Wisdom Tooth Gone But Still Causing Havoc!

Yes, I broke down. But I needed something soft and substantial to eat after that damn tooth extraction! Image courtesy of rakratchada torsap and freedigitalphotos.net.

Yes, I broke down. But I needed something soft and substantial to eat after that damn tooth extraction! Image courtesy of rakratchada torsap and freedigitalphotos.net.

My sleep pattern is completely messed up. It all started with the 8 hour power nap Thursday afternoon.  On Friday I ended up going to bed 5 hours ago.

Couple my poor sleep pattern with eating only soup for the last 48  hours and you end up doing something incredibly stupid – A 3:00 a.m. IHOP run

Did I track it?  Yes. Pancakes, 2/3 glass of OJ and 3 oz of syrup equals 32.5 points and 182g carbs.  Yikes!  Clearly over my 25g of carbs/day.  The plus side? I still had my 49 weekly allowance points, so I’m still within Weight Watchers good graces.

Why did I go? Thanks to the tooth extraction on Thursday, I’ve been on a liquid diet up until late Friday. I decided I needed something a little more substantial but soft. 

Pancakes fit the bill.

I didn’t completely fall off the wagon.  I’m still within my daily and weekly points on Weight Watchers. However, since I’m trying to go low carb, this was a complete screw up. But in reality, once that tooth came out, my 25g carb limit was shot until Sunday anyway.

So no beating myself up. I ate it, tracked it, and accepted it. Now it’s time to move on.

 


Keeping A Food Journal: 12-Week Challenge

Doubling down on food journaling! Today kicks off the start of my 12-Week Tracking Challenge.

Doubling down on food journaling! Today kicks off the start of my 12-Week Tracking Challenge.

Ok, I’ll admit it. I’m horrible at tracking my food. I don’t know why. I seem to go through cycles. Some weeks I am the most awesome tracker in the world. Others, I completely suck at it.

Guess what cycle I’m in now?

I know tracking works. When I track, the pounds fall off. It’s that simple.

Over the last 2 weeks, I went from tracking everything everyday to just a couple of meals a day to no tracking at all.

A part of me just thinks I don’t have to write it down. I can count my points and carbs in my head. Ha! I ended up snacking all last night and lost count sometime between dinner, the jello, the almonds, the wine, and the late night chicken wings.

Tracking Challenge
I decided to create a 12-Week Tracking Challenge using both paper and my iPhone. I want to reinforce a good habit…hence the 12-weeks. I’m tracking:

  • Food (PointsPlus and Net Carb)
  • Water
  • Exercise
  • Goals
  • Weekly Challenges

Paper Journal Vs. Apps
Conventional wisdom says apps make tracking “easier.” But I’m not so sure.

I find with paper, I’m actually thinking about what I’m doing. With the app, it’s more like I log it and think more about improving the app, not myself.

Since I’m tracking both PointsPlus and net carb values, I plan to use Weight Watchers, My Fitness Pal and Carb Master apps during the first phase of the challenge.

Truth is no one app does what I need it to do – calculate PointsPlus and net carbs, and track my activity. My Weight Watchers’ app is my workhorse for tracking, but it doesn’t count carbs (please WW gods add this feature!).  Friends recommended My Fitness Pal and Carb Masters. So I’ll also review the apps during this challenge.

Behold the Fitbook! My paper food journal for the next 12 weeks.

Behold! My paper food journal for the next 12 weeks.

I know paper isn’t a walk in the park either. I don’t know the PointsPlus value or net carb count of everything I eat. Paper is so DOS!

But again, if I write it, I tend to think about what I’m doing. Thinking is key to living healthy.

For the paper tracking, I settled on using Fitlosophy’s Fitbook. It’s a 12-week fitness and nutrition journal. It includes long- (3 months) and short-term (weekly) goals. It’s very clean and allows detailed info. It’s small enough to fit in my purse so I can take it with me.

The challenge starts today and ends December 18.


Shrimp, Avocado And Tomato Salad

A simple, easy, light salad for a sunny day.  Took less than 10 minutes to put together - and 9 were for defrosting shrimp!

A simple, easy, light salad for a sunny day. Took less than 10 minutes to put together – and 8-1/2 were for defrosting shrimp!

It’s another beautiful day. The outdoors are calling to me. Time for a little light lunch on the deck followed by some knitting as I sit in the sun.

So what’s on tap for today’s lunch?  Something light yet tasty. Perfect for a perfect day. I picked up some frozen shrimp at the grocery store. With my husband’s highly allergic love of all things shellfish, I never buy the stuff. Don’t want to tempt him or fate. But I am trying to eat more seafood. And I miss it. I figured frozen is the safest. Why? Well my husband is a lazy man by nature. If it’s not ready to eat, he won’t bother with it.

