If you’re participating in the Summer Low Carb Challenge it’s time to weigh-in. The challenge is FREE. Join us if you haven’t already! New people join in every day.
You’ll find the Week 3 Weigh-In thread in our private Facebook group, or leave a comment here on this post with your weight loss lost since June 25th.
It’s been a week now since my big crazy hike and I’m happy to report: that really helped! Not only did it stimulate my appetite, but I’ve been back to my home workouts – so it inspired me to KEEP moving.
I’ve been doing simple exercises at home like tricep dips, and what I’ll call “hip lifts” and “butt kicks” because I don’t know the right name for those floor exercises…
But I’m doing them!
I’ve also been eating more. You’ll recall in my last post I was really struggling to eat enough, and wasn’t feeling well. I definitely have more of an appetite, and have my calories back up to my normal range – and I’m feeling better than I was.
Although today I’m tired, so I’m going to keep this short.
This morning I had a great chat with Mitch of Keto Mojo about their blood ketone & glucose testing meter, and about “Bio-Individuality” which is something I’d really like to explore & research more.
I just received their testing kit today actually, so I’ll be using that in a new series of clean keto testing. I look forward to sharing what I discover with you!
I scored us a 15% discount on their testing kits, which is coded into this link for you, or you can click on the image below to learn more and watch some of the videos on their website.
In my next post I’ll share a week’s worth of low carb meals and MyFitnessPal logs with you so you can see what I’ve been eating, maybe get some new ideas to try, and see my MFP diaries. Plus I’ll have a weight loss update for you…
In the meantime, I’ll leave you with this GREAT discussion we’re having on Facebook – which is a bit controversial, and may raise some questions:
If that does raise any questions for you, feel free to leave a comment there or here. It kind of leaves things wide open for interpretation, or it seems so based on that same discussion on Instagram at least.
Monday’s are a long day for me so I have to get back to work…
I really just wanted to check in, make sure you got the weigh-in link for this week, and see how things are going on your end.
I’m taking my “exercise accountability” seriously. I need to start taking photos or vidoes of that (too), and get back to sharing my food & fitness diaries with you daily.
But for now: today I did 15 tricep dips and a lower body floor workout on the mat – 20 butt kicks and 10 hip lifts. I’ll find the right term for those so you know what I mean! (lol)
I have another trip coming up in just over 3 weeks and it’s one I really enjoyed last year, so I definitely want to FEEL good for that.
I’m also working on figuring out what’s going on with my body and this weight gain… so I can (hopefully) fit more comfortably in my clothes for that trip.
I’m not going to do anything crazy or extreme to drop the extra weight (like egg fasts or fasting, I mean). Right now I’m more focused on feeling better and on my overall health & happiness. And on work.
In my post on Sunday about my Commitment to Exercise I talked about how getting started is the hardest part. You really have to force it to get over that hump and make exercise part of your lifestyle. So that’s exactly what I did… the very next day!
I mentioned in that post I wasn’t feeling particularly motivated, and still struggling, but I know from experience the only way to change how I feel is to TAKE ACTION.
I put together this quick video to give you a visual overview of my hike on Monday, but I’ll share the photos and the story of the hike with you below too:
Cane Creek Falls CableTrail - YouTube
Let me start by saying I was NOT feeling well on Monday.
I mentioned in my last post that I’ve been sick lately, and really struggling with my appetite. I feel sick when I don’t eat, then when I do eat, and it had really taken a toll on me: lack of energy, gut aches, etc.
I also was not planning to do any major workout that day, much less go on an adventurous hike. My goal was to start small and work my way back up to that.
I was actually out running a few quick errands in town when I found myself turning the wheel and making the 50 minute drive toward Fall Creek Falls, thinking at the time: I’ll just go sit at the Overlook for a bit and take a break.
I planned to pick up some maps at the Nature Center as well, to map out some fun hikes for the rest of the year.
When I got there though, the Overlook and the Nature Center were both closed and under construction. Hmm… What now?!
That’s when I remembered reading about the Cable Trail, and decided to at least go check it out while I was up there.
The Cable Trail leads to the base of Cane Creek Falls, which is part of the Fall Creek Falls State Park.
On my way down the path through the woods, I ran into a family coming back that I had seen go in ahead of me.
I had a quick chat with them about what it was like, and they said they’d turned back because it was too dangerous for them – especially with the kids.
