Saturday, August 31, 2019
Weighed 157.6 lbs | Waist Measured 35 inches
Egg Omelet
Really love the combination of flavors it’s becoming my usual until I run of goat cheese. Started my rainy morning with lemon water and a cup of coffee with heavy whipping cream.
• Butter
• 3 Onion Rings
• 2 Mushrooms
• Bison Ground Meat
• Pepper
• 3 Eggs
• 2 Grape Cherry Tomatoes
• Goat Cheese
• Half an avocado
• Valentina Sauce
Keto Pizza
My husband and I each ate half of this Keto Pizza.
Get the full recipe at dietdoctor.com/recipes/keto-pizza
The Crust is made with shredded CHEESE and EGGS that you bake in the oven for 15 minutes.
• Tomato Sauce
• Oregano
• More Cheese
• And our choice of toppings like GOAT CHEESE
• Prosciutto
• Olives
• Onions
• Brussel Sprouts
Put it in the oven for another 5 minutes or until golden brown and ENJOY!!! This was the easiest pizza making ever!!!
And the GOAT CHEESE!!! Makes it perfect.
Sunday, September 1, 2019
Weighed 157.2 lbs | Waist Measured 35 inches
Almond Flour Waffle
Egg Sausage Stack
• Put real butter in a hot pan
• Mix 3 Eggs and pour into hot pan
(Use spatula to fold eggs when cooked to stack on your dish.)
• Add salt and pepper to taste
• Diced Sausage
• 2 Grape Cherry Tomatoes
• Half of the Avocado
• Sour Cream
• Valentina Salsa Picante
Stew Meat
Bring the meat to room temperature. Brown in batches and take the meat out of the pot. Add in 3 to 4 tablespoons of Tomato Paste and add a cup of Beef Broth. Stir together and cook for 2 to 3 minutes. Add the meat back in and add enough Beef Broth to just cover. Put a lid on it and reduce to simmer. Cook 2 to 3 hours or until it falls apart tender. All this is done in one pot. If you want to add vegetables add it in the last 45 minutes of cooking.
My husband created this dish and I could not finish the bowl featured above. The meat was so deliciously tender. Carrots are not Keto and I did not eat them. My children certainly enjoyed them. My husband pointed out to me that there are some things that we can enjoy within portions. So if I had a carrot or two it was not going to effect me.
Monday, September 2, 2019
Weighed 155.8 lbs | Waist Measured 35 inches
Egg Bacon Egg Stack
• 2 Slices of Bacon
• 3 Eggs
• Cheddar Cheese
• Sour Cream
• Half an Avocado
Shrimp and Broccoli
It’s been a labor day filled with cleaning, food fights and treating my upper thigh from being stung by an aggressive wasp that decided to make a nest in a bush near my front door.
Made lemonade which is ice cold water and lemon juice goes great with this dish.
• Salted boiled frozen shrimp for 3 to 4 minutes
• Rinse with Cold Water.
• Melt a half stick of butter and a half teaspoon of Garlic Powder
• Steam broccoli with soy sauce, butter and a touch of Sesame Oil
Mexican Meatloaf
• Meatloaf includes Bison Meat and Italian Sausage.
• Salsa
• Eggs
• Almond Flour
• Spices
Sides
• Steam broccoli with soy sauce, butter and a touch of Sesame Oil
• Spring Mix Salad
• Ranch Dressing
• Goat Cheese
• Kalamata Olives
• Cucumber
• 2 Strawberries
• 5 Blueberries
• 2 Tomatoes
• Mushrooms
• Half of Avocado
This dinner was straight up OLE!!!
Visit My Life Cookbook for the full recipe.
Here is another Meatloaf recipe from a friend Melanie Orchard, who is a Health Coach.
