Great breakfast of ham and cheese omelet with bacon. Forgot to stop when I was full. Cleaned the plate and was disappointed in myself all day.
Lunch was a taco salad again. Have been drinking lots of water and felling pretty good.
Dinner was at Red Lobster. Pretty good eats, but they forgot to bring me my salad.
Good news, my ketone strips are purple. Workout tonight will only be arm and situps.
L8r,
Kenn
Thursday, November 29, 2012
Wednsday, November 28, 2012
Breakfast was at a very nice restaurant called 87 Diner. For some reason they are closed on Tuesdays so I missed out yesterday. Pretty good coffee to go with my sausage omelet and bacon. Probably ate more that I should have. This is an area for improvement: stop eating when full.
Lunch was a taco salad. My wisdom to share with you is: If you order without the shell, they will give you more food to make up for it. I just don't eat the shell and am satisfied. I know it is a waste to throw away the shell, but I would throw away the leftover salad anyway.
Dinner was ham and green beans. The steamer type veggies are great. I can pop a bag into the microwave in my room. I was able to complete my exercise program now that my neck is movable. There is still some soreness, but it does not hinder me very much now.
My favorite treat is too mix Diet Swiss Miss in my coffee (decaf in the evenings). It is outstanding. I picked up a couple boxes just for my travels. They were on sale!!
L8r,
Kenn
Lunch was a taco salad. My wisdom to share with you is: If you order without the shell, they will give you more food to make up for it. I just don't eat the shell and am satisfied. I know it is a waste to throw away the shell, but I would throw away the leftover salad anyway.
Dinner was ham and green beans. The steamer type veggies are great. I can pop a bag into the microwave in my room. I was able to complete my exercise program now that my neck is movable. There is still some soreness, but it does not hinder me very much now.
My favorite treat is too mix Diet Swiss Miss in my coffee (decaf in the evenings). It is outstanding. I picked up a couple boxes just for my travels. They were on sale!!
L8r,
Kenn
Wednesday, November 28, 2012
November 27, 2012
Surprisingly I was not very hungry this morning. Considering that I had no lunch or dinner the previous day, I consider that surprising. I went to a restaurant I consider to have a great breakfast, but they were closed. I will have to find out what time they open. I was there around 6:30am. I don't understand why they would not be open at that time. Also, the coffee shop that I used to stop at had not been open any time I have driven by in the last 5 weeks. I guess it is out of business.
Lunch was provided in the factory today. Usually I am disappointed in what is available for me to eat. It was not as bad as it usually is. They have two veggie salads (cucumber/tomato w/feta cheese and broccoli salad). The sub sandwiches were just fine after discarding the bread. All in all, I ate my fill and have no guilt.
Dinner was a simple bag of Caesar salad with some of my low carb cheese cake for desert. I brought the cheese cake with me so I would eat it throughout the week rather than during the weekend when I get home.
No workout due to my stiff neck. Woke up Monday and could barley move it. It has loosened up quite a bit so that tonight should include a good workout. Wednesday is usually my time to go out for a great dinner, but I want to get the workout done. Tomorrow night will be the great dinner I promised myself every week.
L8r,
Kenn
Lunch was provided in the factory today. Usually I am disappointed in what is available for me to eat. It was not as bad as it usually is. They have two veggie salads (cucumber/tomato w/feta cheese and broccoli salad). The sub sandwiches were just fine after discarding the bread. All in all, I ate my fill and have no guilt.
Dinner was a simple bag of Caesar salad with some of my low carb cheese cake for desert. I brought the cheese cake with me so I would eat it throughout the week rather than during the weekend when I get home.
No workout due to my stiff neck. Woke up Monday and could barley move it. It has loosened up quite a bit so that tonight should include a good workout. Wednesday is usually my time to go out for a great dinner, but I want to get the workout done. Tomorrow night will be the great dinner I promised myself every week.
L8r,
Kenn
Monday, November 26, 2012
The Thanksgiving holiday is over and I know I added a few pounds. Back on the road again.
Had a great breakfast which kept me full all day. Going to bed and haven't had the urge to eat. That will change tomorrow morning.
No exercise today. I have a very sore neck from sleeping on it wrong. Tomorrow is another day.
