Category Archives: Might be helpful…

Weigh In and weekly plan ~ WEEK 8 & 9

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I have been very slack this last 2 weeks so I’m playing catch up … the last 2 weeks have been similar from a  healthy eating point of view as well….and it’s all down to lack of organisation and keeping track of things….there are gaps .

My organisational drop out is due to change of shifts which is not usual as for the last few years I’ve been on night duties this week I was put onto a few days  – I am going to have to do this every now and again and so I’m going to have to get myself organised..because this time I have failed abysmally….

So I’ve got to take the decision to deal with it not see it as a failure (which bottom line …it is) but as a learning tool to deal with future situations. I will have notice that I’m on days but unlike this time I will be prepared. I didn’t stick to my eating as little carbs as possible and I did have some alcohol (I discovered Amaretto sours at the end of a buy shift on an acute mental health unit it was lovely!)…so for the record (with some gaps ….although not as many as I thought actually.

Keto 8

Keto 9

When I weighed myself on Wednesday (which I was dreading) – I’d put on 800g which in the scheme of things I don’t reckon was too bad. I am trying to find the positive in all of this.

Anyhoo onwards and upwards wlEmoticon-smile.png

 

Pesto Chicken Casserole with Feta Cheese and Olives…..

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Serves 4

Ingredients

  • 1½ lbs chicken thighs or chicken breasts
  • 3½ oz. red pesto or green pesto
  • 123 cups heavy whipping cream
  • 8 tablespoons pitted olives
  • ½ lb feta cheese, diced
  • 1 garlic clove, finely chopped
  • salt and pepper
  • butter, for frying

Instructions

  1. Preheat the oven to 400°F (200°C).
  2. Cut the chicken thighs or filets into pieces. Season with salt and pepper and fry in butter until golden brown.
  3. Mix pesto and heavy cream in a bowl.
  4. Place the fried chicken pieces in a baking dish together with olives, feta cheese and garlic. Add the pesto.
  5. Bake in oven for 20-30 minutes, until the dish turns bubbly and light brown around the edges.

1008 Calories per serving, 3g Carbs

https://www.dietdoctor.com/recipes/pesto-chicken-casserole-with-feta-cheese-and-olives

FATHEAD PASTRY…Options..

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On my wanderings around the www I found Fathead Pastry which is high in calories and cream cheese ( http://shecallsmehobbit.com)

Fat Head Pastry (the original)

  • 170g / 6oz / 1 3/4cups pre-shredded/grated mozzarellaor Edam/mild
  • 85g / 3oz / 3/4cup almond meal/flour
  • 2 tbsp cream cheese (full fat)
  • 1 egg
  • pinch salt to taste
  • 1 tsp onion flakes

Now I have to say this is delicious but I found an alternative from someone who is not a lover of cream cheese and  as rightly pointed out if you are prone to any digestive inflammation of any kind then cream cheese isn’t helpful….so the alternative I found removes the cream cheese ad replaces it with fat (butter to be exact)…because you need something to give the pastry the elasticity. The removal of the cream cheese also makes it less gooey apparently so I’m going to try that tonight and see how it goes.

Fat Head Pastry (the modified version)

  • 1.5 cups (145g) low moisture, part skim mozzarella cheese
  • 4 tbsp almond flour
  • 3 tbsp coconut flour
  • 4 tbsp butter melted
  • 1 tsp vanilla extract
  • 1/4 cup or equivalent sweetener
  • 1 egg

Mix all the dry ingredients in a bowl, then add one well-beaten egg. Stir until well combined. Set aside.

In a separate bowl, melt your mozzarella and fat(s)in the microwave on 30-40% (depending on power) for 2 minutes, stirring and blending after 1 minute.

Immediately add the dry ingredients to this and fold it over and over to incorporate as much of the cheese with the others.

Nuke it for 10 seconds on high, then fold\kneed it until you have a uniform color with no obvious ‘cheesy’ spots.

Repeat the nuke if you if it starts getting hard to work the cheese.

Once you have it uniform, roll it into a ball, then nuke one more time for 10 seconds on high.

Place it between two sheets of parchment or silicon baking mats.

Press down with your hand to flatten it out as much as you can, then using a rolling pin to roll out the dough.

 

 

 

WEEK 4 ….Weigh in & Meals…

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Another good week …in fact a great week and for a few reasons.