Orchard’s Mexican Style Meatloaf
Ingredients:
• 2 lbs 93% lean ground beef (4 1/3 Lean)
• 2 eggs, beaten (2/3 Lean)
• 1 tbsp taco seasoning (6 Condiments)
• 1/2 tsp salt (2 Condiments)
• 1/2 tsp black pepper (1 Condiment)
• 2 cans Rotel diced tomatoes and green chilies, well drained (5 Greens)
• 1/2 cup bell pepper ~ any color, chopped (1 Green)
• 1/2 cup 2% Mexican style cheese, shredded (1/2 lean)
Topping:
1/2 cup salsa (8 Condiments)
1/2 cup 2% Mexican style cheese, shredded (1/2 Lean)
Directions: Pre-heat oven to 375° F. In a large bowl, mix the ground beef, beaten eggs, taco seasoning, salt, pepper, drained Rotel tomatoes, bell peppers and 1/2 cup of cheese until combined. Shape into two loaves on a 9 x 13 inch baking dish. Bake for 50 minutes. Top each loaf with 1/4 cup salsa and 1/4 cup of cheese. Bake an additional 10 minutes or until cheese is melted and meatloaves are done (165 degrees F). Divide each loaf into 3 servings (total of 6 servings between both loaves).
6 Servings Per Serving: 1 Lean, 1 Green, and 3 Condiments (still need 2 Greens per serving such as 1 cup cauliflower rice)
Freeze the other loaf for later, but don’t add the topping of salsa and cheese. Let the loaf cool completely. Wrap well in foil and place in a sealed plastic freezer bag. Store up to 6 months. When ready to eat, thaw the night before in the fridge. Remove from wrappings and bake an additional 20 to 30 min than what the recipe states (110 to 120 min) until the loaf reaches 165 degrees F in the center. Top the loaf with 1/4 cup salsa and 1/4 cup cheese and bake an additional 10 min or until cheese has melted. Don’t forget to write the date and reheating directions on the package.
Tuesday, September 3, 2019
Weighed 157.8 lbs | Waist Measured 35 inches
Egg Omelet with Cucumber Slices
Our family is going through a lot of eggs. I love omelets especially when I have my favorite ingredients in it.
Drinking my limeade for refreshing boost for my day.
• Butter
• 3 Onion Rings
• 2 Mushrooms
• Sausage
• Spinach
• 1 Bacon Strip
• 3 Eggs
• 2 Grape Cherry Tomatoes
• Goat Cheese
• Half an avocado
• Valentina Sauce
Spring Mix Salad with Baked Chicken
Just refueling…energy levels still very good.
• Baked Chicken
• Spring Mix Salad
• Ranch Dressing
• Goat Cheese
• Kalamata Olives
• Cucumber
• 1 Strawberries
• 6 Blueberries
• Mushrooms
• 3 Grape Cherry Tomatoes
• Half an Avocado
Keto Pizza
My husband and I ate a half of a Keto Pizza.
Get the full recipe at dietdoctor.com/recipes/keto-pizza
The Crust is made with shredded CHEESE and EGGS that you bake in the oven for 15 minutes.
• Tomato Sauce
• Oregano
• More Cheese
• And our choice of toppings like GOAT CHEESE.
• Bacon
• Spinach
• Mushrooms
• Olives
• Onions
• Kalamata Olives
Put it in the oven for another 5 minutes or until golden brown and ENJOY!!! This was the easiest pizza making ever!!!
And the GOAT CHEESE!!! Makes it perfect.
Wednesday, September 4, 2019
Weighed 157.8 lbs | Waist Measured 35 inches
Spinach Egg Omelet
It’s a beautiful day in Texas!!! Hope everyone has got a great start to their morning!!!
• 3 Eggs
• Spinach
• Mushrooms
• Cheddar Cheese
• Half an avocado
• 2 Grape Cherry Tomatoes
• Sour Cream
• Valentina Hot Sauce
Spring Mix Salad with Tuna Fish
• Tuna Fish
• Spring Mix Salad
• Ranch Dressing
• Feta Cheese
• Kalamata Olives
• Half a Cucumber
• 3 Tomatoes
• Mushrooms
• Half of Avocado
Thursday, September 5, 2019
Weighed 156.4 lbs | Waist Measured 35 inches
Runny Omelet
This is my third avocado this morning. The first one had a deflated seed. What does that even mean? Anyone know??? The second one just looked bad. This one was just right.
Keep going! Keep reaching your goal!!!
• 3 Eggs
• Spinach
• Cheddar Cheese
• Half an avocado
• 2 Grape Cherry Tomatoes
• Sour Cream
Spring Mix Fajita Chicken Salad
I steamed some brussel sprouts and added it to the salad for some crunch.
