What I Eat In A Day #3

 

My eating time window is between noon and 8:00 pm and that works really well for me.  I usually only eat two meals a day within that eight hour time window.  Most people who do this call it intermittent fasting, or IF, but I just refer to it as what I do.  I start my day with a couple small cups of black coffee and two 16 ounce glasses of plain filtered water.  Around 10:00 am I enjoyed a Keto (bulletproof) coffee with 2 Tbs. of heavy cream and 1 Tbs of MCT oil whizzed into a large cup of black coffee.  Sometimes will I some add vanilla extract.  Cinnamon or pumpkin pie spice is a nice addition as well.

 

Shortly after noon I have my first meal.  This time I made a cheddar & broccoli egg casserole with sausage.  It was delicious!  Super easy to put together too.  I will post the recipe on Wednesday. 

For supper I made a simple spicy Italian sausages with tomatoes, peppers, onions and garlic.  It pairs nicely with a fresh green salad on the side. I had a couple squares of 90% dark chocolate as my sweet treat after supper.

 

I find that by keeping my meals simple and varied I am adequately nourished and seldom bored by what I eat.  Variety is key to helping me stay on track with healthy eating.

 

What I Eat In A Day #2

 

I am not much of an early morning eater so having my time window between noon and 8:00 pm works really well for me.  I usually only eat two meals a day within an eight hour time window.  Most people who do this call it intermittent fasting, or IF, but I just refer to it as what I do, pretty much every day.  I started my day with a couple small cups of black coffee and two 16 ounce glasses of plain filtered water.  Around 10:00 am I enjoyed a Keto (bulletproof) coffee with 2 Tbs. of heavy cream and 1 Tbs of MCT oil whizzed into a large cup of black coffee.

 

A Three Egg Sausage & Cheddar Omelet With Half An Avocado

Shortly after noon I was ready for my first meal.  I made a sausage and cheddar omelet and sliced up half an avocado.  I like a little Tabasco on top.  That was filling enough to keep my going until 7:00 in the evening with more water in between.  I also enjoyed a 3 ounce glass of Merlot.  My next meal was a large dinner salad - a tuna Cobb salad topped with cheese, sliced egg, sliced mushrooms, marinated artichokes, olives and lightly dressed in bleu cheese dressing.

 

Tuna Cobb Salad

I find that by keeping my meals simple and varied I am adequately nourished and seldom bored by what I eat.  My breakfast choices as well as the salad I made is a great way to do Keto on a budget.  I did not have anything for dessert.  The salad was more than enough to fill me up.

Chicken Egg Roll In A Bowl

 

I make traditional Egg Roll In A Bowl quite often.  This time I decided to change it up a bit with some different ingredients.

 

Chicken Egg Roll In A Bowl

 

1 large chicken breast, thinly sliced

5 sliced mushrooms

5 sliced green onions

1 pkg. coleslaw mix

3 eggs, beaten

1 Tbs. minced garlic

2 Tbs. soy sauce

1 Tbs. olive oil

Sesame oil (optional)

Sriracha sauce (optional)

 

In a wok or large skillet heat oil over medium heat, sauté sliced chicken until cooked through, add mushrooms, green onions and garlic.  Continue cooking until mushrooms are tender.  Add coleslaw mix and soy sauce.  Stir until cabbage is soft.  Make a well in the center of the mixture and pour in eggs.  Cook eggs stirring until medium set.  Stir eggs and mixture together to combine until completely cooked.  Remove from heat.  Garnish with sesame oil and sriracha sauce, if desired.  Makes 6 to 8 servings.

 

This is a delicious variation on the low carb original.  I'm not sure what the exact macros are in this one, but I'm sure it is fairly low.

  

Because chicken breast is so lean you can use thighs instead if you prefer.  The eggs add more fat and great nutrients and garnishing with sesame oil adds some good fat to this too.

What I Eat In A Day

 

I usually only eat two meals a day within an eight hour time window.  I am not much of an early morning eater so having my time window between noon and 8:00 pm works really well for me.  Most people who do this call it intermittent fasting, or IF, but I just refer to it as what I normally do.  It's pretty much how I've been long before I started Keto.

