Eggs Don’t Deserve the Beating They Get!

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That’s right.  Eggs seem to always get a bad rap.  The egg is an integral part of almost every low-carber’s nutritional lifestyle, however contrary to popular belief they’re not the only thing we eat.  There’s bacon of course!  Ha-Ha!  Just couldn’t help myself.  No, really it seems people in general have an egg-phobia, mostly due to the unfounded fear of the small amount of cholesterol found in nature’s own health food.

Anyhow, Dana Carpender just wrote a post entitled In Defense of Egg Yolks over at her Hold The Toast blog.  She goes into great detail with a detailed nutritional breakdown of the egg.  I think you just might come away with a totally different view of eggs and especially the much feared egg yolk.  So, click on over and give it a read.  Then go fix ya’ some eggs n’ bacon!

There Really is Life Without Donuts

Ron, aka The Former Donut Junkie


Yogurt….It’s Not Just for Breakfast Anymore!


Count me in as a yogurt fan-boy!  I’ve always loved the stuff but after starting the low-carb nutritional lifestyle I saw that most of it contained too many carbs to eat very often.  And out there in the low-carb community there’s as many opinions as there are low-carbers as to whether yogurt is a permitted food.  The disagreement comes about because the label on most whole fat unsweetened yogurts shows 11 carbs per cup, but some say that’s not really the ECC (Effective Carb Count) because the active bacteria cultures in yogurt convert the lactose (milk sugar) into lactic acid and therefore should not be taken into account in the nutritional analysis.

Well, much to my pleasure award winning cookbook author Jennifer Eloff posted an article entitled ‘Include Yogurt on Your Low-Carb Diet’ this morning on her excellent Low-Carbing and General Health News blog.  She does a fantastic job of debunking the yogurt myth and giving us the facts from the scientific studies.  I’m not going to requote it all here, so be sure to click on the link and check it out for yourself.  It’s a very informative and worthwhile read!

Dairy is one of those things I love and wanted to somehow make it a part of my low-carb nutritional lifestyle.  Now of course milk can’t be a part of it since it has so much lactose but that’s OK, there are other dairy products which fit in very well.  Jennifer even talks about hard cheese being a healthy product…and I love me some seriously sharp cheddar.  I also occasionally eat some cottage cheese, ricotta cheese, cream cheese and kefir.  Lots of choices out there.  My dairy milk substitutes are almond milk or coconut milk.

Now back to the yogurt story.  Just be sure you eat the whole-fat plain yogurt if you’re low-carbing.  Sounds uninteresting and blah, you say.  Use some Splenda, stevia or one of the other many natural sweetener blends out there today to sweeten it to your taste.  Flavors….you can use one of the myriad of wonderful flavors of sugar-free syrups made by DaVinci or Torani.  Or add some berries, fresh or frozen, another great low-carb value.  Or some flax-meal or slivered almonds.  Or a little no-sugar-added coconut.  Lots of choices out there.

And one of my favorite yogurts is Greek yogurt.  It’s much thicker, richer and creamier….heavenly it is!  Try it sometime and you’ll see what I mean.  And yogurt is a great addition to low-carb protein shakes too.  Well, that’s enough of my raves about the wonders of yogurt.  Let me know what your favorite way to eat yogurt is.  I look forward to hearing from y’all!

There Really is Life Without Donuts!

Ron, aka The Former Donut Junkie

Former Donut Junkie Endorses Krystal 4 Carb Breakfast Scrambler!


I’ve talked about how I go out for breakfast most mornings at The Krystal. A little fast-food chain similar to White Castle. They have a 4-Carb Scrambler that I eat every morning, which is simply 2 scrambled eggs, a slice of cheese and 2 sausage patties. And of course I have a couple of cups of Krystal coffee.

I blogged a review of the Krystal 4-Carb Scrambler recently and just this week Krystal picked up on it and now has it posted on the Krystalist, their company blog. Former Donut Junkie Endorses Krystal’s 4 Carb Breakfast Scrambler.

There Really is Life Without Donuts!

Ron, aka The Former Donut Junkie

Krystal, My Low-Carb Breakfast Friend!


