I still limit my sugar intake, still have good fat as main component of my diet, along with veggies or fermented pickles or both. Still very little rice, occasional wheat products (bread or dessert). It's hard to resist the wheat and sugar especially when I see my sons rejoice whenever I announce that I am baking something. Even if I try to explain to them the health benefits of eliminating these in our diet, something about baked goods -- even just the thought of them -- brings euphoria. Can you see how sugar and wheat can be so addicting?
Anyway, my weight today was 125.6 lbs (has been yo-yoing in the 125-126 in the past few days despite my high sugar intake) and blood sugar was 90.0 despite only an 8-hr fast (I last ate some fatty bone meats/ligaments). Today I even plan on making apple pie (freshly picked apples from yesterday afternoon!).
But I figure it's best to start my mornings with high-fat no-carb meals. then I go through the day feeling less hungry. Having sweets after oily meals is a habit that's hard to break. But when I do, I try to minimize.
I notice that now if I have major wheat and/or sugar intake, I get: diarrhea, worsening of eczema, appearance of some pimple-like rashes on my thighs, joint aches, and WEIGHT GAIN of up to a pound in a day, mostly on my belly.
I have added into my nutrition repertoire beef marrow broth (and the marrow that comes with it). Packed with easily absorbable vitamins (remember the fat-soluble vits A, D, E and K) and minerals leached from the bones/marrow as they were slow cooked for 24-48 hours.
My body is happy.
Wednesday, September 26, 2012
Sunday, July 29, 2012
4-Day Food Log
just a review...Weight on 7/25 was 127.2 but I had coffee with sugar, and mozarella sticks with flour batter coating.
7/26: Weight was 127.6 (I gained!)
BF: 2 egg-omelet, liempo pieces, tomato salad, 3 sips Kefir milk
L: Beef broth with some meat
S: pork adobo and hard-boiled eggs (in a hurry to get to work)
7/27: Weight was 126.6 lbs (yehey!)
BF: Beef broth + some meat and cabbage; 1 sip kefir milk
L: 3 pcs adobo (had no veggies; I was lazy and did not feel like making a plate of food. I just picked on the leftover adobo)
Snack: 1 small popcorn and 1 small pepsi (a no-no! But we watched Batman...)
S: (McDo; would have been a big no-no because the meat sucks and dressings have high carb) - had Sweet Sesame Ginger Salad with grilled chicken
7/28: Weight was 127 lb (blame the popcorn and pepsi!)
BF: Pork Liver steaks
Snack (during noon time): soft serve ice cream (I just had to make hubby happy)
L: Liver steaks again!
S: (I cooked!) Grilled chicken; pork adobo; salad greens with yogurt dressing.
7/29: Weight was 126.6 (yehey again! lost despite the ice cream)
BF: 2 eggs + tomato-chive salad
L: 2 pcs sausage, some scrambled eggs; salted egg+tomatoes; iceberg salad with yogurt dressing; Kefir milk
S: Pork Tocino (homemade; had maple syrup and brown sugar, though); stir-fried green beans with caramelized onions
Snack: 1 cup Kefir with 1 tsp honey (a no-no for honey); sugar snap beans; and another no-no -- 1 scoop coffee ice cream on sugar cone (expect weight gain tomorrow)
7/26: Weight was 127.6 (I gained!)
BF: 2 egg-omelet, liempo pieces, tomato salad, 3 sips Kefir milk
L: Beef broth with some meat
S: pork adobo and hard-boiled eggs (in a hurry to get to work)
7/27: Weight was 126.6 lbs (yehey!)
BF: Beef broth + some meat and cabbage; 1 sip kefir milk
L: 3 pcs adobo (had no veggies; I was lazy and did not feel like making a plate of food. I just picked on the leftover adobo)
Snack: 1 small popcorn and 1 small pepsi (a no-no! But we watched Batman...)
S: (McDo; would have been a big no-no because the meat sucks and dressings have high carb) - had Sweet Sesame Ginger Salad with grilled chicken
7/28: Weight was 127 lb (blame the popcorn and pepsi!)
