Tag Archives: Diet

Keto: Day 1

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Well, I have survived today.  I am nearing the end of day one of eating Keto.  I feel pretty good and am surprised at how hard it is to get in the fat you should get in.  I am also surprised at how hard it is for me to drink water (or anything for that matter!).  I actually can’t believe that I made it through our Sunday Family Dinner and ate Keto the whole time.  I didn’t cheat at all.  Yay, me!

My menu today consisted of the following:

Breakfast:

I slept a little later than an average day but I am not usually a breakfast eater, anyway.  I had two cups of coffee with Stevia and heavy whipping cream.  I would like to tell you I measured the cream, but I didn’t.  I like my coffee to look more like hot chocolate, so there’s that.

Lunch:

I had some tuna fish packed in water, drained it and added two tablespoons of Dukes Mayonnaise and a little pickle relish (about 1/2 tsp).  I ate a few celery sticks with some ranch dressing, too.

Dinner:

YUM!  I made Keto Asian Stir Fry from the DietDoctor.com.  You can get the recipe here.  I followed it as close as I could, making enough for left-overs so I would have some to take to work, and so, hopefully, I won’t have to cook for a day or so.

I can tell you that in making this recipe, I used a cast iron dutch oven instead of a frying pan.  It housed the mounds of cabbage much easier than it spilling over the sides of a frying pan.  I still made a mess, mind you, but not quite the mess that I would have made!  I had trouble finding Wasabi in my area, too.  I did get some but I don’t think it was what I should have used, so I may have blown it since I did notice there was some sugar in the mix.  I sure hope not because the wasabi mayonnaise takes this recipe over the top.  I bet it will taste even better tomorrow!

Snacks:

Chocolate Peanut Butter Fat Bombs.   You can click on the name for the recipe.  They are pretty awesome and I had four today, but for me and the tray that I use, the recipe makes 18.   I love these!  They help with that craving for something sweet.

Water.  Water.  Water.   I sure hope I got enough in today.

Calories today:  1605   Carbs:  18g      Fat: 131g     Protein: 82g

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Personal stuff:

Ugh, I measured my waist today.  That made me want to cry!!!  It is hard for me to believe I am the size I am now.  It is harder for me to think that, at my heaviest, I weighed 40 more pounds than I do now.  I just don’t even know how this happened.  I am not lazy, by any means.  Never have been.  It seems like yesterday I was young and raising children.  I have to admit that eating the way I did today has left me feeling huge.  I hope I didn’t make mistakes.  I don’t know what they would have been, but I am learning.

This weekend, I was able to have my grandson (age 6) with me all weekend.  He is so much fun, loaded with personality.  We went for a bike ride.  He wants desperately to learn to ride his bike without training wheels.  Unfortunately, his bike is a little small for him, so he has trouble balancing more than usual.  I guess I know what we need to make sure he gets for Christmas.  🙂

Christmas!  Is it time to be thinking about the holidays, already?  As a middle school principal, life seems to speed by.  I can’t believe I have blinked and it is almost November.  October is always a hard month for educators.  It seems long and there is nothing but, what seems like, a month of full moons and a holiday full of sugar that now gets celebrated in multiple ways throughout the month.

November brings a sigh of relief for most educators as we look forward to the breaks that come with the holidays that stack up, one behind the other, over the next several weeks.  It is not that we don’t love our kiddos and our jobs, but just like the students, we need a brain break and a moment for ourselves, beyond a weekend, to restore our joy, enthusiasm, and that momentum that will catapult us through the dreary winter months.

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Keto, Anyone?

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Still. Struggling. Here.

I lost about 20 pounds for my daughters wedding last year.  Although I haven’t gained it all back, I have gained most of it and, well, it isn’t pretty.

I have seriously decided that I can lose the same 5-10 pounds every week or so, but just put them back on with one or two meals on the weekend.  Family meals on Sunday are a killer for me, as my will power, after cooking all afternoon, is usually shot.  At 51 years old, I am not the athlete I once was.  I need to move more, get out more, and just do a whole lot more than I do.  Having recently broken my foot, I have also found that I don’t heal like I used to AND the stress of being on my feet for a few hours, makes the, once broken, foot swell and hurt.  How about you?  Any of you out there doing any better than I am?

I am hearing the buzz of Ketogenic (Keto) diets or low carb diets and am truly intrigued.  I have been studying it for quite some time now and have actually played around with a few recipes.  I love several FaceBook pages and websites that spell things out simply.  Basically, you need to eat a high fat, medium protein, and low carb diet.  When they say low carb, they mean LOW CARB:  20 grams of carbs per day or less.  High fat means HIGH FAT:  75% of your macros should be from FAT.  Can you say, “HELLO BACON!”?

I am truly a bit skeptical, but there seems to be a lot of success stories out there.   Me, being a bit leary of anything you read on FaceBook, and having noticed that many of those successful story writers don’t ever seem to answer a comment/question:  I tell myself that someone has stolen photos from some other diet page and posted them with a sappy story of how someone has lost a hundred plus pounds while eating fat, fat, fat.  In reality, again I tell myself, that it’s just fake; that this is the food industry getting Americans to eat unhealthy in an effort to control population (my brain goes to very dark place when it comes to dieting).

Keto believers don’t call it dieting.  They are religious about saying it is a way of life (WOL) or way of eating (WOE).  In fact, they have all kinds of acronyms that you have to be versed in to follow most of their posts on FaceBook.  They are a pretty friendly group, welcoming folks in, showing you all the places you can go to get help with understanding the lingo, recipes, and more.  If it weren’t for them and their encouraging spirit, I probably wouldn’t be doing what I am about to do….right out here…..in front of everyone in this cyber universe.