I decided to continue down the path and at least go check it out, figuring even a short walk through the woods would do me good.
This is what I came to at the end of the path:
I peaked over the edge at the 2″ cable that went straight down and disappeared in the darkness down below…
I was standing above the treetops, with NO idea just how far down you would have to climb to get to the base of Cane Creek Falls – or if I had it in me to make it all the way down. Much less back up again!
I was also standing there alone, considering the family that turned back and how quiet the area was, and whether I should turn back and at least “check in” somewhere before committing to this crazy hike.
The beginning of the descent looked easy enough, but I could tell it was going to turn more challenging. I decided to climb down just far enough to see how bad it would get – and then make an assessment from there.
Warning: this trail is not for short people.
There were a few places that were a bit of a stretch (literally, lol) for me at just under 5’5″ tall, and halfway down the cable was way above my head so I just had to climb the rocks with no guide.
I did make it down to the bottom, taking my time and watching my footing cautiously, and for the very first time in all my trips to Cane Creek Falls… I got to see it from the bottom.
I stood there catching my breath and admiring this new view of the waterfall, splashed some water on my face to cool off, then crossed the river to hike around the other side to the base of the waterfall.
This wasn’t a trail, but the water was down enough that you could make out a rocky path if you watched your footing (for both loose rocks AND snakes). There were a few larger rocks to climb over, but otherwise it was a fairly easy path.
Except one large tree I had to climb over and another I had to climb under.
By the time I made it around to the base of the waterfall I was drenched in sweat, and sat behind it enjoy the cool mist – and the amazing view of the gorge.
At this point, several other people and even an entire family had hiked down too, so I felt a lot more comfortable knowing there were a good number of people around.
Plus the kids swimming and laughing and playing made me smile as I sat in the spray cooling off.
I’ve always loved the TOPS of waterfalls, even if I had to find a way to climb up to the top. I love to see where the water comes from, and I love that feeling of being on top of the world!
But on this hike, this day, I really enjoyed this spot at the bottom. I sat there for quite a while feeling the sun shine through the spray, and watching a butterfly dart in and out of the waterfall…
It was a gorgeous July day in Tennessee, and I had the perfect spot to enjoy it!
But the best part… as I was sitting there, I felt HUNGRY. My stomach actually growled even. The exercise and sunshine and fresh air were working their magic!
Of course, I had to get back to work. It was Monday after all! I was already wiped out from climbing down into the gorge, and knew I still had to climb back up and hike out – and drive almost an hour home.
This photo was taken about halfway up the climb back out of the gorge:
At this point I was already exhausted. I’ve had zero energy lately, with an ache in my gut, now matched by the grumble of hunger in my stomach.
I stopped a few times at the base of the climb to catch my breath, and also to let other hikers pass, and I finally decided:
MIND OVER MATTER
I was strong once, and I didn’t get there by playing within my limits. I got there by finding my limits – and surpassing them. There’s been more than one hike that I wondered if I would make it out of.
I had a bit of a smile then at the rule I came up with, but have never been good at following: Only hike half as far as you can go. Because you still have to hike back out!
It was at this point that I had to summon my inner strength, because my physical strength alone was not going to get me up this bluff – not the way I felt that day.
I reminded my body that it had done this before, that it KNEW how to carry me through. I kept my eye on the top, and imagined myself strong like I used to be, watched my footing carefully of course, and just willed myself to the top.
And then back up the trail and down the road to my car – too. One foot in front of the other. But in all honesty, if I didn’t have work on the schedule at 7pm that night – I could have just curled up on the trail and slept there for awhile.
The Cable Trail itself isn’t a very long hike, it’s just a challenging one – especially if you don’t like heights. The trail start to finish is only half mile, so 1 mile total – with the climb alone being a quarter mile long.
I didn’t get a ton of “steps” but it was a GREAT workout!
And of course the views made it totally worth it.
I’ll definitely be going back. It’s a great swimming hole, and I’d love to explore downriver from the falls – and see just how far I can follow it on foot…
I was EXHAUSTED by the time I got done working Monday night.
I wasn’t as sore as I expected to be on Tuesday though…
But by Wednesday, I could hardly move.
I gave myself a couple of days to recover, and had a busy workweek anyway, and then today I did 20 Tricep Dips right here in my office in between tasks.
I loved the Cable Trail SO much, and it was such a GREAT full-body workout, that I would love to find time to go at least once a week! My goal is to get back to two hikes a week, or at least two outdoor workouts every week – which might be as simple as swimming across the river and back when it’s too hot to hike.
