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Showing posts from January, 2017

Two Lake Photos

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The weather was rainy and cold this week so I only walked at the lake once this week.  Here are my two measly pics.


Ketogenic Recipes

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These are the recipes that are going into the meals that I'm taking for my lunches this week.
 Spagetti squash lasagne
two spagetti squash, baked and scraped into mixing bowl.  wrap in towel and squeeze out liquid.
1 lb. ground beef
1 onion, chopped
1 jar low carb pasta sauce
mozarella cheese
ricotta cheese
parmesan cheese
1 bag baby spinach
1/4 c. minced garlic
butter
 Mix squash with mozzarella cheese, ricotta.  In pan, brown ground beef with onion.  Saute garlic in butter then add spinach; cook till soft.  Add spinach to squash mixture.
 Layer meat mixture, squash then top with parmesan cheese.  Bake at 350 degrees for 20 minutes or until browned ontop.


 Cauliflower Chicken Casserole
1 head cauliflower, chopped - bake 450 20 minutes
1 lb. chicken, cooked
Cream cheese
Ranch dressing
Buffalo sauce

 Mix cream cheese, ranch dressing and buffalo sauce.  After you bake cauliflower, layer with chicken and sauce.  Top with cheddar cheese and bake at 350 for 30 minutes or until brown…

Keto Friendly Sauces

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One of the challenges for me is eating meat with no sauce.  There are lots of ketogenic friendly sauces you can make from scratch, if you have the time and inclination.  I work full time so I really don't want to spend my whole weekend cooking.  I do cook alot from scratch, but I also buy prepackaged when possible.

Here are some sauces I found yesterday that are very low carb and can be used in lots of ways:

 Del Grosso Pasta Sauce, Classico Pasta Sauce, Ragu Garlic Alfredo, Ragu Double Cheddar and Public brand Pizza Sauce
As you can see from the labels, once you deduct carbs for the number of fiber, the net grams of carbs is very low.

Ketogenic Meals

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I made a big basic salad and then I added whatever I wanted to my individual salad before packing it for my lunch.  This is great because there's no limit to the variations you can come up with that are keto friendly.
 Chicken legs are high in protein and fat and low carb so I baked up a whole pan full.  To go with them I cooked summer squash and cooked some green beans in the oven.

 I didn't eat dinner every night; it just depended on whether or not I was hungry.  A couple of night I had egg salad with green olives.

 Here are two keto friendly snacks:  Peanut butter powder mixed with cream cheese and coconut oil packed on celery sticks.
 My other keto snack is sugar free jello and whipped cream.



 This is another salad with one of my favorite drinks - Diet orange soda with heavy cream.  It tastes like orangecicle.  Low carb and sweet but it doesn't turn on my hunger.

This is the same thing as the orange soda, just done with rootbeer.  It's like drinking a milk shake …

Week Four of Intermittent Fasting and Keto Diet

At the beginning of January I started intermittent fasting to loose weight.  My first week I did low carb; not thinking that it mattered what I ate since I was only eating one meal a day.  I lost ten pounds.

Week two I continued fasting, but with high carb, high fiber meals.  I felt bloated and ill all week and lost one pound.

Week three I was on vacation and didn't stick to anything.  I began to take a closer look at the ketogenic diet and decided that I would put that together with intermittent fasting.

I just finished week four where I continued intermittent fasting; I stopped eating at night about 7 pm and fasted until about 11 am the next day.  I've been eating a ketogenic diet, meaning low carb, high fat.  I didn't weight at the beginning of the week.  I weighed yesterday and I'm down a total of 10 pounds for the month.  That's great considering what I ate during my vacation week.

If I can continue to loose 10 pounds a month, I'll be at my goal weight in …

The Man in the High Castle Season 2 - Amazon

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Season 1 was intriguing.  Season 2 was captivating.  In season one the characters were introduced and the hook at the end was perfect.  I thought the cliffhanger at the end was about time travel.  It wasn't.  It was travel to an alternate universe.

In season two we get to know the main characters.  We see glimpses of them before the war.  The lines between being good and evil are blurred.  The story becomes much more complicated and interesting. 

There is more sadness in season two but there is also the promise of hope; hope that the future can be changed.

I highly recommend both seasons.  This is a very different kind of story.  I can't wait for more seasons.

