Atkins Diet Recipe: March Progress Report and Role of the Scale

In an effort to keep you guys up-to-date on my progress, I have continued my direction to goal. I have lost another 14+ pounds since the last video. I have lost 75 pounds in 27 weeks. In the last 7 weeks, I have lowered my body fat by 8 percent – losing strictly adipose tissue while gaining over a pound of muscle mass. I have decreased my 5k time by over a minute and started a new weight lifting program. (5×5 for deadlifts, squats, and bench).

Perhaps the best place to be in the know about my weight loss is either follow me on Facebook ( ) or Instagram (, but I am looking forward to making videos again soon. I have numerous recipes that I have posted to FB and Instagram, which still need to be recorded. Thanks for the support and interest in my weight loss.

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Atkins Diet Vlog: 2018 Progress Report

I wanted to provide an update on my weight loss success since my last video. My work has had me traveling every week in January, so my ability to focus and get a video done has been limited. I didn’t want my absence to be concerning to those who don’t follow me on Facebook ( ) or Instagram (

The short answer is I am doing well.
** 13.2 pounds down in January,
** 450,000 total steps,
** 2944 Active minutes, and
** 10 5k’s ran.

I have also had a new max leg press (753# 6 times) and bench press (225#). I also now fit into 38×34 pants down from 48×34. With this success in January I am looking forward to what February will bring and pushing to achieve it.

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Atkins Diet Recipe: Low Carb Keto Crustless Quiche

With the new year, I see many people starting or restarting the Atkins or Ketogenic lifestyle. I wanted to make a number of key core recipes that I have found beneficial within Induction or starting a keto diet. What makes a recipe core or most beneficial? It is typically one easy to make, versatile regardless of tastes or what is in the fridge, and one that might make meal prep ahead of time easy. This crustless quiche meets all those criteria in spades and should help most new Atkins followers.

1.5 pounds Chicken -or- Ham
6 eggs
1 green pepper
1 red pepper
1 medium onion
1 cup heavy cream
8 oz shredded cheese (Cheddar, Swiss, etc.)
1/2 tsp black pepper
1/2 tsp salt

Nutrition Info: (Makes 9 servings)
1 piece, 375 Calories, 28g Fat, 5g Total Carbs (1g
Fiber, 4g Net Carbs), 26g Protein

1. Preheat oven to 375F. Well grease one 9×13″ baking dish.
2. Add Olive to large frying pan. Add peppers, onions to soften and get slightly browned.
3. In a large mixing bowl, add eggs, cream, salt, black pepper and beat together.
4. Add meat to the softened, slightly browned vegetables, and heat until warmed. (4 minutes)
5. Add meat and vegetables to the well-greased baking dish. Add cheese on top, and pour egg-cream mixture over the cheese. Spread until even on top.
6. Bake for 40-45 minutes until top is golden brown.

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Atkins Diet Recipe: Low Carb Korean BBQ Wings (OWL)

In response to the poll I posted, I wanted to make more Keto-Friendly Asian recipes. I will be releasing a number of recipes that are Asian-inspired if with an American bent. My apologies if I massacre the “gonchujang” sauce name, but my long time viewers probably expect nothing less. I bought my sauce at Amazon ( ), but you can find it at Wal-mart grocery store too.

Note: if sauce becomes too thick, you can thin it with some water or chicken broth.

1 tbsp olive oil
2 cloves garlic or minced garlic
1/4 cup Reduced Sugar Ketchup
2 tsp sweetener, or liquid equivalent
2 tbsp Soy Sauce
1 tbsp gochujang sauce
1 tbsp apple cider vinegar
1 tsp sesame oil
1 tsp dijon mustard
3 green onions
Optional – 1/2 tsp Sesame Seeds (garnish)
Makes 6 Servings.

