April 20, 2009

Yoga Nidra – started my day with Chandra Om’s Yoga Nidra. Yoga Nidra is ‘yogic sleep’. You don’t actually sleep, but you relax your body and mind. I have become a real fan of Yoga Nidra and have several CDs that I enjoy.

I’ve started a new 100 day commitment today. 10 minutes of yoga postures per day. My original thought was to do it between 6 and 7 am but Cammy from www.tippytoediet.com made a point that perhaps it is the time of day that I’m fighting – not so much the act of doing it so I’ve adjusted my goal to be ‘10 minutes of yoga postures at any time during the day’. That way, if I want to do them first thing in the morning – no problem but if I want to do them while watching Jon Stewart or Y&R, no problem with that either. Thanks Cammy! It’s good to have suggestions from others – helps me think outside the box.

Here’s my deets for the day….

This is what I’m shooting for:
2nd month guidelines:
Protein: 46-57g
Fat: 137-194g
Net carbs: 34-46g
Minimum caloric intake: 1553
Maximum caloric intake: 2158

And this is what I ended up with:
Protein: 58
Fat: 169
Net carbs: 32
Alcohol: 0
Calories: 1935

Food Breakdown:
6AM: Coconut McNugget

8AM: cappuccino (1/2 cup whole milk), 2 ryvita crackers w/ 2TBSP butter & peanutbutter

1PM: 1 cup roasted (frozen) green beans w/ 2 TBSP olive oil, 3 oz chicken thigh, 1 raw red pepper, 1 cup SF jello w/whipped cream (30 gms cream)

5PM: 1 oz macadamia nuts

7:30PM: 4 oz grilled lamb loin, 4 brussel sprouts, 4 roasted cherry tomatoes

 

April 19, 2009

2nd month guidelines:
Protein: 46-57g
Fat: 137-194g
Net carbs: 34-46g
Minimum caloric intake: 1553
Maximum caloric intake: 2158

And this is what I ended up with:
Protein: 51 (12%)
Fat: 146 (76%)
Net carbs: 41 (12%)
Alcohol: 0
Calories: 1752

Food Breakdown:
6AM: licorice tea w/1.5 oz coconut milk & 2 splenda tabs

7:30AM: 1 slice low carb sourdough bread, mushrooms fried in 2 TBSP butter, 1 cappuccino

11AM: tea w/ coconut milk

1PM: caesar salad (2 TBSP homemade dressing, cos, 1 egg, anchovies), CO McNugget, tea w/coconut milk

7:30PM: 3 oz t-bone steak, 1/4 sweet potato, 1/4 white potato & 1/2 C pumpkin roasted w/ 2 TBSP EVOO

I’ve felt very satisfied today. I am starting to get a little hungry but dinner is only about 45 minutes away so I’m not going to have anything until then. No heartburn today – probably because I didn’t consume any cream. The bread yesterday and today did not set up any cravings. I’m experimenting with ways to increase my carbs without using up my protein allotment. I continue to be amazed at how nearly everything, except fat, has protein in it. One suggestion for increasing my carbs was to get a microwave popcorn popper because popcorn has higher carbs but not much protein in it. I would hope I could find one here in Oz? Anyway, the Dr. K experiment continues and I’m feeling good on it!

 

April 18, 2009

2nd month guidelines:
Protein: 46-57g
Fat: 137-194g
Net carbs: 34-46g
Minimum caloric intake: 1553
Maximum caloric intake: 2158

And this is what I ended up with:
Protein: 54 (13%)
Fat: 155 (79%)
Net carbs: 29 (8%)
Alcohol: 0
Calories: 1764

Food Breakdown:
6AM: 1 mcnugget
7:30AM: 1 slice sour dough bread, 1 egg, 2 TBSP butter, 1 cappuccino (1/2 cup whole milk)

FIrst time I’ve had a slice of bread in over a year. It was a small piece, a low-carb variety and it was very tasty with my fried egg. Bread has been a binge food for me in the past so I’m proceeding with caution.

12:30PM: iceberg lettuce, 4 cherry tomatoes, 1 TBSP bacon bits, 2 oz blue cheese dressing (sour cream, mayo, blue cheese (1 oz)), 1 cup raw cauliflower, 1 mcnugget

5:30PM: 50 gm mascarpone, 1 raw red pepper

7PM: 3 oz T-bone steak, cos lettuce w/homemade caesar dressing

 

April 17, 2009

I had an idea today…..I’m going to pick up some 3×5 index cards this week and use them as ‘menu cards’. Sometimes I make something or I see an item or recipe on someone’s blog that looks good but I typically forget about it when I’m at the grocery store. If I had a stack of 3×5 cards next to the computer, I could just jot down the recipe or idea (like Harry’s tomato boats!) and on the days I go to the market, glance through them for menu ideas.

