INDUCTION Day 2

I fell short of 20g net carbs yesterday.  I really need to bump up my vegetables.  In the first phase of Atkins, called Induction, you need to aim for 20 grams of net carbohydrates of which most should be made up of foundation vegetables.

The problem right now is that I haven't been planning my meals.  When I plan on paper then I can see where I may fall short and need to adjust. Today I think I'll make time to plan out my meals for the rest of the week.

To calculate the net carbs of food, simply subtract the grams of fiber from the grams of carbohydrates.  You do this because fiber doesn't block your body from burning fat so you don't need to count it.  So if a small tomato contains 3.6 grams of carbs with 1.1 grams fiber, that tomato has 2.5 grams net carbs. (3.6 - 1.1 = 2.5)

Here's what I ate yesterday.

BREAKFAST
1 mild Italian sausage (no fillers / no sugar)
1/2 small tomato
1c Romaine
1/4c diced avocado
4 black coffees
2 glasses water

LUNCH
Creamy Southwestern Taco Soup (leftover from yesterday)

SNACK
2 hot dog wieners (no fillers / no sugar) with mustard wrapped in 2 Romaine leaves

DINNER
6 oz grilled pork chop
1 cup yellow wax beans pan fried in 1 tbsp butter

DESSERT
1/2c sugar free Jell-o with 1 tbsp heavy cream

INDUCTION DAY 1

A lot of people want to know EXACTLY what I eat so they can go home and do what I do.  Well what the heck...here's what I had yesterday.  Note that I was aiming for 20 net carbs but fell short reaching only 17.5 which means I have to add more vegetables.

BREAKFAST:
5oz lean ground beef sauteed with 1/4 cup chopped red bell pepper
1c torn Romaine drizzled with 1 tbsp olive oil
4 cups black coffee
2 glasses water

SNACK:
1c torn Romaine with 1/2c chopped avocado
2 strips bacon
1 cup herbal tea
1 glass water

LUNCH:
Creamy Southwestern Taco Soup
2 glasses water

SNACK:
Celery stalk with 1 oz spiced Gouda

DINNER:
1/2c spaghetti squash with 1tsp butter
6oz baked chicken breast with the skin
2 glasses water

DESSERT:
1/2c sugar-free Jell-o with 1 tbsp heavy cream

I'm officially down 23.2 pounds and feeling great.  However, I've hit a two month plateau so I've decided to go back to the first phase of the Atkins Diet which is Induction.  I still have 40+ pounds to lose so I'm hoping this will end the plateau and I can start losing again.

I'll be eating 1500 to 1800 calories a day and I won't exceed 20g of Net Carbs.  Net carbs are calculated by subtracting the fiber from the carbohydrates.

At each meal I'll eat 4 to 6 oz of protein.   Of the 20 grams of carbs, I'll eat 12 to 15 grams in the form of foundation vegetables.  That's equivalent to about 6 cups of salad fixin's and 2 cups of cooked veggies.

Stay tuned for more details!

MAKE TIME FOR SOME EXERCISE!

It's been years since I've done any sort of formal physical activity.  So today I'm starting out with 3 sets of 15 reps of abdominal crunches and 3 sets of 12 reps of squats.  I've already done the crunches and nearly had a cramp afterward!  Ugh!  Really out of shape!!!!

I have the book Body for Life and I'm loving it.  I have all the equipment I need to work out from home so as soon as I my fitness room is ready I'll be following the exercise ideas in the book.  They are so well illustrated and so thoroughly explained!  Plus loads of success stories to keep you inspired.

Last night I planned 2 day's worth of meals to help me plan my controlled carb lifestyle.  I find that by planning I'm not going around in circles wondering what to eat or worse, make a mindless decision and then regret it.  This way, it's easier on me.

Here's a great quote:  "What you get by reaching your destination is not nearly as
important as what you will become by reaching your destination."
- Zig Ziglar

Fits and Starts

Confession: I fell off the low carb wagon and I'm making my way back.  Convinced now more than ever that a controlled carbohydrate way of life is right for me.

