8:45AM
Slice of low-carb bread with butter and American cheese
Coke Zero
9:00AM
3-hour youth basketball refereeing
1:15PM
2 eggs
2 sausage links
2 bacon slices
Green peppers and onions in butter
Pico de gallo
2 Tbs sour cream
1 order mixed veggies (broccoli, green beans, squash, red peppers)
1 Tbs butter
Diet Coke with lime
8:00PM
2 low-carb wraps
3 slices cheddar cheese
6 turkey slices
Mustard
Coke Zero
Sugar-free, low-carb blueberry granola with cream
NOTE: On Saturday mornings, I volunteer time at my church to referee youth sports programs called Upward during the various seasons. Right now, they're playing basketball, so I get to put on the zebra outfit and run up and down the court all morning as kids become acclimated to the wonderful game of round ball. It's funny watching the really small players trying to dribble and they end up traveling or double-dribbling a lot. It's a learning process that takes time to develop the skills necessary to become a quality player once they enter middle and high school.
You know, our low-carb lifestyle journey is very similar to that. When we first start out, we don't exactly know how everything is supposed to work yet. All we know is we have this amazing new experience that holds great promise to improve our lives dramatically. Just as those young basketball players start to hone their skills and get better as each week passes, so too do low-carbers who see for themselves this way of eating in action and they build confidence to do it like never before. At some point, what I like to refer to as "the switch" happens in your brain where your old self is gone and you've taken on the persona of this new man or woman dedicated 100% to livin' la vida low-carb for the rest of your life. When that happens, look out! There's NO stopping you ever.
That's not to say you won't have struggles in your journey. But going back to the analogy of the young basketball players, even the professionals have a bad streak every now and then. It happened to Michael Jordan, Magic Johnson, Kobe Bryant, and LeBron James. Did that mean they needed to quit because they didn't score enough points or grab enough rebounds? Of course not. It just them that much more dedicated to work through the kinks and become the superstar players we know them to be.
The same goes for YOU when you go through the low-carb life. Bumps in the road are expected in the form of weight loss stalls and even gains, but it's no time to panic. Just work through those times doing the things that you learned way back when you started your low-carb journey (re-reading the book about your specific low-carb plan always helps rekindle the fire that got you started in the first place) and then DO IT! A steady sprinter will always be better conditioned to finish the race than someone who runs all out and then runs out of gas before the end of the journey. Pace yourself and make it happen. YOU CAN DO THIS!!!
Saturday, January 31, 2009
Friday, January 30, 2009
January 30, 2009 Low-Carb Menu
10:15AM
4 farm-raised hen eggs
1 Tbs butter
3 slices cheddar cheese
4 sausage patties
Coke Zero
2:30PM
Sugar-free, low-carb blueberry granola with cream
8:00PM
6-ounce sirloin steak, baked chicken with marinara sauce and cheese, green beans, cheddar cheese cubes, sugar-free chocolate mousse and low-carb cookies with cream, Coke Zero
NOTE: Have you ever had one of those weeks that felt like it never got started? That would be the apt description of my week. After a glorious cruise down to Mexico with 40 of my fellow low-carbers last week, I've been playing catch-up every single day this week just to stay afloat. I had high hopes of starting the writing process on my new book over the past few days, but that's been put on the back burner until next week because of my work that piled up along with Christine's doctor visits.
By the way, she goes to the physical therapist EVERY DAY next week to help with her neck/shoulder issues, but I'll try to squeeze in time to write when I can. Because I'm so caught up on my podcast interviews right now, I can take a couple of months off from recording them. WOO HOO!
Some of you have asked why I abandoned my "sweet"-free mission and that's an excellent question. For the past year, I've been caught up in trying to follow rules, eating this, not eating this, counting these grams, making sure I'm getting enough of these grams, yadda yadda yadda. But when I lost weight the first time in 2004, that wasn't my mentality at all. I just ate. Sure, the basic principles of livin' la vida low-carb were there with me consuming foods low in carbohydrates and high in fat, but I followed a very simple strategy: EAT when I'm hungry and stop when I'm not.
And let's remember something here--it's just food. Food was meant to be nourishing and in some cases pleasurable so you feel like you're living rather than suffering. That's where I am right now with my diet and what I am doing currently is not much different from what I did to lose weight five years ago. All in all, I'm MUCH happier doing this and I look forward to sharing how this is impacting my weight on a monthly basis. I think it may just surprise some people.
4 farm-raised hen eggs
1 Tbs butter
3 slices cheddar cheese
4 sausage patties
Coke Zero
2:30PM
Sugar-free, low-carb blueberry granola with cream
8:00PM
6-ounce sirloin steak, baked chicken with marinara sauce and cheese, green beans, cheddar cheese cubes, sugar-free chocolate mousse and low-carb cookies with cream, Coke Zero
NOTE: Have you ever had one of those weeks that felt like it never got started? That would be the apt description of my week. After a glorious cruise down to Mexico with 40 of my fellow low-carbers last week, I've been playing catch-up every single day this week just to stay afloat. I had high hopes of starting the writing process on my new book over the past few days, but that's been put on the back burner until next week because of my work that piled up along with Christine's doctor visits.
By the way, she goes to the physical therapist EVERY DAY next week to help with her neck/shoulder issues, but I'll try to squeeze in time to write when I can. Because I'm so caught up on my podcast interviews right now, I can take a couple of months off from recording them. WOO HOO!
Some of you have asked why I abandoned my "sweet"-free mission and that's an excellent question. For the past year, I've been caught up in trying to follow rules, eating this, not eating this, counting these grams, making sure I'm getting enough of these grams, yadda yadda yadda. But when I lost weight the first time in 2004, that wasn't my mentality at all. I just ate. Sure, the basic principles of livin' la vida low-carb were there with me consuming foods low in carbohydrates and high in fat, but I followed a very simple strategy: EAT when I'm hungry and stop when I'm not.
And let's remember something here--it's just food. Food was meant to be nourishing and in some cases pleasurable so you feel like you're living rather than suffering. That's where I am right now with my diet and what I am doing currently is not much different from what I did to lose weight five years ago. All in all, I'm MUCH happier doing this and I look forward to sharing how this is impacting my weight on a monthly basis. I think it may just surprise some people.
Thursday, January 29, 2009
January 29, 2009 Low-Carb Menu
10:30AM
2 eggs
2 sausage links
2 bacon slices
Green peppers and onions in butter
Pico de gallo
2 Tbs sour cream
1 order mixed veggies (broccoli, green beans, squash, red peppers)
1 Tbs butter
Diet Coke with lime
Sugar-free, low-carb chocolate cheesecake with cream
4:30PM
4 slices American cheese
8 ham and turkey slices
Mustard
Coke Zero
Sugar-free, low-carb chocolate cheesecake with cream
7:45PM
Sugar-free, low-carb blueberry granola with cream
NOTE: Today we were in various doctor's offices all day long. Christine had x-rays done this morning before seeing the rheumatologist. He said her bones looked fine, but she may have some soft tissue rheumatism. That pain that made her right arm go numb all last week during the cruise will need an aggressive treatment of traction at the physical therapist for two weeks and then at home thereafter. Her primary care physician concurred in the afternoon on this treatment and she starts going daily beginning on Monday. THANKS for all the well wishes for Christine during this painful time.
There has been some concern from well-meaning readers about my weight going up on the diet I am currently eating. While I appreciate that, don't worry. I've been eating low-carb for over five years and know exactly what I need to do to manage my weight. As I've stated many times before, everyone can choose to eat a low-carb lifestyle that works for them and it will vary from person to person. What you will find is a healthy mix of high-fat, moderate protein, low-carb foods that are delicious and satisfying for my palate. And I'm perfectly happy with my diet.
2 eggs
2 sausage links
2 bacon slices
Green peppers and onions in butter
Pico de gallo
2 Tbs sour cream
1 order mixed veggies (broccoli, green beans, squash, red peppers)
1 Tbs butter
Diet Coke with lime
Sugar-free, low-carb chocolate cheesecake with cream
4:30PM
4 slices American cheese
8 ham and turkey slices
Mustard
Coke Zero
Sugar-free, low-carb chocolate cheesecake with cream
7:45PM
Sugar-free, low-carb blueberry granola with cream
NOTE: Today we were in various doctor's offices all day long. Christine had x-rays done this morning before seeing the rheumatologist. He said her bones looked fine, but she may have some soft tissue rheumatism. That pain that made her right arm go numb all last week during the cruise will need an aggressive treatment of traction at the physical therapist for two weeks and then at home thereafter. Her primary care physician concurred in the afternoon on this treatment and she starts going daily beginning on Monday. THANKS for all the well wishes for Christine during this painful time.
There has been some concern from well-meaning readers about my weight going up on the diet I am currently eating. While I appreciate that, don't worry. I've been eating low-carb for over five years and know exactly what I need to do to manage my weight. As I've stated many times before, everyone can choose to eat a low-carb lifestyle that works for them and it will vary from person to person. What you will find is a healthy mix of high-fat, moderate protein, low-carb foods that are delicious and satisfying for my palate. And I'm perfectly happy with my diet.
Wednesday, January 28, 2009
January 28, 2009 Low-Carb Menu
11:30AM
2 eggs
2 sausage links
2 bacon slices
Green peppers and onions in butter
Pico de gallo
2 Tbs sour cream
1 order mixed veggies (broccoli, green beans, squash, red peppers)
1 Tbs butter
Diet Coke with lime
4:30PM
2 low-carb La Tortilla Factory wraps
3 slices cheddar cheese
6 turkey slices
Mustard
Low-carb blueberry granola with cream
Coke Zero
NOTE: I posted a recap of our low-carb cruise to Mexico today at my blog and FINALLY got my wife Christine's neck/shoulder checked out with an MRI. Tomorrow, she'll be seeing the rheumatogist again as well as her primary care physician. Wish us well that they'll help her with the pain and numbness in her arm that plagued Christine all last week.
I'm gonna be honest--I'm loving the freedom of just living my low-carb life without all the scrutiny about my carbs, calories, or weight. When I was losing 180 pounds in 2004, I never had anyone putting my diet under a microscope. I was my own accountability along with my wife Christine. Although it can be helpful to have assistance while livin' la vida low-carb, sometimes too much of it can be counterproductive. Best wishes in your own low-carb journey and let this be a good lesson learned about your personal health regimen.
2 eggs
2 sausage links
2 bacon slices
Green peppers and onions in butter
Pico de gallo
2 Tbs sour cream
1 order mixed veggies (broccoli, green beans, squash, red peppers)
1 Tbs butter
Diet Coke with lime
4:30PM
2 low-carb La Tortilla Factory wraps
3 slices cheddar cheese
6 turkey slices
Mustard
Low-carb blueberry granola with cream
Coke Zero
NOTE: I posted a recap of our low-carb cruise to Mexico today at my blog and FINALLY got my wife Christine's neck/shoulder checked out with an MRI. Tomorrow, she'll be seeing the rheumatogist again as well as her primary care physician. Wish us well that they'll help her with the pain and numbness in her arm that plagued Christine all last week.
I'm gonna be honest--I'm loving the freedom of just living my low-carb life without all the scrutiny about my carbs, calories, or weight. When I was losing 180 pounds in 2004, I never had anyone putting my diet under a microscope. I was my own accountability along with my wife Christine. Although it can be helpful to have assistance while livin' la vida low-carb, sometimes too much of it can be counterproductive. Best wishes in your own low-carb journey and let this be a good lesson learned about your personal health regimen.
Tuesday, January 27, 2009
January 27, 2009 Low-Carb Menu
10:45AM
4 farm-raised hen eggs
1 Tbs butter
2 slices cheddar cheese
4 sausage patties
Coke Zero
4:45PM
2 low-carb La Tortilla Factory wraps
3 slices cheddar cheese
6 turkey slices
Mustard
Low-carb blueberry granola with cream
Coke Zero
7:00PM
90-minute recreational volleyball
NOTE: I'm starting to get back into my regular schedule again...almost! I'm still quite busy trying to recover from the cruise. That's the only bad thing about going away for a few days. I went to play volleyball tonight and my left hip gave me a slight twinge of pain. Maybe I hurt it playing some volleyball on the cruise last week, but I had to take it easy. No big deal, but it hurt. My diet was good today.