It IS July in Tennessee after all, lol.
The best part about this little unplanned adventure is that it worked. I mentioned in my previous posts that I felt like exercise would make me FEEL better and help stimulate my appetite again. Mission accomplished!
In my next post I’ll share my meals for the week to give you some low carb food ideas, and also give you an update on my plans going forward – and how I intend to break out of this funk and drop the mystery pounds.
You’ll find the Week Two Weigh-In thread in our private Facebook group, or leave a comment here on this post with your weight loss lost since June 25th.
Join us today if you haven’t already! New people join in every single day. The challenge is FREE, just go to: 90DayLowCarbChallenge.com to get details & sign up.
My Weigh-In: 148 pounds
I started this Summer Challenge on June 25th at 148.2 pounds, but yesterday I weighed 149.4 pounds – so I’m going to take today’s drop as a WIN.
I mentioned in my last post that I gained 10 pounds over the last four months.
I don’t want that to concern you, so I want to talk openly about what’s going on with me.
Gaining 10 pounds in 4 months is a LOT when you’re eating keto, and especially when you’re hardly eating most of that time.
This is not a case of me failing the diet OR the diet failing me.
It’s something else altogether.
I can’t make any specific claims about what caused my recent weight gain, but I’ll share my “guesses” – and I’m seeing my doctor this month for a full workup to eliminate any health concerns (thyroid, etc). Because that’s the smart thing to do.
This is not the first time this has happened to me, by the way. It happens to most of us actually, at one point or another. See:
That food diary and the one below are both good examples of how I’ve been eating most days for awhile now…
My Low Carb Meals Yesterday
For breakfast I made 4 eggs scrambled in real butter with colby jack cheese. I couldn’t eat it all in one sitting, but I did finish it finally – by around 4pm maybe.
I’ve really been struggling with my appetite lately (or rather: a total lack of appetite) so for dinner I went out for this meal since that seemed to work well last time.
It’s the Delmonico Ribeye with roasted broccoli & cauliflower at the Gondola Pizza & Steak House – a Greek/Italian place:
I hardly touched my vegetables, but I did eat about half the steak.
I also ordered a side salad and ate a few bites of the lettuce. As finger food. What I like to call the keto version of chips & dip.
I packed up most of the salad, all of the vegetables, and the other half of the steak and took them to go – which is what I had for dinner tonight.
Here’s how my macros worked out yesterday…
Sunday’s MyFitnessPal Food Diary
7 Net Carbs
Protein: 82 grams
66% Fat, 31% Protein
Water: 24 ounces
That’s not enough food, and I am not recommending you eat so low carb or so low calorie. You should always eat enough to be satisfied, stop eating when you are, and definitely eat when you’re hungry. The goal is 20 net carbs max and 70% fat minimum. I’m just in a “food funk” lately so I wanted to clarify that.
I’ve been as low as 134 pounds, which felt too thin. 138-139 feels really good.
In this post about that trip, I said “I like the way I look now, and I like the way I feel.” And you can tell it in the photos.
So what happened?!
It was a few weeks later that my weight started climbing. Actually it was fluctuating up and then back down again through late March and all of April. Then in May it just started climbing consistently.
I was just about to tell you that things were going good in my life during those months, until I looked back at this hike in mid-April where I said:
“What I’m realizing is that I seem to have lost my drive, ambition, enthusiasm. I lost sight of my goals, and can’t seem to get motivated again.”
And then something happened (or rather DIDN’T happen) in May that I kept trying to sweep under the rug and ignore, until I finally had a total meltdown on June 7th.
It’s finally time for me to face the obvious fact that I’m dealing with a pretty severe case of depression. That became glaringly obvious over the last four weeks, and I’ve been going downhill ever since – hardly eating, either sleeping too much or having trouble sleeping at all, lethargic and just generally disinterested – in anything.
I know that this all started with me “being sad for a legitimate reason” but I worry that it’s turned into more than that. I do NOT want to try another antidepressant, as the side effects last time were horrible – fast weight gain, loss of my vision, etc.
My vision was permanently ruined from taking Lexapro, which I discovered in hindsight (ha!) is a common side effect. I finally (yes, more than a year later) got glasses – which are REALLY hard to get used to because they have bifocals built in.
This is a picture of me at dinner last night:
What Am I Going To Do About It?
