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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Dukan – Cosolidation Day 333

Monday was a travel LOTS day 🙂

Drove the 70 miles to work after having a nice breakfast of 2 scrambled eggs with a half sauteed onion.
Angie took this pic of me… I need to get back out and run… thighs are looking a little thick!!

Work Monday 4/8/13

Work Monday 4/8/13

Lunch was 3 slices of rare roast beef… YUM! And a couple of cups of coffee.
Snack: 2 boiled eggs
I then raced north to get Sydnie from after school care and picked her up dinner then raced back south 35 miles to teach a class at a hospital. Had a great time meeting a few couples that are now more prepared to have a good birth experience!
Then the drive home at 9 p.m…. forgot to eat dinner!!! So I had a FF Greek yogurt with splenda and flax seed.
I then went out for a quick walk before bed.

Water intake: 2700 mL
Exercise: 25 minute walk 😦
Weight Friday: 168
Weight Monday: 167 Argh!

I did take a 6 mile bike ride along the ocean road on Sunday morning and it was glorious… perfect weather! Glad I’ve got the bike in working order.

Ciao!

Dukan – Consolidation Day 249

Monday was a PP day 😀 I haven’t written those words in a long time! I weighed myself and was up to 154 and said out loud, “whoa, Nelly” and decided to get better control. I think it’s more about reduced activity than anything else. I’m eating clean, gluten-free food.

Breakfast: 2 boiled eggs, coffee, 500 mL water
Lunch: 4 slices roast beef, 2 slices provolone, 500 mL water
Dinner: stir fry pork loin with onions and garlic, 500 mL water
35 minute quick walk
Snack: Fat free Greek yogurt
Bed

Woke up this morning down 2 pounds. Happy girl : D

Ciao!

Dukan – Consolidation Day 249

Monday was a PP day 😀 I haven’t written those words in a long time! I weighed myself and was up to 154 and said out loud, “whoa, Nelly” and decided to get better control. I think it’s more about reduced activity than anything else. I’m eating clean, gluten-free food.

Breakfast: 2 boiled eggs, coffee, 500 mL water
Lunch: 4 slices roast beef, 2 slices provolone, 500 mL water
Dinner: stir fry pork loin with onions and garlic, 500 mL water
35 minute quick walk
Snack: Fat free Greek yogurt
Bed

Woke up this morning down 2 pounds. Happy girl : D

Ciao!

Finding Sandi…

It’s been a busy week! I started out with my typical day off and spent all of Monday cleaning house after having grandkids there all weekend! 😀

On Monday (or was that Sunday? Sheesh, I can’t remember!) I managed a walk with a friend over the bridges that I posted about last week…

Walking the bridges!

Walking the bridges! Around the 3 km mark there is a dock that goes out over the water! 

Then Tuesday and Wednesday a commute to job 1… the Center Director at an amazing birth house. Upside… I work with some crazy and fun people. Downside… it’s an hour drive each way and for only 3 days a week, which doesn’t pay the bills 😦

It's been a grey kinda week! Grey dress, grey hose, grey shoes... at least the sun is shining!

It’s been a grey kinda week! Grey dress, grey hose, grey shoes… at least the sun is shining!

Then on Thursday I started a new, every once in a while job, teaching at a college about 20 minutes even further from my home… Not complaining, as it supplements my income!

Then on Thursday afternoon I drove another 35 miles south to do some admin work for a midwife friend of mine who is converting her practice to electronic medical records. I spent the night at her house, so I could get an early start (and not waste time and money on driving!) and had this yummy breakfast…

Chicken sausage, mushrooms and eggs. Mmmm!

Chicken sausage, mushrooms and eggs. Mmmm!

Here it is finished…

Breakfast plated.

Breakfast plated. I love adding avocado!

I then set out for a long day of data entry and scanning. Totally worth it. As it could all be done via wifi I sat outside on the deck next to her pool and worked all day! The Vitamin D was welcome! BeBe loved it too…

BeBe loves being a Florida dog!

BeBe loves being a Florida dog!

Janice came home just as I was cooking this for dinner…

Stir fry: Omaha steaks with scallion, garlic, mushroom and asparagus! OH MY!

Stir fry: Omaha steaks with scallion, garlic, mushroom and asparagus! OH MY!

I have found myself in a bit of a rut and a little down the past few weeks. My plan was to come home, work PT at the birth house and take time to get my health and fitness business up and going. Part of the problem with feeling down is that I COMFORT EAT 😦     I have caught myself reaching for things (mostly dark chocolate or Fritos) when I’m feeling sorry for myself. Two significant things happened yesterday to kick me back on to the right path.

One… I spoke with Jamie, my amazing logo designer, about getting my web site for the business going. She is so encouraging and gave me an assignment to get the text going. So do know that I am committed to getting the site up by FEBRUARY 1st (I say this more for me than anyone else, lol)

Two… I got a message on Facebook in my “other” folder, while on the phone with Jamie! I opened it and found these words (I’ve not posted the whole message)…

I just wanted to let you know what an inspiration your Dukan journey has been for me. I started Dukan on August 20th of this year and so far have banished 50lbs. I have about 35 more to go. Not sure how I came across your blog, but I have finally got caught up to date with your journey. Soooo many times I have turned to read a few days of your blog when I was battling cravings etc and the words spoke right to me!

