Doreen's V.2 journal (Nov-Dec)

[doreen T]

I officially started yesterday - Sunday 18 November .... haven't had the chance to plug anything into Fitday yet .. I'm having a few 'puter problems which are keeping me occupied. I'll enter as soon as I can. As Day 1, yesterday was a regular LC day.

Today is Day 2, or Stillman Lean Protein day, and so far, so good. I made a huge batch of meatballs -- combined x.lean grd beef w. x.lean grd turkey, herbs and dijon mustard .. grilled and fat drained off. I also made a dessert mousse with dry curd cottage cheese (I keep having this Freudian slip ... and type dry CRUD by mistake). Anyway .. I posted the recipe in the Stillman recipe thread in this forum. Am grilling some boneless,skinless chicken thighs (less than 1/2 the fat of lean beef) .. I'll post the recipe for those too.

I plan to maintain my regular Bootcamp journal and Gym Log, and so will only post the raw data here --- food list, nutrient data, etc.

Start weight - 171.5

Doreen

[doreen T]

Sunday 18 November

Day 1 - regular low-carb

- 2 eggs scrambled in butter
- sm. can tuna w. mayo .. in 2 large celery stalks
- 7 meatballs - x.lean grd beef w. x.lean grd turkey, herbs, dijon, 2 c. sliced cabbage sautéed in olive oil w. onions and caraway
- 1 oz pork rinds w. 2 oz cheese melted
- 2 black coffees, pot o' green tea, 2 L water

calories: 1574
Fat: 113g (66%)
Carbs: 22g / Fiber: 7g / 15g ECC
Protein: 117g (30%)
cal per lb = 9.2


Monday 19 November

Day 2 - Stillman - Lean protein

- 8 Tbsp lowfat egg substitute, scrambled w. 2 Tbsp chicken broth
- 12 oz bnlss sknlss chicken thighs grilled (marinated in jce of 1/2 lime, 1 tsp grated fresh ginger, clove garlic, 1 Tbsp tamari, dried chili flakes, few drops liquid SugarTwin)
- 10 meatballs (reheats)
- Fluffy Mousse w. dry curd cheese (recipe is in Stillman thread)
- 3 black coffees, 4 L water

calories: 1144
Fat: 35 (28%)
Carbs: 10g / Fiber: 0g
Protein: 184g (69%)
cal per lb = 6.6

(notes to myself) :

- on Stillman days, aim for minimum protein intake of 150g Keep fat below 30%, strive for <20%

- for the cal "boost" days following each protein fast day, aim for 11 x calories ... this week the target will be 1886 (but minimum 1715)

- I forgot that bell peppers and zucchinis are fruits not green vegetables, so I hope they'll keep until Day 6 (Friday). fat cells BE GONE!Doreen

[wadimom]

Hi Doreen!

I see you're off to a good start.

Green peppers and zucchini are considered fruit??? Is that cuz they're not leafy? ;)

Lorrie

[tamarian]

Doreen, congrats on the 170!! you'll be in the 160's in no time! :thup:

The last relm before the target relm of 150's :)

Wa'il

[doreen T]

Originally posted by wadimom
Green peppers and zucchini are considered fruit??? Is that cuz they're not leafy? No, they are botanically fruits .. because they contain the seeds. Olives, avocadoes, eggplants, cucumbers, zucchihnis and any squash for that matter, peppers, tomatoes ... that's all I can think of right now.

Karen listed the best green vegetables to use for these two days of the program, check out the High Carb Green Vegetables thread here (http://forum.lowcarber.org/showthread.php?s=&threadid=18515). High carb in this case doesn't mean "high carb" .. it means, carb-dense for the purposes of this project. It would take about 4 heads of lettuce and 2 bags of spincach to get 25 carbs. Broccoli, asparagus and brussels sprouts are easier to consume the necessary carbs without feeling like a rabbit!!

Doreen

[doreen T]

Tuesday, 20 November

Day 3 - Calorie boost, dairy-free, green veggies only

- 3-egg frittata w. the last of the meatballs crumbled, 1½c. chopped broccoli, handful fresh parsley, 1 green onion .. cooked in butter
- leftover chicken thighs, sliced on bed of shredded lettuce, drsg made from walnut oil, wine vinegar, herbs
- 8 oz grilled pork chop, 1½c. brussels sprouts w. butter
- 2 black coffees, pot o' Jasmine tea (green), 2.5L water

calories: 1835
Fat: 124g (62%)
Carbs: 27g / Fiber: 12g (24g from green veggies)
Protein: 153g (34%)
cal per lb = 10.8

Well, I exceeded the minimum 10 calories per lb, so I'm satisfied with that. The 3 eggs might not have been such a good idea, I forgot about the carbs. Could have been worse though. And giving up coffee is NOT an option.

Stillman day again tomorrow. I discovered that lamb loin chops can be made very lean. Because the fat is in a layer around the outside it's easy to remove .. just like pulling the skin off chicken. So, I'm having lean lamb loins and haven't decided what else yet .. tuna I guess, and I might make another mousse thing with dry crud ;) .. and chicken breast.

