Thursday, 23 August

Today's Program: Lowcarb, Calorie Boost

Menu

- 2 tbsp flax oil
- grd sirloin buger, dipped in 3 Tbsp mayonnaise + 1 tsp chipotles
- 2 oz bag pork rinds
- 2 Swiss Chalet chicken leg quarters, including skin, 3 cups salad, ranch drsg
- 8oz tenderloin filet steak broiled in butter, spinach & mushroom salad w. warm vinaigrette (couple Tbsp minced cooked egg white on top)
- 1/2 oz dried salted squid
- 5 coffees, 3 of them with cream. Gasp!
- 1.5 liters water

calories: 2542 ....
Fat: 182g (65%)
Carbs: 23g (2%) / Fiber: 8g
Protein: 205g (33%)

cal. per lb = 14.1

Activity: Spent the day in Toronto, walked till I had a blister .... talked and laughed till I had a hoarse throat. Thanks Karen ..

Thoughts: Well, I put cream in my restaurant coffees. So shoot me.. .. It was all Karen's fault. **LOL** Just kidding, she actually was gasping, eyes bugged out of her head and trying to pry the cream pitcher out of my hand .. "No, no, no dairy!!" Sheeeesh! But at least the salads were GREEN

Doreen

Friday, 24 August

Today's program: regular Low-carb

Menu

- 6 oz. SF headcheese (beef & pork), 1 stalk broccoli, steamed, butter, lemon pepper
- 6 oz grd sirloin patty, 2 Tbsp mayo & 1 Tbsp olive oil, 1 tsp chipotle purée for dipping, 2 cups mixed greens salad, ranch drsg
- 2 oz bag pork rinds, 1/4 c. sour cream w. 1/4 c. PC salsa
- 3 coffees w. cream
- pot of green tea, 2.5 liters water

calories: 1774
Fat: 149g (76%)
Carbs: 25g (4%) / Fiber: 9g = 16g ECC
Protein: 89g (20%)

cal. per lb = 9.9

Activity: hiked 5 km

Thoughts: So relieved to be just eating regular lowcarb. I didn't have a set menu planned for today, but I did make a point to eat more vegetable fats and oil.

Saturday, 25 August

Today's program: regular Low-carb

Menu

- whey protein shake, w. Tbsp cream and Tbsp flax oil
- chicken leg quarter w. skin, marinated veggies (broccoli, red pepper, carrot .. ), Greek salad .. kalamata olives, small cantaloupe wedge
- 1 oz edam cheese
- 4 oz hamburg patty (tossed the buns) .. jack cheese, bacon, tomato, dill pickle, lettuce, mustard, small caesar salad, no croutons
- 5 coffees w. cream
- 1.5 liters water

calories: 1787
Fat: 136g (68%)
Carbs: 35g (8%) / Fiber: 7g = 28g ECC
Protein: 114g (24%)

cal. per lb = 9.9

Activity: +++ walking, hill-climbing .... my legs are aching still today

Thoughts: I packed a lowcarb picnic lunch for my mom and younger brother (who has lost 45 lbs lowcarbing ) .. spent a great day hiking and prowling out of the way places.

Sunday, 26 August

Today's program: regular Low-carb

Menu

- cottage cheese/sour cream/almond butter/eggs blended w. stevia & nutmeg and baked in well-buttered dish ... was great, like a rich pudding .. nibbled at it through the day
- huge salad w. baby spinach & mixed greens, sweet red peppers, slice of sweet onion, raw mushrooms ... 5 oz leftover chicken, dijon & olive oil vinaigrette w. tsp balsamic
- 3 coffees w. cream
- pot of green tea, pot of ginseng tea, 1.5 liters water

calories: 1871
Fat: 160g (77%)
Carbs: 33g (6%) / Fiber: 7g = 26g ECC
Protein: 83g (18%)

cal. per lb = 10.4

Activity: housecleaning, laundry ... in this heat and humidity, and the sweat I worked up, counts as aerobic exercise in my book

Thoughts: Tomorrow is Fat Fast day ... I have the necessary ingredients, just haven't plotted the menu yet. Better go do that before I go to bed, and print it out. I don't want to be unprepared.

