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  • Antiochia's Primal Journal (Ruth)

    Well, I thought I would try a Primal Journal - I don't know if I can stick to it -- We'll see. When I am being conscientious, I track my food on Free Diet Plans at SparkPeople which has an excellent food tracker, recipe calculator, and notes section, although on Sparkpeople I keep most of my diet stuff private, because I don't need comments from people who don't have the same goals as I do (you'd be surprised how many people think Paleo/primal is unhealthy). Anyway, the Sparkpeople food tracker keeps track of the nutrients in the food I list, but I use the notes section to describe my actual day, so I will copy the notes section and share it here.

    For example, here is yesterday's notes:

    Saturday
    CW: 191.4

    (I couldn't get to sleep last night -- carb count may have been too low but because it was Friday I probably did not have enough protein either. I finally got up around midnight and had 2 pieces of oopsie bread with butter = 1 egg, 1 oz. cream cheese, and 1 T butter - not included on tracker.)

    Started the day with 1 cup water and juice of 1/2 lemon. And then 1 cup coffee, and 1.5 tablespoon coconut milk.

    Breakfast was 3 pieces Oopsie Bread French toast (since I didn't know how much bacon fat I fried it in, or how much egg wash stuck to the French toast, there is more fat in this breakfast than is recorded in the tracker).

    3 pieces of Applegate bacon

    About 1.5 teaspoon cultured butter, and 1/2 teaspoon maple syrup, and strawberries.

    1 cup coffee

    10:00 Walk dog and husband -- DH is recovering from surgery and needs to walk.

    11:00 Snack - 1 piece leftover oopsie French Toast
    3 cups water and supplements

    1:00 Lunch
    Big salad with Romaine, avocado, tomato, onion, radish, celery leaves, olive oil and coconut vinegar, oregano, salt, and pepper
    Leftover rotisserie chicken
    2 cups water
    1 square Lindt 85% chocolate

    2:15 glass of water

    3:00 Started making Prosfora (Holy Bread for Sunday)-- forgot until now that it was my week! (Nibbled on a small amount of bread dough)

    5:00 1/4 cup walnuts to tide me over until supper after vespers tonight. And 1 piece of leftover Applegate Bacon that I happened to see in the fridge when I opened the door.

    I had 1 smoked string cheese while I was getting supper ready.

    8:00 Supper
    1 large bowl of Broccoli Cheddar Soup
    1 stalk celery stuffed with tuna mixed with sour cream
    1 glass water
    1 square 70% Dark Chocolate

    Totals: 9 glasses water
    Fat: 66.9%, Carbs ll.5 % (57 carbs) Protein 21.6%

    I think I actually ate more fat -- it's hard to track fat because you don't know how much fat sticks to the food that you saute. I decided I would be more interested in tracking my carbs.

    WOD: Walking the dog AM & PM

    That's it for now!
    God bless,
    Ruth
    Ruth

    See my journal, The Balancing Act: Integrating Primal into My Life, for menu plans, musings, and more.

  • #2
    Since I will be referring to Oopsie Bread a lot -- Here is my version. It isn't Paleo because of the cream cheese and is probably borderline Primal, but it is a transitional step after quitting grain based bread, and we can make sandwiches with it -- necessary for us especially when traveling:

    Oopsie Bread

    8 large eggs
    1/8 teaspoon cream of tartar
    8 oz cream cheese (softened)
    1/8 teaspoon salt

    Optional Spice additions
    1. For Sweet Oopsie bread add: 4 teaspoons maple syrup, 1/4 teaspoon cinnamon, 1/2 teaspoon vanilla, to the yolk mixture

    Or:

    2. For a Savory Oopie bread, add 1/4 teaspoon onion powder and 1/4 teaspoon dried dill.

    Directions:
    Preheat oven to 300. Grease 2 jelly roll pans and line with baking parchment.

    Separate the yolk and whites (keep both) Mix the whites and cream of tartar till stiff...

    Then in a separate bowl: mix yolks, salt and cream cheese, and optional spice addition if using.

    Fold the the white mixture into egg yolk mixture being careful not to break down the whites.

    Divide mixture between the two prepared jelly roll pans, and even out with the back of a spoon.

    Bake @ 300 for 30 mins. When done, remove from the oven and gently take out of the pans by pulling on the baking parchment. You may have to loosen the edges with a knife. Cool each big piece on a rack.

    When cool turn upside down on a large cutting board and peel off the paper. Cut each large piece into 8 rectangular pieces. (1 large cut down the middle the long way, and 3 cuts across making 2 X 4 pieces)

    Nutrition Info for 1 piece (1/16 of recipe): Calories: 84.3; Fat: 7.4g; Carbohydrates: 0.4g; Protein: 4.2g

    A couple of days ago I made some "French Toast" with the cinnamon version, and ate it with cultured butter, a few drops of real maple syrup and a sliced strawberry per "toast." Really yummy. I haven't had French toast in months! This hit the spot!

    God bless,
    ~Ruth

    PS: The nutrition information does not include the optional spice additions. If you use the sweet version you will need to add info for 1/4 teaspoon of maple syrup per slice.
    Last edited by Antiochia; 09-03-2012, 07:14 AM.
    Ruth

    See my journal, The Balancing Act: Integrating Primal into My Life, for menu plans, musings, and more.

