HCG Patch

Wednesday, August 31, 2011

R4 Phase 4 Day 17

Weight - 133.2

Ahh back to my happy place.  Nice.  Today was supposed to be some normal meals, but I had to go back for fasting lab work.  By the time I got there and they finally drew my blood it was after 1:30pm.  They needed twelve tubes!  Ouch.   But do you think I weighed less when I got home?  Nope!  When I got home after 2pm they had called and left a message.  The single glass tube for one test had broken.  They needed me to come back!  Geeezz.  I counted the pokes I've had since Monday.  There are 10 of them.   No more blood, please.

Because of that my meals are wonky today.   Yesterday I tossed several chicken breasts in the crock pot with diced tomatoes and ranchera salsa.  When done, I shredded them and tossed the shredded chicken and sauce into a skillet and let the sauce reduce down.  I call it Ranchera Chicken.  It's great by itself or done up like tacos wrapped in lettuce, etc. 


Lunch - (531 calories)
1 small container Fage Total Greek Yogurt
90 g plum
stevia to taste
2 AmyLu's Andouille Chicken Sausage (Costco)
1 mug coffee with 1 tbsp half & half

Afternoon Snack - (204 calories)
1 oz macadamia nuts

Dinner - (462 calories)
200 g ranchera chicken
1 tbsp sour cream
1 tbsp salsa
1 oz cheese
200 g cabbage
3 tbsp rice wine vinegar

Evening snack - (40 calories)
Fudgsicle No Sugar Added popsicle

Total Calories for the day 1,237
Daily Calorie Composition: 15% from carbs, 54% from fat and 31% from protein. 

Fat 73 g; Fiber 12 g; Carb 47 g; Sodium 1,367 mg; Protein 96 g  

Tuesday, August 30, 2011

R4 Phase 4 Day 16

Weight - 135.8

Whoa Nelly!  Time to reign this pony in for a few days.  Steak day today, for the most part.  When I grilled steaks a few days ago, I made a couple extra.  I don't even have to cook today.  I'm planning on fasting tonight for blood work early on Wednesday morning.  If  I've not dropped back to my zone, I may attempt an alternate correction day for the heck of it.  One I haven't tried before.

During the day - (60 calories)
3 mugs of coffee with 1 tbsp half & half in each

Dinner - (1,191 calories)
18 oz New York Steak
200 g tomato
1 tbsp white balsamic vinegar

Evening Snack - (194 calories)
1/4 cantaloupe
1 glass Beringer Red Moscato

Total Calories for the day 1,445
Daily Calorie Composition: 10% from carbs, 57% from fat and 33% from protein. 

Fat 84 g; Fiber 5 g; Carb32 g; Sodium 348 mg; Protein 110 g    



Monday, August 29, 2011

R4 Phase 4 Day 15

Weight - 133.8

Up a bit today, but not bad considering the 3 lb steak day drop.  Today was a crazy day.  I had my naturopath visit which was good, overall, but went very long.  I showed up fasting so I could get blood drawn while there.  They sent me across the street to an external lab.  The lab had to call the clinic twice to clarify stuff.  By the time they were ready to draw my blood it was 4pm.  I'd had nothing to drink since morning so I was very dehydrated.  Four pokes later, the tech gave up and told me to come back another day.. again.. fasting.  I'm going to take the orders to the lab I normally use and see if I can combine them with my annual bloodwork which is due this week also.  We ended up eating dinner out at a local Italian place.  So I've had one meal today.


Dinner - (1,487 calories estimate)
Crispy Artichokes with Lemon Garlic Aioli

Bread with olive oil and balsamic

Wild Greens, Grilled Pears, Craisins, Candied Walnuts and Gorgonzola Crumbles in a Balsamic Vinaigrette

Pan Seared Halibut in a Honey White Wine Sauce with Crispy Pear Ravioli and Risotto 

Blackberry Cobbler a la mode


Total calories for the day 1,487
Daily Calorie Composition: 47% from carbs, 36% from fat and 17% from protein. 

