5/12/2021

I just came across an article on the food management app Noom and someone’s typical food consumption while on the app. What interested me, more than anything, was the use of carbohydrates and keto products. The reason I am interested in it is I am looking to stay on keto but add more fiber to my diet. Here is what the author wrote:

What I Eat in a Day on Noom

My daily calorie target depends on how much activity I’ve done that day. If I’ve worked out and walked 10,000 steps, my calories will be closer to 1,500-1,600 a day. If I skipped a workout and laid on the couch all day (hello, hungover Sundays), my calorie target is closer to 1,250-1,300 a day. Here is an example of a day where I had a moderate workout:

Breakfast: protein smoothie (430 calories)

  • 1 scoop Vega One All-in-One Nutritional Chocolate Shake (170 calories)
  • 1/2 banana (52 calories)
  • 1 tablespoon Perfect Keto Pure MCT Oil (130 calories)
  • 1.25 cup 365 Organic Almond Milk Unsweetened (50 calories)
  • 1 cup baby spinach (7 calories)
  • 3 flowerets of raw cauliflower (9 calories)
  • 3 giant frozen strawberries (12 calories)

Lunch: breaded chicken breast with quinoa and broccoli (405 calories)

  • 3 ounces chicken breast (175 calories)
  • 1/4 serving 365 Everyday Value Whole Wheat Bread Crumbs (25 calories)
  • 1 teaspoon olive oil (40 calories)
  • 1/2 cup cooked quinoa (111 calories)
  • 1 cup roasted broccoli (54 calories)

Afternoon snack: almonds and collagen water (180 calories)

  • 17 Blue Diamond Gourmet Almonds, Rosemary and Sea Salt (120 calories)
  • Vital Proteins Collagen Beauty Water, Strawberry Lemon (60 calories)

Dinner: baked salmon with quinoa and broccoli (397 calories)

  • 3 ounces cooked salmon (195 calories)
  • 1/2 cooked quinoa (111 calories)
  • 1 cup steamed broccoli (55 calories)
  • 1 pat of butter (36 calories)

Daily total calories: 1,412

Source: https://www.yahoo.com/lifestyle/ive-lost-15-pounds-noom-230445843.html

pain in the keto

I got back some test results the other day from blood work I did over the weekend. My doctor told me that my cholesterol levels were high and advised me to eat more fiber and less saturated fats. The message came a lot like a tome of the inevitable: change.

All the dirty keto in the form of bacon, cheese, sausage, and processed meats came with consequences. Instead of going off keto, I’m replacing some foods. Instead of eggs and bacon for breakfast, I’ll eat hemp hearts, pecans, macadamia nuts, sugar free dark chocolate chunks, unsweetened almond milk, and a splash of heavy cream as a cold keto breakfast.

I’m kind of excited as lately I’ve been adding in a small handful off homemade kettle corn popped w Swerve and olive oil, sprinkled with salt and still remain in ketosis. I do this by substituting the popcorn for a slice of toast I’d otherwise have for breakfast. That being said, I had cold keto cereal and popcorn yesterday and still lost weight. Here is what I ate yesterday:

8:00am: cheese scrambled eggs and mug coffee w heavy cream and swerve

12:30pm: kettle popcorn and three string cheese

3:00pm: cold keto cereal – hemp hearts, pecans, macadamia nuts, sugar free dark chocolate chunks, unsweetened almond milk, and a splash of heavy cream, kettle corn

8:00pm: two Lily’s dark chocolate sugar free peanut butter cups, 2 Lily’s dark chocolate almond bark, 1/2 cup Dr. Pepper Zero

dentist day

Today was the first time since before the pandemic that I had seen a dentist. Since it was a morning appointment, I did not have breakfast until 11:30am. It allowed me to eat my second meal later in the day. Over the past year, I have not been vigilant about flossing, and as a result there has been some damage to my teeth.

My hygienist told me that even after one meal, the bacteria in my mouth feed and produce enough waste to do real damage to my teeth, whether it be in plaque which can turn into tartar and strip the bone from teeth or contribute to cavities. When I picture this bacteria as a defeatable army, it makes it easier for me to develop better habits to prevent tooth decay. I feel determined to start flossing at least after each meal and keep that habit. It will be one less thing I live in a deficit of: toothy well-being.

11:30am

pork rinds, Rotel dip, two poached eggs

6:00pm

fried chicken, grilled broccollini, flourless chocolate cake

keto grocery list

alfalfa sprouts, avocados, salsa, Velveeta cheese, canned Rotel, eggs, rack ribs, heavy cream, block sharp cheddar cheese, 50/50 spinach spring lettuce mix, rye bread

Note on processed carbs: If I have a slice of toast for breakfast, I can still stay in ketosis. When I make Rotel dip, I’ll have it with pork rinds.

I watched this video a few weeks ago about what to buy at fast food restaurants that is keto friendly:

I learned that the closest keto item at Taco Bell is the chicken quesadilla, and if you are eating at a Chinese food restaurant, choose hot and sour soup, beef teriyaki, and chicken teriyaki. I also order crab Rangoons, which is not necessarily keto, but the high amount of fat, basically cream cheese, is justifiable to me.

5 2 2021

What I ate today:

9:30am 3 poached eggs, two bacon slices, alfalfa sprouts, chopped chives, 1 mug coffee w heavy cream

3:00pm

three mozzarella sticks, three slices cauliflower pizza w onion, broccoli, and hamburg from Pizzeria Uno, two keto peanut butter chocolate chip cookies, 2 Tbsp sugar free vanilla pudding

keto flour

I use this keto flour in cookie and muffin recipes, as a substitute for other types of flours. This is a great alternative to almond or coconut flour, as it provides a consistency more traditional to regular flour.

Here are a couple recipes I use with keto flour: https://gimmedelicious.com/keto-peanut-butter-cookies/

5 1 2021

What I ate the past few days:

8:00am

3 poached eggs, alfalfa sprouts, 2 slices bacon, 1 slice toast w 2 pats butter, 1 mug coffee w heavy cream

1:30pm

2 Tbsp tuna salad, 1 keto peanut butter chocolate chip cookie, 2 Tbsp sugar free vanilla pudding

7:00pm

chicken quesadilla, Taco Bell

9:30am

2 poached eggs, ranch dressing, alfalfa sprouts, 2 slices bacon, 1 mug coffee w heavy cream

2:30pm

1 beef terriyaki stick, 1 chicken stick w Thai peanut sauce, 2 crab Rangoons, 2 pork dumplings w wrappers removed, 1 keto peanut butter chocolate chip cookie, 2 Tbsp vanilla pudding