Daily log Keepin it Keto

Today's workout included the follwoing:
Squat- 95lbs
Deadlift-105 lbs
Bench- 65 lbs

The squat is getting very heavy. Let me explain this squat ladies. This is not your wimpy squat. This is your squat that requires depth and good form for great results. The weight is getting heavy so starting Friday I am going to use microplates to up the weight 2.5 pound jumps rather then 5 lb jumps. I feel that I will get better form and more solid squats. My bench was awesome. I was able to focus and fully put up the 65 with no problem for 3 sets of 5. My deadlift is getting heavy as I am trying to still get the form down. Deadlifting is not the prettiest thing but you can make it cute. You get to wear high socks so it doesn't rip open your shins or knees. These will be my next purchase!

Day 6 Keto- Today's meals were 3 egg muffins, coffee, 4 deviled eggs, 3 slices of cheese, chicken breast, and cheeseburger with mushrooms.

How do I feel? Numb. I feel like my body is now running off whatever it has left to run off. What I would do for a muffin, cereal, cottage cheese, anything with carbs! 4 MORE DAYS of this suffering and then it is CBL time.. Oh, ya wanna know what that is huh? Well.. stay tuned!

Breakfast Egg Muffin Recipe

Today is day 6 of Keto. I have became a bit "fancy" with the recipes for this diet because quite frankly, I can't sit and binge on just meat. I also can only eat so many eggs throughout the day and in the morning I know alot of us don't have the time to make breakfast. When I lived in NJ I would stop by Dunkin Donuts 4-5 times a week! Not only does that empty your wallet but it packs on the pounds for sure. I made these egg muffins so in the morning before I go to my job, I pop these suckers in the  microwave for 10 seconds, pour my coffee in my thermos and wa la, I got my breakfast on the run. I guess it's a Jersey thing eating on the run because here in Texas people definitely sit down to enjoy their meals. Back to the food.. So here's a quick run down on my egg muffins.

12 eggs
splash of milk
whatever ingredients you want in this muffin ( I used cheese, bacon and onion)

Preheat oven to 350.Whisk all the eggs, milk, and whatever ingredients you want in a bowl. Using a 12 hole muffin pan, pour mixture into the muffin holders 3/4 full because they will rise! Bake for 25 minutes.

Eat them then or reheat them and they are great, especially on the go!

What's Cookin Good Lookin- Dinner

Today I bought a food processor. My life has officially changed for the better.

For dinner tonight I came up with a healthy, yet flavorful turkey burger recipe. So many times I have made turkey burgers only to throw them away when they were done cooking because they lacked flavor and everything else that I needed in a dinner. I am sure most of you can relate when it comes to turkey burgers. Well fear no more, I am here to give you a delish dish!

Since I am on the Keto Diet, I am not allowed to have many carbs. Yes, yes avocado has carbs I know, but they are low carb. Avocados have high fat and are healthy for you. Bacon is high fat and protein and turkey burgers are high in protein. Hence, my Keto meal for the night. There is NO BUN.  I repeat, NO BREAD.

Avocado, Bacon, Onion Turkey Burger:
1 lb turkey ground meat
1 sweet onion
3 strips cooked, crisp, drained bacon
3 avocados
salt and pepper to taste
Lettuce cups

 Using a food processor, throw in the onion, bacon, and 2 avocados. Blend all together. If you don't have a processor, don't disregard this post. You can chop everything and mash the avocado. Then mix it all together. Whatever or however you choose to do this, then add this mix to the ground turkey. Mix and fold all ingredients. Put on hot grill or pan. They will be mushy but if you keep the heat on medium they will firm and not burn. Turn until each side is browned. Flip easily so they don't fall apart. You aren't using any bread crumbs or eggs to keep them together, only the avocado.

After you are done cooking the turkey burger, mash or blend the last avocado for the "dressing" for the turkey burger. Using the lettuce cups, put the turkey burger in the lettuce and cover with avocado! Now enjoy!

8/18 Recipe of the Day

Brought to you by Chocolate Covered Katie. I must say, this girl is a genius. Us women always have a sweet tooth and this girl gets it done just right.

Cake Batter Cookie Dough Dip
(can be gluten-free)
Recipe found here: Recipes with Beans.