 Fat 59 g; Fiber 7 g; Carb 174 g; Sodium 1,504 mg; Protein 61 g  
 

Sunday, August 28, 2011

R4 Phase 4 Day 14

Weight - 132.6

Nice results from my steak day yesterday.  I'm down 3 lbs from yesterday's weight.  Right back around where my body seems to like from my 'stick it' time under 135 lbs.

I spent about 6 hours at a local water park today with my grandbaby, daughter-in-law, and younger son's girlfriend.  We had a blast.  I ate a small pizza, but I was hungry and got a lot of exercise so hopefully it will all be good.

Tomorrow I have a first appointment with a prominent local naturopath.  I'm excited and a bit anxious to see what they feel they may can do to improve my day to day health.

Breakfast - (590 calories)
**Veggie Scramble with Chicken Andouille Sausage
3 large eggs
1 AmyLu's Chicken Andouille Sausage (Costco)
70 g mushrooms
70 g onion
70 g bell pepper
2 tsp bacon grease
1 tbsp half & half
28 g monterey jack cheese
1 mug coffee with 1 tbsp half & half

Lunch - (844 calories estimated)
6 inch personal pan pepperoni pizza
1 large chocolate chip cookie

Dinner - (297 calories)
**Garden Salad
125 g green leaf lettuce
80 g cucumber
50 g tomato
35 g red onion
35 g radish
28 g colby jack cheese
3 tbsp Newman's Own Light Italian Dressing

Total calories for the day 1,731
Daily Calorie Composition: 28% from carbs, 52% from fat and 20% from protein.

Fat 100 g; Fiber 11 g; Carb 120 g; Sodium 3,375 mg; Protein 87 g  

Saturday, August 27, 2011

R4 Phase 4 Day 13

Weight - 135.6

Well after a second day of mega carbs, the damage is just another .6.  Today is a planned steak day.  As usually with the day after a large meal, I have not been hungry throughout the day.  Time to reign things back in a bit for a few days and see if my weight settles back to it's happy place.

Breakfast - (20 calories)
1 mug coffee with 1 tbsp half & half

Dinner - (1,081 calories)
350 g New York steak
180 g roma tomato
2 glasses Berringer Red Moscato wine

Total Calories for the day 1,101
Daily Calorie Composition: 12% from carbs, 55% from fat and 33% from protein.

 Fat 55 g; Fiber2 g; Carb 27 g; Sodium 198 mg; Protein 75 g 

Friday, August 26, 2011

R4 Phase 4 Day 12

Weight - 135.0

So this is what happens with I go gremlin after midnight.  I gain 2.4 lbs.  Ah well..  I have a plan for the day.  It won't necessarily be clean P3 type foods, but I will be doing just one meal.  We are having dinner at one of my favorite local waterfront seafood restaurants.  There will be alcohol, carbs and dessert.  Tomorrow will be a steak day, regardless.

Dinner - (2,121 calories estimated)
Rouge River Blue Cheese Salad - Iceberg lettuce drizzled with house-made blue cheese dressing, garnished with applewood-smoked hazelnuts, grape tomatoes, crisp bacon, green onions and blue cheese crumbles.  Assorted breads with butter

Sitka Sound Halibut - Seared with curry-lemongrass and cilantro sauce,
garnished with pickled cucumbers, daikon sprouts and toasted sesame seeds,
presented over fingerling potatoes surrounded with beurre blanc laced with Thai chili sauce.

White Chocolate Grand Marnier Cheesecake - Chocolate Cookie Crumb Crust and Grand Marnier Cheesecake Served with a Dark Chocolate Glaze

Blushing Rita - Cuervo Tradicional Silver Tequila,Triple Sec, Sweet & Sour, Cranberry and Passion Fruit

Whatever Floats Your Boat - Pinnacle Whipped Cream Vodka on the Rocks with Orange Cream Soda

1 glass Riesling


Total Calories for the day 2,121
Daily Calorie Composition: 30% from carbs, 56% from fat and 14% from protein. 

