7:30AM
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, and ice
11:45AM
2 cups spinach leaves with 2 hardboiled eggs, 1 slice crumbled bacon, 2 ounces shredded cheddar cheese, and 4 Tbs Ranch dressing, mashed cauliflower with 1 Tbs butter, 1/4 pound hamburger patty with 1 slice of American cheese, 2 Tbs mayo, 1 Tbs mustard, and 8 slices of dill pickles
8:00PM
2 slices Julian Bakery Smart Carb #1 bread cooked in 1 Tbs coconut oil with American cheese
CALORIES: 1768
TOTAL CARBS: 45g
NET CARBS: 23g
NOTE: When I woke up this morning, my whole body ached and my legs were like rubber from all that walking at Trunk or Treat last night. While I was at church this morning, I told Christine I probably would skip my normal Spin Then Zen class at the gym today (although I LOVE it) because I just didn't have it in me to make that happen today. I'm glad I listened to my body because I needed to rest. Football was my friend today.
Sunday, October 31, 2010
Saturday, October 30, 2010
October 30, 2010 Low-Carb Menu
8:00AM
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, and ice
8:30AM
45-minute spin class
11:45AM
BBQ chicken breast, mashed cauliflower with butter
4:15PM
1 pastured Italian sausage
6:00PM
2 1/2 hours walking around constantly at Trunk or Treat event at my church
9:15PM
2 slices Julian Bakery Smart Carb #1 bread cooked in 1 Tbs coconut oil with American cheese
CALORIES: 1868
TOTAL CARBS: 35g
NET CARBS: 16g
NOTE: My Sunday School class decided to have a "tailgating party" before the annual Trunk or Treat event at my church for Halloween. We grilled out hot dogs, hamburgers, and all the carb-loaded sides and desserts that come with it. People brought their own packages of hot dogs and burgers and the mix was interesting to say the least. Hot dogs can vary in carbohydrate content by as much as 1g per dog to 12g per hot dog. To avoid this low-carb disaster, I brought my own pastured Italian sausage that I purchased from my local farm supplier of quality foods and had 'em grill that for me. YUMMY!
Wanna see my Halloween get up? It certainly had people talking. HA!
You want a piece of me? LOL! It's the old man ghost from Scooby-Doo who always chased Scooby and Shaggy around in the haunted house. Nobody ever goes as THAT GUY! This year, I did.
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, and ice
8:30AM
45-minute spin class
11:45AM
BBQ chicken breast, mashed cauliflower with butter
4:15PM
1 pastured Italian sausage
6:00PM
2 1/2 hours walking around constantly at Trunk or Treat event at my church
9:15PM
2 slices Julian Bakery Smart Carb #1 bread cooked in 1 Tbs coconut oil with American cheese
CALORIES: 1868
TOTAL CARBS: 35g
NET CARBS: 16g
NOTE: My Sunday School class decided to have a "tailgating party" before the annual Trunk or Treat event at my church for Halloween. We grilled out hot dogs, hamburgers, and all the carb-loaded sides and desserts that come with it. People brought their own packages of hot dogs and burgers and the mix was interesting to say the least. Hot dogs can vary in carbohydrate content by as much as 1g per dog to 12g per hot dog. To avoid this low-carb disaster, I brought my own pastured Italian sausage that I purchased from my local farm supplier of quality foods and had 'em grill that for me. YUMMY!
Wanna see my Halloween get up? It certainly had people talking. HA!
You want a piece of me? LOL! It's the old man ghost from Scooby-Doo who always chased Scooby and Shaggy around in the haunted house. Nobody ever goes as THAT GUY! This year, I did.
Friday, October 29, 2010
October 29, 2010 Low-Carb Menu
7:45AM
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, and ice
12:00PM
2 pastured Italian sausages
5:00PM
20-minute weight lifting (arms, shoulders) and 10-minute brisk walking
6:30PM
Grilled chicken breast with tomatoes and butter lemon sauce, mashed cauliflower with butter
CALORIES: 1971
TOTAL CARBS: 38g
NET CARBS: 28g
NOTE: My shoulders were hurting this afternoon and I REALLY didn't want to go lift weights...but I made myself get to that gym. When I got there the pain I thought I was feeling subsided and I made it through an abbreviated session of lifting. I'm not gonna always want to exercise, but I know I'm doing my body good when I do. That's why I keep doing it even if I never lose a single pound with it.
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, and ice
12:00PM
2 pastured Italian sausages
5:00PM
20-minute weight lifting (arms, shoulders) and 10-minute brisk walking
6:30PM
Grilled chicken breast with tomatoes and butter lemon sauce, mashed cauliflower with butter
CALORIES: 1971
TOTAL CARBS: 38g
NET CARBS: 28g
NOTE: My shoulders were hurting this afternoon and I REALLY didn't want to go lift weights...but I made myself get to that gym. When I got there the pain I thought I was feeling subsided and I made it through an abbreviated session of lifting. I'm not gonna always want to exercise, but I know I'm doing my body good when I do. That's why I keep doing it even if I never lose a single pound with it.
Thursday, October 28, 2010
October 28, 2010 Low-Carb Menu
8:30AM
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, and ice
10:00AM
60-minute cardio-yo-lates (10 minutes brisk walking, 50 minutes of Pilates/yoga)
1:00PM
2 cups spinach leaves with 2 hardboiled eggs, 1 slice crumbled bacon, 2 ounces shredded cheddar cheese, and 4 Tbs Ranch dressing, grilled asparagus with 1 Tbs butter, 1/4 pound hamburger patty with 1 slice of American cheese, 2 Tbs mayo, 1 Tbs mustard, and 8 slices of dill pickles
7:00PM
120-minute competitive volleyball
9:15PM
2 slices Julian Bakery Smart Carb #1 bread cooked in 1 Tbs coconut oil with American cheese
CALORIES: 1903
TOTAL CARBS: 54g
NET CARBS: 19g
NOTE: The great Dr. William Davis from "The Heart Scan Blog" wrote a very nice column this week about my new "Livin' La Vida Low-Carb Show Fan Club" for my podcast where he described me as "The Great Connector" in the low-carb world. Dr. Davis was very kind to share how I have brought together some of the best voices supporting this way of eating unlike anyone else in the low-carb community and I was very grateful for what he wrote. However, one of the people commenting anonymously didn't think too highly of me because my weight is currently at 282 pounds. Here's what the anonymous reader wrote:
Interesting comments and I obviously felt compelled to respond:
Several others chimed in with comments in support of my work that puts the focus on health more than weight loss. And that's the tricky balance when you're talking about low-carb living--what's more important when it comes to communicating the purpose of it? Weight loss or health? I choose health and eventually the weight loss will follow. That's the continued journey I am traveling at this very moment.
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, and ice
10:00AM
60-minute cardio-yo-lates (10 minutes brisk walking, 50 minutes of Pilates/yoga)
1:00PM
2 cups spinach leaves with 2 hardboiled eggs, 1 slice crumbled bacon, 2 ounces shredded cheddar cheese, and 4 Tbs Ranch dressing, grilled asparagus with 1 Tbs butter, 1/4 pound hamburger patty with 1 slice of American cheese, 2 Tbs mayo, 1 Tbs mustard, and 8 slices of dill pickles
7:00PM
120-minute competitive volleyball
9:15PM
2 slices Julian Bakery Smart Carb #1 bread cooked in 1 Tbs coconut oil with American cheese
CALORIES: 1903
TOTAL CARBS: 54g
NET CARBS: 19g
NOTE: The great Dr. William Davis from "The Heart Scan Blog" wrote a very nice column this week about my new "Livin' La Vida Low-Carb Show Fan Club" for my podcast where he described me as "The Great Connector" in the low-carb world. Dr. Davis was very kind to share how I have brought together some of the best voices supporting this way of eating unlike anyone else in the low-carb community and I was very grateful for what he wrote. However, one of the people commenting anonymously didn't think too highly of me because my weight is currently at 282 pounds. Here's what the anonymous reader wrote:
Jimmy is indeed a great connector and does well with podcasts and interviews but his own diet - and as a consequence his weight - remains a problem. He remains obese and as such is not a great advert for low carb.
Interesting comments and I obviously felt compelled to respond:
Yes, I weigh more than I would like to at this moment. This is not a secret and I've been quite candid about this publicly because there are many who face the same frustrations of doing everything right and yet seeing very little progress on the scale. While I'm seeking to rectify those issues by lowering my calories to 1800/daily and engaging in regular exercise, the fact remains my health is immaculate.
High HDL, low triglycerides, low percentage of Small LDL particles, stable blood sugar, normal blood pressure, a heart scan score of ZERO, abundant energy and so much more. While the focus tends to be on weight as the key measurement in someone being healthy, I think that's as shortsighted as telling someone a low-fat, high-carb diet is the only way to lose weight and be healthy. Again, I'd like to weigh less than I do now but it's difficult to argue that the way I'm eating isn't making me healthier than when I weighed 400+ pounds in 2004 on three prescription medications.
Several others chimed in with comments in support of my work that puts the focus on health more than weight loss. And that's the tricky balance when you're talking about low-carb living--what's more important when it comes to communicating the purpose of it? Weight loss or health? I choose health and eventually the weight loss will follow. That's the continued journey I am traveling at this very moment.