• 1 1/2 cups chickpeas or white beans (1 can) (250g after draining)
• 3 tbsp cashew butter or a butter-type spread like Earth Balance (See nutrition link below, for all substitution notes on this recipe) (43g)
• 1 tbsp applesauce (or omit and increase cashew butter to 1/4c) (15g)
• 2 1/2 tsp pure vanilla extract
• 1/8 tsp baking soda (to everyone who’s been asking: this is for flavor)
• heaping 1/8 tsp salt
• 3/4 cup xylitol or sugar (or coconut sugar or evaporated cane juice) (160g)
• 1/4 tsp butter extract (adds a cake-batter flavor, but you can omit) (It is vegan.)
• 1/4 cup quick oats (20g) (or ground flax or rolled oats, or even 1/4c cake mix)
• optional: sprinkles!

Drain and rinse beans very well. Blend all ingredients in a food processor (not a blender) until very, very smooth. (If you must use a blender, please read my notes in the “nutrition info” link below, before attempting.) Dip apple slices or crackers or pretzels, spread on a banana or toast or pancakes or cookies, or eat with a spoon!

Nutritional Info:

• Calories: 30
• Fat: 1g
• Carbs: 7g
• Protein: .5g
• Fiber: .5g
• WW points (new system): 1

The total recipe yields about 500g (or 33 tablespoons). Above info is based on each tablespoon, but that doesn’t mean you can’t eat more. An entire 1/2 cup of this dip is just 240 calories, with 4 grams each of protein and fiber!

Sunday Morning Shannigans

Good morning mindful, fit, healthy, strong women! It's Sunday morning! Put down that Sunday paper and turn to P.M.S... good decision . It is Sunday morning which usually means a couple of things. Some wake up and say " Let's go to breakfast!" or " I am going to make breakfast!"

Let me educate you on some breakfast foods. Let's take a pretend trip to Perkins Family Restaurant. This is like any other breakfast joint, so these nutritional facts are comparable to others such as Dennys, Cracker Barrel, diners, and others. You walk in, get seated. MMMM coffee is usually your first thought.

A typical breakfast at Perkins consist of eggs. Then you get a choice of pancakes, toast or a  muffin. All carbs.

You then get a choice of potatoes or hash browns. More carbs.

Let's make a meal a person would normally order:
Everything Omelet(Perkins)

Serving Size: 1 Omelet Calories: 380 Total Fat: 23 Carbs: 11 Protein: 33g

Your choice of:

Hash Browns(Perkins)

Serving Size: 3 oz Calories: 100 Total Fat: 2.5g Carbs: 17g Protein: 1.5g

OR:

Breakfast Potatoes(Perkins)

Serving Size: 141.1g Calories: 250 Total Fat: 12g Carbs: 32g Protein: 3g

Your choice of:

Toast, Whole Wheat(Perkins)

Serving Size: 2 Slices Calories: 220 Total Fat: 3g Carbs: 41g Protein: 8g

OR:

Buttermilk Pancake(Perkins)

Serving Size: 3 Pancakes Calories: 423 Total Fat: 14.1g Carbs: 60g Protein:

OR:

Apple Cinnamon Muffin(Perkins)

Serving Size: 168g Calories: 480 Total Fat: 21g Carbs: 66g Protein: 6g

Customer: " I would like the Everything Omelet with breakfast potatoes and pancakes."

Let's Calculate.

Calories: 1,053 g

Total Fat: 49.1 g

Carbs: 103 g

Protein: 36 g

This is what your typical breakfast out at a restaurant looks like. Now this is not including any beverages, butters, or jams you are adding to your breakfast.

Check out other meals here at Livestrong http://www.livestrong.com/thedailyplate/nutrition-calories/food/perkins-restaurant-26-bakery/

Let's compare this to another breakfast that is nutritious.

4 scrambled eggs:

Calories 294

Fat 19.88g

Carbs 1.54g

Protein 25.16g

3 slices bacon:

Calories 126

Fat 9.55g

Carbs 0.36g

Protein 9.09g

You eat this and I promise you that you will not feel like crap and bloated after. This consist of no potatoes. Why do you need all that extra starch when you have so much protein packed items?

Take time for yourself today. Relax, go for a walk, or do something you enjoy. Most of all, make healthy decisions and train if it's your training day but most of all, give it all ya got!