    Comment


    • #3
      Here are yesterday's notes:
      Sunday
      CW: 192.4

      I won't bother to track my foods today, but I'll list them here.
      I fasted before Liturgy as usual. Then at the coffee hour potluck at church after Liturgy I had:

      Coffee with cream & a glass of water
      Small portion of egg-sausage casserole
      Hard boiled egg with salt and pepper
      a couple of pieces of sliced sausage
      a scoop of potato sausage casserole
      some cucumber-tomato salad

      I'm proud of myself -- I totally bypassed the dessert table!

      When I got home from church I snacked on some leftover rotisserie chicken and 1 square of dark chocolate (70%)
      and an apple.

      I also had a glass of water and my supplements

      Then we left to go to an outdoor Shakespeare play, and brought a picnic lunch:

      Oopsie Bread
      Egg salad
      assorted cheeses
      Apple
      1 square of 70% dark chocolate
      water

      We got home around 10:30 pm. I felt a bit hungry so I had a slice of oopsie bread folded around some sliced cold cultured grass fed butter.

      Then I had a glass of water and supplements.

      No totals today -- I didn't track.

      WOD: Walked Dog AM and PM, also walked up and down a large hill for the Shakespeare outdoor play.

      God bless,
      ~Ruth
      Last edited by Antiochia; 09-03-2012, 11:22 AM.
      Ruth

      See my journal, The Balancing Act: Integrating Primal into My Life, for menu plans, musings, and more.

      Comment


      • #4
        Good Morning everyone --

        Here is my report from yesterday. After some initial loss of PB, I've been at a plateau or slight gain now for the past few weeks. So I've decided three things: I would try journaling, tracking, and limiting my carbs to the 50-75 range. At least I haven't gained back to 233 which was my high point before trying various other dieting methods. Since taking off about 30 pounds, I am no longer pre-diabetic, and I no longer take BP meds, however if I go much below 203 I start losing and gaining back the same pounds it seems -- then my discovery of PB. So we'll see.

        Yesterday I discovered a recipe for Rutabaga Faux-tato Salad - like Potato salad but with less than half the carbs. I didn't follow the recipe I found online, I just substituted rutabaga for potato in my favorite potato salad recipe. I cook up 4 cups of rutabaga (instead of 4 cups of potato) and then drain and mix it with the dressing while hot. My standard dressing is 1/4 cup mayo, 1/4 cup sour cream, 1 tablespoon apple cider vinegar, 1 tablespoon dijon mustard, salt to taste - about a teaspoon if you didn't salt rutabaga or potato while cooking - and some pepper. I also throw in some chopped celery and onion (sorry I don't measure), and 2 chopped hard boiled eggs. Chill thoroughly before serving. Wow! It turned out amazingly well. The rutabaga gives it an unusual radishy taste, which I like.

        Although not strictly primal, I'm thinking about throwing in some frozen peas (they'll thaw in the salad) and a small amount of diced sharp cheddar cheese.

        I didn't get a WOD yesterday -- DS was home to walk the dog. But I did a lot of cooking and food prep -- which I always do standing, and some cleaning.

        Anyway -- here are my food notes from my Sparkpeople tracker:

        Monday - Labor Day
        CW 192.8

        7:30 - 8:15 1 cup water with juice of 1/2 lemon
        1 cup coffee with half and half cream

        8:30
        DS made Breakfast:
        Scrambled eggs (in bacon fat) with grated cheddar cheese and a splash of half & half cream
        1 sliced tomato
        1 slice of Oopsie bread with butter
        1 cup coffee with H & H

        10:00 1 glass water and supplements

        12:30 Lunch
        Romaine salad with onions, strawberries, and chicken
        with cold pressed sunflower oil, coconut vinegar, salt & pepper
        1 glass water
        1 square 85% chocolate

        3:30 1 orange
        1 piece string cheese
        3 cups water

        6:30 Supper
        5 oz. Broiled Salmon
        1 cup steamed broccoli with butter and grated cheddar cheese
        Rutabaga Faux-tato Salad
        glass of Selzer Water
        1 square70% dark chocolate and 1 square 85% dark chocolate

        1 glass water and supplements

        Totals: 9 glasses water
        Carbs: 70
        Calories:1782 (not counting frying fat)
        Percentages: Fats 61%; Carbs 14.8%; Proteins 24.2%
        Ruth

        See my journal, The Balancing Act: Integrating Primal into My Life, for menu plans, musings, and more.