Keto gets a bad rap from a lot of people.  There are memes out there about eating an apple and gaining 3 pounds because of the carbs in an apple (I tell you, I have been reading and playing around with this for months).  Obviously, thinking about giving up carbs, a staple of the American diet, is, for lack of a better word, horrifying.  But Keto-goers brag on all the bacon and butter they get to eat.  They have come up with versions of “bread” that uses Almond Flour, Coconut Flour, or other ingredients to concoct something bread like.  They cook something called Crack Slaw (Amazing, by the way!), Fat Head Pizza, and drink coffee with real cream or something called Bullet Proof Coffee that has butter and coconut oil in it, blended and frothy (YUM!).  They claim that once your body is in ketosis and you are “fat adapted,” your appetite is suppressed and you can begin intermittent fasting with somewhat ease.  Some people don’t do the fasting, but it apparently helps the weight to fall off.

Reading all of this over the past few months, and trying some of the recipes to make sure I like them (like someone wouldn’t love butter, bacon, sausage, eggs, real mayo, cream, etc!!!), I have thought that this might be something I could try.  I think I have tried everything else out there.  I know that there is something called Keto Flu that I am going to have to just push through, but bullion cubes and pickle juice are said to be just the thing to help with that (apparently you become salt deficient, and these things help with that).

I can tell you that I need to lose 65 pounds to be at my dream weight (yep, I put it right out there for everyone to read – no shame).  In reality, there is tons of shame and I would probably be happy with about 50 pounds, simply because I don’t need to have that same body from high school or college.  I have been through a lot, my body has battle scars and memory maps (my new term) that tell where I have been and what it took to get through some of those places.  For me, I would like to look and feel better.  I would like to be able to be more active with my kids and grandchildren.  I would like to lose some of the inflammation and bloating that seems to be so natural for me these day.

So, here is what I am going to do:  For 30 days (Oct 22 to Nov 21), I am going to give it my best shot.  I will share recipes, ups, downs, feelings, struggles, you name it:  the good, the bad, the ugly.  I will try to be faithful in writing every day….about something related to this WOL.  I will share the loss or gain in weight.  I will commit to getting my water in daily (I hear that’s a thing and I suck at it).  AND…after I am sure I am over the Keto Flu, I will add in some walking on a regular basis (mainly because of this app that pays me 0.95 per 11,000 outdoor steps that I take).  I will share favored apps and tools.  I will share anything I think is helpful for anyone wanting to try this WOE.

Wish me luck.

Shrimp with Roasted Peppers, Onions and Tomato (or Salad)

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Thought I better add a dinner option (or two) for those of you wanting to know something simple and low calorie for dinner.  Here is a simple shrimp fried in Pam with a roasted pepper, onion and tomato side.

I think the shrimp preparation is self-explanatory (if not, ask and I will try to explain).  Note:  I am not a cooking guru and one time I may overcook the shrimp – next time it might be perfect.  I guarantee you I won’t undercook them, though.  

For the vegetables, I simply cut them to the desired size, placed them into a pan (or on a baking sheet), sprinkled them with salt and pepper and a little dribble of canola oil.  I realize that heating the oil for a diet may not be a good thing but there was so very little, I hope I won’t notice it on the scales when weigh.  

If you aren’t a peppers and onions fan, but prefer a salad alternative, here is a tasty look at a salad:

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I would not opt to put the cheese on it (for my diet), but if you are a male and need the extra calories and protein, I would add it along with a chopped hard boiled egg.  Men tend to need more protein that women, so that is why you see it here.  I added a bit of Paul Newman’s Lite Sesame Ginger Dressing and YUM.

A dressing alternative:

Take that boiled egg you were going to chop up and get the yolk out of it.  Chop the white and put it on your salad.

Take the yolk + 2 tsp Apple Cider Vinegar + 2 tsp of Canola Oil – whisk together and put on salad.  Amazing how it coats everything!

February 11, 2014 – Apple Spice Cake

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So, today is Tuesday, February 11, 2014.  We are having bad weather, thanks to Winter Storm Pax.  Since I got out of school early, today, I decided to work on an Apple Spice Cake that would meet all of my criteria.  I had a couple of other recipes to work with, so here is my “tweaked” recipe.  I would credit the other recipes, but they were hand-written and I have no idea where they came from.

Apple Spice Cake:

Ingredients

1 c. Vanilla Protein Powder

1/4 c. non-fat dry Milk

3 level tsp. a diet sweetener

1 c. unprocessed bran (I bought this from Swanson)

1 tsp. baking soda

1 tsp. baking powder

1 tsp. lemon peel

1 pkg. Alpine Diet Apple Cider Drink Mix packet

1 tsp cinnamon (or more if you like cinnamon as much as I do)

1/2 tsp nutmeg

8 eggs

1 TBSP Vanilla Extract

1 TBSP Butter Flavored Extract

2 Cups unsweetened Applesauce

Preparation

Beat eggs and flavorings until light and fluffy. Add combined dry ingredients to egg mixture and fold in applesauce. Mix well. Pour into 9×13 pan or Bundt Pan sprayed with Pam. Bake at 350 for 35 minutes. Cool and cut cake into 8 pieces.

Note:  If using a Bundt Pan, it takes about an hour to cook.   Also, use care when folding in applesauce.   I noticed this is a very very moist cake.  I like it better when chilled in the refrigerator.  I would suggest storing it in there, too – with all of the eggs and applesauce.

Yield:  8 Servings. Each serving equals 1/3 protein and 1/4 fruit portions and daily protein powder.