What have I been eating in this Paleo/Low Carb World I now live in. . .
Breakfast- 2 eggs scrambled with diced ham
Lunch- extra lean turkey burger patty topped with herb cheddar cheese and mixed baby greens
Dinner- rosemary tri tip roast with cucumbers and mixed baby greens topped with full fat ranch
Snacks- 10 lg. olives, hard boiled eggs
Water- lots and lots. My method is to keep a small glass (think juice glass) on the counter top and chug one at least once an hour. If I sip, I don't get enough in. So I walk over, fill the glass (my holds just about 8 ounces) and down it in a minute or so. The water is kept at room temp in my filter pitchers.
Other beverages- occasionally (no more than one a day) I'll have a tall glass of Crystal Light Pure Lemon (30 calories and 6 carbs in the full packet).
Breakfast- grilled ham steak w/ sauteed mushrooms (1/2 cup before cooking)
Lunch- Lg. salad w/ cucumbers & broccoli topped with grilled chicken, sprinkled with cheddar cheese and topped with Ranch dressing.
Dinner- grilled shrimp & scallop skewers, cooked broccoli topped with herb butter.
Snacks- cheese stick & 5 cherry tomatoes, or 2 celery stalks w/ cream cheese.
Water repeat day 1 protocol
Other beverages- iced coffee
Our new favorite ways to get more veggies in: Cauliflower soup and pizza crust (post coming soon!).
I'm going to reduce my butter use starting tomorrow. . . I've been using it to cook all my eggs and meat in. . . and I'm losing weight, but honestly between that and the cheese my skin is feeling kind of oily vs. just well hydrated. My Atkins get started pack arrived today. . . I'm not a fan of anything artificial so the bars and shakes will probably be slim to none in our house (I did buy a box of chocolates to try and a pack of shakes for my sister who is doing this with me and having a very hard time wanting sweets.) Anyway, the get started pack has a meal plan listed in it. . . the menus give you the option of a real meal -OR- an Atkins replacement product (of course, they want to sell things, right?). Here's a sample day from that plan (this should illustrate that this isn't a bacon/mega high fat diet):
Breakfast- 2 poached eggs, 1/4 cup shredded cheddar cheese, 2 lg. tomato slices, 2 marinated artichoke hearts, 2 Tbsp hollandaise sauce (recipes on Atkins.com).
Snack 5 cherry tomatoes, 2 Tbsp Aioli -OR- Atkins Day Break Chocolate Hazelnut Bar
Lunch- sauteed halibut, 1 Tbsp Herb-Butter Blend, zucchini and jicama salad
snack- 2 stalks celery with 2 Tbsp creamy Italian dressing
Dinner- grilled chicken, 2 Tbsp hollandaise sauce, cup baby spinach (raw), 3 marinated artichoke hearts, 1/4 cup scallions, 2 Tbsp Creamy Italian Dressing.
That looks like a pretty balanced day of lean proteins, healthy fats, and veggies.
Showing posts with label Paleo. Show all posts
Showing posts with label Paleo. Show all posts
Saturday, June 9, 2012
Saturday Scale
Saturday is officially my scale day. . . and once a month it'll also be my measurement day. I've developed a scale addiction. . . climbing on every single day (sometimes twice a day) and then getting discouraged if the numbers haven't decreased.
I know that weight loss over a week is more measurable than watching it daily. So, that's what I'm doing. . . breaking the scale habit.
Today I'm thrilled to say I'm officially down 20.2 lbs since the end of March (I don't remember my actual start date, but I do know that around Marcy 27th is when I had my wake up, you are beyond chubby moment). I'll be buying myself some new shoes soon!
The low carb thing is agreeing with me. . . although berries sound DELICIOUS and I can't wait until they are part of my daily regime (in moderation, of course!).
Today I'm sipping iced coffee. . . I tend to make a pot of coffee in the morning and then only have one cup. So later in the day I'm at the point of dumping out the rest. . . I started freezing coffee cubes. Then I pour my cold coffee over a glass full of coffee ice cubes, add a couple packets of Splenda or vanilla SF syrup, and a tablespoon (or two) of heavy cream. Yum-O! I just had a thought. . . I should start putting the leftover coffee into a carafe in the fridge for the next day. . . that'll reduce the coffee waste around here!