I recently re-read The New Atkins for a New You...I mean I pored over it, made notes and finally, I completely understand the science behind the 4 Phase Program and why it's so important to follow it correctly.

Watch for new Induction (Phase 1) recipes as I lose pounds without ever feeling hungry.  Stay tuned!

BEEN DISTRACTED!

Sorry for the long delay.

The lead up to Fall is my busy time.  Hence this very short BLOG.

I am still on track with Atkins and loving the way I feel.  I am not yet a svelte, lithesome, slip of a girl...but I am down to 2 chins instead of three!!!  :o)

In a few days I will get back to regular BLOGGING.  My apologies for the big hiatus.

Cheers!

Cheryl

CHEZ PIGGY, a Low Carber's Dream Restaurant

Kingston, Ontario Canada.  Ah yes, my little mini vacation took me to this lovely historic city.  It's a little city that begs to be walked.  For a great family outing, a visit to Fort Henry is a must. 

This is a view from the top of the hill at Fort Henry.  The building you see here is a Mortello Tower.  It's one of 4 that were built to help defend the fort.  From the top of the hill, the vista of Kingston and out into Lake Ontario is breathtaking!

Kingston has beautiful architecture, beautiful views along Lake Ontario, and endless gift shops, outdoor cafés, bistros and restaurants in the quaint downtown core..

But of all the places my husband and I love to stop into for a really good meal, it's always Chez Piggy.  No point going anywhere else, except Pan Chancho of course!  The late Zal Yanovsky of The Lovin' Spoonfuls and his late wife, Rose Richardson launched both restaurants...the first, Chez Piggy about 30 years ago and later in the early 2000's, Pan Chancho.

The staff know their menus and the recipe ingredients!  We told our servers (we ate there more than once) that we were low carbing and they we able to help us navigate the menu effortlessly.  One time, they even brought the recipe page from the kitchen to show us there was no sugar in the citrus dressing!

If you're ever in Kingston...go to Chez Piggy. http://www.chezpiggy.com/  You'll be glad you did!

The cookbook is a foodie's dream!!!!

THE PERILS OF WEEKEND GUESTS!

I love my friends and I'm so grateful for all the wonderful relationships in my life.

But, I have to say that having company stay for a whole weekend can wreak havoc on the best laid plans.

Alas, I succumbed to the tantalizing and tempting wines that were being offered.  Yes, I imbibed and it was bliss.  Aside from these indiscretions, I never veered from my low carb way of eating.

All in all, it was an awesome weekend and the food was incredible!

Our wonderful friends brought a rack of lamb that we grilled covered with Tandoori spices and served with a thick garlic dip.  To die for and that was just the appetizer!!!!  Then we had steaks done to perfection.

We breakfasted on a smoked salmon frittata along with a smoked slab of Canadian bacon.  Oh my goodness!!!

We shopped for our fresh veggies at the local farmers' market.  It was the perfect weekend for any foodie...and that I am!  Yum!

SUMMER HEAT and more BBQs!

Yep!  Another BBQ.  Actually, these events are becoming a breeze.  I eat a fatty snack like 8-10 black olives or an ounce of cheddar before I head out the door.

When I get there I stay away from the appetizer table.

When dinner is served, I have meat, cheese and salad.  If I suspect the burgers or sausages have filler or sugar, even after it's on my plate,  I will not eat it.  I'll cut it all up and push it around.  I'll even get up for "seconds" and look for cheese, olives and more greens to make up for it.

I also don't engage in "diet" talk.  It just invites people to push food on you.  Even if a person passes a compliment about my weight loss, I shrug it off lightly with an, "Oh yeah?  Gotta wear this shirt more often then!"  If anyone pushes and asks if I'm on a diet (how rude some people can be!), I just say, "Um...no.  I just eat what I want and what pleases me."  So if someone then wants to offer some food, it's easy to say you don't like sweets or you're already full.

Hard-nosed?  No.

