I haven't been using the bike or doing yoga for more than a week - and I'm going to have to get back to it... I haven't gained any weight, either - but I haven't lost any more. And even with cheating (Mark and Esme talked me into onion rings the other night) I've sort of stalled out at just ten pounds lost. With the poison ivy - I really just wanted it to be over. And it almost is. So, I'm going to start back on the path to lose the other five pounds. Mark says he'll chase down and destroy all poison ivy in the yard for me ;)
But I'm not sure if I want to continue with the near ketogenic diet in earnest - or just up the exercise. I was already eating 45-50% fat before pushing the carbs down - that was my natural state, even with eating sugar and bread. Maybe I can take these lessons learned - nuts and butter and avocadoes and such and apply them to a continued low calorie diet with heavily reduced sugar but not avoiding everything that contains starch.
I think if I up the exercise I'm going to need that.
Because its getting cold... and life just isn't slowing down. We're going to be even busier these next few weeks. Halloween, birthday party out at the museum... I can try it for a bit and see if I start to gain weight back or lose any. At this point, I've already gotten more than halfway there and I have to learn the right way to keep it going.
Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts
Tuesday, October 24, 2017
Saturday, October 14, 2017
the bits and the snags
Oh, this poison ivy is making me irritable... today seemed to take forever to get over at work. It's getting better for the most part, but new spots keep showing up at the same time. GROWL! I felt so bad I went and ate some sugar last night... and had to tell myself that it will be okay, I won't gain all ten pounds back in one night just because I did that. Just get back on the program. I'm trying not to be obsessive.. to roll with the punches.. but the poison ivy is a pretty big punch to go along with a full week of closing shifts.
I have a day off tomorrow, and we're going to an exotic animal fair for a bit. We will NOT, not I tell you - come back with an Arctic Pocket Giraffe or a sugarglider or a pony.
Esme went to the birthday party today and they all had fun. It sounds like she had a really good time with her friend.
She also told me about what she wanted for a Halloween costume, but that I could help her make it after my poison ivy went away - so I wouldn't have to deal with two things at once. Sweet, actually.
I will be much happier when it is gone... but at the rate its going it is going to be a while....
I have a day off tomorrow, and we're going to an exotic animal fair for a bit. We will NOT, not I tell you - come back with an Arctic Pocket Giraffe or a sugarglider or a pony.
Esme went to the birthday party today and they all had fun. It sounds like she had a really good time with her friend.
She also told me about what she wanted for a Halloween costume, but that I could help her make it after my poison ivy went away - so I wouldn't have to deal with two things at once. Sweet, actually.
I will be much happier when it is gone... but at the rate its going it is going to be a while....
Friday, October 06, 2017
little bit
We are planning to take a trip to the park tomorrow, and have to buy a birthday present so it probably means our pup cannot come with :( After our friends get back from their wedding attendance, we will have a sleepover :) I found a wonderful rug for Esme's room - it is a little bigger than the one she had under her desk (one I knit), and I think it is gorgeous. I saw it a week and a half ago but I didn't think it was for sale then.
I'm looking into the bruising factor, which seems to be a common complaint on those who have dropped grains and limited carbs and sugars. But I can't see where I'm not getting the right minerals and vitamins. The only thing that seems to be a good explanation is that fish products thin your blood a little which makes you more perceptible to bruising. That site reccommended to stick to chicken and beef for about a week to see if that helped. B12 deficiency can sometimes be a factor - but mackerel and salmon both have very high amounts! I've looked at my daily/nightly vitamin and it has Vitamin C and B12 in it.
On the good notes. I feel pretty good - not the super excellent bouncey I felt that first week, but still pretty good levels and only tired when rightly so... I think with losing this weight that I look a little younger. I also like the way I feel when I move much more than I had in the past... the feel of my better toned muscles and flatter stomach is nice! So, I will continue working on this diet and experimenting at the edges. Both of the programs gave ways to experiment, merge up and down with carb levels, test out foods to see how well they work in the diet etc... It's not meant to be a three weeks and done thing, but a way of life and a way of learning what your body wants and needs.
So, off to the park tomorrow! Hope the weather is nice :) Maybe we'll bring the Frisbee if I can find it.
I'm looking into the bruising factor, which seems to be a common complaint on those who have dropped grains and limited carbs and sugars. But I can't see where I'm not getting the right minerals and vitamins. The only thing that seems to be a good explanation is that fish products thin your blood a little which makes you more perceptible to bruising. That site reccommended to stick to chicken and beef for about a week to see if that helped. B12 deficiency can sometimes be a factor - but mackerel and salmon both have very high amounts! I've looked at my daily/nightly vitamin and it has Vitamin C and B12 in it.