Nutrition Info: (per Serving – 8 wings& sauce)
355 Calories, 24g Fat, 2.4g Total Carbs (.2g Fiber, 2.2g Net Carbs), 30g Protein

Sauce Only – (per serving)
33 Calories, 2.2g Fat, 2.4g Total Carbs (.2g Fiber, 2.2g Net Carbs), .5g Protein

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Atkins Diet Recipe: Healthy Low Carb Oil Less Frying with Avalon Bay Digital Air Fryer

With the Avalon Bay Digital Air Fryer, you can enjoy low carb diet-friendly and healthy fried chicken! I was offered the opportunity to review this Air Fryer and experience how frying without oil can help in the kitchen. I put the Avalon Bay unit through its paces with three different foods:
* Frozen Chicken Wings
* Frozen Low Carb Chicken Nuggets (breaded with Parmesan and Pork Rinds)
* Bacon wrapped Jalapeno Poppers

I thought the combination of all three would prove whether or not this kitchen appliance deserved a place on my counter top. I was happy to see how simple and easy to use the digital temp control and timer made cooking. I didn’t have to worry about overcooking my foods, and the clean up was extremely easy — less than a minute in the sink for a quick wash and rinse.

Food-wise, the foods from Avalon Bay were just as crisp and done as in the deep fat fryer, and they had none of the oil or greasy aftertaste common with fried foods. Having the Jalapeno Poppers done much quicker than in the oven was definitely a bonus feature. All the foods prepared for this video were rapidly eaten by the family if that indicates their vote for Air Fryer.

If you would like an opportunity to get one of these Avalon Bay AB-Airfryer230B Digital Air Fryer at 15% discount, my promo code is KENT at the link below:

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Atkins Diet Product Reviews: Fauxtatoes & Mashed Cauliflower Showdown

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In this video, I do blind taste test comparison between the mashed cauliflower commercial products that have entered the market place and my go to standard for holidays, fauxtatoes recipe. Will the commercial product prove more delicious? Both my wife and I will sample both and determine which one we like more — Birds Eye Mashed Cauliflower or Fauxtatoes. In the end, the absence of butter probably was a critical error for one of the options. Butter certainly adds to flavor and mouth feel of the food, and critical component of most mashed potatoes.

Kudos to my wife Laura for agreeing to participate in front of the camera for this episode.

Atkins Diet Recipe: Low Carb Lasagna (*IF)

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In my first recipe back, I wanted to share probably the second most made personally recipe I make for my family. It is a quick and easy recipe for Low Carb lasagna. While others might make their own version of low carb noodles using cauliflower or similar to LC pizza crust. I use deli-sliced ham as that noodle layer to separate the ingredients. It works well and doesn’t affect the flavor of the overall dish.

As mentioned, I have lost 4 pounds this week, raising the overall total to 47 pounds in 12+ weeks. These videos are a bit tough for me to watch as while I definitely feel thinner. Seeing my side profile shows the amount of work left to be done. In the end, it is good motivation to get back to the gym and work off that frustration.

Low Carb Lasagna with Ham Pasta (*IF)
1 pound ground beef (85%)
1 cup onion (reduce to lower carbs if desired)
1 cup Pasta Sauce, no sugar added
4-6 oz deli-sliced ham
2 eggs
1 cup Ricotta cheese (exchange with cream cheese to make Induction Friendly)
1/2 cup Parmesan cheese, grated
1 tsp garlic powder
1 tsp Italian seasoning
8 oz Mozzarella cheese

Serves 6.
Nutrition Info (per serving): 554 Calories, 9g Carbs (1g Fiber, 8g Net Carbs), 41g Protein, 39g Fat

1. Preheat oven to 350F.
2. Brown Ground Beef in Skillet with onions. Salt and Pepper to Taste. Drain excess fat.
3. Add Egg, Ricotta cheese, Parmesan cheese, Italian seasoning, and garlic powder to food processor. Process until smooth.
4. Add 1 cup of no sugar added Pasta sauce to browned ground beef.
5. In 9×13 or Lasagna dish, layer Ham, one-third meat mixture, half egg-cheese mixture, and ~2 oz Mozzarella cheese. Repeat for second layer. For final layer, layer one more ham, final meat mixture, and remaining Mozzarella cheese.
6. Place pan in oven for 40-45 minutes until cheese on top is golden brown. Let rest for 5-10 minutes.