4 farm-raised hen eggs
1 Tbs butter
2 slices cheddar cheese
4 sausage patties
Coke Zero
4:45PM
2 low-carb La Tortilla Factory wraps
3 slices cheddar cheese
6 turkey slices
Mustard
Low-carb blueberry granola with cream
Coke Zero
7:00PM
90-minute recreational volleyball
NOTE: I'm starting to get back into my regular schedule again...almost! I'm still quite busy trying to recover from the cruise. That's the only bad thing about going away for a few days. I went to play volleyball tonight and my left hip gave me a slight twinge of pain. Maybe I hurt it playing some volleyball on the cruise last week, but I had to take it easy. No big deal, but it hurt. My diet was good today.
Monday, January 26, 2009
January 26, 2009 Low-Carb Menu
11:30AM
4 farm-raised hen eggs
1 Tbs butter
2 slices cheddar cheese
4 sausage patties
Coke Zero
5:00PM
2 low-carb La Tortilla Factory wraps
3 slices cheddar cheese
6 turkey slices
Mustard
Coke Zero
7:30PM
Low-carb blueberry granola with cream
NOTE: Going away on vacation wouldn't be so bad if you didn't have to COME BACK! LOL! Yes, I'm whining and today has been one big day of playing catch-up. It'll take me a few days to get back in a groove again with my work schedule. The good thing is I'm back into my typical routine with my healthy low-carb diet again. While I was on the cruise last week, it was hard to eat like I usually do. Now that I'm back home again, it's a lot easier to eat the way I need to in order to prevent hunger and continue to effectively manage my weight.
I was VERY pleased to see that two pounds I gained on the cruise was down to ZERO today. That's right! I weigh EXACTLY the same today as I did the day before I left on the cruise. WOO HOO! My 20-year high school reunion is coming up in July and I'd like to get down another 15-20 pounds before then. It's not impossible and I'll be working my way towards that goal. THANKS for reading!
4 farm-raised hen eggs
1 Tbs butter
2 slices cheddar cheese
4 sausage patties
Coke Zero
5:00PM
2 low-carb La Tortilla Factory wraps
3 slices cheddar cheese
6 turkey slices
Mustard
Coke Zero
7:30PM
Low-carb blueberry granola with cream
NOTE: Going away on vacation wouldn't be so bad if you didn't have to COME BACK! LOL! Yes, I'm whining and today has been one big day of playing catch-up. It'll take me a few days to get back in a groove again with my work schedule. The good thing is I'm back into my typical routine with my healthy low-carb diet again. While I was on the cruise last week, it was hard to eat like I usually do. Now that I'm back home again, it's a lot easier to eat the way I need to in order to prevent hunger and continue to effectively manage my weight.
I was VERY pleased to see that two pounds I gained on the cruise was down to ZERO today. That's right! I weigh EXACTLY the same today as I did the day before I left on the cruise. WOO HOO! My 20-year high school reunion is coming up in July and I'd like to get down another 15-20 pounds before then. It's not impossible and I'll be working my way towards that goal. THANKS for reading!
Sunday, January 25, 2009
January 25, 2009 Low-Carb Menu
9:00AM
2 slices low-carb cinnamon raisin bread with butter
1:00PM
2 low-carb La Tortilla Factory wraps with 3 slices cheddar cheese, turkey slices, and mustard, low-carb blueberry granola cheesecake with Coke Zero
7:30PM
2 low-carb La Tortilla Factory wraps with 3 slices cheddar cheese, turkey slices, and mustard, low-carb blueberry granola cheesecake with Coke Zero
10:30PM
3 slices low-carb cinnamon raisin bread with butter
NOTE: I got home and had a nice little surprise--nearly 800 e-mails! Yikes! It kept me pretty busy most of the day today along with catching up on the TV shows we taped on the DVR while we were on our cruise this last week. So Christine and I spent the day today catching up on our television watching as I worked on my laptop checking my e-mails. What a day! I kept my meals simple today--nothing fancy, but great-tasting and perfect. I'll be getting back to normal again tomorrow.
2 slices low-carb cinnamon raisin bread with butter
1:00PM
2 low-carb La Tortilla Factory wraps with 3 slices cheddar cheese, turkey slices, and mustard, low-carb blueberry granola cheesecake with Coke Zero
7:30PM
2 low-carb La Tortilla Factory wraps with 3 slices cheddar cheese, turkey slices, and mustard, low-carb blueberry granola cheesecake with Coke Zero
10:30PM
3 slices low-carb cinnamon raisin bread with butter
NOTE: I got home and had a nice little surprise--nearly 800 e-mails! Yikes! It kept me pretty busy most of the day today along with catching up on the TV shows we taped on the DVR while we were on our cruise this last week. So Christine and I spent the day today catching up on our television watching as I worked on my laptop checking my e-mails. What a day! I kept my meals simple today--nothing fancy, but great-tasting and perfect. I'll be getting back to normal again tomorrow.
Saturday, January 24, 2009
January 24, 2009 Low-Carb Menu
12:00AM
Toppings off of 3 slices of sausage supreme pizza
8:00AM
Eggs, bacon, cantaloupe, and honeydew melon
1:00PM
Turkey and light mayo with a lettuce leaf with Coke Zero
5:45PM
2 eggs
2 sausage links
2 bacon slices
Green peppers and onions in butter
Pico de gallo
2 Tbs sour cream
1 orders mixed veggies (broccoli, green beans, squash, red peppers)
2 Tbs butter
NOTE: It was a sad day...getting off the cruise and coming back to reality again. BOO HOO! But all good things must come to an end and I invite you to read my "Livin' La Vida Low-Carb" blog later this week for details about the trip and what an awe-inspiring experience it was for all of us who went this year. I hope you can join us in 2010 when we will tentatively go for our 3rd Annual Low-Carb Cruise hopefully this next time to the Bahamas. Details will be forthcoming as we hammer out the details.
We ate one more time on the cruise and I had to hit the 24-hour pizza place at least once before going home. Midnight sounded like a good time, huh? :) They even fed us breakfast before we went through customs leaving the boat in Galveston. On the airplane, they fed us sub sandwiches that had this tiny little bit of turkey, no cheese and "light" (EWWWWW!) mayo. UGH UGH UGH! Oh well, what do you do? It was nice eating "normal" again when we made it home from the Charlotte airport in the early evening.
Tomorrow I'll probably eat one more day on "vacation mode" before getting back on it starting Monday. My weight did very well on the trip only going up two pounds for the week. WOO HOO! I'm not concerned about that at all since I've apparently found my secret to success as of late with the "sweet"-free strategy. Back at it on Monday!
Toppings off of 3 slices of sausage supreme pizza
8:00AM
Eggs, bacon, cantaloupe, and honeydew melon
1:00PM
Turkey and light mayo with a lettuce leaf with Coke Zero
5:45PM
2 eggs
2 sausage links
2 bacon slices
Green peppers and onions in butter
Pico de gallo
2 Tbs sour cream
1 orders mixed veggies (broccoli, green beans, squash, red peppers)
2 Tbs butter
NOTE: It was a sad day...getting off the cruise and coming back to reality again. BOO HOO! But all good things must come to an end and I invite you to read my "Livin' La Vida Low-Carb" blog later this week for details about the trip and what an awe-inspiring experience it was for all of us who went this year. I hope you can join us in 2010 when we will tentatively go for our 3rd Annual Low-Carb Cruise hopefully this next time to the Bahamas. Details will be forthcoming as we hammer out the details.
We ate one more time on the cruise and I had to hit the 24-hour pizza place at least once before going home. Midnight sounded like a good time, huh? :) They even fed us breakfast before we went through customs leaving the boat in Galveston. On the airplane, they fed us sub sandwiches that had this tiny little bit of turkey, no cheese and "light" (EWWWWW!) mayo. UGH UGH UGH! Oh well, what do you do? It was nice eating "normal" again when we made it home from the Charlotte airport in the early evening.
Tomorrow I'll probably eat one more day on "vacation mode" before getting back on it starting Monday. My weight did very well on the trip only going up two pounds for the week. WOO HOO! I'm not concerned about that at all since I've apparently found my secret to success as of late with the "sweet"-free strategy. Back at it on Monday!
Friday, January 23, 2009
January 23, 2009 Low-Carb Menu
8:00AM
Eggs, bacon, honeydew melon, cantaloupe
1:00PM
2 cheeseburger patties
2 beef hot dogs
Mayo and pickle relish
Sugar-free chocolate cake
6:30PM
4 boiled shrimp with cocktail sauce
Mozzarella cheese and tomatoes
Braised beef
Mixed veggies (broccoli, squash, zucchini, asparagus)
3 Tbs butter
Low-carb cheesecake
NOTE: We were headed back home from Mexico starting today as our week away was coming to and end. Sure, my menu didn't change much--eggs, bacon and fruit for breakfast, burgers with cheese for lunch, beef, shrimp, veggies for supper and some low-carb cheesecake for dessert. You CAN eat low-carb on a cruise and hopefully my menus this week prove that beyond a shadow of a doubt. They ran out of my low-carb cheesecake at lunch today, so I had a small piece of sugar-free chocolate cake. It was delicious, but no doubt had white flour in it. But I'm not worried about that little bit of a better dessert selection than anything else offered.
Eggs, bacon, honeydew melon, cantaloupe
1:00PM
2 cheeseburger patties
2 beef hot dogs
Mayo and pickle relish
Sugar-free chocolate cake
6:30PM
4 boiled shrimp with cocktail sauce
Mozzarella cheese and tomatoes
Braised beef
Mixed veggies (broccoli, squash, zucchini, asparagus)
3 Tbs butter
Low-carb cheesecake
NOTE: We were headed back home from Mexico starting today as our week away was coming to and end. Sure, my menu didn't change much--eggs, bacon and fruit for breakfast, burgers with cheese for lunch, beef, shrimp, veggies for supper and some low-carb cheesecake for dessert. You CAN eat low-carb on a cruise and hopefully my menus this week prove that beyond a shadow of a doubt. They ran out of my low-carb cheesecake at lunch today, so I had a small piece of sugar-free chocolate cake. It was delicious, but no doubt had white flour in it. But I'm not worried about that little bit of a better dessert selection than anything else offered.
Thursday, January 22, 2009
January 22, 2009 Low-Carb Menu
7:45AM
Eggs, bacon, honeydew melon, cantaloupe
11:15AM
Naked beef fajitas with cheese, green peppers, onions, red peppers, and sour cream with Coca-Cola Light in Cozumel, Mexico
1:00PM
Low-carb cheesecake
6:30PM
4 boiled shrimp with cocktail sauce
Escargot with garlic and butter
Châteaubriand steak with Hollondaise sauce
Mixed veggies (broccoli, squash, zucchini, asparagus)
3 Tbs butter
Low-carb cheesecake
NOTE: Today we arrived in Cozumel, Mexico where we got a discount coupon from the manager at the famous Senor Frogs restaurant there. So Christine and I tried it out and were VERY impressed. GREAT atmosphere, incredible open-air view of the water, excellent service, American dance music, and the food was AMAZING! Again, I got the naked fajitas and LOVED IT! Authentic Mexican food is heads and tails above the kind of food you buy at a Mexican restaurant in the United States.
For supper, I had a steak I'd never tried before--Châteaubriand. Delicious and better than the lamb I was gonna eat. TOO GAMEY, so I switched to the Châteaubriand instead. And after last year's experience trying escargot for the first time and LOVING IT, I just had to get it again this year. I'm getting spoiled eating so well on this cruise.
Eggs, bacon, honeydew melon, cantaloupe
11:15AM
Naked beef fajitas with cheese, green peppers, onions, red peppers, and sour cream with Coca-Cola Light in Cozumel, Mexico
1:00PM
Low-carb cheesecake
6:30PM
4 boiled shrimp with cocktail sauce
Escargot with garlic and butter
Châteaubriand steak with Hollondaise sauce
Mixed veggies (broccoli, squash, zucchini, asparagus)
3 Tbs butter
Low-carb cheesecake
NOTE: Today we arrived in Cozumel, Mexico where we got a discount coupon from the manager at the famous Senor Frogs restaurant there. So Christine and I tried it out and were VERY impressed. GREAT atmosphere, incredible open-air view of the water, excellent service, American dance music, and the food was AMAZING! Again, I got the naked fajitas and LOVED IT! Authentic Mexican food is heads and tails above the kind of food you buy at a Mexican restaurant in the United States.
