At last this exercise comes to an end.  And I can’t say I’m not glad.  It was fun, but was a pain at times.  I’m not used to carrying a camera with me everywhere I go and I don’t have one in my cell phone (which I’ll remedy as soon as my contract with current carrier expires and I get an iPhone).  On a couple of occasions I was almost wherever I was going and had to turn around and go back because I had forgotten my camera.  MD fixed me a shake this morning (I’m writing this on Monday), and I immediately went for the camera when it dawned on me that I had finished the gig.  I intended to post as usual during this week, but had no idea each photo food diary would take so long to do. It took time to upload the photos, select the best ones (I took 2 or 3 of each meal and.or snack), crop them to size, then export them.  Uploading them into the blog is also a fairly time-consuming process.  Then there was the commentary, which, I suppose, could have been eliminated.  But I was trying to show why we ate what we ate.  At any rate, it’s over.  I hope you enjoyed it or at least got something out of it.  As for me, I’ll have a place to send people whenever they ask the question: What do you eat?
MD has her Sunday performance of the Messiah, so we ate early.  On Sundays we typically split a bottle of Gazela, a cheap ($6 per bottle) Portuguese lightly sparkling wine that has a low alcohol content (about 30% lower than champagne).

Gazela Dec 7, 2008
Gazela Dec 7, 2008

We use it to make Mimosas.
Mimosa Dec 7, 2008
Mimosa Dec 7, 2008

And, when they are ripe, as they are now, we always make our Mimosas with fresh orange juice from oranges picked moments before from the tree in our backyard.
Our orange tree Dec 7, 2008
Our orange tree Dec 7, 2008

MD fixed me one egg, a bunch of bacon and a couple of slices of low-carb bread.  I use a tiny bit of real blackberry preserves on toast when I eat it – I would rather do that than eat large servings of sugar-free blackberry preserves.  I got only one egg because when MD went to the fridge there were only two eggs left, and, being the selfish person she is, she insisted upon one for herself.
Breakfast Dec 7, 2008
Breakfast Dec 7, 2008

The bacon is almost as rare as I like it.  Our family is divided.  MD and the two older sons like their bacon crisp – youngest son Scott and I prefer ours less cooked.  When Scott was a little kid, he told MD that he liked his bacon wobbly, so wobbly has become the term in our household for bacon cooked as Scott and I like it.  Scott’s test for wobbliness in bacon is the finger test.  If the bacon droops over a finger and hangs down on both sides, then it is wobbly.  This bacon passes the test, but I (and Scott) would prefer it a little more wobbly.
Wobbly bacon test Dec 7, 2008
Wobbly bacon test Dec 7, 2008

After breakfast, MD headed off to the Granada to prepare for the final Messiah concert; I got down my football bets ( went 4-2 for the day) and headed for the golf course.
On the course there is a little kiosk at the 10th hole that usually contains finger sandwiches, nuts, etc.  Today most of the sandwiches were gone, so I was left with two little chicken salad sandwiches, which I ate just as pictured.  I didn’t worry about the tiny bit of bread.  I was walking 18, so I figured I was burning it off.
Snacks on the 10th hole Dec 7, 2008
Snacks on the 10th hole Dec 7, 2008

Here is the view up my favorite hole #15.  The clubhouse in the distance is where MD and I had lunch on the terrace the day we had bunless burgers and fruit.
View from 15th hole  Dec 7, 2008
View from 15th hole Dec 7, 2008

Here is a photo of the mountains surrounding Santa Barbara at sunset.  This is just about at the time MD would be finishing her performance.
Dusk from tee of 17th Dec 7, 2008 (click to enlarge)
Dusk from tee of 17th Dec 7, 2008 (click to enlarge)

After golf I had to rush to meet up with MD and head to our granddaughter’s first Christmas performance and her school’s Christmas show.  Of course food was there to be had.  I grabbed a plateful of stuff and went outside to photo it.  I had a couple of plate’s full and took off the bread and ate the innards.  I don’t have any photos of the remnants, so you’ll just have to believe me.
Christmas pageant snacks Dec 7, 2008
Christmas pageant snacks Dec 7, 2008