Wednesday, October 27, 2010
October 27, 2010 Low-Carb Menu
8:30AM
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, and ice
12:30PM
1/2 pound grassfed ground beef with 2 Tbs Ranch dressing
8:45PM
2 slices Julian Bakery Smart Carb #1 bread cooked in 1 Tbs coconut oil with smoked beef, American cheese, and mustard
CALORIES: 1706
TOTAL CARBS: 40g
NET CARBS: 11g
NOTE: When I woke up today I felt a little more exhausted and achy than I have been. With so planned classes to attend at the gym today, I thought I might go do some treadmill work this afternoon...but my body wasn't having any part of that. I decided this was a good day to take a break, get a little rest and get back at it again tomorrow. It's a smart move to listen to your body giving you these signals and respond accordingly. I enjoy good quality physical activity, but I also know my limits. As I'm approaching 40, I want to stay active with my healthy low-carb lifestyle and find the appropriate times for rest as well. It's a constant journey that I'm happy to be traveling on.
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, and ice
12:30PM
1/2 pound grassfed ground beef with 2 Tbs Ranch dressing
8:45PM
2 slices Julian Bakery Smart Carb #1 bread cooked in 1 Tbs coconut oil with smoked beef, American cheese, and mustard
CALORIES: 1706
TOTAL CARBS: 40g
NET CARBS: 11g
NOTE: When I woke up today I felt a little more exhausted and achy than I have been. With so planned classes to attend at the gym today, I thought I might go do some treadmill work this afternoon...but my body wasn't having any part of that. I decided this was a good day to take a break, get a little rest and get back at it again tomorrow. It's a smart move to listen to your body giving you these signals and respond accordingly. I enjoy good quality physical activity, but I also know my limits. As I'm approaching 40, I want to stay active with my healthy low-carb lifestyle and find the appropriate times for rest as well. It's a constant journey that I'm happy to be traveling on.
Tuesday, October 26, 2010
October 26, 2010 Low-Carb Menu
8:30AM
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, and ice
10:00AM
60-minute Nomaste Yoga
12:30PM
Grilled chicken breast with tomato, lemon sauce, and balsamic vinegar, mashed cauliflower with butter
5:30PM
2 slices Julian Bakery Smart Carb #1 bread cooked in 1 Tbs grassfed butter with American cheese
CALORIES: 1569
TOTAL CARBS: 53g
NET CARBS: 19g
NOTE: I've noticed over the past few nights when I've gone to bed and then woken up the next morning that my body just feels so much better. Sure, my muscles are somewhat tired and achy from all the weight lifting, stretching, treadmill and more, but I just feel GOOD. That's not to say I wasn't feeling fantastic before I started all of this extra physical activity as of late, but it makes a difference in my mindset about the path I am taking. That could be a result of lowering my stress levels, increasing my muscle, burning fat, or a combination of all of it. But I'm LOVING it!
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, and ice
10:00AM
60-minute Nomaste Yoga
12:30PM
Grilled chicken breast with tomato, lemon sauce, and balsamic vinegar, mashed cauliflower with butter
5:30PM
2 slices Julian Bakery Smart Carb #1 bread cooked in 1 Tbs grassfed butter with American cheese
CALORIES: 1569
TOTAL CARBS: 53g
NET CARBS: 19g
NOTE: I've noticed over the past few nights when I've gone to bed and then woken up the next morning that my body just feels so much better. Sure, my muscles are somewhat tired and achy from all the weight lifting, stretching, treadmill and more, but I just feel GOOD. That's not to say I wasn't feeling fantastic before I started all of this extra physical activity as of late, but it makes a difference in my mindset about the path I am taking. That could be a result of lowering my stress levels, increasing my muscle, burning fat, or a combination of all of it. But I'm LOVING it!
Monday, October 25, 2010
October 25, 2010 Low-Carb Menu
8:30AM
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, and ice
12:45PM
1/2 pound grassfed ground beef with 2 Tbs Ranch dressing
4:30PM
45-minute Centergy class (Pilates)
6:45PM
1/2 cup greens salad with 1 Tbs Ranch dressing, very small portion of mixed veggies (squash, zuchhini), and 8-ounce sirloin steak
CALORIES: 1632
TOTAL CARBS: 17g
NET CARBS: 10g
NOTE: Christine and I were invited to a fundraising banquet for the local homeless ministry in our area tonight and I'm always leery of the foods they serve at these events. When you eat quality food on a regular basis, you can just tell when something is not right and tonight that was absolutely true. Cutting into the steak and taking a bite I knew right away it was grain-fed. Plus, it was overcooked for my liking as I usually eat my steak medium and this one was well done. That's the neat thing about eating well is you become super-sensitive to food so much so that your taste buds PREFER the good stuff! I'm happy to be at that point in my diet.
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, and ice
12:45PM
1/2 pound grassfed ground beef with 2 Tbs Ranch dressing
4:30PM
45-minute Centergy class (Pilates)
6:45PM
1/2 cup greens salad with 1 Tbs Ranch dressing, very small portion of mixed veggies (squash, zuchhini), and 8-ounce sirloin steak
CALORIES: 1632
TOTAL CARBS: 17g
NET CARBS: 10g
NOTE: Christine and I were invited to a fundraising banquet for the local homeless ministry in our area tonight and I'm always leery of the foods they serve at these events. When you eat quality food on a regular basis, you can just tell when something is not right and tonight that was absolutely true. Cutting into the steak and taking a bite I knew right away it was grain-fed. Plus, it was overcooked for my liking as I usually eat my steak medium and this one was well done. That's the neat thing about eating well is you become super-sensitive to food so much so that your taste buds PREFER the good stuff! I'm happy to be at that point in my diet.
Sunday, October 24, 2010
October 24, 2010 Low-Carb Menu
7:45AM
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, and ice
12:45PM
2 cups spinach leaves with 2 hardboiled eggs, 1 slice crumbled bacon, 2 ounces shredded cheddar cheese, and 4 Tbs Ranch dressing, grilled asparagus with 1 Tbs butter, 1/4 pound hamburger patty with 1 slice of American cheese, 2 Tbs mayo, 1 Tbs mustard, and 8 slices of dill pickles
3:00PM
Spin Then Zen (60-minute spin class followed by half-hour yoga stretching)
7:00PM
2 slices Julian Bakery Smart Carb #1 bread cooked in 1 Tbs grassfed butter with American cheese
CALORIES: 1922
TOTAL CARBS: 32g
NET CARBS: 20g
NOTE: My new gym has this awesome 90-minute class on Sunday afternoons called Spin Then Zen where you do a one-hour cycle and then 30 minutes of intense yoga stretching. It's become one of my favorite activities of the week and feels so good once it's over. I tried wearing my Vibram Five Fingers barefoot shoes to the spin class and that was a bad idea. My feet were too loose and it hurt the balls of my feet when we had to stand up in the bike. Not smart! Oh well, lesson learned...won't do that again! I'll keep wearing them to my Pilates/yoga classes, though. Rolling right along with my new workout schedule though and enjoying it--although my almost-39-year-old body is starting to feel it.
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, and ice
12:45PM
2 cups spinach leaves with 2 hardboiled eggs, 1 slice crumbled bacon, 2 ounces shredded cheddar cheese, and 4 Tbs Ranch dressing, grilled asparagus with 1 Tbs butter, 1/4 pound hamburger patty with 1 slice of American cheese, 2 Tbs mayo, 1 Tbs mustard, and 8 slices of dill pickles
3:00PM
Spin Then Zen (60-minute spin class followed by half-hour yoga stretching)
7:00PM
2 slices Julian Bakery Smart Carb #1 bread cooked in 1 Tbs grassfed butter with American cheese
CALORIES: 1922
TOTAL CARBS: 32g
NET CARBS: 20g
NOTE: My new gym has this awesome 90-minute class on Sunday afternoons called Spin Then Zen where you do a one-hour cycle and then 30 minutes of intense yoga stretching. It's become one of my favorite activities of the week and feels so good once it's over. I tried wearing my Vibram Five Fingers barefoot shoes to the spin class and that was a bad idea. My feet were too loose and it hurt the balls of my feet when we had to stand up in the bike. Not smart! Oh well, lesson learned...won't do that again! I'll keep wearing them to my Pilates/yoga classes, though. Rolling right along with my new workout schedule though and enjoying it--although my almost-39-year-old body is starting to feel it.
Saturday, October 23, 2010
October 23, 2010 Low-Carb Menu
8:30AM
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, and ice
9:00AM
3-hour youth football refereeing
12:30PM
2 cups spinach leaves with 2 hardboiled eggs, 1 slice crumbled bacon, 2 ounces shredded cheddar cheese, and 4 Tbs Ranch dressing, grilled asparagus with 1 Tbs butter, 1/4 pound hamburger patty with 1 slice of American cheese, 2 Tbs mayo, 1 Tbs mustard, and 8 slices of dill pickles
7:15PM
2 slices Julian Bakery Smart Carb #1 bread cooked in 1 Tbs grassfed butter with American cheese
CALORIES: 1922
TOTAL CARBS: 32g
NET CARBS: 20g
NOTE: Today was the last week of the season in the youth football league I referee in called Upward. It's a whole lotta fun going out on the football field with these young men and women who learn the game of football as well as why Jesus loves them so much. Hopefully through the example of their coaches and referees like me, they see a tangible example of what a life of faith can be. I'm grateful for the opportunities to be there for the next generation in this capacity and look forward to the Upward basketball season coming up in January. My life is so much more than just talking about diet and health all the time. Now that would be pretty boring, wouldn't it?