For supper, I had a steak I'd never tried before--Châteaubriand. Delicious and better than the lamb I was gonna eat. TOO GAMEY, so I switched to the Châteaubriand instead. And after last year's experience trying escargot for the first time and LOVING IT, I just had to get it again this year. I'm getting spoiled eating so well on this cruise.
Wednesday, January 21, 2009
January 21, 2009 Low-Carb Menu
7:00AM
Eggs, cheese, and bacon
10:15AM
Naked beef fajitas with Coca-Cola Light in Progreso, Mexico
1:00PM
2 hamburgers with cheese and mayo
Low-carb cheesecake
6:15PM
8 boiled shrimp with cocktail sauce
Turkey and gravy with cranberry sauce
Salmon steak
Mixed veggies (broccoli, squash, zucchini, asparagus)
3 Tbs butter
Yam and pumpkin hash
Low-carb cheesecake with blueberries, blackberries, and raspberries
NOTE: Our first port of call was in Progreso, Mexico on the Yucatan Peninsula this morning. Christine and I decided to take it easy and not do any excursions this year. Christine is still hurting in her shoulder/arm and has her arm in a sling. It is completely numb from the shoulder down to her mid-forearm forcing her to have a sharp, achy pain that requires muscle relaxers and hydrocodone to deal with it. Needless to say, she would do too well on a paid excursion, so we did our own thing.
Progreso gave us a chance to have some genuine Mexican food and we availed ourselves of that opportunity today. You can never go wrong with a naked fajita and it was delicious as well as affordable (less than $10 for a plate of food and drink). When we got back on the ship, I had some more cheeseburger patties with their low-carb cheesecake again (LOVE THAT CHEESECAKE!) and for dinner it was another restaurant-quality meal with shrimp, turkey, and salmon. YUMMY!
Tuesday, January 20, 2009
January 20, 2009 Low-Carb Menu
6:30AM
Ham and turkey slices with cheese
Honeydew melon and cantaloupe
8:15AM
Ham and eggs
12:00PM
2 hamburgers with cheese and mayo
Low-carb cheesecake with raspberries
6:30PM
Stuffed mushrooms with spinach and cheese
4 boiled shrimp with cocktail sauce
Prime rib steak with au jous and horseradish sauce
Mixed veggies (broccoli, squash, zucchini, asparagus)
3 Tbs butter
Low-carb cheesecake
NOTE: My first morning on the Carnival Ecstasy cruise ship and I was wide awake at 5:00am. It's strange, but I couldn't sleep any more, so I got up and walked around the boat to check things out. Although I've been on this exact same cruise twice before (in 1995 and 2008), it was nice re-familiarizing myself with where everything was.
When they opened up the first line of food at 6:30am, I got some meat and cheese and some fruit. Although I'm not gonna be eating "bad" (excessive carbohydrate-laden and sugary foods) this week during the cruise, I will be eating more fruit than I usually would back home. Yes, even the sugar in fruit can spike blood sugar and insulin, but it is still better than a slice of chocolate cake or French fries.
The evening meals on the cruise are gourmet dishes that are to die for! If for no other reason than to get these incredible 5-star meals, a cruise is SO worth it. Tonight I had prime rib, shrimp cocktail, veggies with butter, stuffed mushrooms, and a low-carb cheesecake. Man, I could get used to eating this way every night. :D
Ham and turkey slices with cheese
Honeydew melon and cantaloupe
8:15AM
Ham and eggs
12:00PM
2 hamburgers with cheese and mayo
Low-carb cheesecake with raspberries
6:30PM
Stuffed mushrooms with spinach and cheese
4 boiled shrimp with cocktail sauce
Prime rib steak with au jous and horseradish sauce
Mixed veggies (broccoli, squash, zucchini, asparagus)
3 Tbs butter
Low-carb cheesecake
NOTE: My first morning on the Carnival Ecstasy cruise ship and I was wide awake at 5:00am. It's strange, but I couldn't sleep any more, so I got up and walked around the boat to check things out. Although I've been on this exact same cruise twice before (in 1995 and 2008), it was nice re-familiarizing myself with where everything was.
When they opened up the first line of food at 6:30am, I got some meat and cheese and some fruit. Although I'm not gonna be eating "bad" (excessive carbohydrate-laden and sugary foods) this week during the cruise, I will be eating more fruit than I usually would back home. Yes, even the sugar in fruit can spike blood sugar and insulin, but it is still better than a slice of chocolate cake or French fries.
The evening meals on the cruise are gourmet dishes that are to die for! If for no other reason than to get these incredible 5-star meals, a cruise is SO worth it. Tonight I had prime rib, shrimp cocktail, veggies with butter, stuffed mushrooms, and a low-carb cheesecake. Man, I could get used to eating this way every night. :D
Monday, January 19, 2009
January 19, 2009 Low-Carb Menu
6:45AM
4 farm-raised hen eggs
1 Tbs butter
4 sausage patties
2 slices of American cheese
6:45PM
Beef and vegetable soup
4 boiled shrimp with cocktail sauce
6-ounce Flat Iron steak
Peas and cream
Mixed veggies (broccoli, squash, zucchini, asparagus)
3 Tbs butter
Mixed fruit (watermelon, strawberries, pineapple, kiwi, and cantaloupe)
NOTE: CRUISE TIME!!! Christine and I got up early today to drive an hour up the road to Charlotte, North Carolina to catch a plane to Houston, Texas. Then a friend picked us up at Bush airport to take us to the Galveston port to meet up with 40 fellow low-carbers for a week of amazing meetings with low-carb experts and fun, fun, fun in the sun down in Progreso and Cozumel, Mexico on the Yucatan Peninsula.
On the plane, Continental Airlines offered a "healthy" snack of salami slices, processed cheese spread, wheat crackers, fat-free fruit chews, and a 1/2 Kit Kat bar. Needless to say, I passed on this and decided to hold out for a REAL meal on the first night of the cruise. It was well worth it to skip this food you see above.
I'll be blogging about the trip itself at my "Livin' La Vida Low-Carb" blog soon, but this week of menus was chronicled in pictures which I'll be sharing here. ENJOY!
4 farm-raised hen eggs
1 Tbs butter
4 sausage patties
2 slices of American cheese
6:45PM
Beef and vegetable soup
4 boiled shrimp with cocktail sauce
6-ounce Flat Iron steak
Peas and cream
Mixed veggies (broccoli, squash, zucchini, asparagus)
3 Tbs butter
Mixed fruit (watermelon, strawberries, pineapple, kiwi, and cantaloupe)
NOTE: CRUISE TIME!!! Christine and I got up early today to drive an hour up the road to Charlotte, North Carolina to catch a plane to Houston, Texas. Then a friend picked us up at Bush airport to take us to the Galveston port to meet up with 40 fellow low-carbers for a week of amazing meetings with low-carb experts and fun, fun, fun in the sun down in Progreso and Cozumel, Mexico on the Yucatan Peninsula.
On the plane, Continental Airlines offered a "healthy" snack of salami slices, processed cheese spread, wheat crackers, fat-free fruit chews, and a 1/2 Kit Kat bar. Needless to say, I passed on this and decided to hold out for a REAL meal on the first night of the cruise. It was well worth it to skip this food you see above.
I'll be blogging about the trip itself at my "Livin' La Vida Low-Carb" blog soon, but this week of menus was chronicled in pictures which I'll be sharing here. ENJOY!
Sunday, January 18, 2009
January 18, 2009 Low-Carb Menu
12:30PM
2 steakburgers
2 slices of Colby Jack cheese
1 Tbs mayo
2:30PM
90-minute full court basketball
7:30PM
2 steakburgers
2 slices of Colby Jack cheese
2 slices of American cheese
1 Tbs mustard
NOTE: Today is the day before my trip to Galveston, Texas to get on a cruise down to Mexico. I got in a good pickup game of full-court basketball with some physical players that gave me some excellent cardiovascular exercise. My left knee is still sore from injuring it in November, but it's getting better by the week.
You'll notice I've stopped listing my calories, carbohydrates, and weight starting today. This is a deliberate change because I created this menus blog to provide information to others about how this particular low-carber eats. Unfortunately, this blog has become something much different than I ever expected--a daily barrage of criticism, scrutiny, and putting my diet under a microscope. I'm not interested in that in the least.
While I don't mind getting constructive feedback about what I eat on my low-carb, my primary purpose here is merely edification for both long-term and newbie low-carbers to see how Jimmy Moore eats. When I lost 180 pounds in 2004, I never paid attention to my calories, I only made sure my carb intake was around 25-30g daily. While I weighed on a daily basis back then, I've become convinced that is more discouraging than encouraging now.
So, henceforth you will still see what I eat each day, but not the calories, carbs, or my daily weight. That doesn't mean I'm just gonna "let myself go"--I'll still update my weight about once a month so you can know how I'm doing. And I'll still take your comments on my menus blog about the food I'm eating. I am ALWAYS happy to hear from my readers, so share away. :) THANKS for reading!
2 steakburgers
2 slices of Colby Jack cheese
1 Tbs mayo
2:30PM
90-minute full court basketball
7:30PM
2 steakburgers
2 slices of Colby Jack cheese
2 slices of American cheese
1 Tbs mustard
NOTE: Today is the day before my trip to Galveston, Texas to get on a cruise down to Mexico. I got in a good pickup game of full-court basketball with some physical players that gave me some excellent cardiovascular exercise. My left knee is still sore from injuring it in November, but it's getting better by the week.
You'll notice I've stopped listing my calories, carbohydrates, and weight starting today. This is a deliberate change because I created this menus blog to provide information to others about how this particular low-carber eats. Unfortunately, this blog has become something much different than I ever expected--a daily barrage of criticism, scrutiny, and putting my diet under a microscope. I'm not interested in that in the least.
While I don't mind getting constructive feedback about what I eat on my low-carb, my primary purpose here is merely edification for both long-term and newbie low-carbers to see how Jimmy Moore eats. When I lost 180 pounds in 2004, I never paid attention to my calories, I only made sure my carb intake was around 25-30g daily. While I weighed on a daily basis back then, I've become convinced that is more discouraging than encouraging now.
So, henceforth you will still see what I eat each day, but not the calories, carbs, or my daily weight. That doesn't mean I'm just gonna "let myself go"--I'll still update my weight about once a month so you can know how I'm doing. And I'll still take your comments on my menus blog about the food I'm eating. I am ALWAYS happy to hear from my readers, so share away. :) THANKS for reading!
Saturday, January 17, 2009
January 17, 2009 Low-Carb Menu
9:00AM
3-hour refereeing youth basketball
1:15PM
2 eggs--120 calories/2g carbs
2 sausage links--300 calories/0g carbs
2 bacon slices--100 calories/0g carbs
Green peppers and onions in butter--125 calories/13g carbs
Pico de gallo--10 calories/2g carbs
2 Tbs sour cream--60 calories/1g carbs
1 order mixed veggies (broccoli, green beans, squash, red peppers)--100 calories/10g carbs
1 Tbs butter--100 calories/0g carbs
6:45PM
2 steak burger patties--864 calories/0g carbs
3 slices Colby Jack cheese--240 calories/3g carbs
2 Tbs mayo--200 calories/0g carbs
TOTAL CALORIES: 2219
TOTAL CARBOHYDRATES: 31g
CURRENT WEIGHT: 243.8
NOTE: This will be my last menu for a week. I'll be hitting a plane in Charlotte, NC on Monday morning flying down to Houston, TX and getting a ride from a good friend to Galveston port to get on a big boat with about 40 of my fellow low-carbers to hit the high seas of the Gulf of Mexico on a trip to Mexico. Although it will be a business/vacation trip, I am committed to sticking to my plan as much as possible. I'll be documenting all the foods I eat just like I did last year and will record it all here when I return next week. THANK YOU for reading my menus blog and I look forward to seeing you here again when I get back. SEE YA everyone!
3-hour refereeing youth basketball
1:15PM
2 eggs--120 calories/2g carbs
2 sausage links--300 calories/0g carbs
2 bacon slices--100 calories/0g carbs
Green peppers and onions in butter--125 calories/13g carbs
Pico de gallo--10 calories/2g carbs
2 Tbs sour cream--60 calories/1g carbs
1 order mixed veggies (broccoli, green beans, squash, red peppers)--100 calories/10g carbs
1 Tbs butter--100 calories/0g carbs
6:45PM
2 steak burger patties--864 calories/0g carbs
3 slices Colby Jack cheese--240 calories/3g carbs
2 Tbs mayo--200 calories/0g carbs
TOTAL CALORIES: 2219
TOTAL CARBOHYDRATES: 31g
CURRENT WEIGHT: 243.8
NOTE: This will be my last menu for a week. I'll be hitting a plane in Charlotte, NC on Monday morning flying down to Houston, TX and getting a ride from a good friend to Galveston port to get on a big boat with about 40 of my fellow low-carbers to hit the high seas of the Gulf of Mexico on a trip to Mexico. Although it will be a business/vacation trip, I am committed to sticking to my plan as much as possible. I'll be documenting all the foods I eat just like I did last year and will record it all here when I return next week. THANK YOU for reading my menus blog and I look forward to seeing you here again when I get back. SEE YA everyone!