Did I mention that cheese doesn't seem to get along with me? I love it, don't get me wrong. . . cheese is my go to food for a quick protein packed snack, for flavoring just about anything. . . I love the tangy taste that's so versatile. But, since I dropped down to Atkins Induction Phase (instead of just Paleo), I've increased my cheese consumption (Atkins allows up to 4 ounces a day) and my skin is the worse for it. . . Guess I'm back to tiny amounts of cheese here and there. *sigh* I may have to add a serving of nuts or nut butter in to replace it since snacks of olives and hard boiled eggs might get boring. . .
Oh. . . did I mention that my size 10 jeans fit me again?!?!?!? They are a little more snug fitting around the thighs than I'd like, but the waist and booty almost have room to spare. My legs aren't thinning down as much because I'm working out and they are building muscle! Still, I hope they do thin down over the next couple of months. This whole size 10 thing is almost worth the 3 inch bust loss (and resulting lack of fullness). I don't own any size 8's anymore, so once I get too thin for 10's I'll have to hit the resale shops.
Movement on the scale and smaller clothing definitely keeps me motivated and helps keeping me from cheating. . .
That said, I went out with the girls the other night. . . no drinks for me, I chugged water instead! I was good and ordered a mixed green salad and chicken skewers (minus the peanut sauce). But I caved when the dessert menu came around and had a chocolate pot de creme. . .which overall wasn't a bad choice except for the SUGAR. And guess what, almost as soon as I finished it I was SICK. Honestly, a bite or two would have been plenty for me because the sugar was overpowering since I don't consume sweets anymore but it was so good I kept eating. . . I got hot flashes and terrible gastro pain pretty quickly, thankfully it passed over a couple hours and I didn't end up spending the night in the bathroom. I'm not sure if this was a gluten or sugar reaction, but it wasn't my typical gluten reaction, so I'm going with sugar. My body says "NO!".
I know that weight loss over a week is more measurable than watching it daily. So, that's what I'm doing. . . breaking the scale habit.
Today I'm thrilled to say I'm officially down 20.2 lbs since the end of March (I don't remember my actual start date, but I do know that around Marcy 27th is when I had my wake up, you are beyond chubby moment). I'll be buying myself some new shoes soon!
The low carb thing is agreeing with me. . . although berries sound DELICIOUS and I can't wait until they are part of my daily regime (in moderation, of course!).
Today I'm sipping iced coffee. . . I tend to make a pot of coffee in the morning and then only have one cup. So later in the day I'm at the point of dumping out the rest. . . I started freezing coffee cubes. Then I pour my cold coffee over a glass full of coffee ice cubes, add a couple packets of Splenda or vanilla SF syrup, and a tablespoon (or two) of heavy cream. Yum-O! I just had a thought. . . I should start putting the leftover coffee into a carafe in the fridge for the next day. . . that'll reduce the coffee waste around here!
Did I mention that cheese doesn't seem to get along with me? I love it, don't get me wrong. . . cheese is my go to food for a quick protein packed snack, for flavoring just about anything. . . I love the tangy taste that's so versatile. But, since I dropped down to Atkins Induction Phase (instead of just Paleo), I've increased my cheese consumption (Atkins allows up to 4 ounces a day) and my skin is the worse for it. . . Guess I'm back to tiny amounts of cheese here and there. *sigh* I may have to add a serving of nuts or nut butter in to replace it since snacks of olives and hard boiled eggs might get boring. . .
Oh. . . did I mention that my size 10 jeans fit me again?!?!?!? They are a little more snug fitting around the thighs than I'd like, but the waist and booty almost have room to spare. My legs aren't thinning down as much because I'm working out and they are building muscle! Still, I hope they do thin down over the next couple of months. This whole size 10 thing is almost worth the 3 inch bust loss (and resulting lack of fullness). I don't own any size 8's anymore, so once I get too thin for 10's I'll have to hit the resale shops.
Movement on the scale and smaller clothing definitely keeps me motivated and helps keeping me from cheating. . .