On the good notes. I feel pretty good - not the super excellent bouncey I felt that first week, but still pretty good levels and only tired when rightly so... I think with losing this weight that I look a little younger. I also like the way I feel when I move much more than I had in the past... the feel of my better toned muscles and flatter stomach is nice! So, I will continue working on this diet and experimenting at the edges. Both of the programs gave ways to experiment, merge up and down with carb levels, test out foods to see how well they work in the diet etc... It's not meant to be a three weeks and done thing, but a way of life and a way of learning what your body wants and needs.
So, off to the park tomorrow! Hope the weather is nice :) Maybe we'll bring the Frisbee if I can find it.
Thursday, October 05, 2017
bit and a painting
I saw a beautiful painting that I liked, but couldn't come close to buying - so I thought I'd try that same flavor and paint one myself as a relaxation exercise yesterday. It turned out not bad - there is something I really like about the eyes. Mark says my fox is happier than the one in the painting I was looking at.. which is nice to hear. It is very expressionistic - the bright colors were in the other painting too, in dabs and dashes, but somehow they are even brighter in mine.
We went out and played ball yesterday, but I opted just for a walk up the road today. I like what 'The Primal Blueprint' says about spontaneous exercise and play - and just getting up and moving when you're feeling bored etc. I do have a nasty bruise on my leg from catching it on a car door last week - and I thought I'd just take it easy tonight and rest up, read and pack my lunch for tomorrow. I also upped myself to two tortillas with my meal tonight (spaced about an hour and a half apart) because I was hungrier and still only at 68 carbs for the whole day. Primal Blueprint allows 50-100 grams of carbs for the near ketogenic zone although they ask not to do it with any grains.....(he recc to have a sweet potato or 'ancient grain' like quinoa or wild rice) but also to find your own zone and experiment to see where you feel your best.
I put sunbutter in one of the tortillas and peanut butter and cream cheese and roast beef in the other one. Esme and I had the rest of the catfish fillets with mozzarella cheese and oregano and garlic on them. She was salivating over the plate of fish as I divided it up. That is a win recipe.
Wednesday, October 04, 2017
bit o bit of catfish
Painted last night, but didn't take a picture of it yet. I walked my Sweetie dog after dinner and she wasn't sure about it but she did really well. Esme and I made catfish fillets tonight with paprika and olive oil - she didn't want any other spices in hers until it was finished, then she said it was bland and needed more. I'll put some mozzarella cheese on hers and garlic and oregano and she can eat it after her shower. We used the time around sunset to play outside with the soccer ball.
I'm at work early again tomorrow. Today was super early and a bit hard because everyone wanted me doing something that wasn't what they called me in super early to do - so I didn't get a lot of the freight job done when someone needed install stuff resolved.
The diet is working really well. I've reached the point where I've almost lost ten pounds, so I have bought half n' half instead of milk and intend to eat a few more calories now. I like the amount of energy I have.
I'm averaging between 40 and 60 grams of carbohydrates per day, and less than 20 sugars. I'm having coconut milk coffee (like bulletproof) every morning and sometimes a slice of cheese or roast beef. Lunch today was olives, pistachios, chicken, egg and bok choy with garlic and a tablespoon of sunflower butter on the side.
CATFISH (keto style recipe)
Refrigerated catfish fillets from the store
olive oil
paprika
salt and pepper
mix oil and spices together and brush on both sides of fish
wrap in aluminum foil and bake at 450 degrees for 30 minutes
open the tops of the foil, turn on high broil for five minutes
add cheese and other spices after removing from oven, let sit a few minutes
serve
served with carrots and black olives :) both things Esme really loves.
I'm at work early again tomorrow. Today was super early and a bit hard because everyone wanted me doing something that wasn't what they called me in super early to do - so I didn't get a lot of the freight job done when someone needed install stuff resolved.
The diet is working really well. I've reached the point where I've almost lost ten pounds, so I have bought half n' half instead of milk and intend to eat a few more calories now. I like the amount of energy I have.
I'm averaging between 40 and 60 grams of carbohydrates per day, and less than 20 sugars. I'm having coconut milk coffee (like bulletproof) every morning and sometimes a slice of cheese or roast beef. Lunch today was olives, pistachios, chicken, egg and bok choy with garlic and a tablespoon of sunflower butter on the side.
CATFISH (keto style recipe)
Refrigerated catfish fillets from the store
olive oil
paprika
salt and pepper
mix oil and spices together and brush on both sides of fish
wrap in aluminum foil and bake at 450 degrees for 30 minutes
open the tops of the foil, turn on high broil for five minutes
add cheese and other spices after removing from oven, let sit a few minutes
serve
served with carrots and black olives :) both things Esme really loves.
Sunday, October 01, 2017
thoughts
I'm finding I'm cooking a lot more (from mostly base ingredients), and needing more time to prep meals that I know will fit with the 'macros' I'm trying to reach. I've been staying up in the mornings and/or getting up several hours earlier to have time to cook. 'Macros' is the term the fitness tracker uses for how much carbohydrate vs. protein vs. fat you have had during the day. I'm consistently coming in about 60% fat, and 20-25% carb and 15-20% protein.
