Week 6 Weigh-In

Week 6 is over and I am down 1.7lbs, for a total of 6lbs.  After 2 1/2 weeks of being sick I am finally feeling well again…well, except for this lingering cough.

This week I am going to focus on exercising since I have pretty much lived on the couch the last couple weeks.  I am going to try to do 1 hour of cardio on 4 or 5 days and the other 2 or 3 days I will do a half hour of yoga or pilates.  I know that a lot of people give themselves a day or two of rest during the week, but I don’t do well with days off so that is why I am doing two or three days of a shorter, less intense workout.  When I take days off, I find it really hard to get back into the groove of things and since I know this I am just trying to avoid that problem.  I don’t know if this plan will work, but I guess I will find out.

In regards to my diet, I have now gone a few days without any diet soda and have not suffered any withdraw or cravings for it.  I don’t really crave breads, pastas, or potatoes anymore, but I am still craving sugar, which kind of sucks.  I have tried to make a couple treats with Splenda and liquid Stevia, but it doesn’t really fix the sugar cravings so I think I will just have to wait it out and hope the cravings go away eventually.

Sunday I am going to a Super Bowl party, but I am pretty confident that it won’t be a problem.  My mother-in-law is making a taco bar, so I plan on making cheese chips and having nachos instead.  We are also having plenty of low-carb snacks too, such as buffalo chicken meatballs, Italian meatballs, a summer sausage and cheese tray, and a veggie tray.  I think it will be easy to stay on plan with all the yummy low-carb food that will be available.

So, all in all this week went well and I am going into week 7 feeling better than I have in a couple weeks; hopefully it will go well too.

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Low-Carb Snack Ideas

When you are on a low-carb diet it can be hard to think of snack ideas that meet the low-carb criteria.  Whether you want a sweet snack or a savory one, there are many snack options available for the low-carb dieter.  Here is a list of 10 sweet and 10 savory low-carb snacks that all come in under 10 g. net carbs per serving:

 

Sweet:

  • 1/2 cup cottage cheese topped with 1/4 cup raspberries (8.7 g. net carbs)
  • 1/2 cup plain whole milk Greek yogurt flavored with 1 Tbsp. sugar free DaVinci syrup and  topped with 1/4 sliced strawberries (2.35 g. net carbs)
  • 1 Sugar free Fudgsicle (4 g. net carbs)
  • 1/4 cup dried unsweetened cranberries and 1 oz. pistachios (7 g. net carbs)
  • 2 squares 75% cacao dark chocolate and 1/2 cup strawberries, halved (8.35 g. net carbs)
  • No-Carb Meringue cookies (0 g. net carbs)
  • 1 Flourless brownie (2 g. net carbs)
  • Sugar free jello (0 g. net carbs)
  • 1/2 frozen mixed berries topped with 2 Tbsp. heavy cream, whipped (8.13)
  • 1 Edy’s Outshine no sugar added Fruit Ice Bars (6 g. net carbs)

 

Savory:

  • 1/4 cup raw almonds (1 g. net carb)
  • 1 oz. Trader Joe’s Zesty Nacho Kale chips (8 g. net carbs)
  • 15 Pepperoni chips (bake pepperoni until crispy) and 1 mozzarella cheese stick (1 g. net carbs)
  • 3 small celery stalks and 2 Tbsp. natural peanut butter (5 g. net carbs)
  • 2 hard boiled eggs (0 g. net carbs)
  • 10 baby carrots with 1 oz. plain whole milk Greek yogurt mixed with 1/2 tsp. ranch seasoning (7.85 g. net carbs)
  • 1 tomato, cut into wedges, and 3 oz. canned tuna, drained and mixed with 1 Tbsp. mayonnaise and 1 tsp. Dijon-style mustard (2.5 g. net carbs)
  • 1/2 avocado topped with 1 oz. sunflower seed kernels (5.25 g. net carbs) 
  • 2 Tbsp. Wholly Guacamole and 1/2 red bell pepper cut into strips (3 g. net carbs)
  • Cheese chips (1 cup shredded cheese microwaved on a plate until crispy, then broken into chips) and 4 Tbsp. salsa (5.61 g. net carbs)

 

If you have a favorite low carb snack be sure to tell me about it in the comments.

