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Day In The Life – Food Diary

I get asked quite frequently to share my food logs. Since I finally remembered to take photos of all of my food, I decided why the hell not do it today?

FYI – I don’t claim to be a food photographer and I definitely don’t create “masterpieces” in the kitchen. My food is real, homemade and simple!

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I start every morning (around 5:30am) with coffee and MCT Oil. Usually, I just add a tablespoon of MCT (moderate chain triglycerides) to my coffee and drink it, but lately I’ve been diggin a little extra somethin somethin.

Behold: the hot chocolate coffee…. 1 tablespoon heavy whipping cream + 1 tablespoon MCT oil + 1/2 teaspoon each of chocolate and vanilla sugar free syrups all blended together into a beautiful “have a great day” kind of drink.

Nutrition: 176 calories | 1.2g Carbs | 19g Fat | 0g Protein

Coffee

Between 11-12pm, I have my first meal. It usually looks like breakfast but sometimes I go for lunch items like tuna or egg salad.

Today I decided to enjoy a little breakfast medley of salami, havarti cheese, kale sautéed in bacon fat, bacon, & eggs.

Nutrition: 628 calories | 4.5g Carbs | 52.2g Fat | 34.5g Protein

meal1

Around 3pm, I typically have some sort of tea. Harney & Sons has been my go-to this winter. It’s warm and delicious and tastes great with 1 tablespoon of heavy whipping cream! (not pictured)

Meal two is always dinner. Tonight I made a rendition of this Jalapeno Popper Soup from I Breathe, I’m Hungry. I added some chicken and bulked it up slightly, but the idea is the same! I also added some Cello Whisps on the side because…. why not?

Nutrition: 638 calories | 10g Carbs | 46.5g Fat | 46.3g Protein

meal2

Last but not least…. DESSERT! I love eating dessert.

Who says you can’t have “carby” things while staying low carb high fat?? I eat Flapjacked Mighty Muffins pretty regularly. I use to start each day with one, but since going LCHF, I have switched them to the end of my day.

On the docket for tonights dessert? Half a Mighty Muffin cooked with half a scoop of Gardenia Chocolate protein powder by Body Nutrition (the best vegan protein powder I have found!) and then topped with 1 tablespoon of natural chunky peanut butter and pecans. NOM.

Nutrition: 399 calories | 19.5g Carbs | 27g Fat | 25.2g Protein

dessert

I love eating…. HFLC rocks my socks.

Daily totals: 1,932 calories | 36g Carbs | 153g Fat | 106g Protein

**Side Note: I am currently working on increasing my calories slowly but surely each week. More on that in another post….. 🙂

 

 

 

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Intermittent Fasting – 24 Hour Fast

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Have you hear about IF (intermittent fasting) before? I’m sure you have! It is huge right now in the fitness industry.

Super models have been practicing this for years before shoots and shows to look their leanest and it’s also been a part of many religions from way back when.

What is intermittent fasting? It’s simple – going without food for a number of hours.

There are quite a few ways to fast. You could do a 14 or 16 hour fast (normally done when sleeping at night), 20-24 hour fast or longer.

What are the benefits to fasting? 

During a fast, our bodies are not receiving food from outside sources – ie. I refrain from stuffing my face with fat for a few hours. Instead, our bodies begin using our stored food or body fat. Yep, you read that right, our bodies use our BODY FAT to feed and provide energy to use throughout the day.

Eating up our own body fat is just one of the great benefits to IF. What else is there you ask? Up-regulating your digestive system and metabolic rate.  Letting your digestive system relax for around 24 hours can increase your metabolic rate (or how many calories you burn during the day performing basic functions like breathing and digesting food) by 12%. That’s pretty awesome right? You can also increase brain function, reduce stress and inflammation in the body, reduce insulin resistance and even lose weight. (Here is a quick breakdown article on the benfits of fasting. Here is an awesome article by Dr. Jason Fung on the difference between fasting and calorie restriction.)