L8r,
Kenn
Had a great breakfast which kept me full all day. Going to bed and haven't had the urge to eat. That will change tomorrow morning.
No exercise today. I have a very sore neck from sleeping on it wrong. Tomorrow is another day.
L8r,
Kenn
Monday, November 19, 2012
Waiting on the family to arrive for Thanksgiving. I'll be on my best behavior food wise. I have plenty of Atkins and Qwest bars to tied me over and plenty of water to drink. Wish me luck. When football starts on Thursday, I'll add a few beers to the mix. Have to as it is almost law.
This morning I was down to 187+ lbs and I am one hole tighter on my belt.
Happy Thanksgiving to all. My next post should be after Thanksgiving.
L8r,
Kenn
This morning I was down to 187+ lbs and I am one hole tighter on my belt.
Happy Thanksgiving to all. My next post should be after Thanksgiving.
L8r,
Kenn
Thursday, November 15, 2012
After enjoying a great Mexican lunch of fajitas, I toughed it out at work. Dinner was leftovers and the rest of the nuts I had purchased. I did not drink as much water as planned, but today will hit the target. My keytone strips are showing medium keytones rather than high that I had been seeing earlier this week. This is due to increasing the amount of protein and consequently lowering the amount of non-starchy vegetables. Yes this was done on purpose to see how my body would react, a n=1 experiment.
Since I protein load for breakfast, the need for protein at lunch is minimal. When there is very little choice of places to eat, I have to be very careful/selective of where and what I eat. My n=1 is helping determine my upper limit of protein. For dinner I prefer to snack and after exercising protein is a must. What I am concluding is that I need if I load up on protein for breakfast, I do not need much for lunch. The rest of the day I need to look for snacks that have a good fat-protein balance.
Goals: eat slow, stop when full. When I achieve both goals, I do very well. When I do not, I have issues with bloating, weariness, and/or digestive issues. How many of us know what we need to do and still do not do it? I will focus on these two goals until they are engrained in my life. Until then, my n=1 studies should be few and far between.
L8r,
Kenn
Since I protein load for breakfast, the need for protein at lunch is minimal. When there is very little choice of places to eat, I have to be very careful/selective of where and what I eat. My n=1 is helping determine my upper limit of protein. For dinner I prefer to snack and after exercising protein is a must. What I am concluding is that I need if I load up on protein for breakfast, I do not need much for lunch. The rest of the day I need to look for snacks that have a good fat-protein balance.
Goals: eat slow, stop when full. When I achieve both goals, I do very well. When I do not, I have issues with bloating, weariness, and/or digestive issues. How many of us know what we need to do and still do not do it? I will focus on these two goals until they are engrained in my life. Until then, my n=1 studies should be few and far between.
L8r,
Kenn
Wednesday, November 14, 2012
A very mild Tuesday
Just kickin' back an enjoying the day. I had no appetite last night so I just snacked on nuts and drank my water. I have been using Keytone strips to monitor my ketoisis and the strips have all been dark purple. The darker the color, the more keytones I am producing.
During weight loss, the excess keytones are expelled from the body. I know that some say that monitoring keytones using the urine strips is like monitoring your diet by looking at what you throw away in the garbage, but I am too cheap to get the blood keytone strips. I also can't stand the finger prick required to get the blood sample. Sunday I gave blood and the worst part is the finger stick. Call me a wimp, but until I have a need for the accuracy, I'll use the after the fact strips.
Took the night off from exercising. I felt the need for recovery. I will hit it extra hard tonight. I usually go out to eat one night a week, but if I don't feel hungry, I will get some snacks to munch on.
Got my protein fix in this morning and I am planning on a salad for lunch. I wish that the place I am staying at was in a better play for walking. Even though it is colder out, I like to take a short walk in the evenings. Gives me something to do. This place is on the highway and it is dark by the time I am done with work. If I feel the need, I guess I could use the treadmill.
Well, that's it for today.
L8r,
Kenn
During weight loss, the excess keytones are expelled from the body. I know that some say that monitoring keytones using the urine strips is like monitoring your diet by looking at what you throw away in the garbage, but I am too cheap to get the blood keytone strips. I also can't stand the finger prick required to get the blood sample. Sunday I gave blood and the worst part is the finger stick. Call me a wimp, but until I have a need for the accuracy, I'll use the after the fact strips.