KETO KETO KETO!

So I have began the Ketosis Diet. It has been 4 days.

Ketosis - a state of elevated levels of ketone bodies in the body.^[1] It is almost always generalized throughout the body, with hyperketonemia, that is, an elevated level of ketone bodies in the blood. Ketone bodies are formed by ketogenesis when the liver glycogen stores are depleted. The ketone bodies acetoacetate and β-hydroxybutyrate are used for energy. ( Wikipedia.com)

Now for some English. Ketosis is eating high protein and low carb or no carb.

I am doing a 10 day Keto Diet to work my way to Carb Back Loading which I will cover in another blog post.

I am currently on day 4 of Keto. I am not going to lie, it is one of the hardest things I have ever done in my life. I am a true carb junkie! I love breads, bananas, cottage chesse and junk food. I slowly took everything out of my diet but toast and cottage cheese and then when it became Keto time, it was only protein.  So far this has been my effects of Keto:

Day 1- 
Breakfast- 4 eggs
Lunch- Chicken breast
Dinner- Steak with Zuchini

Today was the beginning of the Keto Diet. I was able to get through it but towards the end of the day I wanted to eat something carby, so I went to bed instead.

Day 2-
Breakfast- 4 eggs and 1/4 cup bacon
Lunch- Chicken breast
Dinner- 3 eggs and bacon

Today was a much harder day. I had a headache through the day but knew it was just my body adjusting to diet. I tried eating chicken burgers wrapped in lettuce for dinner but the recipe did not turn out any good and I just threw them away. I felt annoyed, hungry, and frustrated. This is why I had eggs again for dinner.

Day 3
Breakfast- 4 eggs
Lunch- Chicken Breast
Dinner- Beef stir fry with zuchini, peppers and onions and fried egg

Today I woke up with a headache. I knew it was my body still adjusting. After breakfast my headache went away. My body is starting to adjust to this diet and it is not as hard as day 1. I know I just need to continue and get through the next couple of days.

Day 4
Breakfast- 4 eggs and bacon
Lunch- Chicken breast
snack- cheese
Dinner- chicken leg, 4 deviled eggs and cheese

Today I woke up with no headache but yesterday and today had a metal taste in my mouth. This is because of my body going through the Keto stages. I understand that and I can deal with it knowing what it is. Today I expanded my horizons with the recipes because I am tired of just meat and still have 6 more days of Keto. I made deviled eggs for Keto as follows:

12 eggs
4 teasponns of Dijon mustard
salt and pepper
Paprika on top

The yolk mix was a tad dry due to using NO MAYO because that is not Keto worthy. I put a splash of water in the mix to make it moist and put it back into the egg white to sprinkle paprika on top of the eggs. This was a fully Keto and delicious meal! Cheese is also Keto because it had less then a carb in every piece. I got the individually packaged Land Olakes cheddar cheese. Delicious.

Experts have said that day 1-4 are the hardest. Well, I have succeeded! So now, 6 more days of Keto.

Days 1-4= one dress size down already!

My daily log 8/12-8/18

My log for this week is as follows. I will be updating this after every workout so that you can see what progress I have made and that it is possible.

Monday 8/13-
Squat - 85 lbs x 3 sets of 5
Press- 55 lbs x 2 sets of 5
Deadlift- 75 lbs x 5 reps

Wed 8/15- Light day
Squat- 65 lbs x 3 sets of 5
Bench- 65 lbs x 3 sets of 5
Deadlift- 65 lbs x 5 reps

Fri 8/17
Squat- 90 lbs x 3 sets of 5
Press- 60 X 2 sets of 5
Deadlift- 100lbs X 5

I have made a great improvement on my squat form from when I started 2 weeks ago. I was falling forward alot and not getting enough depth but now that I have been working on my form my squats seem to be better feeling as I am doing them and the next day I can definitely feel them! My butt is in better shape ( literally). It has better shape. It was sagging and now it is more perky... if you will. To the girls to have huge butts, hey squats do work, so do them. I used to think that squatting would make my butt bigger and girls with "whootys" ( term for white girls with big booty's) know they don't want to do anything that will make their butt larger! In fact, shorts are fitting better now and I have more room in the trunk.