You can follow my food Diary on My Fitness Pal.
http://www.myfitnesspal.com/food/diary/layneacarver
I've selected Wednesday's to be my intermittent fasting day, so there won't be any entries until this evening.
I'll make a post soon about why I choose to use intermittent fasting as part of my plan.
Happy Low Carbing!
Wednesday, January 27, 2016
Sunday, January 24, 2016
Low Carb Schnitzel and Mashed Cauliflower
Meats that have been marked down for quick sale are my favorite! Now, unless the package is damaged irrevocably or there's a bad smell emanating from the meat, then it's perfectly fine. You should use it quickly or freeze it though. I have a deep freezer, which is very convenient for stocking up on all sorts of things when they're on sale or marked down.
Here you can see, I have 4 packages each with 2 cutlets. All of them were mark down, and all in all, I spent $5.54. There are 3 people in my house, and I expect that everyone will have 2, with 2 being left over (maybe).
I put a large dollop of lard in my pan to get hot over a medium heat. You could also use bacon grease, coconut oil, or other cooking oils.
The breading mixture consisted of:
Parmesan Cheese 1/2 Cup
Almond Flour 1/4 Cup
Garlic Powder 2 Tbsp
Onion Powder 2 Tbsp
Salt To Taste
Cajun Seasoning To Taste (Optional)
Mix the ingredients together well, and then push the cutlets down into it, covering both sides. Fry them on each side for several minutes until they reach a nice golden brown color.
The nutritional data is approximately as follows per serving:
Calories: 524
Total Carbs: 8 g
Net Carbs: 7 g
For a side dish, I made mashing cauliflower.
For a side dish, I made mashing cauliflower.
Boil 2 bags of frozen cauliflower. Cook until tender and then drain.
These are the added ingredients:
Mozzarella Cheese 1/2 Cup
Sour Cream 1/3 Cup
Ricotta Cheese 1/2 Cup
Salted Butter 1/2 Stick (4 Tbsp)
Spices (all to taste):
Salt
Garlic Powder
Onion Powder
Cajun Seasoning
I put everything in the pot with the cauliflower, then I use a stick blender to mix it together.
This is what it looks like once blended. The nutrition breaks down as follows:
Calories: 287
Total Carbs: 9 g
Net Carbs: 7 g
I ate my entire plate, and it was delicious and filling!
This is my food log thus far today. I'm sure I will eat a little bit more before bed.
Happy Low Carbing!
Saturday, January 23, 2016
Blood Sugar
Hello Low Carbers!
My blood sugar reading this morning was 98! That's the lowest I've ever seen it in the morning (fasted).
I had some nuts, cheese, bacon and a sausage patty around 11 am, then my husband, Rocky(my dog), and I went for a 2 mile trail hike at a local park.
(This picture is actually from a week ago, but it was a similar experience. Husband not pictured. lol)
Liver is one of the most nutrient dense foods I can think of off the top of my head (along with maybe eggs), however, you should know that liver does contain some carbohydrates due to it being the store house for glycogen. Your muscles also store a small amount of glycogen for quick energy. It works the same way in animals, so their livers tend to have a few carbs. It's worth the carbs for the nutrition, if you like liver!
I tested my blood sugar about an hour after eating and it was 110. Not too bad. I hadn't exercised between eating and testing. (Exercise is a quick way to lower your blood sugar.) In fact, I had been sitting on my butt playing Assassin's Creed Black Flag for over an hour.
Here's a screen shot from My Fitness Pal for today so far. Since I'm subtracting fiber, my total net carbs are at 19. I will probably eat something else before going to bed, since it's only five now, and I last ate at three.
I'm hoping my blood sugar is still low in the morning! Below are some related links on blood sugar and liver that are worth checking out! There is a ton more information out there. These are just a few to get you started.
Happy Low Carbing!
- Mark's Daily Apple - Organ Meats
- Mark's Daily Apple - The Definitive Guide to Insulin, Blood Sugar, and Type 2 Diabetes
- Diet Doctor - How to Reverse Your Diabetes Type 2
- Chris Kresser - Why your “normal” blood sugar isn’t normal (Part 2)
Friday, January 22, 2016
What I ate today
Hello Low Carbers!
Today before I left for work I ate a small handful of mixed nuts. Specifically Planter's Pistachio mix. I didn't count or measure how many or how much, but I think a safe estimate is about 1 oz.