Doreen

Monday, 27 August

Today's program: Fat Fast

Menu

- 1 Tbsp flax oil, sipped
- 2 egg yolks microwaved in 2 Tbsp butter
- 1 c. home-made chicken broth, 1/2 c. avocado cubes, white part of scallion, 1 Tbsp olive oil .... puréed into soup
- 1 c. mixed baby greens, green part of scallion, 1 Tbsp mayo, 1 Tbsp olive oil, 1 Tbsp fresh lemon jce, 1/2 tsp dried dillweed, 1/2 oz. goat cheddar grated
- 2 coffees w. 1 Tbsp cream in each in a.m.
- 1 coffee in p.m., black ... I didn't die from the experience, maybe I'll live through the next 3 days cream-free
- 4 liters water, probably more before I hit the pillow

calories: 1020
Fat: 104g (91%)
Carbs: 11g (3%) / Fiber: 5g
Protein: 15g (6%)


Activity: walked downtown, briskly, carrying load of books both ways - switched arms frequently and carried close to center of gravity ... ~ 1 hr. Legs & shoulders are fine, but wrists and lower arms will pay tomorrow ..

Thoughts: black coffee ... I used to prefer it that way, before all the meds I have to take now. We'll see over the next few days how my gut holds out from the assault. Tomorrow is Calorie Boost day. The menu is set out and my fridge is ready .. .. It's easier to boost fat intake than protein, that's for sure.

Tuesday, 28 August

Today's program: Low-carb Calorie Boost

Menu

- 1 Tbsp flax oil
- 2 eggs + 2 whites omelet, filled w. 1/2 c. zucchini & 1 scallion sautéed in bacon fat, 4 sl. low-salt bacon
- 5 oz grd sirloin patty, 2 c. broccoli dribbled w. meat drippings
- 1 very special can of salmon, 4 Tbsp mayo, on a bed of baby greens and extra baby spinach
- another Tbsp flax oil
- 3 black coffees
- herb tea, 3 liters water

calories: 2324
Fat: 183g (72%)
Carbs: 25g (3%) / Fiber: 10g
Protein: 147g (26%)

cal. per lb = 13

Activity: 1/2 hr yoga stretching (video), 45 minute walk after the thunderstorm... it smelled wonderful. We haven't had serious rain for so long!

Thoughts: Increasing fat is definitely the way to go. I didn't feel so stuffed today, as I did last week, when I ate over 200g protein plus all the fat and carbs. Tomorrow is Lean Protein/Stillman day, and no doubt I will eat -- or try to eat -- 200g prot. but I won't be having much of anything else. I bought myself 1½ lbs King Crab legs to munch on .. .. Zero carbs and minimal fat.

Wednesday, 29 August

Today's program: Lean Protein/Stillman

Menu

- 1/2 pkg lite silken tofu
- 4 egg whites
- 6 oz crabmeat (real, not fake)
- 8 oz boneless, skinless chicken breast
- 1 cup home-made chicken broth
- 1 cup diet Jello
- 2 cups black coffee
- 750 ml bottle Perrier, 3 liters water
(note - the lite silken tofu has a higher water content, thus 6 oz = similar nutrient count, calories etc as 3 oz regular tofu)

calories: 748
Fat: 14g (17%)
Carbs: 7g (4%) / Fiber: 0
Protein: 140g (79%)

cal. per lb = 4.3

Activity: Long walk in am. Had acupuncture treatment in afternoon and felt totally bagged-out afterwards. It often brings my pain and muscle spasm to a head ... like a cleansing reaction .. so I go through a horrid day and night, then feel lots better.

Thoughts: I'm not going to subject myself to the vileness of drycurd cottage cheese ever again .. .. Actually, I think I'm going to avoid COWdairy for the next little while (except for ghee) .. and use goat & sheep milk products on the allowed days of the program. The fat fast day can done without dairy fat.