And I feel like I'm pulling off 'superman' days - which we used to do once a week or every other week - but now I'm doing it every couple of days. I get lots of things done, my laundry and sweeping as well as the cooking and some exercise... Mark does the dishes. And of course, still working full-time moving around all the vanities, showers, toilets etc. I am keeping moving at work much longer each day, too - just keep finding something to do even though it involves climbing ladders and moving the equipment to get things down... I was climbing up and down the ladder with faucets over and over yesterday and knew that it was usually about that time I was exhausted and wishing it to be over -and it was still 'ok'.. just needed to get it done etc.
I do still feel very tired when I go to bed every night - nodding off at my language lesson etc... but I am staying up the entire day too - , very few days where there is an extra nap (partially because of the cooking, partially because I'm just naturally waking up early). So, I'm tallying that up to more energy, more productivity...
It took until yesterday for my arms to stop telling me I'd killed them the other day. I guess that means its time to go do the arm exercises again tomorrow. I have tomorrow and the next day off.
Later:
I had another thought as to why I am impressed with this ketogenic (near ketogenic) diet. This is one of the few times I have read something about a process my body SHOULD do, and it has actually been right in many of the details. I have a long history of my body not following the 'norm' - in general yes, but not in the details. Even when I was pregnant with Esme there were things that just didn't follow the 'normal' patterns - so wonderful to have had the people on the Australian mothering board that let me know everything was 'a kind of normal' they had heard about - just not the mainstream one in all the What to Expect books *heh*.
What the diet book I read 'Eat Fat, Get Thin' said would happen on this diet is happening - the weight loss, the thirst, the bounceback, the change in cravings, and the energy. And some of that was happening before I got to that part in the audio book - which was doubly interesting. I feel like this is a system that works for my body type, which makes me more likely to stick with it.
There were peppers and tomatoes in my garden this morning! A handful of small green peppers and three grape tomatoes. For this late in the year (October 1st) it is amazing. They must have liked the warmer weather after the rainy spell. I am enjoying the tomatoes in my spinach and olive salad.
The blue morning glories I planted early in the garden season are also blooming in profusion. The vine has been there all along, but it has chosen now to explode into these intense blue blossoms. They are beautiful!
And I feel like I'm pulling off 'superman' days - which we used to do once a week or every other week - but now I'm doing it every couple of days. I get lots of things done, my laundry and sweeping as well as the cooking and some exercise... Mark does the dishes. And of course, still working full-time moving around all the vanities, showers, toilets etc. I am keeping moving at work much longer each day, too - just keep finding something to do even though it involves climbing ladders and moving the equipment to get things down... I was climbing up and down the ladder with faucets over and over yesterday and knew that it was usually about that time I was exhausted and wishing it to be over -and it was still 'ok'.. just needed to get it done etc.
I do still feel very tired when I go to bed every night - nodding off at my language lesson etc... but I am staying up the entire day too - , very few days where there is an extra nap (partially because of the cooking, partially because I'm just naturally waking up early). So, I'm tallying that up to more energy, more productivity...
It took until yesterday for my arms to stop telling me I'd killed them the other day. I guess that means its time to go do the arm exercises again tomorrow. I have tomorrow and the next day off.
Later:
I had another thought as to why I am impressed with this ketogenic (near ketogenic) diet. This is one of the few times I have read something about a process my body SHOULD do, and it has actually been right in many of the details. I have a long history of my body not following the 'norm' - in general yes, but not in the details. Even when I was pregnant with Esme there were things that just didn't follow the 'normal' patterns - so wonderful to have had the people on the Australian mothering board that let me know everything was 'a kind of normal' they had heard about - just not the mainstream one in all the What to Expect books *heh*.
What the diet book I read 'Eat Fat, Get Thin' said would happen on this diet is happening - the weight loss, the thirst, the bounceback, the change in cravings, and the energy. And some of that was happening before I got to that part in the audio book - which was doubly interesting. I feel like this is a system that works for my body type, which makes me more likely to stick with it.
There were peppers and tomatoes in my garden this morning! A handful of small green peppers and three grape tomatoes. For this late in the year (October 1st) it is amazing. They must have liked the warmer weather after the rainy spell. I am enjoying the tomatoes in my spinach and olive salad.
The blue morning glories I planted early in the garden season are also blooming in profusion. The vine has been there all along, but it has chosen now to explode into these intense blue blossoms. They are beautiful!
They are even more intense in person.
They caught me from across the entire yard and I had to go look at them.
Tuesday, September 26, 2017
pros and cons
There are some pros and cons to this near ketogenic approach I have been taking.
