Posted in diet, Health, Ketogenic, Weight Loss

Keto Diaries Week 3 – I’m craving carbs!

Monday: I did not fast for 24 hours today, like I had planned. James and I ended up having a later dinner on Sunday, and I wanted to eat dinner with James on Monday. So, I didn’t quite do 24 hours, though I did skip breakfast and lunch. I have been feeling pretty tired. I don’t know if it’s because I worked out on Thursday and was completely wiped out afterwards. I also had a pretty busy weekend. I guess it could be an electrolyte imbalance or I could be dehydrated. I’m trying to figure it out, because I hate feeling like I’m dragging.

Tuesday: I’ve felt less tired today. Still not feeling full of energy like I did on some days last week. The school administrators and PTSA keep on putting carb-filled food in front of my face. It’s really awesome that they want to encourage us teachers, but also, I can’t have any of the snacks that they are providing. I should just not even go look at the options. I should just stay in my classroom, away from temptation. But I go everytime and then I’m hangry because I WANT CARBS! 😦 I’m just really craving carbs right now. It’s good to practice saying “no”  I guess I’ll just go eat my salad….

Thursday: I felt super sick this morning (#notpreggers) and I’m not sure what is wrong. I hope that it’s just that I’m dehydrated or maybe I’m not getting enough electrolytes. I also don’t have much of an appetite, which I know is normal on keto, but also I don’t want to put myself in too much of a caloric deficit. Made chicken cordon bleu keto style tonight for dinner. It was ok, but I wish I had made some béchamel sauce because it was just a little dry.

Screen Shot 2018-05-21 at 3.57.06 PM.png

Friday: James and I are leaving tonight to getaway for our third-year anniversary! I didn’t have breakfast or lunch, but just got a couple of bulletproof coffees from Starbucks. For dinner, we had leftover chicken cordon bleu.

breakfast

Saturday: We had an amazing breakfast today of scrambled eggs, bacon and fruit (blueberries for me). The scrambled eggs were sooooo good! I don’t know what I did differently, but they turned out amazingly! For lunch we had brats (mine was bunless) and for dinner we had huge ribeyes with brussel sprouts and I’m so bummed that I didn’t take a picture of it because it was beautiful and it was delicious!

Sunday: This week started off kind of poorly. I felt really sick and tired. By the end of the week, I felt pretty good, though and I’m proud of myself for sticking to keto and not cheating. I am really craving carbs and I’m not sure that is something that will ever go away. Still haven’t weighed myself (weigh-in day is 5/31!) but I feel like I can tell a difference in my body composition. Other people might not be able to, but I can feel things tightening up, which is super exciting!

Keto Diaries Week 3 VLOG

Posted in diet, Health, Ketogenic

Keto Week 2

Monday: I’m fasting today. I feel pretty good! I haven’t experiences very many hunger pains and I have been keeping my mind busy, planning fun activities for the summer. James and I went shopping tonight after he ate dinner and I started to feel a little bit weak towards the end of the trip, so I broke my fast at 24 hours. See, self? I don’t NEED food to make it through a Monday…

Tuesday: Did Intermittent Fasting. Had a bigger lunch (Tuna Salad-YUM!) and felt great!

Wednesday: Typical hump day. I felt a little bit tired but not nearly as tired as I felt pre-keto diet. My mood has been great all week. I have been more confident, and more upbeat than I have been in a while. IMG_0814

Thursday: Did a P90X workout today – chest and back. I’m not going to stick to the DVD’s strictly, yet, at least until I get out of school for the summer, but it’s good to start doing some sort of workout. Right after I finished, I crashed for about 30 minutes on the couch. Went to Chuys for dinner and ordered steak and chicken fajitas without any tortillas.

SO PROUD THAT I HAVE NOT CHEATED!

Friday: The PTSA at school put on a little snack bar for teachers, which was really sweet of them. I walked by platters of muffins, candy, cookies, chips, and popcorn and grabbed a LaCroix sparkling water, and went back to my room and ate my lunch… *high-five, self!* James and I went to Outback tonight and I ordered steak, with shrimp and added on a lobster tail. It came with a side salad and some broccoli. James didn’t believe I could eat it all, but my lunch was on the smaller side today, so I had no problem polishing it all off! I did feel really wiped out today…possibly due to my workout yesterday? End of the week?

Saturday: Such a fun day! So nice out! Planned my meals for the week, took Ro for a 2-mile walk, cleaned the house, picked up a couple groceries, went for a swim, and had people over for dinner!

Overall, after this second week back on the keto diet, I am feeling pretty good! I did really struggle on Friday because I wasn’t able to have any of the things the PTSA brought for teachers, but I am super proud to say that I have not once cheated. I feel like I have so much energy and I can be so productive because I don’t feel like I’m dragging physically or mentally. I also feel like I’ve been in a better state-of-mind and have had a more positive, happy mood (to which my husband will attest).