        Comment


        • #5
          Well, here's my report on yesterday. With my continued emphasis on low carb, higher fat, my need for snacking is diminishing. And I seem to have dropped a pound or so. I wonder if this will continue in the long run. Actually, I'm hoping for the increased energy that others report to have -- and the desire to use that energy in a fun exercise. At this time in my life, I hate exercise -- but when I was younger I enjoyed biking, hiking, and swimming. None of that stuff is much fun any more -- just work. To me, increased energy is worth more than the weight loss. Anyway here's my sparkpeople notes from yesterday:

          Tuesday's Nutrition Notes:
          CW 191.4

          7:30 am
          1 cup warm water with juice of 1/2 lemon
          1 cup coffee with 2 tablespoons coconut milk

          8:30 Breakfast
          2 hard boiled eggs, warmed and mashed with a little grated asiago cheese and 2 teaspoons of butter
          1 more cup of coffee (black)

          9:30 Walk dog and husband

          10:30 3 cups water and supplements

          1:00 Lunch
          Salmon Salad Sandwich: Oopsie Bread, Salmon, tomato, mustard, mayo.
          Rutabaga Faux-tato Salad: rutabaga, celery, onion, mustard, mayo, vinegar, crumbled bacon
          Sliced tomato and 4% cottage cheese
          Water
          Coffee with a splash of H & H
          1 small orange

          7:00 Supper
          Half a 10" low carb Margherita Pizza (crust of eggs, cream, cream cheese, other cheeses, spices & herbs; baked and topped with fresh sliced tomato, minced fresh basil, and sliced fresh mozzarella and baked again)

          Tossed salad (Romaine, radishes, cucumbers, tomato, onion) with olive oil, vinegar, avocado, lemon juice, oregano)

          1 glass water

          1 square dark 70% chocolate

          Amazing -- I went from noon until supper without snacking except for a few nibbles of cheese as I was making the pizza

          8:30 1 glass water and supplements

          WOD: Walk dog AM (PM it was thunderstorming so we just let him out.)

          Totals:
          Water: 8 glasses
          Calories 1834
          Carbs 60
          Percentages Fats 63%, Carbs 13 %, Proteins 24%
          Last edited by Antiochia; 09-05-2012, 05:24 AM.
          Ruth

          See my journal, The Balancing Act: Integrating Primal into My Life, for menu plans, musings, and more.

          Comment


          • #6
            Hmmmmm – seems odd to start a journal entry talking about yesterday, but today hasn’t happened yet – how can I talk about today? So, here’s my report on yesterday. It was Wednesday and for Orthodox Christians that means Lenten foods. For us, most Wednesdays and Fridays are “Fast Days” – days when we fast from meat and dairy products with some kinds of seafood allowed. Consequently, I end up with a lot of dietary concerns on Wednesdays and Fridays. First of all, I’m cooking for my husband. He isn’t able to fast at the moment – he just got out of the hospital and needs to be on a soft foods diet. Then there’s me – I’m trying to eat more primal – then there is the Orthodox Fasting suggestions (not exactly requirements – we observe the fast voluntarily, as much as we are able, as an ascesis –“exercise”— to strengthen our wills), and yesterday to top it all off, we had a non-Orthodox friend over for lunch, so there are the demands of hospitality – it would have been strange for me to cook a meal and then eat something different than my friend or my husband, so for lunch the fasting suggestions went out the window, and we ate a non-fasting lunch that had soft foods for my husband and primal foods to choose from (we ended up with a lot of food on the table – lol ).

            Anyway – my breakfast and supper were Lenten, I stayed mostly primal and I was able to keep my carbs below 100. I ate enough fat at my meals so I was able to keep from snacking between meals – except for nibbling on the ingredients I was using as I was preparing the meal – hard to keep from tasting!

            Conclusions: Yesterday’s weight had not gone up from the previous day, so I think I managed okay considering everything. I do think writing in this journal is keeping me attentive to my goals, whether anyone responds or not, so I’ll keep it up.

            Here are my Sparkpeople food notes from yesterday:

            Wednesday's Nutrition Notes:
            CW 191.4

            7:30 2 cups coffee with 2 T coconut milk

            8:30 Breakfast
            Green Smoothie: apple, green tea, avocado, lemon, and collard greens
            1/4 cup walnuts

            10:30
            3 cups water and supplements

            1:00 Lunch
            Cream of Tomato Soup
            Rutabaga salad
            Fruit Salad with cinnamon and walnuts
            Quesadilla Quiche
            Cottage Cheese
            A few pieces of pickled herring
            Iced Tea with lime
            Coffee with H & H
            1 square 70% dark chocolate

            6:30 Supper
            Cold cucumber-avocado soup
            hummus with celery and cucumber
            5 shrimp
            2 glasses iced green tea
            1/4 cup walnuts
            1 square 70% dark chocolate

            7:30 Walk with dog and husband

            8:30 1 glass green tea and supplements

            WOD: Dog walking AM & PM
            Totals: 9 cups water (includes iced tea)
            Calories: 1770
            Carbs: 98
            Percentages: Fats 62.5% Carbs: 21.1%, Proteins 16.4%
            Ruth

            See my journal, The Balancing Act: Integrating Primal into My Life, for menu plans, musings, and more.

            Comment


            • #7
              Journal entry for Thursday, Sep 6

              Beautiful weather today! Perfect for eating out on our screened-in back porch and enjoying the wooded landscaping between the homes. We also enjoyed going to our local dog park and walking the trails there. Someone had a great idea for making a dog park in a wild area with a lot of brush, trees, and several small grassy meadows. Our dog loves it – and so do we!