Since I gave up Dunkin’ Donuts better than a year-and-a-half ago, I had to find me another place to hang out for breakfast. I am a breakfast person and I love going out for breakfast. I tried Hardees, but for some strange reason, I’m just not crazy about their Low-Carb bowl. I think it’s the fake tasting bacon bits that I have an aversion for. And their coffee is, well, more accurately described as a ‘coffee-like-substance’. I do like my coffee in the mornings, but I can get coffee better than this at the gas station, and that ain’t sayin’ much.

Enter KRYSTAL! You know, the fast food joint with the little square burgers, little being the keyword. Little on the burger, big on the bread! One little Krystal burger has 17g of carbs! Wow! Well anyhow, I discovered their 4 Carb Scrambler in July 2007 and I’ve been going there at least 3 to 5 days a week ever since. And their coffee is pretty good as well, especially when it’s fresh. It has that unique ‘nutty’ little flavor to it while it’s hot and fresh.  Krystal is one of the best kept secrets for breakfast so far as I’m concerned, especially for low-carbers.

The 4 Carb Scrambler comes in a little bowl, with 2 scrambled eggs, a slice of cheese, then topped with either a couple of sausage patties or a nice little pile of bacon. The 4 Carb Scrambler with coffee is only $3.81 [tax included]. What a deal for a cheap breakfast on the go!

And just look at the nutrition breakdown. What a great way to start the day.

Bacon Scrambler [5.5 oz] — 370 calories, 29g fat, 4g carbs, 1g fiber and 24g protein.
Sausage Scrambler [7.5 oz] — 600 calories, 51g fat, 3g carbs, 2g fiber and 32g protein.

One of these things easily keeps me going strong until after noon. You may not have a Krystal in your area, but if you do, I highly recommend stopping by and giving their 4 Carb Scrambler a whirl. They’re one of the few fast food joints with a low-carb item on their menu.

And, if you don’t like the Scrambler, they’ll cook you a custom breakfast. They will fry or scramble you some eggs, with some bacon or sausage.  Just tell ’em to “Hold the toast!”

Uh, no I don’t work for Krystal, nor am I associated with them in any way, other than to be a fan of their low-carb breakfast scrambler. However, when I find something that helps me to stay on plan, I like to share it with all my low-carb friends.

P.S. — I almost forgot to tell you all how I eat my Scrambler.  I remove the two sausage patties, leaving the cheese covered eggs in the little bowl.  I then sprinkle some black pepper on the cheesy eggs, squirt a little single serving package of yellow mustard on that, then for the real flavor dowse it all with some Tabasco Habanero Sauce.  I then put one sausage patty back on the cheesy eggs and dig in.  When I finish with that I eat the other sausage patty by itself.  Then I normally drink two cups of Krystal coffee.  Breakfast over!!!

There Really is Life Without Donuts!

Ron, aka The Former Donut Junkie

Your Mom Called…She Said to Be Sure to Eat Breakfast!


OK, it wasn’t actually your mom who called and said to be sure to eat breakfast.  It was actually a blog post by Dr. Michael Eades, bestselling author of Protein Power, entitled More on Protein for Breakfast.  He cites a study  in the British Journal of Nutrition which basically concludes that eating a protein rich meal for breakfast reduces hunger the rest of the day.  Wow!  Our moms have been right all along!  And of course those of us who are living the low-carb nutritional lifestyle know that a protein breakfast keeps the hunger pangs at bay all morning.

Of course you already know how much I loved donuts if you’ve read my story or followed my posts here.  I could easily eat as many as half dozen donuts for breakfast and be ready for more by mid-morning.  It didn’t matter if it was donuts, bagels, muffins, oatmeal, pancakes or any other sugary carb-loaded fare, I was always hungry within a couple of hours.  But after eating the low-carb way for a short while I realized that my bacon or sausage with egg breakfast would run me for four to six hours.

But don’t take my word for it.  If you’ve ever even remotely thought about doing low-carb but just can’t make up your mind, allow me to suggest starting off by eating a low-carb breakfast for a couple weeks.  I believe you’ll experience the most satiety of any breakfast you’ve ever tried.  You’ll surprise yourself that you will be able to make it all the way to lunch time without raiding the fridge or vending machine.

And check out Dr. Eades blog post for all the details on this study and for his comments as well.

There Really is Life Without Donuts!

Ron, aka The Former Donut Junkie