Doreen

[itsjoyful]

thank you for starting when you did!! i am getting some great ideas from your menus!
congrats on 170. you really have done a tremendous job :)

i have a question - is butter considered dairy? not quite sure, and i noticed you used it on non-dairy days. thanks for the help
brenda

[doreen T]

[ii have a question - is butter considered dairy? not quite sure, and i noticed you used it on non-dairy days. Good question! As I recall, the last time around we determined that a small amount of butter would be considered as FAT, not dairy, since there is only a wee trace of lactose or milk solids in it. Some of us chose to use CLARIFIED butter, or ghee ... which removes all solids and water, and leaves behind just the pure butter fat, nothing else. Think I'm going to do that today .. my jar of ghee is almost empty (ghee is clarified butter that's slightly browned)

thanks for the reminder ;)

Doreen

[doreen T]

Wednesday, 21 November

Day 4 - Stillman / Lean protein

- 1 cup home-made chicken broth
- 99g water-pack light tuna w. 1 tsp seeded dijon on 1 c. shredded Boston lettuce
- 11 oz chicken breast, seasoned, cooked on non-stick grill
- Lemon Mousse w. d/c cheese (recipe in Stillman thread)
- 210g (w. bone) lamb loin chops, visible fat removed, seasoned, cooked on non-stick grill
- 2 black coffees, pot o' tea, 3.5L water

calories: 858
Fat: 15g (17%)
Carbs: 9g / Fiber: 1g
Protein: 163g (79%)
cal per lb = 5.4

I wasn't hungry at all through the day ... but had the munchies this evening. Drank tea instead ;) and the feeling went away.

Doreen

[Ruth]

Do,

You're doing great and the variety of the food you eat is enviable. But I'm wondering why you don't take the recommended psyllium, your fibre count is only 1 gram?

Inquirind minds want to know. Thanks

[doreen T]

[.. But I'm wondering why you don't take the recommended psyllium, your fibre count is only 1 gram?

Inquirind minds want to know. ThanksExtremely allergic. :exclm:

As in .. fiery itchy rash and big red welts that bubbled up all over my body; face so bloated, my eyes were swollen shut, nausea, vomiting, abdominal pain and a trip to Emerg. that will forever remain in my memory as the night from Hell.

Truthfully, I don't have a problem, especially since I increased my liquid oil intake. I also started tracking my water intake to make sure I drink enough ... dehydration is a notorious constipator ;) .. Plus, I normally eat a lot of veggies .. the Stillman days of this project are the only days I don't, and pure meats leave little residue when digested. That's my theory and I'm sticking to it.;)

Doreen

[doreen T]

Thursday 22 November

Day 5 - calorie boost, dairy-free, green veggies only

- frittata - 1/2 c. egg-substitute w. 6 oz crumbled Italian sausage, 1 green onion, cooked in butter
- 1 oz. pork rinds w. brussels sprouts & mayo dip (recipe in Green Vegetables thread .. I used 3 Tbsp mayo, not 4)
- 7 oz mahi mahi fillet w. olive oil & herbs, green beans w. butter
- 2 black coffees, pot o' green tea, 2.5L water

calories: 1970
Fat: 152g (71%)
Carbs: 27g / Fiber: 9g (24g from green veggies)
Protein: 124g
cal per lb = 11.5

I hadn't planned my menu in advance ... and sort of lost track .. I made the sausage frittata for a late brekkie-lunch ... and it was late afternoon before I realized that I'd better get eating! I made it okay, actually went above my target, which is good :thup:, but here it's late at night, and my tummy is a bit uncomfortable.

I'm glad tomorrow is regular LC .. I'm dying to have a mushroom and goat cheese omelet. And I'd better do something with those zucchinis and red peppers ... they're on the verge of collapse .. :eek:

Doreen

[Ruth]

Originally posted by doreen T
Extremely allergic. :exclm:

As in .. fiery itchy rash and big red welts that bubbled up all over my body; face so bloated, my eyes were swollen shut, nausea, vomiting, abdominal pain and a trip to Emerg. that will forever remain in my memory as the night from Hell.
Doreen

Oh Doreen, night from Hell, indeed. Any one of those reactions would be enough to effect a cease & desist action re psyllium. I've got allergies but I've never reacted like this..... Yuckiee

Hehehe.... I've been so busy doing shop steward duties the past week at work (to the point I'm not doing my real job).... can you tell..... 'cease & desist'. LOL at moi.

Your menus always sound so tasty Do, it would be a treat to drop in for a day just to do some 'quality control' work at your house. :yum:

[doreen T]

Friday, 23 November

Day 6 - regular LC

- 2 Italian sausages, 2 scr. eggs in butter
- whey protein shake w. water
- ½ kg goat meat (very bony) curried, stir-fried zucchini w. red pepper, onions, garlic & ginger, sesame oil
- 2 black coffees, pot o' tea, 3 L water

calories: 1609
Fat: 114g (65%)
Carbs: 25g / Fiber: 6g / 19g ECC
Protein: 120g (30%)
cal per lb = 9.5

Your menus always sound so tasty Do, it would be a treat to drop in for a day just to do some 'quality control' work at your house.Sure, c'mon over! Just ignore the cat hair, and if you see any chunks o' dirt bigger 'n' yer eye, it's just a figment of yer imagination! :p

Doreen

[doreen T]

Saturday, 24 November

Day 7 - regular LC

- whey protein shake w. water
- small can tuna, 2 Tbsp mayo in Boston lettuce wraps
- other half of goat curry over 1 c. steamed zucchini, topped w. 1 sliced green onion
- 2 Tbsp natural hazelnut butter (omg this is awesome!) in 1 large celery rib.
- 3 black coffees, pot o' jasmine tea, 3 L water

calories: 1178
Fat: 79g (61%)
Carbs: 24g / Fiber: 8g / 16g ECC
Protein: 98g (34%)
cal per lb = 7

Appetite was off a bit today.