              As to my progress, keeping track of and limiting carbs seems to be helping. I dropped about another half-pound. Unfortunately, I had leftover fruit salad to eat, and DH is on a soft foods diet, so he can’t eat it. ZOWIE! There were a lot of carbs in it – at least they were all clean carbs – nothing processed – no dressing – just cinnamon and walnuts. Hard to believe this should have been a case of letting food go to waste rather than going to waist. Hopefully it won’t go to MY waist this time! Lol

              Here’s my Sparkpeople notes –

              Thursday's Nutrition Notes:
              CW 191

              7:00 2 cups coffee with 2 tablespoons Coconut Milk

              8:00 Breakfast
              Scrambled eggs with feta cheese (for the two of us I used 3 eggs, 2 yolks, scrambled in bacon fat with 1 oz. feta)
              2 strips bacon
              1 orange
              Another cup of coffee (black)

              9:00 Walk with dog and husband

              9:45 3 cups water and supplements

              12:15 Lunch
              1 oz. cheddar cheese while fixing lunch
              Leftover quesadilla quiche
              Leftover fruit salad (apple, orange, strawberries, cinnamon, cinnamon, walnuts)
              Leftover rutabaga salad
              1 square 70% dark chocolate
              2 glasses water

              4:00
              3 cups water
              2 tablespoons whole almonds

              5:45 Dinner
              Romaine Salad: Romaine, tomato, avocado, cucumber, onion, radish, lemon juice, cold pressed sunflower oil, salt and pepper. Topped with:
              Salmon salad - broiled salmon mixed with mayo, and mustard
              1 glass of 1/2 Kombucha mixed with 1/2 selzer water

              6:45 Go to Dog Park with dog and DH

              7:45 1 cup water and supplements

              WOD: Walk with dog and husband AM & PM

              Totals: 10 cups water
              Calories: 1848
              Carbs: 82
              Percentages: Fats 64.1%, Carbs 16.9%, Protein 19%
              Ruth

              See my journal, The Balancing Act: Integrating Primal into My Life, for menu plans, musings, and more.

              Comment


              • #8
                Journal entry for Friday, September 7

                Today is the eve of the Nativity of the Theotokos i.e. the birth of the virgin Mary. A Blessed Feast to all who are celebrating this special day! If anyone wonders where Orthodox Christians (and for that matter Roman Catholics) get this stuff, you can find an account of the story in the Protoevangelium of James:
                CHURCH FATHERS: Protoevangelium of James
                (Note: this book did not make it into the canon of scripture because it was not written down by James - it was his story passed down by word of mouth and was written down much later - but it is a book beloved by Orthodox and Roman Catholic Christians)

                Anyway – we celebrate that tomorrow, but we will have the service commemorating the event tonight, because – as in the Jewish faith – the next day starts at sundown. For us this is especially true if we begin the evening with the next day’s Liturgy.

                So – what does this have to do with my eating? Well, today is Friday, so it is a Lenten day – no meat or dairy products today (except certain seafood). Then because we have a service with Eucharist tonight, we will fast after lunch until after the service. Then after the service, we may observe the feast, so we will no longer be fasting from meat and dairy. Whew!

                Following these rules is voluntary, and my husband can’t fast because of health problems, but when I do, it helps me remember how much God is a part of my life. Also as I’ve said before, Lenten fasting is an ascesis – a way to exercise or strengthen one’s will.

                That said, here are my sparkpeople notes for the day:

                Friday’s Nutrition Notes
                CW 191

                7:00 1 cup warm water with juice of 1/2 lemon
                1 cup coffee with 1 tablespoon coconut milk

                8:00 Breakfast
                Green Smoothie (apple, avocado, green tea, lemon pulp, collard greens)
                1/4 cup walnuts
                1 more cup of coffee (black)

                9:30 Walk with dog and DH

                10:30 3 cups water & supplements

                12:30 Lunch
                4 oz. cooked shrimp (with salt)
                1/2 cucumber, sliced (with salt)
                Chunky Monkey Shake (some frozen banana, coconut milk, almond butter, stevia sweetened cocoa powder)
                1/2 cup coffee

                1:00 3 cups water

                Fast until after Liturgy for the Nativity of the Theotokos

                2 pieces Antidoran (blessed bread) equivalent to about 1/4 large slice of bread

                8:15 Supper
                Poached swordfish with a topping made of cottage cheese, dill, basil, and lime juice blended together
                Rutabaga Salad (leftover)
                Tossed salad (romaine, radish, cucumber, tomato) sunflower oil and vinegar, salt, pepper, and oregano
                1 square of 85% dark chocolate
                Kombucha mixed with selzer water

                Totals: 10 cups water
                Carbs: 90
                Calories: 1457
                Percentages: Fats 55.4%, Carbs 23.7, Protein 20.9%
                Ruth

                See my journal, The Balancing Act: Integrating Primal into My Life, for menu plans, musings, and more.

                Comment


                • #9
                  Journal entry for September 8
                  Blessed Feast! Nativity of the Theotokos (Virgin Mary)

                  Well, today dawned a beautiful Saturday. I made buckwheat pancakes for breakfast (but only ate one) along with bacon and leftover hard boiled eggs. I didn't do much else food-wise to celebrate the feast except we did have wine with dinner. Normally I am avoiding alcohol until I get my weight under control. We only drank half the bottle, so will finish the rest tomorrow evening. The weather was so nice today - cooler than it has been. We took a couple of long walks with the dog.