  • Hopped on the scales today and I’d lost 1.7kgs (4lbs) so that means in 4 weeks I’ve lost 4kgs (9lbs).
  • Have been eating – this is a very good thing….I mean rather than juicing. Now don’t get me wrong I liked some of the juices and I would like to incorporate them into my healthy eating somewhere to give me a boost (get those 5 a day nutrients) but I did miss eating when I juiced exclusively.
  • We went out for a meal on Saturday and so I decided I wasn’t going to think about carbs on Saturday at all. So in addition to our meal out I had a bacon sarnie (sandwich to those that don’t know) in a roll and a hot cross bun …. I hadn’t missed bread type things but Oh I enjoyed them!
  • I still get to have a life which incorporates something that is huge in our family and I lost weight (did I mention I lost weight already? wlEmoticon-berightback.png)

So it’s been a good week and I will take that because I know there will be bad ones and I will come back here and read about the good ones to keep me motivated.

I’ve been a bit disorganised with meals this week …I don’t know why but I haven’t been pre-prepared although I’ve had back ups in the freezer so that has helped a lot. My meal planner below is this weeks mish mash

keto 4

That being said I have  used the fitness tracker religiously and logged my meals and snack in there. I actually struggle to eat all the calories I’m meant to have.

Anyhoo got to go and make tea …I’m thinking the prawns and fried cabbage concoction again …because that was really nice !

I’m in Heaven!

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So this week I was talking to one of my colleagues who is on a weight loss journey too (there are many of us just on the one ward I work on). She told me that she was using an app on her phone to track her calories etc.

Now the first thing I will say is she had me at “app”…I am unashamedly a lover of the app as my poor phone is all to aware of LOL!!). Secondly if I can use an app (an app!!) to help me lose weight then I am all on it. Now I’m not ignorant of apps for weight loss being out there ….HELLO ?!! …I said I LOVE apps!! The point here is knowing what apps are useful and the best way is on recommendation as far as I’m concerned….so….I know it’s not news but this is a really good app

http://www.myfitnesspal.com/

I’ve used the free service (Oh so sue me I’m a skin flint!!) for the past week now and it has really helped me …it has loads of information (goodness knows what the premium version has but I imagine for me it’s probably too much currently.

So a quick breakdown of what you can do with just the basics:

  • Set your goals – the app will help you set goals or you can customise it to whatever eating style you are going for.
  • Keep a food diary
  • Keep a track of your daily nutrients – carbs, calories, vitamins etc

The app will highlight when you are going off track and it’s got a huge database for inputting your food – often when you pop in a brand it’s there which I have to say I am impressed with that as it’s a US based company and they have a lot of the brands we use in New Zealand. There are blogs and recipes and forums so you can connect with others if that’s what you want to do….there are so many resources just within the community there , so much information and we all know knowledge is power.

So far the free app is working brilliantly for me and so for what it’s worth I’d like to add my recommendation to that of many others….well worth giving it a go if you are struggling or just need to give yourself a ready to hand resource to keep you focussed.

 

The Past week…

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This isn’t a detailed list of what I’ve eaten….I’ll get in to doing that at some point but this week I’ve just been getting my head around being able to eat fat …and mayo…and did I say fat!!!

So I use an app (hey I’m getting on a bit but I’m not oblivious to the wonderful world of apps 🙂 . It’s a great app that lets me plan meals, store recipes and at the same time generate a shopping list …I could go about it’s wonders but it is saving me remembering what I’ve eaten and more’s the point not having to write down here…because I can just pop in a screenshot of my weeks meals.

Now you will have to forgive there is a bit of a difference in meals because of the time differences (I’m in New Zealand and Pepperplate is a US app) but hey it works for me so today on the planner is my yesterday…it all works out in the end though so it makes no difference from a planning point of view.

Just in case it’s not obvious (because why would it be) the “N” that appears is not some new food type it’s just to remind me that I’m on a night duty so I can figure that in with recipes  – do they take a long time to cook or not, can I make a load in advance and have ready made meals.

Keto week 1.png

 

I got a lot of my recipes from the internet.

So far this week I’ve not found anything I didn’t like – in fact they have all been delicious. I am trying to keep to 20 grams of carbs a day just because I want to give the weight a kick start – to be honest it hasn’t seemed that hard so far but at the moment I’m still in the honeymoon period where everything is new and lovely so I know at some point that is going to change when I just have to have a sarnie! I don’t want to not be able to eating sandwiches but they are going to be a rarity now rather than the go to.