Stress, depression, sleep quality, and yes – even NOT eating, can all cause weight gain. I’m going to see my doctor like I said just to rule out any obvious health issues, have my thyroid tested, etc. But since I’m being totally honest with you, I think just getting HAPPY (or less UNhappy) is what it’s really going to take.
My biggest concern right now is not my weight, it’s my health. The lack of appetite and not eating enough is really concerning me. That’s why I felt exercise would be a good solution – to help stimulate my appetite. And also because exercise is a natural “mood enhancer” that releases feel-good chemicals in your body.
Truth: being SAD is concerning me as much or more as my lack of interest in eating.
I’ve gone round and round about what’s bothering me and what to do about it, and WHY it’s bothering me so deeply and yada yada yada. To the point of exhaustion actually.
Interestingly something happened last night that broke me out of my funk and pissed me off. Can “getting mad” cause you to release 1.4 pounds overnight? I dunno. Getting sad can obviously pack on pounds for some crazy reason – even when you’re eating super clean and VERY low carb.
It seems crazy to be in ketosis (I’m testing, yes) and GAINING weight. That goes against everything I know, everything I’ve experienced personally, and everything I share with you here.
But then, we are not just our weight. We are so much more than that, and it’s all tied together. And I am simply… not well right now. And haven’t been for awhile.
I did something today to turn things around a bit, which I’ll share with you in my next post. I realize I have some work on this ahead of me, and I’m ready to tackle that and get back to a good place.
To be totally clear, I don’t feel like exercise is the key to losing the weight I’ve gained. I feel like exercise is PART of the key to my overall health & happiness – which I feel is the TRUE culprit behind my recent “mysterious weight gain.”
What I’ve been feeling unhappy and unsettled about over the last year is kinda personal, if that’s okay. I prefer not to talk about *that* and instead just focus on solutions. I’ve talked about losing my joy ENOUGH over the last year as it is, lol. *sigh*
I want to start off by clarifying a few things. First, exercise is not required as part of the Low Carb Challenge. It’s also not required to lose weight on a keto diet.
I lost all of my weight just eating low carb, and then started exercising to tone up and feel “lean and strong” once I got close to my goal weight. Mostly because I didn’t like what I discovered under all the pounds I lost through improving my diet.
And the final obvious point: exercise is good for you. Not just physically but also mentally and emotionally, but definitely good for your physical health too.
As for the weight loss bit, while what I said is true… it’s also true that muscle burns more calories, so being in better physical shape can definitely contribute to fat burning and weight loss (too).
I got in great shape, then I lost it all.
Many of you have been reading along here for awhile now so you probably remember pictures like this where I was at goal weight and getting in amazing shape:
A lot of things happened, and I’ll get into that more in my next post about “weight loss” (or lack of) but as a quick recap…
I went on a round of multiple medications (antidepressants, steroids, antibiotics, etc) that knocked me out of ketosis and started packing the pounds back on, even though I was sticking to my keto diet consistently.
This photo was taken (behind my back lol) about 15 months ago:
… and my body composition has only declined from then until now.
I want to clarify here too: I am not totally unhappy with that photo. Not compared to how I looked before and how far I’ve come in my weight loss journey. It’s all relative to where you were, where you are now, and where you want to be. I get that.
I only shared it to illustrate the weight I regained and the muscle tone I lost – and the cellulite that always sneaks it’s way back on you, lol. And how FAST that can happen, literally in a few short months.
That photo was taken just on the tail end of a four month battle with all those medications, and while I was eating low carb consistently I was too sick to be very active most of those months AND the meds were causing consistent weight gain.
I didn’t worry too much about it at the time. I was focused on getting well, and on fixing some things in my life in addition to my health.
But of course I missed feeling STRONG and feeling HAPPY and having the strength to have FUN – like just months before:
I shared these pictures with you to catch you up if you’re new, or remind you if you’re not – and mostly to share the thoughts (and images) in my mind as I write this to you.
None of those are “before pictures” of course, they are all very recent, within the last two years. From goal weight and strong & lean, to current weight & body composition.
START WHERE YOU ARE
In the last four months I’ve gained ten full pounds. I think before I went to KetoCon in Austin last month it was something like 7 or 8 pounds. It’s shocking how just a few pounds can change your appearance so dramatically.
