One Week of Keto: Wednesday

Water: I slacked a little on the water consumption today, but am not to worried about being dehydrated. I ended up drinking about 50 oz of water today, about 1/2 or 1/3 of what I normally drink. I just had a really busy day at work and didn’t have the opportunity to drink a lot of water.

Exercise: I normally take Wednesday’s off, since I normally work a 15 hour day. But this week I ran Physical Training laps with the boys I work with. I probably got 1 mile in today.

FOOOOOOD: Today was Thanksgiving dinner at the group home I work at, so for lunch I ate roast turkey, mixed veggies (peppers, onions, squash) and some bacon wrapped jalapenos. For dessert, I had a few tablespoons of cool whip.

For dinner, I ate 1/2 cucumber, ranch dressing, fat bombs, and an Atkin’s shake.

….and that, folks, was my Wednesday!

One Week of Keto: Tuesday

I know I’m posting this late. Monday through Thursday are rough times for me to get posts in, because I normally work 40 hours between 6:00 am on Monday and 11:00 pm on Thursday. However, this week, I worked a little more on Wednesday, giving me an 18 hour workday. Anyway, posting wasn’t as high of a priority as sleeping, so I decided to save my Tuesday and Wednesday posts until this morning.

Tuesday

Water: I was able to consume around 120 oz of water today. This was spread throughout the day starting at about 9 and ending at about 11.

Exercise: I had several errands to run, so my normal “running” was cut a little short. Rather than decide not to do anything at all, I went ahead and ran a mile and half in 18 minutes. Not the best cardio workout… but definitely better than nothing!

FOOOOOD:

For breakfast I ate some toffee fat bombs at about 11:00.

For lunch, I had a ham, lettuce, mayo and cheese wrap with a side of Fiesta Chicken.100_2367

 

Dinner was cucumbers and fat bombs, like the day before. 100_2354

 

I didn’t plan this into my day, but after work I did go out with some co-workers. I had an order of buffalo wings (which I only ate half of). This isn’t a regular thing that we do. However, before Keto, I probably would have considered this a “special occasion” and eaten whatever I wanted. Instead, I stuck to the guidelines of my diet and stayed on track!

Fiesta Chicken Casserole

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Ingredients:

1/8 cup of queso con salsa

2 pounds Boneless Skinless Chicken Tenderloins

1/4 cup heavy cream

1/2 cup of shredded cheese (divided into 2 1/4 cups)

2 Tbs Taco Seasoning (about 1/2 packet)

2 cups of chopped cauliflower

1/2 cup Parmesan cheese

4 Tbs Cream cheese

1/2 package of bacon

Directions:

  1. Cook your chicken and bacon. I baked both of mine for about 30 minutes at 350.
  2. Set aside you cauliflower and 1/4 cup of cheese. Mix all the other ingredients into a bowl until it looks like a chunky sauce.Image
  3. Add your cauliflower to this batter.Image
  4. Check on your chicken. Once it’s ready, shred it! You can use two forks to pull them apart or a salad chopper works, too.Image
  5. Mix your chicken in with the other ingredientsImage

Put this mixture in a casserole dish. Top with the other 1/4 cup of cheese and crumbled bacon. Bake at 350 for 25 minutes.Image

Let it cool a bit before you serve it.ImageImage

Nutritional Information:

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One Week Of Keto: Monday

This is what a normal Monday looks like for me

5: 00 AM — Up for Work. Drink 32oz of water.

Work from 6:00 AM – 9:00 AM and then drink another 32 oz of water.

Work out at the Gym from 9:30-11:00. This was my routine today:

  • 30 minutes elliptical “cardio setting” 300 calories burned.
  • 30 minutes running at a 2.0 incline. 2.33 miles done 225 calories burned.
  • 100 crunches
  • 3 sets of 30 of the following: bicep curls, tricep curls, and push ups

All this… without food. Oh, and drink another 32oz water.

11:00-12:00 rest, water, food

  • Today I ate some toffee fat bombs at about 11:00
  • At about 11:45 I ate my lunch. Mashed Cauliflower with bacon. Ham, pepper jack, and mayo roll up. A side of Hot Chocolate.Image
  • Then I make dinner. Today it’s just 1/2 cucumber and 2 fat bombs. I’ll probably dip the cucumbers into some ranch.Image

I finish my day at work. I eat my dinner at about 5:00, then I stop eating until the next day. I keep pounding down the water to stay hydrated.

English Toffee Fat Bombs

I’m pretty sure that Fat Bombs were named by a male because the name does not sound nearly as appealing as the treat itself is. I think if I invented the fat bomb, I’d probably name it “PMS Lifesaver” or “Chocolaty Drops of Heaven” or “There’s No Way I can Eat these and Lose Weight Candies”.

These delicious treats keep me full for hours with providing me with my coconut oil needs for the day. They also help get my fat intake up, which is essential to the keto diet. If you have concerns about me eating too much fat and my body absorbing all the fat, don’t worry. Remember, on Keto, my body runs on fat, not glucose. In fact, studies, like this one completed last month in the UK, have shown that even saturated fats aren’t bad for you. Remember, fat doesn’t just go straight from our mouth to our stomach to our hips and gut. It’s broken down and used by the body, just like other nutrients. If there is excess, then yes, the body will store it. However, your body won’t store the fat if it is used as energy.

Ok… Enough already!

This is the recipe for English Toffee Fat Bombs.

Ingredients:

  • 1 cup coconut oil
  • 2 tbs butter
  • 4 oz cream cheese
  • 3/4 Tbs cocoa powder
  • 1/2 cup of Natural Peanut Butter
  • 3 Tbs Davinci Gourmet Sugar Free English Toffee Syrup

The suryp comes in a bottle like this:Image

Directions:

  1. Put all of your ingredients in a pot on the stovetop on a medium/low heat. Image
  2. Stir until everything melts together and is smooth.Image
  3. Pour them into a mold of some kind. I used a mini muffin pan, but I hear some people use silicone pans. Pop those suckers in the freezer for a few hours.Image
  4. After a few hours, they’ll be good to go. Pop them out and try not to eat them all! They store well in the freezer.Image

Nutritional Information:

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A Week in the Life of a Keto Girl

I’ve been slacking at a few things. One of which is more consistent blogging. Another is working out. Last week I was sick and allowed myself to take way too many days off of working out.

I’ve also had a lot of questions about Keto life that I’m sure a lot of people have.

In an attempt to become more consistent in doing the things I feel I need to do, I’m going to track my week via my blog. Hopefully that will help me have some accountability to get my butt to the gym, to share about my journey on keto, and to answer a lot of your questions.

We shall see how this goes. I’ll also put this in it’s own category “One Week of Keto” and tag it as such, too.