Indulge in Healthy Living

sharing our healthy lifestyle journey , recipes and tips

Archive for the tag “low carb”

Daily Journal #15

JOURNAL22

Daily Journal #15
Breakfast
Atkins bar 3 carbs
Atkins Protein Drink 2 Carbs

Lunch Carbs
Chef Salad wrap 8 carbs
1 Cup toss salad
2 oz chicken breast
1 oz provolone cheese
Low carb wrap

Dinner Carbs
Low carb wrap pizza 8 Carbs

Daily Total 21 Carbs

Gazzell
9:00 1 mile
11:30 1 mile
2:30 1 mile
5:00 1 mile Total 4 miles 484 calories burned 45 minutes

1 Hour swimming

NOTES: I have decided to only track my carbs.. This works for me..it might not for you. So I will be doing it from now on.. I had a lot more energy today than in the past week.. I actually rearranged my room….all by myself! I spent about five hours on my bedroom!!! I also cleaned house..moped the floors and did three loads of laundry… No NAP! Glad my energy is coming back!!! now if I could just get rid of this dang cough!! Spring hurry up and get here!!!
Tomorrow I am going to walk the dogs again.. do water arobics at the pool…and walk at Sams Club! Busy day!!!
Cheers
Beverly

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Daily Journal #14

JOURNAL22

Breakfast 2 eggs 156 Calories 1 carb 12 Protein
2 sasuage 230 Calories 2 Carb 14 Protein
2 bacon 92 Calories 0 Carbs 6.3 Protein

Lunch
String Cheese 50 Calories 0 Carbs 6 Protein
Atkins bar 180 Calories 3 carbs 6 Protein

Dinner
1/2 Cup Broiled broccoli 27 Calories 5.6 Carbs 1.9 Protein
1 cup Salad greens 33 Calories 3.00 Carbs 2.6 Protein
8 oz talipia broiled 218 Calories 0 Carbs 45 Protein

Total amounts 986 Calories 14.6 carbs 94.8 Protein

Gazzell
9:00 1 mile
11:30 1 mile
2:30 1 mile
5:00 1 mile Total 4 miles 484 calories burned 45 minutes
Notes: Before anyone says something about my lunch.. I didn’t want much.. I had a sinus headack! I ended up laying down and falling to sleep for about three hours!! I felt much better when I awoke…kind of laid back day.. I piddled around the house and did some laundry…dishes…dog’s bath… little things.. I watch my hour of TV…Got to speak to my youngest son..on the cell today.. that always makes me very happy…I wish I got to see him more often. he live in DC…which is a few hours away from me..I don’t complain about it.. he is a retired Wounded Warrior..so now I have him safely on American soil..with three tours of War behind him.. This mom is happy he is State Side! The day was good…I got to spend it with my Oldest son.. anytime spent with Family is time well spent!
Cheers!
Beverly

Broiled Parmesan Garlic crusted Tilapia

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Broiled Tilapia Parmesan
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1/2 cup Parmesan cheese
1/4 cup butter, softened
3 tablespoons mayonnaise
2 tablespoonsfresh lemon juice
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(found these at Trader Joes!)
2 Cubes of basil
2 Cubes of Diced Garlic
1/4 teaspoon ground black pepper
2 pounds tilapia fillets
makes 8 servings

Heat broiler on high . Directions..mix all ingredients, except fish, in a bowl..
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mixing well..pat fish filets dry with paper towel..
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let set for a few minutes…prepare a cookie sheet with parchment paper..spray with Pam. Dip fish filets one at a time into mixture..making sure to coat both sides.
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lay on parchemnt paper..continue with remainder of the fish filets. Place under broiler being careful to watch so they do not burn. This cooks very quickly. Cook 2-3 minutes and then flip the fish over to the other side..broil another 2-3 minutes..remove from oven and cover with foil..
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let set for 4-5 minutes..and then serve.. if they are not done enough to our liking.. you can microwave each filet on a plate for 60-90 seconds..
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Mine was done just right. But if you have a thick filet like salmon..you may need longer cooking time..