Just look at the difference in my arms, taken about a week before I went to Austin:
I’ll discuss the weight gain in my next post like I said, because that’s another issue altogether. A combination of issues actually – because I have been consistent with my ketogenic low carb diet and staying within my usual macros.
Anyway, I know where I am in my journey, and I’ve been okay with that – because I know why, and because I know I can fix it. I’ve been actively working on solutions.
All that to say, I’m not whining or complaining – just sharing the facts and details, as it relates to my own exercise goals and fitness motivation.
So I went to Austin…
I was there for the 3-day KetoCon event, an annual Keto Conference. My dresses fit a little more snug than usual, and I was feeling uncomfortable and bloated – as this is about the time my weight started climbing mysteriously – and FAST.
I had a couple of options. I could bail. I could hide. Or I could DO SOMETHING ABOUT IT. And that’s exactly what I did the moment the feelings (discouragement, insecurities, etc) started setting in.
I just found the first opportunity and started back:
(If you’re reading this by email you can’t see the video above, but you can click on the picture below to watch it.)
It was at that moment that I said to myself, out loud even, “START WHERE YOU ARE.” Meaning not where anyone else is, or where I was before, but right here and right now – where I am.
There’s more going on here than weight gain and muscle loss. If you look at this still frame from the video you can see that my face is puffy and I had bags under my eyes:
I was not feeling well in Austin, or before the trip to Austin, or since I returned home from Austin even. I’m working on getting to the root of all that.
But at that moment when I realized I felt disappointed in myself, discouraged in what I’d lost (and gained), and insecure about those things – instead of going down THAT rabbit hole, I took action.
Getting Started Is The Hardest Part
When it comes to making any major lifestyle change, or starting something new, even if it’s simple exercises you can do at home in 10-15 minutes – it’s getting started that seems hard.
I think most of us think it’s getting motivated that seems hard.
Motivation doesn’t just magically come around though. It’s actually the RESULT of committing to a decision, and then taking the action.
Motivation kicks in next, not the other way around.
Once you DO that though, it becomes a habit and it feels AMAZING. Doing your Tricep Dips while the coffee brews becomes second nature. Squeezing in a morning walk becomes “the usual” and you just make it happen.
That was my experience before and I totally LOVED the results.
I didn’t just love how much better I looked, I loved how much stronger I felt! It was the first time I had ever felt core strength or upper body strength, and the ability to DO things I couldn’t do before.
But even more than that, was the inner strength that came with it.
That was exactly what motivated me to “stop and drop” for a quick arm workout in Austin the minute I felt those icky feelings creeping into my mind.
“If you miss it, get it back!” I told myself.
In this photo, I could leverage myself between two boulders above a long drop using mainly core and upper body strength:
The photo above was taken just over a year ago. I was starting to thin out again and get back into shape, before a few (more) things happened that knocked me back a few steps.
The photo below was taken just over a month ago.:
I’m back to modified pushups instead of being able to hold up my own body weight.
That’s okay. This is where I am, and this is where I’m going to start – right where I said:
“Start where you are.”
I don’t feel motivated. But like I said, motivation comes as a result of commitment and action – so that’s what I’m doing now.
I’m declaring my commitment to get back in amazing shape, and putting myself on the line to be accountable to take consistent action toward that goal.
I think the biggest question is: WHY?
Or actually, that’s the biggest ANSWER.
Your WHY is what will motivate you, even when you don’t feel like exercising or doing a workout – or in my case, getting out on the trails for a hike.
Having a strong WHY is the key to keeping that commitment strong.
Is being embarrassed about the way you look a strong enough reason? I’m not sure. Is missing the way it FELT to be in the best shape of my life (not perfect, but definitely MY best to date) a strong enough reason? I don’t know.
I don’t have the answers, and I definitely can’t find YOUR motivation. I just know I’m tired of looking in the mirror and feeling things like disappointment, regrets and discouragement.
So that’s my WHY for now.
I’m also struggling with some other issues – sleep quality, lack of appetite, weight gain, depression, lack of energy, blah blah blah. I feel like movement and exercise will help me FEEL better (physically, too).
I’ll share more about my current state, and what’s going on with my “mysterious weight gain” in my next post. But for now, I wanted to open this discussion and state my goals… and hear from you too.
Are you currently exercising as part of your healthy lifestyle change? If so, how does that FEEL? If not, why not?
Your motivation is unique to you.
I think we all know how GREAT it feels to accomplish something awesome, and to feel strong & lean. Or at least we have an idea how great it WOULD feel. In my case, I had that idea – then I experienced how great it was firsthand.