Took the night off from exercising. I felt the need for recovery. I will hit it extra hard tonight. I usually go out to eat one night a week, but if I don't feel hungry, I will get some snacks to munch on.
Got my protein fix in this morning and I am planning on a salad for lunch. I wish that the place I am staying at was in a better play for walking. Even though it is colder out, I like to take a short walk in the evenings. Gives me something to do. This place is on the highway and it is dark by the time I am done with work. If I feel the need, I guess I could use the treadmill.
Well, that's it for today.
L8r,
Kenn
Tuesday, November 13, 2012
Monday Recap
It was a strange night last night. I was not at all hungry, but I ate my salad knowing that I would be hungry later. Sure enough, around 9:00pm I was hungry. My bedtime snack of choice is nuts, almonds or cashews. Last night I had both with a bottle of water. It had been many weeks since I was hungry that late at night. I have been reflecting on what I have done differently and I have not come up with a single thing that would change my eating pattern. I will chalk this up to natural variation of a human being.
My water consumption is holding steady at around 3 liters per day, not including what my food intake would add. Typically a .5 liter bottle in the am, 2 at lunch, 1 in the afternoon, and 2 in the evening. I have not noticed any difference in my body, but I haven't been drinking any diet soda which is a good thing.
My exercised went well last night. I did not realize that the hotel removed the dumbbells from the exercise room. I will start using my own weights when I find them at home. One more thing to haul around with me.
A positive for taking my fiber regularly. I have a spoonful in the morning and one in the evening. It is easy to keep on schedule when I am on the road, but not when at home. This weekend, I made a conscious effort to keep on schedule. I have been able to do my business with almost no effort and am very efficient at it. Enough said.
At my favorite local cafe, I had my regular eggs, bacon, and sausage. It will keep me full enough that I am not hungry at lunch. I need to get some bars that I can munch on during the afternoon otherwise I am famished when I get back to the hotel.
My menu has been high protein and fat in the morning, low starch veggies with a little protein for lunch, and low starch veggies with a little protein for dinner. Two things I have been trying to do when I eat is to stop when I am full and slow down when I eat. If I am not hungry, I need to realize that it is OK not to eat just because the clock says I have to. Then I need to have some snack(s) available when I do get a little hungry. Just keep telling my self it is a journey, not a destination.
Meanwhile, with all that said, I still take my supplements every morning. I take a over 50 multi-vitamin as a catchall for nutrients that I might miss. I take krill oil to get the omega 3 fat, vitamin D for multiple reasons. Melatonin more for the antioxidant properties, and magnesium for my brain. The multi-vitamin had the 100% RDA of magnesium, but a little extra is not causing loose stool. And the RDA is as far as I can tell, a "best guess" at what the body needs.
L8r,
Kenn
My water consumption is holding steady at around 3 liters per day, not including what my food intake would add. Typically a .5 liter bottle in the am, 2 at lunch, 1 in the afternoon, and 2 in the evening. I have not noticed any difference in my body, but I haven't been drinking any diet soda which is a good thing.
My exercised went well last night. I did not realize that the hotel removed the dumbbells from the exercise room. I will start using my own weights when I find them at home. One more thing to haul around with me.
A positive for taking my fiber regularly. I have a spoonful in the morning and one in the evening. It is easy to keep on schedule when I am on the road, but not when at home. This weekend, I made a conscious effort to keep on schedule. I have been able to do my business with almost no effort and am very efficient at it. Enough said.
At my favorite local cafe, I had my regular eggs, bacon, and sausage. It will keep me full enough that I am not hungry at lunch. I need to get some bars that I can munch on during the afternoon otherwise I am famished when I get back to the hotel.
My menu has been high protein and fat in the morning, low starch veggies with a little protein for lunch, and low starch veggies with a little protein for dinner. Two things I have been trying to do when I eat is to stop when I am full and slow down when I eat. If I am not hungry, I need to realize that it is OK not to eat just because the clock says I have to. Then I need to have some snack(s) available when I do get a little hungry. Just keep telling my self it is a journey, not a destination.