After the Christmas pageant, MD and I went out to dinner to celebrate her putting the Messiah and the thousands of details she had been stressing over behind her.  We started out with drinks at the bar of a little Italian restaurant.  I had a glass of Tullamore Dew Irish Whiskey on the rocks, which I found that I don’t like as much as I do Jameson.
Irish Whiskey Dec 7, 2008
Irish Whiskey Dec 7, 2008

MD had a Gimlet, which she loves and which she spilled half of once we got to the table.  There were two tables over slightly different heights pushed together with a tablecloth over them.  MD sat down and placed her Gimlet on the two edges and it immediately tipped over once she let it go.
We both had Caesar salads with anchovies, but without croutons.
Caesar salad Dec 7, 2008
Caesar salad Dec 7, 2008

I had a glass of Central Coast (Santa Barbara area) Pinot Noir – MD had a glass of chardonney.
Pinot Noir Dec 7, 2008
Pinot Noir Dec 7, 2008

MD had fish. She left the potatoes and ate the asparagus.
MD's fish Dec 7, 2008

I ordered the pork chop, but they were out.  So I opted for the Zuppa de Pesce, Italian fish soup.
Italian fish soup Dec 7, 2008
Italian fish soup Dec 7, 2008

That is it for our week of dining.  It’s pretty typical of how we eat normally.  Maybe a little heavy on the booze due to the freely flowing Veuve Clicquot at the Granada, but pretty typical otherwise.  Hope you enjoyed the posts.


  1. Loved reading your food diary every day. Thank you for going to all that trouble and time, but great info for the archives.
    I’m searching locally for the Blue Diamond Almond Rice crackers with no success. Where do you purchase it?
    OT: I take 5,000 units of Vitamin D daily since you wrote about it and am wondering what your thoughts are on the meds the doctors are pushing on their patients for increasing bone density? Actually, I don’t want to take a bone density test because I know my doctor will shake his head sadly if I say no to the meds.
    I’ve been saying no to him regarding Lipitor for years, but didn’t have to this year since following your lead better than I have in the past even though have have both books — I believe your blog has helped me stay more true to low-carbing. Now my numbers are:
    Total 218 (was 252)
    HDL 89 (was 68)
    LDL 118 (was 168)
    Triglycerides 56 (was 82)
    I’m a 66 year old female.
    You can get the crackers at just about any natural food grocers, Whole Foods, for example. They’re not always available at regular grocery stores.
    You blood work looks great. Congrats. I’m not a big fan of the bone density drugs because I don’t think they work particularly well.

  2. What brand of low carb bread do you use for breakfast?
    Oroweat Light 100% whole wheat. Has 5.5 gm net carb per slice. And can be had most anywhere, I think.

  3. I notice you don’t eat a lot. I suppose others might think it is a lot but I have a big appetite. I am not low carb but am considering going that route. One reason is that I think my appetite is out of whack and the switch to a lower glycemic method of eating will help to control my appetite. Is this the case? I am thinking that your calories are fairly low on average and am hoping to have the same result. Thank you by the way for this week of pictures. Can’t be fun zapping pictures of your food everywhere and the waitstaff must be curious. Santa Barbara is very nice. Hope to visit one day.
    First, Santa Barbara is better than nice. It is spectacular. It is the Crown Jewel of California.
    My calories are pretty low, I suppose, but I eat all I want. I don’t go hungry. On low-carb diets people tend to spontaneously reduce their caloric intake without thinking about it. It’s been my experience that when people who really like to eat (I’m one) first start a low-carb diet, they tend to consume huge numbers of calories. But soon they settle down at an amount that was far fewer than what they ate on their pre-low-carb diet. And they aren’t hungry. And if they get hungry they can eat something filling. I wouldn’t worry about the glycemic index – I think it’s a pain in the rear. (Read my thoughts on it here) Just restrict your net carbs to about 30-50 per day, and eat all you want otherwise. You’ll be pleasantly surprised.

  4. Thank you so much for the food diary. Very helpful. I am a little older and taller than you and drink less but eat more (although you eat higher on the hog). I am inspired to consume more like you!