Friday, January 16, 2009
January 16, 2009 Low-Carb Menu
1:45PM
Baked salmon--175 calories/0g carbs
Chicken on a stick--85 calories/0g carbs
Baked seafood (crab, shrimp, celery, butter)--est. 1,000 calories/3g carbs
Green beans with garlic butter--100 calories/4g carbs
8:00PM
4 farm-raised hen eggs--320 calories/4g carbs
1 Tbs whipped butter--60 calories/0g carbs
3 slices Colby Jack cheese--240 calories/3g carbs
TOTAL CALORIES: 1980
TOTAL CARBOHYDRATES: 14g
CURRENT WEIGHT: 247.4
NOTE: A friend of ours asked us to go out to lunch with him today and we visited a Chinese buffet restaurant. Although there was temptation all around, I stuck with the foods I knew I could have. You'll notice in my photo that I tried some roast beef that was on the buffet, but it was pretty gross and I had to give it to Christine to eat (she liked it!). They had this one dish that was baked seafood with crab meat, shrimp, celery and lots of butter (you could REALLY taste it!) that I ate as the primary meal. It was LOADED with salt, though, which might explain why my weight was up just a little today. But I'm still rockin' and rollin' on my "sweet"-free right now and look forward to doing it on my cruise next week.
Thursday, January 15, 2009
January 15, 2009 Low-Carb Menu
1:45PM
4 farm-raised hen eggs--320 calories/4g carbs
1 Tbs whipped butter--60 calories/0g carbs
3 slices Colby Jack cheese--240 calories/3g carbs
4 Jimmy Dean sausage patties--520 calories/2 carbs
7:45PM
16 slices ham and turkey--240 calories/8g carbs
4 slices Colby Jack cheese--320 calories/4g carbs
2 Tbs mayo--200 calories/0g carbs
TOTAL CALORIES: 1900
TOTAL CARBOHYDRATES: 21g
CURRENT WEIGHT: 246.0
NOTE: A friend of mine from church has a farm where he harvests eggs from hens. I recently interviewed someone on my podcast show who suggested that hens allowed to soak in the sun rays by roaming around rather than being caged up and are fed a good diet can not only provide a good source of omega-3 fatty acids, but also vitamin D. Sweet! So I'm now purchasing my eggs from him each week. Although they're a little more expensive than store-bought eggs, the difference in nutrient quality is tremendous. I look forward to eating these eggs on a consistent basis to help make my health the best it can be.
As you can see, I'm back to "sweet"-free again starting today and it wasn't so bad getting back on it again. That's one thing I'm noticing each time I return to this--it's easier and easier. Perhaps the more I do it and stay on it, the more acclimated I'll become to living this way on a permanent basis. Obviously, it's not easy or I'd already be doing it. But I am determined to beat my "sweet" addiction with the support you guys have been so gracious to grant me.
If I could pinpoint just one reason why I got fat to begin with, it would have to be my addiction to sugary "sweet." Now I am embarking on an equally important journey to beat my desire for "sweet" and it will be much harder than kicking sugar was. That won't prevent me from trying with all the might I can muster and I welcome your suggestions for beating down that urge to want "sweet." Is it just psychological or is there some sort of physical draw to "sweet" that I need to be aware of? Your thoughts are welcomed.
I'm just a few days away from leaving on my cruise to Mexico and I WON'T be drinking diet soda on the ship. It will be all water for me, so wish me well. I'm debating about that low-carb cheesecake they offer, but I told Christine I may not even want it once I see it. We shall see. Otherwise, I'll be sticking with the non-breaded meats and non-starchy veggies all week and document my diet with my iPhone. I won't have access to my computer all next week (January 19-24), so I'll share my menus when I return.
UPDATE ON CHRISTINE: So many of you have asked about my wife Christine and her shoulder ailment. She went to the physical therapist today who examined her and showed her some stretches she can do to alleviate the pain. Her doctor doesn't think she tore anything in her shoulder, but he prescribed some muscle relaxers and hydrocodone to help her sleep and deal with the pain. She has trouble getting comfortable and it's been an excruciating experience for her. I wish I could help her, but this will just have to heal on its own with rest and more therapy. THANK YOU for your prayers and concern for her through this. It hurts me to see her in pain.
4 farm-raised hen eggs--320 calories/4g carbs
1 Tbs whipped butter--60 calories/0g carbs
3 slices Colby Jack cheese--240 calories/3g carbs
4 Jimmy Dean sausage patties--520 calories/2 carbs
7:45PM
16 slices ham and turkey--240 calories/8g carbs
4 slices Colby Jack cheese--320 calories/4g carbs
2 Tbs mayo--200 calories/0g carbs
TOTAL CALORIES: 1900
TOTAL CARBOHYDRATES: 21g
CURRENT WEIGHT: 246.0
NOTE: A friend of mine from church has a farm where he harvests eggs from hens. I recently interviewed someone on my podcast show who suggested that hens allowed to soak in the sun rays by roaming around rather than being caged up and are fed a good diet can not only provide a good source of omega-3 fatty acids, but also vitamin D. Sweet! So I'm now purchasing my eggs from him each week. Although they're a little more expensive than store-bought eggs, the difference in nutrient quality is tremendous. I look forward to eating these eggs on a consistent basis to help make my health the best it can be.
As you can see, I'm back to "sweet"-free again starting today and it wasn't so bad getting back on it again. That's one thing I'm noticing each time I return to this--it's easier and easier. Perhaps the more I do it and stay on it, the more acclimated I'll become to living this way on a permanent basis. Obviously, it's not easy or I'd already be doing it. But I am determined to beat my "sweet" addiction with the support you guys have been so gracious to grant me.
If I could pinpoint just one reason why I got fat to begin with, it would have to be my addiction to sugary "sweet." Now I am embarking on an equally important journey to beat my desire for "sweet" and it will be much harder than kicking sugar was. That won't prevent me from trying with all the might I can muster and I welcome your suggestions for beating down that urge to want "sweet." Is it just psychological or is there some sort of physical draw to "sweet" that I need to be aware of? Your thoughts are welcomed.
I'm just a few days away from leaving on my cruise to Mexico and I WON'T be drinking diet soda on the ship. It will be all water for me, so wish me well. I'm debating about that low-carb cheesecake they offer, but I told Christine I may not even want it once I see it. We shall see. Otherwise, I'll be sticking with the non-breaded meats and non-starchy veggies all week and document my diet with my iPhone. I won't have access to my computer all next week (January 19-24), so I'll share my menus when I return.
UPDATE ON CHRISTINE: So many of you have asked about my wife Christine and her shoulder ailment. She went to the physical therapist today who examined her and showed her some stretches she can do to alleviate the pain. Her doctor doesn't think she tore anything in her shoulder, but he prescribed some muscle relaxers and hydrocodone to help her sleep and deal with the pain. She has trouble getting comfortable and it's been an excruciating experience for her. I wish I could help her, but this will just have to heal on its own with rest and more therapy. THANK YOU for your prayers and concern for her through this. It hurts me to see her in pain.
Wednesday, January 14, 2009
January 14, 2009 Low-Carb Menu
12:15PM
8 ounces prime rib steak--450 calories/0g carbs
2 bacon slices--100 calories/0g carbs
Green peppers and onions in butter--125 calories/13g carbs
Pico de gallo--10 calories/2g carbs
2 Tbs sour cream--60 calories/1g carbs
1 orders mixed veggies (green beans, squash, red peppers)--50 calories/5g carbs
2 Tbs butter--200 calories/0g carbs
3:30PM
Sugar-free hot chocolate mix--100 calories/20g carbs
5 Tbs heavy whipping cream--250 calories/0g carbs
1 Tbs coconut oil--240 calories/0 carbs
5:15PM
Dreamfields pasta with light low-carb tomato sauce--250 calories/35g carbs
3 slices Colby Jack cheese--240 calories/3g carbs
8:45PM
Low-carb chocolate chip cookie bar--800 calories/40g carbs
TOTAL CALORIES: 2975
TOTAL CARBOHYDRATES: 119g
CURRENT WEIGHT: 244.0
NOTE: Hi, my name is Jimmy and I am a "sweet" addict. I've told myself for years now that as long as I cut out sugar, white flour, starchy carbs, and other culprit carbohydrates out of my diet that I'm eating a healthy diet. And for much of the past five years that has been true for me as I've been able to substitute sugar-free, low-carb foods to replace the high-carb, sugary ones that I used to eat. But something has happened to me that I can no longer indulge even in sugar-free "sweet" treats anymore and not pay the consequences. That is why today was my final day (Lord willing!) that I will be consuming "sweet" and anything else that would produce a spike in my insulin levels until my weight comes down some more and I'm able to come off of the Metformin I've been taking to help aide my weight loss. Keep in mind this is my goal and I sincerely want to get there with the support and encouragement of my accountability partners in this journey--YOU! THANK YOU for being here and joining in the crusade I am on to take better control of my weight and health.
8 ounces prime rib steak--450 calories/0g carbs
2 bacon slices--100 calories/0g carbs
Green peppers and onions in butter--125 calories/13g carbs
Pico de gallo--10 calories/2g carbs
2 Tbs sour cream--60 calories/1g carbs
1 orders mixed veggies (green beans, squash, red peppers)--50 calories/5g carbs
2 Tbs butter--200 calories/0g carbs
3:30PM
Sugar-free hot chocolate mix--100 calories/20g carbs
5 Tbs heavy whipping cream--250 calories/0g carbs
1 Tbs coconut oil--240 calories/0 carbs
5:15PM
Dreamfields pasta with light low-carb tomato sauce--250 calories/35g carbs
3 slices Colby Jack cheese--240 calories/3g carbs
8:45PM
Low-carb chocolate chip cookie bar--800 calories/40g carbs
TOTAL CALORIES: 2975
TOTAL CARBOHYDRATES: 119g
CURRENT WEIGHT: 244.0
NOTE: Hi, my name is Jimmy and I am a "sweet" addict. I've told myself for years now that as long as I cut out sugar, white flour, starchy carbs, and other culprit carbohydrates out of my diet that I'm eating a healthy diet. And for much of the past five years that has been true for me as I've been able to substitute sugar-free, low-carb foods to replace the high-carb, sugary ones that I used to eat. But something has happened to me that I can no longer indulge even in sugar-free "sweet" treats anymore and not pay the consequences. That is why today was my final day (Lord willing!) that I will be consuming "sweet" and anything else that would produce a spike in my insulin levels until my weight comes down some more and I'm able to come off of the Metformin I've been taking to help aide my weight loss. Keep in mind this is my goal and I sincerely want to get there with the support and encouragement of my accountability partners in this journey--YOU! THANK YOU for being here and joining in the crusade I am on to take better control of my weight and health.
Tuesday, January 13, 2009
January 13, 2009 Low-Carb Menu
11:15AM
3 eggs--240 calories/4g carbs
1 Tbs butter--60 calories/0 carbs
2 slices Colby Jack cheese--160 calories/2g carbs
4 Jimmy Dean sausage patties--520 calories/0 carbs
4:00PM
Cherry Coke Zero--0 calories/0g carbs
5:45PM
1 slice sprouted Smart Carb bread--120 calories/13g carbs
2 Tbs butter--120 calories/0g carbs
4 slices Colby Jack cheese--320 calories/4g carbs
8 slices ham and turkey--120 calories/4g carbs
1 Tbs mayo--100 calories/0g carbs
7:30PM
75-minute recreational volleyball
9:00PM
Low-carb hot cocoa--50 calories/10g carbs
5 Tbs heavy cream--250 calories/0g carbs
Water--0 calories/0g carbs
TOTAL CALORIES: 1960
TOTAL CARBOHYDRATES: 37g
CURRENT WEIGHT: 241.2
NOTE: To everyone who has left a comment sharing their thoughts over the past few days, I'd like to say THANKS! It's nice to know that people care enough to want to help and I appreciate the feedback from everyone who has added their voice to the conversation. As you can see, my weight has increased again (some would say predictably) by adding back in a few "sweet" and fiber-based carbohydrates in recent days. As a result, I will attempt to remove them again as much as possible to see the kind of results I experienced in November and December.