Meanwhile, with all that said, I still take my supplements every morning. I take a over 50 multi-vitamin as a catchall for nutrients that I might miss. I take krill oil to get the omega 3 fat, vitamin D for multiple reasons. Melatonin more for the antioxidant properties, and magnesium for my brain. The multi-vitamin had the 100% RDA of magnesium, but a little extra is not causing loose stool. And the RDA is as far as I can tell, a "best guess" at what the body needs.
L8r,
Kenn
Monday, November 12, 2012
Weedend Update
OK, I tried the 2 recipes as promised. The blueberry muffins turned out dry and tasteless. I have leftover almond flour so I will try it again sometime with more sweetener and more water. The bread was a complete disaster. Not having coconut butter and using regular butter may have been a mistake. Don't know if I will try that one again.
All in all, it was a pretty good weekend. No exercise so it was all recovery. Did very good on my eating. Only ate when I was hungry and didn't wolf it down like I normally do. Getting the weight back on track as well as the measurements. Added calf measurement. If I'm in a good mood, I'll add the measurements again.
Back to Subway for a salad for lunch. Dinner will be salad as well.
Starting my exercising again. Will look into getting a dumbbell to work on the biceps and triceps.
L8r,
Kenn
All in all, it was a pretty good weekend. No exercise so it was all recovery. Did very good on my eating. Only ate when I was hungry and didn't wolf it down like I normally do. Getting the weight back on track as well as the measurements. Added calf measurement. If I'm in a good mood, I'll add the measurements again.
Back to Subway for a salad for lunch. Dinner will be salad as well.
Starting my exercising again. Will look into getting a dumbbell to work on the biceps and triceps.
L8r,
Kenn
Friday, November 9, 2012
I ate my last two servings of chili last night before I realizes that they were loaded with beans. More carbs than I was planning on. My keytone strips still show that there is some ketoisis going on, but not as strong as before. Hey, even a little is good.
I took my measurements and updated the graph, but as the Internet connection is less than optimal (way less), I could not post nor email it to my work. I'll be able to add weight tomorrow and add it to the blog.
Drove the North 65 Cafe for breakfast again this morning. It may be a 20 mile drive, but it beats the only option were I am staying. Again the 3 egg country omelet was great.
Now that it is Friday, I will be driving home. Lunch will depend on if I am hungry or not. Could be a restaurant. Could be Starbucks. We will have to wait and see.
Saturday is going to most likely be our last warm day. The family was hoping to have a bonfire that evening, but it looks as if Mother Nature has other ideas (rain).
Goal this weekend: To continue LCHF, try bread and blueberry muffin recipes, no Slow Burn (recovery time).
L8r,
Kenn
I took my measurements and updated the graph, but as the Internet connection is less than optimal (way less), I could not post nor email it to my work. I'll be able to add weight tomorrow and add it to the blog.
Drove the North 65 Cafe for breakfast again this morning. It may be a 20 mile drive, but it beats the only option were I am staying. Again the 3 egg country omelet was great.
Now that it is Friday, I will be driving home. Lunch will depend on if I am hungry or not. Could be a restaurant. Could be Starbucks. We will have to wait and see.
Saturday is going to most likely be our last warm day. The family was hoping to have a bonfire that evening, but it looks as if Mother Nature has other ideas (rain).
Goal this weekend: To continue LCHF, try bread and blueberry muffin recipes, no Slow Burn (recovery time).
L8r,
Kenn
Thursday, November 8, 2012
A busy day at work made the time fly. My boss took me to lunch at the country club were I had a blackened tuna salad with blue cheese dressing. It is about the only thing I get when eating there. The term country club may be misleading to some. It is a small town golf course with a restaurant. Good food that is high priced.
When I got back to the hotel, I took a walk to Wal Mart which is about 5 blocks away. Picked up some Atkin bars. When I returned to my room, I heated up some chili and a string cheese for dessert. After that I spent my evening reading and doing my Slow Burn workout. The sit ups are what I feel the most. I feel like I have lost more weight this week. I'll try to remember to update my measurements and post tomorrow. We'll see (as LOML says).
I picked up some keytone strips and they are dark purple. No surprise as my carb intake is somewhere South of 20grams. I will not be a light as I would like by Thanksgiving, but I will be able to enjoy all types of food and not erase all the work I have done so far.