  5. G’day Dr Mike,
    Thanks for your food diary. I have stolen some nice recipes from you.
    On the calories issue. You may not have specific experience with this but I am a powerlifter who follows a low carb diet. I eat about 30 grams of carbs per day and about 3,500 calories. I keep a check on fitday. I weigh 100kg with low BF. If I go any lower than this (calories) I feel like I am starving most likely due to the very high workload in the gym. I also make very little strength gains. About six weeks before a comp I eat between 5 and 6000 calories a day. My carbs go up to between 50 and 70 grams of carbs per day because of the extra calories I get from cream, cream cheese etc. I don’t put on much weight but my muscles seem fuller (and fresher).
    Anyway, after all that I am just wondering if you think the excess calories could lead to my high blood pressure. I am on a low dose of BP meds. This keeps me around 135/75. Without them I go about 150/80 – 85. I read on one of you posts that your BP was 110/65. Do you think this could be related to the small amount of calories you eat? Is it the continual processing of food that keeps my BP a bit high?
    Appreciate you thoughts if you have the time.
    Thanks again. Clint.
    PS I have been re-reading The Protein Power Lifeplan. Very good read. Especially enjoy the “Man the Hunter” chapter. It’s been helping me fight back against the anti low-carbers around me. (I’ve tried to convince a few to come to low-carb Church with me but they won’t have it.)
    It’s difficult to say on the HBP issue. Does your blood pressure vary (off the meds) depending upon whether you’re on your standard number of calories or increasing for a competition? If it doesn’t matter, then it’s likely not a matter of calories. In my experience about 75 – 80 percent of people with HBP respond to a low-carb diet; the other 20-25 percent have HBP that is not diet related.

  6. Dr Eades I was recently told by a coworker of mine who is originally fron Hawaii that coconut milk increases potency and has been widely used for men in Amazon jungle for years as sexual remedy. I have been making protein shakes for my husband for few years and recently started incorporating almost a glass of coconut milk in hs shakes along with some cocoa and instant coffee. No wonder he loves them that much. I am not sure I do! Is that true, have you ever heard anything about coconut milk and male fun factor? If thats true I will stop giving him milk effective immediately. He surely doesnt need extra punch according to me!
    Never heard or read of that notion, so I can’t comment.

  7. How much Gazela to orange juice for each Mimosa? Thank you!
    P.S. Picked up MRM Rich Vanilla today and added a heaping teaspoon of Medaglia D’Oro Instant Italian Espresso – nice. However, I prefer my Instant Italian Espresso in my Jay Robb chocolate protein powder. I’ll try the Rich Vanilla with Torino Black Cherry SF syrup tomorrow, then it’s on to the Torina SF Caramel. LOL I can purchase these at my local Beverages and More, which is very convenient for me.
    I’m off pomegranate arils for a while, too. 🙂
    We pretty much fill the glass with Gazela (or champagne if we’re using that) and just put enough OJ in to color it. Some like a lot of OJ and a touch of the bubbly – we’re the opposite.

  8. I noticed you are in a quite good shape. Do you work out with weights? I think you said before that you are using Fred’ system. Do you have a set work out schedule or is it more like unstructured more for fun routine?
    Katya I use light coconut milk in my protein shakes and havent had any particular effect other than I feel fuller a bit longer and my shakes taste a bit better!
    I do workout with weights on an on and off basis. I need to do it more regularly. I do play a lot of golf and spend a lot of time at the driving range – and I walk a lot carrying a heavy bag.

  9. Dr. Mike,
    Thanks for sharing your menu with us, it’s good to know that I don’t need to be so strict just to maintain. Sometimes I use heavy cream for my shakes. I have never tried coconut milk, is one better than the other? Also do you ever check if you are producing ketones?
    We get Thai Kitchen Organic Premium coconut milk. Another commenter before you suggested another brand.
    I never check for ketones.

  10. I’ve really enjoyed your food diary. It’s so nice to see real food instead of going to forums that only talk about the substitutions you can make so that you can eat the same stuff that got you fat in the first place.
    It’s amazing how hard people work to eat the same stuff and they just don’t get it. Real food, low carb, enjoy.

  11. ref wobbly must be assuredly descended from North Yorkshire farmers.
    Less cooked is def ‘the Yorkshire way’
    Which brings to mind, vis accent, a wonderful line in a thick Yorkshire accent between two yoraths in a movie theatre.
    The end quip said to a portly lad was ( and adopt best Yorks accent )
    ‘Have you paid for two seats, ye fat bastard’!
    ref Mimosas…..hiccup!
    Well, then, I like mine the North Yorkshire way.