I’ve been having heartburn the last couple days. I was trying to shift from coconut milk to cream. I’ve had heartburn in the past from cream so I think I’m just going to have to give up on it. It’s not worth the discomfort.

This is what I’m shooting for:
2nd month guidelines:
Protein: 46-57g
Fat: 137-194g
Net carbs: 34-46g
Minimum caloric intake: 1553
Maximum caloric intake: 2158

And this is what I ended up with:
Protein: 53 (12%)
Fat: 149 (77%)
Net carbs: 32 (10%)
Alcohol: 0
Calories: 1720

Food Breakdown:
6AM: tea w/ 2 splenda, 2 ryvita crackers w/ butter & vegemite, 1 mcnugget

(ahhhh….vegemite…nectar to the gods! I think I’m the only non-Australian to love the salty, black, yeasty spread!)

9AM: cappuccino (1/2 cup whole milk)

11AM: tea w/ 2 splenda & 1 oz cream

2PM: 2 cups roasted cauliflower w/ 2TBSP olive oil and garlic/chili spice

4PM: 1 oz macadamia nuts, 1 stalk celery, 2 tbsp whipped cream cheese

7:30PM: 3 oz grilled beef fillet, iceberg lettuce wedge w/ 4 cherry tomato, 1 TBSP bacon & blue cheese dressing, 1/2 cup roasted pumpkin

 

April 16, 2009

It was a beautiful day today. I started early this AM with a trip to the gym for my Slow Burn workout. Rolled out a new routine and I felt very energized by it!

Discovered SKYPE today. What a great program! Talked with my new friend Captain L. Am encouraging my family to sign up and use it so that we could potentially talk more often, but I’m not holding my breath. No one has time to stay in contact these days.

My Dr. K WOE is going smashingly. I am loving it!

Later this afternoon we went fishing. Well, Mr. W went fishing….I went reading. I can’t think of many things better than spending the afternoon on the beach in a comfy chair with a book. One thing that I thought of, while trudging my chair and book bag up and down the sand dunes was…..”how did I do this 90 pounds ago?”. I’m guessing that I didn’t enjoy it near as much as I did today. Oh sure, I still don’t LOVE the hills but they are certainly more manageable today than they used to be. Oh, and the dolphins came to give me a thrill….they were surfing the waves with the surfers!

Here’s my deets for the day….

This is what I’m shooting for:
2nd month guidelines:
Protein: 46-57g
Fat: 137-194g
Net carbs: 34-46g
Minimum caloric intake: 1553
Maximum caloric intake: 2158

And this is what I ended up with:
Protein: 51
Fat: 142
Net carbs: 46
Alcohol: 0
Calories: 1725

Food Breakdown:
6AM: tea w/ 2 splenda & 2 TBSP cream, 1 McNugget

8:30AM: 90 gms greek yogurt, 50 gms raspberry/blackberry, 50 gms mascarpone, 1 Splenda, 1 cappuccino (1/2 cup whole milk)

10:30AM: tea w/ 1.5 oz coconut milk

1PM: Egg salad (1 egg, 1 egg yoke, celery, 1 & 1/2 TBSP mayo) on 2 ryvita crackers

5PM: tea w/ 1.5 oz coconut milk

7PM: 3 oz pork chop, 1 cup roasted pumpkin, creamed spinach (spinach, butter, cream)

Seems like I didn’t eat much today – but I was satisfied and within my ranges. Maybe I’m just so used to eating TOO MUCH or more than my body needs or bigger volumes that when I eat reasonable/normal amounts it feels strange. I know my initial thought is that I’m not eating enough food – but I think that’s a thought based upon volume perception. Need to give this a bit more thought.

 

April 15, 2009

It’s a picking day today. By 7:30 we’ll be out in the vineyard picking the cabernet grapes. Not my favorite job but I’ll plug into my ipod and at the end of the day, be grateful that we’ve got the picking and crushing done. It’s a hard day.

Had a bit of a struggle with my workout yesterday. I had 30 minutes to kill so had Mr. W drop me off at the gym. Plan was to do my Slow Burn workout – in and out in less than 30 minutes. I made the mistake of asking for a demonstration on a machine….which led to a 30 minute demo/discussion with a 20 year old BUFF BOY (he’s really a nice kid!) trainer. ugh. So, after 30 minutes I had to leave and I’d only completed 2 machines. So, tomorrow I’ll try again. Will probably only get one workout in this week so I’ll make it a good one!