That said, I went out with the girls the other night. . . no drinks for me, I chugged water instead! I was good and ordered a mixed green salad and chicken skewers (minus the peanut sauce). But I caved when the dessert menu came around and had a chocolate pot de creme. . .which overall wasn't a bad choice except for the SUGAR. And guess what, almost as soon as I finished it I was SICK. Honestly, a bite or two would have been plenty for me because the sugar was overpowering since I don't consume sweets anymore but it was so good I kept eating. . . I got hot flashes and terrible gastro pain pretty quickly, thankfully it passed over a couple hours and I didn't end up spending the night in the bathroom. I'm not sure if this was a gluten or sugar reaction, but it wasn't my typical gluten reaction, so I'm going with sugar. My body says "NO!".
Monday, April 30, 2012
Lunch
I just fried one small organic zucchini, Applegate Naturals deli chicken, & olive slices in Kerrygold butter. Then I added in two whisked eggs and scrambled everything up. It's delicious!
I need to get more healthy fats into my diet. . . I think I'm relying a bit too much on protein and not getting quite enough good fats. So, I'm going to make a salad dressing with olive oil (I'm going for something creamy/ranch like) and find some one to get 1-2 TBS coconut oil in every day. I added a pat of Kerrygold butter to my steak last night. . . YUM-O. How did I live so long without butter on my steak? (Yes, I am eating TONS of veggies every day and drinking at least 72 ounces of water.)
I'm not a big avocado fan, but I'm also going to try and find ways to sneak it into my diet. . . I know the fat is really good for you! My kids devour it. . .
I've decided that my prize for 20lbs lost will be a new pair of Nike athletic shoes (which every ones I want!). I'm wearing mine out (which is very obvious at the gym every morning) and I know the value of quality shoes. My former spouse works for Nike so it's really hard for me to pay retail as I'm used to the employee store or even *gasp* free samples! This is my new world, so I'll suck it up as my incentive for losing weight and sticking to my 5am workout routine!
Curves- I definitely recommend this work out program to any female who doesn't already work out at least three times a week. The circuit is great. . . you know exactly what to do for how long and by the end, you've covered every major muscle group. I went to a full on fitness center once upon a time. . . I even had several personal training sessions. I hated the mirrors on every wall and all the bodies in almost too good of shape. I felt out of place. At Curves, I don't have these issues and I also don't worry about not knowing what I should be doing. In a couple more months, I may check out the Crossfit here and see if that will fit into my world, but I know I'm not physically or mentally ready to yet.
I need to get more healthy fats into my diet. . . I think I'm relying a bit too much on protein and not getting quite enough good fats. So, I'm going to make a salad dressing with olive oil (I'm going for something creamy/ranch like) and find some one to get 1-2 TBS coconut oil in every day. I added a pat of Kerrygold butter to my steak last night. . . YUM-O. How did I live so long without butter on my steak? (Yes, I am eating TONS of veggies every day and drinking at least 72 ounces of water.)
I'm not a big avocado fan, but I'm also going to try and find ways to sneak it into my diet. . . I know the fat is really good for you! My kids devour it. . .
I've decided that my prize for 20lbs lost will be a new pair of Nike athletic shoes (which every ones I want!). I'm wearing mine out (which is very obvious at the gym every morning) and I know the value of quality shoes. My former spouse works for Nike so it's really hard for me to pay retail as I'm used to the employee store or even *gasp* free samples! This is my new world, so I'll suck it up as my incentive for losing weight and sticking to my 5am workout routine!
Curves- I definitely recommend this work out program to any female who doesn't already work out at least three times a week. The circuit is great. . . you know exactly what to do for how long and by the end, you've covered every major muscle group. I went to a full on fitness center once upon a time. . . I even had several personal training sessions. I hated the mirrors on every wall and all the bodies in almost too good of shape. I felt out of place. At Curves, I don't have these issues and I also don't worry about not knowing what I should be doing. In a couple more months, I may check out the Crossfit here and see if that will fit into my world, but I know I'm not physically or mentally ready to yet.
Monday, April 9, 2012
Easter and Weight. . .
I cheated over Easter weekend. (Who didn't, right?). That said, my weight stayed steady so I'm not beating myself up (besides, what would be the point?).
I had a sugar shop mocha, but had no problem avoiding them today. I guess the habit really is broken. I had two small pieces of candy from inside the kids plastic eggs and a serving of cooked chocolate pudding with whip cream (I know).
And I was SICK. My body made a quick adjustment to this almost no grains/low carb world and those sugar filled treats made me feel horrid. I won't be doing that again!