It all comes to planning – which lets face it is so much of the success of anything… what’s the saying? “Failing to plan means planning to fail” or something like that. This is why I have cooked double portions of everything I’ve eaten this week so that I’ve got the same. again in the freezer – so I can use these when I’m working as a meal at night.

“Breakfast” when I’m working is often hard boiled eggs because they are convenient if we are busy and I can snack on them without coming back to something that tastes horrible if it’s cooled down….and anyway I like hard boiled eggs.

 

 

Juicing…and stuff…

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Since I tried juicing a few weeks ago there are a few things that have come from it, the main one being the feeling of well being.

I know that sounds corny but it’s true…the feeling has been interesting and even others have noticed the change. I said a few weeks ago that I didn’t think I would juice all the time…I’ve changed my mind….hey a person can change their mind can’t they?!

 

So as of today I’ve started juicing full time….I’ve been really enjoying the juices and so thought I’d see how I feel doing them all the time.

It’s that thing about using all different tools on a weight loss journey…I’m not sure how long I will do it for (hey I was saying I didn’t think I would do it a few weeks ago)but I will just see how things go….

 

One of the things I’ve learnt over the last couple of weeks whilst I’ve been having fun with foodis that actually it makes me feel toxic when I go off the healthy eating thing now…toxic might sound a little dramatic but I can’t think of any other way to describe it so I’m sticking with toxic.

I’ve put those few pounds on and so this will serve a dual purpose…it will get rid of that toxic feeling and it will jump start the weight loss again…so hopefully win win…I’ll write how I get on.

I forgot!!!

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I forgot to put down I’ve got a new gadget coming soon….I was watching Queen Latifah’s chat show on TV the other week and she had Boy George on – he made a dish with Zucchini Spaghetti. I liked the idea of this given I’m just starting on my low carb journey. So I thought I would investigate gizmo’s for making veggie noodles / spaghetti.

I think this is a really good video to give you the comparisons…. https://www.youtube.com/watch?v=r0R1kSqx8bk 

I decided in the end to get the Spirooli slicer …because it will give you really long vegetable spaghetti. So you have the option of cutting it down to whatever size you want. I got it off Amazon in the USA….ironically it was cheaper for my to buy it and have it delivered to my door from America than it was for me to buy it in NZ…. sadly I find myself doing this more and more. It’s on it’s way so hopefully I’ll be eating veggie spaghetti really soonSmile 

Labneh continued…..

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So on from yesterday …the yogurt cheese is still straining (almost done). I weighed it a little while ago and the weight (which I don’t think is going to change much) is 400g which given I only used 800g of Yogurt is pretty good.

From a cost point of view I think that’s pretty good I would think that a kilo of yogurt will (if it strains the same) will give 500g of Labneh for $4…that’s $8 a kilo which is half the price of soft cheeses and a lot cheaper than using the Cows that Laugh as well (although I do love them).

I don’t want losing weight to be = to spending lots of money that’s not what it’s meant to be about.

Labneh..strained yogurt cheese.

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Bless you !!

Now seriously looking into the Laughing cow cheese thing got me thinking about cheese that was low in fat but cheaper than buying it in the shops..the average price seems to be anything from $14.76 – $18.per kg.

So I thought I would make a soft cheese from straining the Greek yogurt I had in the fridge….I had taken about 200g out of it this morning for breakfast so it’s not a full KG of yogurt but it will give me an estimate of what I could get out it cheese wise…..

Greek yogurt mixed with a bit of salt and popped into cheesecloth and left to drain the whey …and there you have it…. Labneh…ta-da!!

Watch this space …it’s hanging up in a cheese cloth at the moment straining. Then it’ll be decision time re how much it costs compared to what I can buy….tick tock….

This will be able to be used on both Green and Red days. This has less calories than the Laughing Cow so I reckon it’s going to be a winner. Now I’m working on the principle that the yogurt has only 2 syns for the whole Kg so the cheese is going to be pretty much syn free….if there’s anyone out there who knows different then I’d love to know but I think I will go for giving it a syn per 200g in the same way I do with the yogurt until I find out different or it has any effect on the healthy eating.