Doreen

[doreen T]

Sunday, 25 November

Day 1 - regular LC

- frittata - 2 eggs + 2 egg whites, 3 pc. low-salt bacon, ½ med. red pepper, 1 green onion, handful of dulse, 2 oz goat feta, cooked in 1 Tbsp butter
- (1c. broccoli, 3 Tbsp mayo, dijon) dip w. 1 oz pork rinds
- 1 c. chicken broth, 120g smoked sardines, 2 Tbsp horseradish
- 2 black coffees, cup o' ginseng tea, 2.5 L water so far

calories: 1523
Fat: 116g (70%)
Carbs: 24g / Fiber: 7g / 17g ECC
Protein: 96g (26%)
cal per lb = 8.9

Stillman day tomorrow -- hope my tum is co-operative. I bought some rabbit, but I might save that for Tuesday. I think tomorrow's going to be a chicken soup kinda day.

Doreen

[doreen T]

Monday, 26 November

Day 2 - Stillman - Lean Protein

Sick today, couldn't eat solid food to save my life, so I made a soup-stew thing, and puréed it ... all allowed ingredients. I slurped and sipped at it through the day. But my protein intake was low, so I made a protein shake w. water (low-carb, low-fat) .. could only drink half, pitched the rest.

- soup-stew - 2 c. home-made chicken broth, 230g lean grd turkey, 1 c. spinach, 1 green onion, ½ c. dry curd (home-made w. lowfat goat milk), 6 Tbsp lowfat egg-substitute stirred in at the end to thicken .. sort of worked ...
- ½ whey protein shake
- 1 black coffee, pot reg. tea, 2 cups herbal tea, 3.5L water

calories: 540
Fat: 22g (36%) ..... 17g fat from the grd turkey
Carbs: 8g / Fiber: 1g
Protein: 78g (59%)
cal per lb = 3.2

I'm glad it was the protein day today ... I hope my digestion is back to normal tomorrow for the cal boost. At least today I was able to get in more than the bare minimum of 60g protein.

Doreen

[itsjoyful]

:confused: what is it? i'm so sorry to hear you're feeling sick. :(
i hope you get well soon!
brenda

[doreen T]

Tuesday, 27 November

Day 3 - calorie "boost", dairy-free, green veggies only

- frittata - 2 eggs + 1 egg white, 230g grd turkey crumbled, 1 green onion, 3 c. (when raw) spinach, cooked in 2 Tbsp ghee
- 1 c. chicken broth, 1 c. broccoli, ½ c. fresh parsley .. puréed into soup, 1 tbsp x.virgin olive oil added
- 400g rabbit (yield 180g meat), marinated in 2 Tbsp mayo + 1 Tbsp seeded dijon .. (turned out a bit tough ... needs acid ingredients .. or some wine ;)), 1 c. brussels sprouts dribbled w. toasted walnut oil
- 2 black coffees, pot o' tea, 3.5L water

calories: 1586
Fat: 115g (66%)
Carbs: 26g / Fiber: 11g (23g from green veggies)
Protein: 118g (30%)
cal per lb = 9.3

IBS still in an uproar ... raw veggies and salads are out for the next couple of days (cooked is fine). Appetite not up to par ... but at least I did better with the calories than yesterday.

Stillman day tomorrow ... chicken breast, tuna, egg-substitute, dry-curd (goat), maybe 1 c. raw spinach (in lieu of lettuce) to purée into chicken broth for soup.

Doreen

[doreen T]

Wednesday 28/11

Day 4 - Lean Protein

- 1 c. (when raw) spinach + handful fresh parsley in 1 c. hot chicken broth, puréed for soup, small can water-pack tuna
- 210g chicken breast spread w. seeded dijon & herbs, sit for 30 minutes, then cooked on non-stick grill
- 195g lamb loin chops w. bone, all visible fat removed, grilled, 1 Tbsp horseradish
- 1 recipe Fluffy Lemon Mousse (recipe in Stillman thread).. used home-made lowfat goat dry crud ;)
- 2 black coffees, pot o' jasmine tea, 3.5L water

calories: 838
Fat: 18g (20%)
Carbs: 10g / Fiber: 2g
Protein: 152g (76%)
cal per lb = 4.9

The IBS is a little tamer today, I was actually able to venture out the door :rolleyes: ... Made a much needed trip for groceries (Mother Hubbard's cupboard was getting bare!) . The really good news is - I bought some fresh asparagus to have for Cal Boost day tomorrow .. simply steamed and dripping w. clarified butter, maybe mixed w. a little toasted walnut oil.. :yum:

Might make a small batch of cabbage soup ... with some bones and scraps of smoked turkey thigh I have in the freezer ... lots of fresh parsley too, and a green onion ... easy to dribble a little x.virgin olive oil over top for serving.