 

I start my day with a couple small cups of black coffee and two 16 ounce glasses of plain filtered water.  Around 10:00 am I enjoy a Keto (bulletproof) coffee.  It is my favorite part of my day.  I love, love, love my Keto coffees.  There are many different ways to make Keto coffee and I will typically just use 2 Tbs. of heavy cream and 1 Tbs of MCT oil whizzed into a large cup of black coffee.  I use a battery powered matcha mixer which works really well to blend the MCT oil into the cream and coffee.  Often I'll add a teaspoon of vanilla.  I prefer not to use sweetener in my coffee.

 

Scrambled Eggs & Cheese With Tabasco And Half An Avocado

By noon or shortly thereafter I am ready for my first meal.  Most of the time I eat some type of an egg dish or I reheat leftovers from the day before.  Eggs are a main staple of my diet as we have chickens and are able to have our own organically and free range raised eggs.  Our chickens are spoiled rotten and very much loved as pets.  I make sure they are healthy, happy and fed a really good diet.  The eggs they give us are exceptional.

 

Pan-seared Rib Eye With Sauteed Pesto Shrimp & Asparagus

My next meal is in the evening and is typically a standard sized serving of lean meat and a large serving of vegetables.  Steamed, sautéed or fresh vegetables prepared with herbs and spices as well as avocado oil or good quality olive oil is where I get the most variety in my diet.  I cook most of my meats in rendered bacon fat.  I prefer to cook chicken in olive oil.  Fresh green salads are another big source of my vegetable intake.  Low carb dressings and vinaigrettes are my preference to dress a salad.  I try to make most of my dressings, however I do occasionally use store bought options.

 

I find that by keeping my meals simple and varied I am adequately nourished and seldom bored by what I eat.  I drink a lot of filtered water throughout my day, enjoy flavored sparkling waters with no added sweeteners and teas on occasion.  Sometimes, if I've been extra active, I'll drink some V-8 juice.  I try to steer away from diet sodas or anything with sugar substitutes add to them.  My most frequent dessert is a square of 90% dark chocolate and sometimes Keto ice cream.  Most of the time I forgo desserts.

Beans (Legumes) On Keto???

 

When eating for health a good question to ask is "should I include beans in my keto lifestyle?"  Legumes have a ton of great things about them.  High in protein, fiber and loaded with essential minerals like potassium and magnesium that are key for lowering or maintaining blood pressure.  They are easy to make, versatile in many recipes and an excellent low cost food source.  Did I mention delicious too?  A lot of bang for your buck.

 

The decision as to whether or not to include beans as part of a keto lifestyle is a personal choice that only you can make.  As an excellent complex carbohydrate I have decided to add them mainly because of the nutrients they offer me and in all actuality they are fairly low in carbohydrates as compared with other foods, such as bread, pasta and even potatoes (although the spud has a lot to offer as well).

 

I don't plan to eat them every day, more like once or twice a week if that, but what I do like about this decision is that it opens up additional food options for me and variety in our daily diet is very important.  Not only to keep us satisfied and prevent burnout from eating the same things day in and day out, but also a variety of foods equals a variety of nutrients we consume.  Keeping a good balance of various nutrients promotes health.  Legumes are also high in fiber, another plus for healthy digestion.

 

If I was doing keto for weight loss I would be less inclined to head down this road.  However, as part of a heart healthy, migraine free, energy driven lifestyle I'm excited about this change to my diet and all of the great meals to come using legumes.  There are many healthy ways to prepare and incorporate beans into my diet.  I'm sure there will be some recipes coming very soon.

 

Targeted Keto & Some Meals I've Been Eating

The most popular form of Keto is the strict diet most people use for weight loss.  35 grams or less coupled with an approved food list has helped countless people to lose weight and keep it off.  It is also a fantastic option for diabetics and patients with life threatening diseases such as cancer.  When I initially began my Keto journey I did this diet in an effort to gain control over migraine headaches that had been plaguing me for years.  It has really worked well for me.

 

Deviled eggs, sliced strawberries & banana

I've been Keto for over three years now.  After the first year I changed from the stricter version to a modified or targeted version to maintain my health and well being.  I began by slowly adding back healthy food items, mainly fruit (like bananas) and Keto bread or low carb tortillas.  I still stay away from refined sugars and complex carbohydrates for the most part, opting instead for sweeteners like stevia and monk fruit.  Occasionally erythritol.

