Posted in diet, fasting, Health, Ketogenic, Weight Loss

Intermittent Fasting Week!

It’s a new week! I’m going into my third week of doing strict keto, where I count my calories and macros and am being really careful.

Last week, (from Sunday to Sunday) I lost 2 pounds, going from 209.8 to 207.8. I’ll admit, i was a little bit disappointed that I did not lose more, especially since I was reeeeeallly good all week! I know losing 2 pounds a week is a pretty healthy, standard rate to lose, but I want it to be faster!!!! I’m so impatient.

Also, when I weighed myself this morning, I was up by like, .4 pounds. Am I obsessing too much over the scale? Some people say to just throw the scale away and go by how your clothes are fitting. I feel like that would be even more discouraging as I don’t seem to be noticing too much of a difference in the way my clothes fit. Maybe I should do a no-weigh month. What do y’all think? Comment down below.

I did measure myself the other day and saw that I have lost 2 inches in my derriere and almost two inches in my belly area. My arms and legs have stayed pretty much the same. So, that’s encouraging I guess, but the progress in measuring is much harder to see right away. Also, it is waaay hard to measure yourself with a measuring tape. I feel like I can measure the same area three times in a row and get three different measurements. Anyway… The point is, I’m still losing weight and still making progress even if it is slower than what I would prefer.

So, this week’s plan is to do some intermittent fasting (hereafter referred to as IF). IF is when you fast for a certain amount of time and only eat within a short window. The easiest IF ratio is 16:8, where you fast for 16 hours and eat for 8 hours. There are some people who make it more extreme and shorten the eating window to 6, 4, or even 2 hours. But I’m not that cray, yet.

This week, I am going to be doing a 16:8 IF. I have my lunch at school usually at around 12:15, so I will have until 8:15 to eat all of my calories for the day. This honestly doesn’t seem too daunting to me because before I was doing the keto diet, I would often skip breakfast and just have some coffee. So, I started today and have been successful, so far. I am interested in seeing if this type of eating is going to make me lose more quickly. So again, starting weight today was 207.8. We will see what it is next week!

My meal plan for this week was pretty easy, since I didn’t even have to prep any meals for breakfast. I always plan different dinners throughout the week and adjust as needed. Since it’s just James and I, we sometimes don’t even get around to eating all the meals we have planned because we just have so many leftovers. So, here’s what I’m having for lunch and snacks:

IMG_0198
Cauliflower tortillas

Lunch: Taco with cauliflower tortilla, topped with half an ounce of sharp cheddar cheese, 1/4 tomato, and 1 TB guacamole. Side: 1/3 cucumber.

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Keto Taco

Nutrition: 485 calories, 7.6g carbs, 37.1g fat, 29.5g protein.

Snack: Protein Coffee: 2 scoops of Isopure protein powder (add some coconut oil or HWC if desired and if calories allow).

Nutrition (just protein powder): 220 cal, 1g net carb, 1g fat, 50g protein.

I also made up a batch of Creamy Chicken and Mushroom Soup that I thought I would interchange with my taco lunches to change things up a bit. (Also, in all honesty, the main reason is just that I didn’t make enough taco meat. 😉 ). (Nutrition for 1 cup of soup is 156 cal, 4.9g carbs, 10g fat, 9.3g protein.)

This will leave me with about 700 calories remaining for dinner. I also am planning on going to the gym this week and doing cardio three times and strength training three times. I’m super bummed, by the way because my chiropractor said I should stop running on the treadmill and do the elliptical instead. 😦 So we will see how that goes.

So that is the plan for this week! I will also be vlogging during the week, so make sure you head on over to my Youtube channel and subscribe so you can see it in action!

 

 

Posted in diet, Health, Ketogenic

Keto Meal Prep

I have been trying something new recently. It’s called “meal prepping”. Have you heard of it?

I started two weeks ago and prepped my breakfasts and lunchs for the week. As I mentioned in my previous post, I have not been very strict recently on my keto diet and I really need to crack down and get to work.

