Grass-fed (extra fat) Yogurt

Slow posting? Yes. As I am a little bit of a masochist I decided to take another class on probability– hence my absence.  I’ve also been busy planting a garden (begun the knotweed wars have), trying to find a replacement for Thundering Hooves (RIP), and convincing my landlord to let us have chickens (success).

I wanted to take the time to share my take on a easy to make home yogurt recipe.  It’s pretty simple and takes about 5 minutes of preparation and 10 hours of incubation.

Yogurt in a Crockpot

Making yogurt in my crockpot

What you need

  1. Crockpot with Low, High, & Warm settings or yogurt maker
  2. Mason Jar
  3. Favorite brand of active culture yogurt (I like Greek Gods plain full fat yogurt)
  4. Milk (preferably grass-fed)
  5. A thermometer

Steps

  1. Fill and turn on crockpot – get water temperature to ~150 ( you can boil water in kettle to speed up this process).  Leave enough space for mason jar (i.e fill with empty mason jar in crockpot).
  2. Fill mason jar (make sure it’s clean!) with milk leaving enough space for adding starter
  3. Add starter and gently stir.
  4. Place mason jar into water inside crockpot, set crockpot to warm .DO NOT USE A LID.  If you’re having trouble maintaining the temperature use towel.  The lid wi
  5. Wait 10 – 14 hours (the longer you go the thicker it is).

The secret to making it extra tasty is to stir in half a cup of grass-fed heavy cream.  I use Pure Eire whole milk and heavy cream to make my yogurt– I get over a liter of grass-fed yogurt for about $10, which is about what I would pay at the grocery store for the equivalent amount of Greek Gods yogurt (who knows where they source their milk?).  The yogurt is so thick and creamy it makes an excellent substitute for sourcream if you want to add some thickness to some ground pet food (i.e organ meat, a future post) chili

A couple of final notes on the what works well and what doesn’t.  Use smaller, cylindrical, wide mouth mason jars (I use Bubbies sauerkraut jars).  If the jar is too wide (say like a pickle jar) it is hard to get an even heat at the center during the culturing process. Remember heat travels in pulses and it will take a while for the center to heat up, even in water bath.  You want to keep the temperature around ~110 degrees.  Too high and you’ll just get cooked milk with a slightly tangy taste.  Too low and you’ll just get warm milk that goes bad.  You want to mimic a critically damped heat equation that slowly cools down from 125 to 110.

After you’ve made your first batch you may consider never getting store bought yogurt again.  I’ve heard mixed news views on reusing your homemade yogurt for multiple batches.  It doesn’t seem unreasonable to me, but it sounds like other bacteria can eventually out-compete the lactobacillus.  On the other hand, that is because I derived my original recipe from a “raw” yogurt recipe shared with me by MAS (who trades me kimchi for yogurt).  As the milk I use is pasteurized, I think it is safe to continue re-using it for starter.  I will report back if this turns out to not be the case.

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Old Meal Pictures

I just found a whole bunch of old meal pictures from early February.  For your viewing pleasure:

February 7th, 2011

Lamb shoulder blade chops, hot italian sausage, left over burger patties

Lamb shoulder blade chops, hot italian sausage, left over burger patties

Olive Oil February 7th, 2011

Olive Oil February 7th, 2011

February 8th, 2011

Dinner February 8th, 2011

Bacon, Lamb Shoulder Blade Chops, Ground beef, sausage and broccoli stir fry

February 9th, 2011

Dinner February 9th, 2011

Lamb Curry with Bay Leaves

I also have two new people trying out low carb.  One is a diabetic and she’s having fantastic results (particularly with blood sugar control) after less than a week.

Personally, I’m still going strong averaging about 4000 calories a day and still losing weight.  Over the last three days, I have had 2 cups of heavy cream, 2 lbs of leg of lamb, 2 lbs of skirt steak, 1 lb ground lamb (seasoned with cumin, garlic, chili powder, and sea salt) and half a lb of wild Alaskan salmon.