Daily Journal #12

JOURNAL22Food Journal

Breakfast 2 eggs 156 calories 1 carb 12 Protein

lunch
Atkins bar 180 Calories 3 carbs 6 protein
Atkins Protein Drink 160 calories 2 carbs 15 protein
DINNER
2 hot dogs 280 Calories 2 carbs 10 Protein
Tortilla 121 Calories 6 carbs 5 protein
Total amounts 897 Calories 14 Carbs 48 Protein

Gazzell
9:00 1 mile
11:30 1 mile
2:30 1 mile
5:00 1 mile Total 4 miles 484 calories burned 45 minutes

NOTES: Today was difficult for me.. I went grocery shopping.. it was hard! I saw so many things I love to eat…why do they call my name???? I hate the hold that it has on me.. I was strong and didn’t buy one thing that I couldn’t have…YEA!! I might have wanted to…but I didn’t! That is a biggie to me!! I came home with my grocerys and took the time to pack it all in individual portions!!! Everything!! I am now prepared for the next week!!! When I have things that I can grab and go.. I can stick to the plan better!!! Trying hard to keep busy.. my clothes are all cleaned dryed and in the closent! My house is cleaned to the hilt! And thinking of cleaning the car inside and out tomorrow… guess my energy is back!! YEA!!!! Hoping to have a good weekend.. going to friends house tomorrow..and lunch out with them.. salad..and meat..salad and meat!!!!!It will be my real first challenge out!! I can do this!!!! Wish me luck!
Cheers
Beverly

Daily Journal #10

<a href="http://ourhealthylifestylejourney.files.wordpress.com/2014/02/journal22.png”>JOURNAL22

Food Journal Day #20

Breakfast
3 scrambled eggs 234 Calories 18 protein 1.50 Carbs
water hot tea
Lunch none
hot tea
water
water
Dinner
Cauliflowe pizza 7 squares 180.95 calories 14.49 Protein 2.45 carbs
water
hot tea
DAILY TOTAL 414.95 CALORIES 32.49 PROTEIN 3.95 carbs

Gazzell
2:00 1 mile
4:30 1 mile
6:30 1 mile
8:00 1 mile Total 4 miles 484 calories burned 45 minutes

Notes: Today was a odd day.. I couldn’t sleep last night.. don’t know why..but I couldn’t sleep..I went back to bed around 8 am this morning to try and get a few hours sleep. I slept until 1:00 pm..so that is why I didn’t eat lunch.. Breakfast was my lunch! Got such a late start and a heardy breakfast.. I didn’t feel like snacks..and not realizing the cauliflower pizza was so low in everything.. I have very low counts today..crazy.. here it is almost 11 PM and I am not hungry! Crazy! I am sure it has something to do with not eating sugar!
I am hoping I sleep better this evening..I had lots of energy when I get up today…( this afternoon!) and I did a lot of house cleaning I had been needing to do..I can sure use this extra energy! I want to talk about the scales.. I have decided to weigh each Sunday instead of everyday..I am ok with that for now.. I just don’t think I can take the ups and downs of the scales right now.. I am going to go on how I feel..what I know I am eating.. and Sunday weigh ins..so this Sunday will be the big weigh in..I am feeling good about it too! Planning tomorrows meals now..need to get in more vegetables!!!
Cheers
Beverly

Daily Journal #9

JOURNAL22
Food Journal day #9

2 3-minute eggs 156 calories 1 carb 12 protein
Hot tea
Water
MIDMORNING
1 oz cheese 78 calories 0.5 carbs 8 protein
Hot tea
Water
LUNCH
Cottage cheese 90 calories 4 carbs 14 protein
hot tea
water
MIDAFTERNOON
Nothing
Dinner
Chuck eye steak 4 oz…250 Calories 0 carbs 21 Protein
Mushroom and onions grilled 21 calories 3.7 carbs 0 Protein

Total counts 595 Calories 5.05 carbs 55 Protein

Gazzell
8:00 1/2 mile
9:30 1/2 mile
1:00 1 mile
4:00 1 mile
6:00 1/2 mile
7:30 1/2 mile total miles 4 miles 484 calories burned 41 minutes