                  I was delighted to see that, this way of eating - normal amounts of meat and protein, lower carbs, higher fats, no grains, very few sugars seems to be working. I dropped another 1/2 pound this morning. I was going to go back to my other weight loss method (which would be heretical to my Primal peers) but since this seems to be working, I'll give it a little longer.

                  Here are my Sparkpeople notes for today:

                  Today's Nutrition Notes:
                  Saturday, Sept 8
                  Nativity of the Theotokos
                  CW 190.4

                  7:00 2 cups coffee, 2 tablespoons coconut milk

                  8:45 Breakfast
                  1 buckwheat pancake with butter and 1/4 teaspoon maple syrup
                  2 hard boiled egg warmed and mashed with butter, salt, and pepper
                  3 strips bacon
                  1 more cup of coffee

                  9:30 Walk with dog and husband

                  11:30
                  3 Brazil nuts
                  3 cups water & supplements

                  12:30 Lunch
                  Pea soup (from frozen peas)
                  1 piece of string cheese
                  1/2 ounce gorgonzola cheese
                  2 oz. swordfish & herb & cottage cheese topping
                  1/2 cup rutabaga salad
                  6 oz. Kombucha & 6 oz. selzer
                  1 piece 70% chocolate
                  1 cup black coffee

                  4:30 Walk dog

                  6:30 Vespers

                  8:00 Supper (after Vespers)
                  1 cup warm V8
                  Leftover Quesadilla quiche
                  Broccoli Stir Fry with butter
                  Dollop of cottage cheese
                  about 6 oz. of Cabernet Sauvignon in honor of the feast day!
                  1 square 85% dark chocolate
                  A couple of inches of banana as i was assembling my husband's ice cream sundae

                  9:00 2 cups water and supplements

                  Totals:
                  water: 6 cups
                  Calories: 2107
                  Carbs: 85
                  Percentages: Fats 62.4%, Carbs 17%, Proteins 20.6%
                  Ruth

                  See my journal, The Balancing Act: Integrating Primal into My Life, for menu plans, musings, and more.

                  Comment


                  • #10
                    Journal entry for Sunday, September 9

                    Today is a more relaxed day – I don’t track my food on Sundays – partly because lunch is always a potluck meal at church. I think I’ve gotten pretty good at choosing Primal-friendly foods, and I’ve learned to walk past the dessert table. I don’t feel deprived because I know there is a square of very dark chocolate waiting for me at home. I don’t have a lot to say about today so I’ll just add my Sparkpeople notes:

                    Nutrition Notes for Sunday, September 9
                    CW 190.4
                    (I'm not tracking my food today, but I will try to remember what I ate and list it.)

                    8:00 Walk Dog
                    9:00 Leave for church (No breakfast -- we fast before communion.
                    During Liturgy: 2 pieces of Antidoran (equivalent to about 1/4 of a large slice of bread) and a few sips of wine.

                    After Liturgy, we had our coffee hour potluck. I had:
                    2 cups coffee with H & H
                    Greek Style Salad (with feta and Greek olives)
                    egg and chard casserole
                    cheddar cheese
                    sausage slices
                    1/2 hard boiled egg
                    Russian style eggplant & tomato salad
                    carrot sticks and cucumber slices
                    a couple wedges of apple

                    We had a church school teachers' meeting and got home around 2:00 pm.

                    I snacked on one leftover buckwheat pancake with butter and a few drops of real maple syrup, and a handful of walnuts.

                    Then I had supplements and a couple glasses of water; later I had a handful of almonds, three Brazill Nuts, and a piece of 70% chocolate and a cheese stick.

                    Then I left to visit a friend, recovering from a broken hip, in a rehabilitation center. I was reminded of how blessed I am to be able to choose and prepare my own food. She has to eat what they serve her.

                    6:00 Supper from Culver's (with additions)
                    chicken cashew salad
                    1 tablespoon olive oil
                    1 tablespoon raw ACV
                    salt & pepper
                    1 hard boiled egg
                    1 piece string cheese
                    about 6 oz. cabernet sauvignon
                    1 piece chocolate (85%)
                    1 piece chocolate (70%)
                    1 glass water.
                    A few spoonfuls of frozen custard when I scooped out a dish for DH

                    9:00 water and supplements

                    WOD: Dog walking AM & PM
                    No totals today -- I didn't track my food.

                    Oops -- I just ate some raisins and more walnuts. I better go to bed. I'll get back on track tomorrow!
                    Ruth

                    See my journal, The Balancing Act: Integrating Primal into My Life, for menu plans, musings, and more.

                    Comment


                    • #11
                      Journal entry for Monday, September 10

                      Okay – the question of the day is, how on earth did I gain 2 pounds in one day?! (Incidentally, I’m recording this in my Primal Journal on Tuesday and I’ve held on to the 2 pound weight gain through this morning. Sigh! And we even took longer walks than usual with the dog on Monday.)

                      I had sincerely hoped I would start to dip back into the 180’s this week. If this continues, I guess I’ll go back to my weight loss doctor, who has helped me get down to my present weight from a starting weight of 233. His method is not primal but it works.

