Daily Menus

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. 

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.

My Nourishing Breakfast

I'm finding that a good protein packed breakfast is better at carrying me through the day sans hunger and cravings.

My breakfasts of choice has been:

1 whole wheat english muffin + 2 tsp REAL pasture butter
1 egg from uncaged hens

or

1/2 cup oats
7 chopped almonds
local, raw, honey
2-3 TBS heavy cream

I'm convinced that the use of real, healthy fats (butter, whole milk, coconut oil, grassfed meat, free range eggs) is going a long way toward staving off my former cravings.

I still have to check in with my hunger frequently... asking myself, am I really hungry or is this emotional hunger?  Usually I can decide pretty quickly by paying attention to my body (belly growling? shaky?) and thinking about what's going on right now that might prompt me to want to eat (bored? sleepy? stressed?). 

Another thing I've found helpful is dish size... I use saucer size plates instead of the big dinner plates and the smaller cereal bowls (kids bowls, actually).  This way, my dishes are helping to control my portions.

I'm changing my whole relationship with food and eating.  I'm learning why I eat the way I do and how to make the change to a healthier eating lifestyle.

I am still enjoying one cup of my sweet flavored coffee each morning... I know those 160 calories/6grams of fat will serve me better in a more nourishing food but I haven't been able to let go, yet.  Starting tomorrow, I'm going down to half the sweet cream and I'll keep reducing it til I'm only enjoying coffee on rare occasions.

3 weeks, 4 days In: 14.7lbs Down!

As of this morning, I've lost 14.7lbs.

Yay!

I'm still writing down every single calorie and fat gram that enters my body.  It keeps me accountable.

I'm still enjoying healthy fats (real butter, coconut oil, EVOO) to help curb the cravings.

I don't miss the sweets or the soda.

I should mention that this is officially the longest I've ever managed to stay on a weight loss mission... must have something to do with the baby steps I've taken over the last couple of years toward a healthier eating lifestyle.  

How I Am Avoiding Over Indulgence

12 days in.  Wow... the changes already!  (BTW, I haven't weighed again because I don't want to see myself still stuck... so I'll be waiting until Thursday AM, but I feel and see a difference!)

I'm not really craving sweets.  This is an extraordinarily weird experience for me!  I did enjoy a mug of homemade cocoa and a slice of buttered toast yesterday (comfort food!).  Othewise, I've had only a couple treats in nearly two weeks.  Since I used to eat treats daily (because my body/brain CRAVED chocolate), this is amazing!

How I'm avoiding over-indulgence:

I'm eating every 2-3 hours (6am, 9am, 11-12, 3pm, 5-6pm, maybe a light snack in the PM).  This way, my body is nourished so I'm not feeling deprived, although I am feeling hunger. 

I'm adding REAL fat to my meals... too little fat is not a good thing.  I enjoy a bit of cheese, real butter, whole milk, coconut or olive oil.  (I've been enjoying veggies with olive oil and salads with cheese.)

I'm limiting sugar.  We only use SuCaNat (pure evaporated cane w/ minerals intact), Stevia, Raw Local Honey, and Organic Maple Syrup.  That said, I have purchased a couple of "diet" frozen treats... I'm really not sure why.  I can scoop up some nourishing ice cream or real whipping cream and berries just as easily.  

My breakfast consists of whole grains (oats and whole sprouted grain breads), fruit, & protein (almonds, eggs).

For a morning snack, I enjoy fruit.  It's plenty sweet. In the afternoon, I try to switch off fruit to veggies.  I'm eating a lot of veggies and a couple fruits a day.

When hunger strikes, I opt for protein if possible (by adding some almond or peanut butter to my fruit, having a few nuts, a chunk of cheese, real hot cocoa).

I'm altering my thinking.  I realize that 80-90% of what goes into my body is responsible for fat loss (or retention).  That's no small thing.

Did I mention, I don't even miss soda anymore?  Really, I don't.  I am working on some kefir blueberry soda... it'll take a few days, but should be promising!

*Water kefir grains (avaliable at Cultures for Health), turn sugar water into a fermented, healthy, good bacteria filled beverage.   Think yogurt goodness in a soda like beverage. 

Frozen Food Ridiculousness...

I really don't know what I was thinking (in regards to freezer meals) except that I wanted results and I want them NOW (remember, I'm a lack of patience/instant gratification girl).

In case I haven't mentioned before, I follow Nourishing Traditions.  I truly believe that not all fats are equal and that fat is essential to healthy (and lean) bodies.

But I'm also in a hurry to be thinner and therefore healthier.

Am I doing more harm than good by cheating myself in regards to my nutrition in order to lose the excess pounds?

Because once those pounds are gone, I'll be a lot healthier.  (PCOS symptoms will decrease, Insulin Resistance should stabilize, Thyroid function will improve.)

So, being the mostly smart girl I am, I'm going off the freezer meals (even the healthier options still aren't all that great, especially when compared to my cooking).

I'm going to start preparing and freezing my own pre-portioned meals to make my crazy days a bit easier.  I'll be including things like:

*Wild Seafood (I just bought these BEAUTIFUL jumbo wild shrimp... yum!)
*White meat free range chicken
*Grass fed beef
*Whole (soaked) wheat pasta
*Soaked brown rice
*Soaked Quinoa
*Almonds (I love almonds)
*Soaked Oats
*Plenty of fresh and lightly cooked fruits and veggies
*Raw, whole milk
*Real pastured butter, EVOO, and unrefined coconut oil
*Dairy Kefir
*Raw cheese
*Sweetners (in moderation) are limited to sucanat, honey, stevia

A sample freezer meal might be:

1 cup brown rice (218 cals/ 1.5 grams fat) w/ 6 medium shrimp (20 cals) and a sauce made from 1 tsp real butter (35 cals/4 grams fat), 2 Tbs raw cheese (or kefir cream cheese, 90 cals/5 grams fat ), herbs, and mushrooms.  Then I will add sauteed (with 1 tsp olive oil) zucchini, spinach, and asparagus at meal time.


Sweetness Update:  My sweet cravings have DRASTICALLY reduced.  I have enjoyed a couple of frozen treats, but otherwise fruit is doing it!  I enjoyed a cold, crisp, organic fuji apple this morning and it was delicious!  This is amazing because I've spent the last several months craving chocolate like crazy.

Today I enjoyed a cup of Nourishing hot cocoa for snack.  (This is my recipe, but I'm sure there are millions that look just like it... there's not a lot to put in cocoa).

1 cup Raw, Whole Milk (150cals, 8grams fat)
1TBS sucanat (45 cals)
1TBS dark chocolate powder (10cals, .5 grams fat)
1/2 tsp vanilla extract
dash of cinnamon if desired

Combine in a saucepan over medium heat.  Stir with whisk until desired temperature is achieved, pour into a mug and enjoy!

*I'm suspecting a thyroid issue... I've wondered for a while but frankly, I don't want to toss money at the lab for a test that may be unreliable.  So, I'm going to start NatureThroid and see if that helps alleviate my symptoms (of which there are many, like sleepiness!).

**I'm going to have to start enjoying a TBS of local, raw honey everyday because its seasonal allergy time again.  Yes, I'll journal it and include in my daily totals even though its medicine!