MinkiZoe's Journal

MinkiZoe's Profile |Send a Message | Weight History

showing entries 21 to 25 of 34

Page: Prev 1 2 3 4 5 6 7 Next

23 February 2014

Weigh-in: 174.8 lb

lost so far: 1.5 lb

still to go: 42.5 lb

Diet followed reasonably well

add comment steady weight

22 February 2014

Ate heaps today but still couldn't get enough protein. It is so good being able to record everything I'm eating because I can see where I'm going wrong.

After using the calculator M-Lady_K recommended, I can see that Liv001 was spot on. I'm not eating nearly as many proteins as I should and I'm overdoing it on the fat.

That calculator is great and so is Fatsecret. It is so good to be able to see exactly what percentage of what I have been eating and be able to adjust it now to the right percentages. I've been spending hours with a magnifying glass in some cases, or getting G to read out Nutrition Data, entering the foods we get here in Oz.

Although I feel so full and my tum is distended and uncomfortable, I just finished a big tub of lo-cal jelly for extra protein but the little percentages thingy at the bottom of the page didn't move at all.

So googling high protein, low calorie, low fat foods, I've found some good suggestions -

: Egg whites are basically pure protein, very low in calories

: Tuna

: Beef jerky (I'll have to make more)

Mmmm. This one sounds good -
: Low fat cottage cheese: 1/2 cup + cinnamon + packet of splenda + 1/2 tsp vanilla extract = 96 calories, 6 g carbs, 14 g protein, 1.5 g fat, and it literally tastes like cheesecake, or the cheesy sweet filling of a canoli

: Fish - probably white only

: Yoghurt (note: check the Nutrition Data on the Greek Yoghurt pack

: Seaweed - 1g per 10 cal sheet

: Dried cuttlefish - 3G per 5 cal serving. That's great, I love dried cuttlefish!

: Lean meat - knew that one but just putting it in here for reference

: Turkey Breast - must roast the turkey buffe I have in the freezer.

+ I also have that duck in the freezer. Wonder what its fat content will be when I boil it with herbs the Asian way. After it has been under the grill to crisp the skin, it is quite dry and not at all greasy. Have to work out a way to make the little pancakes for Peking Duck. Maybe the LSD will work. Worked well in the meatballs tonight instead of the oatbran I usually use. Hmmmm! So many possibilities!

: Chicken breast - easy peasy. I love it smoked and it's so quick and easy

: Cheese (Non-fat Mozzarella). I've looked for that in the past. Not available here as far as I know.

: Other cheese high in protein per ounce(28g): Low-fat Cottage Cheese (5g), Low-fat Swiss Cheese (8g), Low-fat Cheddar (6g), Parmesan (10g), Romano (9g). *Low or Non Fat Mozzarella and Cottage Cheese provide the most protein per calorie, full fat cheeses typically only provide 1g protein per 20 calories, and are less optimal sources of protein.

+ Found that out today after G weighed out a 30g block for me and I ate it before I entered it in my food diary. A good lesson learned. Won't be doing that again!

+ This is a good page - http://www.healthaliciousness.com/articles/foods-highest-in-protein.php

: Pork Loin Chops - now that's a surprise! 100g of Protein in 25g. But you'd have to watch the fat

: Sirloin Roast 3oz (28g) provides 23g of protein, Ham 3oz (28g) provides 18g of protein, 1 slice of bacon (8g) provides 3g of protein

: Lean Beef and Veal (Low Fat) - T-Bone Steak 3oz (28g) provides 19g of protein, 1 Piece of Beef Jerky (20g) provides 7g of protein

: Tofu - 7g in 100g (1g protein per 7.4 cals) Had decided not to eat soy products after reading The Perfect Health Diet but I do love Agadashi dofu, so I'll pop it on the list for later

: Skim milk provides 8g protein in 1 245g cup

: Nuts and Seeds - Other nuts and seeds high in protein (grams proten per ounce (28g)): Peanuts (7g), Almonds (6g), Pistachios (6g), Sunflower Seeds (6g), Flaxseed (5g), Mixed Nuts (4g).

+ The problem for me with nuts is that I can't stop eating them but I will be making some almond butter tomorrow.

There's heaps more on this site. I'll be referring back to it for other foods

Well that should keep me going for the moment. I'm feeling excited that I may be getting on the right path to healthy weight loss. A big thanks to my FS buddies

(6 comments)

21 February 2014

Had my first "fat" coffee this morning, have been full all day and could only stuff in half my chawan mushi dinner. My hands are looking even thinner and the skin looks a bit loose. Hope this is happening to the rest of my body too (not the loose skin of course) although I can't see it yet other than I'll have to go down a size or two in bras. G (hubby) says that at least the skinny hands are a start. He didn't dare mention the disappearing boobs.