                      Last week I thought the no grains, lower carb approach was working and I lost 2 pounds. I put them back on after the weekend! The only unusual things about the weekend were, later suppers on Friday and Saturday because of church services, fasting until after Liturgy on Sunday morning, eating from the church potluck on Sunday noon (although I skipped the dessert table and chose lower carb items from the main spread.) One buckwheat pancake on Saturday morning and a leftover buckwheat pancake on Sunday afternoon when we came home from church. My recipe does not have any grains, just buckwheat (and yogurt, and eggs among other things).

                      I generally do gain back weight after a weekend. It is very frustrating. Lose it during the week and gain it all back on the weekend. And I don’t think the foods I eat are all that different. And I don’t think 2 buckwheat pancakes that weigh a couple of ounces each, eaten one at a time a day apart, are enough to put back 2 pounds!

                      Well, it’s Tuesday and I’m off to walk my dog. DH has a breakfast meeting so he won’t be walking with us this morning. And here’s my Sparkpeople notes from yesterday:

                      Nutrition Notes for Monday, September 10
                      CW 192.2.

                      6;15: 2 cups of coffee with about 3 tablespoons of coconut milk

                      7:15 Breakfast
                      2 eggs scrambled in bacon fat with one extra yolk and some half and half
                      1 orange

                      8:00 walk with dog and husband (about 2 miles)

                      10:00 3 cups water and supplements

                      10:45 1 piece oopsie bread with about 1 tablespoon of cultured grassfed butter (I keep it cold and slice it like cheese).

                      12:00 Lunch
                      Homemade Cream of Tomato Soup
                      Sirloin Steak
                      Kombucha & Selzer

                      2:30 3 cups water
                      1 oz. cheddar cheese

                      6:00 Supper
                      Low Carb, grain free pizza with cheese, sausage, green pepper, & onion
                      buttered steamed broccoli
                      Kombucha mixed with selzer water
                      1 square 70% Dark Chocolate

                      (Note: I nibbled on cheese while I was making the pizza)

                      7:30 Another 2 mile walk with husband and dog.

                      9:00 6 almonds
                      2 glasses water
                      supplements

                      Totals:
                      Water: 10 cups
                      Calories: 2,094
                      Carbs: 68
                      Percentages: Fats 62.7%, Carbs 12.5%, Proteins:24.8%
                      Last edited by Antiochia; 09-11-2012, 07:45 AM. Reason: to correct wrong Totals
                      Ruth

                      See my journal, The Balancing Act: Integrating Primal into My Life, for menu plans, musings, and more.

                      Comment


                      • #12
                        Journal entry for Tuesday, September 11, 2012
                        CW 192.2 (Still can’t understand why my body went up 2 pounds over the weekend and stayed there!)

                        Today was the day I would finally learn to cook duck! I had bought a couple of frozen ducks several months ago, having been inspired by the cookbook *Nourishing Traditions.* However, I never got around to preparing them, and then Lent rolled around when we couldn’t eat meat, and there they sat, abandoned in my basement freezer.

                        So I finally let them thaw out on Monday, and followed Sally Fallon’s instructions and cut up the ducks, rendered the fat, and made cracklings from the skin (amazing!) and cooked her wonderful duck breast with plum sauce recipe – only I couldn’t find any plum jam, so I used some fruit-only Apricot Jam (you only need a little bit to flavor the sauce). My goodness! It was one of the best meals I have ever cooked! I served it with riced cauliflower, and mashed sweet potato (DH is on a soft foods diet, otherwise I would have made salad -- I had a huge salad at lunch though).

                        Now I have duck legs marinating in salt, lemon juice, and mashed garlic, for Duck leg confit – I think I’ll use Mark’s recipe rather than Sally Fallon’s because Mark has you cooking the duck legs before preserving them, and in Sally’s recipe you just preserve the marinated duck legs. See http://www.marksdailyapple.com/succu...#axzz26GGzfA5q

                        The rest of the ducks are simmering as I write, turning into rich duck stock! Mmmmm I can hardly wait! I’ll freeze most of it in wide mouth pint size jars. Each jar equivalent to about a can of broth.

                        The cracklings turned out crispy and golden – better than bacon! They are now in the fridge awaiting being warmed and added to eggs or salad.

                        And here are my Sparkpeople notes for the day:

                        Nutrition Notes for Tuesday, September 11,2012
                        CW 192.2

                        6:30
                        2 cups coffee, one with coconut milk, one with H & H

                        8:00 Breakfast
                        3 Brazil nuts
                        Leftover Low Carb Pizza

                        8:30
                        walk dog

                        10:30
                        1 cup coffee
                        1 string cheese
                        3 cups water and supplements

                        12:30
                        Romaine Salad with green pepper, onion, carrot,tomato, cucumber, olive oil, vinegar, salt, pepper, oregano
                        Tuna with mayo and mustard
                        1 glass water
                        1 cup of coffee and 1 square 70% dark chocolate

                        3:00 took dog (with DH) to the dog park

                        4:30 3 cups water

                        1 Brazil nut
                        MUST. STOP. PUTTING. NUTS. ABSENTMINDEDLY. INTO. MY. MOUTH!!!!

                        6:30 Supper
                        3 oz. duck breast
                        1 duck liver
                        Sauce that included about a teaspoon of apricot jam
                        cauliflower rice (with a little butter
                        about a half cup of mashed sweet potato (with a little butter)
                        1 glass of half Kombucha and half selzer
                        1 square 70% dark chocolate
                        1 cup mint tea