The biggest 'con' isn't that bad - mostly I need to wash my face, neck and shoulders two to three times a day because I feel oilier - but I don't have as many skin issues at the same time. I'll take one over the other, yes. Another con is that my clothes are looser - not bad really either *heh*... And I can definitely feel it when I eat something with high carbs or sugar... that is a con. I can feel the change through my body systems like a very tangible ripple.
Thirsty. That's a pro and a con. I have to drink more, and more often. That's a con because I'm so used to being 'dry' except for a quart or two of coffee per day. It's a pro because I'm sure this is a healthier way to survive. I'm 'hot' and sweating more now than I did before.. when I ran terribly cold especially after eating. I do believe water is good for me - and my body is finally agreeing instead of saying 'I can't take one more cup or I'll throw it back up.' as I used to feel about large quantities of water. Now I suck down an entire 8 oz glass and it's no problem.
Pros. I'm not hungry as often, unless I splurge on a high-carb thing, and then I am hungrier even with the rest of my food in me. If I stick to the list I'm full sometimes long past the normal time I would eat another meal.
Also, I've lost inches. My waist and hips are down 2 inches each, and my legs are still steady at one inch less than before I began the ketogenic part of this diet. My stomach doesn't stick out as much, but there is still some ways to go. Since there is water weight included in this and not just body mass - I think it would be safe to lose a bit more than I was originally planning because the water weight will come back afterwards.
Muscles. I feel like I have more control over some muscles (like the ones in my rear that grip the exercise bike seat, and my shoulder muscles as I ride hands-free to use more of my core muscles) and that I have more energy in my muscles than I had before. That's contraintuitive to the glycogen things I read about, where I should be depriving my muscles of the stored glycogen from carbs and then refilling them slowly with new glycogen made from the ketones...
I can get big bursts of speed on the bike (it has a speed thing, and I used to ride for 6 to 10 minutes at 8 to 10 mph and now I ride for 10 to 15 minutes at 10-13 mph), and I can lift more things over my head at work that I wouldn't think of powering up before. I'm talking about a 20 lb well tank, not an elephant. But still, it is nice to have that power in reserve and know it is there. I'm up and down and lifting things all day and I only occasionally feel like I'm about to fall apart on the floor and need to be picked up. And now, when that happens, I know I've probably done some effort worth the response.
Most of my little cuts and scrapes are closing back up remarkably fast, unless I get dirt in them, and then they have a little inflammation. I am bruising a bit more on my arms (because I'm lifting and doing more) but they are healing up pretty quick, too.
Yesterday I was at 76 carbs and 21 sugars. Today, I refused the other half of Esme's cereal bar (like I had been doing for more than a week but had went back to sharing it with her the past two days) because I really didn't want that 12 carbs and 6 sugars on my 'plate'... I'm hoping to go back to 65 carbs and less than 20 sugars.
The biggest 'con' isn't that bad - mostly I need to wash my face, neck and shoulders two to three times a day because I feel oilier - but I don't have as many skin issues at the same time. I'll take one over the other, yes. Another con is that my clothes are looser - not bad really either *heh*... And I can definitely feel it when I eat something with high carbs or sugar... that is a con. I can feel the change through my body systems like a very tangible ripple.
Thirsty. That's a pro and a con. I have to drink more, and more often. That's a con because I'm so used to being 'dry' except for a quart or two of coffee per day. It's a pro because I'm sure this is a healthier way to survive. I'm 'hot' and sweating more now than I did before.. when I ran terribly cold especially after eating. I do believe water is good for me - and my body is finally agreeing instead of saying 'I can't take one more cup or I'll throw it back up.' as I used to feel about large quantities of water. Now I suck down an entire 8 oz glass and it's no problem.
Pros. I'm not hungry as often, unless I splurge on a high-carb thing, and then I am hungrier even with the rest of my food in me. If I stick to the list I'm full sometimes long past the normal time I would eat another meal.
Also, I've lost inches. My waist and hips are down 2 inches each, and my legs are still steady at one inch less than before I began the ketogenic part of this diet. My stomach doesn't stick out as much, but there is still some ways to go. Since there is water weight included in this and not just body mass - I think it would be safe to lose a bit more than I was originally planning because the water weight will come back afterwards.
Muscles. I feel like I have more control over some muscles (like the ones in my rear that grip the exercise bike seat, and my shoulder muscles as I ride hands-free to use more of my core muscles) and that I have more energy in my muscles than I had before. That's contraintuitive to the glycogen things I read about, where I should be depriving my muscles of the stored glycogen from carbs and then refilling them slowly with new glycogen made from the ketones...