I have boundaries and I am prepared to enforce them for the sake of my health.  Too many times I have let people sabotage my efforts.  Not this time.

I'm polite but not very tolerant of food pushers..."Just this one bite won't kill you."  "But I made it especially for you."  "You used to love this!"  For me, just a simple, "I couldn't eat another bite.  Thanks.  I'm full." works like a charm.

Let's fire up the grill!

PAMPERED SNACK

I wanted a snack to pamper myself.  A sort of pat on the back for all the good work I've been doing lately.

This looks awesome, tastes amazing but it's so simple to make.  An impressive appetizer for any occasion too!

PRONTO PESTO SNACK-O!
Serves 1...me!

3 Sapori tomatoes or 3 large cherry tomatoes
2 Bocconcini fresh mozzarella cheese balls
2 tsp basil pesto
5 large black olives
1 crisp bacon strip, crumbled.

Using an egg slicer, slice the soft mozz or use unflavored dental floss...a knife just crushes the delicate cheese. Slice the cherry tomatoes and arrange in a nice pattern on your plate.  You're special so make it look pretty.  Add the olives and drizzle the tomatoes and cheese with the pesto.  Top with the crumbled bacon.  Freshly ground pepper.  Oh my!

IN OUR DREAMS ...

I was inspired to decorate this plain mirror frame after I got back from the doctor today.  Yippee!  Only 2 weeks into the Atkins program and my blood pressure is back under control!  As in, IT'S NORMAL!

The message around the frame says, "IN OUR DREAMS WE ARE ABLE TO FLY...AND THAT IS A REMEMBERING OF HOW WE WERE MEANT TO BE."

So now when I gaze into the mirror,  I'll remember to fly and to follow my dreams...

Similar mirrors will soon be available for sale from yours truly.  If you'd like to purchase a similar one, or one customized featuring your favorite quote, contact me through the Blog.  They measure 10 x 10 and the mirror in the middle is about 4x4.  A great reward for reaching milestones or a wonderful gift for a friend.

Now back to the studio for some more art making.

LOVE THIS SNACK!

Here's a really simple snack you can keep on hand.

• Take large Romaine leaves.  
• Place 1 slice of nitrate-free deli ham or chicken breast, top with 1/2 slice Swiss cheese and spread a mixture of mayonnaise and mustard on top.  
• Roll the Romaine and pin with a toothpick.

I make many of these at the beginning of the week.  If I'm hungry between meals (seldom), I'll just grab one of those.
Sometimes I'll have three with a handful of black olives for a fast lunch.

EXERCISE: Every activity counts.

You don't ave to join a gym or invest in a ton of equipment to start getting fit.  You just have to start moving more.

For the last 2 days, my husband and I have been installing a rail around our very large deck.  I'm the gopher...go for this, go for that.  I'm putting mileage on the ol' bod!  So even though I was going to start a "formal" exercise routine (and I will) for now this is fine.

Tomorrow I'll be doing step aerobics for warm up and body building with free weights.  I'm using the exercises from the Body for Life for Women by Dr. Pamela Peek.  It's fantastic.

Well, I better get back outside and help some more!

SUNDAY BRUNCH FOR A CROWD

This is a rich and filling brunch item.  It makes 8 generous servings, but it would look great as part of a buffet cut up into 16 servings.  Great to have on hand as a quick snack.  A great pot luck item too!

LEEK and BROCCOLI EGG CASSEROLE

Serves 8

Carbs: 6
Calories:287

INGREDIENTS
2 large leeks, white and some green parts, thinly sliced and rinsed
2 tbsp butter
1/2 tsp dried thyme
1/2 cup finely chopped red bell pepper
2 cups finely chopped broccoli florets
18 eggs
1 cup grated old or medium cheddar
Salt and pepper to taste

DIRECTIONS:

• Preheat oven to 350F.
• Over medium heat, melt butter in a pan and add the leeks and thyme.  Cook to soften for about 10 minutes.  Do not brown.  Remove from heat.
• Beat the eggs and pour into a greased 3 qt / 5L rectangular glass baking dish.
• Evenly sprinkle the cooked leeks, then the pepper and the broccoli.
• Top with the grated cheese.
• Bake for 30-35 minutes until the middle is set.
• Broil for a couple of minutes to brown the cheese.