 

Roast chicken, salad greens, olives, sliced almonds, Asian dressing

I've done really well with a targeted Keto lifestyle.  I very rarely end up with a migraine and when I do they are not nearly as severe as they once were.  Keto has been a real life changer for me.  After my recent cardiac issues this year I was quite concerned about having to abandon my Keto lifestyle.  I have seen the approved cardiac diet recommended by the American Heart Association and looked at the Mediterranean diet which is also advised for heart health.  With both it seemed to me it was a lot of carbohydrates and refined sugar.  I was extremely concerned that it would cause me to gain weight, which I knew would not be good for my heart, blood pressure or my joints.  I also do not want to reintroduce migraines back into my life.  Fortunately the Keto lifestyle is still very much doable for patients with heart issues.  You just have to be smart about your food choices.

 

Salmon, steamed broccoli, spinach salad w/ sliced mushrooms & cranberries

Not a whole lot has really changed for me as far as the meals I am making, except that I am much more careful about the amount of sodium I consume so I don't retain water and I am much more particular about the types of fats (olive, avocado & nut oils) I consume.  I don't really enjoy animal fats that much so this works better for me anyway.  I've also increased the amount of fish and chicken based meals and am boosting my fruit and vegetables a little bit more.

 

Scrambled eggs, sugar free yogurt, banana

For many, many years I have typically only eaten two meals a day.  I'm just not a breakfast eater and I have always been an intermittent faster before I even knew that was a real thing.  I love breakfast foods, just not first thing in the morning.  My body does not like to eat too early and I seem to do better if I have brunch later in the day and then supper so I am continuing to that.

 

Egg roll in a bowl topped with chili sauce, scallions & ginger, egg drop soup

My meals are simple to prepare.  Lean meats in small portions, loads of nutrient rich vegetables, some fruits, plus nuts and nut oils to garnish certain dishes.  I'm upping my game by putting more effort into my cooking and meal preparations with an emphasis on making my meals as pretty as they are nutritious and delicious.  Having a wide variety of food options to avoid burn out is also very important to me as well.

 

Stir fry vegetables w/ sliced pork chop & sugar free teriyaki sauce

So far I feel I am doing pretty well.  I am making food a huge priority in my life to prepare my healthy meals every day.  I'm finding that I truly enjoy cooking and meal planning even more than I did before.  I very much look forward to it on a daily basis.  Good food is the best medicine.

 

 

Did My Keto Lifestyle Hurt My Health?

 

Nope!  Not one bit.  If anything, I am so incredibly grateful I made the decision to go Keto just over three years ago.  While in the hospital I had a lot of blood work done.  One of the tests ordered by the cardiologist was a complete lipid panel and it came back perfect.  My cholesterol is spot on as was all my other blood tests.  I am not overweight and in great shape.  By all accounts I am healthy as a horse!  Except for that one heart thing I've got going on…..  But a poor diet and unhealthy habits and lifestyle are not contributing factors.  Yay!

 

I had said to the nurse that if I was told I had to give up
my keto coffee there would be some real tears

So, with that in mind, I was told to stick to my regular diet and keep it up.  As with anything I do I know there is always room for improvement.  While I'm not one of those keto peeps that eats a ton of red meat and bacon and drinks bacon grease (I'm joking about that, I don't think anyone really does that 😋), I do know I want to be even more particular about my food choices.

 

I plan to make a few more tweaks and changes to my menus, in particular to watch my sodium so I don't retain water and tax my heart, focus on super healthy fats like olive oil, nut oils and avocado oil for cooking, lean cuts of meat, more fish and chicken and loads more vegetables.  I'm adding fruit to my diet in small quantities for more nutrients and better variety.  I have also upped my water consumption to flush out all the toxins I had been given in the hospital (highly recommended by the nurses).

 

Finding keto bread has been a real game changer

I don't want to find myself eating leftovers day in and day out either so I'm cooking in smaller batches so I don't burn out on my food choices.  And because I am worth it I am focusing more on the creation of my meals as well as how I prepare them and plate them.  I think it is really important that our food is not only healthy and nutritious, but also pleasing to the eye.  I love, love, love dishes and I have a nice collection of cute ones.  It will be a lot of fun to use them on a daily basis instead of waiting for special occasions.

 

Because I do truly believe food is medicine I feel this is an important place for me to focus my attention and efforts right now.  I'm excited to try some new recipes and enjoy some foods I haven't had for a while.  I will be sharing more about the meals I make in some upcoming posts so stay tuned.