Notes: Kind of sluggish today… from what I read its because of the low carbness I am doing..and it should go away in a few days..so I will just go with it.. it seems to help when I exercise on the gazzell… also going to the bathroom constantly! Like really really a lot! Good thing I don’t have to leave the house!! LOL! really enjoyed the steak tonight..and the muchrooms and onions were yummy! I need to get to the grocery..but think it will be Friday before I get the chance to go..Got a call about a part time job ..hoping it pans out..I am not hungry at ALL! What the heck? I like it ..but I have to remember to eat…WOW! that has NEVER happened before! I know I didn’t get all of my carbs allowed ( 20) today…but as I said not hungry and I don’t think It will kill this girl to miss a meal or two.. I even made regular peanut butter cookies for my son today.. I wasn’t tempted by them.. I am sooo committed to this healthy lifestyle.. they just didn’t bother me.. not even one tiny bite.. none!!! I am very proud of myself too!!! I feel LIKE DANCING!!!! it really makes me smile!! Going to plan my eating for tomorrow and maybe even go swimming!!! If it is 70 outside..like they say ..I will be out walking the dog! thinkin chicken tomorrow!
Cheers!
Beverly

Daily Journal #8

JOURNAL22Food Journal Week 8
BREAKFAST
2 3-minute eggs 156 calories 1 carb 12 protein
Hot tea
Water
MIDMORNING
Protein drink 90 calories 12 carbs 5 protein
hot tea
water
LUNCH
1/2 Cottage cheese 90 calories 4 carb 14 protein
hot tea
water
MIDAFTERNOON
1 oz cheese 78 calories 0.5 carbs 8 protein
hot tea
water
DINNER
4 oz fish 181.2 calories 0.5 carbs 30 protein
broccoli 31 calories 6 carbs 2.6 Protein
hot tea
water

TOTAL COUNTS 626.2 calories 29.4 carbs 71.6 Protein

Gazzell
8:30 1 mile
10:00 1/2 mile
11:30 1/2 mile
2:00 1/2 mile
3:30 1/2 mile
6:00 1/2 mile
8:00 1/2 mile total 4 miles 484 caloreis burned 40 minutes total time

NOTES: First I want to say the my goal for the first two weeks was to walk 2 miles daily on my gazzell.. I have done three miles each day and today I did 4 miles… this makes me happy.. I think I will go for time..instead of miles.. I did 40 minutes today.. that will be my goal for the next week or so…with a goal of one hour in the weeks to come..Today I wasn’t feeling really great…so I ate less than normal. I took a afternoon nap for one hour..and got up feeling better..not sure what was wrong..but glad I am feeling better. I am figuring out that I feel better ..when I don’t drink diet coke.. I have been diet coke free for over a month now.. I had headacks at first..for about three days.. but I feel better now..I drink water and hot tea a lot..green tea..
and I am also figuring out that the less carbs I eat the better I feel.. and I watching my carb intake to see if this is a on going thing..I am trying to limit..grains..and starches as much as possible.. I want to see how this effects me..both in how I feel and in weight loss.. I didn’t want to neccessarly limit any one thing from my diet..but I am seeing this makes a difference.. listen to your body.. watch and pay attention..to what it is telling you.. do you feel bloated when eating grains.. and starches? Then try to stop them and see how your body reacts..I have also limited sugar.. I know that sweets are my down fall. and I know that some can eat different sweets and it satisfies their sweet tooth.. so far I am finding that my sweet tooth wants to take over..so I don’t want to start it going again.. I will keep sugar on my NO list..for now.. The thing I am learning about food for me.. is that I need to listen to my body.. slowly add or remove something and pay attention to how it makes me feel..I think this is important..if we listen and reconize what our bodies are trying to tell us..you can tell from my food journal , I am not eating proccessed food.. I don’t like the list of ingredients I see on the packaging , that I have no idea what it is.. if I want a egg… I will eat a egg..not some powered egg that has 20 different ingredients..I am trying to eat “clean”..like back in the day of our great-great grandparents..so far this is working for me..there is not ONE diet..or ONE plan that fits everyone.. we have to work to find our own way in this food mess..we have become addicted to. Do I really like it? Or am I use to just eating what is put in front of me? Now days..I have to LOVE it to eat it..I am not wasting my time on so so food.. I want the best of what I like.. prepard the best way I know how..I won’t put JUNK in my body anymore..I will treat my body better than that! Hope you do to.
Cheers!
Beverly

