market Book 4: The Wealth of the Business Enterprise Book 5: The Wealth of the State Book 6: The Wealth of Social Capital A Mexico Series: Fernando was very concerned with the results of the Mexican 2018 election results motivating him to attempt to find out why those results were obtained and to follow up the income per capita under the new government. This series is in Spanish. Book 1: El Ingreso Prom...

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      Book preview

      My Low Carbohydrate Home Menu - Fernando Urias

      I browse through cookbooks trying to plan meals and I find it hard to coordinate what I want to eat with the availability of ingredients.

      I do not have this problem at a restaurant.

      I look at the menu, I choose a main course that has sufficient protein and fat and that is low in carbohydrate. I place my order requesting that the high carbohydrate vegetables (usually potatoes) be substituted with low carbohydrate vegetables (restaurants usually have broccoli or cauliflower), and I wait for the small salad that is served while the main course is being prepared.

      The easiness of picking a meal at a restaurant gave me the idea of having a menu at home from which I could pick a meal just as easily.

      I wrote a menu for a full week, collected the recipes, and made a shopping list with the ingredients necessary to prepare each entry once.

      When it is time to eat at home, I look at the menu, decide what to eat, just like if I was at a restaurant, and I start cooking.

      The menu has three meals for each day of one week including desserts, snacks, and drinks.

      It is different from a typical restaurant menu because it does not contain high carbohydrate foods, such as bread, and because I can have each entry only once in the week while at a restaurant I could order the same entry many times.

      Each entry in the Table of Contents is hyperlinked to the title of the section or recipe to go there with a click. I can go back just as easily by clicking the (Back to Top) hyperlink at the end of every section.

      The shopping list is at the end of the book. I arranged it according to the aisles of the supermarket to assist in making an efficient shopping trip although I later realized that the supermarket is a good place to be inefficient because of the benefits of walking in a nice air-conditioned environment, as long as the shopping cart is not loaded with junk.

      After buying all the ingredients listed in the shopping list, I know that I have a full week of low carbohydrate meals.

      In September 2020, while I was writing A Well-Engineered Diet and Cookbook, I reviewed this book and I was surprised to find out how much the recipe format that I am using today is from the format in this book. I decided to update the recipes to the format of the new book.

      If you like the new format of the recipes, you might want to order a copy of A Well-Engineered Diet and Cookbook available in preorder at a discounted price.

      (Back to Top)

      Dedication

      This book is dedicated to my wife Sandra. I am forever in debt for her hard work, her support, and for raising Fernando and Antonio when I was out of town on business.

      (Back to Top)

      Acknowledgements

      I would like to acknowledge the work of the doctors that have dedicated their life to the cure of obesity and diabetes.

      I am in debt to them for some of the information presented in this book but mainly because they gave me the knowledge to live a healthy life.

      I want to thank Dr. Robert C. Atkins, MD for his Dr. Atkins' New Diet Revolution, Dr. Richard K. Bernstein MD for his Dr. Bernstein's Diabetes Solution, and Drs. Michael and Mary Eades, MD for their Protein Power.

      (Back to Top)

      Disclaimer

      I have decided to follow a low carbohydrate diet for the rest of my life.

      This decision is based on what I have learned about dieting, nutrition, and longevity.

      Check with your doctor if you decide to imitate any of my eating habits.

      This is important if you are taking insulin or other diabetic medicines because a low carbohydrate diet may require a dosage reduction.

      I did not have to worry about any medicine dosages because currently I do not take any. It is not the intention of this book to give medical advice.

      This book is designed to provide information and entertainment.

      It is published with the understanding that the publisher and author are not engaged in rendering medical, nutritional, or any other type of professional service. If expert assistance is required, the services of a competent professional should be sought.

      It is not the purpose of this book to reprint all the information that is otherwise available to authors and publishers but instead to complement, amplify, and supplement other texts.

      You are urged to read all the available material and learn as much as possible about nutrition and tailor the information to your individual needs.