I did go to a yoga class last night. It was very enjoyable and a surprisingly hard workout. It’s about 5 minutes down the road from me, one night a week so I think I’ll incorporate it into my routine. I’m not big on going out at night – but I think it’s good for me to put myself out there socially. I’m a bit of a recluse and don’t have many friends here in Australia. I think I’d like to have a few female friends and I certainly won’t make them if I stay home all the time.

This is what I’m shooting for:
2nd month guidelines:
Protein: 46-57g
Fat: 137-194g
Net carbs: 34-46g
Minimum caloric intake: 1553
Maximum caloric intake: 2158

And this is what I ended up with:
Protein: 50 (11%)
Fat: 164 (77%)
Net carbs: 44 (12%)
Alcohol: 0
Calories: 1898

Food Breakdown:
6AM: coconut mcnugget

7:30AM: cappuccino (1/2 cup whole milk), 2 eggs fried in 1 TBSP butter

1:30PM: dip (1/4 C sour cream, 1/8 C mayo, 2 TBSP hot sauce), 1 cucumber, 1 red pepper, 1 celery stalk, 1 coconut mcnugget

3PM: tea w/ coconut milk (1.5 oz)

5:30PM: 1 oz macadamia nuts

7:30PM: 3 oz hamburger, 1/2 sweet potato w/1 TBSP butter, tea w/coconut milk (1.5 oz)

 

4-14-09

This is what I’m shooting for:
2nd month guidelines:
Protein: 46-57g
Fat: 137-194g
Net carbs: 34-46g
Minimum caloric intake: 1553
Maximum caloric intake: 2158

And this is what I ended up with:
Protein: 51
Fat: 154
Net carbs: 39
Alcohol: 0
Calories: 1783

Food Breakdown:
7AM: coconut mcnugget, peppermint tea w/2splenda tabs & 1.5 oz coconut milk

10AM: 33 gms mascarpone, 110 gms Greek yogurt, 50gms unsweetened raspberries, 1 mcnugget

1:30PM: 2 & 1/2 scrambled eggs, 1/2 cup fresh mushrooms sauted, 2 TBSP butter

5PM: 2 ryvita crackers w/vegemite

8:30PM: 3 oz lamb chops, 1 stalk celery, 1 oz macadamia nuts

 

April 13 2009

ugh. 10 days in on the Dr. K plan and I decided to weigh and see how it was going. No movement from the random number generator. However, I’m not discouraged. I had Captain L re-run my numbers and we had miscalculated (your macros are based upon your ‘due’ weight, age and how tall you are) so I’ve adjusted my numbers and the protein number is smaller. We’ll see what the rest of the month brings.

As far as the random number generator, my scale is one of those old fashioned dial scales that measures in kilos so basically I need to remove almost 2.5 pounds of fat before the little needle moves one notch. Not the most accurate scale to be sure but since weighing makes me crazy, I’ve never invested in one of those new-fangled high-tech scales. HOWEVER, the gym has one of the scales that measures body fat and all the other numbers so I’m open to weighing every 2 weeks on their scale – simply because I do believe it is important when you are changing your WOE to track this information. So, tomorrow I’ll hopefully be able to find one of the attendants who can run my numbers on the scale and I’ll have a starting point for weight and my correct macros. I’ve decided to move to month 2 of Dr. K’s plan though because I believe I am already fat-adapted (which is what month one basically does). This means less protein and more fat.

This WOE is really working for me. I am enjoying having more carbs (about 40 net per day average), I am not missing the protein (much) and the increased fat is not causing me any problems. I’m not hungry for the most part. There are two great threads over at Low Carb Forum (http://forum.lowcarber.org/showthread.php?t=394349 and http://forum.lowcarber.org/showthread.php?t=394198) about Dr. Kwasniewski’s Optimal Diet if anyone is interested in learning more about it.

I’m not hungry tonight. I could easily NOT eat dinner but then I’d be way too low on both fat and protein for the day.

Tried a new coconut Mcnugget combination today. Basically, I added butter and vanilla extract. It adds a nice flavor and ups the amount of fat per nugget. Here’s the recipe:
3/4 Cup coconut oil
1/4 cup butter
1 capful vanilla extract
3 packets Splenda
3 TBSP unsweetened cocoa
40 gms unsweetened dried coconut flakes

Melt and mix first 5 ingredients. Divide coconut flakes into 12 spots in candy tin. Pour liquid over coconut flakes. Place in frig or freezer to harden.