BF: Pork Liver steaks
Snack (during noon time): soft serve ice cream (I just had to make hubby happy)
L: Liver steaks again!
S: (I cooked!) Grilled chicken; pork adobo; salad greens with yogurt dressing.
7/29: Weight was 126.6 (yehey again! lost despite the ice cream)
BF: 2 eggs + tomato-chive salad
L: 2 pcs sausage, some scrambled eggs; salted egg+tomatoes; iceberg salad with yogurt dressing; Kefir milk
S: Pork Tocino (homemade; had maple syrup and brown sugar, though); stir-fried green beans with caramelized onions
Snack: 1 cup Kefir with 1 tsp honey (a no-no for honey); sugar snap beans; and another no-no -- 1 scoop coffee ice cream on sugar cone (expect weight gain tomorrow)
Wednesday, July 25, 2012
3-day Weight and Food Log
My weight on 7/22 was 126.6 lbs. On 7/23, it was 126.6 even if I had kefir milk and avocado the past day, which had carbs. So with the amounts I consumed that day, my weight remained steady. If I were to lose weight, I should limit them further.
Foodlog for 7/23 ~
BF: 2 eggs sunny side up + liempo (about 2 oz was all I could eat)
Lunch: Paksiw na tulingan (1 whole) + tomatoes with chives and my patismansiluya + lettuce with yogurt salad dressing
Supper: I cheated here -- It was Cecilia's daughter's 16th birthday and I came to help and also to join the celebration. I munched on a LOT of watermelon and some cantaloupe (sugary), ate 1/4 cup rice (carb), 1/2c pancit (carb), beef with broccoli (flour in sauce), ice cream and cake! I expected a weight gain.
I tried to use up the readily available calories by dancing zumba for about 30 minutes.
Weight on 7/24: 128.8 lbs. I gained 2.2 lbs! Bad....
Foodlog for 7/24:
BF: dinuguan (1 bowl) and liempo (about 2 oz), chocolate mint tea (chocolate mint came from my garden; it is a variety of mint and has no chocolate)
Lunch: I had a date with Maricor at Starbucks, so I had to get cafe latte with less than 1 packet of sugar (one thing for sure, my taste buds are now more sensitive to that sweet taste).
At about 2pm when I got home, I went to the grocery store and munched on 1 mozarella stick (skimmed milk so low carb), then from the grocery store to home (15 minutes) followed that with late lunch of liempo and lettuce salad with yogurt dressing.
I had to head to Farmington to do a cooking demo to a group of students interested in Asian cuisine. I cooked chicken breast adobo and ginataang fiddleheads. I ate with them so that was my part 1 supper (bitin eh).
Supper part 1: 2 oz chicken breast + 1 cup ginataang fiddleheads. i did have 16 oz lemonade (sugared)
Supper part 2: I ate tinolang manok (3 pieces wings, lots of veggies and about 2 cups broth). Busog.
Weight on 7/25: 127.2 lbs. Despite all that I ate the past day, just by restricting carb/sugar source, I lost 1.6 lbs. I did not even exercise yesterday.
BF: Beef (oxtail) in broth with shredded cabbage (parang beef mami) + 3 sips of milk kefir (still afraid the carb content will make me add weight again).
Lunch: Tortang talong! (I got two eggplants from my garden today, first harvest!) - made this with 4 eggs and topped with some roast beef deli slices (about 3 oz) just so I could use up what hubby had not consumed after having it for lunch times two days. I could not believe I finished the whole thing. I had 1 fish (leftover paksiw na tulingan which I deep-fried in bacon fat). While I am not supposed to consume processed foods due to their propensity to have sugars, I figured, limiting their amount should be offset by my heavy intake of fat. We will see tomorrow what my weight will be.
Supper: We ate at Friendly's due to husband feeling the need to eat foods he craves. (I feel guilty!). Had 3 small mozarella sticks (covered with flour); a good serving of salad -- I had Mandarin Chicken Salad with Sweet Sesame Ginger dressing. .The mandarin oranges, some fried noodles, and the dressing were sweet, so I consumed only half of the dressing, removed most of the noodles. However, I also had a cup of hot brewed coffee to which I added 1 packet of white sugar...oh well...I hope my sugar intake was low enough.