• Spring Mix Salad
• Ranch Dressing
• Cheddar
• Kalamata Olives
• Half a Cucumber
• 5 Brussel Sprouts
• 3 Tomatoes
• Mushrooms
• Half of Avocado
Hot Wings with Ranch Dipping Sauce
When I was tearing into one of these hot wings some of the hot sauce shot into my eye. That burned!!! Chalupa Hot Wings
• Baked 6 Chicken Wings
• Made a Buffalo Wing sauce with butter and Chalula Hot Sauce
• Ranch dressing for dipping.
Friday, September 6, 2019
Weighed 156.4 lbs | Waist Measured 35 inches
Omelette with Bison Meat
Your efforts come from what you think about.
• 3 Eggs
• Bison Meat
• Spinach
• Cheddar Cheese
• Half an avocado
• 2 Grape Cherry Tomatoes
• Sour Cream
Hot Wings & Spring Mix Salad
• Baked 6 Chicken Wings
• Made a Buffalo Wing sauce with butter and Chalula Hot Sauce
• Ranch dressing for dipping
• Spring Mix Salad
• Ranch Dressing
• 2 Brussell Sprouts
• Kalamata Olives
• Cucumber
• 2 Tomatoes
• Mushrooms
Fresh Drinks with Fresh Lime or Lemon Juice
In my second week, I started pouring into a tall glass of water filled with ice. It was practically a lemonade or a limeade, but without the sugar. It TASTES REFRESHING. In fact, I noticed a bit of a boost in the mornings if I drank this first. You can study on the benefits of drinking lemon or lime juice. I don’t recommend brushing your teeth immediately after drinking this. There is no finite study about drinking it cold or warm. Drinking it cold gets me buzzed with an extra zing in my step.
Years ago, I purchased this juicer device at Crate & Barrel. Unlike most hand-juicers, this version uses the pressure of the lid to help twist and extract juice, keeping hands out of contact and squirts into the cup. Strainer traps pulp and seeds, and container with pouring spout holds a half a cup of juice.
Saturday, September 7, 2019
Weighed 154.4 lbs | Waist Measured 34 inches
Bacon Egg Wrap
• The Spinach Herb Tortilla Wrap
• 3 Eggs
• Bacon
• Chalula Hot Sauce
• Cheddar Cheese
• Half an avocado
• Sour Cream
With Coffee and heavy whipping cream. It was not my day to fold, but it tasted yummy!
Spring Mix Salad with Hot Wings
• 4 Chicken Wings
• Made a Buffalo Wing sauce with butter and Chalula Hot Sauce
• Ranch dressing for dipping
• Spring Mix Salad
• Cheddar Cheese
• Ranch Dressing
• 2 Brussell Sprouts
• Kalamata Olives
• Cucumber
• 3 Tomatoes
• Mushrooms
– HERE ARE WEEK 4 RESULTS –
Sunday, September 8, 2019
Weighed 153.8 lbs | Waist Measured 34 inches
Woohoo! I lost 11.2 lbs and I am measuring 5 inches less around my waist since I started. REMEMBER, it’s about the inches. The inches lost indicates fat is being used and passing through my body. Which is what I want.
In my first week I had a surprising event happen with being able to slip into my Express Jeans size 10. I haven’t worn these jeans in YEARS. I was able to button with ease.
In the second week, jogging tights are loose and some shirts that I would consider tight in the sleeves are now not so tight. It appears that parts of my body are being targeted faster than others. I was able to overcome some Keto Flu or Ketosis Flu by eating Kalamata Olives, drinking water, eating some meat and of course sleeping. For other insightful information visit Diet Doctor. Not all Keto Facebook Groups are really a Keto Support Community.
In the third week, I took my photo in a casual button shirt that I use to wear around the office. From personal observation I noticed that midsection pooch area is slimed down toward my bellybutton. My sleeves were not tight which means my arms are slimmer. The buttons did not give a peep show. Which tells me that I’m slimming down in my upper chest area. My energy level significantly was higher and I was buzzing about the house looking at things that I wanted to clean or improve. My bathroom visits changed.
My fourth and final week that I would share my daily plated foods on Instagram. My challenge has led me to a resolution that Keto is the best choice for me. From time to time I will share additional milestones.
No workouts, powders or pills were taken. This was all done by controlling what I ate and worked with the Keto boundaries. I didn’t have binge days either where I just ate processed foods or a cluster of sweet treats. This was all eating within the list. I did enjoy a margarita or wine with a meal.
“Believe you can and don’t give up.”