I’ve been kind of lazy about taking pictures, but I’ve managed to avoid carbs in spite of a moving party with pizza and beer.  Huzzah!

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Before and After

Before

After

->

When looking at the pictures above, they may seem to be slightly off from the numbers below due to the fact I am holding a camera with a heavy duty lanyard (~1/2 – 1 lb).

Starting weight: 245
Current weight: 230

Starting waist: 43
Current waist: 40

Calories in = calories out?  I’ve actually come to believe it might be true, but not in the contemporary usage.  Attempting to measure all the outputs (thermogenesis from BAT, thermic effect of food, ketone execretion, etc) is probably not as simple as calorie counters would have you believe.  I’m now counting down the days when I go into slimming mode– I’m going to cut back my calories all the way down to 2500 – 3000.

More pics below the cut line. The most obvious weight loss is in the abdominal region.

Continue reading

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How Far We’ve Come [Part 2]

As I mentioned in a previous post my cholesterol has sucked forever. I was prescribed low-fat, low-cholesterol, high-carb diets that nearly ended up with me on stat
I discovered De Vany in college, ditched and started eating paleo. Unfortunately, I at that point I was still eating factory farm meat, twizzlers, and an excess of gummy bears.   However, intermittent fasting and reducing my carb intake significantly dropped my LDL over 50 points as you can see below.

Pre-De Vany(hand written by doctor) / Post De Vany:

Post Incorporating IF:

Post paleo bloodwork

Post paleo bloodwork

Then I at the behest of MAS (starting sometime in 2009), I cut the carbs and purchased my copy of GCBC.  I continued intermittent fasting.  HDL up and LDL down:

Post low carb bloodwork

Post low carb bloodwork

I feel like I’m missing a lab between 2008 and 2010, where my cholesterol was in the 180s and triglycerides were 52, but maybe I just suck at making my yearly physical. For the moment I’m willing to chalk that up to speculation. I’ve got my target date for my next blood exam of around April 19th, which will be nearly four months of guzzling (organic / grassfed) heavy cream every night.  I ate pretty poorly over the 2010 holiday season.

Will my LDL reach infinity or will I drop dead of heart attack before then?  Will I gain a bunch of weight? Tune in and find out.

Also, if people want to see the original 256 blood report I’ll post it, but its stuffed away somewhere and I’d have to track it down.

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Preview of my new training regimen

I’m going to be training like an old man.

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Wrapping Up Q1

It’s now March 22nd and while the last month has not gone as well as expected, with regards to the diet I did get an “A” in my class and I managed to keep the weight I lost off (well most of it). I learned some very important lessons on resiliency and food choices under duress.  Trying to eat low carb, when not getting enough rest, being too busy too cook, and trying to train for a powerlifting competition is not a recipe for success.  I leaned heavily on intermittent fasting and sourdough to get me through and while not optimal I only regained 5 lbs of weight from (225->230) in the last month.  More on this in upcoming posts.

Now that classes are over for me until the fall, I’m going to wrap up the overfeeding experiment and begin phase II– lean out and increase strength as fast as possible.  A friend of mine just pointed me to Lyle McDonald’s Ultimate Diet 2.0, which seems to be a very similar program to what I’m putting myself through.  I’ll post an after picture as soon as I get it off my fiancée’s SLR.  Please keep in mind I have been 3000-5000 calories a day for nearly three months now and I haven’t weighed under 235 in over a year prior to starting this diet.  Yet, I now only weigh 230 lbs.  I guess a calorie is not a calorie.  I’m sure Dr. Oz, would have an explanation (I kid, I kid, Dr. Oz seems to be getting wiser).