Broccoli and Company: Over 100 Recipes for Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Collards, Kale, Kohlrabi, Mustard, Rutabaga, and Turnip

GREAT START TO THE DAY!

I love breakfast best!  I usually wake up hungry but while in Ketosis it takes a while for me to get hunger signals...but I never skip this most important meal.

This morning I put together 2 cups loosely packed baby spinach.  Added 1/4 avocado, 1/4 tomato and drizzled the veggies with 1 tbsp olive oil.  I lightly pan fried 2 deli ham slices (nitrate free), topped them with a slice of Swiss cheese and a poached egg and a teaspoon of mayonnaise.  A bit of pepper and a pinch of Fleur de Sel and it was very tasty indeed.  I'd love for you to name this recipe.  I can't think of anything...

Today promises to be sunny and I'll be expending energy outdoors.  Helping hubby put up a rail around the deck. 

DAY 10 ON INDUCTION

So far so good.  Being in Ketosis is bliss!  No hunger, I actually have to remind myself to eat.  Ha!  Try that on a low fat / high carb diet!

My big challenge is drinking all my water.  I hate having to pee all the time!  Cuts in to my productivity and my sleep.  And 64 ounces seems like a prescription for a camel fixin' to cross the Sahara!  Well, I'd better do it anyway.  Gotta work the program for it to work for me.

This is typical weekend fare for my husband and myself.  Nice medium rare steak and eggs with fried tomato slices.  I usually have spinach greens too but I was out.  Morton's Steak Bible: Recipes and Lore from the Legendary Steakhouse

On a sunny summer day we sit out on the deck to eat.  It's so refreshing and relaxing.  Plus everything seems to taste better outside.

I don't know what I'm making for supper tonight but if it rocks, I'll share my recipe!

Now to the faucet for some H2O!

COCKTAILS AND WINE

I'll admit to enjoying a good vodka martini and fine wines.  But when you're trying to lose weight, these have to come off the acceptable list.  That's all well and good, but what happens on special occasions?  Can you do low carb and still have a drink from time to time?

The key word is time to time.  So if you're used to having a cocktail after work, or during dinner, or after dinner or more, you'll have to cut that out.  But it's quite OK to have a cocktail or wine on a special occasion in moderation.  My big downfall is that I get ravenous if I drink alcohol.  If I get carried away, I'll be eating everything in sight!  So I practice moderation.

During Induction of course you should avoid it, but hey, it's summer and life happens.  I'm happily losing weight and if that changes, I'll cut out the cocktails completely.  But for now, on special days I'll treat myself to a very fine glass of wine, thank you very much.

WEIGHING IN ON WEIGHING IN... Obsessed with the scales?

I've learned that a daily weigh in for me is a sure-fire way of setting myself up for failure.  It used to be I could be having a great start to the day but if I got on the scales and the number was up by even 1/2 a pound, my spirit would crash.  The internal dialogue would start, "What's the use.  I'll never get this weight off..."  And to the fridge I'd eventually end up.

For some, the scales is a form of torture.  I know a woman who is, in my humble opinion, a little under weight but she gets on the scales and wants to lose yet another 5 pounds.  She says the scales keep her honest and give her a feeling of control.  Hhhmmm...

I say if you're that dependent on the scales, it may be time to put it away.  I know for some of you this is scary.  And that could be your cue.  Believe me, the scales will always eventually give you "bad" news.

So, even though I had originally planned to weigh in on a weekly basis, I'm going to do it once a month.  Yep!  You heard me right.  I'll weigh in on August 5th.  I'm FREE!!!!!

MONDAY IS WEIGH IN DAY! Drum roll, please.....