Doreen

[wadimom]

Hi Doreen!

Sorry to hear you aren't feeling well. I hope the IBS clears up soon. That must be a pain in the butt (no pun intended, heehee).

I was thinking about using sf jello in place of the gelatin for the custard thingy for LP days. What do you think? Oh, and how well did it or didn't it freeze? I stuck some in the freezer and am waiting with bated breath to see how it fares........

Lorrie

[doreen T]

Um, re - using jello ... do you mean for the chilled mousse thingy, with the dry crud and beaten egg white? Not sure how it would work .. you'd have to play around with the amount of water ... I'd use less, half ... But still let it chill partially before folding in the beaten egg white.

As for the baked custard thing ... I haven't made it this time around, since I'm avoiding tofu & soy. I never did freeze it .. last time, I just made enough that I could eat within one or two days, and kept in the fridge. Now that I think about it, custardy things baked with eggs don't freeze well as a rule, they tend to be watery when thawed. Karen might be more expert opinion than mine.

Doreen

[doreen T]

Thursday 29/11

Day 5 - calorie boost, dairy-free, green veggies only

- 1 can sockeye, 1 gr. onion, 1 egg .... patties fried in 1 Tbsp ghee + 1 Tbsp canola oil
- approx. 5 oz. leftover rabbit, 2 c. chicken broth, 2 c. sliced cabbage, large handful fresh parsley, 2 Tbsp olive oil (soup)
- 8 oz pork chop w. herbs, 1 Tbsp olive oil, 150g asparagus w. 1 Tbsp toasted walnut oil :yum:
- 2 black coffees (reg) 1 black decaf, pot o' tea, 2.5L water

calories: 1920
Fat: 139g (66%)
Carbs: 26g / Fiber: 9g (24g from green veggies)
Protein: 142g (30%)
cal per lb = 11.3

I got my appetite back today. OINK! http://www.freakygamers.com/smilies/s/ups/smarty/piggy.gif

I'm all excited .. haven't peed on a little stick in ages, and whaddya know, it turned purple. Gee, I'd better go drink some more water. Urp!

Glad tomorrow is regular LC day ... I have a fresh piece of lamb shoulder, an eggplant and a big sweet red pepper that I'm dying to do something spicy and mega-garlicky to.

Doreen

[Ruth]

What kind of strange ritual is that? Does everyone that lowcarbs pee on a stick? *ROFL SNORT* (imitating someone I know) :p

I gave them stick things up: too frustrating to me 'cause I drink so much water I'd only show a trace, if that. The pounds came off but 'twas distressing to see no colour.

So you must be afloat by now with all that water. hehehe

Do, I'm so glad you're feeling better and on your way to being a little piggy. I hate IBS attacks (1 day each in last 2 weekends for me) however I usually find I've lost during that week. How's that for looking on the bright side?

Are you planning to step on the scale Sun am to see if some lbs have slipped away? Do let us know.

[doreen T]

Ruth ... I bought those darn stix to use during the group project back in August, and I haven't used them since then. I figure they only have a shelf life of 6 months after opening, so I'd better use them up, or I'll be pitching them out after the New Year. I hate the thought of wasting money. :rolleyes:

I'm just curious to see if there'll be a difference on my regular LC days, when my carbs come from other sources than green veg's and the fat intake is similar. I'll keep y'all posted ;) .

Doreen

[doreen T]

Oh forgot to answer you about weighing ... I'm sorry to say .. we will all have to wait till my 4 weeks of the project are up. Truthfully, my body has been doing the typical Doreen-thing of yo-yo'ing up and down the same #$%& 2 or 3 lbs! Grrrrrr.:mad:

Just so long as the yo-yo is on a general downward trend.

Doreen

[doreen T]

Friday 30/11

Day 6 - regular LC (thank goodness!)

- 3/4 c. goat yogurt, w. 1 Tbsp DaVinci hazelnut syrup
- whey protein shake made w. water
- 3 Tbsp natural hazelnut butter in 2 medium celery stalks
- 4 oz each jumbo shrimp and scallops, marinated in fresh lime jce, lime rind, fresh grated ginger, red chili flakes, 2 Tbsp canola oil .... then grilled ... marinade boiled down, 1 Tbsp butter added, and fresh snipped cilantro (coriander) ... served over 150g steamed asparagus
- 2 c. black coffee, pot o' green tea, 3L water

calories: 1494
Fat: 100g (60%)
Carbs: 36g / Fiber: 9g / 25g ECC
Protein: 121g (32%)
cal per lb= 8.8

I'll have the lamb tomorrow; it's marinating as I type this ... overnight ;) .. My tum is still acting up ... nothing in life is perfect, *sigh*. I'm going to have a daily serving of goat yogurt w. extra acidophilus/bifidus added .. while I'm on regular LC.