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, and ice
9:00AM
3-hour youth football refereeing
12:30PM
2 cups spinach leaves with 2 hardboiled eggs, 1 slice crumbled bacon, 2 ounces shredded cheddar cheese, and 4 Tbs Ranch dressing, grilled asparagus with 1 Tbs butter, 1/4 pound hamburger patty with 1 slice of American cheese, 2 Tbs mayo, 1 Tbs mustard, and 8 slices of dill pickles
7:15PM
2 slices Julian Bakery Smart Carb #1 bread cooked in 1 Tbs grassfed butter with American cheese
CALORIES: 1922
TOTAL CARBS: 32g
NET CARBS: 20g
NOTE: Today was the last week of the season in the youth football league I referee in called Upward. It's a whole lotta fun going out on the football field with these young men and women who learn the game of football as well as why Jesus loves them so much. Hopefully through the example of their coaches and referees like me, they see a tangible example of what a life of faith can be. I'm grateful for the opportunities to be there for the next generation in this capacity and look forward to the Upward basketball season coming up in January. My life is so much more than just talking about diet and health all the time. Now that would be pretty boring, wouldn't it?
Friday, October 22, 2010
October 22, 2010 Low-Carb Menu
8:30AM
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, and ice
12:45PM
45-minute weight lifting (arms, chest and shoulders)
1:45PM
2 cups spinach leaves with 2 hardboiled eggs, 1 slice crumbled bacon, 2 ounces shredded cheddar cheese, and 4 Tbs Ranch dressing, grilled asparagus with 1 Tbs butter, 1/4 pound hamburger patty with 1 slice of American cheese, 2 Tbs mayo, 1 Tbs mustard, and 8 slices of dill pickles
8:30PM
2 slices Julian Bakery Smart Carb #1 bread cooked in 1 Tbs grassfed butter with American cheese
CALORIES: 1922
TOTAL CARBS: 32g
NET CARBS: 20g
NOTE: I know I'm doing a good job of weight lifting because the next day I'm feeling it. Today was upper body again and I really hit my triceps hard. Although my lower body is definitely the strongest part of my body, I'm trying to get my upper body in the same condition. I can already see muscle definition coming back in even after getting back into this a short time ago. I feel stronger, am sleeping more soundly, and just have this sense that I'm doing good things for my body. All in all, I'm very happy with what I'm doing physically right now and am hopeful it is making me healthier as a result. If I happen to lose weight in the process, then BONUS!
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, and ice
12:45PM
45-minute weight lifting (arms, chest and shoulders)
1:45PM
2 cups spinach leaves with 2 hardboiled eggs, 1 slice crumbled bacon, 2 ounces shredded cheddar cheese, and 4 Tbs Ranch dressing, grilled asparagus with 1 Tbs butter, 1/4 pound hamburger patty with 1 slice of American cheese, 2 Tbs mayo, 1 Tbs mustard, and 8 slices of dill pickles
8:30PM
2 slices Julian Bakery Smart Carb #1 bread cooked in 1 Tbs grassfed butter with American cheese
CALORIES: 1922
TOTAL CARBS: 32g
NET CARBS: 20g
NOTE: I know I'm doing a good job of weight lifting because the next day I'm feeling it. Today was upper body again and I really hit my triceps hard. Although my lower body is definitely the strongest part of my body, I'm trying to get my upper body in the same condition. I can already see muscle definition coming back in even after getting back into this a short time ago. I feel stronger, am sleeping more soundly, and just have this sense that I'm doing good things for my body. All in all, I'm very happy with what I'm doing physically right now and am hopeful it is making me healthier as a result. If I happen to lose weight in the process, then BONUS!
Thursday, October 21, 2010
October 21, 2010 Low-Carb Menu
9:15AM
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, and ice
10:00AM
Cardi-yo-lates (10 minutes of walking, 50 minutes of Pilates/yoga)
11:45AM
2 cups spinach leaves with 2 hardboiled eggs, 1 slice crumbled bacon, 2 ounces shredded cheddar cheese, and 4 Tbs Ranch dressing, grilled asparagus with 1 Tbs butter, 1/4 pound hamburger patty with 1 slice of American cheese, 2 Tbs mayo, 1 Tbs mustard, and 8 slices of dill pickles
5:30PM
2 slices Julian Bakery Smart Carb #1 bread cooked in 1 Tbs grassfed butter with American cheese
CALORIES: 1922
TOTAL CARBS: 32g
NET CARBS: 20g
NOTE: A regular listener to my podcast show was driving through the area today and wanted to meet us for lunch. We enjoyed spending time with him getting to know his remarkable story about how healthy low-carb living has changed his health and weight for the better. It's always encouraging to me to see people in the flesh and to listen to them talk about the impact of livin' la vida low-carb on their life. It's arguably the best thing anyone could do to put themselves in a better position to live healthier than they ever thought possible.
My calories were a little higher than I wanted them to be today, but that's okay. I've been doing good staying under 1800 this past week and I will continue to do so in the foreseeable future. And when I weighed in, the payoff showed up there somewhat when the scale registered 282.6--down 4 pounds from two weeks ago. But I'm not letting the scale determine my success or failure at what I'm doing now. With all the massive increase in exercise I've been engaged in, I know at some point there will be muscle gains that may offset or even supersede the fat loss that may be happening. My primary purpose right now is to feel good about what I'm doing, looking to "feel" the changes happening to me, and letting that motivate me to keep it going.
So far I'm doing very well. Yes, my body is somewhat fatigued as would be expected, but it feels wonderful knowing I CAN do all of this exercise despite having the extra weight. I've always maintained I'm an active person with the ability to accomplish more physically than I probably even realize. But getting back into this regular routine of exercise has reminded me of this fact. And I am feeling stronger, my shirts are starting to fit a little looser, and I am stoked about keeping this going with a solid eating plan and daily commitment to working my body out in a variety of ways. I'm enjoying this privilege I have to do what I am doing and I'm grateful for the health God has blessed me with thanks to the low-carb lifestyle!
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, and ice
10:00AM
Cardi-yo-lates (10 minutes of walking, 50 minutes of Pilates/yoga)
11:45AM
2 cups spinach leaves with 2 hardboiled eggs, 1 slice crumbled bacon, 2 ounces shredded cheddar cheese, and 4 Tbs Ranch dressing, grilled asparagus with 1 Tbs butter, 1/4 pound hamburger patty with 1 slice of American cheese, 2 Tbs mayo, 1 Tbs mustard, and 8 slices of dill pickles
5:30PM
2 slices Julian Bakery Smart Carb #1 bread cooked in 1 Tbs grassfed butter with American cheese
CALORIES: 1922
TOTAL CARBS: 32g
NET CARBS: 20g
NOTE: A regular listener to my podcast show was driving through the area today and wanted to meet us for lunch. We enjoyed spending time with him getting to know his remarkable story about how healthy low-carb living has changed his health and weight for the better. It's always encouraging to me to see people in the flesh and to listen to them talk about the impact of livin' la vida low-carb on their life. It's arguably the best thing anyone could do to put themselves in a better position to live healthier than they ever thought possible.
My calories were a little higher than I wanted them to be today, but that's okay. I've been doing good staying under 1800 this past week and I will continue to do so in the foreseeable future. And when I weighed in, the payoff showed up there somewhat when the scale registered 282.6--down 4 pounds from two weeks ago. But I'm not letting the scale determine my success or failure at what I'm doing now. With all the massive increase in exercise I've been engaged in, I know at some point there will be muscle gains that may offset or even supersede the fat loss that may be happening. My primary purpose right now is to feel good about what I'm doing, looking to "feel" the changes happening to me, and letting that motivate me to keep it going.
So far I'm doing very well. Yes, my body is somewhat fatigued as would be expected, but it feels wonderful knowing I CAN do all of this exercise despite having the extra weight. I've always maintained I'm an active person with the ability to accomplish more physically than I probably even realize. But getting back into this regular routine of exercise has reminded me of this fact. And I am feeling stronger, my shirts are starting to fit a little looser, and I am stoked about keeping this going with a solid eating plan and daily commitment to working my body out in a variety of ways. I'm enjoying this privilege I have to do what I am doing and I'm grateful for the health God has blessed me with thanks to the low-carb lifestyle!
Wednesday, October 20, 2010
October 20, 2010 Low-Carb Menu
9:15AM
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, and ice
1:00PM
1/2 pound grass-fed ground beef with 2 Tbs Ranch dressing
3:45PM
30-minute treadmill walking (3.7mph, 3.0 incline) and 15-minute strength training (legs)
5:30PM
2 slices Julian Bakery Smart Carb #1 bread cooked in 1 Tbs grassfed butter with American cheese, smoked beef and mustard
CALORIES: 1630
TOTAL CARBS: 40g
NET CARBS: 10g
NOTE: Since I've deliberately cut my calories back while still eating low-carb, some of you may be wondering what my hunger and satiety is like. It's been wonderful! I've not been hungry to the point of being irritable and ravenous and when I have eaten it seems to satisfy me for many hours (unlike when I've been on other ways of eating that force you to eat every couple of hours because you can't get the hunger to go away!). Plus, I have yet to feel any dizziness while exercising which means the reactive hypoglycemia I've previously felt isn't impacting me like it used to. WOO HOO! The only problem I experienced with my physical activity today was wearing my Vibram Five Fingers shoes left a huge blister on the bottom of the ball of my left foot and I could feel it within 15 minutes of walking on the treadmill. I think what happened was my feet got wet from the rain today and it softened up the bottoms of my feet which are already soft to begin with. It's pretty darn sore, but I hope to have it harden up very quickly. I've got more exercising to do! Tomorrow is my next scheduled weigh-in and I look forward to seeing the progress I've made so far.