So, this week, I used this keto macro calculator to calculate how many calories I should be consuming (based on factors such as my height, current weight, activity level, etc..) and what percentage of those calories should be from fat, carbs, and protein.

When I first started keto, I didn’t worry about tracking all of my food. I just counted my net carbs and tried to stay under 20g. But I’ve been stuck at 209 pounds and fluctuating up to 213 and back down to 209. So, I thought I would try to go by the results of the keto calculator.

The calculator told me I should be eating around 1496 calories, 120g of those from fat, 100g from protein, and 20g of carb. The amount of calories honestly freaks me out, right now, because I’ve always though when you diet, you need to be at such a caloric deficit (i.e: under 1200 calories–which is torture, by the way!!).

So, this week, on Sunday, I pre-planned all of my breakfasts and lunches based on my macros. It took forever and I realized I would need a lot more protein than what I’ve been having to meet that goal.

Anyways, here is my meal plan for the week: (If you would like to see my video of what I eat in a day, click here.)

Breakfast:

Coffee with one scoop of Isopure protein powder and 1 TB HWC: 160 calories, 5.5g fat, 25g protein, 1.5g carbs.

Cinnamon Muffins

Cinnamon Muffins with Cream Cheese Frosting: 249 calories, 21.6g fat, 7.2g protein, 3g carbs.

1 hard-boiled egg: 78 calories, 5.3g fat, 6.3g protein, 0.6g carbs.

(I have not been eating both the muffin and the egg each morning, but it’s nice to have the option to eat both, or one or the other.)

 

 

Lunch:

3oz. Chicken Breast: 142 calories, 5.2g fat, 21.8g protein, 0g carbs.

 

Zuchinni pizzas: 163 calories, 14.3g fat, 5.4g protein, 4.3g carbs.

Deviled Eggs with Bacon: 161 calories, 15.2g fat, 6g protein, 1g carb.

Snack:

1 oz almonds: 180 calories, 16g fat, 7g protein, 2g carbs.

Zuchinni Pizzas

Deviled Eggs

 

 

 

 

 

 

 

 

For dinners, I have just been making different keto meals at home and making sure to stay as close to my macros and calorie goals as I can.

 

So far, I have really enjoyed doing keto this way. It is a lot less tempting for me to cheat because I have stuff ready to go in the fridge.

 

I’m also happy to announce that I finally saw a number lower than 209 today! 207.6, to be exact! It’s been a great week, so far and I look forward to sharing next week’s meal plan with you soon!

Posted in June 2017

Egg Fast because I’ve been failing at Keto

Hey guys!

So yeah, I have a confession to make: I have been failing at my diet, my exercise, and in other areas of life. 🙂 *sigh* Why???!!

So, to kick things back in gear, I started an egg fast on Tuesday of this week. I’m on day three and I have lost about three pounds. I have not been exercising apart from walking our dog because I find that on an egg fast I just do not have enough energy. I’m excited to be back on track with my diet and am hoping that in the month of October, I will hit my next goal.

In other news, I went to the chiropractor and he is recommending that I switch to the elliptical machine instead of running because my hips are misaligned. I always feel weird on the elliptical, though. I hate running, but the elliptical makes me feel so clumsy and I feel like I don’t burn as many calories for my efforts. But we’ll give it a shot…

I’m also considering doing a 24 hour fast at some point in the month of October. I’ve heard a lot of people do fasting on a keto diet and I’ve never really tried it before. So, stay tuned for that.

Anyways, just thought I’d write a quick, super casual update.

Posted in diet, Health, Ketogenic, Running, Weight Loss

I’m Baaaaaack!

On August 3rd, I woke up at 5:00am, drove thirty minutes north, took a few deep breaths, and walked into my first year of teaching middle school. I may have been more nervous than some of my students on that first day, thinking “am I really qualified to do this?”, “what am I even doing?” and the ever ambivalous question “what is differentiated instruction?”

Life has been a whirlwind ever since that first day, and while I never completely forgot about my fitness goals, they have not been at the forefront of my mind. Lesson plans, assessments, parent contact, student success, administrative duties, and all the other miscellaneous responsibilities of being a teacher took over. Well, it has been just over three weeks since the first day and I am ready to get back in the saddle.