Now as I am typing I am having a cup of herbal tea.
Foodlog for 7/23 ~
BF: 2 eggs sunny side up + liempo (about 2 oz was all I could eat)
Lunch: Paksiw na tulingan (1 whole) + tomatoes with chives and my patismansiluya + lettuce with yogurt salad dressing
Supper: I cheated here -- It was Cecilia's daughter's 16th birthday and I came to help and also to join the celebration. I munched on a LOT of watermelon and some cantaloupe (sugary), ate 1/4 cup rice (carb), 1/2c pancit (carb), beef with broccoli (flour in sauce), ice cream and cake! I expected a weight gain.
I tried to use up the readily available calories by dancing zumba for about 30 minutes.
Weight on 7/24: 128.8 lbs. I gained 2.2 lbs! Bad....
Foodlog for 7/24:
BF: dinuguan (1 bowl) and liempo (about 2 oz), chocolate mint tea (chocolate mint came from my garden; it is a variety of mint and has no chocolate)
Lunch: I had a date with Maricor at Starbucks, so I had to get cafe latte with less than 1 packet of sugar (one thing for sure, my taste buds are now more sensitive to that sweet taste).
At about 2pm when I got home, I went to the grocery store and munched on 1 mozarella stick (skimmed milk so low carb), then from the grocery store to home (15 minutes) followed that with late lunch of liempo and lettuce salad with yogurt dressing.
I had to head to Farmington to do a cooking demo to a group of students interested in Asian cuisine. I cooked chicken breast adobo and ginataang fiddleheads. I ate with them so that was my part 1 supper (bitin eh).
Supper part 1: 2 oz chicken breast + 1 cup ginataang fiddleheads. i did have 16 oz lemonade (sugared)
Supper part 2: I ate tinolang manok (3 pieces wings, lots of veggies and about 2 cups broth). Busog.
Weight on 7/25: 127.2 lbs. Despite all that I ate the past day, just by restricting carb/sugar source, I lost 1.6 lbs. I did not even exercise yesterday.
BF: Beef (oxtail) in broth with shredded cabbage (parang beef mami) + 3 sips of milk kefir (still afraid the carb content will make me add weight again).
Lunch: Tortang talong! (I got two eggplants from my garden today, first harvest!) - made this with 4 eggs and topped with some roast beef deli slices (about 3 oz) just so I could use up what hubby had not consumed after having it for lunch times two days. I could not believe I finished the whole thing. I had 1 fish (leftover paksiw na tulingan which I deep-fried in bacon fat). While I am not supposed to consume processed foods due to their propensity to have sugars, I figured, limiting their amount should be offset by my heavy intake of fat. We will see tomorrow what my weight will be.
Supper: We ate at Friendly's due to husband feeling the need to eat foods he craves. (I feel guilty!). Had 3 small mozarella sticks (covered with flour); a good serving of salad -- I had Mandarin Chicken Salad with Sweet Sesame Ginger dressing. .The mandarin oranges, some fried noodles, and the dressing were sweet, so I consumed only half of the dressing, removed most of the noodles. However, I also had a cup of hot brewed coffee to which I added 1 packet of white sugar...oh well...I hope my sugar intake was low enough.
Now as I am typing I am having a cup of herbal tea.
Sunday, July 22, 2012
Yogurt Marinade & Yogurt Salad Dressing
As I was getting used to eating yogurt and realizing that it's tart taste could actually replace my vinegar, I had an epiphany that I would use yogurt as dressing or marinade.
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| Homemade yogurt incubating in my DIY yogurt maker |
After researching a recipe for yogurt salad dressing, I then saw a yogurt marinade recipe, and I thought of using that on salmon (instead of the popular mayonnaise topping on baked salmon). I marinated the salmon for 30 minutes. I shrugged the sugar off since it would be negligible in the final product and replaced it with coconut crystals . It was very good! It's like marinating in vinegar. I liked the slight kick of the chili powder, and surprisingly liked biting into the bits of ginger. I enjoyed this with salad greens with yogurt dressing.