I'm disappointed in a sense because I feel like I've been banished to a life without the taste of "sweet" ever again. Not everyone has to give up "sweet" for the most part, but I suppose I'm one of the lucky few. It's ironic really all those years I stuffed my mouth with garbage "sweet" sugary foods and now even the sugar-free, low-carb "sweet" stuff is negatively impacting me. THIS STINKS!
Tomorrow will be my last day of diet soda and "sweet" for a while if I can get back on that pony again. Beginning on Thursday, I'll be "sweet"-free again to keep the momentum going that I started in November and saw great success from. What's really bad is we're going on that cruise to Mexico starting on Monday with my fellow low-carbers from my blog and forum. Last year I got one of those soda cards where you can refill on soda all week. But I'm gonna stick with water this year. And there's a fabulous low-carb cheesecake on the cruise as well...I REALLY want a slice or two while on the ship. It's gonna take everything within me to say no to that. And yet I will try to resist.
To make matters worse right now, my wife Christine is dealing with a mysterious pain in her neck and shoulder (and no, before any of you wise guys say it, the pain in the neck is NOT me!) that we've seen a chiropractor, her family doctor and a physical therapist about. We hope she gets some relief from the excruciating pain that prevented her from getting any sleep last night. It sure would suck for her to go on this cruise and be in such pain. Thanks again for all of your support and comments everyone! I appreciate you more than I can express.
3 eggs--240 calories/4g carbs
1 Tbs butter--60 calories/0 carbs
2 slices Colby Jack cheese--160 calories/2g carbs
4 Jimmy Dean sausage patties--520 calories/0 carbs
4:00PM
Cherry Coke Zero--0 calories/0g carbs
5:45PM
1 slice sprouted Smart Carb bread--120 calories/13g carbs
2 Tbs butter--120 calories/0g carbs
4 slices Colby Jack cheese--320 calories/4g carbs
8 slices ham and turkey--120 calories/4g carbs
1 Tbs mayo--100 calories/0g carbs
7:30PM
75-minute recreational volleyball
9:00PM
Low-carb hot cocoa--50 calories/10g carbs
5 Tbs heavy cream--250 calories/0g carbs
Water--0 calories/0g carbs
TOTAL CALORIES: 1960
TOTAL CARBOHYDRATES: 37g
CURRENT WEIGHT: 241.2
NOTE: To everyone who has left a comment sharing their thoughts over the past few days, I'd like to say THANKS! It's nice to know that people care enough to want to help and I appreciate the feedback from everyone who has added their voice to the conversation. As you can see, my weight has increased again (some would say predictably) by adding back in a few "sweet" and fiber-based carbohydrates in recent days. As a result, I will attempt to remove them again as much as possible to see the kind of results I experienced in November and December.
I'm disappointed in a sense because I feel like I've been banished to a life without the taste of "sweet" ever again. Not everyone has to give up "sweet" for the most part, but I suppose I'm one of the lucky few. It's ironic really all those years I stuffed my mouth with garbage "sweet" sugary foods and now even the sugar-free, low-carb "sweet" stuff is negatively impacting me. THIS STINKS!
Tomorrow will be my last day of diet soda and "sweet" for a while if I can get back on that pony again. Beginning on Thursday, I'll be "sweet"-free again to keep the momentum going that I started in November and saw great success from. What's really bad is we're going on that cruise to Mexico starting on Monday with my fellow low-carbers from my blog and forum. Last year I got one of those soda cards where you can refill on soda all week. But I'm gonna stick with water this year. And there's a fabulous low-carb cheesecake on the cruise as well...I REALLY want a slice or two while on the ship. It's gonna take everything within me to say no to that. And yet I will try to resist.
To make matters worse right now, my wife Christine is dealing with a mysterious pain in her neck and shoulder (and no, before any of you wise guys say it, the pain in the neck is NOT me!) that we've seen a chiropractor, her family doctor and a physical therapist about. We hope she gets some relief from the excruciating pain that prevented her from getting any sleep last night. It sure would suck for her to go on this cruise and be in such pain. Thanks again for all of your support and comments everyone! I appreciate you more than I can express.
Monday, January 12, 2009
January 12, 2009 Low-Carb Menu
12:00PM
4 eggs--320 calories/4g carbs
1 Tbs butter--60 calories/0 carbs
4 Jimmy Dean sausage patties--520 calories/0 carbs
3 1/2 ounces cheddar cheese--385 calories/3g carbs
6:00PM
15 beef meatballs--660 calories/15g carbs
4 slices Colby Jack cheese--320 calories/4g carbs
2 Tbs mayo--200 calories/0g carbs
1 slice sprouted Smart Carb cinnamon raisin almond bread--140 calories/14g carbs
1 Tbs coconut oil--120 calories/0g carbs
1/2 ounce raspberry dark chocolate truffle--40 calories/6g carbs
TOTAL CALORIES: 2765
TOTAL CARBOHYDRATES: 46g
CURRENT WEIGHT: 239.2
NOTE: I wanted to thank everyone who commented on my post yesterday regarding the discussion of low-carb products and their impact on health. It was illuminating hearing from such a wide variety of voices and everyone brought their own life experiences and beliefs to the table. That's why I enjoy blogging so much because you can really hear from a diverse cross-section of people who have lived through things that others of us haven't. Likewise, I've experienced things in my life that a majority of people in the world haven't (like having triple digit weight loss and keeping it off for over five years). It's how we can grow as people learning from the mistakes of others and attempting to avoid the same mistakes they made. It doesn't mean we're always gonna make the right choices, but at least we have the foreknowledge of what did and didn't work for other people. May we never quench the open spirit of debate and discussion that will help us grow into the people we were always meant to be. THANK YOU for being a part of my journey and I hope you are increasing in wisdom by being a part of this process.
4 eggs--320 calories/4g carbs
1 Tbs butter--60 calories/0 carbs
4 Jimmy Dean sausage patties--520 calories/0 carbs
3 1/2 ounces cheddar cheese--385 calories/3g carbs
6:00PM
15 beef meatballs--660 calories/15g carbs
4 slices Colby Jack cheese--320 calories/4g carbs
2 Tbs mayo--200 calories/0g carbs
1 slice sprouted Smart Carb cinnamon raisin almond bread--140 calories/14g carbs
1 Tbs coconut oil--120 calories/0g carbs
1/2 ounce raspberry dark chocolate truffle--40 calories/6g carbs
TOTAL CALORIES: 2765
TOTAL CARBOHYDRATES: 46g
CURRENT WEIGHT: 239.2
NOTE: I wanted to thank everyone who commented on my post yesterday regarding the discussion of low-carb products and their impact on health. It was illuminating hearing from such a wide variety of voices and everyone brought their own life experiences and beliefs to the table. That's why I enjoy blogging so much because you can really hear from a diverse cross-section of people who have lived through things that others of us haven't. Likewise, I've experienced things in my life that a majority of people in the world haven't (like having triple digit weight loss and keeping it off for over five years). It's how we can grow as people learning from the mistakes of others and attempting to avoid the same mistakes they made. It doesn't mean we're always gonna make the right choices, but at least we have the foreknowledge of what did and didn't work for other people. May we never quench the open spirit of debate and discussion that will help us grow into the people we were always meant to be. THANK YOU for being a part of my journey and I hope you are increasing in wisdom by being a part of this process.
Sunday, January 11, 2009
January 11, 2009 Low-Carb Menu
1:15PM
2 slices sprouted Smart Carb bread--240 calories/26g carbs
1 Tbs butter--60 calories/0g carbs
8 slices ham and turkey--120 calories/4g carbs
2 slices Colby Jack cheese--160 calories/2g carbs
2 Tbs mayo--200 calories/0g carbs
1/2 cup green beans--25 calories/5g carbs
2 Tbs butter--120 calories/0g carbs
1 Diet Dr. Pepper--0 calories/0g carbs
1 1/2 ounce raspberry dark chocolate truffle--100 calories/15g carbs
7:00PM
2 slices sprouted Smart Carb bread--240 calories/26g carbs
1 Tbs butter--60 calories/0g carbs
8 slices ham and turkey--120 calories/4g carbs
3 slices Colby Jack cheese--240 calories/3g carbs
2 Tbs mayo--200 calories/0g carbs
2 Diet Dr. Pepper--0 calories/0g carbs
1 1/2 ounce raspberry dark chocolate truffle--100 calories/15g carbs
TOTAL CALORIES: 1985
TOTAL CARBOHYDRATES: 100g
CURRENT WEIGHT: 238.6
NOTE: A really fascinating discussion began in the comments section of my menu yesterday that I'd like to bring out in the open today to solicit further feedback. This is a subject that I'm truly curious hearing more opinions about since it seems to get to the heart of the debate over consuming low-carb products vs. sticking only with real, whole foods always.
One of my most consistent readers who has always graciously added his comments about my menus is a wonderful gentleman from the UK named Chris. Here's what he had to say about my inclusion of some low-carb bread and chocolates over the weekend and their alleged impact on my health:
Surely a bigger consideration is healthy eating? Lots of your blog posts are about how low carb is [about eating] more healthy than a high carb diet. Pushing the boundaries by seeing how much junk you can get away with seems to be inconsistent with this...Health is the most important thing and that means real food - meat, eggs, veggies (remember those), nuts, dairy, some fruit. Worry about the occasional treats when you are down in the 220's or wherever you want to be.
That's a fair argument, Chris, and I do indeed believe in healthy eating. Here was my response back to him about his concerns:
How has my health been damaged eating these things the past few days? What aspect of my health has been harmed in ANY way? You mentioned my weight loss has "stalled," but in what ways has my current diet put my health in the same kind of danger it was in when I was eating a high-carb diet five years ago?
Today I weigh less than 240 pounds, have a fabulous HDL, triglycerides, and LDL particle size number. I'm not taking any more prescription medications for breathing, cholesterol or blood pressure. I'm more active today and feel more energetic than I ever have in my entire life of living as a morbidly obese man. I can understand why people like Chris feel eating real whole foods at every meal is important, but are the low-carb alternative products all just "junk" in the same way that Big Macs, doughnuts, and Ho-Ho's are? That's the question I have for you and I look forward to hearing the responses you have about this.
THANKS for the stimulating conversation starter, Chris.
2 slices sprouted Smart Carb bread--240 calories/26g carbs
1 Tbs butter--60 calories/0g carbs
8 slices ham and turkey--120 calories/4g carbs
2 slices Colby Jack cheese--160 calories/2g carbs
2 Tbs mayo--200 calories/0g carbs
1/2 cup green beans--25 calories/5g carbs
2 Tbs butter--120 calories/0g carbs
1 Diet Dr. Pepper--0 calories/0g carbs
1 1/2 ounce raspberry dark chocolate truffle--100 calories/15g carbs
7:00PM
2 slices sprouted Smart Carb bread--240 calories/26g carbs
1 Tbs butter--60 calories/0g carbs
8 slices ham and turkey--120 calories/4g carbs
3 slices Colby Jack cheese--240 calories/3g carbs
2 Tbs mayo--200 calories/0g carbs
2 Diet Dr. Pepper--0 calories/0g carbs
1 1/2 ounce raspberry dark chocolate truffle--100 calories/15g carbs
TOTAL CALORIES: 1985
TOTAL CARBOHYDRATES: 100g
CURRENT WEIGHT: 238.6
NOTE: A really fascinating discussion began in the comments section of my menu yesterday that I'd like to bring out in the open today to solicit further feedback. This is a subject that I'm truly curious hearing more opinions about since it seems to get to the heart of the debate over consuming low-carb products vs. sticking only with real, whole foods always.
One of my most consistent readers who has always graciously added his comments about my menus is a wonderful gentleman from the UK named Chris. Here's what he had to say about my inclusion of some low-carb bread and chocolates over the weekend and their alleged impact on my health:
Surely a bigger consideration is healthy eating? Lots of your blog posts are about how low carb is [about eating] more healthy than a high carb diet. Pushing the boundaries by seeing how much junk you can get away with seems to be inconsistent with this...Health is the most important thing and that means real food - meat, eggs, veggies (remember those), nuts, dairy, some fruit. Worry about the occasional treats when you are down in the 220's or wherever you want to be.