Doreen

Thursday, 30 August

Today's program: Calorie Boost

Menu

- 1 Tbsp flax oil
- extra special can of tuna, 6 Tbsp mayo. 2 tsp horseradish - half in 4 large celery stalks, the other half on a bed of mixed greens
- 7 oz x. lean beef patty cooked in olive oil, 2 cups broccoli dribbled w. toasted sesame oil
- 1/2 bag pork rinds
- samples of home-made beef jerky (had to test if it's done )
- nibbles of dried squid
- another Tbsp flax oil
- 2 black coffees
- 3 liters water

calories: 2315
Fat: 176g (70%)
Carbs: 25g (3%) / Fiber: 10g
Protein: 157g (28%)

cal. per lb = 13.0

Activity: housework, 30 min. yoga stretching .. in a bit of a flare today

Thoughts: After yesterday's Stillman day, I had no appetite this morning. I made myself eat the tuna salad ... I couldn't bring myself to fire up the stove and cook eggs. Yesterday's silken tofu & egg white custard was very good actually ... better than last week's which I made with the dry cottage cheese. Nicer texture.

Looking forward to the weekend, and regular lowcarb days .. I have some goat cheddar I'm dying to have in an omelet.

Doreen

Friday, 31 August

Today's program: Regular Low-Carb

Menu

- 3 Tbsp flaxmeal porridge, tsp butter, cinnamon
- 2 oz. home-made SF beef jerky
- 2 large smoked pork/turkey sausages (1.3 carbs each), 1 cup steamed spinach, tsp butter, squeeze of lemon
- 1/2 oz dried squid
- 1 Tbsp flax oil, sipped
- 3 black coffees
- 2.5 liters water

calories: 1426
Fat: 111g (71%)
Carbs: 24g (3%) / Fiber: 12g
Protein: 89g (25%)

Activity: walked downtown ~ 1 hr, totally bagged after ... the unsettled weather causing fibro. to flare

Thoughts: Absolutely no appetite after the Calorie Boost yesterday ... I still felt "full" when I got up this morning. Had to force breakfast. I really don't like feeling so uncomfortably stuffed. My body likes the higher fat intake though -- When this project is over, I think I may continue a pattern of alternating fast days ... but follow each with a regular lowcarb day, not forcing such high calories. I like the dairy -free though; that may also prove beneficial to me in the long run to limit my cheese and dairy intake, even if I choose goat or sheep products rather than cow.

Doreen

I know what you mean. It's 9:30 here and I need to pound back 300 more cals and 6 more gr of green veg. I can probably do a bag of pork rinds and another stick of celery around 11:00. But now, I feel full.

I'm beginning to see a picture here. Fat dense foods and greens. The greens need some more research. Olive oil and arugula soup?

Oh goody! An almost dairy free convert!

Karen

Not quite. I still need my goat cheese. I'm so baaaa-aaa-aad!



Do

Saturday, 1 September

Today's program: Regular Low-carb

Menu

- 1 Tbsp flax oil
- "soufflette" : 2 eggs + 1 egg white, 1 pkg lite silken tofu, 3 Tbsp mayo, 2 oz unripened chèvrette (goat cheese), capers, fresh dill ... puréed, then fold in 4 oz real crabmeat and 1 cup cooked spinach finely chopped .. baked 375° for 40 min. Good hot, just as good cold. Had half for brekkie, half for afternoon "snack"
- chicken breast, stir-fried w. broccoli, red pepper, scallion, garlic, ginger, chilis, canola & toasted sesame oil
- 1 cup diet Jello
- 3 black coffees
- pot of green tea, 3 liters water

calories: 1692
Fat: 129g (70%)
Carbs: 28g (5%) / Fiber: 9g
Protein: 108g (25%)

cal. per lb = 9.7

Activity: vacuumed; walked ~ 1/2 hr

Thoughts: Well, no great epiphany here. Just my observations, as I look to starting Week 3 tomorrow

1. I'm eating more calories overall. Going back through Fitday and my own journal in the Bootcamp forum, I'm eating 1600 to 1800 calories a day on the regular lowcarb days alone. Before, it was 1300 to 1400 per day, sometimes under 1200 though. Mostly by eating more fats and oils especially, and I've bumped up the protein to at least 90 - 100g per day (was ~ 70)

2. My body is happy with a higher fat intake, closer to 70% of total calories or at least over 125g per day.

3. Although I haven't been recording here, I have been following my daily weights. I gained both weeks with the calorie boost days. Then I'd lose it again gradually over the 3 regular lowcarb days and the Fat Fast. No loss after the lean protein day, just stayed the same.