Fat 115 g; Fiber 11 g; Carbs 139 g; Sodium 1,446 mg; Protein 65 g   

Thursday, August 25, 2011

R4 Phase 4 Day 11

Weight - 132.6

Back down to nearer my average weight.  Nice considering the corn and other goodies I've had the past few days.  I'm trying Ezekiel bread this afternoon.  I finally made it over to Great Harvest to get some fresh baked.  It's got it hands down over the Ezekiel 4:9 bread found in stores.

The number on the scale is also nice considering I walked over 5 miles yesterday afternoon and a fairly quick pace.  I feared I might retain some water, but it appears not.

Brunch - (539 calories)
**Garden Salad with Turkey
112 g Jennie-O Oven Roasted Turkey Breast
150 g romaine lettuce
100 g cucumber
60 g bell pepper
50 g onion
40 g Tillamook Vintage White Cheddar
30 g radish
3 tbsp Brianna's Real French Vinaigrette
1 mug coffee with 1 tbsp half & half

Afternoon Snack - (375 calories)
1 small container Fage 2% Greek yogurt
80 g plum
stevia to taste
1 slice Great Harvest Ezekiel bread
2 tbsp butter

Dinner - (689 calories)
**Crock Pot Roast, Potato and Onions
8 oz bottom tip roast
250 g yukon gold potato
50 g onion
2 tbsp sour cream
1 tbsp butter

Evening - (120 calories)
5 fl oz Apothic Red Blend wine

Total Calories for the day 1,723
Daily Calorie Composition: 27% from carbs, 46% from fat and 27% from protein.

I had to come back after the fact to adjust my menu for the day.   After the glass of wine it went downhill quickly and all around 1 am.  

1 shot Patron silver
2 kavli crispbread crackers
1 100 calorie tortilla
2 oz Mexican cheese blend
2 pieces of bacon
1 servings mini chocolate chip cookies


Total Calories for the day 2,505
Daily Calorie Composition: 32% from carbs, 48% from fat and 20% from protein.

Fat 127 g; Fiber 25 g; Carbs 188 g; Sodium 3,047 mg; Protein 120 g  

Wednesday, August 24, 2011

R4 Phase 4 Day 10

Weight - 133.0

A 0.2 uptick.  Meh.. the equivalent of a quarter cup of water.  Considering all the carbs yesterday, I'd say that's not bad at all.

Breakfast - (605 calories)
**Veggie Scramble
3 eggs
1 tbsp half & half
80 g mushrooms
45 g onion
60 g bell pepper
28 g Tillamook Colby Jack Cheese
3 Jimmy Dean Turkey Sausage links
2 tsp bacon grease
1 mug of coffee with 1 tbsp half & half

Lunch - (340 calories)
1 small container Fage 2% Greek yogurt
140 g plum
15 g raw walnuts
stevia to taste

Dinner - (683 calories)
**Italian Chicken, Pattypan Squash Au Gratin, Fresh Yellow Corn
8 oz baked chicken
220 g pattypan squash, sliced
60 g Tillamook Vintage White Cheddar
2 tbsp Newman's Own Italian Dressing
1 tbsp Summer Savory
70 g yellow corn
12 g butter



Total Calories for the day 1,628
Daily Calorie Composition: 16% from carbs, 52% from fat and 32% from protein.

Fat 96 g; Fiber 10 g; Carbs 63 g; Sodium 1809 mg; Protein 129 g 

Tuesday, August 23, 2011

R4 Phase 4 Day 9

Weight - 132.8

Nice..Right back down to where my body seems to be settling.  I decided to make oopsie rolls for the first time today.  In all my days of P3 and P4, I've yet to attempt this alternative for burger buns.  I'm always leary of cream cheese and the scale so we shall see what tomorrow brings.