I never imagined I would find myself back on this side of it, but life happens. This is where I am, and this is where I’m starting: by accepting my NOW and focusing on moving forward to how I want to look and feel NEXT.
I wish I could go back in time to the DRIVE and motivation I felt before and get some of that for myself – and share it with you too. It was STRONG!
I remember how I got to that point though, and it wasn’t that hard. That encourages me as I start over again now, because I know how great it feels on the other side of the hump. It’s just the “getting over that hump” that I’m facing (again) now.
For those of you that are working out (too) as part of this Low Carb Challenge, or would really like to, I would love to hear from you.
If you were just waiting on a little motivation, let this be it. Let’s do this together. It feels AMAZING once you get started!
And I could definitely use some amazing in my life right now.
The weekly weigh-ins are just for accountability, of course. The lifestyle change is the goal!
You may notice great weight loss the first week or you may start off slow. You’ll discover there are many “holds” and fluctuations and even temporary gains on the scale as part of a VERY normal weight loss trend…
Just power through those!
Focus on feeling GREAT knowing you are eating healthy & getting in shape. Those are BIG achievements to celebrate.
To give you ideas & examples I’ll be sharing my low carb food diaries and MyFitnessPal logs with you here, along with recipes and motivation and easy exercises you can do (too). Plus open discussions about my own struggles.
I’ve been having quite a few physical AND mental struggles this summer actually, so stay tuned as I’ll share those with you along with the solutions I’ve come up with… and the results as they unfold!
In the meantime, here are my low carb meals yesterday (plus a great recipe!) and my MyFitnessPal food diary too so you can see a real life example:
My Low Carb Meals on Sunday
I started with just coffee then had a late breakfast so it was around 11:30am before I ate. I made a simple breakfast of cheesy eggs. This was 4 eggs and 2 ounces of cheese, scrambled in real butter, so it was a VERY filling meal.
I cube colby jack cheese off the block, measuring about half ounce per egg, melt a TBSP of real butter over medium heat in a non stick skillet, crack the eggs straight into the melted butter and scramble in the skillet, add the cubed cheese about halfway through and continue scrambling over medium heat. Easy! 🙂
Aaron was over yesterday and he LOVES my spinach bread for tasty low carb sandwiches, so I decided to bake up a batch for an easy lunch/dinner – which was probably around 4 or 5pm in the evening.
Low Carb Spinach Biscuits Recipe
These are gluten free too, and SO easy to make! I usually make half a batch for 6 (normal-sized) biscuits:
– 1/2 cup of almond meal/flour
– 1 tbsp melted butter
– 3oz finely shredded parmesan
– 1 large egg
– 1 tsp baking powder
– steamed/cooked/leftover spinach
I use a whole bag of Pictsweet Cut Leaf Steamables Spinach in a full recipe, half the bag in a half-batch recipe (above). I added garlic powder & Italian seasoning this time too.
Then just patty them out with your hands into evenly sized pieces of any shape, place them on parchment paper on a baking sheet, and bake at 350 degrees until done. I flip mine once to get them slightly browned on each side.
I had a “happy accident” with this staple recipe today, lol. I normally make a half batch (the recipe above) for 6 normal sized “biscuits” instead of 12 – a full batch.
That makes a low carb sandwich for me and 2 for Aaron (6 pieces). Yesterday I accidentally made a full batch into 6 biscuits… instead of 12.
They were HUGE haha. OOPS ~ Whatta sammich!!
Aaron was happy lol.
I just had turkey slices and Duke’s mayo on mine, but obviously these would be great with a big juicy bacon cheeseburger between them as well. Or whatever your favorite sandwich!
It says “4 servings” of Spinach Biscuits in my MFP diary below because I accidentally doubled the recipe and made them HUGE lol. So it was two double servings, just FYI – one sandwich with two very large pieces of the spinach bread.;)
Sunday’s MyFitnessPal Food Diary
16 Net Carbs
Protein: 79 grams
74% Fat, 22% Protein
Water: 40 ounces
You’ll notice that Protein is only 22% of my total daily calories, yet I had 79 grams of protein yesterday. The recommended daily amount of protein for women is 46 grams a day. So while I’m eating “high fat” I’m also getting *plenty* of protein.