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, and ice
1:00PM
1/2 pound grass-fed ground beef with 2 Tbs Ranch dressing
3:45PM
30-minute treadmill walking (3.7mph, 3.0 incline) and 15-minute strength training (legs)
5:30PM
2 slices Julian Bakery Smart Carb #1 bread cooked in 1 Tbs grassfed butter with American cheese, smoked beef and mustard
CALORIES: 1630
TOTAL CARBS: 40g
NET CARBS: 10g
NOTE: Since I've deliberately cut my calories back while still eating low-carb, some of you may be wondering what my hunger and satiety is like. It's been wonderful! I've not been hungry to the point of being irritable and ravenous and when I have eaten it seems to satisfy me for many hours (unlike when I've been on other ways of eating that force you to eat every couple of hours because you can't get the hunger to go away!). Plus, I have yet to feel any dizziness while exercising which means the reactive hypoglycemia I've previously felt isn't impacting me like it used to. WOO HOO! The only problem I experienced with my physical activity today was wearing my Vibram Five Fingers shoes left a huge blister on the bottom of the ball of my left foot and I could feel it within 15 minutes of walking on the treadmill. I think what happened was my feet got wet from the rain today and it softened up the bottoms of my feet which are already soft to begin with. It's pretty darn sore, but I hope to have it harden up very quickly. I've got more exercising to do! Tomorrow is my next scheduled weigh-in and I look forward to seeing the progress I've made so far.
Tuesday, October 19, 2010
October 19, 2010 Low-Carb Menu
8:30AM
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, and ice
9:30AM
Guns, buns and abs (30-minute weight training) and Nomaste yoga (one-hour class)
1:30PM
1/2 pound grass-fed ground beef with 2 Tbs Ranch dressing
7:00PM
2 pork chops, salad with lettuce, bacon, cheese, and Ranch dressing, and grilled veggies (onions, peppers, squash, tomato and zucchini)
CALORIES: 1676
TOTAL CARBS: 25g
NET CARBS: 15g
NOTE: I'm feeling great with this laser-like focus on what I'm doing with both my diet and exercise right now. The goal with nutrition is to stay high-fat, low-carb (30g net carbs or less daily) with no more than 1800 calories per day. On exercise, I'm trying to do something active everyday including exercise classes, treadmill, weight lifting and more. Keeping it varied has been amazing so far. I've enjoyed this immensely and look forward to how this progresses. And if I happen to shed some pounds, that's just gravy.
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, and ice
9:30AM
Guns, buns and abs (30-minute weight training) and Nomaste yoga (one-hour class)
1:30PM
1/2 pound grass-fed ground beef with 2 Tbs Ranch dressing
7:00PM
2 pork chops, salad with lettuce, bacon, cheese, and Ranch dressing, and grilled veggies (onions, peppers, squash, tomato and zucchini)
CALORIES: 1676
TOTAL CARBS: 25g
NET CARBS: 15g
NOTE: I'm feeling great with this laser-like focus on what I'm doing with both my diet and exercise right now. The goal with nutrition is to stay high-fat, low-carb (30g net carbs or less daily) with no more than 1800 calories per day. On exercise, I'm trying to do something active everyday including exercise classes, treadmill, weight lifting and more. Keeping it varied has been amazing so far. I've enjoyed this immensely and look forward to how this progresses. And if I happen to shed some pounds, that's just gravy.
Monday, October 18, 2010
October 18, 2010 Low-Carb Menu
8:30AM
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water and ice
9:15AM
45-minute spin class
2:30PM
1/2 pound grass-fed ground beef with 2 Tbs Ranch dressing
8:30PM
1/2 pound grass-fed ground beef with 2 Tbs Ranch dressing
CALORIES: 1674
TOTAL CARBS: 15g
NET CARBS: 10g
NOTE: You'll notice a drastic change in my menus starting today. I'm going to challenge myself to stay as close to 1800 calories as I possibly can. The best way to be precise like this is to be exact in my calorie measurement of everything I eat. Today I kept it simple with grass-fed beef, a little Ranch dressing, and the Primal Fuel protein shake. I know exactly how many calories and carbs I ingested which makes it a lot better to see what is happening calorically. The jury is still out in my mind whether this deliberate reduction in calories will help, but nothing else has seemed to help me as of late. I'm hopeful about this, though.
On the exercise front, I'm still rolling right along and got in another spin class today. I love these classes because they mix strength, endurance, and good old fashioned sweat into one workout. I had planned on maybe doing a Pilates class this afternoon, but my body said it had enough for today. There was just a little bit of pain in my lower back but I rested in my recliner for an hour and it was much better. I realize I've dived head first back into a very active lifestyle of exercising and I'll need to continue to listen to my body to make sure I don't overdo it. I've been in this position before so I know what to expect.
I've been meaning to get me a pair of the Vibram Five Fingers "barefoot" shoes and today was the day. After searching around online, I found a shoe store about 6 miles from my house that carried them in stock, although they didn't quite have the 48 size I needed. When I called, the lady said that I should come in and try the 47 just to see how they feel. So I did. It took some getting used to wearing at first from conventional shoes, but I immediately fell in love with them. I wore them home from the store and the rest of the day. I'll be wearing these during all of my exercise activities to see how they are. In a few weeks or a couple of months, I'll write my review of them to let you know how I like 'em!
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water and ice
9:15AM
45-minute spin class
2:30PM
1/2 pound grass-fed ground beef with 2 Tbs Ranch dressing
8:30PM
1/2 pound grass-fed ground beef with 2 Tbs Ranch dressing
CALORIES: 1674
TOTAL CARBS: 15g
NET CARBS: 10g
NOTE: You'll notice a drastic change in my menus starting today. I'm going to challenge myself to stay as close to 1800 calories as I possibly can. The best way to be precise like this is to be exact in my calorie measurement of everything I eat. Today I kept it simple with grass-fed beef, a little Ranch dressing, and the Primal Fuel protein shake. I know exactly how many calories and carbs I ingested which makes it a lot better to see what is happening calorically. The jury is still out in my mind whether this deliberate reduction in calories will help, but nothing else has seemed to help me as of late. I'm hopeful about this, though.
On the exercise front, I'm still rolling right along and got in another spin class today. I love these classes because they mix strength, endurance, and good old fashioned sweat into one workout. I had planned on maybe doing a Pilates class this afternoon, but my body said it had enough for today. There was just a little bit of pain in my lower back but I rested in my recliner for an hour and it was much better. I realize I've dived head first back into a very active lifestyle of exercising and I'll need to continue to listen to my body to make sure I don't overdo it. I've been in this position before so I know what to expect.
I've been meaning to get me a pair of the Vibram Five Fingers "barefoot" shoes and today was the day. After searching around online, I found a shoe store about 6 miles from my house that carried them in stock, although they didn't quite have the 48 size I needed. When I called, the lady said that I should come in and try the 47 just to see how they feel. So I did. It took some getting used to wearing at first from conventional shoes, but I immediately fell in love with them. I wore them home from the store and the rest of the day. I'll be wearing these during all of my exercise activities to see how they are. In a few weeks or a couple of months, I'll write my review of them to let you know how I like 'em!
Sunday, October 17, 2010
October 17, 2010 Low-Carb Menu
7:45AM
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, ice, and 1/4 cup whole milk
12:45PM
1/3 pound hamburger patty with 1 ounce American cheese, pickle, mustard, and 2 ounces mayo, sugar snap peas with 1 Tbs butter, 2 cups spinach leaves with 2 ounces cheddar cheese, 1 boiled eggs, 1 slice crumbled bacon bits, 1 Tbs sunflower seeds, and 3 Tbs Ranch dressing
3:00PM
Spin Then Zen (60-minute spin class followed by 30-minute yoga stretching)
8:30PM
1/4 rack of BBQ ribs, sugar snap peas with 1 Tbs butter, 2 cups spinach leaves with 2 ounces cheddar cheese, 1 boiled eggs, 1 slice crumbled bacon bits, 1 Tbs sunflower seeds, and 3 Tbs Ranch dressing
CALORIES: ~2950
TOTAL CARBS: 59g
NET CARBS: 34g
NOTE: Today I had a high-calorie day and I'll be starting a more concerted effort to keep my calories at 1800 beginning tomorrow. One of the things I'm keeping an eye on with my extra exercise focus is my hunger and satiety. With all the added calorie-burning, a need for more energy is assumed. But I wonder if I could get away with only consuming 1800 calories a day and feel fantastic. Well, we'll see. I won't dare allow myself to feel hunger thinking there's some kind of virtue in it. But I also want to stave off the temptation to eat more calories than my body needs. Something's gotta give with what's happening with my weight right now and I'm hopefully expectant that this could help. We'll have to wait and see.
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, ice, and 1/4 cup whole milk
12:45PM
1/3 pound hamburger patty with 1 ounce American cheese, pickle, mustard, and 2 ounces mayo, sugar snap peas with 1 Tbs butter, 2 cups spinach leaves with 2 ounces cheddar cheese, 1 boiled eggs, 1 slice crumbled bacon bits, 1 Tbs sunflower seeds, and 3 Tbs Ranch dressing
3:00PM
Spin Then Zen (60-minute spin class followed by 30-minute yoga stretching)
8:30PM
1/4 rack of BBQ ribs, sugar snap peas with 1 Tbs butter, 2 cups spinach leaves with 2 ounces cheddar cheese, 1 boiled eggs, 1 slice crumbled bacon bits, 1 Tbs sunflower seeds, and 3 Tbs Ranch dressing
CALORIES: ~2950
TOTAL CARBS: 59g
NET CARBS: 34g
NOTE: Today I had a high-calorie day and I'll be starting a more concerted effort to keep my calories at 1800 beginning tomorrow. One of the things I'm keeping an eye on with my extra exercise focus is my hunger and satiety. With all the added calorie-burning, a need for more energy is assumed. But I wonder if I could get away with only consuming 1800 calories a day and feel fantastic. Well, we'll see. I won't dare allow myself to feel hunger thinking there's some kind of virtue in it. But I also want to stave off the temptation to eat more calories than my body needs. Something's gotta give with what's happening with my weight right now and I'm hopefully expectant that this could help. We'll have to wait and see.
