weigh in

Keto Update

I think I’ve been back to keto for about two full weeks now? Maybe three. I weighed in last weekend and I was happy to see that I was exactly the same weight I was right before my surgery. So taking two weeks off and eating all the carbs didn’t do a ton of damage, thankfully! I weighed in this week and am down another pound, so moving in the right direction.

I’ve doing ok back on the keto diet. I’m still struggling to get to 20 net carbs a day. No matter what I do, I am still averaging around 25-30 net carbs each day. I looked at my diet and I guess I should probably drop my plain Greek yogurt. I mean, it’s not a ton of carbs because I eat a half a serving, but I add berries to it, and those are the carbs. I thought I was being smart by adding a spoonful of ground flaxseed (fiber) and chia seeds to it to try and offset it but I am still getting carbs with the berries. So I think next week I will try and go back to trying nuts, bone broth and maybe cheese sticks for snacks at work and see what happens.

I found a keto recipe website I like a lot. I’ve only tried a few of the recipe so far but so far I like it and the website/instagram is really visually pretty, so there’s that, too. 🙂

PERUVIAN CHICKEN WITH TANGY GREEN SAUCE

INGREDIENTS:

  • 3 garlic cloves, finely chopped
  • 1 tablespoon ground cumin
  • 2 tablespoon avocado oil
  • 1 tablespoon paprika
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 teaspoon dried oregano
  • 1 1/2 teaspoons kosher salt, divided
  • 1 lemon, zested and juiced
  • 4 lbs bone-in, skin-on chicken

Salsa Criolla (Lime Pickled Onions + Tomatoes)

  • 1 red onion, thinly sliced
  • 2 roma tomatoes, quartered
  • Juice of 2 limes
  • 1 teaspoon salt

Tangy Green Sauce:

  • 1 large bunch cilantro, stems and all
  • 10 large mint leaves
  • 1 jalapeño
  • 2 cloves garlic
  • 3 tablespoons mayonnaise
  • 2 tablespoons lime juice
  • 2 tablespoons avocado oil
  • Salt, to taste

INSTRUCTIONS

  1. Preheat oven to 400° F.
  2. Mix together the cumin, avocado oil, paprika, salt, pepper, oregano, and lemon zest in a small bowl. Brush the chicken with the lemon juice then rub with spice mixture. Place the chicken in a large cast iron skillet and transfer to the oven.
  3. Roast the chicken for about 60 minutes until the internal temperature reads 165° F.
  4. While the chicken is roasting make the salsa criolla by placing all of the ingredients into a jar and shaking well, refrigerate until ready to use. *They get better as they sit so feel free to make ahead
  5. To make the cilantro green sauce simply blend together all of the ingredients.
  6. Serve the chicken with the green sauce, salsa criolla, and additional lime if desired. 

Calories: 824 Net Carbs: 4.3 Protein: 58.2

I used chicken thighs instead of a whole chicken. So I think the calories are a little off for the recipe. Chicken thighs are generally around 250-300 calories each, depending on the size (we had small ones). The sauce was made with real mayo, so there was definitely calories there. But overall, I don’t think the dinner was 800 calories worth. I’d put it more around 500.

I cooked the chicken thighs for about 45 minutes in the oven.

The dinner was absolutely divine! One of my favorite new recipes I’ve tried! I loved the tangy sauce. I love the “salsa” with the chicken. All the flavors worked great together.

This would be a great recipe to make for a dinner party if you want to impress your friends!

Positive Thinking, Positive Change

I wanted to give an update about a post I wrote about medications and weight over the summer. Read that post for the background but the cliff notes version: I gained 10 pounds on a medication this summer.

I had a choice to make, try a different medication, or just keep going with prozac, which was working very well for my anxiety. I decided to give the buspar a chance per my doctor. I stopped the prozac and switched to the other one. Right off the bat, I was not a fan. It did absolutely nothing for my anxiety. I gave it over a month, waiting with white knuckles for it to finally kick in and start working…and nothing.

I was even having occasional panic attacks, which was not traditionally a component of my anxiety. So that was fun! I talked to my doctor and he increased the dosage. Within a few days of that, I started having really awful side effects. The biggest one was heart palpitations. Like constantly. It took me a few days to realize that the never ending heart palpitations might be because of the meds. I googled it and sure enough, “if you have this side effect, call your doctor immediately”. YAY! 🙁

So I stopped the buspar immediately and within a day or so the side effects were better and mostly gone. That’s the good news. The bad news? I was still in the same boat as I was before.

I went back on a low dose of the prozac and I am trying to manage my anxiety with mindfulness and a relaxation app I downloaded. The one I usually use is Breathe2RelaxI also use the Oak app. I like them and they work pretty well when I’m in the middle of an anxiety attack.

As for the weight I gained this summer…I am making good choices to lose it.

  1. No candy/dessert (which has been very hard with all the Halloween candy that’s EVERYWHERE!) but I am doing well with that so far.
  2. No alcohol Monday-Thursday and on Friday/Saturday nights I can have 1 drink (instead of my usual 2).
  3. Reminding myself it’s ok to be hungry sometimes.
  4. Taking the stairs at work. I go up and down between several floors multiple times a day and I’ve started using the stairs instead. It’s the little things that add up.
  5. I’m still working out my normal 5 days a week with 2 rest days.
  6. I’m counting my calories still but I am trying to actually create a deficit instead of eating back all of the calories in the gym.
  7. Weighing myself once a week. When I was in maintenance mode I was weighing once a month, or even less. If my clothes got tight, then I’d weigh myself, but I basically stuck at the same place.

The first week I lost almost 2 pounds. The second week I lost another pound. Over that weekend I wasn’t feeling 100% so I skipped drinking for the most part. I also didn’t have much of an appetite, so I think that helped jump start things.

As far as the mental aspect, I am doing well. My anxiety is “ok” and I’m feeling super focused on losing the weight. I am finding it easier to resist treats and things that are my downfall, so I think my mind is IN THE GAME on this.

Then Thanksgiving weekend hit–pie, wine, carbs…you know the drill. I didn’t weigh myself for 2 weeks and finally got back on the scale. This weekend I weighed myself after taking a few weeks off from the scale and was happy to see a few more pounds gone! I am now down a total of 7 pounds since October! WOOHOO!

I will keep you posted on my progress.