Tag Archives: recipes

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.

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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.

February 5-10, 2014

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Admittedly this first week has been about finding my way. I have been experimenting with recipes and trying to get nutritional facts down to follow what I want to make of this “weight loss process” that will eventually become my life change.

The 3rd through 8th day, I pretty much ate the same things, so I could experiment with different combinations of nutritional elements that I want and know would help me lose weight (based on the 18 million diets I have done in the past). I don’t really want to go into details about those meals, because they pretty much look like the same three meals on day one and two (other than I no longer have been eating beef – it does weird things to me). I replaced beef with fish, shrimp, crab, tuna. For the most part, I ate them pretty straight out, if I couldn’t figure out what to do with them that would fit into my “plan.” I decreased my fruit intake to 3 fruits per day and decided to add additional fruits besides Apples or Oranges (I specifically chose them for day one and two because of the fiber). And I added in fiber through Melba rounds, Melba Toast, and Wasa Crispbread

So, these days looked like this:
Breakfast: Warm Water with Lemon Juice, one egg, and a Wasa Crispbread
Mid-morning: Apple
Lunch: Large salad with 3.5 oz protein and lite dressing, a cracker
Mid-afternoon: a cup of mixed berries with a tsp of Splenda
Dinner: 3.5oz Protein and 1 cup of Veggies

After a few days of this (and me covering everything with mustard), I decided I needed to get some recipes together AND maybe blog about this journey so I can keep up with my recipes. I have been using the Menu Planner within the free version of Cozi to keep up with my recipes – or to put ones in that I want to convert. I am working on that and will post them here beginning tonight. I will also begin to try to map out my plan in a better, more organized way. Just know that for the most part, I am following the above plan, other than if I post a dessert, it means I am not having the afternoon fruit (because the fruit will be in the dessert) and I may be eliminating a bread/cracker serving and decreasing my protein somewhere else (since most desserts will probably have eggs or protein powder). I will try to post nutritional information as I go.

By the way, Monday, February 10, 2014, I was down by 9 pounds. 🙂