* Reducing the onion to 1/4 cup and exchanging cream cheese would lower the per serving net carbs to 5.5g net carbs.

Atkins Diet Vlog: Why is Exercise So Important?

One of the questions I get asked is why do I spend all this time (~80 minutes daily) in the gym when “Weight Loss is 98% diet.” While I question the percentage (92.15% statistics are created to supported your argument after all), my answer is why do you want to stay in “Beginner Mode.”

We received this gift of a new body, and some people want to leave the wrapping on and preserve it for fear of damaging it. I on the other hand want to try out the new capabilities and do new things. Coming from a guy who has ran marathons, fought a fire as a firefighter, and tried to keep up with my kids, I want to enjoy myself. I want to do the things I used to be able to without restrictions or concern if my body or lack fitness is going to be the anchor.

This is why I like to focus on “fitness” as a determinant of success rather than simply weight loss. Weight Loss will certainly help me get more fit and to that end I want to achieve roughly my goal weight, but I perhaps more important want to achieve a goal body. To that end, I am working with a trainer on weaknesses come from years of inattention or sedentary work.

Note: I get it that not everyone can run marathons or be a firefighter, so what I do at the gym might not be for everyone. I do think improving one’s fitness however does apply and pushing one’s boundaries. Is that going for a walk with the dogs or doing pool or chair aerobics? Perhaps, but as Andy Dufresne said, it’s time to “get busy living or get busy dying.”

Note: I know after shooting my collar is rolled, but being 45 and a dad, I think I am granted a pass from looking perfect. 🙂

Atkins Diet Recipe: Low Carb / Keto Thanksgiving Prep 2017

In this video, I wanted to give a behind the scenes look at Thanksgiving in the Altena household. Most extended family holiday meals are done at my house or with my prepping the meals for the 15 people in my wife’s family. (in-laws) Not all of the family members are low carbers, so I typically have 5 or 6 main meal items that everyone enjoys and can eat. I then also include some items that only the high carbers will eat, like Company Potatoes.

In this video, you will see my Spatchcocked turkey (i.e. butterflying a turkey), my favorite low carb sausage stuffing, broccoli bacon salad, smoked BBQ ribs, jalapeno poppers, fauxtatoes, and low carb smoked ham, covered in mustard & LC BBQ rub. I also made a low carb gravy for the Turkey.

In the end as always, the meal was a hit for everyone. They had their high carb desserts to round out the meal, while I had my share of poppers. This meal would work well whether on Induction for Atkins or following a Ketogenic diet.

Note: my sweetener of choice is liquid sucralose, but feel free to substitute one of your choosing. I try to give the dry sweetness equivalency to know what you should try to match, but of course sweetness levels are to taste.

Final Note: I fixed the originaI version of the video that my video editor created issues. This version should be a bit less cringey, but in the future, I might do voice overs with my Yeti Blue Mic if the wireless mic doesn’t get better.

Atkins Diet: The Journey Back (the “short” answer)

I discovered how much harder making a video describing my own failures at maintaining my weight after 11 years at goal weight. I am typically not a guy that likes to focus in the bad and rather would focus on the future. I however thought you guys deserved the truth that I had told many people who had asked on Facebook where I was or why hasn’t there been any new videos recently.

If you are interested in the “longer answer” video, you can view that one here:
Facebook Fan Page:
Blog post from 2015:

All I can say I am on my way back, and I am definitely thankful for everyone who still cares about my success and videos enough to watch them. I am looking forward to making recipe videos in the near future because they are immensely easier to make and less soul dredging. (which might have contributed to the blinking in the video)


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