Breakfast - (439 calories)
1 small container Fage 0% Greek yogurt
90 g plum
15 g raw walnuts
stevia to taste
1 Franz Extra Sourdough English Muffin
1 tbsp homemade pear preserves
2 tsp butter
1 mug coffee with 1 tbsp half & half


Lunch - (359 calories)
**Tuna Salad
150 g Bumble Bee Solid Albacore tuna -lower sodium
80 g celery
50 g onion
2 tbsp dill relish
3 tbsp Kraft Light Mayo with Olive Oil


Dinner - (566 calories)
**Burger on Oopsie Roll
8 oz 90/10 ground sirloin
1 tbsp sundried tomatoes
15 g asiago cheese
2 oopsie rolls
1 tbsp Kraft Light Mayo with Olive Oil
2 tsp Heinz reduced sugar ketchup
2 tsp yellow mustard
30 g tomato
20 g onion
2 pieces of bacon
28 g monterey jack cheese
1 dill pickle
lettuce leaves

Total calories for the day 1,364
Daily Calorie Composition: 20% from carbs, 49% from fat and 31% from protein.

Fat 74 g; Fiber 7 g; Carbs 66 g; Sodium 1832 mg; Protein 105 g 

Oopsie Rolls - Gluten Free & Low Carb Buns

This recipe comes from Your Lighter Side

Oopsie Rolls (Gluten-Free Buns)



3 large eggs
pinch of cream of tartar (1/8 tsp)
3 ounces cream cheese (Do not soften)

Preheat oven to 300 degrees F.

Separate the eggs and add cream cheese to the yolks. Use a mixer to combine the ingredients together. In a separate bowl, whip egg whites and cream of tartar until stiff (if you're using the same mixer, mix the whites first and then the yolk mixture). Using a spatula, gradually fold the egg yolk mixture into the white mixture, being careful not to break down the whites. Spray a cookie sheet with non-stick spray and spoon the mixture onto the sheet, making 6 mounds. Flatten each mound slightly.

Bake about 30 minutes (You want them slightly softer, not crumbly). Let cool on the sheet for a few minutes, and then remove to a rack and allow them to cool. Store in a loosely open sack and allow to rest on the counter before use (otherwise they might be too moist). Can be frozen.

Notes: If you are making these to be savory (for burgers) you can add dry mustard and dill or other seasonings to the yolk mixture. If you want a more sweet roll, add a very small amount of stevia natural sweetener to the yolk mixture.


Makes 6 Induction Friendly, Gluten-Free rolls.

Nutritional information per roll: Calories:85 , Carbohydrates: .6 g, Fiber: 0g, Net Carbohydrates: .6g, Protein: 4g, Fat: 7.5

Monday, August 22, 2011

R4 Phase 4 Day 8

Weight - 134.6

Ouch.. 3 lbs, but there's several things at work here. First loads of sodium yesterday without some potassium to counteract it. Second, lack of output (it's been 36 hours). Then there's carb overload yesterday as well as very little sleep overnight. Today will be a P3 type day with no added starches or sugars. I'm going to give my body a day like this to see if the fluid finds it's way out on it's own. If not we'll see for tommorrow. All in all, I'm only 1.2 above LIW but 2.2 above my P3 average weight. So many numbers to track.

Breakfast - (20 calories)
1 mug coffee with 1 tbsp half & half

Lunch - (685 calories)
**Steak Salad
8 oz NY Steak, leftover
125 g romaine
80 g cucumber
60 g tomato
40 g bell pepper
35 g onion
3 tbsp Annie's Natural Green Garlic Dressing

Afternoon Snack - (311 calories)
2 oz cheese
1/2 ounce pecan halves

Dinner - (502 calories)
**Salsa Chicken & Cucumber Salad
8 oz chicken bake in salsa
3 slices hickory smoked bacon (snacked on it)
1 tbsp Kraft Light Mayo with Olive Oil
250 g cucumber
30 c onion
2 tbsp Pompeian balsamic vinegar

Total Calories for the day 1,518
Daily Calorie Composition: 9% from carbs, 61% from fat and 30% from protein.