IMG_0799

No weigh May has been great so far! It’s nice to not have to stress about the scale and just be able to focus on how I am feeling. I took some progress pics, and they look the same to me, but I know I feel different, and I feel like I have lost some weight. But even if I haven’t, I know that my body is changing, and that I’m feeling better, and that is what matters most.

Excited to see how I do in week 3! Going to try to add in more workouts and stay focused on my goals.

KETO DIARIES VLOG

Posted in diet, fasting, Ketogenic, Weight Loss

Keto 2.0

Dear Diary,

It has been a week since I re-started my weight loss journey. I thought I would never want to go back to Keto, but I know that it works for me and I loved the results I had last time, so I’m going for it.

I’m being a little more strict this time around, especially at the beginning. For the month of May, I’m not going to be weighing myself (No-weigh-May!), I’m not going to be making any keto bread substitutes with almond flour or using fake sugar, I’m going to eat clean(er) foods, and I’m going to exercise.

My starting weight last week was 237. So we will see how quickly I can lose this time. I hate to set a goal, because a lot of times, they are unrealistic and I just end up disappointed. So for now, my goal is to just stay on track and have no cheat days for the whole month of May.

“You can do it, but it won’t happen overnight. Keep going!”

Love,

A Fat Girl

VLOG l Keto Diaries

Posted in Body Positivity, diet

I’m Alive!

Dear Diary,

Man! My last entry was kind of a bummer, right?! So, on a more positive note, I just want to remember all the wonderful things about my body.

First, and most obviously, I have to be thankful for the ability to simply live. I only have a short time to be on this earth (hopefully), so I’m thankful that I get to live. I’m thankful that I can run and jump and BREATHE.

I’m thankful for my strong legs that allow me to stand in front of a class and teach all day.

My arms, which are relatively strong for a girl, have been a life-saver in all of our moving adventures (and they’re pretty useful for giving and receiving hugs). What would I do without them?

I have eyes to see the wondrous beauty of this world, ears to hear the birds sing, and a nose that allows me to (literally) stop and smell the roses. Because of my vocal chords and lungs, I can sing and laugh.

Every part of me, down to my little pinky toe has been wonderfully made and I have so much to be thankful for.

So, I may not be able to do a lot of things (like run 5 miles, do the splits or do a pull-up), but I know I have the ability and the tools to keep striving towards those goals, and that’s more than some people can say.

Love, A Fat Girl

 

Posted in diet, Health, Weight Loss

Square 1

Dear Diary,

It’s been a while since I last wrote….and that’s because I’ve been ashamed.

Thanksgiving and Christmas have come and gone. I splurged and have not stopped splurging since then. So I’ve avoided you, and the scale, and everything that made me think of how much progress I have lost. But now, it’s time to fess up.

I would probably still be in denial if it hadn’t been for the incident with my jeans the other day…

Anyways…I messed up and I don’t know why it’s taken me so long to get back on track. I’m back at square one and I think I might need professional help at this point.

How does one determine whether or not to seek professional help? And what would they say if I consulted them? “Eat more veggies, fewer sweets. Drink more water. Exercise three times a week.” All the things I have been told my entire life. All the things I know already. And all of these things I loathe.

I actually don’t loathe veggies, really. But I also don’t loathe sweets. And exercise? Who has time? Who has the motivation? Who has the will-power?

Ugh. So simple, yet so difficult. Because I’ve tried those things before and have seen only minor changes over a very long period of time. Is it this difficult for everyone?

I don’t want to be one of those people that is constantly making excuses for myself, and all of a sudden, wind up on an episode of “My 600 lb life”. I always think “that will never be me”… but what if it were?

In trying to self-assess my mental state when it comes to food and weight loss, I have come up with two main strongholds:

I love food.

I hate exercise.

I turn to food for comfort. When I’ve had a bad day, there’s nothing I want more than to come home and have a treat. It’s also a creative outlet for me. Cooking is a relaxing activity. It’s safe territory. There have been so many good times shared around food. If you take that away, what do I turn to for comfort? Naps? That wouldn’t help towards exercise goal…

I don’t think I have to explain the hating exercise part. And people are all like “Well, it gives you endorphins and blah blah blah and actually boosts your mood”. You know what else boosts my mood? Snacks.

I know I need to change. I wouldn’t be writing this if I didn’t know that. I just don’t know how. I’m tired of trying fad diets and restricting my diet so severely. I’m tired of depriving myself of every sweet treat. I need to do something, but I don’t know what to do. I know, I know….exercise and eat right. So simple, yet so stinkin’ hard.

My dream? To live a healthy life, but to actually LIVE without constantly worrying about my health.

So, what’s my plan? I really don’t know. I’ve set a goal of losing at least 8 pounds this month and have set up some action steps to help me achieve that goal. I’ll check in next week to let you know how it went.

Love,

A Fat Girl

 

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.

IMG_E0203
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!