It’s not that I have fallen off the wagon, per se, but I have not been as careful as I should be with my diet, nor have I been doing any sort of exercise (besides the two flights of stairs I walk up every morning and ambulating up and down the hallways). Despite the numerous cheat meals (or cheat DAYS), and my more sedentary state, I am thrilled to announce that I have lost another 10 pounds. That makes for a total loss of 20 POUNDS, people!!!

So, thanks in most part to my husband’s encouragement, I’m back at it! It never seems like a good time to get back at it. I’m still overwhelmed with school responsibilities, stressed, and tired. But that’s life. It’s always going to be that way. I’ve just got to bite the bullet and hit the treadmill. So that’s what I did, today.

I ran my fastest mile today (which is still not very fast, but hey, it’s progress). I’m still preparing for a 5k on September 30th, which is very scary and motivating. I also started the 200 sit-up program that my husband reccommended and am doing that on the days that I don’t run.

So, despite all of my set backs recently, I am very satisfied with my results and ready to make more progress in the coming weeks.

Posted in diet, July 2017, Ketogenic, Recipes, Weight Loss

Bulletproof Coffee Pods

 

One of my favorite things about the Keto diet so far (besides the amazing results I’ve been seeing) is Bulletproof Coffee.

Bulletproof coffee is, essentially, a fatty cup of coffee, to kick-start your morning and keep you full. While technically, the term “Bulletproof” is a trademark for a specific brand, people have adopted the term to describe any cup of coffee that has added fats to it.

bulletproof!

There are many ways to make bulletproof coffee and everyone likes it made differently. The common denominators, though, are usually some sort of butter, or fatty oil or a combination of both.

 

Because I normally don’t eat breakfast, and I love coffee anyways, bulletproof coffee is great for my mornings on-the-go (or just any morning)! However, it can be quite time-consuming on a busy morning. I have to grind the beans, brew the coffee, get out the ingredients, mix those together, pour the coffee, and then blend it. And some mornings, I just don’t have time for that!

So, I made these bulletproof coffee pods with all the pre-measured ingredients, frozen together, for a fast, convenient time-saver.

I started by measuring out my butter (1 TB), coconut oil (1 TB), vanilla (1 tsp) and collagen powder (1 scoop). While I filled the muffin tin with my ingredients, my oven was preheating to a very low temperature.

Pre-made pods

When I had filled the muffin tin, I popped it in the oven for a few minutes until all the ingredients were melted together. Then, I placed them in the fridge (you could put them in the freezer but mine wasn’t big enough to accommodate my tray 🙂 ). Once they were solid, I popped them out of the tin using aknife, put them all in a ziplock bag and stored them in my freezer. Frozen pods

Now, in the morning I can just brew my coffee, pull one of these pods out, add some heavy whipping cream, and blend it all together!

You can easily vary or substitute these ingredients to suit your personal taste, as well. You could use cinnamon, cocoa powder, ghee butter, stevia drops (if you like your coffee sweet), protein powder, etc… the possibilities are endless! Bulletproof pods

I know it sounds weird, at first to think of putting butter in your coffee, but trust me, you will love it (blending everything with Heavy Whipping cream is the key–it foams up like a latte!) And now, with these convenient pre-made pods, making your bulletproof coffee will be easier than ever!

Zumba!

My apartment complex is offering free Zumba classes on Thursday nights, so I thought “Why not try it?!”

Going into the class, I wasn’t exactly sure what to expect. Of course I’ve heard of Zumba before but I had no idea how difficult it really would be! I was hard-core sweating 10 minutes into the class. But I loved it! The instructor was super high energy and incorporated a nice variety of simple and complex moves so that newbies like me wouldn’t feel completely lost.

I couldn’t always keep up with all the moves (especially when it came to the hip gyrations! lol) but I feel like for my first time, I did fairly well and I plan on going again next week!

