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Low-Carb Menu

My last doctor visit in June showed I’m still low on Vitamin D and my cholesterol went up a bit. It’s not super high but enough for my doctor to want me on a low dose of statin. With that said, I don’t believe cholesterol numbers are all that, meaning, for me I’m focusing on my HDL and Triglycerides. From the research I’ve done I don’t believe the LDL and total numbers are the say all.

I haven’t been keeping to my healthy way of eating and I know that’s why my cholesterol has risen some. I have stayed low-carb BUT I’ve added in Ezekiel bread, Joseph’s Pita bread, low carb tortillas, and other frankin foods. I need to stop this frankin food eating insanity!

And I think I’ve been eating too many carb as well. So, I’m motivated to get back to the basics. Eating all God made food again. I am rereading my Atkins’ books and have added a few more to my library.
I have also gained 5lbs back. I ‘m determined to lose the 5lbs and lower my cholesterol as well (mosty for the doctor, I don’t plan on taking any medication).
Sunday Aug. 10th-16th
Sunday:
Breakfast: Bulletproof coffee-2TBL butter, 1TBL MCT Oil, 1 TBL  Heavy Cream
Lunch: 1 Avocado, 1 slice of sharp cheddar cheese, 6 oz of chicken
Snack: Bulletproof coffee (same as above)
Dinner: 2 eggs, 1/4 cup cottage cheese, 2 handfuls of spinach, chopped red onions, sauteed in 5TBL Butter
Snack: 2 Almond Keto Bombs (pg. 249 from Keto Clarity)

I didn’t feel hungry at all. I loved my food and enjoyed every bite. The Almond Butter Keto Bombs, were, well, the bomb, hehe. They were good. I do need to make some Brain Boosters soon. I really like those and they have less carbs.

Monday
Breakfast: 8:30 Bulletproof Coffee
Lunch: 12:30 6oz of canned Salmon (wild caught), 2TBL Blue Cheese, 2TBL homemade mayo, 1/2 avocado, lettuce to wrap it all in.
Snack: 2:30 cup of Tassimo Espresso, 4tbl heavy cream
Dinner; 7:00 2 eggs, sausage, 1/4 red onions chopped, 2 handfuls of spinach, 2TBL butter, 2TBL feta cheese, 2tbl sesame seed oil <-----not sure if I should have added that, I need to research sesame seed oils.

I did have a downer around 2:00 P.M. I was tired. By 4:00 I was okay and back to teaching a few sessions with Brent and Caleb. My morning Bulletproof coffee had me stuffed and hurt my tummy a bit. I think tomorrow I’m going to cut the coconut oil to 1TBL. It will save me on some calories and hopefully I won’t feel so stuffed after drinking it.

Tuesday
Breakfast:8:00 Bulletproof Coffee, 2TBL Kerrygold butter, 1TBL coconut oil, stevia
1:00 P.M. Bell Peppers, onions, 1/2 avocado, 2TBL Palm Oil, 6 oz steak, spinach
2:30 Tasimmo Coffee with heavy cream (way too much at 4 tbls) I think I’m going to cut back on the cream. I feel like I’m eating too many calories by the end of the day.
5:30 2 Almond Butter Keto Bombs
8:30 12 Rib-eye steak, 1/2 sweet potato, 1tbl butter
9:45 Grande Starbucks Coffee with heavy cream <-----should have said no thank you to my sweet SIL

I was hunger free until 5:00 P.M. so I ate 2 Butter Bombs to hold me over until I was able to eat supper (which was way too late). I left the house around 6:00 to go to a neighborhood watch meeting with hubby and we planned to eat out after. This is why I ate so late. After the meeting we were heading out to the airport to pick up my MIL and found a good steakhouse on the way.

I should have scaled back on that steak to a 10oz at least. I did only eat half the sweet potato but I know I went over my protein and carb intake for the day which I’m aiming for 60g. of protein and 25 carbs.  Since I only ate half of the large sweet potato I’m hoping it was around 18 carbs.
Then my SIL bought us a Starbucks Coffee to sip while we waited for the plane. I couldn’t resist (which I should have). So Tuesday was not a good keto day for me.