I usually fast for about 14-16 hours daily (from the hours of 7pm to 11am). I stop eating after dinner and have a black coffee with MCT Oil in the morning before consuming my first meal around 10:30-11am. This works for me. I eat when I am hungry. I use to think I needed breakfast like another hole in my head…. I would sucker punch anyone who got in the way of me and my mighty muffin! But now, I feel like I have freedom from food because I feed my body well and just don’t need to eat all the time.

It was a natural progression into a 24 hour fast. I was a little apprehensive at first, going back to my weight loss mindset of being restricted and not being allowed to eat. I had to remind myself a few times that I was choosing to do this fast for my own benefit. This helped A LOT. I took the power back from my negative/restrictive mindset and allowed myself to really enjoy the fast. I chose to fast from 5pm – 6pm in order to sleep ome of it away 😀

Here is what my 24 hour fast schedule looked like:

Day of Fast:

6am – MCT Oil & black coffee
9:30am – 3 hard boiled eggs and 1.5oz of cheese
1pm – salmon, sauerkraut, broccoli, cauliflower and garlic sauté with two slices of bacon (all cooked in bacon fat)
3pm – tea with 2 tablespoon of heavy cream
5pm – 4 eggs cooked in beef tallow with cheese and 3 slices of bacon + a pumpkin pie fat bomb.

START FAST

5am – wake up
5:30am – 20oz of water
6am – black coffee (missing my MCT oil!)
10:30am – 40oz of water (feeling mentally hungry because this is when I usually start prepping for meal one)
12pm – 40oz of water

***At this point, I went to Costco to pick up a few things. Bad idea…. the smell of food made me SO HUNGRY. I even started to experience slight brain fog. Insane what the sense of smell can do!

2:30pm – green tea (hunger gone! feeling great! tea was a great idea)
6:30pm – dinner!! I made beef stew and ate it with keto muffins and kerrygold butter. NOM.
7:45pm – another muffin with some peanut butter on it and 20oz of water

I made it 25 hours fasted and it was relatively easy. I probably could have gone longer if I wanted to. Aside from my Costco almost-suicide…. the day went by quickly. I was able to experience real hunger and feel a sense of peace in my body. It is definitely a weird (but really good) feeling.

I plan on fasting once per week or every other week. I really feel like my body was able to reset itself in a way. As I write this, the morning after my fast, I am not hungry at all. I woke up at 4:30am and it is now 6:45am. Soon, I will grab my MCT Oil coffee and probably won’t eat again until 12 or 1pm.

IF has led me to be more in control of my time and not constantly obsess over food.

If you decide to try a fast, comment below how you felt and what you experienced! I find connecting with others to be an amazing experience and something that I love doing 🙂

 

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Upper/Lower Body Weight Workout

Here is one of my workouts from the other day! Helllllooooooo….. SORE.

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Warm Up: run 1 mile

Circuit: Perform 3 rounds (video example below)
10 Squat Rounds
10 Behind the Neck Military Presses
10 Bent Over Rows (with a 5 second negative)

Explosive Dead Lifts – 5 second negative – 15 Reps X 3 Sets (video example below)

Hanging Leg Raises – 10 Reps X 3 Sets (video example below)

Lat Pull Down – (go slightly lighter in your weight to really focus on utilizing the correct muscle group)
3 second count each way – 10 Reps X 3 Sets

Run 5 minutes

BOOM 🙂

 

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Running Tips – For Beginners

I have a (relatively) new love of running! I have never, EVER been a runner by any means, but some things have helped me to increase my speed, endurance and even just start out in general.

To summarize the 13 minutes of FABULOUS information in the video above:

  1. Get on a program.
  2. GET FIT FOR SHOES!!!!!! (and run in decent gear)
  3. Watch your speed – Talk Test
  4. Pump your arms
  5. Run intervals
  6. Fuel up properly

What are some of your running tips? Comment below 🙂

 

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Shoulder Blaster Workout

We all love a good boulder shoulder, right?! Here’s a quick little circuit to add to your routine.

This one will BURN. Make sure to choose weights that you are able to complete the entire circuit with and in good form.

 


Shoulder Blaster Circuit:

8 Dumbbell (or KB) swings
8 Wall Sit Front Raises (I use an EZ bar, but you can also use a barbell or dumbbells)
8 Medial Delt Raises

 

 

 

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