 Fat 103 g; Fiber 17 g; Carbs 35 g; Sodium 1598 mg; Protein 114 g  

Sunday, August 21, 2011

R4 Phase 4 Day 7

Weight - 131.6

This day went weird and I'm sure the scale will be agreeing in the morning. Since I was down this morning I made my farro grain pancakes with some eggs. A good 700 calories brunch. I knew I'd only bother with one other meal today and was planning chicken. Then I got the call from Rianne asking if I wanted to go with them to a friends house for the daughter's birthday bbq. I've been out there many times. Even got them started on hcg (they lasted 5 days).. so sure. Well.. I did a bunless burger and hot dog, some potato salad, a small ear of corn, and some melon. Then there was the very small piece of chocolate birthday cake. Added it all up when I got home.. Almost 2000 cals for the day and 140 g of carbs. If I had known we'd be going, I would have skipped the pancakes.

Breakfast - (793 calories)
**Emmer Farro Pancakes & Salsa Eggs
2 portions of Emmer Farro pancakes as directed on the package
3 tbsp Smuckers Sugar Free Syrup
3 large eggs
60 g bell pepper
60 g onion
2 tbsp cilantro salsa
1/2 tbsp butter
2 mugs coffee with 1 tbsp half & half in each



Afternoon - (1,181 calories estimated)
**BBQ birthday party poolside
1 Kirkland Sirloin burger with cheese
1 Cloverdale Mariners hot dog
Mustard, ketchup, mayo, pickle, lettuce, onion
(no buns)
1/4 cup potato salad
corn cobbette
a few mixed nuts
watermelon and canteloupe
2 x 2 square chocolate birthday cake

Total Calories for the day 1,974
Daily Calorie Composition: 29% from carbs, 52% from fat and 19% from protein.

Fat 115 g; Fiber 9 g; Carbs 142 g; Sodium 2400 mg; Protein 95 g

Saturday, August 20, 2011

R4 Phase 4 Day 6

Weight - 132.4

And she's right back to the average.  AND  I have to divulge.  I broke down last night around midnight and made a cheesy quesadilla a couple of artisan whole wheat and corn tortillas.  After midnight mind you and about 300 calories total.  And I still dropped.  Could this actually be real?  I'm pinching myself.  This is seeming a lot like how my Round 1 Phase 4 went, and I loved it.

Today was an odd sort of day.  The hottest day of the year so far in Seattle.  My older son, DIL and grandbaby came over the hang out on the deck and let the gbaby swim in the pool.  I had a yummy breakfast, but then we decided we were going to grill steaks so I skipped lunch and opted for a larger meal at dinner.  I also made sweet potato fries for the first time ever.  They were a hit.  If the scale likes them, I may do them again.

Breakfast - (242 calories)
1 small container Fage 0% Greek yogurt
90 g plum
15 g raw walnuts
stevia to taste

Lunch - (100 calories)
28 g Jalapeno Goulda cheese

Dinner - (905 calories)
9.5 oz ribeye steak
200 g sweet potato
1 tbsp grapeseed oil
salt and pepper



Total Calories for the day 1,247
Daily Calorie Composition: 20% from carbs, 52% from fat and 28% from protein.

Fat 75 g; Fiber 9 g; Carbs 75 g; Sodium 927 mg; Protein 87 g  

Friday, August 19, 2011

R4 Phase 4 Day 5

Weight - 132.8

Well up .4, but I had a very sleepless night.  Still under LIW though.   Very long afternoon.  I got my latest tattoo today and was gone for almost 4 hours.  Also, finally the fire pit is working on the deck so perhaps we can enjoy a few evenings outside.

