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!

Dukan – Cosolidation Day 333

Monday was a travel LOTS day πŸ™‚

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 πŸ˜€ 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 πŸ˜€ 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! πŸ˜€

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!Β 

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 😦 Β  Β  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!) πŸ˜€
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.
SautΓ© the onions for 2 minutes and then add the garlic and sautΓ© 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 πŸ™‚
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

Dukan – Sunday Celebration and weekly wrap-up!

Consolidation Phase Day 128 of 500!
Weekly Weight: 146-149
Goal Weight: 155
So Consolidation DOES work πŸ™‚ I can’t believe it’s been 128 days since I met my goal weight! This summer has flown by! I am very consistent with my weight, still weighing every morning and still VERY happy with the results!

This past week has been busy! I am moving back to the States on Thursday after living abroad for 4 years. I have been packed for over a month πŸ™‚ I know, a bit OCD, but what to say. I’ve got 2 large suitcases and a large box as checked luggage (things I didn’t want to risk never seeing again if my shipped boxes disappear into the stratosphere or something.) It’ll be worth paying extra for the peace of mind.

Exercise this past week included running 4-5K 3 times. Walking 4-5K the other 4 nights. I also did 30-45 minutes of yoga 4 times the past week. I hiked the mountain 1 time this past week and hope to do it Tuesday morning as one last hurrah πŸ™‚

I met Hanna and Diana and Jacob (next photo) on the street a couple of weeks ago. They are from Sweden and here to attend the University just down the block from my flat. Jacob had on a Miami Dolphins hat, so of course I stopped them πŸ™‚ They’ve been to dinner a few times and I wish I had met them sooner!

Jacob

 

The weather in Hangzhou has been PERFECT this past 4 days. Sunny and a cool breeze. I’ve had the flat windows opened and the whole place is fresh. The summer heat was oppressive! So it’s a nice break.

Let’s see… what did I eat this week. Lots of tea eggs, as per usual. Lunches consisted of leftover roasts (both pork and beef), salad, cheddar cheese and almonds. Dinners were steak stir fry, pork roast, beef roast, shrimp stir fry and my new favorite way to cook veggies; veggies (broccoli, asparagus, carrots and garlic stems) steamed in coconut milk… OH MY you have no idea how good THAT is… a must try! I also had a dinner out with friends at a local sushi restaurant and a hot pot dinner… guests for dinner almost nightly, trying to cook up all the food in the freezer AND say good bye to friends, new and not so new.

Pork roast… Mmm!

Out for sushi with Baby Milva!

hot pot, hangzhou

Out for dinner with Joe, Chiara and baby Nunu!

You throw in the meat and veggies and it cooks in the hot pot… the liquid on the left is spicy, spicy!!! Mmmmmm!

 

 

 

And I did my last water birth lecture in front of a hundred people or so in a nearby town. I hope my message got across to some folks and they have gentler births!

midwife, china water birth

Me and Liang… on our way to my last water birth lecture. She’s the lead midwife supporting water birth at Hangzhou AIMA.

So, that’s my wrap up! How did your week go? Is it cooling down where you live?

Ciao!

Recipe – Low Carb – Roast Dinner

Last week I met 3 Swedish students that are here in Hangzhou to study a semester at the local university. I’m an extrovert (I’m sure most of you figured THAT out by now!) and the young man in the group was wearing a Miami Dolphins cap, so of course, being the Dolfan that I am, I said hello! By the end of the conversation I had invited Jacob, Diana and Hanna to my flat for dinner on Friday. Tatiana, one of my colleagues, also joined us.

On the menu:
Roast (this one was a prime rib hunk of love!)
Spaghetti squash (that turned out to be pumpkin, lol!)
Roasted vegetables – Onions, yam (which ended up being Taro) and carrots **TARO IS *NOT* LOW CARB… just so you know.
Fresh salad

I cooked the roast for 3.5 hours in the toaster oven and it was PERFECT… I had to fight the urge to not consume it before the guests arrived! The meat fell apart with the fork. In the container with the roast I added the onions, taro and carrots.

I also put the “spaghetti” squash I cut in half, cut size down in a different pan and added the balance of the onions, taro and carrots and baked in the toaster oven (after the roast was done) for 50 minutes. This is when I realized that the “spaghetti” squash wasn’t and went to plan B πŸ˜€

Plan B was removing the flesh from the pumpkin, mashing it, adding in 4 pkts of Splenda, a Tbs of ghee and a tsp of cinnamon… OH MY GOODNESS was this yummy!

I threw the salad together and welcomed my guests… we had a lovely dinner! Here’s the pics!

After everyone left I did a quick clean up and then went for a short 3 km run around the block… perfect way to end the evening!

low carb, roast dinner, prime rib

Hunk of prime rib love… Mmm! You should always brown each side of the meat before roasting in the oven.

low carb, roast dinner, prime rib

Just browning this made the house smell delish!

roast dinner, low carb, vegetables

Carrots, celery, taro and onion… perfect compliments to a roast!

Seasonings… keep it simple!

Taro, Taro root

Taro in all it’s purply glory… It’s quite starchy, but has a lot of bang for it’s buck… it’s full of fiber and tastes a bit nutty.

low carb, roast dinner, prime rig

Ready for the toaster oven!

pumpkin, squash

My Un-spaghetti squash… it was yummy anyways!

low carb, roast dinner, prime rib

Falling apart with a fork!

low carb, roasted vegetables

The veggies after I removed from the roasting pan… Nom!

pumpkin, squash, mashed pumpkin

Making Mashed Pumpkin

Mixed Salad

Mixed Salad… I love adding purple cabbage for color and taste!

Dinner ready for the guests!

Hanna, Tatiana, Diana and Me… Lovely dinner companions!

One of the awesome things about living abroad is the people you meet. We have choices in life. We can go about our business and walk around with our eyes averted or we can keep our eyes open and look for new friendships. I choose the latter. I have met so many amazing people from all over the world these past 4 years living abroad… treasures, every one of them and lots of stories I have of my journey, as I head back home for good in 10 days.

Do you extend yourself to strangers?

Ciao!

p.s. added a pic of my Blue Sparkly Notebook to the last post πŸ™‚

 

 

 

 

 

 

 

 

 

 

 

 

Recipe – Low Carb – Yummy Lunch

EGG ASPARAGUS OMLET WITH SALAMI
Quick and easy and nutritious! It’s what’s for lunch!

Serves 1
Prep Time: 2 minutes
Cook Time: 4 minutes

Ingredients:
3 eggs
1 tsp chili paste
Couple shakes hot sauce
2 tsp Coconut oil
5 stalks asparagus
2 Tbs shaved Parmesan
* Omit the hot stuff if you want, but boy does it amp it up a bit! πŸ™‚
**Dukaners add oat bran or flaxseed meal to egg mixture to get your fiber in.

Salami – read the label!!

Heat oil in pan on medium. Toss asparagus in. Stir. Cook 2 minutes. While asparagus cooking whip eggs in bowl. Stir chili paste into eggs, whip well add to asparagus. Covering the bottom of the pan. Put the lid on for 90 seconds.
Take lid off, shake some hot sauce on and add Parmesan on top. Cook another 30-60 seconds.
Plate the salami the the omelet & Enjoy!

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