I can get big bursts of speed on the bike (it has a speed thing, and I used to ride for 6 to 10 minutes at 8 to 10 mph and now I ride for 10 to 15 minutes at 10-13 mph), and I can lift more things over my head at work that I wouldn't think of powering up before. I'm talking about a 20 lb well tank, not an elephant. But still, it is nice to have that power in reserve and know it is there. I'm up and down and lifting things all day and I only occasionally feel like I'm about to fall apart on the floor and need to be picked up. And now, when that happens, I know I've probably done some effort worth the response.
Most of my little cuts and scrapes are closing back up remarkably fast, unless I get dirt in them, and then they have a little inflammation. I am bruising a bit more on my arms (because I'm lifting and doing more) but they are healing up pretty quick, too.
Yesterday I was at 76 carbs and 21 sugars. Today, I refused the other half of Esme's cereal bar (like I had been doing for more than a week but had went back to sharing it with her the past two days) because I really didn't want that 12 carbs and 6 sugars on my 'plate'... I'm hoping to go back to 65 carbs and less than 20 sugars.
Saturday, September 23, 2017
easing off the ketogenic diet
I did the near-ketogenic diet for a week.
I've lost 6 lbs so far and have another 6 or so before I will reach my target. But I don't want to do it in such a way that I will just bounce back - there is a relationship to carbs and water weight I've been reading about. I'm increasing my carbs now to 65 to 75 grams per day, and the sugar to 20 to 25 grams (or less). If that doesn't continue to feel like it is benefiting me, then I'll reduce it again. I do like the feeling of eating much less sugar, bread and rice etc. I'm not sure if I can keep up eating NO bread and rice for the long term.. so starting back with one or two servings per day under the mentioned limits until I find a good medium ground.
I've lost 6 lbs so far and have another 6 or so before I will reach my target. But I don't want to do it in such a way that I will just bounce back - there is a relationship to carbs and water weight I've been reading about. I'm increasing my carbs now to 65 to 75 grams per day, and the sugar to 20 to 25 grams (or less). If that doesn't continue to feel like it is benefiting me, then I'll reduce it again. I do like the feeling of eating much less sugar, bread and rice etc. I'm not sure if I can keep up eating NO bread and rice for the long term.. so starting back with one or two servings per day under the mentioned limits until I find a good medium ground.
Thursday, September 21, 2017
The bits
I get the day off tomorrow, but we have a birthday party to go to. I don't have a lot extra to report - have lost some weight with the near-ketogenic diet and I'm just a little away from my goal. Wondering how to work the carbohydrates back up to maintenance level.. but that will be next week.
I hope to sew some more shorts for Esme and do some laundry tomorrow while she is at school. I have a new magazine and am still listening to the e-book. Had some salmon today with plums and red cabbage in olive oil, as well as an egg. That was supper, and I did have breakfast and lunch before that. The plum was SO sweet now that I have not been eating any sugar. It was almost too sweet to eat until I cooked it with the cabbage and olive oil and a little balsamic vinegar. I still came out 60% fat today, 24% carb and 16% protein. It is so easy though to not eat the 'proper' amount of calories because I feel so full.
More to report after the birthday party!
I hope to sew some more shorts for Esme and do some laundry tomorrow while she is at school. I have a new magazine and am still listening to the e-book. Had some salmon today with plums and red cabbage in olive oil, as well as an egg. That was supper, and I did have breakfast and lunch before that. The plum was SO sweet now that I have not been eating any sugar. It was almost too sweet to eat until I cooked it with the cabbage and olive oil and a little balsamic vinegar. I still came out 60% fat today, 24% carb and 16% protein. It is so easy though to not eat the 'proper' amount of calories because I feel so full.
More to report after the birthday party!
Tuesday, September 19, 2017
menu bits
Continuing with the diet plan - and it seems to be working really well. It's difficult to plan things that have no sugar and very little carbohydrates - but its definitely not difficult not to eat those things... I don't really want the sweetness.
Esme and Mark can still have all the sugar they want - it's all around me in the house, but about the only thing I'd want is a coconut Hershey's kiss with almonds - which I had one last night before bed. Even with that yesterday was 15 grams of sugar - less than I used to eat in one breakfast 'cake' which would make me hungry again a few hours later. I do admit I was very hungry at lunch today - but I went light on the calories the past few days and the avocado and pistachios today helped catch me up.
Breakfast:
2/3 cup of coconut milk (unsweetened)
2 tsp of unsweetened cocoa powder
mixed those in a hot cup of coffee and let it combine
ate about a tablespoon worth of walnuts and a slice of swiss cheese with that
Lunch:
1/2 of an avocado
1/3 cup of black beans
2/3 cup of tomatoes
1 tortilla
handful of pistachio nuts
lots of water and coffee
Dinner :
2 brown eggs
a 2 inch square hunk of mozzarella
2 oz of turkey kielbasa (I usually cut the kielbasa into an equal # of hunks based on the weight, Mark did it this time so I tried to guess-timate)
1/2 cup of red cabbage shredded
1/3 cup of green peppers
1 tbsp of good Irish butter
1/4 cup of whole milk in coffee
I cooked the cabbage and peppers and kielbasa together, drained it, added the butter and black pepper to it and then made the eggs and cheese on the side.