Rather than attempting to go picture by picture for the days I recorded February – March, here’s the meals where I remembered to snap a shot:

Lamb & Goat Cheese

Hot Italian Sausage and Skirt Steak

Pet food (ground heart, liver, and beef) chili with homemade full fat greek yogurt

Pet food (ground heart, liver, and beef) chili with homemade full fat greek yogurt

Beef heart, liver, kale, and chard

Beef heart, liver, kale, and chard

Partially consumed 1 lb beef patty, 1 lb bacon no bun

Partially consumed 1 lb beef patty, 1 lb bacon no bun

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Dinner February 2nd & 3rd, 2011

Spicy Italian sausage, sauerkraut, and sautéed lamb

Broccoli, spicy italian sausage, pineapple, beef heart, and liver

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Dinner January 31st, 2011

Pineapple, pork shoulder roast, grass fed beef liver, beef heart, kale, and onion

The pineapple really just adds the right touch of sweetness.  Also, posts will become more frequent after my class ends on March 15th. I’ve never been particularly fond of statistics (it is all about clever tricks to approximate things we can’t actually calculate).  I now have a new found appreciation for how randomness can help us get good enough answers to solve a bunch of seemingly intractable problems, but its a pretty tough class.

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Dinner January 29th, 2011

Chopped beef heart & liver with caramelized onions and kale

Posting has been delayed due to grad school and work. I got the pictures though (most of them).

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My Thoughts on Insulin

I recently ran across a post on insulin of one of the folks who supports caloric restriction as the only way to weight loss.  I wasn’t too interested in doing a full scale debunking (I have to go to school to get full text access to all the studies).  I did feel compelled to write a not so short response ,as I am living proof that eating 5000 calories a day will make you fat.  I almost though his comment on 5000 calories of olive oil was directed at me :P

*************************************************************

As it turns I’ve been taking you up on your challenge of eating 5000 calories of mostly fat with some protein.  I’ve lost 15 lbs in a month and dropped two inches from belt.

You are correct that there are healthy cultures that consume carbohydrates, but they are generally consuming carbohydrates in their starchy forms not highly processed forms.

Furthermore, you did not address the multitude of diet studies that show that overfeeding (up to 7000 calories a day) for months on resulted in a range of 1 – 10 lbs of weight gain. With regards to insulin suppressing appetite, I don’t have access to the study, but I wouldn’t be surprised if that’s the case with HEALTHY individuals.  Insulin resistant individuals would obviously be resistant to the appetite suppression effects.

Another observation– 75 grams of carbs is not a low carb meal. That’s my total carb consumption in a day.  Someone having that as a single meal is in the range for 225 g of carbs a day.  Try eating zero carb and supplementing with 225 g of sucrose a day and see what happens.  I bet you’ll put on fat and start developing symptoms of metabolic syndrome.

As a powerlifter, I’m well aware of the insulinogenic properties of whey protein and branch chain amino acids.  I purposely supplement with pure glucose and BCAA on weight training day to aid in post workout recovery. On workout days I consume gargantuan amounts of protein and lean meat and as little fat as possible.

To summarize, while I don’t agree with the premise– insulin is not evil, I do not agree with the spirit of your post.  The data you point out above is merely indicative that the human body can adopt to a variety of diets based on whole foods.

To top it all off, you cherry picked the portions of your study to interpret them to match your view points.  Take a look at the study you cited for beef (http://www.ncbi.nlm.nih.gov/pubmed/9356547) being as insulinogenic  as brown rice (not even counting the fact that brown rice is not nearly as insulinogenic as white rice).

However, protein-rich foods and bakery products (rich in fat and refined carbohydrate) elicited insulin responses that were disproportionately higher than their glycemic responses.

Insulin spikes with protein to drive nutrients to muscles.  That makes sense.  Drinking fat and highly insulinogenic protein (such as whey) will depress your glucose levels as insulin signals multiple things at the same time.  Thus while insulin plays a critical role in healthy people in modulating anabolism, when you’re up-regulating anabolism and consuming lots of fat, you’re going to store fat. Throw in some insulin resistance that reduces the appetite suppressant effect and you’ll be even worse off.

For people who have been eating industrialized crap the entire lives, the damage to their metabolism might be so great that caloric restriction alone will not be an effective way of restoring insulin sensitivity. One of the most effective way to restoring insulin sensitivity is to go low carb. Not only that your lipid and metabolic panels will improve.

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