Four more days until weigh in. I'm not going to peek. Just hope that the rest of me isn't expanding with the additional fat I'm eating.

Just heard fireworks exploding in the distance and remembered it's Canberra Show weekend. I love the excitement of the show but can I risk going? I rarely eat sweets but the show is different. Can I resist one of those delicious cream-filled crunchy waffles or some deliciously sweet, melt in the mouth, pink fairy floss on a stick? I love those things. They're once-a-year show yummies that have been a special treat on show day since I was little. I know I would be so tempted. Thinking about them, my mouth is watering and tempting me to go to the kitchen and make something sweet RIGHT NOW even though I'm so full and truly can't fit anything else in.

It would be a good test of my will power (actually it's being tested right now. I'm really having a battle. No, mouth, brain or whatever, stop it! I won't go to the kitchen). This urge is so great that I know I couldn't resist if I was to go to the show. G has just threatened to lock me in the study so I can't get to the kitchen and says he's not fussed about going to the show tomorrow. So that is it. Decision made. We are NOT going!

add comment

20 February 2014

+We had a very yummy dinner tonight from the leftover lamb meat that fell off the bones when I made bone broth today. I haven't really liked lamb very much but hubby mistakenly picked up lamb offcuts instead of beef bones when he shopped for me. After reading in PHD that lamb is a good fat, I decided to cook it. Our dog, who can smell a bone at 100 metres, and heard me saying, oh well, the dog will like them, was very disappointed.

There seems to be no Nutritional Information anywhere for bones or bone broth to enter into the Food Data Base nor any info for boiled lamb so I'm going to enter the recipes in my journal for when I make it again. And I will because it was truly delicious and fits in well with my LCHF diet.

I've read that a 0.3 litre bowl of bone broth each day can contain up to 1,500 milligrams of calcium per litre so it's a great lo carb way to get your calcium intake.

LAMB BONE BROTH

2 kg meaty lamb offcuts with bone and any other joint or marrow bones (beef or lamb) that you may have on hand
2 tablespoons apple cider vinegar
Water to cover
1 onion cut in half
1 carrot cut in chunks
1 celery stick cut in 4
3 small whole garlic cloves
Handful of parsley

Put the bones in a large pot with water to cover and simmer for about 5-10 minutes to sterilize them and remove blood and bacteria that can foul the taste of the stock. Tip them through a strainer and discard the water. Rinse the bones clean and return them to the cleaned pot, covering them with fresh water, bring to the boil, reduce heat and simmer for 3 hours with lid on. Add more water if necessary.

Remove the bones and separate the lamb meat. Return the bones to the pot and add the onion, carrot, celery and parsley. Simmer for another hour.

Strain the broth into a large bowl and let cool. Discard the vegetables and small lamb bones (the same large beef and lamb bones can be used twice more to make future bone broth). Refrigerate when cool and remove the fat layer when the broth has jelled.

LAMB & COURGETTES (Serves 2)

200g boiled lamb
1 small courgette, sliced finely (about 100g)
1 small onion chopped
1 tablespoon coconut oil
2 teaspoons butter
2-3 drops Maggi Seasoning (liquid)
20g parmesan block, Grana Padano or similar cheese, grated
Pepper and salt

In a non-stick pan, melt the coconut oil and butter over moderate heat. Add the onions and courgette slices. When starting to brown Add the chopped lamp and toss until the vegetables and lamb are nicely browned. Lower the heat and add 300 ml bone broth. Simmer until the broth is almost absorbed. Add pepper and salt to your taste. Serve topped with the cheese.

For 1 serve: Calories: 297 Fat: 19.46 Net Carbs: 4.06 Protein 25.18

add comment

20 February 2014

Just had a big scare!!! I was looking at my hands as I put an entry in my food diary and thought, "Gee, my hands are looking thin" when I noticed my diamond ring was missing.

Sheer panic! DH said he saw it on my hand yesterday afternoon, and asked if I'd taken it off. I never take it off because it was quite tight. So what had I done since he saw it? We retraced my steps and searched the house. Luckily we'd stayed home last night so it must be in the house somewhere. Did it come off in the shower and go down the drain? Oh, no, I hope not.

Maybe it's in my bed, throwing back the doona. Nothing! Then, relief, there it was sparkling happily under my pillow. So, my cheeky little beauty, you're going back in your box until I lose all this fat and get you and your pals resized.

Looking now, I can see that my wrists too are a lot thinner. I'm amazed that my diet is working so well and the only things I've done differently really are trying to eat more food than usual, add more good fats and cut out canola oil.

add comment

MinkiZoe's weight history

view complete history

MinkiZoe's Journal

23 February 2014

22 February 2014

21 February 2014

20 February 2014

20 February 2014

Other Related Links

Members

MinkiZoe's weight history