Saturday, October 16, 2010
October 16, 2010 Low-Carb Menu
8:30AM
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, ice, and heavy whipping cream
9:00AM
2-hour youth football refereeing
12:15PM
1/3 pound hamburger patty with 1 ounce American cheese, pickle, mustard, and 2 ounces mayo, sugar snap peas with 1 Tbs butter, 2 cups spinach leaves with 2 ounces cheddar cheese, 1 boiled eggs, 1 slice crumbled bacon bits, 1 Tbs sunflower seeds, and 3 Tbs Ranch dressing
6:30PM
Green beans with hamhocks
9:15PM
2 slices Julian Bakery Smart Carb #1 bread cooked in butter with American cheese
CALORIES: ~2400
TOTAL CARBS: 72g
NET CARBS: 30g
NOTE: We had a "Family Ministry" banquet at my church tonight with a free meal beforehand. Usually these events have some food I can eat and enjoy with everyone else, but not so much today. There was a big breaded chicken breast, macaroni and cheese, green beans, a roll, and some kind of cake with hunks of white icing on top. I asked about whether they had any baked chicken and one of the workers said the chicken was already baked. Laughing at this, I added the caveat that it needed to be NOT breaded and she said they didn't. So looking at my options, I asked if I could get a plate of green beans which I happily ate until I could get something when I came home. Just because there wasn't anything substantive for me to eat at this event didn't mean I needed to compromise my low-carb principles simply because everyone else was eating. This is a lifestyle change that is too important to abandon what I know is right for me.
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, ice, and heavy whipping cream
9:00AM
2-hour youth football refereeing
12:15PM
1/3 pound hamburger patty with 1 ounce American cheese, pickle, mustard, and 2 ounces mayo, sugar snap peas with 1 Tbs butter, 2 cups spinach leaves with 2 ounces cheddar cheese, 1 boiled eggs, 1 slice crumbled bacon bits, 1 Tbs sunflower seeds, and 3 Tbs Ranch dressing
6:30PM
Green beans with hamhocks
9:15PM
2 slices Julian Bakery Smart Carb #1 bread cooked in butter with American cheese
CALORIES: ~2400
TOTAL CARBS: 72g
NET CARBS: 30g
NOTE: We had a "Family Ministry" banquet at my church tonight with a free meal beforehand. Usually these events have some food I can eat and enjoy with everyone else, but not so much today. There was a big breaded chicken breast, macaroni and cheese, green beans, a roll, and some kind of cake with hunks of white icing on top. I asked about whether they had any baked chicken and one of the workers said the chicken was already baked. Laughing at this, I added the caveat that it needed to be NOT breaded and she said they didn't. So looking at my options, I asked if I could get a plate of green beans which I happily ate until I could get something when I came home. Just because there wasn't anything substantive for me to eat at this event didn't mean I needed to compromise my low-carb principles simply because everyone else was eating. This is a lifestyle change that is too important to abandon what I know is right for me.
Friday, October 15, 2010
October 15, 2010 Low-Carb Menu
9:15AM
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, ice, and heavy whipping cream
1:30PM
1/3 pound hamburger patty with 1 ounce American cheese, pickle, mustard, and 2 ounces mayo, sugar snap peas with 1 Tbs butter, 2 cups spinach leaves with 2 ounces cheddar cheese, 1 boiled eggs, 1 slice crumbled bacon bits, 1 Tbs sunflower seeds, and 3 Tbs Ranch dressing
5:15PM
45 minutes on treadmill (3.6mph, 3.0 incline)
9:15PM
1/2 pound grassfed ground beef with American cheese and Ranch dressing
CALORIES: ~2200
TOTAL CARBS: 42g
NET CARBS: 30g
NOTE: Got a late workout in today, but I got it in. I'm 100% committed to doing this daily to see what impact it will have on my body. It's a healthy mix of cardio, weight lifting, and yoga to help me heal my mind and body. Wish me well!
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, ice, and heavy whipping cream
1:30PM
1/3 pound hamburger patty with 1 ounce American cheese, pickle, mustard, and 2 ounces mayo, sugar snap peas with 1 Tbs butter, 2 cups spinach leaves with 2 ounces cheddar cheese, 1 boiled eggs, 1 slice crumbled bacon bits, 1 Tbs sunflower seeds, and 3 Tbs Ranch dressing
5:15PM
45 minutes on treadmill (3.6mph, 3.0 incline)
9:15PM
1/2 pound grassfed ground beef with American cheese and Ranch dressing
CALORIES: ~2200
TOTAL CARBS: 42g
NET CARBS: 30g
NOTE: Got a late workout in today, but I got it in. I'm 100% committed to doing this daily to see what impact it will have on my body. It's a healthy mix of cardio, weight lifting, and yoga to help me heal my mind and body. Wish me well!
Thursday, October 14, 2010
October 14, 2010 Low-Carb Menu
9:15AM
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, ice, and heavy whipping cream
10:00AM
Cardi-yo-lates (10 minute brisk walking, 50 minutes of yoga and Pilates)
12:00PM
1/3 pound hamburger patty with 1 ounce American cheese, pickle, mustard, and 2 ounces mayo, sugar snap peas with 1 Tbs butter, 2 cups spinach leaves with 2 ounces cheddar cheese, 1 boiled eggs, 1 slice crumbled bacon bits, 1 Tbs sunflower seeds, and 3 Tbs Ranch dressing
9:15PM
1/2 pound grassfed ground beef with American cheese and Ranch dressing
CALORIES: ~2200
TOTAL CARBS: 42g
NET CARBS: 30g
NOTE: My body was so sore today. After lifting weights for the first time in a very long time yesterday, my shoulders, arms, and back felt like there was a big fat monkey sitting on top of me. I guess that means I did a good job of weight training exhausting the muscles in my upper body yesterday. Of course, that didn't help me today when I was in my yoga/Pilates class doing some of those moves with tired and painfully sore muscles. Getting into Warrior 2 and Warrior 3 pose in yoga was a challenge because your arms are extended straight out or straight up...not so pleasant when your shoulders are on fire! But I survived. It felt good to be doing a yoga class again and there are three of them in various forms offered at my new gym each week on Tuesdays, Thursdays, and Sunday afternoons. Looking forward to getting back into that groove again.
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, ice, and heavy whipping cream
10:00AM
Cardi-yo-lates (10 minute brisk walking, 50 minutes of yoga and Pilates)
12:00PM
1/3 pound hamburger patty with 1 ounce American cheese, pickle, mustard, and 2 ounces mayo, sugar snap peas with 1 Tbs butter, 2 cups spinach leaves with 2 ounces cheddar cheese, 1 boiled eggs, 1 slice crumbled bacon bits, 1 Tbs sunflower seeds, and 3 Tbs Ranch dressing
9:15PM
1/2 pound grassfed ground beef with American cheese and Ranch dressing
CALORIES: ~2200
TOTAL CARBS: 42g
NET CARBS: 30g
NOTE: My body was so sore today. After lifting weights for the first time in a very long time yesterday, my shoulders, arms, and back felt like there was a big fat monkey sitting on top of me. I guess that means I did a good job of weight training exhausting the muscles in my upper body yesterday. Of course, that didn't help me today when I was in my yoga/Pilates class doing some of those moves with tired and painfully sore muscles. Getting into Warrior 2 and Warrior 3 pose in yoga was a challenge because your arms are extended straight out or straight up...not so pleasant when your shoulders are on fire! But I survived. It felt good to be doing a yoga class again and there are three of them in various forms offered at my new gym each week on Tuesdays, Thursdays, and Sunday afternoons. Looking forward to getting back into that groove again.
Wednesday, October 13, 2010
October 13, 2010 Low-Carb Menu
9:15AM
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, ice, and heavy whipping cream
10:30AM
50-minute weight lifting (arms, shoulders, chest and back), 10-minute elliptical
12:30PM
1/3 pound hamburger patty with 1 ounce American cheese, pickle, mustard, and 2 ounces mayo, sugar snap peas with 1 Tbs butter, 2 cups spinach leaves with 2 ounces cheddar cheese, 1 boiled eggs, 1 slice crumbled bacon bits, 1 Tbs sunflower seeds, and 3 Tbs Ranch dressing
9:15PM
Peanut Butter Supreme QuestBar
CALORIES: ~1950
TOTAL CARBS: 50g
NET CARBS: 24g
NOTE: Today I got back into weight lifting for the first time in about two years and I decided to work on my upper body first. Using a mixture of traditional lifting methods along with some "super slow" techniques, I got in an awesome workout of my arms, shoulders, chest and back. How do I know? Well, a few hours later I could FEEL it and know that I exhausted those muscles quite well...especially in my shoulders and back. As John Cougar used to sing, "Hurts So Good." At the end of the lifting, I did a little elliptical work to get the kinks out and relax the muscles. Ahhhhh, it feels good to be back into regular workouts again and I'm enjoying it! Tomorrow I will be participating in a class that mixes cardio, Pilates and yoga...WOO HOO!