That's a fair argument, Chris, and I do indeed believe in healthy eating. Here was my response back to him about his concerns:
How has my health been damaged eating these things the past few days? What aspect of my health has been harmed in ANY way? You mentioned my weight loss has "stalled," but in what ways has my current diet put my health in the same kind of danger it was in when I was eating a high-carb diet five years ago?
Today I weigh less than 240 pounds, have a fabulous HDL, triglycerides, and LDL particle size number. I'm not taking any more prescription medications for breathing, cholesterol or blood pressure. I'm more active today and feel more energetic than I ever have in my entire life of living as a morbidly obese man. I can understand why people like Chris feel eating real whole foods at every meal is important, but are the low-carb alternative products all just "junk" in the same way that Big Macs, doughnuts, and Ho-Ho's are? That's the question I have for you and I look forward to hearing the responses you have about this.
THANKS for the stimulating conversation starter, Chris.
Saturday, January 10, 2009
January 10, 2009 Low-Carb Menu
9:00AM
3 hours youth basketball refereeing
12:45PM
1 hamburger patties--432 calories/0g carbs
2 Tbs butter--120 calories/0g carbs
2 slices Colby Jack cheese--160 calories/2g carbs
2 slices sprouted Smart Carb bread--240 calories/26g carbs
1 Tbs mayo--100 calories/0g carbs
1 Diet Dr. Pepper--0 calories/0g carbs
1 slice sprouted Smart Carb cinnamon raisin almond bread--140 calories/14g carbs
1 Tbs coconut oil--120 calories/0g carbs
1 ounce raspberry dark chocolate truffle--60 calories/9g carbs
8:00PM
2 slices sprouted Smart Carb bread--240 calories/26g carbs
8 slices ham and turkey--120 calories/4g carbs
3 slices Colby Jack cheese--240 calories/3g carbs
2 Tbs mayo--200 calories/0g carbs
2 Diet Dr. Pepper--0 calories/0g carbs
1 ounce raspberry dark chocolate truffle--60 calories/9g carbs
TOTAL CALORIES: 2232
TOTAL CARBOHYDRATES: 93g
CURRENT WEIGHT: 238.8
NOTE: My church started back youth basketball again today and I volunteered to referee again. This is enjoyable because it gives me a chance to do something that makes a difference in the lives of some young people while getting in a little moderate to light exercise, too. Basketball if fast-paced, so we're running back and forth down the court quite a bit and I do this for three straight games. But I love it and feel great helping out with something that could make a difference eternally in the lives of these kids.
Today I pushed my carbs a little higher than normal, but again it was mostly the fiber-based carbohydrates. If you remove those, then my net carbs were only 29 grams. Again, I'm listing total carbohydrates for the benefit of those who don't subtract fiber and sugar alcohols from their carb totals. I'm tasting this new low-carb bread from a company that I've heard a lot about. So far, I'm liking what I'm tasting and look forward to telling you more about it soon. Same goes for the raspberry dark chocolate truffles...delicious and PERFECT for a small taste of glorious dark chocolate without an overwhelming taste of sweet.
Looking forward to my upcoming cruise to Mexico in a little more than a week. WOO HOO!
3 hours youth basketball refereeing
12:45PM
1 hamburger patties--432 calories/0g carbs
2 Tbs butter--120 calories/0g carbs
2 slices Colby Jack cheese--160 calories/2g carbs
2 slices sprouted Smart Carb bread--240 calories/26g carbs
1 Tbs mayo--100 calories/0g carbs
1 Diet Dr. Pepper--0 calories/0g carbs
1 slice sprouted Smart Carb cinnamon raisin almond bread--140 calories/14g carbs
1 Tbs coconut oil--120 calories/0g carbs
1 ounce raspberry dark chocolate truffle--60 calories/9g carbs
8:00PM
2 slices sprouted Smart Carb bread--240 calories/26g carbs
8 slices ham and turkey--120 calories/4g carbs
3 slices Colby Jack cheese--240 calories/3g carbs
2 Tbs mayo--200 calories/0g carbs
2 Diet Dr. Pepper--0 calories/0g carbs
1 ounce raspberry dark chocolate truffle--60 calories/9g carbs
TOTAL CALORIES: 2232
TOTAL CARBOHYDRATES: 93g
CURRENT WEIGHT: 238.8
NOTE: My church started back youth basketball again today and I volunteered to referee again. This is enjoyable because it gives me a chance to do something that makes a difference in the lives of some young people while getting in a little moderate to light exercise, too. Basketball if fast-paced, so we're running back and forth down the court quite a bit and I do this for three straight games. But I love it and feel great helping out with something that could make a difference eternally in the lives of these kids.
Today I pushed my carbs a little higher than normal, but again it was mostly the fiber-based carbohydrates. If you remove those, then my net carbs were only 29 grams. Again, I'm listing total carbohydrates for the benefit of those who don't subtract fiber and sugar alcohols from their carb totals. I'm tasting this new low-carb bread from a company that I've heard a lot about. So far, I'm liking what I'm tasting and look forward to telling you more about it soon. Same goes for the raspberry dark chocolate truffles...delicious and PERFECT for a small taste of glorious dark chocolate without an overwhelming taste of sweet.
Looking forward to my upcoming cruise to Mexico in a little more than a week. WOO HOO!
Friday, January 9, 2009
January 9, 2009 Low-Carb Menu
1:30PM
4 eggs--320 calories/4g carbs
1 Tbs butter--60 calories/0 carbs
4 Jimmy Dean sausage patties--520 calories/0 carbs
4 ounces cheddar cheese--440 calories/4g carbs
1 Diet Dr. Pepper--0 calories/0 carbs
8:00PM
1 hamburger patties--432 calories/0g carbs
2 Tbs butter--120 calories/0g carbs
2 slices Colby Jack cheese--160 calories/2g carbs
2 slices sprouted Smart Carb bread--240 calories/26g carbs
1 Tbs mayo--100 calories/0g carbs
1 Diet Dr. Pepper--0 calories/0g carbs
1/2 slice sprouted Smart Carb cinnamon raisin almond bread--70 calories/7g carbs
1/2 Tbs coconut oil--60 calories/0g carbs
TOTAL CALORIES: 2522
TOTAL CARBOHYDRATES: 43g
CURRENT WEIGHT: 238.4
NOTE: Yes, you'll notice I added in some bread today to my menus. GASP! But, but, but...I thought you couldn't have bread on a low-carb diet. Ah, yes, that's true if you're talking about traditional bread. But this is some special low-carb sprouted bread with a full 12g fiber per slice. So while there are 13g total carbs listed on my menu, that's just 1g net carbs for those of you who count those instead. I even got a half slice of some of this bread company's cinnamon raisin almond bread. I'm interested in seeing how my body handles this bread and will cease eating it if I see an adverse response on the scale. I was able to have a patty melt today for the first time in a long time and it was absolutely delicious with buttery pan-toasted bread. YUMMY! I'm glad to see my calories are where they are because it proves you can eat a lot of calories and still lose weight.
4 eggs--320 calories/4g carbs
1 Tbs butter--60 calories/0 carbs
4 Jimmy Dean sausage patties--520 calories/0 carbs
4 ounces cheddar cheese--440 calories/4g carbs
1 Diet Dr. Pepper--0 calories/0 carbs
8:00PM
1 hamburger patties--432 calories/0g carbs
2 Tbs butter--120 calories/0g carbs
2 slices Colby Jack cheese--160 calories/2g carbs
2 slices sprouted Smart Carb bread--240 calories/26g carbs
1 Tbs mayo--100 calories/0g carbs
1 Diet Dr. Pepper--0 calories/0g carbs
1/2 slice sprouted Smart Carb cinnamon raisin almond bread--70 calories/7g carbs
1/2 Tbs coconut oil--60 calories/0g carbs
TOTAL CALORIES: 2522
TOTAL CARBOHYDRATES: 43g
CURRENT WEIGHT: 238.4
NOTE: Yes, you'll notice I added in some bread today to my menus. GASP! But, but, but...I thought you couldn't have bread on a low-carb diet. Ah, yes, that's true if you're talking about traditional bread. But this is some special low-carb sprouted bread with a full 12g fiber per slice. So while there are 13g total carbs listed on my menu, that's just 1g net carbs for those of you who count those instead. I even got a half slice of some of this bread company's cinnamon raisin almond bread. I'm interested in seeing how my body handles this bread and will cease eating it if I see an adverse response on the scale. I was able to have a patty melt today for the first time in a long time and it was absolutely delicious with buttery pan-toasted bread. YUMMY! I'm glad to see my calories are where they are because it proves you can eat a lot of calories and still lose weight.
Thursday, January 8, 2009
January 8, 2009 Low-Carb Menu
1:00PM
2 eggs--120 calories/2g carbs
2 sausage links--300 calories/0g carbs
2 bacon slices--100 calories/0g carbs
Green peppers and onions in butter--125 calories/13g carbs
Pico de gallo--10 calories/2g carbs
2 Tbs sour cream--60 calories/1g carbs
2 orders mixed veggies (broccoli, green beans, squash, red peppers)--100 calories/10g carbs
2 Tbs butter--200 calories/0g carbs
Sugar-free hot chocolate mix--100 calories/20g carbs
1 Tbs coconut oil--240 calories/0 carbs
1 Diet Dr. Pepper--0 calories/0g carbs
5:15PM
2 hamburger patties--864 calories/0g carbs
4 slices American cheese--240 calories/4g carbs
2 Tbs mayo--200 calories/0g carbs
1 Diet Dr. Pepper--0 calories/0g carbs
TOTAL CALORIES: 2659
TOTAL CARBOHYDRATES: 52g
CURRENT WEIGHT: 238.2
NOTE: Now that I'm counting my carbohydrates and listing them here on my menus blog, let me explain something for people new to livin' la vida low-carb. Although it is important to keep your total carbohydrates as low as possible, not all carbs are created equal. Obviously sugar and starchy carbs are not as healthy for you as non-starchy, fiber-based carbs. That's the carbs you see in my menus today as I consume excellent low-carb veggies such as green peppers, onions, squash, red peppers, broccoli, and green beans. Yes, they have carbs, but the fiber in them slows the absorption of those carbohydrates.
I debated whether I would list total carbs or net carbs, but ultimately decided to list all the carbohydrates again for informational purposes. For example, the hot cocoa mix I used today contained 20g total carbohydrates. But if you subtract the sugar alcohols and fiber in it, then the net carbs are only 8g. There's debate about how much if any sugar alcohols and fiber impacts blood sugar, so I'll list 'em all. I think that will help people more than confusing them with the net carbs.
Speaking of my hot cocoa, I tried it today without the heavy cream to get my coconut oil in. I added a little extra today in my attempt to increase my medium chain triglyceride (MCT) intake. There's emerging evidence that MCTs produce more ketone bodies which become fuel for your brain and other bodily functions in the absence of glucose commonly produced by a high-carb diet. Your brain craves ketone bodies and coconut oil facilitates their production. With the absence of the cream, I had to use two scoops of the sugar-free/low-carb cocoa mix to make it palatable.
You may have noticed my calories have been higher lately. It just happens on a low-carb diet something, but it's nothing to be worried about. Calories are not as important when you are controlling your carbohydrate intake and I'm eating to satiety. It still feels right to eat about twice a day. Although I've added back in some "sweet" to my diet, it's still less than I was consuming before. I am monitoring this daily to see how it impacts my weight, so if it becomes detrimental I will back off on them.
THANKS for reading my menus blog and sharing your comments and questions.
2 eggs--120 calories/2g carbs
2 sausage links--300 calories/0g carbs
2 bacon slices--100 calories/0g carbs
Green peppers and onions in butter--125 calories/13g carbs
Pico de gallo--10 calories/2g carbs
2 Tbs sour cream--60 calories/1g carbs
2 orders mixed veggies (broccoli, green beans, squash, red peppers)--100 calories/10g carbs
2 Tbs butter--200 calories/0g carbs
Sugar-free hot chocolate mix--100 calories/20g carbs
1 Tbs coconut oil--240 calories/0 carbs
1 Diet Dr. Pepper--0 calories/0g carbs
5:15PM
2 hamburger patties--864 calories/0g carbs
4 slices American cheese--240 calories/4g carbs
2 Tbs mayo--200 calories/0g carbs
1 Diet Dr. Pepper--0 calories/0g carbs
TOTAL CALORIES: 2659
TOTAL CARBOHYDRATES: 52g
CURRENT WEIGHT: 238.2
NOTE: Now that I'm counting my carbohydrates and listing them here on my menus blog, let me explain something for people new to livin' la vida low-carb. Although it is important to keep your total carbohydrates as low as possible, not all carbs are created equal. Obviously sugar and starchy carbs are not as healthy for you as non-starchy, fiber-based carbs. That's the carbs you see in my menus today as I consume excellent low-carb veggies such as green peppers, onions, squash, red peppers, broccoli, and green beans. Yes, they have carbs, but the fiber in them slows the absorption of those carbohydrates.