I didn't eat enough veggies or drink enough water today. . . funny since I was so incredibly thirsty over the weekend (probably because of my cheat foods).
Sunday night, I took the kids to the play and pizza place where they have gluten free pizza. The girls loved their special treat, I was nauseated with one slice (and the slices are probably 1/3 of a normal pizza slice!). I consider this a major improvement! I don't want to eat garbage food and I like that my body is telling me not to.
I definitely have more energy, but am getting a mid afternoon slump following any sugar. Tomorrow I am going to try my morning coffee with pure cream and stevia (I'm still using some coffee mate). I'm hoping that removing the last vestige of sugar and crap will perk me up. I am getting up at 5am and going to Curves for a work out every weekday morning (and some Saturdays, although not at 5am). I'm also wearing a pedometer and moving as much as possible throughout the day. I need to start making sure I'm in bed by 9 (that's hard!).
I feel like my cortisol levels are already falling and I know this will help with the weight and with the infertility.
On another note, after a rest cycle (month off), I started back on the fertility drugs today. UGH. This could make the cravings more difficult to deal with.
I had a sugar shop mocha, but had no problem avoiding them today. I guess the habit really is broken. I had two small pieces of candy from inside the kids plastic eggs and a serving of cooked chocolate pudding with whip cream (I know).
And I was SICK. My body made a quick adjustment to this almost no grains/low carb world and those sugar filled treats made me feel horrid. I won't be doing that again!
I didn't eat enough veggies or drink enough water today. . . funny since I was so incredibly thirsty over the weekend (probably because of my cheat foods).
Sunday night, I took the kids to the play and pizza place where they have gluten free pizza. The girls loved their special treat, I was nauseated with one slice (and the slices are probably 1/3 of a normal pizza slice!). I consider this a major improvement! I don't want to eat garbage food and I like that my body is telling me not to.
I definitely have more energy, but am getting a mid afternoon slump following any sugar. Tomorrow I am going to try my morning coffee with pure cream and stevia (I'm still using some coffee mate). I'm hoping that removing the last vestige of sugar and crap will perk me up. I am getting up at 5am and going to Curves for a work out every weekday morning (and some Saturdays, although not at 5am). I'm also wearing a pedometer and moving as much as possible throughout the day. I need to start making sure I'm in bed by 9 (that's hard!).
I feel like my cortisol levels are already falling and I know this will help with the weight and with the infertility.
On another note, after a rest cycle (month off), I started back on the fertility drugs today. UGH. This could make the cravings more difficult to deal with.
Friday, April 6, 2012
Slow and Steady. . .
My first 10 days have not seen as rapid of weight loss as my original success (2 years ago now!!!). But this is to be expected. I'm doing a few things different and have still lost 4.4lbs in 10days!
I am not recording my daily intake (in the past, I journaled every thing I consumed along with the calories and fat). I know what foods I need to be eating and what combinations keep me around my target calorie range. I have had carbs a couple times. . . 1 slice of GF pizza for lunch last week (it was Spring Break!). . . a GF bun on my burger and a portion of hasbrowns the other night with my eggs. Carbs are like glue on my body. Knowing this, I shouldn't have difficulty avoiding them.
Our family is moving toward Paleo eating. I'm not sure I will ever be 100% Paleo, as I find it hard to imagine giving up my GF Oats and Buckwheat or to completely remove dairy from our diets. Legumes? No problem. Pasta? No Problem. Bread? No Problem.
My biggest concern with moving Paleo is how to get full bellies and not out spend our budget. Our grocery budget is already generous at $1400/mo (for 8 of us + daycare which won't be Paleo due to USDA guidelines). I cannot afford to increase my grocery budget, so I have to figure out ways to reduce our carb fillers without breaking the bank (since much of our carbs are high cost gluten free items, this shouldn't be terribly difficult).
My biggest dietary change currently is the removal of refined sugar (for the last couple of years I haven't been a typical American sugar consumer, but I still had my addiction!). I gave up my sugar filled (and delicious) mocha's. It has been almost two weeks without my coffee shop fix. I'm not craving it any longer. . . so I'd guess I'm moving along fairly well on the detox. Sugar doesn't fit into the Paleo lifestyle so this is another positive move toward dino-eating for us.