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, ice, and heavy whipping cream
10:30AM
50-minute weight lifting (arms, shoulders, chest and back), 10-minute elliptical
12:30PM
1/3 pound hamburger patty with 1 ounce American cheese, pickle, mustard, and 2 ounces mayo, sugar snap peas with 1 Tbs butter, 2 cups spinach leaves with 2 ounces cheddar cheese, 1 boiled eggs, 1 slice crumbled bacon bits, 1 Tbs sunflower seeds, and 3 Tbs Ranch dressing
9:15PM
Peanut Butter Supreme QuestBar
CALORIES: ~1950
TOTAL CARBS: 50g
NET CARBS: 24g
NOTE: Today I got back into weight lifting for the first time in about two years and I decided to work on my upper body first. Using a mixture of traditional lifting methods along with some "super slow" techniques, I got in an awesome workout of my arms, shoulders, chest and back. How do I know? Well, a few hours later I could FEEL it and know that I exhausted those muscles quite well...especially in my shoulders and back. As John Cougar used to sing, "Hurts So Good." At the end of the lifting, I did a little elliptical work to get the kinks out and relax the muscles. Ahhhhh, it feels good to be back into regular workouts again and I'm enjoying it! Tomorrow I will be participating in a class that mixes cardio, Pilates and yoga...WOO HOO!
Tuesday, October 12, 2010
October 12, 2010 Low-Carb Menu
9:15AM
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, ice, and heavy whipping cream
11:00AM
45-minute treadmill (3.0 incline, 3.8mph with intervals of running at 6.0mph)
1:00PM
1/3 pound hamburger patty with 1 ounce American cheese, pickle, mustard, and 2 ounces mayo, sugar snap peas with 1 Tbs butter, 2 cups spinach leaves with 2 ounces cheddar cheese, 1 boiled eggs, 1 slice crumbled bacon bits, 1 Tbs sunflower seeds, and 3 Tbs Ranch dressing
6:30PM
1/2 pound hamburger patty with American cheese, tomato, pickle, mustard and mayo
CALORIES: ~2300
TOTAL CARBS: 37g
NET CARBS: 22g
NOTE: My new gym opened at 11AM sharp today and I was one of the first people there. It was great to be back in a regular routine again of going to the gym and I fully expect to make this as daily a commitment as possible. I'm trying not to do too much too fast so I don't burn out on it, but I do want to see how far I can go. Today was a perfect example of this. I shot for doing an hour on the treadmill and was able to invest 45 minutes. This isn't too surprising inasmuch as I have still remained active playing volleyball and refereeing youth sports each week. I'm sure the more I do this the better conditioned I'll become. It's kinda exciting to get going again like this just as I did in 2004.
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, ice, and heavy whipping cream
11:00AM
45-minute treadmill (3.0 incline, 3.8mph with intervals of running at 6.0mph)
1:00PM
1/3 pound hamburger patty with 1 ounce American cheese, pickle, mustard, and 2 ounces mayo, sugar snap peas with 1 Tbs butter, 2 cups spinach leaves with 2 ounces cheddar cheese, 1 boiled eggs, 1 slice crumbled bacon bits, 1 Tbs sunflower seeds, and 3 Tbs Ranch dressing
6:30PM
1/2 pound hamburger patty with American cheese, tomato, pickle, mustard and mayo
CALORIES: ~2300
TOTAL CARBS: 37g
NET CARBS: 22g
NOTE: My new gym opened at 11AM sharp today and I was one of the first people there. It was great to be back in a regular routine again of going to the gym and I fully expect to make this as daily a commitment as possible. I'm trying not to do too much too fast so I don't burn out on it, but I do want to see how far I can go. Today was a perfect example of this. I shot for doing an hour on the treadmill and was able to invest 45 minutes. This isn't too surprising inasmuch as I have still remained active playing volleyball and refereeing youth sports each week. I'm sure the more I do this the better conditioned I'll become. It's kinda exciting to get going again like this just as I did in 2004.
Monday, October 11, 2010
October 11, 2010 Low-Carb Menu
10:00AM
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, ice, and heavy whipping cream
2:15PM
1/3 pound hamburger patty with 1 ounce American cheese, pickle, mustard, and 2 ounces mayo, sugar snap peas with 1 Tbs butter, 2 cups spinach leaves with 2 ounces cheddar cheese, 1 boiled eggs, 1 slice crumbled bacon bits, 1 Tbs sunflower seeds, and 3 Tbs Ranch dressing
11:15PM
Vanilla Almond Crunch QuestBar
CALORIES: ~2100
TOTAL CARBS: 46g
NET CARBS: 26g
NOTE: I made the mistake of over-blending my protein shake this morning and it turned into the consistency of pudding. I'm sure Mark Sisson didn't have that in mind for his Primal Fuel product, but it is something to be careful of. The funny thing is I struggled to get the last few bites down I was so full whereas if I drank the "less thick" version of the shake it would have gone down the trapper no problem. Interesting how that works!
One of our favorite new television shows this Fall season is the CBS comedy "Mike & Molly." The basic premise is how police officer Mike becomes infatuated with teacher Molly. Both of these characters are obese and that's been a central theme of the show so far. It's funny how much conventional wisdom is shared in this show. Here's a snippet from the first episode:
http://www.youtube.com/watch?v=WxuYrvHwGfY&hd=1
I think people have flocked to this show because they see themselves in the Mike and Molly characters. Sadly, it's too bad they can't buck the trend and show something besides eat less and exercise more.
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, ice, and heavy whipping cream
2:15PM
1/3 pound hamburger patty with 1 ounce American cheese, pickle, mustard, and 2 ounces mayo, sugar snap peas with 1 Tbs butter, 2 cups spinach leaves with 2 ounces cheddar cheese, 1 boiled eggs, 1 slice crumbled bacon bits, 1 Tbs sunflower seeds, and 3 Tbs Ranch dressing
11:15PM
Vanilla Almond Crunch QuestBar
CALORIES: ~2100
TOTAL CARBS: 46g
NET CARBS: 26g
NOTE: I made the mistake of over-blending my protein shake this morning and it turned into the consistency of pudding. I'm sure Mark Sisson didn't have that in mind for his Primal Fuel product, but it is something to be careful of. The funny thing is I struggled to get the last few bites down I was so full whereas if I drank the "less thick" version of the shake it would have gone down the trapper no problem. Interesting how that works!
One of our favorite new television shows this Fall season is the CBS comedy "Mike & Molly." The basic premise is how police officer Mike becomes infatuated with teacher Molly. Both of these characters are obese and that's been a central theme of the show so far. It's funny how much conventional wisdom is shared in this show. Here's a snippet from the first episode:
http://www.youtube.com/watch?v=WxuYrvHwGfY&hd=1
I think people have flocked to this show because they see themselves in the Mike and Molly characters. Sadly, it's too bad they can't buck the trend and show something besides eat less and exercise more.
Sunday, October 10, 2010
October 10, 2010 Low-Carb Menu
7:45AM
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, ice, and heavy whipping cream
1:00PM
Half rack of BBQ ribs, mashed cauliflower with 1 Tbs butter, snow peas with 1 Tbs butter
9:15PM
Grilled chicken breast cooked in butter with American cheese and Ranch dressing
CALORIES: ~2000
TOTAL CARBS: 31g
NET CARBS: 20g
NOTE: If it's Sunday, then it's church, lunch, and NFL football! This is my favorite time of the year.
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water, ice, and heavy whipping cream
1:00PM
Half rack of BBQ ribs, mashed cauliflower with 1 Tbs butter, snow peas with 1 Tbs butter
9:15PM
Grilled chicken breast cooked in butter with American cheese and Ranch dressing
CALORIES: ~2000
TOTAL CARBS: 31g
NET CARBS: 20g
NOTE: If it's Sunday, then it's church, lunch, and NFL football! This is my favorite time of the year.
Saturday, October 9, 2010
October 9, 2010 Low-Carb Menu
8:30AM
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water
9:00AM
3-hour youth football refereeing
1:30PM
1/3 pound hamburger patty with 1 ounce American cheese, pickle, mustard, and 1 ounce mayo, mashed cauliflower with 1 Tbs butter, 1 1/2 cups salad greens and spinach leaves with 2 ounces cheddar cheese, 2 boiled eggs, 2 slices crumbled bacon bits, 2 Tbs sunflower seeds, and 2 Tbs Ranch dressing
9:00PM
Grilled chicken breast cooked in butter with American cheese and Ranch dressing
CALORIES: ~2200
TOTAL CARBS: 42g
NET CARBS: 32g
NOTE: I'm so glad I'll be getting back into regular exercise again when my new gym opens on Tuesday. Today as I was running up and down the football field I could "feel" that I've lost some of the conditioning I've been accustomed to because of the added weight on my body. I'm still very able to take care of my duties as a referee which includes spotting the ball between plays, moving the line of scrimmage cones bending over and picking them up and setting them down, chasing after the ball and kids, etc. It's quite the workout and I really enjoy it. Shedding about 40-50 pounds will make doing this kind of thing so much easier. We'll test my theory about regular exercise coming up soon and it's certainly one of the missing elements in my low-carb lifestyle now compared with 2004. Yes, I know what Taubes has said and that cardio exercise is not necessarily good for weight loss. But maybe like diet, there are exceptions to every rule...and it'd be my luck that I'm the exception on exercise working for weight loss. Looking forward to giving it a go!
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water
9:00AM
3-hour youth football refereeing
1:30PM
1/3 pound hamburger patty with 1 ounce American cheese, pickle, mustard, and 1 ounce mayo, mashed cauliflower with 1 Tbs butter, 1 1/2 cups salad greens and spinach leaves with 2 ounces cheddar cheese, 2 boiled eggs, 2 slices crumbled bacon bits, 2 Tbs sunflower seeds, and 2 Tbs Ranch dressing
9:00PM
Grilled chicken breast cooked in butter with American cheese and Ranch dressing
CALORIES: ~2200
TOTAL CARBS: 42g
NET CARBS: 32g
NOTE: I'm so glad I'll be getting back into regular exercise again when my new gym opens on Tuesday. Today as I was running up and down the football field I could "feel" that I've lost some of the conditioning I've been accustomed to because of the added weight on my body. I'm still very able to take care of my duties as a referee which includes spotting the ball between plays, moving the line of scrimmage cones bending over and picking them up and setting them down, chasing after the ball and kids, etc. It's quite the workout and I really enjoy it. Shedding about 40-50 pounds will make doing this kind of thing so much easier. We'll test my theory about regular exercise coming up soon and it's certainly one of the missing elements in my low-carb lifestyle now compared with 2004. Yes, I know what Taubes has said and that cardio exercise is not necessarily good for weight loss. But maybe like diet, there are exceptions to every rule...and it'd be my luck that I'm the exception on exercise working for weight loss. Looking forward to giving it a go!