L8r,
Kenn
When I got back to the hotel, I took a walk to Wal Mart which is about 5 blocks away. Picked up some Atkin bars. When I returned to my room, I heated up some chili and a string cheese for dessert. After that I spent my evening reading and doing my Slow Burn workout. The sit ups are what I feel the most. I feel like I have lost more weight this week. I'll try to remember to update my measurements and post tomorrow. We'll see (as LOML says).
I picked up some keytone strips and they are dark purple. No surprise as my carb intake is somewhere South of 20grams. I will not be a light as I would like by Thanksgiving, but I will be able to enjoy all types of food and not erase all the work I have done so far.
L8r,
Kenn
Wednesday, November 7, 2012
The Election is Over!
Now that the election is over, we can get back to our lives. I voted early on Friday and watched only channels that didn't have political adds or, in most cases, read a book while listening to Internet radio - Pandora.
Ended up skipping lunch as I wasn't hungry. By the time dinner rolled around, I was famished. Had a Subway salad and some of my home made chili. Finished it up with a few string cheeses.
I ran down to Sedalia, MO to get some Qwest bars from GNC. Problem was that they don't sell individuals. I am not going to pay $30+ for a case of one kind. May have to go back to the Atkins's bars for snacks.
Found a great deal on almond flour for my blueberry muffin recipe that I plan to try this weekend. A nice young lady here at work sells free range eggs so I put the order in for 2 dozen to take home. I may even get to try the recipe for wheat less bread I have been talking about. If any of the recipes I try taste good, I'll post them. I'm not really missing these types of food, but I'm hoping the family likes them.
I got in a good round of Slow Burn and a nice soak in the hot tub. All the while not watching the election coverage. Checked out the winners/losers this morning. Not much of a surprise. Only thing that upset me was I had no shampoo when I wanted to shower. Had to get dressed and go to the front desk to get some. Housekeeping took the one that I left in the shower and didn't replace it. I'll check when I get back this evening. Man, I'm in a crappy mood this morning.
L8r,
Kenn
Ended up skipping lunch as I wasn't hungry. By the time dinner rolled around, I was famished. Had a Subway salad and some of my home made chili. Finished it up with a few string cheeses.
I ran down to Sedalia, MO to get some Qwest bars from GNC. Problem was that they don't sell individuals. I am not going to pay $30+ for a case of one kind. May have to go back to the Atkins's bars for snacks.
Found a great deal on almond flour for my blueberry muffin recipe that I plan to try this weekend. A nice young lady here at work sells free range eggs so I put the order in for 2 dozen to take home. I may even get to try the recipe for wheat less bread I have been talking about. If any of the recipes I try taste good, I'll post them. I'm not really missing these types of food, but I'm hoping the family likes them.
I got in a good round of Slow Burn and a nice soak in the hot tub. All the while not watching the election coverage. Checked out the winners/losers this morning. Not much of a surprise. Only thing that upset me was I had no shampoo when I wanted to shower. Had to get dressed and go to the front desk to get some. Housekeeping took the one that I left in the shower and didn't replace it. I'll check when I get back this evening. Man, I'm in a crappy mood this morning.
L8r,
Kenn
Tuesday, November 6, 2012
Voting? Nope, I got that out of the way on Friday
Will be doing anything but watching the voting predictions today. I have a lot of reading to do:
Good Calories, Bad Calories & The Story
Good Calories, Bad Calories reads like a textbook. Great information, but I can only read for about 30 minutes at a time.
The Story is being discussed at my church every Sunday, chapter by chapter. I have enough time on my hands and should be caught up. If I get my butt in gear, I'll finish it this week and will only have to skim the chapter we discuss each week.
For breakfast, I am targeting 2-3 eggs with breakfast meats and cheese. Beverages of choice is coffee & water. Lunch is hard as I am usually not at all hungry. I do need to have something around 3ish. Looking at picking up a few Quest bars tonight. My boss will be here tomorrow so I will be going out to lunch with him the remainder of the week. The bars will help during the weekend and the next week.
I find keeping a bottle of water with me at work helps quite a bit. Goal of not being thirsty has had a side benefit of me not getting hungry at lunchtime.
My iPod cord is not working. It will charge, but not sync with iTunes. Will get a new cord during lunch to see it the cord is the problem. It was the solution the last time I had this issue.