Calories: 189
Fat: 19g
Carb: 0.67g
Protein: 0.6g

This is what I’m shooting for:
2nd month guidelines:
Protein: 46-57g
Fat: 137-194g
Net carbs: 34-46g
Minimum caloric intake: 1553
Maximum caloric intake: 2158

And this is what I ended up with:
Protein: 48g
Fat: 148g
Net carbs: 42g
Alcohol: 15g
Calories: 1858

Food Breakdown:
6AM: 2 Coconut McNugget (1 TBSP CO, 1/2 tsp unsweetened coconut, 1/4 tsp unsweetened cocoa), peppermint tea w/ 2 splenda

9:30AM: cappuccino (1/2 cup whole milk), 50 gm mascarpone cheese, 90 gms Greek yogurt, 75 gms unsweetened frozen raspberries

11:30AM: peppermint tea w/ 2 splenda & 1.5 oz coconut milk

1PM: 1 raw red pepper, 1 stalk celery, 50 gms tzatziki dip, peppermint tea w/2splenda & 1.5 oz coconut milk

7PM: 3 small grilled lamb chops (5 oz cooked), salad (2C lettuce, 3 cherry tomato, 1 TBSP Paul Newman dressing), 4 oz Pinot Noir, cream cheese dessert (2 oz whipped cream cheese, 1 Splenda, 1 oz macadamia nuts, vanilla)

 

April 12, 2009

This is what I’m shooting for:
Protein: 69g
Fat: 121-164g
Net carbs: 34-55g
Minimum caloric intake: 1501
Maximum caloric intake: 1972

And this is what I ended up with:
Protein: 61 (14%)
Fat: 153 (77%)
Net carbs: 30 (10%)
Alcohol: 0%
Calories: 1772

Food Breakdown:
6AM: chai tea w/ 2 splenda & 1.5 oz coconut milk, 1 oz macadamia nuts
9AM: Restaurant meal: 1/2 omelet (egg, prosciutto & goat cheese), 1 cup button mushrooms in butter, 1 cup arugala, cappuccino (1/2 cup whole milk)
2PM: peppermint tea w/ 2 splenda, 2 ryvita crackers, 1 TBSP smooth peanutbutter
3PM: 2 coconut Mcnuggests (1 TBSP coconut oil, 1/2 tsp unsweetened shredded coconut, 1/4 TBSP unsweetened cocoa)
5PM: peppermint & camomile tea w/ 2 splenda
7PM: 2 cups roasted cauliflower w/2 TBSP olive oil & garlic, 50 gms beef fillet

Food from yesterday: I didn’t track macros as 2 of 3 meals were in restaurants. It is interesting to note that you can easily stay low carb/high fat/adequate protein while eating outside your ‘normal’ environment. You just may need to be a bit creative and not eat everything served to you. For example, my antipasto plate came with 2 thick pieces of bread. My partner gladly wolfed them down!

Yesterday:
7AM: 100 gms Greek Yogurt, 50 gms marscarpone, 100 gms unsweetened raspberries, cappuccino, 2 coconut mcnuggets (1 TBSP coconut oil, 1/4 TBSP unsweetened cocoa & 1/2 tsp dried unsweetened coconut)

12PM: Restaurant meal: Inside of small spinach quiche (approx 1 & 1/2 egg, 1/2 C cheese, 1/4 c spinach), lettuce & tomato salad (approx 2 cups) w/ oil/vinegar dressing, peppermint tea

6PM: Restaurant meal: antipasto plate of (4 olives, 2 slices tomato, 1 slice mozz cheese, 1 slice smoked salmon, 1 slice prosciutto, 2 prawns, 2 calamari rings), coffee w/ 2 oz cream

 

April 10, 2009

This is what I’m shooting for:
Protein: 69g
Fat: 121-164g
Net carbs: 34-55g
Minimum caloric intake: 1501
Maximum caloric intake: 1972

And this is what I ended up with:
Protein: 66 (15%)
Fat: 146 (73%)
Net carbs: 41 (12%)
Alcohol: 0%
Calories: 1758

Food Breakdown:
6AM: coconut mcnugget

8AM: cappuccino (1/2 cup whole milk), ryvita crackers (2) w/ mascarpone (50 gms)

11AM: tea w/2 splenda, coconut mcnugget

1PM: 72 gms chicken thigh, stir fry (roasted pumpkin (1 cup), spinach (1 cup), red peppers (1/2 cup), mushrooms (1 cup) in 2TBSP butter)

3:30PM: peppermint & camomile tea w/ 2 splenda

5PM: 1 oz macadamia nuts

7:30PM: 93 gms steak fillet, grilled w/ 1 TBSP olive oil, 5 brussel sprouts, 1 TBSP butter