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| Other ways to use my homemade yogurt |
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| Marinating the salmon |
Then I made a yogurt-lemon salad dressing.
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| My plate of salad greens with yogurt dressing and yogurt-marinated salmon |
- 1 cup plain whole-milk yogurt
- 1/3 cup chopped fresh Italian parsley
- 1 tsp basil
- 1 tsp chives, snipped
- 1/4 cup EVOO
- 1/4 cup fresh lemon juice
- 1 garlic clove, pressed
- Fine sea salt
By this time, I have made 3 batches of this dressing. Perfect replacement for the starch-laden vinegary (not good in fighting Candida) and sugary dressings available in the supermarkets.
Back to Phase 2 diet
I am saying it is phase 2 because of the dairy...fermented dairy, that is.
For 3 days now I have been drinking milk kefir (mixed with about equal amount of raw whole milk).
Although, if not for the whole raw milk (which I use to rinse the kefir grains with), I am not entirely sure how yogurt (NLY) allowed in phase 1 is different from milk kefir. Both are fermented dairy. Both are whole milk.
Other than these, no cheating today!
Starting Weight: 131.0 Weight 7/22: 126.6 lbs Weight 7/21: 127.4
Weight Lost: 0.8 lbs Weight Gained: 0 lb Net Loss: 4.4 lbs Net Gain: 0
I still don't quite get my weight loss/gain in relation to what I eat. Apparently, what I most recently ate does not reflect right away on fat deposition/weight loss/gain.
Breakfast:
Tinolang manok (Gary Taubes in his "Why We Get Fat and What To Do About It" he recommends having 2 cups of broth daily)
Kefir milk
Lunch:
Tinolang manok pa rin
Avocado with homemade creme fraiche
Supper:
For 3 days now I have been drinking milk kefir (mixed with about equal amount of raw whole milk).
Although, if not for the whole raw milk (which I use to rinse the kefir grains with), I am not entirely sure how yogurt (NLY) allowed in phase 1 is different from milk kefir. Both are fermented dairy. Both are whole milk.
Other than these, no cheating today!
Starting Weight: 131.0 Weight 7/22: 126.6 lbs Weight 7/21: 127.4
Weight Lost: 0.8 lbs Weight Gained: 0 lb Net Loss: 4.4 lbs Net Gain: 0
I still don't quite get my weight loss/gain in relation to what I eat. Apparently, what I most recently ate does not reflect right away on fat deposition/weight loss/gain.
Breakfast:
 |
| Avocado with homemade crème fraîche and raw honey |
Kefir milk
Lunch:
Tinolang manok pa rin
Avocado with homemade creme fraiche
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| Lettuce salad with yogurt dressing, grilled pork belly, shrimps, and hard-boiled eggs |
Salad: Lettuce greens (variety) with yogurt dressing, topped with grilled pork liempo, garlic-sauteed shrimps, and hard-boiled egg. (My most satisfying meal)
This salad is so Harcombe-compatible and very filling!
Lately I have been reading about the Paleo diet (one of my co-workers lost weight rapidly - 50 pounds in 4 months) doing the Paleo diet. I don't think I can survive in that diet, because I LOVE DAIRY and BREAD! Plus I honestly can't eat much of fruits. And there are a lot of traditional foods that I believe are good. Processed foods made in the traditional way can be nourishing. I do plan to do more on lacto-fermenting veggies (maybe even fruits?) They are easy enough to make. I also will get back to wheat/bread later on when I have reached my target weight. Maybe baking a whole wheat bread using honey or maple syrup or coconut crystals as sweetener every week will be okay...I will have only one slice every time.I do crave breads more than I do sugars or fruits.
This salad is so Harcombe-compatible and very filling!