                        THEN, I snacked on some duck cracklings, since I was rendering duck fat today. But the calorie counter has no listing for duck cracklings so my calorie and fat
                        total is actually higher than listed below:

                        Totals:
                        9 cups water
                        Calories: 1,387+
                        Carbs: 69
                        Fat: 83 +
                        Percentages: Fats 52.9%, Carbs 19.6%, Protein 27.5%
                        Last edited by Antiochia; 09-12-2012, 06:25 AM.
                        Ruth

                        See my journal, The Balancing Act: Integrating Primal into My Life, for menu plans, musings, and more.

                        Comment


                        • #13
                          Journal entry for Wednesday, September 12, 2012

                          Lenten day - Fast from meat and dairy
                          191.0 (Finally - Back down a pound!)

                          It's hard to keep the carb count down on a Lenten Day!

                          7:30 2 cups of coffee with 2 tablespoons coconut milk

                          No breakfast (trying IF today)

                          8:30 Walk with dog and husband

                          9:30 Save and store the simmering duck broth, After pouring into jars there was about a quarter cup left, so rather than waste it, I drank it

                          10:00 3 cups water and supplements.

                          DH only made it until 12:30 and decided he should have some lunch after all, so we cut our IF short and ate.

                          Now, since it is Wednesday, and we don't eat meat or dairy, things get complicated because I'm also trying to eat paleo, and cook for my husband because he is on a lower fiber/ soft foods diet following surgery. So I decided to go with scrambled tofu. I figure tofu once in a while won't cause too many problems.

                          12:30 Lunch
                          3 Brazil nuts and some Raw green pepper with almond butter while I'm cooking
                          Tofu scrambled with green pepper, onion, sesame oil, and Bragg Liquid Aminos.
                          1 grapefruit half
                          1 glass of water
                          1 70% square of dark chocolate

                          During the afternoon:
                          2 tablespoons almonds
                          1 square 85% chocolate

                          6:00 Dinner
                          Curried Tilapia with onions
                          Riced Cauliflower mixed with chopped green pepper, onion, and grated carrot
                          1 orange

                          7:00 walk dog & husband

                          7:30 DH and I split a dark chocolate bar we bought from a cub scout we met on our walk. The chocolate was very sweet.

                          9:30 water and supplements

                          Totals:
                          10 cups water
                          Calories: 1515
                          Carbs: 103
                          Percentages: Fats 59.9%, Carbs 23.9% Proteins 16.4%
                          Ruth

                          See my journal, The Balancing Act: Integrating Primal into My Life, for menu plans, musings, and more.

                          Comment


                          • #14
                            Journal entry for Thursday, September 13, 2012

                            Today was a combined day. Up until after lunch it was a regular day. Then after lunch we began fasting for Liturgy in the evening. Then since we were observing the next day’s liturgy (the day begins in the evening – as in Genesis “… and there was evening and morning, one day.” Gen. 1:5) when we left the Liturgy, it was Friday of September 14 *The Elevatoin of the Holy Cross*, even though secular time would be 8 pm of Thursday. Friday, in the Orthodox Christian faith is almost always a Lenten Day, and this particular ‘feast’ is actually a fast, because we are remembering the Cross on which Jesus died, so on September 14 we always eat Lenten foods. So our evening meal had to be without meat or dairy – some seafood allowed.

                            We stopped at Culver’s on the way home and bought deep fried breaded shrimp. Unfortunately they don’t sell plain shrimp, so we had to settle for breaded that was fried in questionable oil. I hope that won’t cause too much of a problem and will only be part of my 20%. Anyway, here are my notes on yesterday:

                            Sparkpeople Nutrition Notes for Thursday, September 13
                            190.4 (Yea! Down another half pound!)

                            6:30 2 cups of coffee with 2 tablespoons H & H

                            7:30 Breakfast
                            2 eggs scrambled in duck fat with 1 chopped duck liver and some duck cracklings and 1 tablespoon H & H. (Duck liver and cracklings are not in the tracker so I used the nutrition info for chicken liver and bacon).
                            1 cup coffee

                            10:30 - I ate the 2 duck hearts and gizzards.
                            3 cups water and supplements

                            12:00 Lunch
                            Broiled bacon wrapped fillet
                            12 oz. Duck broth
                            1 cup coffee with 2 tablespoons H & H
                            1 square 70% Dark chocolate (with orange)

                            1:00 3 cups water

                            Now we fast until after Liturgy

                            After Liturgy we picked up shrimp from Culver's for supper.

                            8:30 supper
                            8 Culver's Shrimp & Cocktail Sauce
                            Green Beans
                            I ordered a side salad, but they forgot to include it so I made one for myself from Romaine, tomato, carrot, cucumber, onion, sunflower oil, coconut vinegar, salt, pepper, and oregano.
                            A glass of half kombucha and half selzer
                            Dessert was mint tea and 1 square of 70% Dark Chocolate.