Concentrated Slap your mamma eggs~

egg21j
I love eggs…specially dunky eggs..and three minute eggs…When I have eggs.. I want the best part ( to me)..the yolk! I love the deep yellow..Ooey Gooey hot goodness in my dunkie eggs.. I know some people call them over easy eggs..but we have always called them “dunkie” eggs..but I can’t eat a dunkie egg without BREAD! And several slices of it to boot! So since I am low carbing it.. I had to give up my dunkie eggs…or so I thought..

Getting ready to scramble my one thousand egg for the month.. (ok maybe not a thousand, but close!)…I thought how can I get that tasty Ooey, Gooey yellow goodness..again.. so I thought about my 3 minute egg… I love to eat those with a plate full of soliders to go along with it.. ( for those that don’t know..soliders are pieces of toast cut long ways.. like a solider at attention..to dip into the top of your three minute egg)…but wait…what if I cooked my egg just a little bit longer..than three minutes..but before it is officially a hard boiled egg.. I would get that bright yellow orange color..that I could eat with a tiny spoon…thus eliminating my need for a plate of soliders to dip with!
egg21b
I admit.. it took a timer..a close watch on the pot.. and several attempts , before I perfected my Concentrated slap your mamma egg! But believe me it’s worth it!! Every Ooey Gooey ..bite!
egg21c</a
So grap you a pot..fill with eggs..and cover with hot top water..place on stove and time five minutes…after the five minutes if the water is at a rolling boil..time for two more minutes…remove and dump out hot water..and fill with cold water..leave water running and peel eggs..and place in a egg holder..using a small knife..remove the tip of the egg , so you expose the Ooey Gooeyness..using a small dessert spoon..enjoy!
egg21f>
The inside is a concentrated yolk flavor,just cooked enough to be able to dig out of it’s shell with a spoon! No need for toast!! I hope you enjoy them as much as I!

Low Carb Raspberry Coffee!

coffee2

I am low carbing it now… I am only on day three…it’s ruff..but I am dedicated to this..weight loss… so tonight when I was sitting here watching TV…craving something sweet… I decided to get into the kitchen and experiment a little and try to come up with something satisfing… And this hit the spot!

Here is how I did it!

coffee1

I started with good coffee.. don’t expect Starbuck quality coffee with dollar store coffee… I may not have their fancy coffee machines… but with the help of a great coffee.. I can make it at home.. and LOVE IT!
I used Starbuck Ethiopia Coffee… I ground the beans and then I made my coffee in a French Press.. this has helped me get the Starbucks..taste that I love! I took One Tablespoon of DaVince Raspberry Syrup ( 0 carbs) and
added one packet of sweetner ( 1 carb).and two Tablespoons of Half and Half (0 CARBS)..in the glass…when the coffee was done I added it to the cup…stir…and added a dollop of whipped cream! ( 2 CARBS)
IF YOU WANT A ZERO CARB DRINK DON’T ADD THE WHIPPED CREAM!
This was a wonderful drink and had the quality of a Starbucks Cup of coffee… I am in love!
coffee3

Living a balanced healthy lifestyle

couch
For those that follow me.. You know that I have been MIA for a few weeks now.. sorry for this.. but I have been trying to get a balance going in my healthy lifestyle journey…it hasn’t been easy…

My old way of life was spent in front of the TV …in front of the computer..or tied to my cell phone..if I couldn’t have one of these close at hand..I could go into a full blown “PANTIC ATTACK”! I mean how could I live without being “connected all the time!!!!!! 24 /7 I had to be able to reach out and …..and what? Wait for that next text…or wait for the next best “post” on facebook…or I just “had” to see the newest shows on tv…and follow the darn thing like a Rock Star groopie….