4. The lean protein days go beyond blunting the appetite .. I felt nauseous, and had to force the food into an unhappy stomach. Especially immediately following a Calorie Boost day. Haven't decided yet if it's due to the unpalatability of dry meats or if it's due to the appetite-suppressing effect of the protein. Whichever ... the calorie boost day following is absolute torture. ... I crawled out of bed feeling like I used to after a highCARB Thanksgiving dinner, already full but knowing that I somehow had to stuff in 2300 calories. Get the spoon and start slugging back the oil! Oh well, only have to endure it 2 more times.

Doreen

Sunday, 2 September

Today's program: Regular Low-carb

Menu

- 1 Tbsp flax oil
- 1 egg + 1/4 pkg lite silken tofu, 1 Tbsp melted butter, liquid SugarTwin, vanilla, nutmeg - baked as custard
- 1 oz home-made beef jerky
- 1 cup diet Jello
- whey protein shake w. Tbsp lecithin granules
- 8 oz chicken stir-fried w. broccoli, red pepper, garlic, ginger, cilantro, canola & toasted sesame oil (ya, I had it last night too -- the veggies were almost past their prime, and since tomorrow is Fat Fast day, figgered I'd best eat 'em up today)
- another Tbsp flax oil
- 3 black coffees
- pot ginseng tea, 2 liters water

calories: 1622
Fat: 122g (68%)
Carbs: 24g (4%) / Fiber: 9g
Protein: 115g (28%)

cal. per lb = 9.3

Weight: 174.5

Activity: hiked 3 km .. cut short, I twisted my ankle

Thoughts: I rambled on and on in my Bootcamp journal ... my measurements are there too. Finally seem to have broken the 8-month stall -- hope it's a trend, but I realize that my weight yo-yo's a few lbs normally ... we'll see by next weekend how it goes.

Doreen

Doreen, you've lost over 5 pounds!!! That's terrific! Here's crossing my fingers and holding my breath - hope it's a trend. Way to go!

Sorry about the ankle, though.....

Rachel

Monday, 3 September

Today's program: Fat Fast

Menu

- 3 Tbsp flax oil (not all at once!)
- 2 h/b egg yolks (will have whites tomorrow)
- 1 cup home-made chicken broth
- 1 small Hass avocado
- 1 Tbsp mayo + 1 Tbsp olive oil
- large handful Italian parsley, chopped
- small green onion
- 1 oz unripened soft goat cheese
- 2 black coffees
- 2 pots of green tea, 4+ liters water

calories: 1011
Fat: 104g (92%)
Carbs: 10g (2%) / Fiber: 4g
Protein: 15g (6%)

Activity: ankle still sore .... so stayed home to do marathon housecleaning ... walls, ceilings, windows ... shop-vac'd the balcony (hundreds, and i mean hundreds of spiders and their webs. I sprayed yesterday, so they didn't really protest to the vacuum ). The joys of living next to a swampy river.

Thoughts: Made usual avocado soup with broth, 1/2 avocado and green onion, puréed, w. egg yolks crumbled on top -- it was pretty good. Wasn't hungry at all today, thirsty mostly ... drank clear tea and water. By 7 p.m., realized I'd better eat the rest of my day's quota ... made a salad with other 1/2 avocado, the goat cheese, mayo & olive oil drsg. I felt stuffed after eating only 1/2 of it, but forced in the rest. Felt overfull and uncomfortable for an hour after.

Calorie Boost should be fun tomorrow.

Doreen