Today the planner said I ended up with 59% fat, 24% carbs and 17% protein. I almost reached the calorie goal (which is a weight-loss goal of 1 lb per week), and today was 12 grams of sugar for the entire day. Carbohydrates were 70 grams - and true ketogenic diets are less than 50 grams a day - but I'm not 'doing' true ketogenic - I'm just eliminating as much as I can without having to go out and buy really specialized foods. I can see the difference.
I work later tomorrow, the past two days have been very early and lots of physical labor at work. I'll get a chance to cook something tomorrow instead of having to throw things together on the fly.
Esme and Mark can still have all the sugar they want - it's all around me in the house, but about the only thing I'd want is a coconut Hershey's kiss with almonds - which I had one last night before bed. Even with that yesterday was 15 grams of sugar - less than I used to eat in one breakfast 'cake' which would make me hungry again a few hours later. I do admit I was very hungry at lunch today - but I went light on the calories the past few days and the avocado and pistachios today helped catch me up.
Breakfast:
2/3 cup of coconut milk (unsweetened)
2 tsp of unsweetened cocoa powder
mixed those in a hot cup of coffee and let it combine
ate about a tablespoon worth of walnuts and a slice of swiss cheese with that
Lunch:
1/2 of an avocado
1/3 cup of black beans
2/3 cup of tomatoes
1 tortilla
handful of pistachio nuts
lots of water and coffee
Dinner :
2 brown eggs
a 2 inch square hunk of mozzarella
2 oz of turkey kielbasa (I usually cut the kielbasa into an equal # of hunks based on the weight, Mark did it this time so I tried to guess-timate)
1/2 cup of red cabbage shredded
1/3 cup of green peppers
1 tbsp of good Irish butter
1/4 cup of whole milk in coffee
I cooked the cabbage and peppers and kielbasa together, drained it, added the butter and black pepper to it and then made the eggs and cheese on the side.
Today the planner said I ended up with 59% fat, 24% carbs and 17% protein. I almost reached the calorie goal (which is a weight-loss goal of 1 lb per week), and today was 12 grams of sugar for the entire day. Carbohydrates were 70 grams - and true ketogenic diets are less than 50 grams a day - but I'm not 'doing' true ketogenic - I'm just eliminating as much as I can without having to go out and buy really specialized foods. I can see the difference.
I work later tomorrow, the past two days have been very early and lots of physical labor at work. I'll get a chance to cook something tomorrow instead of having to throw things together on the fly.
Sunday, September 17, 2017
bits
I'm averaging about 50% fat and the protein and carbs are wavering back and forth a bit around 25%.. and that seems to be working wonderfully for me. This would be the third day of increasing monounsaturated fats and cutting back on carbs, with as little sugar as I can get away with.
I have energy and I'm not knife-gnawing hungry before mealtimes have even arrived.. which is a very different feeling. I have to get used to that. Do I need to eat right now? Should I just eat later, or ..? I keep waiting for it to swoop down upon me like it had even during the three weeks I was not restricting carbs and sugars - trying only calorie-restriction (and naturally doing 35-45% fat, although most of it saturated). I used to be hungry two hours after I got to work - and yesterday I only drank water at my break instead of snacking. I was cleaning and moving stuff, too - so it wasn't an idle day by far.
I like this - but I'm not used to it, yet.
We'll see how it continues to develop.
Esme got really great grades on her reading and math tests. We have her parent teacher conferences tomorrow. I have today off and she has asked to invite a friend over to play games. I'm cleaning the house some, doing laundry et al.
Recipes:
These aren't out of the diet book I'm reading - just based on the foods they recommend and the ones they do not - and what I happened to have in my cabinets and freezer that would fit with the plan.
The other day I had this which was EXCELLENT
I've made it before, actually, when I needed 'something' and the fish seemed to be it.
Five of my seven dogs sat at my feet and demanded some of this.. so that tells me it's good!
Mackerel and Tomatoes (2 servings)
1 tin of boneless mackerel in olive oil (Season brand)
1/2 cup diced tomatoes
mix together and put in toaster oven on 350 until hot and steaming
Last night I made this:
Eggs and Swiss with spianch and black beans
2 Large brown eggs cooked in 1 tbsp of butter.
handful of torn up spinach greens tossed in when mostly cooked
2 tbsp of black beans, mixed in after cooked.
1 slice of Swiss cheese torn up and mixed with it all.