Posted in diet, Health, July 2017, Running, Weight Loss

Days 8 & 9: Making Progress

(To my readers: (Wow! It feels weird to say that!) I think from now on, I will continue to update this segment two days at a time, so as not to overwhelm with too many posts or be rather boring. 🙂 )

Day 8 was on Monday. I felt just ok about my run-not the best and not the worst. I’m totally scrapping the C25K plan for now and setting my own goals, instead. I feel like my own goals are slightly more realistic and manageable right now, and more than anything, I don’t want to become discouraged by not meeting goals.

I had a rest day on Tuesday. Sometimes I’m just not feelin’ it, I tell ya, and my hip was not feelin’ it on Tuesday. I don’t know what else to do about that-I’m taking fish oil and collagen supplements. I think the only thing that will help is seeing a chiropractor for an adjustment.

My body was feeling better tonight and ready to hit the gym, and I had a pretty successful run. I could really tell that progress is being made tonight. I ran at a faster pace at the beginning and then did intervals of fast running and walking for a total of twenty minutes plus a five minute warm up and cool down. I think my next run, I will try to focus on endurance, not speed, because I feel like that is my weaker weakness.

Onward and upward (and hopefully downward on the scale. 😉 )!

Posted in Body Positivity, diet, July 2017, Weight Loss

Will I Always be the Fat Kid?

All my life I’ve been the fat kid.

It didn’t help that I lived in France for a while where I towered above all of my classmates in elementary school. Nobody was shy about talking about my weight, not even the grown-ups. I remember one kid teasing me and asking me “How much do you way? 50 kilos???!?!” And I said “No….” (because I actually weighed more than that).

The doctor I went to in France wanted to put me on a diet. I was eleven. I remember him talking to me about the things I should and shouldn’t eat and all I could think was that I don’t make the meals in the house…I just eat whatever is set in front of me and whatever my family is eating.

In high school, I decided I’d had enough and started running every day and basically starving myself. I would skip breakfast, have an apple for lunch, have a small portion of whatever meal was prepared for dinner, and I avoided sweets. Towards the end of that school year, people started noticing changes in my body. But I wasn’t skinny enough to be called thin, even though I had lost a good amount of weight. So, still, I was the fat kid.

So I wonder…when/if I make it to my goal weight, will the doctors still classify me  as “obese” according to the BMI chart? Will people still call me “big-boned” or “curvy”? And most importantly, when I look in the mirror will I be able to see myself as I truly am? Or will I always be the fat kid?

Posted in Health, July 2017, Running, Weight Loss

Days 6 & 7; The Good, The Bad and The Ugly Cry

I didn’t write about my run yesterday because it was so bad and I was ashamed. I felt like a failure, poopy nugget, incapable of succeeding at anything and too discouraged to admit my shortcomings right then.

My run started out ok..I ran 8 minutes without stopping and then walked for about five, following the week 5 day 2. When I set out to run the second set of 8 min. I immediately felt burned out and couldn’t do it!

I had also been feeling pretty emotional all day, and there is just something about not being in a very good mindset that makes it so much harder to run. During the last 8 minutes of my walk/run, when I was struggling to find every last bit of energy in my body, I flashed back to when I was in high school and would go running almost every weekday with my dad.

We would agree on it the night before: “I’m going to the gym tomorrow, wanna come?” he’d ask. “Yeah! Just wake me up when it’s time to get ready”, I’d reply. And the next morning, he would come get me at 5:00 or so, I’d stagger into my workout clothes, and slowly wake up in the passenger seat on the way to the gym. We were sometimes the very first people there, walking in as soon as the doors opened and heading straight to “our” treadmills. And then we would run, side by side. We never really talked while we ran (we were too busy huffing and puffing) but it was nice to know we were there for each other.

And I missed that…so badly…and between that thought and all the negative thoughts about how poorly I was doing and how much I was failing, I began to sob on the treadmill. I mean, I was ugly crying. I left feeling sad and defeated.