This is why you can’t go by grams, but rather have to go by ratios or percentages. See this link for a detailed explannation & illustration of proper macro ratios:
I couldn’t finish my whole sandwich in one sitting as the spinach bread is really filling, so I finished the rest of it later before I went to bed. 😉
Like I said, I’ve been having some “summer struggles” with both mindset/motivation AND weight loss, so stay tuned for an update on that (blah, lol). I had to do some technical upgrades on my servers which kept me from being able to blog, so we have a lot of catching up to do!
Need Help… and a SERIOUS dose of Weight Loss Motivation? Watch the Low Carb Classes this week!
All five of the Low Carb Classes are now available to stream online, download to watch offline, or stream on mobile/tablet devices. You can currently name your own price before the “set price” of $99 goes into effect next week. Enjoy!
Summer 2018 Low Carb Challenge Details
Join Us to Kick Off an Amazing Summer Together!
The Summer Low Carb Challenge will run from Monday June 25th for 90 full days, through September 22nd 2018.
Please read this entire page. It contains important links, information & challenge details. It should answer any questions you have, but if not you can leave a comment/question for me below. I’m happy to help any way I can!
Note: All material provided on this site and throughout this challenge is intended for informational & motivational purposes only and is not professional medical advice. Consult your doctor before starting any diet or exercise program.
How To Sign Up & Join In
If you received this by email, you’re good to go! Just make sure you are also in the Challenge Group on Facebook. You can find the link on the Challenge Page.
Otherwise sign up below now, and you’ll get the details in your inbox! Watch for a confirmation request and confirm your email address -or you’ll miss out!
If you’re not on Facebook, that’s okay! You can still join in and follow along simply by subscribing via email and participating with me right here.
Either way you’ll want to get connected on your favorite social channel so we can stay in touch, so you’ll get my helpful tips & updates plus easy low carb food ideas. You’ll find the links to my channels below at the end of this post.
Challenge Details: Important Links & Information
The Summer 2018 Low Carb Challenge runs from June 25th to September 22nd, 2018.
Throughout the challenge, I host FUN mini-challenges and share helpful tips & creative ideas. Watch for those! There will be a new theme every week. You’ll receive those details by email, and also find those in the Challenge Facebook Group.
Fall Low Carb Challenge To-Do List
1. Weigh yourself first thing in the morning.
This is the ONLY true weigh-in, as your weight fluctuates 5 pounds or more throughout a single day. Post/Log your starting weight today.
Sometimes you’ll lose more inches than pounds, and it’s another great way to track your progress!
4. I highly recommend you take a “before photo” today. You’ll regret not having pictures to compare! Sometimes the scales may not show much loss, but comparison photos tell a different story.
5. Read The 8 links above. Educate yourself on how the Low Carb Diet (and this challenge) works!
Do These Steps:
Sign up by email at 90DayLowCarbChallenge.com
This will put you on the list to receive official challenge updates. This is not the same as Facebook emails from the group, so make sure you subscribe if you haven’t already!
Read the Pinned Post in the Facebook Group
Plus the Getting Started links I shared above. This will eliminate A LOT of repeat questions! The Group Rules are posted there as well.
I want to help you every step of the way. I’ll be here for you, and like always I’ll share tips & ideas & thoughts with you along the way to help you through all of the challenges of losing weight and getting healthy. I’ll share my own meals with you for ideas, as well as my MyFitnessPal food diaries, for live examples.
You can see the ingredients and nutrition facts for each on the Pili Hunters website, and also read their story. There are so many reasons I’m in love with this product – specifically from this company!
Our coupon code for Pili Hunters is: LOWCARBTRAVELER
You’ve seen me snack on Pili Nuts on my hikes, cook with Pili Nuts – and now I’m even baking with their products. 🙂
I’ll share my recipes & creative meal ideas with you in an upcoming post, because they make such a delicious addition to your low carb pantry!
Make sure you enter the giveaway if you’re on Facebook, and stay tuned for my FUN recipe posts. I’m especially anxious to try their newest Fungi Fuel Lions Mane Nut Butter to make “low carb pumpkin spice muffins” with a buttery Pili Nut crumble on top…
In the meantime – if you’ve tried any of the Pili Hunters products, I would love to hear YOUR thoughts. Or if you’re interested in them, I would love to hear any questions you have about them. 🙂
p.s. The next Giveaway will go live Tuesday (tomorrow, June 12th) on my Instagram page so stay tuned there for another fun chance to win a keto prize. 😉