diet

Belated

We had a nice weekend! The sun was actually out, it was a little chilly but not raining so that was nice. On Saturday we went to OMSI to see the Pixar exhibit, which totally BLEW Logan’s mind. 😀 He was ecstatic to see all his favorites in real life! We met up with friends at OMSI, too, so that was cool. Their daughter is a bit older but it was fun for Logan to have a buddy. 😉

And then we all went out to dinner after that at Produce Row. Thankfully I was able to find something on the diet to order. A salad with steak, hard boiled eggs, cheese, bacon and blue cheese:

Then on Sunday friends came over for dinner for a very belated birthday dinner. We were supposed to celebrate our birthdays (they are a few weeks apart) back in late January but I got the flu and we had to reschedule.

Since I’m now doing the keto diet, I had to modify the menu I was going to make (which also meant I wasn’t making sourdough bread). Kind of a bummer on the bread, but I appreciated that my friends were understanding. 🙂 I’ll get back to making the bread soon!

This is the recipe I made for dinner:

Thai Yellow Curry Coconut Soup

Prep Time: 20 minutes

Cook Time: 30 minutes

Total Time: 50 minutes

Yield: 6

Calories per serving: 345

Fat per serving: 2g

Carbs per serving: 9g

Protein per serving: 14g

Fiber per serving: 2g

Ingredients

  • For the Main Soup Recipe
  • 4 chicken thighs skinless boneless
  • 14.5 oz unsweetened coconut milk full fat
  • 2 teaspoons Thai yellow curry paste (see note)
  • 2 teaspoons fish sauce
  • 3 teaspoons soy sauce
  • 1 teaspoon agave nectar or honey
  • 2 green onion chopped
  • 4 cloves garlic crushed
  • 2 inch minced ginger finely chopped
  • Veggies to add to cooked soup
  • 1 can straw mushrooms (optional)
  • 1/2 cup grape tomatoes sliced in half
  • 1/4 cup cilantro chopped
  • 3 green onions chopped
  • 1 lime juiced

Instructions

  1. For the Instant Pot
  2. Place main soup ingredients into an Instant Pot and seal.
  3. Using the SOUP button, cook under pressure for 12 minutes. The Soup button prevents the coconut milk from boiling and separating.
  4. Quick release the pressure and remove and shred chicken. Put back into the soup.
  5. Add the veggies to the hot broth. You want to give them a little scalding in the hot broth but not cook them to mush so you can still taste the freshness of the veggies and herbs.
  6. For the Slow Cooker
  7. Place main soup ingredients into a slow cooker and cook on low for 8 hours or high for 4 hours.
  8. Put in veggies and herbs for the last half hour. You want to give them a little scalding in the hot broth but not cook them to mush so you can still taste the freshness of the veggies and herbs.
  9. Remove and shred chicken. Put back into the soup.
  10. For the Stove Top
  11. Place main soup ingredients into a thick-bottomed pot and cook until the chicken is well cooked and the broth is flavorful.
  12. Remove and shred chicken. Put back into the soup.
  13. Add the veggies to the hot broth. You want to give them a little scalding in the hot broth but not cook them to mush so you can still taste the freshness of the veggies and herbs.

Notes

From: https://twosleevers.com/low-carb-thai-yellow-curry-soup/

http://www.110pounds.com/?p=56660

I did not add honey to the recipe, because that would not be keto. And honestly, it didn’t need it! Also, I used coconut aminos instead of soy sauce to make it keto. So the recipe was pretty simple. I did the stovetop instructions. I didn’t have yellow curry paste but I had green curry paste and actually preferred it. It was so tasty! Loved the green curry paste.

The one issue I had with the recipe was that it claimed to make 6 servings and there is no way the ingredients as it stands made 6 servings. After I shredded the chicken, I realized quickly that there was not enough fluid to make soup for 4 adults. I ended up adding about 1 cup of chicken broth to the pot and a mini can of coconut milk (and then added 1 more teaspoon of the curry paste). This was the perfect amount of fluid to make the soup.

But it only made 4 servings. So FYI.

But despite the misleading servings size, the soup was absolutely delicious. It was creamy and decadent and so flavorful. It was filling and really really good. I would definitely make this recipe again. It was super easy and pretty quick to make. We had a kale salad along with the curry soup.