      Every effort has been made to make this book as complete and as accurate as possible. However, there may be mistakes, both typographical and in content. Therefore, this text should be used only as a general guide and not as the ultimate source on nutrition. Furthermore, this manual contains information that is current only up to the publishing date.

      The purpose of this book is to educate and entertain. The author and publisher shall have neither liability nor responsibility to any person or entity with respect to any loss or damage caused, or alleged to have been caused, directly or indirectly, by the information contained in this book.

      (Back to Top)

      The Basic Nutrients

      I started a low carbohydrate diet in 1998. Twelve years later, in 2010, I published, My Low Carb Story, Cookbook, Diet Book, and Shopping List explaining how I became convinced that a low carbohydrate diet is a healthy diet that I should follow the rest of my life.

      I concluded that the nutrients listed below were necessary for healthy living.

      I revised them slightly in September 2020 when I was writing A Well-Engineered Diet and Cookbook.

      Summary of My Nutrient Needs:

      Water: 8 x 8. This is 8 glasses of 8 fluid ounces per day.

      This is a total of 64 fluid ounces or 2 quarts.

      It is to be chugged between meals and it is a maximum.

      I found out 2 quarts to be too much. Minimum is 1 quart per day.

      Protein: This is between 0.454 and 0.545 grams per pound of ideal weight.

      For me, at 6 feet 1 inch tall, this is 83.5 grams of protein per day. Multiplying this number by 5, I get 416.5 grams per day of protein food, which is 14.7 ounces or 0.9 pounds.

      This is almost 1 pound of protein food per day. I would like to divide it into 5 ounces for breakfast, 4 ounces for lunch and 5.7 ounces for dinner.

      This would be mean that I would have meat, pork, fish, eggs, or chicken in every meal. I will be skipping meals when I am not hungry.

      This is about 1 cup of protein food in every main course.

      Fiber: The low carbohydrate vegetables allowed in the diet have sufficient fiber to have healthy bowel movements.

      There is no need to supplement fiber.

      I will usually have three cups of lettuce with dinner and this has been enough fiber for good bowel movements every day.

      Vitamins and Minerals: I will have one multivitamin/multimineral pill per day.

      I also have added one magnesium pill per day that covers 60% of the daily requirements since my multivitamin pill only covers 18%. I found this need while doing the analysis for A Well-Engineered Diet and Cookbook.

      Fat: The Eskimo guideline for fat food is one third of the protein food.

      If I have 14.7 ounces of protein food, I could have up to 4.9 ounces of fat food.

      This is 140 grams (4.9 ounces) per day. The composition would be saturated and monounsaturated fat. This is high. I will not attempt to eat this much fat but I will now worry about the fat that comes with the protein food or the fat that makes cooking easier and better.

      I take three grams of omega-3’s oils contained in three fish oil capsules daily. I will have one after every meal and enough to complete three after dinner.

      I avoid trans-fats. I avoid vegetable oils such as safflower, sunflower, corn, soybean, cottonseed, peanut, and canola oils. They have a high content of omega-6 oils.

      I use butter, lard, fallow, olive oil, avocado oil, and coconut oil for cooking or as ingredients.

      Net Carbohydrate: Net carbohydrate cannot exceed 6 grams at breakfast, 12 grams at lunch, and 12 grams at dinner. The total is not to exceed 30 grams per day.

      Thanks to this diet, I have achieved a stable weight without hunger.

      My weight has fluctuated from the top of the normal range in BMI to the middle of the overweight range.

      This diet has kept my blood sugar constant, minimizing the probability that I become diabetic.

      The conclusion that I reached was that this diet is healthy for extended periods. I am sixty-four years old in 2020 and I would like know that my diet is the right diet to live a long life in health.

      If God grants me many more years of life, I would like to enjoy them without sickness.

      The menu in this book is a sample of what I have been eating for twenty-two years with some improvements suggested by what I have read in books and heard in podcasts.