Towards the end of the message the letter writer encourages me to write more posts, and I need to, and thank you for encouraging me to do that! This weekend I am going to write out a blog post schedule and STICK TO IT! Ironically, she and I started Dukan on the exact same day (a year apart) with the exact same weight to lose! How cool is that!?!!

I need to find myself. I need to take the time to immerse myself in solitude and write and write and write my business goals out, again, once more, so that it becomes clear again. I need to keep writing out my vision boards and focus on making them a reality. And I need to respect who I am, what I’ve achieved and continue to feed my body GOOD.CLEAN.FOOD! Because I look and feel better than ever!

How do you make sure that you turn your visions into reality? How do you keep yourself on track?

Ciao!

 

 

 

 

Dukan – Consolidation Day 222 – Recipe

Wow!!! 222 days since I met my goal weight… time sure flies. I’m nearly half way through the 500 days of Consolidation (it is 5 days for every pound you lost to your goal weight, which for me was 155, so 100 pounds lost… that said, I actually lost an additional 11 pounds for a total of 111 pounds, but I’m not counting those in my Consolidation #)… clear as mud?

Since Thanksgiving I had gained 3.5 pounds. This brought me dangerously close to 150 pounds… On Friday I was 149.8. So I took action. I decided to do 4 Pure Protein days in a row this week. I started on Monday.

Breakfast:
2 boiled eggs and 2 slices of sharp NY cheddar (yum!!!)
Lunch:
4 slices of deli roast beef and 4 slices of deli sliced turkey with 2 slices of muenster cheese
Dinner:
Pork Chop baked in the oven with onions

Tuesday…
Breakfast: 2 egg omelet with cheddar and 3 slices of bacon (yes, i technically know this is not Dukan friendly, but it is low carb!) 😀
Lunch: OMG Crockpot Tuesday… recipe below
Dinner: Stuck at the birth center assisting a birth…. 7 olives and 6 squares of feta cheese… low carb, but NOT the dinner I was hoping for 😦
Snack: FF Greek Yogurt w/Splenda

Should have taken a picture BEFORE it was nearly devoured!

Should have taken a picture BEFORE it was nearly devoured!

Dukan Spicy Chicken
Serves: 8 (I feed the crew here at the Palms Birth House lunch on Tuesdays)
Ingredients:
1 TBS coconut oil
4 pounds chicken thighs (boneless/skinless) You could use breasts, but thighs are WAY CHEAPER!!!
2 large onions, chopped (I like big chunks)
4 garlic cloves (crushed and chopped)
Grated zest of a lime
Juice of same lime
6 TBS apple cider vinegar
3 TBS water
2 tsp pumpkin pie spice
1 tsp cumin
1 tsp paprika
1 tsp crushed chilli flakes
2 TBS splenda
Dash of salt
I also added a TBS of my son-in-laws homemade Awesome Sauce (think home grown habenaros!)

Turn your crockpot to HIGH.
Heat a skillet on medium with coconut oil. Brown the chicken in the skillet, 3 minutes each side. Add to crockpot.
Sauté the onions for 2 minutes and then add the garlic and sauté two more minutes. Add to the crockpot.
In a small bowl mix the rest of the ingredients. Add to the crockpot.
Cook on high for 3 hours.
Eat and enjoy!

This lunch was FANTASTIC! The entire birth house smelled so yummy! It was very much a winter dinner. Let me know if you try it!

Ciao!

Recipe – Paleo – Coconut Flaxseed Bread Tweaked

So I tweaked this recipe to make it even better. Well, actually, at first because I didn’t have enough of the original ingredients AND I had coconut milk that I wanted to use this week, since I’m moving back to the States on Thursday (WOO HOO!!!). Tatiana came to dinner and had the first batch and said this was, “MUCH BETTER!”… Sweeter and moister. So here goes:

COCONUT FLAXSEED BREAD – IMPROVED

COCONUT FLAXSEED BREAD
Serves: 8
1 serving = 1 slice

Ingredients:
3 Tbs coconut creme powder or coconut flour
12 Tbs flaxseed, ground
1/2 tsp salt
1 tsp baking soda
6 pkts of Splenda (or 6 tsp of your favorite sweetner)
5 eggs
1/4 c coconut oil
1/8 c coconut milk
1 tsp apple cider vinegar (not quite sure that’s what I used, lol… this is China, had to guess at it in the little store)

Preheat the oven (in my case the toaster oven) to 350 F.
Grease up a loaf pan with coconut oil.
Mix the dry stuff together, Mix the wet stuff together, Mix the dry and wet together 🙂
Pour into the pan.
Bake for 40 minutes.
Loaf is done when you stick in a chop stick (hey! I live in China!) comes out clean!
Enjoy!

This loaf came out browner, sweeter and moister than the last loaf.

dukan bread, paleo bread, low carb bread, atkins bread

Coconut Flaxseed Bread

Nutrition info per serving: Calories 150, Protein 5.5g, Fat 13.8g,
Total Carb 2.8g, Net Carb 0.4g