For lunch I had 2 Land 'O 'Lakes snack cheeses, a medium-ish Haas Avocado, half a container of lunch meat, and some mayo.
For supper, I baked some cheddar cheese slices on a silicone mat. I friend some hot dogs in bacon grease, and when the cheese was just slightly golden brown, I plopped a hot dog in the middle of it a rolled it up. I ate two of those and one frank by itself. I also ate about 7 grape tomatoes (watch the sugar in these), because I was hungry before the food was ready. For a side, I fried a bag of frozen green beans in the left over grease until the were slightly browned.
Picture below are the franks rolled in cheese on the baking pan (be sure to use a silicone mat or parchment paper) and about 1/3 a cup of green beans.
My estimates are as follows:
Calories: 1958
Net Carbs: 23g
Net carbs are total carbs minus fiber and/or sugar alcohols. These do not affect your blood sugar like other carbs and sugars do.
(Cheese wrapped Hot Dogs)
(My supper plate)
My blood sugar this morning before eating was 113. This evening before eating it was 109. I took a walk and checked it again. It was 96.
These numbers may seem a little high, but in December before I started my journey, my morning glucose was averaging around 126 and after meals it was sometimes over 200. Those numbers scared me! I've never been diagnosed with diabetes, but it runs in my family. I'm sure I have pre-diabetes at the very least, but I know what foods to avoid to keep my blood sugar out of those dangerously high numbers.
I'm hoping my blood sugar continues to fall along with my weight!
Happy Low Carbing!
Today before I left for work I ate a small handful of mixed nuts. Specifically Planter's Pistachio mix. I didn't count or measure how many or how much, but I think a safe estimate is about 1 oz.
For lunch I had 2 Land 'O 'Lakes snack cheeses, a medium-ish Haas Avocado, half a container of lunch meat, and some mayo.
For supper, I baked some cheddar cheese slices on a silicone mat. I friend some hot dogs in bacon grease, and when the cheese was just slightly golden brown, I plopped a hot dog in the middle of it a rolled it up. I ate two of those and one frank by itself. I also ate about 7 grape tomatoes (watch the sugar in these), because I was hungry before the food was ready. For a side, I fried a bag of frozen green beans in the left over grease until the were slightly browned.
Picture below are the franks rolled in cheese on the baking pan (be sure to use a silicone mat or parchment paper) and about 1/3 a cup of green beans.
My estimates are as follows:
Calories: 1958
Net Carbs: 23g
Net carbs are total carbs minus fiber and/or sugar alcohols. These do not affect your blood sugar like other carbs and sugars do.
(Cheese wrapped Hot Dogs)
(My supper plate)
My blood sugar this morning before eating was 113. This evening before eating it was 109. I took a walk and checked it again. It was 96.
These numbers may seem a little high, but in December before I started my journey, my morning glucose was averaging around 126 and after meals it was sometimes over 200. Those numbers scared me! I've never been diagnosed with diabetes, but it runs in my family. I'm sure I have pre-diabetes at the very least, but I know what foods to avoid to keep my blood sugar out of those dangerously high numbers.
I'm hoping my blood sugar continues to fall along with my weight!
Happy Low Carbing!
Introduction!
Hello Low Carb-ers (or those interested in the journey)!
I have decided to share my experience with my new life changes publicly for a few reasons.
First, it provides some accountability! I have specific goals, and I know what I have to do to achieve these goals. However, knowing other people are counting on me to succeed adds an extra layer to my desire to accomplish my goals.
Second, I have done untold hours of reading, studying, and experimenting with what works best for my body. Just because I know, doesn't mean I've always followed my own advice, but I have a vast knowledge of how this life style works. I hope to be able to share it with people.
Lastly, I just want to add my voice to the movement. Sometimes, even old hats need a new perspective on things. I know that I read blogs and watch vlogs of other people following a similar plan. It not only motivates me, but also gives me ideas for when I'm tired of the food and looking for something new.
So, what diet am I following? I'm going to call it low carb high fat. I will not be counting calories or macros too strictly. I may or may not be in ketosis. I may or may not be following a paleo or primal diet. I have studied these plans in depth, and I appreciate what they offer to the world of nutrition, but I have to do what works best for me. My main goal is to stay under 40 grams of carbohydrates per day.