Friday, October 8, 2010
October 8, 2010 Low-Carb Menu
9:30AM
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water
3:00PM
6-ounce sirloin steak, broccoli with 1 Tbs butter
10:00PM
3/4 pound hamburger meat with American cheese and mustard
CALORIES: ~1950
TOTAL CARBS: 20g
NET CARBS: 12g
NOTE: I'm really excited to try a new product from the amazing Mark Sisson from "Mark's Daily Apple" called Primal Fuel. When I first met Mark a few years back, he sent me a protein shake product he developed called Responsibly Slim and I was hesitant about using it since the carb counts were so high. After listening to my concerns about the sugar used in the product along with a few other suggestions for making it better, he came up with a new and improved version that is spectacular. I'll be adding this into my diet as a breakfast replacement to see how I do with it and will be telling you more about it soon when it becomes available to the public. I'm very impressed so far!
2 scoops of Mark Sisson's Primal Fuel Dark Chocolate mixed with water
3:00PM
6-ounce sirloin steak, broccoli with 1 Tbs butter
10:00PM
3/4 pound hamburger meat with American cheese and mustard
CALORIES: ~1950
TOTAL CARBS: 20g
NET CARBS: 12g
NOTE: I'm really excited to try a new product from the amazing Mark Sisson from "Mark's Daily Apple" called Primal Fuel. When I first met Mark a few years back, he sent me a protein shake product he developed called Responsibly Slim and I was hesitant about using it since the carb counts were so high. After listening to my concerns about the sugar used in the product along with a few other suggestions for making it better, he came up with a new and improved version that is spectacular. I'll be adding this into my diet as a breakfast replacement to see how I do with it and will be telling you more about it soon when it becomes available to the public. I'm very impressed so far!
Thursday, October 7, 2010
October 7, 2010 Low-Carb Menu
8:45AM
2 slices Julian Bakery Smart Carb #1 bread cooked in 1 Tbs grassfed butter with American cheese
2:45PM
1/3 pound hamburger patty with 1 ounce American cheese, pickle, mustard, and 1 ounce mayo, mashed cauliflower with 1 Tbs butter, 1 1/2 cups salad greens and spinach leaves with 2 ounces cheddar cheese, 2 boiled eggs, 2 slices crumbled bacon bits, 2 Tbs sunflower seeds, and 2 Tbs Ranch dressing
7:15PM
100-minute competitive volleyball
10:45PM
1/2 pound beef hamburger with bacon, American cheese and mustard
CALORIES: ~2600
TOTAL CARBS: 55g
NET CARBS: 30g
NOTE: Not much to say today except for 286.6. That's the cold hard facts and I am ready to take an aggressive move in my exercise routine to stave off this nonsense.
Wednesday, October 6, 2010
October 6, 2010 Low-Carb Menu
9:30AM
2 slices Julian Bakery Smart Carb #1 bread cooked in 1 Tbs grassfed butter with American cheese
3:00PM
1/3 pound hamburger patty with 1 ounce American cheese, pickle, mustard, and 1 ounce mayo, mashed cauliflower with 1 Tbs butter, 1 1/2 cups salad greens and spinach leaves with 2 ounces cheddar cheese, 2 boiled eggs, 2 slices crumbled bacon bits, 2 Tbs sunflower seeds, and 2 Tbs Ranch dressing
10:00PM
1/2 pound beef hamburger with bacon, American cheese and mustard
CALORIES: ~2600
TOTAL CARBS: 55g
NET CARBS: 30g
NOTE: On Saturday we had an event at my church that has been an annual event that is highly-anticipated by the residents in the section of town we are in. It's called the Westside Community Fall Festival and includes lots of carnival rides, games, entertainment, and more. Here's a video I made about it:
http://www.youtube.com/watch?v=MUDnfkPsZCU
I'm all for having a safe place for family fun like this (and it's totally free to the public), but there's always one thing that greatly concerns me--the food! Yep, everything from snow cones to cotton candy to fried chicken, it's like sugary and starchy carbs are everywhere. And Christine and I manned one of the games (bowling with a duct tape-wrapped pumpkin serving as the "ball" and empty two-liter bottles of soda as the "pins") for an hour with a big bucket of candy serving as the prize for doing well in the game. It sickens me to see this happening knowing the negative health consequences that will surely come to those sweet little ones someday in the future. This is real life and the unintended consequences of doing things for the sake of "fun" and even in the church as a "ministry," but it's such a deeply-ingrained part of our culture that I don't know how you stop it individually.
2 slices Julian Bakery Smart Carb #1 bread cooked in 1 Tbs grassfed butter with American cheese
3:00PM
1/3 pound hamburger patty with 1 ounce American cheese, pickle, mustard, and 1 ounce mayo, mashed cauliflower with 1 Tbs butter, 1 1/2 cups salad greens and spinach leaves with 2 ounces cheddar cheese, 2 boiled eggs, 2 slices crumbled bacon bits, 2 Tbs sunflower seeds, and 2 Tbs Ranch dressing
10:00PM
1/2 pound beef hamburger with bacon, American cheese and mustard
CALORIES: ~2600
TOTAL CARBS: 55g
NET CARBS: 30g
NOTE: On Saturday we had an event at my church that has been an annual event that is highly-anticipated by the residents in the section of town we are in. It's called the Westside Community Fall Festival and includes lots of carnival rides, games, entertainment, and more. Here's a video I made about it:
http://www.youtube.com/watch?v=MUDnfkPsZCU
I'm all for having a safe place for family fun like this (and it's totally free to the public), but there's always one thing that greatly concerns me--the food! Yep, everything from snow cones to cotton candy to fried chicken, it's like sugary and starchy carbs are everywhere. And Christine and I manned one of the games (bowling with a duct tape-wrapped pumpkin serving as the "ball" and empty two-liter bottles of soda as the "pins") for an hour with a big bucket of candy serving as the prize for doing well in the game. It sickens me to see this happening knowing the negative health consequences that will surely come to those sweet little ones someday in the future. This is real life and the unintended consequences of doing things for the sake of "fun" and even in the church as a "ministry," but it's such a deeply-ingrained part of our culture that I don't know how you stop it individually.
Tuesday, October 5, 2010
October 5, 2010 Low-Carb Menu
8:15AM
1/2 pound grassfed beef hamburger cooked in 1 Tbs extra virgin organic coconut oil with American cheese and Ranch dressing
1:45PM
1/2 rack of baby back ribs, snow peas, mashed cauliflower with 1 Tbs butter
8:00PM
1/2 pound grassfed beef hamburger cooked in 1 Tbs extra virgin organic coconut oil with American cheese and Ranch dressing
CALORIES: ~2750
TOTAL CARBS: 30g
NET CARBS: 22g
NOTE: I've been out of eggs for a while and need to get out to my local farmer to pick up some more. But today I improvised by having a typical dinner meal for me for "breakfast." Of course, only in America is breakfast considered waffles, cinnamon rolls, biscuits and gravy, orange juice, oatmeal, milk, danishes, croissants, and even bacon, eggs, and sausage. In other cultures around the world, the morning meal is so much more diverse and can include just about anything. After all, the purpose of this beginning meal of the day is to fuel your body for what you need to get done that day and so that leaves the door wide open to just about whatever tickles your fancy. For me, as long as it is high-fat, moderate-protein, and low-carb, I'm good to go!
I noticed about a month ago there was a new building going up less than a half mile from my house and last week they put the sign on the outside that read "Coop's Health & Fitness Club." Suh-weet! They're building a brand new gym very close to where I live and I've been wanting to get back into a regular routine again for a while now. This just might be the thing I need to get going again. I noticed they were doing pre-sales for this new facility which will be employing many of the familiar class leaders I already know from my previous gym which shut down. My favorite classes were spin and yoga, but I may get adventurous and try a Pilates or Zumba class from time to time. They hope to have the gym open as early as this Friday or on Tuesday at the latest. I'm excited to get going on a regular exercise routine again...perhaps this is the missing element in my latest efforts?
1/2 pound grassfed beef hamburger cooked in 1 Tbs extra virgin organic coconut oil with American cheese and Ranch dressing
1:45PM
1/2 rack of baby back ribs, snow peas, mashed cauliflower with 1 Tbs butter
8:00PM
1/2 pound grassfed beef hamburger cooked in 1 Tbs extra virgin organic coconut oil with American cheese and Ranch dressing
CALORIES: ~2750
TOTAL CARBS: 30g
NET CARBS: 22g
NOTE: I've been out of eggs for a while and need to get out to my local farmer to pick up some more. But today I improvised by having a typical dinner meal for me for "breakfast." Of course, only in America is breakfast considered waffles, cinnamon rolls, biscuits and gravy, orange juice, oatmeal, milk, danishes, croissants, and even bacon, eggs, and sausage. In other cultures around the world, the morning meal is so much more diverse and can include just about anything. After all, the purpose of this beginning meal of the day is to fuel your body for what you need to get done that day and so that leaves the door wide open to just about whatever tickles your fancy. For me, as long as it is high-fat, moderate-protein, and low-carb, I'm good to go!