My friend Star wanted to make dessert so she did this keto recipe:

Keto Cheesecake

Ingredients

Crust:

  • 6 ounces sliced almonds about 1 1/3 cup
  • 3 tablespoons low carb sweetener
  • 1/2 teaspoon ground cinnamon optional
  • 5 tablespoons salted butter melted

Filling:

  • 32 ounces cream cheese softened (4 blocks)
  • 3/4 cup low carb sweetener more or less to taste
  • 3 large eggs at room temperature
  • 2 teaspoons vanilla extract
  • 1 teaspoon lemon extract optional
  • 16 ounces sour cream at room temperature

Instructions

Crust:

  • Place sliced almonds in food processor and process with cutting blade until a finely ground.
  • Pulse in 6-9 stevia extract packets and cinnamon (if using).
  • Stir in melted butter.
  • Press into bottom of 9-inch springform pan. Set aside
  • Filling:
  • Beat cream cheese on low speed until light and fluffy.
  • Add 24-36 stevia extract packets to desired sweetness. Beat on low to mix in.
  • Add each egg, one at a time, beating on low after each addition.
  • Mix in extracts, then beat in sour cream on low speed until incorporated.
  • Spread cream cheese mixture over crust.

Cooking:

  • Bake at 300°F for an hour. If top has browned, turn oven off. If not yet browned, cook until browned then turn off oven.
  • Leave cheesecake in oven with door ajar for an hour. Then, remove from oven and cool completely on a wire rack.
  • Chill at least 24 hours before serving.

Notes

Sweetener amounts used are minimum. Those just getting started on keto may want to up the amount to the max noted.

A one-for-one sugar replacement granular low carb sweetener can be used in place of the packets. Here’s the conversions:

  • 6 packets is 1/4 cup sugar equivalent
  • 24 packets is 1 cup sugar equivalent

Tips to prevent the cheesecake from cracking from comments:

  • Make sure all the ingredients are room temperature.
  • Don’t over mix! Over-mixing will cause the top to crack.
  • Bake for an hour. Then turn oven off and let it cool in the oven for 4-5 hours then remove and allow to finish cooling at room temperature.
  • Use a pan of water in the oven to make it steamy while preheating and keep it in the oven during baking.
Nutrition Facts:
Amount Per Serving (1 slice)
Calories 356
Total Fat 34g
Total Carbohydrates 5g 
Dietary Fiber 1g
Sugars 3g
Protein 7g

I really appreciated that Star offered to make dessert and made a keto cheesecake from scratch! The crust was really good! It was made out of almonds. It was a unique way to make a keto-friendly crust. It was a nice treat being able to have cheesecake on the diet.

So there ya have it, two good keto recipes!

Keto & Mindful Eating

Quick Progress Update

The diet is going well so far. I am losing weight, slow and steady. I am averaging a loss of about .8-1.2 pounds a week and while it’s not a huge loss each week like a lot of the keto websites and bloggers promise (I feel like they promise big losses to sell their meal plans maybe?) I am still losing and I am happy with that. I knew going in that it would probably be a slow process. When I lost weight the first time, it was a pretty slow process.

Thoughts on Weight Loss

Before I started Keto, I was struggling. After having Logan my body was out of whack. Pregnancy, breastfeeding, age, metabolism, lack of sleep, all of it…it all contributed to no weight loss. Add in medications that caused some weight gain and I was right back to where I started when I had Logan. I was feeling very disappointed and depressed. I was stressed out and frustrated that NOTHING worked. No matter what I did I didn’t see much of a change on the scale. I kept gaining and losing the same 3 or so pounds.

I was definitely getting into some unhealthy behaviors and unhealthy mental loops. I was getting VERY restrictive with my calories. I was already pretty low–1400 calories a day–and that was with working out. I was seeing food as the enemy. I was looking at meals as a negative equation: How could I cut more calories? Why wasn’t I losing any weight as I cut more and more?

It wasn’t a healthy place to be. And it sucked because back in the day when I was trying to lose over 100 pounds, I was never in that obsessive, negative, eating-disorder mindset.

If nothing else, doing the keto diet has shifted my mindset into a different realm. I’m no longer focusing on calories–which is a HUGE shift for me considering calories were what I focused on for the last 15 years.

Instead, I am focusing on macros and net carbs/fat. The calories are at the bottom of my priority list. I am still trying to stay within a range but I no longer feel anxiety if I am seeing in the MyFitnessPal app that I am over my calories for the day. It is no longer the focus.

I feel less stress and anxiety about all of that, so that’s a relief. Sometimes if I go over the net carbs for the day I do feel disappointed in myself but I try not beat myself up about it. It’s just one day and I usually don’t go that far over my goal.

When I am planning my meals and food for the day I focus on the macros and when I look at nutrients on food labels, I look at carb count first, and sometimes I don’t even look at the calorie count! SO weird! Especially for me!

I will be doing another weigh-in post and update in about two weeks.