Doreen

[doreen T]

Saturday 1/12

Day 7 - regular LC

- 3/4 c. goat yogurt w. dot o' vanilla-butternut flavour, liquid SugarTwin, + extra acidophilus for my gut
- 5 oz chicken breast grilled plain .... w. 2 Tbsp chipotle mayo
- lamb stew - approx. 10 oz meat, 1.5 c. (when raw) eggplant, 10 kalamata olives, onion, garlic, lotsa spices, olive oil (for an eensy, teensy moment, I really wanted some couscous to soak up the sauce :o)
- 1.5 mugs black coffee, cup o' herbal relaxer tea, 2L water

calories: 1524
Fat: 108g (64%)
Carbs: 25g / Fiber: 7g / 18g ECC
Protein: 120g (31%)
cal per lb = 9

Halfway through -- Week 3 starts tomorrow :thup:

Doreen

[wadimom]

Hi Do -

Just wanted to let you know that I froze some of the sweet thingy last week and took it out for Stillman yesterday. It underwent the weather change just fine, actually, I thought that it tasted better and the texture was fine. I did have to stir it up before eating, but that was ok. Knowing that, now I can make up enough for the rest of the project and put them into smaller portions for each Stillman day.

I plan to make this with the sf jello today and see how it turns out.

Take care!

Lorrie

[wadimom]

Hi Do -

How ya doin? Got a question and since you are the wise woman around here, here it is....... are green onions (the tops) considered green veggies? and...... zucchini...... they're not? Just two burning questions that never came up until I wanted some on the cb day, but didn't because I wasn't sure. Oh, and one more thing...... can we substitute the 1 C opt lettuce for another type of greenery?

Ok, that was three burning questions...... you can even have the option of only answering one, ;) but I'd rather you answered all? :lol:

Thanks, toots!

Lorrie

[IslandGirl]

Hope you don't mind my butting in... but I've been offline for a while so couldn't resist the chance to pipe up.

The green onions are (a) green and (b) a leaf, even if they are tubular so they are fully green-vegetable-legal . The zucchini is actually a fruiting body (so it's a fruit, as is a tomato, for instance) so it's not. This is discussed in the V2 main thread somewhat, if I remember correctly... also, Karen posted a list of legal 'High Carb Green Veg' (so 18 pounds of veg don't have to be eaten to get the 25g ... ), all this stuff beautifully restated, linked and summarized by Do on this page:
http://forum.lowcarber.org/showthread.php?threadid=24977&perpage=15&pagenumber=3
on November 12th. Dang, she's good!

1 Cup rough equivalent for the lettuce on Lean Protein days hasn't been specifically asked that I know of, but I and others have been doing so (I can't help myself, I've got to check what others are doing all the time :D )

Hope this helps?

[doreen T]

hi Lorrie,

Judi answered your questions I see :thup:

Easy way to remember is it a vegetable or fruit .. if it has the seeds in it, then it's a fruit. Tomatoes, cucumbers, squashes of all kind, zucchinis, eggplant, olives, avocados, peppers, okra .. are all botanically fruits.

It's not necessary for the green veg on the cal boost day to be leafy. Broccoli, artichokes, brussel sprouts, asparagus, cabbage, celery, fennel bulb are fine.

I've had 1 c. raw spinach in lieu of lettuce on the Lean Protein days. The calories and carbs are the same.

Doreen

[doreen T]

This has not been the best week for appetite and calorie intake. At the very least, I did have my flax and salmon oil daily, and my other supplements. As well, I did manage to get in a minimum of 60g protein each day.


Sunday 2/12

Day 1 - regular LC

- leftover lamb stew - approx. 300g lean meat, 1½ c. eggplant, 10 kalamata olives, onion, garlic, spices
- 6 small chicken wings baked, plain
- 2 black coffees, pot o' green tea, 2L water

calories: 906
Fat: 54g (55%)
Carbs: 13g / Fiber: 4g / 9g ECC
Protein: 89g (41%)


Monday 3/12

Day 2 - Lean Protein

- ½ c. lowfat egg-substitute, cooked in non-stick pan
- 6 oz can water-pack white tuna (label said drained wt. = 4.2 oz) w. tsp seeded dijon
- 1 c. home-made chicken broth w. 1 c. shredded spinach and 4 oz large shrimp
- 2 black coffees, pot o' regular tea, cup o' herbal tea, 3L water

calories: 364
Fat: 8g (21%)
Carbs: 5g / Fiber: 1g
Protein: 63g (74%)

[doreen T]

Tuesday 4/12

Day 3 - cal. boost, dairy-free, green veggies only

- 6 small chicken wings (cold) w. 2 Tbsp chipotle mayo
- 100g smoked sardines, 1½ Tbsp mayo, ½ Tbsp horseradish, 2 stalks celery
- 300g (raw weight) pork shoulder chop w. olive oil & herbs, 2 c. brussels sprouts w. 1 Tbsp each ghee & toasted walnut oil
- 3 black coffees, pot o' tea, 2.5L water

I felt unwell, nauseous and uncomfortably stuffed with this much food, but crammed it in anyway.

calories: 1739
Fat: 137g (72%)
Carbs: 26g / Fiber: 9g (22g from green veggies)
Protein: 102g (24%)
cal per lb = 10.2