Week 6 Menu Plan

I cannot believe another week has passed, but it has so here is my menu plan for this week.  Some of the meals were taken off last week’s menu because I was too sick to make them last week, except the cinnamon crunch cereal which is on here again because it is amazing.  Also, I kept lunches pretty simple because I am not really a lunch person.  I don’t get that hungry around mid-day and since I am fixing the kids lunch and then putting the baby to sleep, I like to keep it simple at lunch time.  

Friday:

                Breakfast- Sausage and eggs

                Lunch- Chicken salad, tomato wedges, and cucumber slices

                Dinner- Tacos using cheese taco shells

Saturday:

                Breakfast- Low-carb cinnamon crunch cereal with almond milk and berries

                Lunch- Salad topped with LO taco fixings

                Dinner- Spaghetti squash topped with pasta sauce & low-carb garlic bread

Sunday:

                Breakfast- Cream cheese pancakes with sugar-free syrup

                Lunch- Cucumber and tomato salad with turkey and cheese roll-ups

                Dinner- Sirloin steak, baked sweet potato, green beans, & broccoli with cheese

Monday:

                Breakfast- Greek yogurt flavored with sugar-free chocolate syrup and topped with almonds

                Lunch- Tuna salad with tomato wedges and cucumber slices

                Dinner- Cauliflower crust margarita pizza & salad

Tuesday:

                Breakfast- Spinach and ham quiche 

                Lunch- Veggies with ranch Greek yogurt dip, boiled eggs, & nuts

                Dinner- Broccoli and cheese stuffed chicken breasts with sauteed zucchini and squash

Wednesday:

                Breakfast- Low-carb ham, egg, and cheese “McGriddles”

                Lunch- Strawberry Spinach smoothie

                Dinner-  Beef pot roast, roasted cauliflower, & green beans

Thursday:

                Breakfast-  Pumpkin Cranberry Muffins with bacon

                Lunch- Veggie soup

                Dinner- Fried cabbage and smoked sausage

 

So, what do you all think, enough variety and nutrients?  Also, If anyone wants to share some side dish recipes I would be very thankful as I am running out of ideas.

Week 5 Weigh-In

     Today is weigh-in day and my weight has not moved since last week.  I am pretty sure that I know why though.  I have been sick for a week and a half now and have spent the majority of that time laying in bed or on the couch.  I have also been taking NyQuil and Day-quil, which I just found out is high in carbs.  The four doses I have been taking per day leaves me with a carb intake of 76 grams of carbs just from the medicine.  That is crazy!  I had no idea that medicine contained carbs until today when I looked into it because of the lack of weight loss.  I did find a replacement for the NyQuil though, as Contac Severe Cold & Flu contains zero carbs, so I think I will look into getting some.  

     With cold and flu season upon us, it is important to know what is in your medicines so you do not undo your progress.  Don’t fall into the trap that I did thinking medicine doesn’t contain carbs, because a lot of OTC medicines are high in carbs.  Look into your preferred medicine before you become sick so you can plan if you want to take it if you do become sick.  

Skillet Bierocks Recipe

     If you have never had bierocks, you are missing out.  They are little pockets of flaky, biscuit-like dough filled with a tasty mixture of cabbage and ground sausage and baked until golden brown.  My father-in-law makes bierocks for family gatherings and I love them, but being on a low carb diet means they are not something I can eat because of all the bread.  Last week, I decided to make a sort of “deconstructed” bierocks so that I could get the flavor of this dish without all the carbs.  I ended up making the filling of the bierocks in a skillet and serving biscuits on the side for my husband and children since they aren’t worried about carbs.  We really liked this dish so I thought I would share the recipe.  