                            (I also had about 3 sweet potato fries from DH's dinner)

                            10:00 water and supplements

                            Totals:
                            10 cups water
                            Calories: 1626
                            Carbs:89
                            Percentages: Fats 54.4%, Carbs 20.9 %, Proteins, 24.7%Today's Nutrition Notes:
                            Thursday, September 13
                            190.4 (Yea! Down another half pound!)

                            6:30 2 cups of coffee with 2 tablespoons H & H

                            7:30 Breakfast
                            2 eggs scrambled in duck fat with 1 chopped duck liver and some duck cracklings and 1 tablespoon H & H. (Duck liver and cracklings are not in the tracker so I used the nutrition info for chicken liver and bacon).
                            1 cup coffee

                            10:30 - I ate the 2 duck hearts and gizzards.
                            3 cups water and supplements

                            12:00 Lunch
                            Broiled bacon wrapped fillet
                            12 oz. Duck broth
                            1 cup coffee with 2 tablespoons H & H
                            1 square 70% Dark chocolate (with orange)

                            1:00 3 cups water

                            Now we fast until after Liturgy

                            After Liturgy we picked up shrimp from Culver's for supper.

                            8:30 supper
                            8 Culver's Shrimp & Cocktail Sauce
                            Green Beans
                            I ordered a side salad, but they forgot to include it so I made one for myself from Romaine, tomato, carrot, cucumber, onion, sunflower oil, coconut vinegar, salt, pepper, and oregano.
                            A glass of half kombucha and half selzer
                            Dessert was mint tea and 1 square of 70% Dark Chocolate.

                            (I also had about 3 sweet potato fries from DH's dinner)

                            10:00 water and supplements

                            Totals:
                            10 cups water
                            Calories: 1626
                            Carbs:89
                            Percentages: Fats 54.4%, Carbs 20.9 %, Proteins, 24.7%
                            Ruth

                            See my journal, The Balancing Act: Integrating Primal into My Life, for menu plans, musings, and more.

                            Comment


                            • #15
                              Journal Entry for Friday, September 14, 2012
                              Lenten day because it is Friday, and it is also the day of “The Elevation of the Holy Cross”— the day when we commemorate when Constantine and his mother Helen found the true cross buried in Jerusalem.

                              On that day, the cross was elevated above the people who prostrated saying “Lord, have mercy!” This event is enacted liturgically at church on this holy day all over the world. You can even see You Tube videos of this service (look up “The Elevation of the Holy Cross”)

                              Basil, the “Kingly herb” was found growing on the hill above the burial place of the cross. So, at the end of this day’s service we are each given a sprig of basil – we can cook with it, dry it and use it as a dried herb, or just let it dry out and keep it in our prayer corner.

                              Anyway, we had our service last night (at the beginning of the liturgical day), and this was a pretty good day for me. I had more energy in the morning than I have had, and even did some house cleaning enthusiastically!

                              Unfortunately, by evening my energy and resolve was dying. Since it was after dark, technically it was okay to have meat and dairy because liturgically it was already Saturday, but traditionally we observe the fast from meat and dairy until the next morning. However I gave in to temptation and ate a few of the duck cracklings in the fridge (about equivalent to a slice of bacon I think) – not included in the nutrition info because I don’t know how to count duck cracklings – at least I know they did not add more carbs, and that is mainly what I’m concerned about.

                              Also unfortunately during the night (Friday – Saturday), I woke up after the first sleep cycle and felt AWFUL . I had some baking soda and water, and burped a few times and that seemed to help. Then I went back to bed and woke up after the next sleep cycle with a minor bout of diarrhea. I don’t know if it had anything to do with what I ate on Friday, or if it was Thursday’s fried and breaded shrimp. ( I started Saturday morning with a couple of cups of tea.) Here are my food notes for Friday:

                              Sparkpeople Nutrition Notes for Friday, September 14, 2012
                              CW 190.8 (rats! back up a half pound or so.)

                              7:00 2 cups coffee with 2 tablespoons coconut milk

                              8:00 Breakfast Smoothie:
                              1 cup full-fat coconut milk
                              1/2 cup frozen strawberries (70 grams)
                              2 teaspoons coconut oil
                              1 scoop brown rice protein powder

                              9:00 Walk with dog and husband

                              11:00 2 tablespoons almonds

                              12:00 Lunch
                              Curried sweet potato - peanut butter soup
                              1 half raw carrot
                              1 celery stalk stuffed with almond butter
                              Glass of mixed Kombucha & selzer
                              1 square 70% chocolate with orange

                              2:00 1 cup water and supplements
                              1 tablespoon coconut oil with a little stevia sweetened cocoa mixed in.

                              4:00 Go to the Dog Park

                              5:00 3 Brazil Nuts

                              6:15 Dinner
                              Shrimp with enchilada sauce on sauteed zucchini
                              1/2 Avocado
                              A glass of half Kombucha and half selzer
                              1 square dark 70% chocolate with orange

                              Totals:
                              Water: 6 cups
                              Calories:1967
                              Carbs:106
                              Percentages: Fats 67.1%, Carbs 20.7%, Proteins 12.2%
                              Ruth

                              See my journal, The Balancing Act: Integrating Primal into My Life, for menu plans, musings, and more.

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