weight

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. ­čÖé

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 jalape├▒o
  • 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!

Mental and Physical Break Part 2

You can read Part 1 Here.

DAY THREE

How I Did: I was starting to get the itch. I was almost mentally and physically ready to go back to the gym and my routine. I weighed in for the first time since my Texas Vacation. I’ll be honest, I was a tad nervous. I waited a few weeks to “correct the damage” I’d done in Texas before getting on the scale. It was a good number. It was my pre-Texas number (144).

How I Felt Physically: I felt much better on Day 3 than I did the first two days. It was like my body was finally over the aches and pains. I didn’t walk around feeling like my body was falling apart like I did earlier in the week. The upper back soreness was gone. The pains in my shins and knee were gone. So that was a good sign!

How I Felt Mentally: ┬áMentally I felt okay. I was feeling a bit overwhelmed and stressed with some things on Day Three. Normally I would have an outlet (the gym) to work out some of that anxious energy but I didn’t have that. Mentally I was looking forward to the gym.

What I Did: Wednesday after work Michael and I made the trek to his mom’s house for dinner. Nothing better than comfort food from Mom! She read my mind too, I’d been craving comfort food all week. She made spaghetti, Caesar salad and had fresh bread. Perfect.

A glass of wine or two to relax…it was a nice night.

Candy Detox:┬áOn the Candy front I didn’t do too well. Day One I avoided the Candy Room at work and successfully did not eat any. Day Two I caved. I was disappointed but it wasn’t the end of the world.

 

DAY FOUR

Back to the gym! I most definitely needed that work out. The week I’d had I needed it. The plan was to hit the Spin Class but I got stuck in traffic and got to the gym too late to join the class. Which is one of the main reasons I hate taking classes. The pressure, the stress to get there, the classes never working with my schedule, etc. But all was not a wash. I got to the gym and changed and hit the treadmill. After not running for over 2 weeks I ran almost 4 miles on the treadmill. It was an okay run, nothing fast, nothing special, but better than my runs were before I took a few weeks off from it.

I finished up with some weight lifting and then went home. I didn’t feel inspired by the workout but I was glad I went and got in something. Next week I’m going to try hard to get in a Spin Class.

THE VERDICT

I am 100% glad I did this. I wasn’t entirely sure I’d make it all three days. I wasn’t entirely sure I needed┬áthis until I did it. My body told me that I most DEFINITELY needed this break. I was surprised by how much my body hurt during the break. I was also surprised at how hungry I was those three days. Shouldn’t it be the opposite–extra hungry on exercise days?

I am also 100% glad to be back┬áat the gym. I didn’t want to take too long of a break for two reasons: 1) I didn’t want to fall off the “wagon” of exercising. It’s so much harder to start up again after that and 2) I didn’t want to lose all of my fitness I’d built up. I think I avoided those two pitfalls AND got the much needed break. Success!

Will I do it again? Probably. If taking a break like this a few times a year means I am refreshed and I can avoid getting run down and sick, it’s a good thing.

QUESTION: How long of a break have you taken and then gotten “back on the wagon” right away? Was it a struggle?