 

Skillet Bierocks

Ingredients:

1 lb. ground pork sausage

4 cups green cabbage, chopped 

3 Tbsp. butter

2 tsp. onion powder

1 Tbsp. garlic, minced

1 Tbsp. onion, minced

 

Preparation:

  1. In a large skillet over medium heat, brown pork sausage until fully cooked.  Drian and transfer sausage to a separate bowl and set to the side.
  2. Melt the butter in the same skillet.  Once butter is melted, add onion and garlic to the skillet and cook until just translucent.
  3. Add the cabbage to the skillet, sprinkle with the onion powder, and stir until everything is mixed and coated in melted butter.
  4. Cook the cabbage until it is tender and golden brown, stirring rarely to promote browning. 
  5. When the cabbage is golden brown, add the sausage back into the skillet and stir everything together.
  6. Let everything cook together for a few minutes, stirring often.
  7. Serve alone or with a side of biscuits.

 

    This recipe is pretty adaptable to individual tastes, spicy or mild sausage can be used, beef could be substituted for pork, more veggies can be added, or it can be topped with cheese.  

 

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Week 5 Meal Plan

Here is what my plan for week 5:

Friday:

                Breakfast- Eggs and sausage

                Lunch- Hard-boiled eggs, cherry tomatoes, & shredded turkey

                Dinner- Skillet bierocks

Saturday:

                Breakfast- Fruit, nut, and yogurt parfait

                Lunch- LO skillet bierocks

                Dinner- Coconut chicken, mashed cauliflower, green beans with almonds

Sunday:

                Breakfast- Cinnamon crunch low-carb cereal with almond milk

                Lunch- Family gathering- Low-carb snacks

                Dinner- Beef and veggie soup with one minute low-carb bread

Monday:

                Breakfast- Tomato wedges, hard-boiled eggs, cheese cubes, & black berries

                Lunch- turkey salad wrap on low-carb tortilla

                Dinner- Cauliflower crust margarita pizza & salad

Tuesday:

                Breakfast- Carolina’s egg muffins & sausage, egg, and cheese muffins

                Lunch- Strawberry, spinach, & pecan salad

                Dinner- Pork carnitas on low-carb tortilla with cauliflower “rice” & black beans

Wednesday:

                Breakfast- Low-carb ham, egg, and cheese “McGriddles”

                Lunch- LO soup

                Dinner- Steak & roasted cauliflower and Brussels sprouts with garlic aioli

Thursday:

                Breakfast- Spinach & cheese omelet

                Lunch- Salad topped with LO steak

                Dinner- Spaghetti squash and meat sauce with low-carb garlic-cheese bread

 

Last week when I made broccoli cheddar soup, I fixed myself a bowl and realized that I was sadly missing out on the crusty bread my family was eating with their soup.  I needed a bread substitute and I needed one fast… like before my soup got cold, so I decided to try Low Carb Layla’s One Minute Bread (link above).  I made the bread exactly as she directed, but once it was finished I split it in half, buttered both sides of each half, and toasted it in a skillet.  The entire process took me maybe 5 minutes and it turned out wonderful!  Toasting the bread gave it the crustiness that I wanted and made it perfect for dipping in soup.  My husband, who is not eating low-carb, even liked it and compared its taste to that of a Triscuit cracker.  So for any of you eating low-carb and craving bread, you should definitely try out Layla’s recipe.  

Week 4 Weigh-In

     This week was a pretty easy week, I made an meal plan and stuck to it, which helped keep me on track because I didn’t have to figure out at the last minute what to eat.  I did not manage to exercise beyond the first few days of the week because I have been sick since with a really bad cold.  As soon as I feel well again I will be putting a bigger emphasis on exercising.  

     Anyways, I did my weigh-in this morning and have lost 3.3 lbs. this week.  This puts me at a total loss of 4.3 lbs. in four weeks.  I think that meal planning helped out a lot this week, so tomorrow I will post my week 5 meal plan.  

     Well, it is back to the couch for me so I can rest up and get well.  I hope everyone has a great day!