The Einstein Prophecy by Robert Masello

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I'm sticking to my new year's resolution of reading more.  I used to read books on my smart phone.  I realized at some point that I had stopped reading and I was just playing on the phone instead.  So, I drug out my kindle and now when I go to lunch I only take my kindle.\

The Einstein Prophecy by Robert Masello

This is a mystery set during WWII, when American was at work with both Germany and Japan.  There are lots of scientists, most notably Dr. Albert Einstein.  The story isn't about him.  It's about some Egyptian relics found by an American scientist working for the government.  Along the way lots of scary things happen.  There is a romance, there are deaths and lots of action.

I loved the main characters; both so likable and I couldn't help but hope that they would end up together in the midst of the chaos of war.

Fasting and Ketogenic Diets - Putting Them Together

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I've spent the last week on vacation, trying to stick to Keto and Omad and failing miserably.  Okay, maybe not miserable, but failing by the end of the week.  It is clear to me that I need to be back at work, busy all the time so that I don't have time to think about food.  Vacation is not a good time to start a new eating plan.

I have also spent some time reading a Ketogenic cookbook and a book on intermittent fasting:

 Quick and Easy Ketogenic Cooking by Marie Emmerich - I bought this in kindle format, which I never do with cookbooks because they are too hard to use as reference in that form.  So, I spend a few days reading through it.  I loved it so I ordered it in paper form.  It arrives today and I can't wait.  I plan to use recipes from this cookbook for the coming weeks to get me going.

The Complete Guide to Fsting by Jason Fung, MD - I've been watching lots of Youtube videos by Dr. Fung on fasting and I'm really getting a lot out of the book too.  The more …

Mozart in the Jungle - 3 Saesons

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I just finished watching all three seasons back to back on Amazon.  I loved it.  It's cute and quirky and funny and romantic and full of great orchestra music.  The story centers around the New York Symphony Orchestra; it's present and in-coming conductors, the musicians, the governing board and lots of cameos.
I've seen the series on Amazon for quite some time and passed it by.  A series about an orchestra? How good would that be, right?  Then I was on vacation this past week and was looking for something to binge watch.  I thought, what the heck.  If it's terrible I can just switch to something else I've already seen.


Only a few minutes in to the first season and I was totally hooked.  The actors are great; perfectly paired.  It's a great mixture of personalities and the way the writing is done really draws the watchers in.
I highly recommend this series.

How to Maximize Fat Burning Dr Jason Fung

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In this video Dr. Fung touches on the ketogenic way of eating and how it can be used with fasting for weight loss and better overall health.

My First Ketogenic Grocery Hall

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I made a few mistakes with this grocery haul.  It's hard to change my mindset.  I've done low carb before, but I was never looking at fat content.  I got it mostly right, but I've already got another list started.

 Mistake #1 - Skinnygirl salad dressings - these are great.  They are sugar free and taste great.  But they are also fat free.  So, today when I made my salad, I mixed some with mayo that's also sugar free and carb free.
 Flaxseed Meal - I'm not sure what I'm going to do with this.  I saw it and thought it would be interesting.  I think it'll sit in the cabinet until I loose more weight.  I'm afraid that eating any sort of anything that seems bread like might sidetrack me.

 Chai Tea - I love this tea.  I'm using this to my version of bullet proof coffee.  I've already tried it and I love it.  Hot tea, a sliver of butter and some heavy cream.  Amazing! 



 This low sodium bacon is sugar free; not all bacon is so make sure you check.

 Tys…

OMAD WEEK TWO - The Harsh Reality

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Week two was just as hard as week one; harder actually because I could tell I wasn't loosing weight.  I was hungry and then when I ate, I felt bloated for the rest of the day.  I felt empty by the next day but my pants weren't getting any looser.  By Friday I had to know so I weighed myself.  One pound lost.  I did the same thing week two as I did week one, with only a one pound loss.

So, what now.  Well, I shared a short video of Dr. Fung this week talking about intermittent fasting and all the benefits.  I've watched a longer video of him talking on the same topic, where the topic of Ketos and the ketogenic diet.  So I started looking for information on it.  I watched some video and I even bought a ketogenic cookbook for my kindle.

In short, it's a low carb, high fat diet.  Well, that's pretty much what I did the first week when I was only eating one meal a day.  I had salads, but they were loaded with eggs, bacon and meat.  Yes, I was hungry between meals, but t…