  12. Thanks for doing this photo journal, Dr. Eades. It has been most informative, and I am trying to apply some of the methodology to my own way of eating. Also, you have shown that it is possible to eat healthy while out; you just have to make the right substitutions and choices (i.e. eat half the bread, ect…).
    Glad you’ve enjoyed it.

  13. Dan, i use light coconut milk in my shakes. the brand i use is Trader Joe and I have no idea why they use light instead of full version. but it still tastes pretty good! I also put organic cocoa in my shakes ansd sweeten them with truvis ( mix of erythritol and stevia ). I also use almond milk at times instead of coconut milk, pretty good too. i use blue diamond unsweetened almond milk. I found trader joe sells them for 1.99 which is the cheapest price around. i usually buy a lot of them, they always sell fast herein NYC. I dont know if it helps, but if it does i am happy!
    Dr Eades, I have been using a lot of protein shakes and lately been experimenting with various methods to make it more fun. I used to use blueberries in my shakes since it is so much loaded with antioxidants. But one time i forgot to blend my blueberies in my shake and was kind of late for work. So I just grabbed a handful out of the frozen bag and threw them in my shaker bottle.
    I was amzed how great my protein tasted with real blueberries floating around. It adds an unexpected zip to it, and all of a sudden your protein shake becomes more fun. its kind of liquid shake and then you bite on those blueberries as a treat. it definitely adds on a feeling of wholesomeness instead of just liquidness! may be its just me, i am known to enjoy things that others find weird.

  14. Thanks for posting the food pictures! It is encouraging and inspirational at the same time. I hope you and MD have great success convincing the general population of the dangers of carbs.
    I read this story this evening, and all I could think of was your catch phrase “Jesus wept”: Apparently the American Academy of Pediatrics has chosen to discard concern about brain development in infants in favor of concern about fat deposit in the arteries, and have revised their milk guidelines to recommend 2% for babies between 1 and 2, after which fat-free is just fine.
    Jesus indeed wept.

  15. Has anyone checked this webstie?
    I saw it today on Jimmy Moore website, he interviewed the girl who I guess created it.
    You pretty much upload your current photo and choose how much you want to loose. Then a team of techs work on your picture and send it back to you within 48 hours the way you will look if you loose the weight. I believe it is a nice motivational tool to keep in mind.
    Dr Mike have you seen it, what do you think?
    Nope, I’ve never seen it. Don’t know anything about it. You’ll have to explore on your own.

  16. Very much enjoyed your food diary! I think non-golfers might be surprised just out tiring banging balls at the driving range can be. A game of 18-hole golf carrying one’s club is definitely tiring, even for those who consider themselves very fit.
    Are there many carbs in your typical caesar salad sans croutons?
    As for the comment made by nd3225, I eat far more calories on a low-carb diet than when i followed a higher carb diet. The reason for this is quite simple: on a high carb diet i deprived myself of fat, which i love so much, and when i went low carb i ate alot of fat. On a low-carb diet, my tolerance for alcohol is much better, too, so i am able to drink more, which is another thing i love to do.
    Not that many carbs in a Caesar salad without the croutons. Nothing carby in the dressing and the lettuce, cheese and anchovies have very little.

  17. Bacon, salami, lunchmeat – what are your thoughts on the supposed dangers of the nitrites used to preserve these foods? I notice that you do seem to eat a lot of these foods – I do too, but I’m not quite sure if it’s safe.
    I’ve already answered this question a number of times for other commenters during the photo diet diary week. Here is a link to a blog post I would have written had I written on the subject. In short, there are no dangers.

  18. Doctor,
    I forgot to ask this is my previous post: You never mentioned supplementation in your photo dietary. For instance, what time of the day do you typically take your supplements? Do you take them on an empty stomach or with meals?
    I take them when I think of it. Usually at bedtime.