Breakfast - (489 calories)
**Beef & Gorgonzola Salad
112 g Boar's Head LondonPort Deli roast beef
120 g red leaf lettuce
85 g roma tomato
80 g cucumber
50 g onion
35 g bell pepper
32 g Athenos gorgonzola
4 tbsp Newman's Own Light Italian Dressing
1 mug coffee with 1 tbsp half & half

Lunch - (124 calories)
1 small container Fage 0% Greek yogurt
50 g raspberries
stevia to taste

Dinner - (588 calories)
**Jalapeno & Jack Turkey Burgers
1 4.5 oz patties made with Jennie-O 93/7 Ground Turkey
1 ounce jalapenos
1 oz jack cheese
1 tbsp Kraft Olive Oil mayonnaise
1 tbsp ketchup
30 g tomatoe
large lettuce leaves for wrapping

Total Calories for the day 1,201
Daily Calorie Composition: 13% from carbs, 48% from fat and 39% from protein. 

Fat 62 g; Fiber 11 g; Carbs 38 g; Sodium 2697 mg; Protein 116 g 

Thursday, August 18, 2011

R4 Phase 4 Day 4

Weight - 132.4

Up 1.2 from the day before, but this weight is my P3 average.  My weigh in was two hours earlier than normal and after downing 2 cups of water.  Not bad considering the timing and the fact that I had a sourdough English muffin for breakfast yesterday and bread at lunch as well as a total of over 100g of carbs.

My bod pod and RMR results.. The bod pod says my
% Fat is 19.3%
% Fat Free Mass is 80.7%
Fat Mass is 25.875 lb
Fat Free Mass is 107.876 lb
Body Mass is 133.752 lb
Body Volume is 57.524 L
Body Density is 1.055kg/L
Thoracic Gas Volume is 3.314L

The info puts me in the "Lean" category of 18 to 22% fat. "Lower body fat levels then many people. This range is generally excellent for health and longevity."

Interestingly enough the Bod Pod's RMR shows 1,310 cals per day based on the info above. The tech told me that this is why they do the RMR breathing test also. My breath test RMR is 1,699 cals per day. The numbers came out that my resting metabolic rate is 30% faster than average for my height, weight, age and sex. The info says for weight maintenance I should eat 1699 to 2206 calories per day. The bod pod's info said I should eat about 1,624 to 1,991.

I really don't know how I could eat that much every day and not gain. As it is right now I feel like it's always about food.. I'm either thinking about what I need to eat, preparing it, or eating it.

Breakfast - (712 calories)
**Bacon & Veggie Frittata
3 eggs
1 egg white
60 g mushrooms
60 g onion
60 g bell pepper
1 tbsp half & half
12 g Nutiva Coconut oil
28 g Yancy's Fancy Jalapeno Peppadew cheese
4 slices Kirkland low sodium bacon
1 mug coffee with 1 tbsp half & half

Lunch - (273 calories)
1 small container Fage 2% Greek Yogurt
90 g plum
10 g almonds
stevia to taste
1 mug coffee with 1 tbsp half & half

Dinner - (613 calories)
**Lettuce wrapped burgers
8 oz 90/10 ground beef
28 g blue cheese
40 g roma tomato
4 large lettuce leaves (I used red leaf lettuce)
2 baby dill pickles, sliced
1 tbsp LiteHouse Blue Cheese dressing
1 tbsp Heinz Reduced Sugar Ketchup
2 tbsp yellow mustard

Evening snack - (55 calories)
90 g black plum

Total Calories for the day 1,653
Daily Calorie Composition: 14% from carbs, 56% from fat and 30% from protein.


Fat 103.9 g; Fiber 7.6 g; Carbs 57.2 g; Sodium 1927 mg; Protein 122.6 g


Wednesday, August 17, 2011

R4 Phase 4 Day 3

Weight - 131.2

Dropped .6 overnight.  Switching things up today and adding some starchy carbs to dabble in P4 foods a bit.  As it was, I planned on the sourdough English muffin in the morning, but I was out running errands well past my lunch time and ended up stopping for lunch at Panera Bread.  I didn't do too bad, I think.  The scale will tell the tale tomorrow.  As it stands, my calorie total is low, but my total carbs are more than double what I've been having.