A few frozen blueberries on the side
Then this morning I made this:
Coconut Cocoa Greek Yogurt
4 tbsp of toasted unsweetened coconut flakes (we had in freezer, and I had an inspiration)
I toasted that in the toaster oven on low broil and stirred it until it was dry and starting to brown
2 tsp of unsweetened cocoa powder, mixed in after toasting
3 tbsp of full fat Greek yogurt
I liked the coconut yogurt, but it probably would have been better with a few tbsp of unsweetened coconut milk. It needed something 'more'... The cocoa powder was much subtler than I expected - the taste actually rounded out and hit me after I had eaten it... it might have done well to be mixed and let stand so the fat and the cocoa powder could combine some before eating.
I have energy and I'm not knife-gnawing hungry before mealtimes have even arrived.. which is a very different feeling. I have to get used to that. Do I need to eat right now? Should I just eat later, or ..? I keep waiting for it to swoop down upon me like it had even during the three weeks I was not restricting carbs and sugars - trying only calorie-restriction (and naturally doing 35-45% fat, although most of it saturated). I used to be hungry two hours after I got to work - and yesterday I only drank water at my break instead of snacking. I was cleaning and moving stuff, too - so it wasn't an idle day by far.
I like this - but I'm not used to it, yet.
We'll see how it continues to develop.
Esme got really great grades on her reading and math tests. We have her parent teacher conferences tomorrow. I have today off and she has asked to invite a friend over to play games. I'm cleaning the house some, doing laundry et al.
Recipes:
These aren't out of the diet book I'm reading - just based on the foods they recommend and the ones they do not - and what I happened to have in my cabinets and freezer that would fit with the plan.
The other day I had this which was EXCELLENT
I've made it before, actually, when I needed 'something' and the fish seemed to be it.
Five of my seven dogs sat at my feet and demanded some of this.. so that tells me it's good!
Mackerel and Tomatoes (2 servings)
1 tin of boneless mackerel in olive oil (Season brand)
1/2 cup diced tomatoes
mix together and put in toaster oven on 350 until hot and steaming
Last night I made this:
Eggs and Swiss with spianch and black beans
2 Large brown eggs cooked in 1 tbsp of butter.
handful of torn up spinach greens tossed in when mostly cooked
2 tbsp of black beans, mixed in after cooked.
1 slice of Swiss cheese torn up and mixed with it all.
A few frozen blueberries on the side
Then this morning I made this:
Coconut Cocoa Greek Yogurt
4 tbsp of toasted unsweetened coconut flakes (we had in freezer, and I had an inspiration)
I toasted that in the toaster oven on low broil and stirred it until it was dry and starting to brown
2 tsp of unsweetened cocoa powder, mixed in after toasting
3 tbsp of full fat Greek yogurt
I liked the coconut yogurt, but it probably would have been better with a few tbsp of unsweetened coconut milk. It needed something 'more'... The cocoa powder was much subtler than I expected - the taste actually rounded out and hit me after I had eaten it... it might have done well to be mixed and let stand so the fat and the cocoa powder could combine some before eating.
Friday, September 15, 2017
diet bits
I decided to embrace the higher fat lower sugar trend my numbers were showing me in the app - and I didn't even want to eat all the food I had today - which is pretty astounding. I was reading an audiobook about eating more fat to actually lose weight - and I'll try it for a few days and see if I continue to feel this good or if I need to go back to the simple calorie counter method. I didn't even make it to my calories today - even with what I planned to eat, which I didn't eat all of. And I was not starving at lunchtime (like every day for weeks) or snacking when I got home from work.
I did drink a LOT more liquid. I was thirsty, and I did a lot of physical work moving large things around at the store. I got all of my work done for the night and even some of the cleaning I normally do on the weekends. And I still had enough energy to do exercises at home without feeling like I was about to fall over dead... 50% fat for the day (good fat, from eggs, fish and avocado) 30% carb, 20% protein. The only sugars I ate today were in the tomatoes, fresh peppers and a half cup of milk. That was 11 grams for the day compared with the 59 grams they 'allow' me for the day.
We even had free pastries in the breakroom and I was so full feeling I didn't want to eat my dinner or a pastry - I just drank another jar of green tea and had my dinner at my break much later than I normally do. I'll see after three days if I want to continue this or go back to the other method which had more carbs.
I did drink a LOT more liquid. I was thirsty, and I did a lot of physical work moving large things around at the store. I got all of my work done for the night and even some of the cleaning I normally do on the weekends. And I still had enough energy to do exercises at home without feeling like I was about to fall over dead... 50% fat for the day (good fat, from eggs, fish and avocado) 30% carb, 20% protein. The only sugars I ate today were in the tomatoes, fresh peppers and a half cup of milk. That was 11 grams for the day compared with the 59 grams they 'allow' me for the day.
We even had free pastries in the breakroom and I was so full feeling I didn't want to eat my dinner or a pastry - I just drank another jar of green tea and had my dinner at my break much later than I normally do. I'll see after three days if I want to continue this or go back to the other method which had more carbs.