  19. Dr. Eades,
    I enjoyed your food diary a lot!
    I have been keeping one for the past few years.
    I enjoy taking the pictures (except for in restaurants 😉 ) and sharing it with others looking for inspiration. I keep it really simple but really tasty. If you have the time (or Mrs. MD) take a quick peak.
    Sorry for this off topic question, but was hoping you could point me to some quality resources.
    My son is 10 years old. I have been referred by my pediatrician to a pediatric endocrinologist, to check on his growth and development. I pretty much know they are not going to find anything other than that he is developing slower than his peers. Doesn’t take much observation, He is smaller then most in his class and his 8 yeard old sister is as tall as him. However, he’s in great shape, eats healthy, has never drank drink milk (there might be something to that, so thought I’d mention) and is never sick, especially compared to his 3 sisters. When they get school colds, the worst he gets is a stuffy nose. But always good to rule out anything, just in case. (another side note, I’m 5’7 and was a real late bloomer)
    So where does this take us. Growth hormone. What are your feelings on it and where can you perhaps point me to, to investigate on my own.
    I want to be prepared when they come back with their “predictions” and let’s say they “predict” he will be 5″3 (or similar) at most.
    Thank you in advance for you time.
    Kind regards,
    Let’s wait and see what they come up with. He may just be developing a little slowly and will have a real growth spurt when he reaches adolescence. I always remember a patient I had when I was in primary care medicine. He was about 6′ 8″ tall. When he first came to see me I asked him the question I’m sure he was asked a thousand times: Did you play basketball? He told me that he was only 5′ 8″ when he graduated from high school. And that he started growing in his second year of college. By the time he was a couple of years out of college he had reached 6′ 8″. So it can happen. He also told me he had an interesting time when he went back to his 10 year high school reunion a foot taller than when he had graduated.
    If the endocrinologists do recommend growth hormone, I don’t think it’s a bad thing. It’s given in physiologic doses and stopped when growth stops.

  20. Do you have any info on K-2? Preferred brands? A blogger is saying it helps get your minerals to your bones instead of your arteries. The high vitamin butter oil he has talked about costs $60 per bottle and I’d have to buy a cow, a pasture and a churn to get pastured butter itself.
    K2 is the newest miracle vitamin. I have to admit that I know very little about it. I need to do my own research before I can give an intelligent answer to the question.

  21. Off Topic, a reply to to Tom, regarding grain-feeding to beef cattle in US: (from your Dec 3 food diary):
    >”… only finished with grain the last couple of weeks to add extra fat and remove the taste the meat gets when not grain-finished …”<
    According to “FACT SHEET: Feedlot Finishing Cattle” by the National Cattlemen’s Beef Association
    “Cattle are raised on range or pasture land for most of their lives (usually 12-18 months), then transported to a feedlot for finishing. These cattle usually spend about three to six months in a feedlot, during which time they gain between 2.5 and 4 pounds per day. The cattle are fed a scientifically formulated ration that averages 70 percent to 90 percent grain. On this special diet, cattle will gain about 1 pound for every 6 pounds of feed they consume. … ”
    So, I did the math – the proportion of a steer’s life spent in this feedlot system could range from 14-33%. If a steer was sent to the feedlot at 12 months and fed for 6 months, that would be a third of it’s life. Even if the steer were sent to the feedlot at 18 months and fed for just 3 months, that would be 14 % of it’s life. Seems like more than “the last couple weeks” to me …
    And actually these numbers may be a little off. If you go to this link,
    you’ll get information from the Iowa State University Extension Service. It states the following assumptions:
    For “Finishing Steer Calves” – starting weight 550 lb – ending weight 1150 lb, average daily gain of 2.95 lb/day, requiring 203 days (gaining 600 lb or ~52% of final weight).
    For “Finishing Yearling Calves” – starting weight 750 lb – ending weight 1250 lb, average daily gain of 3.15 lb/day, requiring 159 days (gaining 500 lb or ~40% of final weight). Seems a bit more than “finishing” to me …
    The concept of feeding grain to cattle for “cheaper gain” (questionable depending on how thoroughly one accounts for ALL costs), for adding “extra fat” (too much fat and the value of the cattle will be discounted. The buyers don’t want to pay for fat these days), and removing “the taste the meat gets when not grain-finished” (ah, maybe that’s the way beef is SUPPOSED to taste …) are all canards. I’ve no doubt that a rancher’s wife would believe them to be true, but the reality is different. Grass farmers who know what they’re doing can and do finish cattle to prime condition on high-quality pasture. As Monica stated in her comment, New Zealand farmers compete in the world market – without subsidies, with higher fuel and fertilizer costs, and higher transportation costs to reach their markets. Here in the Pacific Northwest I can purchase grass-fed beef for only slightly more than the supermarket stuff.