Today I haven't done very well on eating like I should. . . so I won't share what I have (or haven't eaten). Here's yesterday's menu:
5:30am- Chocolate European Style Yogurt (8g protein, 16g carbs- pre gym carb fix).
7:30am- 1/2 cup (uncooked) gf oats, 1/2 cup frozen mixed berries, 1 Tbs real maple, 12-16 almonds crushed.
10:00am- Apple slices + 1 Tbs almond butter (if needed, I'm finding that a mid morning snack isn't necessary many days).
12:30pm- Lg garden salad w/ 1 Tbs ranch, 5 ounces chicken sauteed with 1/2 cup mushrooms
3:00pm- Cheesestick (if I feel like protein is needed) + cucumber slices
6:00pm- Grilled hamburger patty + garlic cheese + cauliflower + salad
9:00pm- Small snack if needed (olives, nuts, veggies, etc. . .) What I really want here is a bowl of cereal!).
My goal is to get at least 50% of my diet from vegetables and fruits, with 70% being optimum. I will probably have to incorporate a serving or two of fresh veggie and fruit juice each day in order to meet this goal.
On days that I skip meals. . . I feel it! Today is a feeling crummy day because I haven't fed myself properly.
Did I mention that I'm working out again? I rejoined Curves and am going five mornings a week. I'm also wearing a pedometer and clocking 14,000-16,000 steps per day. Yay!
I am not recording my daily intake (in the past, I journaled every thing I consumed along with the calories and fat). I know what foods I need to be eating and what combinations keep me around my target calorie range. I have had carbs a couple times. . . 1 slice of GF pizza for lunch last week (it was Spring Break!). . . a GF bun on my burger and a portion of hasbrowns the other night with my eggs. Carbs are like glue on my body. Knowing this, I shouldn't have difficulty avoiding them.
Our family is moving toward Paleo eating. I'm not sure I will ever be 100% Paleo, as I find it hard to imagine giving up my GF Oats and Buckwheat or to completely remove dairy from our diets. Legumes? No problem. Pasta? No Problem. Bread? No Problem.
My biggest concern with moving Paleo is how to get full bellies and not out spend our budget. Our grocery budget is already generous at $1400/mo (for 8 of us + daycare which won't be Paleo due to USDA guidelines). I cannot afford to increase my grocery budget, so I have to figure out ways to reduce our carb fillers without breaking the bank (since much of our carbs are high cost gluten free items, this shouldn't be terribly difficult).
My biggest dietary change currently is the removal of refined sugar (for the last couple of years I haven't been a typical American sugar consumer, but I still had my addiction!). I gave up my sugar filled (and delicious) mocha's. It has been almost two weeks without my coffee shop fix. I'm not craving it any longer. . . so I'd guess I'm moving along fairly well on the detox. Sugar doesn't fit into the Paleo lifestyle so this is another positive move toward dino-eating for us.
Today I haven't done very well on eating like I should. . . so I won't share what I have (or haven't eaten). Here's yesterday's menu:
5:30am- Chocolate European Style Yogurt (8g protein, 16g carbs- pre gym carb fix).
7:30am- 1/2 cup (uncooked) gf oats, 1/2 cup frozen mixed berries, 1 Tbs real maple, 12-16 almonds crushed.
10:00am- Apple slices + 1 Tbs almond butter (if needed, I'm finding that a mid morning snack isn't necessary many days).
12:30pm- Lg garden salad w/ 1 Tbs ranch, 5 ounces chicken sauteed with 1/2 cup mushrooms
3:00pm- Cheesestick (if I feel like protein is needed) + cucumber slices
6:00pm- Grilled hamburger patty + garlic cheese + cauliflower + salad
9:00pm- Small snack if needed (olives, nuts, veggies, etc. . .) What I really want here is a bowl of cereal!).
My goal is to get at least 50% of my diet from vegetables and fruits, with 70% being optimum. I will probably have to incorporate a serving or two of fresh veggie and fruit juice each day in order to meet this goal.
On days that I skip meals. . . I feel it! Today is a feeling crummy day because I haven't fed myself properly.
Did I mention that I'm working out again? I rejoined Curves and am going five mornings a week. I'm also wearing a pedometer and clocking 14,000-16,000 steps per day. Yay!
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