Today, as I reflected on my run yesterday, I reminded myself that every day I go to the gym is something to be proud of. I didn’t know if I’d have time to go today, after working 8 hours, meeting a friend for coffee, having dinner when I got home, waiting for it to settle, etc…plus knowing I have an early morning tomorrow, as well.

I was really encouraged, though by my friend, who runs a lot and admitted to me her own mental blocks when it comes to running and shared a bit of her perspective with me. I felt so refreshed and motivated by our conversation, that I just had to go running tonight no matter what.

And I’m glad I did. I ran a mile without stopping! Granted, it was a really slow pace, but for me, it was an accomplishment. I pushed myself, having set a goal of running for ten minutes without stopping, I ended up running 12:30-something because I was so close to completing a mile that I couldn’t just stop at 10 minutes! So I’ve past my mental block-I know I can run a mile, at least without stopping, and am just gonna keep on working my way up to 1.25, 1.5, 1.75, 2…

Posted in diet, Health, July 2017, Ketogenic, Weight Loss

10 Keto FAQ’s

Are you thinking about trying out this whole Keto thing? Here is a list of  frequently asked questions about the Ketogenic Diet with some fairly simple answers to help you. I am not an expert in this area, per se, but I can share whatever knowledge and understanding I have. So here we go:

1.Where does the word “keto” come from? Keto is short for “ketogenic”, which refers to a state of ketosis that your body goes into when it is burning fat and using “ketones” as energy.

2. How does the ketogenic diet work? Normally, the body uses carbs (which are turned into glucose) as energy. The ketogenic diet forces the body into a state of ketosis by limiting the amount of carbs so the body can switch from burning glucose to burning fat (this is called being “fat-adapted”).

3. How long does it take to become fat-adapted? It depends on your body and how strict you are going to be with the amount of carbs you consume and if you’re hitting your macros every day.

4. What is the Keto Flu? The Keto Flu is a period of detox as your body is becoming fat-adapted. People often experience flu-like symptoms such as headaches and muscle aches during the first few weeks of the keto diet. Read this article to learn more about the Keto Flue and how you can prevent it.

5. What can I eat on a Ketogenic Diet? The ketogenic diet focused on eating healthy fats, a moderate amount of protein and extremely low carbs (under 20g). So you can eat basically any meat, green leafy veggies, cheese, eggs, and healthy oils and fats. Click here for a more complete list of low-carb foods.

6. Do I have to limit or count my calories on a keto diet? Yes and No. In the beginning, it’s helpful to log all of your food to see how many carbs you are consuming. Lots of foods have hidden carbs, so until you know which foods to avoid, it’s best to keep track. You don’t need to be too concerned with actual caloric intake, though. Obviously, you don’t want to have too many calories and you want to be eating enough calories, but most importantly, you want to make sure you are hitting your macros.

7. What are macros? There are three groups of macros (or macronutrients) of which every food is made and those are protein, carbs, and fat. On a Ketogenic diet, the standard macro proportions to aim for are 60-70% fat, 30-40% protein, and 5-10% carbs. You can easily track your macros by using apps such as My Fitness Pal.

8. How much weight will I lose on this diet? It depends on your body, how much weight you have to lose, how strict you are going to be and whether or not you exercise. A lot of people see a dramatic weight loss in the first month. Some don’t have any weight loss according to the scale, but lose inches. The important thing is to trust the process because it does work.

9. Do I need to buy any supplements? You do not need to buy any supplements to do the keto diet. The only supplements you might consider are vitamins such as magnesium, iron, potassium, etc… as a lot of people tend to have a deficiency in those. But really, if you are eating your leafy green veggies, you should not have a problem. And you definitely don’t need to buy any “ketones”, or “keto pee strips” or other “keto diet products”. You don’t need them, trust me. Save your money to buy more bacon and steak.

10. How do I start the keto diet? You just do. Bite the bullet. Limit your carbs to under 20g net carbs per day (by subtracting fiber from total carbs), drink plenty of water, add lots of salt to your food to avoid the keto flu symptoms, make sure you’re getting enough fat and enough calories (especially in the first couple of weeks) and KETO ON, my friends!