  22. Very interesting to see what you eat in a week. However you do eat out an incredible amount. For those of us who live in rural areas or can’t afford to eat out so much it takes a lot more planning. Well, takes a lot more planning as well for those of us that are female and don’t have anyone setting food in front of us three times a day. 😉
    I chose the week I chose because I thought we would be home most of the time. I was forgetting that MD was up to her eyes in preparation for her concert, so we actually ate out a lot more than we normally do.

  23. Marc Feel Good Eating,
    Your son reminds me of my younger brother. He was very short most of his childhood, about 5ft. When he was about 15 or 16, he suddenly grew and grew and then grew some more. No joke! He is the tallest in my family by far, hovering at 6’2. Not only did he grow upwards, but he also filled outwards, though he is by no means fat, but a powerful son of a gun. Until his growth spurt, he was very conscious of and concerned about his height. Hope this offers some help.

  24. I noticed the mention of K2, above.
    Personal anecdote. I’ve been taking it (menatetrenone – MK-4 – the kind found in animals and not MK-7 from fermentation such as natto) for some months, along with A and D via cod liver oil (plus additional D3).
    K2 MK-4 is found in the highest concentrations in things like foie gras, ruminant liver, fish eggs, bone marrow, and to lesser extent other animal tissues. However, if cows are grian fed instead of grass fed, concentrations go way, way down. So, there’s evolutionary context.
    My personal experience is an overnight softening in my skin that has persisted. If you’ve ever been on tetracycline, it’s like that, all the time. Getting off grains cured and actually reversed my gum disease (2 surgeries, 7 or 8 years ago), but I would still get massive plaque buildup on my teeth, especially inside lower. Within a few days of a cleaning, I could no longer suck liquid or water between my teeth, it was that bad.
    Within some days of supplementing, the plaque began to dissolve. Not all of it, but most. I had a cleaning about a month ago, now, and I have zero plaque buildup. Zero, and I don’t even brush every day, and I never floss (I prefer wooden toothpicks).
    I just recently noticed a new thing. Guess it needed a few months for my finger and toe nails to grow out, but first, they are amazingly smooth on the surface, as though they’ve been polished. No ridges whatsoever. And, they are way stronger — thicker, actually.
    Anyway, the best series of blog posts I’ve seen yet are those of neurobiology PhD candidate Stephan at Whole Heath Source (these are his posts from some months back):
    And this one is by Chris Masterjohn of the Weston Price Foundation:
    Stephan also has a couple of recent posts. Here’s one about reversal of arterial calcification in mice supplemented with K2 MK-4:
    Finally, note that Weston Price used this, along with A and D supplementation to actually get cavities in teeth to reclassify.
    In essence, it’s looking more and more like A, D, and K2 MK-4 work in concert to get calcium to go everyplace it should (bones, teeth) and not where it shouldn’t (artery walls).
    Hope that gives you a place to get started, Doc Eades, and / or anyone else who’d like to dig.
    Thanks for the links.

  25. Your comment above about getting an iPhone motivated me to get around to something I’ve been meaning to do for a while – install the Wordpress client on my phone and put up a bunch of posts with it on a blog I created a couple months ago, more to play with the technology than to document anything in particular. I didn’t have much of hope for the iPhone being useful for entering blog posts, but was very pleasantly surprised by the functionality of the Wordpress client. The blog is here: all but the first two posts were completely authored and published from the iPhone, including the photos. These posts averaged maybe 10-15 minutes from start to finish. I just went with the default client settings. It was really ridiculously easy and fun. The last post is my lunch, which I posted just after finishing it.
    Nice blog. The food looks great. Is that your German Shepherd?

  26. Thanks for the food diary. I agree about the Jamesons, very smooth whiskey and nice when mixed with tea, lemon, and honey to stave off a winter cold here in Florida.

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