I debated whether I would list total carbs or net carbs, but ultimately decided to list all the carbohydrates again for informational purposes. For example, the hot cocoa mix I used today contained 20g total carbohydrates. But if you subtract the sugar alcohols and fiber in it, then the net carbs are only 8g. There's debate about how much if any sugar alcohols and fiber impacts blood sugar, so I'll list 'em all. I think that will help people more than confusing them with the net carbs.
Speaking of my hot cocoa, I tried it today without the heavy cream to get my coconut oil in. I added a little extra today in my attempt to increase my medium chain triglyceride (MCT) intake. There's emerging evidence that MCTs produce more ketone bodies which become fuel for your brain and other bodily functions in the absence of glucose commonly produced by a high-carb diet. Your brain craves ketone bodies and coconut oil facilitates their production. With the absence of the cream, I had to use two scoops of the sugar-free/low-carb cocoa mix to make it palatable.
You may have noticed my calories have been higher lately. It just happens on a low-carb diet something, but it's nothing to be worried about. Calories are not as important when you are controlling your carbohydrate intake and I'm eating to satiety. It still feels right to eat about twice a day. Although I've added back in some "sweet" to my diet, it's still less than I was consuming before. I am monitoring this daily to see how it impacts my weight, so if it becomes detrimental I will back off on them.
THANKS for reading my menus blog and sharing your comments and questions.
Wednesday, January 7, 2009
January 7, 2009 Low-Carb Menu
10:00AM
4 eggs--320 calories/4g carbs
1 Tbs butter--60 calories/0 carbs
4 Jimmy Dean sausage patties--520 calories/0 carbs
3 ounces fine Wisconsin Swiss cheeses--330 calories/5g carbs
Diet Dr. Pepper--0 calories/0 carbs
5:15PM
2 hamburger patties--864 calories/0g carbs
4 ounces fine Wisconsin Pepper Jack cheeses--440 calories/0g carbs
2 Tbs mayo--200 calories/0g carbs
TOTAL CALORIES: 2814
TOTAL CARBOHYDRATES: 9g
CURRENT WEIGHT: 236.6
NOTE: By popular request, I decided to add the carb counts to my menus starting today. As I've explained several times in the comments section to questions from people about why I don't list carb totals, counting carbs has just become second nature to me now. I've been livin' la vida low-carb for five years and methodically counting every little carb is arduous and unnecessary. The freedom from all the dieting rules is one of the things that makes this way of eating so amazing.
But I also realize there are a lot of people reading my menus who aren't as familiar with the healthy low-carb lifestyle as many long-time low-carbers are and listing my carb counts may be helpful to them. That's why I started listing my calories a few months back, too, so people can see how many I'm consuming on a daily basis. What you'll find is I don't need to restrict them artificially to produce weight loss. Keeping carbs reduced is priority #1 and it's what I've done since 2004.
Regarding my addition of Diet Dr. Pepper and other "sweet" items to my diet, you'll see I've added back a small amount of these things just to see how I do. If the weight does not continue to fall, then I know to back off on them. Otherwise, it's good to experiment and see what my body tolerates. This is a journey every individual must take for themselves and choose what goes inside of their bodies. If you choose to never consume any low-carb, sugar-free, or even "sweet" items, then that's good for you. However, if consumed moderately, I don't see anything wrong with these things as long as you know your own personal limitations with them. And that's all I have to say about that. :)
4 eggs--320 calories/4g carbs
1 Tbs butter--60 calories/0 carbs
4 Jimmy Dean sausage patties--520 calories/0 carbs
3 ounces fine Wisconsin Swiss cheeses--330 calories/5g carbs
Diet Dr. Pepper--0 calories/0 carbs
5:15PM
2 hamburger patties--864 calories/0g carbs
4 ounces fine Wisconsin Pepper Jack cheeses--440 calories/0g carbs
2 Tbs mayo--200 calories/0g carbs
TOTAL CALORIES: 2814
TOTAL CARBOHYDRATES: 9g
CURRENT WEIGHT: 236.6
NOTE: By popular request, I decided to add the carb counts to my menus starting today. As I've explained several times in the comments section to questions from people about why I don't list carb totals, counting carbs has just become second nature to me now. I've been livin' la vida low-carb for five years and methodically counting every little carb is arduous and unnecessary. The freedom from all the dieting rules is one of the things that makes this way of eating so amazing.
But I also realize there are a lot of people reading my menus who aren't as familiar with the healthy low-carb lifestyle as many long-time low-carbers are and listing my carb counts may be helpful to them. That's why I started listing my calories a few months back, too, so people can see how many I'm consuming on a daily basis. What you'll find is I don't need to restrict them artificially to produce weight loss. Keeping carbs reduced is priority #1 and it's what I've done since 2004.
Regarding my addition of Diet Dr. Pepper and other "sweet" items to my diet, you'll see I've added back a small amount of these things just to see how I do. If the weight does not continue to fall, then I know to back off on them. Otherwise, it's good to experiment and see what my body tolerates. This is a journey every individual must take for themselves and choose what goes inside of their bodies. If you choose to never consume any low-carb, sugar-free, or even "sweet" items, then that's good for you. However, if consumed moderately, I don't see anything wrong with these things as long as you know your own personal limitations with them. And that's all I have to say about that. :)
Tuesday, January 6, 2009
January 6, 2009 Low-Carb Menu
12:45PM
2 eggs--120 calories
2 sausage links--300 calories
2 bacon slices--100 calories
Green peppers and onions in butter--125 calories
Pico de gallo--10 calories
2 Tbs sour cream--60 calories
2 orders mixed veggies (broccoli, green beans, squash, red peppers)--100 calories
2 Tbs butter--200 calories
1 Diet Dr. Pepper--0 calories
4:30PM
15 meatballs--660 calories
4 ounces cheddar cheese--440 calories
7:15PM
75-minute recreational volleyball
1 Diet Dr. Pepper--0 calories
TOTAL CALORIES: 2115
CURRENT WEIGHT: 239.6
NOTE: Today was one of those days where I went non-stop all day long. It started early when I took my wife Christine to go see a rheumatologist about her chronic pain issue and that appointment went so long that I had to leave her there while I got back to the office to record a podcast show I had scheduled for 11:00am. When that was finished, I went back to get Christine and came home to prepare for another interview later in the day. Meanwhile, I was catching up on a bunch of e-mails and checking my podcast show web site to make sure my "Encore Week" show for today was up and running. I barely had any time to blog today and there's a LOT of write about! Some days are like this and it keeps me going. I noticed after eating all those veggies at lunch that I was hungry three hours later. Mind you, I ate eggs, bacon, and sausage which should have satiated my hunger, but there I was needing something to eat in the early evening. Those meatballs and cheese were VERY filling and fueled my volleyball game tonight.
2 eggs--120 calories
2 sausage links--300 calories
2 bacon slices--100 calories
Green peppers and onions in butter--125 calories
Pico de gallo--10 calories
2 Tbs sour cream--60 calories
2 orders mixed veggies (broccoli, green beans, squash, red peppers)--100 calories
2 Tbs butter--200 calories
1 Diet Dr. Pepper--0 calories
4:30PM
15 meatballs--660 calories
4 ounces cheddar cheese--440 calories
7:15PM
75-minute recreational volleyball
1 Diet Dr. Pepper--0 calories
TOTAL CALORIES: 2115
CURRENT WEIGHT: 239.6
NOTE: Today was one of those days where I went non-stop all day long. It started early when I took my wife Christine to go see a rheumatologist about her chronic pain issue and that appointment went so long that I had to leave her there while I got back to the office to record a podcast show I had scheduled for 11:00am. When that was finished, I went back to get Christine and came home to prepare for another interview later in the day. Meanwhile, I was catching up on a bunch of e-mails and checking my podcast show web site to make sure my "Encore Week" show for today was up and running. I barely had any time to blog today and there's a LOT of write about! Some days are like this and it keeps me going. I noticed after eating all those veggies at lunch that I was hungry three hours later. Mind you, I ate eggs, bacon, and sausage which should have satiated my hunger, but there I was needing something to eat in the early evening. Those meatballs and cheese were VERY filling and fueled my volleyball game tonight.
Monday, January 5, 2009
January 5, 2009 Low-Carb Menu
12:00PM
4 eggs--320 calories
1 Tbs butter--60 calories
4 Jimmy Dean sausage patties--520 calories
3 ounces fine Wisconsin Salsa Cheddar and Colby Jack cheeses--330 calories
Diet Dr. Pepper--0 calories
6:30PM
1/2 cup walnuts--400 calories
6:45PM
60-minute Pilates class
8:30PM
Sugar-free hot chocolate mix--50 calories
10 Tbs heavy cream--500 calories
1 Tbs coconut oil--120 calories
TOTAL CALORIES: 2300
CURRENT WEIGHT: 238.4
NOTE: After taking much of the past month off from exercising, I'm slowing trying to ease back into it with my sore left knee still giving me a tinge of pain when I flex it and move it sideways. So when I went back to Pilates class tonight for the first time in a while, I was tentative. However, I did pretty good until we did the "Swan Pose" where your leg is turned sideways while your back leg is extended straight and then you lean forward. That hurt! I eased into on my sore leg and knew my limits. It felt good to be back in class again after such a long layoff for me. I enjoy the relaxation that comes from yoga and Pilates, so it was good to be back in a groove again.
4 eggs--320 calories
1 Tbs butter--60 calories
4 Jimmy Dean sausage patties--520 calories
3 ounces fine Wisconsin Salsa Cheddar and Colby Jack cheeses--330 calories
Diet Dr. Pepper--0 calories
6:30PM
1/2 cup walnuts--400 calories
6:45PM
60-minute Pilates class
8:30PM
Sugar-free hot chocolate mix--50 calories
10 Tbs heavy cream--500 calories
1 Tbs coconut oil--120 calories
TOTAL CALORIES: 2300
CURRENT WEIGHT: 238.4
NOTE: After taking much of the past month off from exercising, I'm slowing trying to ease back into it with my sore left knee still giving me a tinge of pain when I flex it and move it sideways. So when I went back to Pilates class tonight for the first time in a while, I was tentative. However, I did pretty good until we did the "Swan Pose" where your leg is turned sideways while your back leg is extended straight and then you lean forward. That hurt! I eased into on my sore leg and knew my limits. It felt good to be back in class again after such a long layoff for me. I enjoy the relaxation that comes from yoga and Pilates, so it was good to be back in a groove again.
Sunday, January 4, 2009
January 4, 2009 Low-Carb Menu
12:30PM
2 hamburger patties--864 calories
4 ounces fine Wisconsin cheeses--440 calories
2 Tbs mayo--200 calories
Sugar-free hot chocolate mix--50 calories
10 Tbs heavy cream--500 calories
1 Tbs coconut oil--120 calories
7:15PM
1/2 cup walnuts--400 calories
TOTAL CALORIES: 2574
CURRENT WEIGHT: 239.8
NOTE: I woke up this morning with a really nasty cough that felt like it had roots all the way to my toes. And when I tried to talk I sounded like Lurch from The Addams Family. And I sing tenor in my church choir! YIKES! I did the best I could trying to falsetto through the gunk in my throat and tried to take it easy today.
One of the worst things that can happen when you're trying to lose weight is to get sick with a cold. You just want to feel better, so you'll eat to comfort yourself and eat some more and more and more. After all, you should "starve a fever, but FEED a cold," right? Not exactly. Yes, you should continue to eat when you have a cold, but that doesn't mean you can't make great choices for yourself in the process. That's what I did today, even with the mug of hot chocolate I consumed to get my coconut oil in. It made me feel better with my cold and it was still low-carb.
