Low Carb Keto Cream Cheese Pancakes

These were easy to make and yummy!

4 pancakes

2 servings

Nutrition each serving:

Calories 390 k/cal

Fat 35g

Protein 16g

Carbs 3g

Ingredients

4 oz cream cheese

4 eggs

I added a pkt of Splenda (optional)

Butter ~4 tsp

Directions:

Put cream cheese and eggs in a blender. I took my blender off and shook it to have an even batter.

Place a pat of butter in small pan and melt.

Pour batter to cover bottom of pan.

When you see the sides turning up, flip (about 2 mins on medium heat).

Cook another minute and plate.

Repeat

Enjoy!

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Crock Pot Ribs

Yummy Paleo and Dukan Consolidation friendly meal tonight. 

I got 4 boneless country style ribs. Cut them in half, shook up with some yummy rub, browned them in coconut oil and threw them in the crock pot with onion, celery, carrot and green onions. I also tossed in the juices from the browning and a half cup of the flat, left over La Croix berry sitting on the counter. 

Mmmm mmmmm good!







I forgot to take a pic of the food in my bowl, but it was fall apart yummy!!!

Enjoy!

Ciao!

Dukan Diet – Update

I can’t believe it’s been 13 days since I posted. Caught another cute baby and did tons of clean eating and exercise while in Shanghai.
Still on track, down 11 pounds!!!
Just spent two days in Hong Kong with my friend Alice…

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And found a lovely running path this morning in Shenzhen…

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Pleased with my progress!
How are your summer plans going!?
Ciao!

Dukan Diet – Days 9 & 10 – A baby and an update on Tiff

Eating strict Dukan, feeling groovy! Feeling very good about the diet and the exercise. I set a goal to do 25 miles by July 1st, I surpassed that this afternoon! It’s the 11th! Woot!!!

The support I’ve had for Tiffany from family and friends, local and afar, has been amazing. I feel so blessed. Tiffany is feeling overwhelmed by the generosity. A reply yesterday from her had me in tears… My love, Tiffany, you DO deserve the love and support of all these people. TIFF had her heel set and she’s now in a cast up to her knee, no weight bearing for 6 weeks. Hard with four kids, but she’ll be able to do it with continued support. She had pain relief initially we the cast, but now that her swelling is going down, she’s actually having pain again. The doc will put on a smaller cast Monday, to support it more.

And…. A baby. A lovely wee boy slipped into my hands yesterday afternoon. This is my 2nd of the two babies I came to China to assist earthside. I’ve said it a few thousand times and will continue saying, I am so blessed to be present and in service to families at their births. I came home, had dinner and did 5K, faster than I had in a long time (which is slow for most, but fast for me… At least I’m out there, lol). A birth high… Feels so good!

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During this run I also restarted C25K because Jenni and Sadie are doing it (my oldest daughter and my granddaughter). They started yesterday, too. So when I get home, we’ll be up to speed with each other and can run together. We’re doing the virtual kilomathon together this month and a 5K near home together in September. Three generations running together… How cool is that?!?!

Dukan Diet Redo – Day 6 – PV

Another day in Shanghai. Went out on foot today while the sun was shining. Found a park nearby with an elevated walkway and a running path marked off in 25m increments. Pretty awesome!

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Feeling like this today…

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And this was my walk…

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Breakfast: 2 fried eggs
Lunch: pork stir fry
Dinner: amazing burger (no bun) at Blue Frog with some veggies
Snack: FF Greek yogurt

And I finished reading Dan Brown’s Inferno. Lots to think about at the end of that book!

How was your week?

Ciao!

Dukan Diet Redo – Day 4 & 5 – PP/PV

I’ve had a busy first few days in Shanghai getting settled in, meeting new people, finding the grocery stores, etc. I am staying with friends of the couple I am here to assist and they are all lovely. On Wednesday I got to hang out with the awesome kids at Amy’s house and then came back to the flat I am staying in and met a pretty awesome 5 1/2 year old… she thought I came to Shanghai to be a “wife” for Amy, too stinkin’ cute.

Day 4 Food:
Breakfast: 2 tea eggs
Lunch: salami (yes, I know that the fat is too high for Dukan, but it’s what was available, lol) and 2 ounces of low fat cheese
Dinner: Beef stir fry
Snack: FF Greek yogurt with flax seed
Water: 1300mL
Exercise: Walked around all day and didn’t calculate that, but did an intentional interval walk: 1.9 miles

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View from the balcony of the flat I’m staying in. It’s been around 70 degrees and hazy since I got here Tuesday evening. The sun peeks through the haze every once in a while 🙂

Thursday was Day 5:
Breakfast: 2 fried eggs and a sausage link
Lunch: Iced coffee and FF Greek yogurt
Dinner: Cauliflower stir fried with ginger and spicy something!! Yum and some beef stir fry, as well. So yummy!
Snack: FF Greek yogurt
Water: 1500mL
Exercise: 2.2 interval walk + walking around all day.

I have my blue tooth keyboard hooked up to my iPad so typing is so much faster and easier!

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It’s Friday afternoon here, just found out the Miami Heat lost to the Spurs… argh… they need to get it together!!! I’m off to explore the streets!

Ciao!

Dukan Diet Redo – Day 2 – Attack

Day 2 and all is well. Still no scale, but I’m sure I’m losing. I’m heading up to Shanghai this evening for 2 weeks, I love visiting familiar places, although I feel Shenzhen is familiar now!

Feeling good, no tummy troubles, eating perfectly 🙂

Breakfast: Scrambled eggs
Lunch: Pork belly, 1/2 onion
Dinner: big ole hamburger (lean)
Snack: yogurt with flax seed meal
Water: > 2000mL

I walked 4.86 miles yesterday & did a 75 minute yin yoga class. This is from one of my walks:

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Time to finish packing for my flight!

Ciao!