Wednesday:
8:00 A.M. Bulletproof Coffee, 2TBL butter, 1Tbl coconut oil. It takes me about a half hour to drink Bulletproof coffee. I much prefer 1tbl coconut oil. Listening to my body.
12:00 2 eggs scrambled with spinach, onions, mushrooms, 1/4 cup cottage cheese, 2tbl feta cheese, and 2tbl butter, 1tbl red palm oil.
2:00 P.M. coffee with 2tbl heavy cream
6:00 P.M. 6oz steak, bell peppers, onions, 3tbl butter, and two brain boosters

I was hungry about 11:00 A.M. and later hungry for dinner around 6:00. In the morning I didn’t feel good, my stomach hurt some. Nothing major but I felt a bit nauseated.

I know keto sticks are not super accurate but I did get some to see if I was at least in some sort of ketosis. There are 3 different ketones and one can be found in the urine. I read that ones you are in ketosis for a while the readings on this will not be reliable anymore but that’s okay with me. I just want to know if I’m in ketosis.

Yay, I was, although hunger pangs haven’t subsided. Hopefully that will happen in time. Maybe with only being 4 days in is too early for that.

My Great Lakes Gelatin arrived, wahoo! So I’ll be adding that to my coffee and drinks daily. At least 2tbl a day. This gelatin is expensive (at least to me) and it has taken me at least over 6 months to finally order it, but look how big the container is! I thought it was going to be pretty small. I’ve been adding this to Lupe’s smoothies as well.
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Thursday:
8:00 A.M. Iced Bulletproof 2tbl Gelatin powder, 2tbl Kerrygold Butter, 1tbl coconut oil
12:40 P.M. 5oz sausage, 1tbl feta cheese, 1/4 cup cottage cheese, 1/4 cup onions, handful of greens
2:26 P.M. coffe, 2tbl cream, stevia, 2 brain boosters
6:00 P.M. 2 eggs, onions, feta cheese, cottage cheese, greens

I was a little tired around 3:00. When I made my 2:00 P.M. coffee, I actually didn’t really want it. I made it more out of habit.

Friday:
8:00 Bulletproof Coffee: 2tbl Kerrygold butter, 2tbl coconut oil, 2tbl gelatin
11:00 6oz steak, veggies, butter, cheddar and feta cheese, and one brainbooster
1:00 coffee, cream, gelatin
4:30 1/4 cup Brazil nuts
6:30 Sausage Pancakes from the book Coconut Ketogenic Diet (they were yummy and filling)

The night before I went to bed around midnight and woke this morning about 7:30. You’d think that 7.5 hours would be enough but I was tired by 10:00 A.M. My MIL is visiting too so I’ve been up late with her all week. We love to talk. Thank the Lord I have a super MIL. I did feel better energy-wise around 4:00.

Saturday
8:30 Bulletproof coffee
1:00 4 left over sausage pancakes with a salad topped with homemade mayo dressing (my homemade mayo didn’t come out right so I’m pouring it over my food as a dressing)
6:00 6oz of steak and lots of veggies, cabbage, spinach, cilantro, onions, tomatoes, from Genghis Grill

Wasn’t hungry all day, yay!

I haven’t lost any weight even though my carbs have stayed at 20 carbs. I think I’m eating too much fat but that’s okay (for now as I try to figure out my ratios). Although I’d love to lose 5lbs I’ve decided to just work on my health.  I’m focusing on my triglycerides and HDL. LDL is an indicator for me, that I had been eating more carbs via low-carb foods, that are not good for me.

So with that I’m focusing on not eating those low-carb franken foods. They raise my numbers and quite frankly I didn’t feel all that great after consuming them. My tummy would get upset.
Lowering my carb intake to 20 has not been hard. I thought it would be since I was at 70 carbs a day but eating lots of veggies, protein in moderation, and adding lots of good fats has made it quite easy in fact.

When Lupe and I go out on our dates we have stayed away from hamburger joints and either go to a good steakhouse or Genghis Grill so I’m not tempted to eat that one hamburger bun. When I have a steak the two sides I add is a sweet potato with lots of butter and green veggies. If the sweet potato is big then I eat only half. It’s hard to leave the other half because I love sweet potatoes.
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