After work I will drive to a nearby town to pick up my Quest bars. I will look for a place that sells almond flour for a new recipe for blueberry muffins I found. Hope to get both the muffins and bread made this weekend. Anyone know where I can find coconut butter?
L8r,
Kenn
Good Calories, Bad Calories & The Story
Good Calories, Bad Calories reads like a textbook. Great information, but I can only read for about 30 minutes at a time.
The Story is being discussed at my church every Sunday, chapter by chapter. I have enough time on my hands and should be caught up. If I get my butt in gear, I'll finish it this week and will only have to skim the chapter we discuss each week.
For breakfast, I am targeting 2-3 eggs with breakfast meats and cheese. Beverages of choice is coffee & water. Lunch is hard as I am usually not at all hungry. I do need to have something around 3ish. Looking at picking up a few Quest bars tonight. My boss will be here tomorrow so I will be going out to lunch with him the remainder of the week. The bars will help during the weekend and the next week.
I find keeping a bottle of water with me at work helps quite a bit. Goal of not being thirsty has had a side benefit of me not getting hungry at lunchtime.
My iPod cord is not working. It will charge, but not sync with iTunes. Will get a new cord during lunch to see it the cord is the problem. It was the solution the last time I had this issue.
After work I will drive to a nearby town to pick up my Quest bars. I will look for a place that sells almond flour for a new recipe for blueberry muffins I found. Hope to get both the muffins and bread made this weekend. Anyone know where I can find coconut butter?
L8r,
Kenn
Sunday, November 4, 2012
Start of a Great Sunday
Good night sleep. Slept in until 7:30am - which was like 8:30am as we turned our clocks back 1 hour. Now to get to 9:00am church and the rest of the day is mine. I would like to try a recipe for wheat-less bread. May need to get eggs.
For breakfast I tried a spinach & cheese omlette. I know that spinich is a good source of vitamines & minerals. I dumped on lots of cheese, but it didn't help. I hate the taste of cooked spinach. I'll stick to eating it raw in a salad. I have some tomato basil feta cheese to add this afternoon.
I hope to head to a GNC in order to get some more Qwest Bars. They may be my lunch and late night snack for many months.
Weight this morning was 189.0lbs!!!! I'm back on track.
L8r,
Kenn
For breakfast I tried a spinach & cheese omlette. I know that spinich is a good source of vitamines & minerals. I dumped on lots of cheese, but it didn't help. I hate the taste of cooked spinach. I'll stick to eating it raw in a salad. I have some tomato basil feta cheese to add this afternoon.
I hope to head to a GNC in order to get some more Qwest Bars. They may be my lunch and late night snack for many months.
Weight this morning was 189.0lbs!!!! I'm back on track.
L8r,
Kenn
Saturday, November 3, 2012
Dinner tonight was chicken wings at DJ's Dugout. It was a great night to get out with the LOML & Daughter #2. Great football to watch as well. Notre Dame won, Huskers had another come from behind, and now it looks like #1 Alabama is going to lost to LSU.
Going to weigh in tomorrow morning. If I get the chance, I'll update my measurements as well.
L8r,
Kenn
Going to weigh in tomorrow morning. If I get the chance, I'll update my measurements as well.
L8r,
Kenn
11/03/12
Started the weekend off great. No cheating on food. This morning the Love Of My Life (LOML) talked me into going for a walk (29 degrees) for a cup of coffee from Scooters. I love my Breve with sugar free caramel. The walk for for about a mile and i enjoyed getting outside and talking with my wife.
I have a recipe for weatless bread that I would like to try out. The LOML will have to get in a better mood before I destroy her kitchen.
Big thrill yesterday. The free Quest bars came in. I requested them about 6 months ago and they finally showed up. Cinnamon Roll and Brownie were sent. I have to say they were exceptionally good. I will have to find out where I can go and get some more. They will make a great snack while at work.
L8r,
Kenn
I have a recipe for weatless bread that I would like to try out. The LOML will have to get in a better mood before I destroy her kitchen.
Big thrill yesterday. The free Quest bars came in. I requested them about 6 months ago and they finally showed up. Cinnamon Roll and Brownie were sent. I have to say they were exceptionally good. I will have to find out where I can go and get some more. They will make a great snack while at work.
L8r,
Kenn
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