Breakfast - (221 calories)
1 Franz Extra Sourdough English Muffin
1 tbsp homemade pear preserves
2 tsp butter

Lunch - (590 calories estimated)
1 cup Low fat Lemon Chicken Orzo soup
Large size Strawberry Poppyseed & Chicken Salad
1/2 side French baguette



Dinner - (350 calories)
200 g center cut pork chops
100 g cucumber
90 g roma tomato
30 g onion
2 tbsp Newman's Own Light Italian dressing

Total Calories for the day 1,161
Daily Calorie Composition: 38% from carbs, 28% from fat and 34% from protein.

Fat 36 g; Fiber 12.2 g; Carbs 108.6 g; Sodium 2105 mg; Protein 97.6 g

Tuesday, August 16, 2011

R4 Phase 4 Day 2

Weight - 131.8

That luscious, so worth waiting for pound of USDA Prime New York Steak dropped me 2.4 lbs.  Gotta love it.  Sticking to P3 foods for the day before making some ventures into Phase 4 foods later this week.

Today was my monthly facial, brow tint and wax, and eyelash tint.  Nice to have a relaxing 90 minutes.  Then I went to check on the artwork for a tattoo I'm getting this Friday.  It's an extension of one I already have on my left shoulder/back area.

By the way, if you are ever in the market for a contact grill somewhat like a George Forman Grill but more versatile, I highly recommend the Cuisinart Griddler.   I love this kitchen gadget.  I used it for the chicken breast in tonight's dinner.  It's quick and easy when you don't want to fire up the grill.

Lunch - (596 calories)
**Garden Salad with Deli Turkey
130 g Boar's Head Lower Sodium Deli Turkey
150 g mixed lettuces
50 g cucumber
50 g bell pepper
30 g onion
28 g Tillamook Vintage Sharp White Cheddar
4 tbsp Brianna's Real French Vinagrette
2 mug coffee with 1 tbsp half & half in each

Dinner - (479 calories)
**Chicken and Braised Greens
9 oz chicken breast
75 g baby bok choy
60 g radicchio
28 g Yancy's Fancy Jalapeno Peppadew Cheese
1 tbsp Brianna's Real French Vinagrette


Evening - (120 calories)
5 oz glass ApothicRed Winemakers Blend

Total Calories for the day 1,195
Daily Calorie Composition: 6% from carbs, 53% from fat and 41% from protein.

Monday, August 15, 2011

R4 Phase 4 Day 1

Weight - 134.2

Well I knew I'd likely be up after the ballpark food yesterday and I was by 1.2 lbs.  Now that in itself isn't as bad as I thought it might be.  I'm 0.8 above LIW.  But... this morning I calculated my average weight for the 21 days of Phase 3 and came up with 132.4 which is 0.8 below my LIW.  If I go by that average I'm still well within the two pound limit, but because I had two jumps two days in a row, I've decided to do a steak day today.  Well there's also the fact that I came across some fantastic USDA Prime New York Steaks.

I did manage to squeeze in another walk today. I've done over 17 miles in the last three days.  My body reminded me of the fact that it knows I'm fifty years old even if I don't.

Lunch - (35 calories)
2 mugs coffee with 1 tbsp half & half in each

Dinner - (1,052 calories)
450 g New York Steak
190 g roma tomato
1 tbsp balsamic vinegar

Total Calories for the day 1,087
Daily Calorie Composition: 3% from carbs, 61% from fat and 36% from protein.