The recipe is fairly simple – just 4 ingredients and a bowl and 5g net carbs. I doubled the shrimp and avocado increasing the Weight Watcher’s PointsPlus value from 7 to 11. You can keep it at 7 points and just add lettuce.

Shrimp, Avocado & Tomato Salad
Carb Count: 5g
Points Plus: 11

Ingredients
6 oz shrimp, cooked and chopped
1/2 avocado, diced
1/2 tomato, diced
1 Tbsp low carb dressing (I’m using my Ranch dressing today)

Directions
Place the shrimp, avocado and tomatoes in a bowl. Add salad dressing and mix. Eat up!


Mixed Green, Avocado & Radish Sprout Salad

Beef patties with mixed greens, avocado and radish sprouts. Low carb and yummy to boot!

Beef patties with mixed greens, avocado and radish sprouts. Low carb and yummy to boot!

A simple lunch today. Just a yummy salad to go along with my cow. Yes, there are two ground beef patties in my photo, but their combined weight is under 5.5 ounces.

With salads, there is always the risk of boredom. It’s too easy to get into a rut of iceberg lettuce, tomato and cucumbers.  I suspect those three ingredients are the staples in most household salads. I say fight boring salads with a little creativity. My Grilled Chicken Salad is awesome (no doubt due to the bacon!) as is my Spinach and Strawberry salad (with bacon dressing…hey, I sense a theme here). Those recipes coming soon.

Today I’m using radish sprouts. I’ve used bean sprouts in stir-fry dishes and alfalfa sprouts on burgers. This is the first time I’m using radish sprouts. They taste like radishes. The sprouts and the mixed greens give the salad a nice kick both in taste and texture. Delish! I plan to rotate them into my staple of salad ingredients.

The meal is 5g of carbs and you feel satisfied after eating.

As far as Weight Watchers, this is a high point meal – 14 points.  Why so high? The ground beef patties. I use the 80-20 ground beef. Higher in fat, higher in points. However, I’m going low carb – no pasta, rice, potatoes, breads, grains, sugars, low-fat foods. So I actually increase the good fat content in my diet to keep me satiated.  If you are not low carb, you can simply substitute  3 oz of a lower-fat patty (yes only one) or a skinless chicken breast (also 3 oz) if you like.

As for dressing, I used 1 tbsp of my Olive Oil & Apple Vinegar dressing.

Mixed Green, Avocado, Radish Sprout Salad

Ingredients

Directions

Mix ingredients in a bowl. Add 1-2 tbsp of your favorite dressing and toss. Enjoy!


What I’m Eating To Lose Weight

Since I’ve hit another plateau in my ongoing weight loss saga, I decided to go back to basics and retool my weekly menu. Yes, that’s right, I plan out my household meals each week. If you are trying to lose weight and don’t have a weekly meal plan, then you are fighting an uphill battle.

When fighting the battle of the bulge, I have found the weekly menu key to my success. A menu takes the guess-work out of what you’re making for the week. It helps me remember to not skip any meals or snacks. I can balance my meals so that I’m getting the right amount of protein, carbs and fat.  Also it helps me plan my grocery shopping and can save dollars. It’s also not that time-consuming once you know what you are doing. At first it would take me about 30 minutes to plan for the week. Now it takes just minutes.

Simplicity is the key. My daily PointsPlus (PP) allowance is 36 – down from 45 when I first started menu planning! Also, the menu keeps me to 20-25g of carbs a day.

So what’s on tap for today?

Breakfast
2 Eggs, Scrambled
1/2 Raw Tomato
1/2 Avocado
PP = 8
Carbs = 5g

Morning Snack

1 Celery Stick
2 Tbsp Cream Cheese
PP = 2
Carbs = 2g

Lunch
 6 oz Chicken Breast, No Skin, No Bone
2 C Spinach
1 Small Tomato
1 Serving Oil & Vinegar
PP = 8
Carbs = 4g

Afternoon Snack
1/2 Zucchini cut into sticks
1 oz Monterey Jack Cheese
PP = 2
Carbs = 3g

Dinner

6 oz Ground Beef Pattie
1 1/2C Steamed Broccoli
3/4C Steamed Cauliflower
1/2 Serving Brown Butter Sauce
1 C Mixed Greens
1 Tbsp Oil & Vinegar
PP = 14
Carbs = 7g

That gives me 21g of carbs for the day and puts my PointsPlus count at 35, giving me some wiggle room. Nice.