I have one of those fancy scales (bought mine at a hospital)...tells you how much you weigh, what your percentage body fat is, your BMI and the number of calories you're consuming to maintain this weight.

Personally, all I'm interested in are 2 numbers:  my current weight and my percentage body fat.  No point getting lighter but still being mostly made up of lard.  Right?  This is also helpful when you start working out.  One day you get on the scales, you've worked your buns off for 2 weeks and the scales say you've put on 4 pounds!  ARG!  But, if you look at your percentage body fat, you'll see it went down.  YEAH!  So, yes indeed, it was an expensive scales but for me, well worth it

You're curious to see how much I've lost.  I can tell.  But first I have to fess up.  I originally weighed myself 3-4 weeks ago.  Today was my first time weighing myself since then.  I had already been making some small changes to my diet in those last few weeks.  Less wine and fewer carbs and moving around a bit more.  I'm just telling you so that if you start on Atkins and you don't lose a whole whack of weight in the first few days not to despair!  :o)

I officially started Phase 1 of Atkins (Induction) on Wednesday, June 30.  I have lost 9 pounds in the last 3+ weeks.  I feel great.

Last Wednesday I also had blood work done.  Got a call from the Doctor's office saying that my Vitamin D count is still very low.  It should be 76.  Last year it was down to 36 and I began taking 3000IU of Vitamin D for 3 months and then cut back to 2000 and then I forgot to keep taking them. 

Anyway, today they tell me it's gone up to 45 but I have to get serious.  So, 3000IU of Vitamin D for 3 months and then 2000IU for the rest of my life.  This lack of Vitamin D could also explain my high blood pressure, I was told.

So I'm going to take them when I brush my teeth every morning.  Apparently it's OK to have 3 tablets all at once on an empty stomach.  We'll see....

And now to develop a recipe for tonight's dinner.

IF YOU'RE GOING TO BURN DINNER....

For the last month or so I've been on a mission to empty the large freezer of everything that's still fit to eat.  I came upon a large tray of thighs from back in January that I was too lazy to separate before freezing.  So I asked my husband if his cooker/smoker (Big Green Egg) would hold that many thighs.  The answer was affirmative.  Big Green Egg Cookbook

We put the thighs on partially frozen and set the heat for 300F to cook for an hour.  We left them on for 1-1/2 hour or more and we overcooked them.  Now normally you'd have to try really hard to burn something on the Big Green Egg but we got distracted.  So we ate 4 thighs between us, choosing those that held out promise of some moisture.  The others, hhhmmm...  What to do, what to do?  I have to doctor up 11 chicken thighs because I sure don't want to throw food out!

So here's what I did with 4 of those thighs for lunch today.  They yielded about 1 cup of meat.  You don't have to use charred chicken to try this low carb recipe at home!  :o)

CHOPPED CHICKEN AVOCADO SALAD
Serves: 2
Carbs: 11
Net Carbs: 6.5
Calories: 550

INGREDIENTS:

• 1 cup cooked chopped chicken
• 1 small scallion (green onion), finely chopped
• 1/4 cup mayonnaise
• 1/2 large Haas avocado, chopped
• 1/2 plum tomato, chopped
• 1 crisp bacon strip, crumbled
• 2 cups torn Romaine
• Freshly ground pepper to taste

DIRECTIONS:

1. Mix first 4 ingredients together thoroughly.
2. Stir in chopped tomato.
3. Divide Romaine onto 2 plates.
4. Mound chicken mixture in the middle of the lettuce.
5. Sprinkle with bacon bits and season with pepper.

 We ate it as soon as the recipe was completed.  We both felt that if it had been sitting in the fridge for a couple of hours, the flavors would have blended more and been even better.

This is Day 5 of being back on the Atkins program and I feel energized and thrilled to finally be back on track.

I'll be weighing in tomorrow.  Judging by all the trips to the loo, I expect to see a large weight loss.  I completely understand that the first few pounds are water loss and low carbing is a strong diuretic.  I checked and I am definitely in Ketosis... big time!  Yippee!  No wonder I feel so darn good.