Wednesday 5/12

Day 4 - Lean Protein

- mousse - ½ c. 2% cottage cheese, 1 Tbsp lime jce, 1 tsp lime rind, 1 Tbsp gelatin, water, 1 egg white (I didn't dissolve the gelatin properly, so it turned out lumpy and gross. Ate it anyway)
- 3 oz shrimp w. 1 Tbsp tarragon-dijon
- 1 c. home-made chicken broth
- 200g turkey breast fillet, w. herbs grilled on non-stick
- 2 black coffees, pot o' green tea, 3L water

calories: 486
Fat: 8g (16%)
Carbs: 9g / Fiber: 1g
Protein: 90g (77%)

[doreen T]

Thursday 6/12

Day 5 - cal. boost, dairy-free, green veggies only

- 2-egg frittata - 6 slices precooked bacon, 1 gr onion chopped, cooked in 1 Tbsp ghee
- 6 small chicken wings, plain, celery stalk
- 200g salmon fillets w. olive oil & herbs, grilled, 2 Tbsp mayo w. 1 Tbsp chopped capers, 2 c. broccoli w. 1 Tbsp toasted walnut oil,
- 2 black coffees, 3L water

calories: 1428
Fat: 108g (69%)
Carbs: 22g / Fiber: 8g (17g from green veg)
Protein: 94 377 27%
cal per lb = 8.4

Glad this week is coming to an end. I'm looking forward to some goat cheese tomorrow. The cottage cheese on Weds. did not cause any digestive trouble, but I had terrible cravings today for butter and cheese.

Doreen

[itsjoyful]

looks like you have been doing alright.
i'm happy your back. :hyper: :hyper: :hyper: :hyper:
regards,
brenda

[doreen T]

Yer too sweet. I'm doing ok, yes ... could do better in the calorie department, but ... Onward ..!

Week 3

Friday 7/12 ........ Day 6 - regular LC

- 8 oz fresh mushrooms, stuffed w. (½ c. 2% cot. cheese {creamy sauce rinsed off}, ½ oz romano (sheep) cheese, 1 gr. onion, 4 slices lowsalt bacon, cooked, drained) ... baked
- ½ pink grapefruit
- 9 oz steak, marinated in ½ Tbsp olive oil, dijon, steak spice; 200g cauliflower, 1 Tbsp butter
- ½ c. stuffed green olives (snack)
- 2 black coffees, 3.5L water

calories: 1276
Fat: 87g (62%)
Carbs: 32g / Fiber: 8g / 24g ECC
Protein: 94g (30%)
cal per lb = 7.5

IBS symptoms still :thdown: but I did manage a brisk hike/walk ... approx 35 minutes .. just over 3 km. Hopefully I can soon get back to a regular exercise regimen ..... it's been too much of a challenge lately.

Doreen

[doreen T]

Saturday 8/12

Day 7 - regular LC

- 2 eggs, 6 slices lowsalt bacon, crisp
- 7 oz leftover grilled salmon (cold) w. 3 Tbsp mayo, 1 Tbsp chopped capers, 1 gr. onion
- ½ pink grapefruit
- 5 oz. bnlss sknlss turkey breast stir-fried w. ½ c. each red and yellow bell pepper strips, ¼ c. sliced sweet onion, garlic, ginger, splash of tamari, 1 Tbsp peanut oil, 1 tsp toasted sesame oil, handful chopped fresh coriander
- 2 black coffees (reg), 1 decaf, 3L water

calories: 1368
Fat: 92g (61%)
Carbs: 36g / Fiber: 6g / 30g ECC
Protein: 101g (30%)
cal per lb = 8.1

I'm still using 170 lbs as the calculating factor in spite of my apparent gain ... I see no sense in feeding WATER. Just wish I had more appetite.

Doreen

[doreen T]

Sunday 9/12

Day 1 - regular LC

- 2 eggs, 4 pc low salt bacon
- whey protein shake, 1 Tbsp natural hazelnut butter, 1 Tbsp lecithin granules, water, 1 Tbsp DaVinci SF hazelnut syrup
- 5 oz chicken, 3 oz shrimp in herbs, 2 Tbsp olive oil, garlic .. 1 c. zucchini, ½ c. each red & yellow pepper, ¼ c. chopped fresh parsley, ½ oz romano cheese (sheep)
- 4 pc cold bacon
- 2 black coffees, pot o' green tea, 3L water

calories: 1457
Fat: 101g (63%)
Carbs: 21g / Fiber: 5g
Protein: 117g (32%)
cal per lb = 8.6

Lean Protein day tomorrow ... Hope my appetite co-operates.

Doreen

[doreen T]

Monday 10/12

Day 2 - Lean Protein

- tuna patties ... more like tuna fu yong actually ... 1 can water-pack tuna, ½ c. lowfat egg substitute, Tbsp chopped fresh parsley, dash onion powder, cayenne, cooked in non-stick pan. Tasted pretty good, would've been better fried in ghee and sesame oil though
- 2 c. home-made chicken broth, 4 oz shrimp, 4 oz scallops, 1 c. (when raw) shredded spinach, dash soy sauce, few drops juice squeezed from freshly grated ginger
- diet jello w. beaten egg white folded in ... nice and fluffy
- 9 oz chicken breast, sprinkled w. Montreal chicken spice, cooked on non-stick grill
- 2 black coffees, 4L distilled water w. juice of 1/2 lemon

calories: 788
Fat: 11g (13%)
Carbs: 11g / Fiber: 1g
Protein: 153g (81%)
I made my goal of minimum 150g protein :thup:

I've read some of the others have found the Lean Protein days to be "calming" but it's had the opposite effect for me ... it's almost anxiety-provoking, trying to think of ways to make such lowfat meats and protein foods palatable. I suppose if I chose to eat steaks or buy a deli-roasted chicken .. which are very high in fat ... or maybe cook up a roast. Maybe I'll roast a leg of lamb tomorrow, then I can have slices of the cold meat with mustard or horseradish on the next lean protein day.