Friday, September 08, 2017
Fitness Bits and a leather jacket
Now we have a weekend - but so many things to do. I have a store meeting very early Sunday. On Monday we are helping grandma with the cats. Today we looked for jackets for Esme as it is getting cold in the mornings. Mark found a black leather jacket at the outlet store.... adult size small - as in, Esme size... We decided to get it when we got our chicken. I will have to get a picture soon of her 'coolness' jacket heh.
I still need to sew the shorts - but maybe now they will be more like knee pants.
I have been using the fitness tracker for about two weeks. There hasn't been a dat that the fat percentage has been less than 35%. There were several days it was nearing 50%. The reccommendations say 20-35% max for fat in the percentage ratios. But the calorie count and sugars have been within the goal each day. That is just the way I eat... I wonder if my grandmother's Anishinaabe blood has something to do with it.
At least I am getting good exercise and stretching. I can feel my muscles protesting heh. Mark points out that I already have a quite physical job - throwing showers, toilets and vanity cabinets around (as well as pipe and boxes of plumbing goods) on a daily basis. I also do a lot of walking at work, back and forth across the large store over and over and over... but it only works some of my muscles and leaves others with needing more. The simple routines I've picked out for the yoga mat help get the shoulders and hips more, and the workout moves target specific areas in my arms (small weights) and legs that are not usually exercised by simply lifting and pivoting large boxes. Considering my abdominals are now complaining to me about the bike and plank combination means I must be getting somewhere!
I still need to sew the shorts - but maybe now they will be more like knee pants.
I have been using the fitness tracker for about two weeks. There hasn't been a dat that the fat percentage has been less than 35%. There were several days it was nearing 50%. The reccommendations say 20-35% max for fat in the percentage ratios. But the calorie count and sugars have been within the goal each day. That is just the way I eat... I wonder if my grandmother's Anishinaabe blood has something to do with it.
At least I am getting good exercise and stretching. I can feel my muscles protesting heh. Mark points out that I already have a quite physical job - throwing showers, toilets and vanity cabinets around (as well as pipe and boxes of plumbing goods) on a daily basis. I also do a lot of walking at work, back and forth across the large store over and over and over... but it only works some of my muscles and leaves others with needing more. The simple routines I've picked out for the yoga mat help get the shoulders and hips more, and the workout moves target specific areas in my arms (small weights) and legs that are not usually exercised by simply lifting and pivoting large boxes. Considering my abdominals are now complaining to me about the bike and plank combination means I must be getting somewhere!
Tuesday, August 29, 2017
bits
I'm finding some new resources for Welsh, like Stori Tic Toc on the BBC radio Cymru. I am understanding more of it. It is an interesting feeling to hear one or two words at a time that you understand.. and wade through things. A sentence to remember: 'darllen ar hyd' means 'read along'.
During the thunderstorm the other morning I was repeating after the speaker in the 'Say Something in Welsh' lesson, and getting a fairly natural rhythm on it as it is the second time around, and Minerva dog was very confused. She kept perking her ears up and walking over to me after I would say some of the sentences, and especially after lightning flashes, and nuzzle my knee and hand and look at me with raised eyebrows. Minerva usually doesn't do this - so it was very social of her. She was puzzled I was talking funny during the scary storm *heh*
I've also been using the fitness tracker for a full week now. I'm still ending up with 30 to 40% fat and much less protein. It has a nice little bit to the program to track minutes exercised to, to try to meet the weekly standard. We have the exercise bike downstairs and I've been hopping on for a few minutes at time when something needs to boil, or the washer needs to spin etc.
We're almost to the end of Serafina and the Black Cloak. Serafina just realized who her mother is, and Esme finds that exciting ;)
Waiting on my pattern to come in the mail. Tried to get a dental appointment but they are booked up for the next two weeks (on any day I had available).
During the thunderstorm the other morning I was repeating after the speaker in the 'Say Something in Welsh' lesson, and getting a fairly natural rhythm on it as it is the second time around, and Minerva dog was very confused. She kept perking her ears up and walking over to me after I would say some of the sentences, and especially after lightning flashes, and nuzzle my knee and hand and look at me with raised eyebrows. Minerva usually doesn't do this - so it was very social of her. She was puzzled I was talking funny during the scary storm *heh*
I've also been using the fitness tracker for a full week now. I'm still ending up with 30 to 40% fat and much less protein. It has a nice little bit to the program to track minutes exercised to, to try to meet the weekly standard. We have the exercise bike downstairs and I've been hopping on for a few minutes at time when something needs to boil, or the washer needs to spin etc.
We're almost to the end of Serafina and the Black Cloak. Serafina just realized who her mother is, and Esme finds that exciting ;)
Waiting on my pattern to come in the mail. Tried to get a dental appointment but they are booked up for the next two weeks (on any day I had available).
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