So...that being said, let's get something things out of the way.
Everything I eat is not going to be organic and/or grass fed. I think eating organic and/or grass fed is excellent, but it doesn't fit for me to do it all the time. There are still many benefits to be had from simply cutting out sugar, starch, and most carbs.
I do eat artificial sweeteners. I will not budge on this. Breaking the sugar addiction is hard enough on it's own, if you try to make me give up every vice, I'm going to fail. So yes, I drink diet soft drinks, I eat sugar free jello, and I even cook with sucralose (Splenda) on occasion.
I understand full well that eating so called "real food" is best. Most of my diet is "real food". So, the occasional processed lunch meat, sugar free product, chicken nugget, or other processed item sneaks into my diet sometimes, so what? I'm only human. I work full time, have a husband, pets, and a house to take care of (I can't even imagine people who have kids on top of that). Sometimes, I need convenient more than I need to be perfect.
So, what am I going to share on this blog? Well, here's a partial list:
So, today I weighed exactly 230 lbs when I stepped on my scale. I'm 5'4, so this puts my BMI at 39.5. Now, I know the fallacies with using BMI as a measure of anything, but I have a goal to no longer be obese in the eyes of the medical establishment, and further to no longer even be over weight.
On December 31, 2015, I had ballooned up to 244.5 lbs. That put me in the morbidly obese catagory, which thankfully, I'm no longer in.
So, I've already lost 14.5 lbs in 22 days!
Below, I'm going to share links to my goal charts.
Happy Low Carbing!
Weight Loss Chart
Goals Chart
I have decided to share my experience with my new life changes publicly for a few reasons.
First, it provides some accountability! I have specific goals, and I know what I have to do to achieve these goals. However, knowing other people are counting on me to succeed adds an extra layer to my desire to accomplish my goals.
Second, I have done untold hours of reading, studying, and experimenting with what works best for my body. Just because I know, doesn't mean I've always followed my own advice, but I have a vast knowledge of how this life style works. I hope to be able to share it with people.
Lastly, I just want to add my voice to the movement. Sometimes, even old hats need a new perspective on things. I know that I read blogs and watch vlogs of other people following a similar plan. It not only motivates me, but also gives me ideas for when I'm tired of the food and looking for something new.
So, what diet am I following? I'm going to call it low carb high fat. I will not be counting calories or macros too strictly. I may or may not be in ketosis. I may or may not be following a paleo or primal diet. I have studied these plans in depth, and I appreciate what they offer to the world of nutrition, but I have to do what works best for me. My main goal is to stay under 40 grams of carbohydrates per day.
So...that being said, let's get something things out of the way.
Everything I eat is not going to be organic and/or grass fed. I think eating organic and/or grass fed is excellent, but it doesn't fit for me to do it all the time. There are still many benefits to be had from simply cutting out sugar, starch, and most carbs.
I do eat artificial sweeteners. I will not budge on this. Breaking the sugar addiction is hard enough on it's own, if you try to make me give up every vice, I'm going to fail. So yes, I drink diet soft drinks, I eat sugar free jello, and I even cook with sucralose (Splenda) on occasion.
I understand full well that eating so called "real food" is best. Most of my diet is "real food". So, the occasional processed lunch meat, sugar free product, chicken nugget, or other processed item sneaks into my diet sometimes, so what? I'm only human. I work full time, have a husband, pets, and a house to take care of (I can't even imagine people who have kids on top of that). Sometimes, I need convenient more than I need to be perfect.
So, what am I going to share on this blog? Well, here's a partial list:
- Recipes
- Weight Loss Updates
- Grocery Shopping lists
- Fitness Updates
- Interesting related articles etc.
- Anything else pertaining to my lifestyle
So, today I weighed exactly 230 lbs when I stepped on my scale. I'm 5'4, so this puts my BMI at 39.5. Now, I know the fallacies with using BMI as a measure of anything, but I have a goal to no longer be obese in the eyes of the medical establishment, and further to no longer even be over weight.
On December 31, 2015, I had ballooned up to 244.5 lbs. That put me in the morbidly obese catagory, which thankfully, I'm no longer in.
So, I've already lost 14.5 lbs in 22 days!
Below, I'm going to share links to my goal charts.
Happy Low Carbing!
Weight Loss Chart
Goals Chart
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