      (Back to Top)

      The Longevity Factors

      Eating according to these guidelines has been good for my health for twenty-two years. I would like to make sure that I continue to eat in a way that helps me to live as long and as healthy as possible.

      I used to have lunch with coworkers that are many years younger than I was and several of them were already diabetic. I believe I was in better health mainly because of my low carbohydrate diet.

      The first test for this diet could be to ask if it has been beneficial to my health.

      Thanks to this diet, I am only slightly overweight but not obese.

      I have a good digestion. I do not take any medicines. I do not suffer from heartburn or gastritis. I do not have frozen shoulders. I eat well. I sleep well. My skin is not dry. My hair is abundant. I think this is genetic but I think the diet helps.

      I have some neck pain but I think is due from working eight hours in a computer terminal and writing books in my phone. I just got a flexible desk to stand up at work that should help this situation.

      I do not have neuropathy in any part of my body and I have never experienced sexual impotence.

      In summary, I have been feeling well. I think that these health indicators are telling me that I have been eating correctly for twenty-two years.

      A key factor for health and longevity is the stabilization of blood sugar. Dr. Bernstein explains the health benefits of stable blood sugar in his Dr. Bernstein's Diabetes Solution: the complete guide to achieving normal blood sugars.

      Dr. Bernstein longevity is proof of the success of his theories because at 86 years of age in September 2020, he might be the oldest type-1 diabetic person living in the planet.

      By eating according to his low carbohydrate diet, Dr. Bernstein has avoided the premature death that most type-1 diabetic people encounter.

      The discovery that he made in his successful attempt to save his life, was that a stable blood sugar is much healthier for the human body than the blood sugar rollercoaster that the typical high carbohydrate diet causes. Since carbohydrate, including fiber, is not essential for life or health, there is no reason to put the body through these blood sugar swings.

      I believe that eating according to Dr. Bernstein’s guidelines has maintained my blood sugar stable, has minimized the risk that I may get diabetes, and has increased the durability of my body organs.

      Another factor that improves longevity is not being obese. Carrying extra weight is taxing on all the body systems and organs, mainly the heart. The life expectancy of people that are not overweight and people that are slightly overweight is about the same but mortality increases with obesity.

      The Journal of the American Medical Association published an article January 2 2013 showing people with a BMI (Body Mass Index) of 25 to 30, in the overweight range, but not obese, having the lowest probability of dying from any cause.

      This is good news for me because my BMI is 27 where it has stabilized after twenty-two years of low carbohydrate eating. I would like to lose a few pounds to look better, but it is good to know that I am in the weight range with the lowest probability of dying.

      The people with a BMI of 30 to 35, classified as slightly obese, have the same chance as normal weight people and those above a BMI of 35 or more are 29% more likely to die.

      Since this study did not consider the kind of food intake eaten, I hope that by not eating high carbohydrate food my life expectancy might be better than my group.

      One of the diets recommended for longevity is the Okinawa diet.

      The people from Okinawa used to have the highest longevity average in the planet but they have been losing it as they adopt a typical western diet.

      A comparison of the traditional Okinawan diet and the western diet reveals that one of the differences is a lower quantity of meat eaten but I think that the most important difference is the absence of high carbohydrate processed foods.

      The Okinawans elders achieved their longevity in the past by eating small amounts of meat and pork, eating fresh natural foods, doing a lot of walking, and not eating high carbohydrate processed foods.

      They practice the principle of Hara Hashi Bu, a Confucian teaching of eating until you are 80% full. This is advice that I need, because I have the tendency to eat until my plate is clean and I do not like to waste food to the point that I am tempted to eat my wife’s leftovers.

      The experience of the Okinawa elders is almost a controlled experiment demonstrating the damaging effect of high carbohydrate processed foods because they are losing their longevity age as they adopt a western diet.

      Their experience is an encouragement to eliminate high carbohydrate

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