Lately I have been reading about the Paleo diet (one of my co-workers lost weight rapidly - 50 pounds in 4 months) doing the Paleo diet. I don't think I can survive in that diet, because I LOVE DAIRY and BREAD! Plus I honestly can't eat much of fruits. And there are a lot of traditional foods that I believe are good. Processed foods made in the traditional way can be nourishing. I do plan to do more on lacto-fermenting veggies (maybe even fruits?) They are easy enough to make. I also will get back to wheat/bread later on when I have reached my target weight. Maybe baking a whole wheat bread using honey or maple syrup or coconut crystals as sweetener every week will be okay...I will have only one slice every time.I do crave breads more than I do sugars or fruits.
Saturday, July 21, 2012
A Birthday Party for my Niece...
Starting Weight: 131.0 Weight 7/21: 127.4 lbs Weight 7/19: 126.6
Weight Lost: 0 lbs Weight Gained: 0.8 lb Net Loss: 3.6 lbs Net Gain: 0
I guess I will never understand how I gain weight if I try to combine carb and fat meals in a day. I really do much better just sticking to fat meals.
However, I like the idea of having probiotics in my fermented (cultured) dairy.
Today is my niece's birthday party. So it is expected that I will have ice cream and a piece of cake.
Breakfast:
Weight Lost: 0 lbs Weight Gained: 0.8 lb Net Loss: 3.6 lbs Net Gain: 0
I guess I will never understand how I gain weight if I try to combine carb and fat meals in a day. I really do much better just sticking to fat meals.
However, I like the idea of having probiotics in my fermented (cultured) dairy.
Today is my niece's birthday party. So it is expected that I will have ice cream and a piece of cake.
Breakfast:
3-egg omelet with onion and red bell peppers
1/2 cup kefir milk (sure is an acquired taste!)
Lunch:
I hurriedly ate pieces of bacon and scrambled eggs (leftover from those that I prepped for my sons this morning)
Snack courtesy of the birthday party:
1 scoop coffee cream ice cream
1 slice of cake
Supper (I started to eat...but)
tinolang manok with sayote, cucumbers, and pepper leaves, some basil.
I had barely started when hubby told us to get ready for the Batman movie. So I set aside my supper. Then it turned out that the tickets were sold out. Hubby then wanted to have ice cream at Gifford's instead, but he made a guilt-trip on me..."You're on a diet." I said, "that's fine. Let's go have ice cream." So I opted for a single scoop hot fudge sundae with cream and nuts. I was able to finish the cream (it was not too sweet) and was only able to eat half of the ice cream and hot fudge. I could not believe how with those two instances of having to eat sugary stuff, they almost made me sick. I guess I really have purged the sugary cravings now. Bread actually attracts me more, but I try not to bake. Or at least, I will probably bake once every two weeks, maybe...Like how I explained to my older son, sugar is addicting and toxic to the body. But if we assault our body with toxins infrequently, hopefully our bodies will be strong enough to fight the effects and recover quickly.
Friday, July 20, 2012
Cheated just a little bit...
Starting Weight: 131.0 Weight 7/20: 126.6 lbs Weight 7/19: 126.6
Weight Lost: 0 lbs Weight Gained: 0 lb Net Loss: 4.4 lbs Net Gain: 0
Weight Lost: 0 lbs Weight Gained: 0 lb Net Loss: 4.4 lbs Net Gain: 0
No weight gain despite my donuts yesterday!
No weight loss, either. :(
Breakfast (eaten at 8am when I got home from work, before I hit the sack
chicharon on the way home
2-egg omelet
Lunch:
Kefir milk (very filling!). I ate 1 pc of buttermilk donut.
Snack:
1 pc donut
Later on, while wating for hubby to come home from baling hay, I ate some chicharon with liver pate.
Supper:
Beef with reduced red wine and onions
Salad greens with yogurt dressing.
Breakfast (eaten at 8am when I got home from work, before I hit the sack
chicharon on the way home
2-egg omelet
Lunch:
Kefir milk (very filling!). I ate 1 pc of buttermilk donut.
Snack:
1 pc donut
Later on, while wating for hubby to come home from baling hay, I ate some chicharon with liver pate.
Supper:
Beef with reduced red wine and onions
Salad greens with yogurt dressing.
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