Doreen

[doreen T]

Tuesday 11/12

Day 3 - cal. "boost", green veggie only, dairy-free

- 1 can sockeye, 2 Tbsp mayo w. 1 gr. onion, in 3 celery stalks
- diet Jello w. 1 egg white eaten
- 10 oz lamb leg steak w. herbs & olive oil, grilled; 2 c. steamed broccoli w. 1 Tbsp ghee,
- ½ bag pork rinds, 1 oz ... spinach, herbs & mayo dip
- 2 black coffees, pot o' ginseng tea, 4 L distilled water w. juice of ½ lemon

calories: 1847
Fat: 126g (63%)
Carbs: 27g / Fiber: 12g / 15g ECC (23g from green veg)
Protein: 150 / 33%
cal per lb = 10.9

Doreen

[doreen T]

Wednesday 12/12

Day 4 - Lean Protein

- 8 Tbsp BreakFree egg substitute, nonstick pan
- 6 oz bnlss sknlss turkey breast, grilled plain
- 6 oz lamb leg steak, all visible fat removed, grilled plain
- sm. can water-pack tuna
- soup - 2 c. home-made chicken broth, 6 oz diced turkey breast, 1 c. (when raw) spinach shredded, handful fresh parsley
- 2 black coffees, 3.5L water

calories: 901
Fat: 21g (20%)
Carbs: 7g / Fiber: 2g
Protein: 161g (73%)

:thup:

I just ate the meats plain, no recipes .. salt & pepper were the grand seasonings. I did find it calmer today .. perhaps the plainness of the meats, and more than a little help from l-glutamine and B6.

Well, final cal. boost day tomorrow. I'll endeavor to get the calories up around 1850 or higher.

Doreen

[doreen T]

Thursday 13/12

Day 5 - calorie boost, dairy-free, green veggies only

- 4 pc lowsalt bacon, 2 eggs
- 12 oz bnlss sknlss turkey breast in 2 Tbsp peanut oil and curry spices, 2 c. broccoli w. 1 Tbsp ghee
- 7 oz lamb loin chops, grilled, 2 c. green beans w. 1 Tbsp walnut oil and 1 Tbsp melted ghee dribbled over everything
- 2 black coffees, 3.5L water

calories: 1717
Fat: 111g (60%)
Carbs: 28g / Fiber: 13g (25g from green veg :thup: )
Protein: 153g (37%)
cal per lb = 10.1

Well, 1½ days left to go ... regrettably I was ill for part of this project, but overall, my personal gain from the experience has been to reinforce the benefit of keeping the calorie intake UP, plus the cleansing and discipline in the dairy-free, green veggie-only days. It might be a wise thing to have at least one day like that per week. I might expand the veggie list a bit, to include a few other colours ;) such as white or red.

Doreen

[doreen T]

Friday 14/12

Day 6 - regular LC

- frittata - 2 eggs, 4 pc lowsalt bacon, ½ c. each red and yellow peppers, 1 green onion, handful fresh parsley, 2 oz goat cheese
- 175g balkan-style plain yogurt (6%fat) w. live cultures, 1 Tbsp DaVinci SF Irish Cream syrup
- 6 oz lamb loin chops grilled w. herbs & 1 Tbsp olive oil, 2 c. cauliflower w. 1 Tbsp butter
- 1 oz pork rinds
- 2 black coffees, pot o' green tea, 3L water

caloires: 1428
Fat: 104g (67%)
Carbs: 30g / Fiber: 8g
Protein: 96g (27%)
cal per lb = 8.4

Well, one more day of this LC project left for me. It's unfortunate I wasn't feeling well for at least two out of the four weeks .. but even so, I have reaped some benefits from my efforts I gave up cream in my coffee. That was a big step.
overall coffee consumption is down. 2 cups instead of 3 or 4.
I learned that I can consume a higher level of carbs if the bulk of it comes from vegetables.
dry crud cheese is not worth it.'night all :yawn:

Doreen

[Karen]

I gave up cream in my coffee. That was a big step.

One big step for Doreen-kind! :D

Have you started to like it yet, or are you still in the iffy phase?