So when I started on my healthy lifestyle journey, it never “occured” to me that I would have to change any of these things.. I just need to change my eating..right? WRONG…
In fact to much of my surprise… I started changing it right away… And believe me I was screaming and kicking all the way….it was difficult for me to “give up” my habits… I mean come on , give me a break.. I am already eating better.. I have to change my unhealthy living habits too? PHEW!!!!!!!!
As I was spending more time..planning, preparing..and researching healthy lifestyles… little things started creeping into my thoughts… as I wake each day to the sound of the TV…which I would watch for hours… I’d start getting this gnawing feeling.. like I should get off my “bum” and do something else…you know move more… get more active…even writting my blog..made me feel guilty at times.. that I just needed to be out moving more and not sitting at the computer , researching for my next article…and do you think I could walk around the block without needing to be tied to the cell phone????

I needed a few weeks to try and find a balance between my healthylife style and my “OLD lifestyle”…. after all I can’t change my whole life…or can I? I pondered this question over and over in my head… change my whole life? Should I? Why Do I need to change it all? Well the answer was there right in front of me… ALL “311” pounds of me.. yes, I needed to change it all….well, ok there are somethings I won’t change.. like , hummm..like ? Ok , Like I will never like cows brains…ok! But it really made me OPEN UP MY EYES and see that the life style I was living…is what was helping me to keep getting fatter and fatter!
couch
It was an epiphany moment for me… you know a real eye opener!!!! Yes.. my lifestyle was “killing” me.. no exercise was involved..no healthy eating …no life Basically….so YES I did need to change EVERYTHING! But the notion of this was almost overwelming.. How on earth will I change “everything”? Well the answer is simple.. baby steps… little tiny changes that make a big impact… yes, changing my eating habits to HEALTHY ones was a HUGE step towards my healthy lifestyle..but changing the way I lived my life..was going to be even a bigger step…

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Shutting off the TV was my biggest , boldest first move.. Yes I did! I do not allow myself to turn it on the first thing in the morning. Why? Because I have so much more life to live and It isn’t in front of a TV…
In the morning, I get up and exercise first thing… I have been walking the neighborhood and I feel great right at the start of my day! At first I could only go around the block “once” … that was a huge accomplishment for me..then I challenged myself to twice around the block…then it was twice around the block two times a day… now , in only three weeks.. I am doing three to five miles at a time…and sometimes twice a day!!!!!!!!!! What a difference it has made in my life…

Another change I have made is to meditat..first thing in the morning I sit up ..put on my meditation music.. and chill out….for 15 minutes…something I have never done.. never!! I also do it in the evening.. it cleanses my thoughts.. and is very relaxing … changing the stress in my life is an important factor in order to change my
“stress” overeating! I also move more.. my house has never been cleaner! My yard could be up for “Yard of the month”! My cars are clean inside and out.. and my dogs look like they are ready for the WEISTMINESTER dog show! Not to mention Madolyn has loss five pounds of her own on this healthy life style journey..just being my walking companion!!!

Was it easy..yes and no.. the hardest thing was taking that first “Step”… shuting off the TV and finding something to do.. I just didn’t realize how much I didn’t do anymore…no wonder I’m FAT! Good heavens.. I should of gotten off my BUM years ago…I find it very challenging to get up and move , daily… always looking for something else to do! Last weekend I spent “ALL DAY” putside in the yard.. coming in only for meals and water.. and oh the occassional bathroom breaks! All day… out in the sun….enjoying the beautiful weather and fresh air.. I couldn’t tell you the last time i spend all day outdoors!!

The benifits of all of these changes…have been a welcomed surprise… I belive my unhealthy “funk” has lifted …those dark clouds have been looming over me for years… now everything seems Brighter and better…I have so much “ENERGY” I am constantly looking for something else to do! I have a great attiude..not so grumpy..not so negititve.. I am telling you all this movement and healthy eating is “CHANGING ME”! And not just in a physcial way..but a “spiritual” way…and I just LOVE IT!
journey23
In closing.. I beg each of you to get off your “bum” and start moving more! Your life will do a complete 36o if you just take that first step and get out and move!!! It doesn’t matter what you choose your movement to be…. walking, swimming, hiking, kayaking, bowling, dancing … no matter what you choose …just begin…you can thank me later…

I may not be posting as ofter as I had in the past.. but I will be here.. between the walks.. the cleaning… the swimming.. and between all the new great adventures out there for me to discover! Won’t you join me!

Cheers!

Beverly

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