I wasn't really feeling like eating much for supper which is why I chose the walnuts. They are high in omega-3 fatty acids and I ate just enough to keep any hunger from happening. My calories are consistently back above 2,000/day lately and I like to keep them closer to that mark than below. But I don't really count my calories because they are for the most part irrelevant when you are keeping your carbs limited. It's that freedom you get from the rules of dieting that plague so many people.
After a slight increase in weight yesterday, I dipped back down into the 230s again today. Hopefully this cold will take a hike soon so I can get back to "normal" again...whatever that is! :)
2 hamburger patties--864 calories
4 ounces fine Wisconsin cheeses--440 calories
2 Tbs mayo--200 calories
Sugar-free hot chocolate mix--50 calories
10 Tbs heavy cream--500 calories
1 Tbs coconut oil--120 calories
7:15PM
1/2 cup walnuts--400 calories
TOTAL CALORIES: 2574
CURRENT WEIGHT: 239.8
NOTE: I woke up this morning with a really nasty cough that felt like it had roots all the way to my toes. And when I tried to talk I sounded like Lurch from The Addams Family. And I sing tenor in my church choir! YIKES! I did the best I could trying to falsetto through the gunk in my throat and tried to take it easy today.
One of the worst things that can happen when you're trying to lose weight is to get sick with a cold. You just want to feel better, so you'll eat to comfort yourself and eat some more and more and more. After all, you should "starve a fever, but FEED a cold," right? Not exactly. Yes, you should continue to eat when you have a cold, but that doesn't mean you can't make great choices for yourself in the process. That's what I did today, even with the mug of hot chocolate I consumed to get my coconut oil in. It made me feel better with my cold and it was still low-carb.
I wasn't really feeling like eating much for supper which is why I chose the walnuts. They are high in omega-3 fatty acids and I ate just enough to keep any hunger from happening. My calories are consistently back above 2,000/day lately and I like to keep them closer to that mark than below. But I don't really count my calories because they are for the most part irrelevant when you are keeping your carbs limited. It's that freedom you get from the rules of dieting that plague so many people.
After a slight increase in weight yesterday, I dipped back down into the 230s again today. Hopefully this cold will take a hike soon so I can get back to "normal" again...whatever that is! :)
Saturday, January 3, 2009
January 3, 2009 Low-Carb Menu
1:30PM
2 eggs--120 calories
2 sausage links--300 calories
2 bacon slices--100 calories
Green peppers and onions in butter--125 calories
Pico de gallo--10 calories
2 Tbs sour cream--60 calories
2 orders mixed veggies (broccoli, green beans, squash, red peppers)--100 calories
2 Tbs butter--200 calories
7:30PM
1 hamburger patty--432 calories
2 ounces fine Wisconsin Swiss cheese--440 calories
1 Tbs mayo--100 calories
Sugar-free hot chocolate mix--50 calories
10 Tbs heavy cream--500 calories
1 Tbs coconut oil--120 calories
TOTAL CALORIES: 2657
CURRENT WEIGHT: 240.8
NOTE: One of the things I missed during the "sweet"-free challenge last month was hot chocolate. When the weather gets colder, nothing warms you up and tastes better than a mug of hot cocoa. Plus, the thing I REALLY like about it is that I can stir in my coconut oil and it mixes nicely. So I get a wonderful warming cup of cocoa while feeding my body some coconut oil and all the health benefits that come from that. You gotta love it!
2 eggs--120 calories
2 sausage links--300 calories
2 bacon slices--100 calories
Green peppers and onions in butter--125 calories
Pico de gallo--10 calories
2 Tbs sour cream--60 calories
2 orders mixed veggies (broccoli, green beans, squash, red peppers)--100 calories
2 Tbs butter--200 calories
7:30PM
1 hamburger patty--432 calories
2 ounces fine Wisconsin Swiss cheese--440 calories
1 Tbs mayo--100 calories
Sugar-free hot chocolate mix--50 calories
10 Tbs heavy cream--500 calories
1 Tbs coconut oil--120 calories
TOTAL CALORIES: 2657
CURRENT WEIGHT: 240.8
NOTE: One of the things I missed during the "sweet"-free challenge last month was hot chocolate. When the weather gets colder, nothing warms you up and tastes better than a mug of hot cocoa. Plus, the thing I REALLY like about it is that I can stir in my coconut oil and it mixes nicely. So I get a wonderful warming cup of cocoa while feeding my body some coconut oil and all the health benefits that come from that. You gotta love it!
Friday, January 2, 2009
January 2, 2009 Low-Carb Menu
11:45AM
2 hamburger patties--864 calories
4 ounces fine Wisconsin cheeses (Swiss, Colby Jack, Pepper Jack, and Salsa Cheddar)--440 calories
2 Tbs mayo--200 calories
6:30PM
Toppings off of pizza (pepperoni, sausage, hamburger, ham, onions, peppers, mushrooms, sauce, and cheese)--est. 1,000 calories
TOTAL CALORIES: est. 2504
CURRENT WEIGHT: 240.4
NOTE: Christine wanted to go out for pizza tonight, so that's where we went. This used to be quite the temptation for me, but I learned how to eat pizza and enjoy it without having to worry about the negative carb impact on my weight. The secret is scraping off the toppings and throwing the crust away. Find those pizza slices that have a lot of meat on them and you've got a great meal. Of course, you'll go through a bunch of slices to get enough food to eat, but you get all the pleasure of eating pizza this way. Sure, there are some carbs in the pizza sauce, but that's nominal compared with the white flour-based pizza crust. I'm not sure of the exact amount of calories I consumed with those pizza toppings, but it was around 1,000 give or take. I was up slightly today likely from the salt in those toppings. But I avoided diet soda, chocolate and other low-carb, sugar-free "sweet" stuff. WOO HOO!
2 hamburger patties--864 calories
4 ounces fine Wisconsin cheeses (Swiss, Colby Jack, Pepper Jack, and Salsa Cheddar)--440 calories
2 Tbs mayo--200 calories
6:30PM
Toppings off of pizza (pepperoni, sausage, hamburger, ham, onions, peppers, mushrooms, sauce, and cheese)--est. 1,000 calories
TOTAL CALORIES: est. 2504
CURRENT WEIGHT: 240.4
NOTE: Christine wanted to go out for pizza tonight, so that's where we went. This used to be quite the temptation for me, but I learned how to eat pizza and enjoy it without having to worry about the negative carb impact on my weight. The secret is scraping off the toppings and throwing the crust away. Find those pizza slices that have a lot of meat on them and you've got a great meal. Of course, you'll go through a bunch of slices to get enough food to eat, but you get all the pleasure of eating pizza this way. Sure, there are some carbs in the pizza sauce, but that's nominal compared with the white flour-based pizza crust. I'm not sure of the exact amount of calories I consumed with those pizza toppings, but it was around 1,000 give or take. I was up slightly today likely from the salt in those toppings. But I avoided diet soda, chocolate and other low-carb, sugar-free "sweet" stuff. WOO HOO!
Thursday, January 1, 2009
January 1, 2009 Low-Carb Menu
11:15AM
Diet Dr. Pepper--0 calories
1:15PM
2 eggs--120 calories
2 sausage links--300 calories
2 bacon slices--100 calories
Green peppers and onions in butter--125 calories
Cheddar cheese--120 calories
Pico de gallo--10 calories
1 Tbs sour cream--30 calories
Mixed veggies (broccoli, green beans, squash, red peppers)--50 calories
2 Tbs butter--200 calories
Atkins Marshmallow Mudslide Bar--210 calories
5:45PM
1 hamburger patty--432 calories
2 ounces fine Wisconsin Swiss cheese--440 calories
1 Tbs mayo--100 calories
TOTAL CALORIES: 2237
CURRENT WEIGHT: 239.0
NOTE: HAPPY NEW YEAR everyone and today was special moment in the life of my low-carb lifestyle. It was on January 1, 2004 that I embarked on the Atkins diet and my life would forever be changed by it. I couldn't imagine eating any other way ever again because I feel better and am healthier right now than I've ever been. You can't fully comprehend what that is like until you experience it for yourself. So if you are on your own low-carb journey right now and need encouragement to keep on keeping on, let me assure you this is totally worth every ounce of effort you put into making it happen.
As I stated yesterday, with the official "sweet"-free challenge now over, I was going to permit myself one diet soda and something with chocolate in it. I was curious to see how they would taste after going without sweet on my tongue for over a month. The Dr. Pepper was pretty sweet, but I enjoyed drinking it. Interestingly, once it was finished I didn't want another one. Whereas before I would drink about 8-10 every single day. HUGE PROGRESS!!!
For the chocolate, I chose to consume a new flavor of Atkins bar and it was very delicious. But, once again, when I was done consuming it I had no desire to eat anything else sweet. If these past two months have taught me nothing else, it's this: I CAN live without "sweet" in my life if I choose to do it. Control of my desires is in my hands by the grace of God's leading and I decide what goes in my mouth. At times before the challenge I will admit it was difficult to say "no" to my cravings for "sweet," even if it was sugar-free, low-carb. Now I have no problem with that.
Something really exciting has happened to my clothes over the past week that I wanted to share with you. Now that I'm within 10 pounds of my original weight loss from 2004, I decided to try on a few of my clothes again to see how they fit. I really didn't expect them to get back on my body again because I'm heavier than I was when I bought them. So imagine my surprise when they all fit perfectly.
Do you know what this means? I have likely experienced a 10-pound muscle weight gain with all the weight lifting and resistance training I've been engaged in this past year. I always thought it was gonna be around that, but I never knew for sure. The most exciting part is that any new weight/fat loss now will be into new territory and I'm anxious to see just how far the weight will continue to fall. I had my fill of diet soda and chocolate today and I'm right back to it tomorrow.
I'm committed to this 100% and invite you to join me in this amazing journey.
Diet Dr. Pepper--0 calories
1:15PM
2 eggs--120 calories
2 sausage links--300 calories
2 bacon slices--100 calories
Green peppers and onions in butter--125 calories
Cheddar cheese--120 calories
Pico de gallo--10 calories
1 Tbs sour cream--30 calories
Mixed veggies (broccoli, green beans, squash, red peppers)--50 calories
2 Tbs butter--200 calories
Atkins Marshmallow Mudslide Bar--210 calories
5:45PM
1 hamburger patty--432 calories
2 ounces fine Wisconsin Swiss cheese--440 calories
1 Tbs mayo--100 calories
TOTAL CALORIES: 2237
CURRENT WEIGHT: 239.0
NOTE: HAPPY NEW YEAR everyone and today was special moment in the life of my low-carb lifestyle. It was on January 1, 2004 that I embarked on the Atkins diet and my life would forever be changed by it. I couldn't imagine eating any other way ever again because I feel better and am healthier right now than I've ever been. You can't fully comprehend what that is like until you experience it for yourself. So if you are on your own low-carb journey right now and need encouragement to keep on keeping on, let me assure you this is totally worth every ounce of effort you put into making it happen.
As I stated yesterday, with the official "sweet"-free challenge now over, I was going to permit myself one diet soda and something with chocolate in it. I was curious to see how they would taste after going without sweet on my tongue for over a month. The Dr. Pepper was pretty sweet, but I enjoyed drinking it. Interestingly, once it was finished I didn't want another one. Whereas before I would drink about 8-10 every single day. HUGE PROGRESS!!!
For the chocolate, I chose to consume a new flavor of Atkins bar and it was very delicious. But, once again, when I was done consuming it I had no desire to eat anything else sweet. If these past two months have taught me nothing else, it's this: I CAN live without "sweet" in my life if I choose to do it. Control of my desires is in my hands by the grace of God's leading and I decide what goes in my mouth. At times before the challenge I will admit it was difficult to say "no" to my cravings for "sweet," even if it was sugar-free, low-carb. Now I have no problem with that.
Something really exciting has happened to my clothes over the past week that I wanted to share with you. Now that I'm within 10 pounds of my original weight loss from 2004, I decided to try on a few of my clothes again to see how they fit. I really didn't expect them to get back on my body again because I'm heavier than I was when I bought them. So imagine my surprise when they all fit perfectly.
Do you know what this means? I have likely experienced a 10-pound muscle weight gain with all the weight lifting and resistance training I've been engaged in this past year. I always thought it was gonna be around that, but I never knew for sure. The most exciting part is that any new weight/fat loss now will be into new territory and I'm anxious to see just how far the weight will continue to fall. I had my fill of diet soda and chocolate today and I'm right back to it tomorrow.
I'm committed to this 100% and invite you to join me in this amazing journey.
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