I noticed about a month ago there was a new building going up less than a half mile from my house and last week they put the sign on the outside that read "Coop's Health & Fitness Club." Suh-weet! They're building a brand new gym very close to where I live and I've been wanting to get back into a regular routine again for a while now. This just might be the thing I need to get going again. I noticed they were doing pre-sales for this new facility which will be employing many of the familiar class leaders I already know from my previous gym which shut down. My favorite classes were spin and yoga, but I may get adventurous and try a Pilates or Zumba class from time to time. They hope to have the gym open as early as this Friday or on Tuesday at the latest. I'm excited to get going on a regular exercise routine again...perhaps this is the missing element in my latest efforts?
Monday, October 4, 2010
October 4, 2010 Low-Carb Menu
1:15PM
1/3 pound hamburger patty with 1 ounce American cheese, pickle, mustard, and 1 ounce mayo, mashed cauliflower with 1 Tbs butter, 1 1/2 cups salad greens and spinach leaves with 2 ounces cheddar cheese, 2 boiled eggs, 2 slices crumbled bacon bits, and 2 Tbs Ranch dressing
9:15PM
3/4 pound beef hamburger with American cheese and mustard
CALORIES: ~2600
TOTAL CARBS: 22g
NET CARBS: 17g
NOTE: I had the strangest dream and these kind of things happen to me every once in a while. I got this idea for a restaurant that uses the technological advances of the modern age for a unique dining experience. The restaurant would be called "The Silent Byte" and you would walk in to be seated in total silence. The hostess would seat you at your table and you would not be permitted to talk with your mouth...you would have to instant message your server and fellow diners with a computer set up where you are seated. The only sound you will hear will be the utensils hitting the plate, glasses being set down on the table, servers filling drinks, and, of course, the tap tap tap of people typing their communication with each other. It's a novel concept that would be interesting to experience at least once...funny what the brain thinks about when you're snoozing, eh?
1/3 pound hamburger patty with 1 ounce American cheese, pickle, mustard, and 1 ounce mayo, mashed cauliflower with 1 Tbs butter, 1 1/2 cups salad greens and spinach leaves with 2 ounces cheddar cheese, 2 boiled eggs, 2 slices crumbled bacon bits, and 2 Tbs Ranch dressing
9:15PM
3/4 pound beef hamburger with American cheese and mustard
CALORIES: ~2600
TOTAL CARBS: 22g
NET CARBS: 17g
NOTE: I had the strangest dream and these kind of things happen to me every once in a while. I got this idea for a restaurant that uses the technological advances of the modern age for a unique dining experience. The restaurant would be called "The Silent Byte" and you would walk in to be seated in total silence. The hostess would seat you at your table and you would not be permitted to talk with your mouth...you would have to instant message your server and fellow diners with a computer set up where you are seated. The only sound you will hear will be the utensils hitting the plate, glasses being set down on the table, servers filling drinks, and, of course, the tap tap tap of people typing their communication with each other. It's a novel concept that would be interesting to experience at least once...funny what the brain thinks about when you're snoozing, eh?
Sunday, October 3, 2010
October 3, 2010 Low-Carb Menu
8:45AM
Just Jerky from Steve's Original
1:00PM
1/3 pound hamburger patty with 1 ounce American cheese, pickle, mustard, and 1 ounce mayo, mashed cauliflower with 1 Tbs butter, 1 1/2 cups salad greens and spinach leaves with 2 ounces cheddar cheese, 2 boiled eggs, 2 slices crumbled bacon bits, and 2 Tbs Ranch dressing
8:30PM
2 slices Julian Bakery Smart Carb #1 bread with American cheese
CALORIES: ~1950
TOTAL CARBS: 32g
NET CARBS: 19g
NOTE: Although it was a Sunday and I usually take it easy on Sundays, I had high hopes to get a little bit of work done this afternoon. But my provider Charter made sure that didn't happen. My Internet was down for the count from the time I tried to start working in the late afternoon until bedtime. Plus, my TV picture was all funky, so I didn't have access to watch football either. Yes, I know, it's a hard life. But when you pay for stuff, you expect it to work, right? When I called Charter about these issues, they said they would dispatch a repairman on Tuesday afternoon. WOW, what service. LOL! It's all good, though. I'm just grateful to have these luxuries that people in other parts of the world don't have access to or the resources to afford.
Just Jerky from Steve's Original
1:00PM
1/3 pound hamburger patty with 1 ounce American cheese, pickle, mustard, and 1 ounce mayo, mashed cauliflower with 1 Tbs butter, 1 1/2 cups salad greens and spinach leaves with 2 ounces cheddar cheese, 2 boiled eggs, 2 slices crumbled bacon bits, and 2 Tbs Ranch dressing
8:30PM
2 slices Julian Bakery Smart Carb #1 bread with American cheese
CALORIES: ~1950
TOTAL CARBS: 32g
NET CARBS: 19g
NOTE: Although it was a Sunday and I usually take it easy on Sundays, I had high hopes to get a little bit of work done this afternoon. But my provider Charter made sure that didn't happen. My Internet was down for the count from the time I tried to start working in the late afternoon until bedtime. Plus, my TV picture was all funky, so I didn't have access to watch football either. Yes, I know, it's a hard life. But when you pay for stuff, you expect it to work, right? When I called Charter about these issues, they said they would dispatch a repairman on Tuesday afternoon. WOW, what service. LOL! It's all good, though. I'm just grateful to have these luxuries that people in other parts of the world don't have access to or the resources to afford.
Saturday, October 2, 2010
October 2, 2010 Low-Carb Menu
7:30AM
Peanut Butter Supreme QuestBar
9:00AM
120-minute youth football refereeing
1:00PM
Chicken breast with tomatoes, lemon sauce, and butter, snow peas with 1 Tbs butter, mashed cauliflower with 1 Tbs butter
8:30PM
1/2 rack of baby back ribs, snow peas with 1 Tbs butter, mashed cauliflower with 1 Tbs butter
CALORIES: ~1950
TOTAL CARBS: 62g
NET CARBS: 33g
NOTE: I consumed a few more vegetables (and thus carbohydrates) today in my menus, but I never feel bad about eating low-carb veggies. Along with your fat and protein sources that comes mainly from animal sources on a typical low-carb lifestyle, vegetables can be a healthy way to get in some critical micronutrients that you wouldn't otherwise be consuming. I'm the first to admit I probably don't get in enough vegetables into my diet, but when I get a hankering for some I don't feel badly about consuming them. That's what happened today.
Peanut Butter Supreme QuestBar
9:00AM
120-minute youth football refereeing
1:00PM
Chicken breast with tomatoes, lemon sauce, and butter, snow peas with 1 Tbs butter, mashed cauliflower with 1 Tbs butter
8:30PM
1/2 rack of baby back ribs, snow peas with 1 Tbs butter, mashed cauliflower with 1 Tbs butter
CALORIES: ~1950
TOTAL CARBS: 62g
NET CARBS: 33g
NOTE: I consumed a few more vegetables (and thus carbohydrates) today in my menus, but I never feel bad about eating low-carb veggies. Along with your fat and protein sources that comes mainly from animal sources on a typical low-carb lifestyle, vegetables can be a healthy way to get in some critical micronutrients that you wouldn't otherwise be consuming. I'm the first to admit I probably don't get in enough vegetables into my diet, but when I get a hankering for some I don't feel badly about consuming them. That's what happened today.
Friday, October 1, 2010
October 1, 2010 Low-Carb Menu
9:30AM
1 cup unsweetened almond milk and Peanut Butter Supreme QuestBar
2:30PM
1/3 pound hamburger patty with 1 ounce American cheese, pickle, mustard, and 1 ounce mayo, mashed cauliflower with 1 Tbs butter, 1 1/2 cups salad greens and spinach leaves with 2 ounces cheddar cheese, 2 boiled eggs, 2 slices crumbled bacon bits, and 2 Tbs Ranch dressing
9:00PM
Just Jerky from Steve's Original
CALORIES: ~2100
TOTAL CARBS: 41g
NET CARBS: 23g
NOTE: I got to try the brand new Just Jerky product from Steve Liberati at Steve's Original, makers of PaleoKits, today and I am so impressed with this fabulous low-carb option for people on the go. It's grassfed beef that's been made into jerky and vacuum-packed to seal in all the flavor and tender goodness in a snack-sized pack that gives you less than 200 calories. It's very high in protein and lower in fat, so make sure you get your dietary fat intake from other sources. But it was the perfect amount of food for me to consume as the final meal of my day. It's a good option for you when you want something healthy to eat that's portable.
1 cup unsweetened almond milk and Peanut Butter Supreme QuestBar
2:30PM
1/3 pound hamburger patty with 1 ounce American cheese, pickle, mustard, and 1 ounce mayo, mashed cauliflower with 1 Tbs butter, 1 1/2 cups salad greens and spinach leaves with 2 ounces cheddar cheese, 2 boiled eggs, 2 slices crumbled bacon bits, and 2 Tbs Ranch dressing
9:00PM
Just Jerky from Steve's Original
CALORIES: ~2100
TOTAL CARBS: 41g
NET CARBS: 23g
NOTE: I got to try the brand new Just Jerky product from Steve Liberati at Steve's Original, makers of PaleoKits, today and I am so impressed with this fabulous low-carb option for people on the go. It's grassfed beef that's been made into jerky and vacuum-packed to seal in all the flavor and tender goodness in a snack-sized pack that gives you less than 200 calories. It's very high in protein and lower in fat, so make sure you get your dietary fat intake from other sources. But it was the perfect amount of food for me to consume as the final meal of my day. It's a good option for you when you want something healthy to eat that's portable.
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