Karen

[doreen T]

Originally posted by Karen
Have you started to like it yet, or are you still in the iffy phase?Good morning angel,

Not iffy, definitely love it ... I was just drinking the wrong brand ;). I think my need for cream was because it made the coffee taste "smooth" and took the edge off. I've found 3 different medium-roast blends by Nabob that are delicious, and no heart-burn. I tried several gourmet blends, ugghh .... a low-acid organic blend, bleeaahh ... fresh-roasted-right-there-in-the-shop-that-very-moning beans ... hmmm, I liked it, but beyond my wallet for more than occasional indulgence. As I'd hoped ... some local groceries had Nabob coffees on special for the holiday season, so I've stocked up :cool:

Doreen

[doreen T]

LAST DAY!!! :clap:Saturday 15/12

Day 7 - regular LC

- 4 pc lowsalt bacon, hashbrowns (150g daikon, green onion, ¼ c. yellow pepper, 1 oz crushed pork rinds, Tbsp ghee)
- whey protein shake (plain) w. water, Tbsp lecithin, Tbsp DaVinci SF syrup
- 2 Tbsp natural hazelnut butter in 2 celery stalks
- 8 oz lamb shoulder chop w. garlic, black pepper, olive oil grilled, 1 c. green beans, Tbsp butter
- 2 black coffees, pot o' green tea, 2L water

calories: 1437
Fat: 106g (67%)
Carbs: 36g / Fiber: 13g
Protein: 92g (26%)
cal per lb = 8.5

I'll work out my averages for the 4-week project later, but I already know that my caloric average has been too low. At the very least, I was successful at keeping my protein intake above the 60g minimum. I also had my daily EFA's from flax and salmon oil, which I did NOT include in the calorie totals or fat intake.

It's unfortunate that health problems got in the way of smooth sailing for this project .. not just for me, but some of the other participants as well. Maybe it's the time of year too ... hard to stick to such a rigid program during the stresses of the season. Perhaps I might revisit this project for a few weeks after the holidays are past ... or a version of it .. I'm thinking that it could even be helpful to have 2 days a week, rather than 4 ... so only one lean protein day followed by the calorie boosting, dairy-free, green veggies only day. Oh well, think I'll take a respite from "plans and programs" for now, and just concentrate on eating ENOUGH. ;)

Doreen

[wadimom]

:cheer: Doreen! :cheer:

You made it! Did you lose any lbs or inches? I'd be interested in doing another study with only 1 day each lp and cb (but after the holidays, of course!). Been contemplating doing that anyway, but like you adding a little more color during the day.

Happy Holidays!

Lorrie

[doreen T]

hi Lorrie ... I lost neither weight nor inches, but it had nothing to do with the project or the menu .. I was sick for part of the time, and had some bad water retention problems too ... which are resolving, thank goodness. Actually I credit the lean protein and dairy-free green veggie days for keeping the problem under control and for helping it to resolve. :thup:

I even debated doing a lean protein day today! but caved and had some broccoli and butter ;)

Doreen

[doreen T]

PROJECT STATS

average for the whole 4 weeks:calories: 1310
Fat: 83g (58%)
Carbs: 21g (5%)
Fiber: 6g
Protein: 119g (37%)
cal per lb = 7.7average for the 8 lean protein fast days:calories: 743
Fat: 17.5g (21%)
Carbs: 8.5g (4%)
Protein: 131g (75%)
cal per lb = 4.4average for the 8 cal. boost, dairy-free, green veggie days:calories: 1759
Fat: 127g (65%)
Carbs: 26.5g (5%)(average 23.5g green veggies :cool: )
Fiber: 11g
Protein: 130g (30%)
cal per lb = 10.3average for the 12 regular LC days:calories: 1388
Fat: 97g (63%)
Carbs: 27g (6%)
Fiber: 7g
Protein: 104g (31%)
cal per lb = 8.2average for the combined lean prot. fast and cal boost days:calories: 1251
Fat: 72g (53%)
Carbs: 17.5g (5%)
Fiber: 6g
Protein: 131g (42%)
cal per lb = 7.3

[doreen T]

This was basically a low-calorie program for me. It was extremely difficult to consume more than 150g lean protein on the fast days .. and choosing the leanest meats to keep the fat intake as low as possible. Although I was successful to get the calories up to 10 x my weight for the cal boost days ... when combined with the lean protein fast days, the average is fewer calories and less fat than my regular low carb diet.

It's worth mentioning that I took 2 Tbsp flax oil daily throughout the project, but I did not include this in my calorie or fat totals, as I consider it to be an EFA supplement, not an energy source. (even if I did include it, that would only be 240 calories ... my average would still be low, 8.8 cal per lb for the combined fast & cal boost days. But it would bring my regular LC days up to 9.6 cal per lb)

This info. is valuable ... I can see that I have lots of room to push the fat intake up, up, up. I can also push my carbs up too, in the form of more high-fiber veggies.

Plus I kicked the cream in my coffee habit. :yay:

Doreen

[jomil]

Hi Doreen:

Just finished reading your recent Group Journal.

Although you stated that you did not lose any weight or inches due to your health conditions last November/December period; do you think it is time to revisit a Group Low Carb Diet again?

With all the thousands of additional members, I think it would be of great benefit for some of them to participate in such an educational experience.

With the knowledge obtained from LCGP V.1 and V.2 behind you do you think the Moderators could come up with a new version ie: V.3-02 starting in June?

It would be especially nice if the programme included a daily menu, but I feel that this probably would be to formidable. Although if we all kept to a specific menu then the group results would have more meaning.

Maybe I am getting to far ahead of myself. First it is necessary for the Moderators to consider if it would be beneficial to organise another Group LC 4 week Programme.

Regards
Joe