Sunday, August 14, 2011

R4 Phase 3 Day 21 - er..not so much

Weight - 133.0

I was up this morning but I weighed several hours earlier than normal and with very little output in the last 24 hours.  Today was ballpark day..  Mariner's/RedSox in the afternoon.   I went with Rianne who is currently in Phase 2.  After walking around the ballpark twice, we both decided it was a day to eat off plan.  Not something I usually plan on doing.  I've done so well this P3 that I decided one day early into Phase 4 wasn't going to hurt anything... much.  For two seasons now they have had Prime Rib nachos in the Terrace Club section of SafeCo Field.  Every time we have gone to a game, I've been in P2 or in P3 and would not even think about having them.  Well, today, that was different.  Now I know going in that I usually do fine with corn tortillas. I ended up eating all the prime rib out of the nachos and about 1/3rd of the chips.  Now on the other hand, the brownie with chocolate fudge ice cream that I had after.  We shall see.

On a good note.. the Mariners won!

Breakfast - (554 calories)
**Denver Scramble
3 large eggs
1 egg white
90 g onion
60 g mushrooms
1 tbsp half & half
3/4 tbsp butter
1 slice Pepper Jack Cheese
1 mug coffee with 1 tbsp half & half


Lunch - (1,440 calories estimated)
Prime Rib Nachos
Brownie with chocolate fudge ice cream

Total Calories for the day 1,994
Daily Calorie Composition: 33% from carbs, 48% from fat and 19% from protein.

Saturday, August 13, 2011

R4 Phase 3 Day 20

Weight - 131.8

Up .6 and still below LIW by 1.6 lbs.  I'm getting a bit brave today by trying the coconut flour pancakes.

Also got out of the house for a 5.5 mile walk.  My calves are going to remind me of it for a couple of days.

Brunch - (737 calories)
**Eggs, Sausage & Coconut Flour Pancakes
2 large eggs
1 egg white
50 g onion
1 tbsp half & half
1 tbsp coconut oil
3 Jimmy Dean Turkey Sausage Links
Almost 3.5 of the 5 Coconut Flour Pancakes
1 mug coffee with 1 tbsp half & half

Dinner - (764 calories)
**Steak and salad
6 oz NY Steak, thin
100 g mix lettuce
160 g cucumber
3 tbsp Brianna's Real French Vinaigrette
40 g Tillamook Vintage Sharp White Cheddar cheese

Evening Snack - (45 calories)
100 g pluot (like a plum)

Total Calories for the day 1,546
Daily Calorie Composition: 13% from carbs, 62% from fat and 25% from protein.

Coconut Flour Pancakes

This is a basic recipe I found in several places on the web.   I cut it in half so that it would make a small batch.  It turned out as making 5 pancakes each about the size of the palm of my hand or a bit smaller.  They were on the dense side.  I ended up eating just over 3 of them, but I was also eating eggs and sausage.


The measurements are for the half-batch.  Double portions if you'd like more.

Ingredients
  2 eggs (room temperature
  1/2 cup milk or coconut milk
  1 tsp vanilla extract
  pinch of stevia powder
  1/4 cup coconut flour (4 tbsp)
  1 tsp baking soda (not baking powder)
  1/4 tsp sea salt
  butter or coconut oil for frying

Preheat griddle or skillet over medium-low heat. In a small bowl beat eggs until frothy, about two minutes. Mix in milk, vanilla, and stevia.

In another bowl, combine coconut flour, baking soda, and sea salt and whisk together. Stir wet mixture into dry until coconut flour is incorporated.  Mixture will be dense.  Mine was a long the lines of thin almond butter.

Grease griddle or skillet with butter or coconut oil.  Spoon heaping tablespoons of batter into pan for each pancake. Spread out slightly with the back of a spoon. The pancakes should be 2-3 inches in diameter and fairly thick. Cook for a few minutes on each side, until the tops dry out slightly and the bottoms start to brown. Flip and cook an additional 2-3 minutes.



With the ingredients I used the calorie total for the entire batch of batter is 343 calories.  20 g protein, 27 g carbs, 12 g fiber, 15 g fat.  Butter and anything else would be extra.

Friday, August 12, 2011

R4 Phase 3 Day 19

Weight - 131.2

Down 2.2 from my what the heck steak day.  I did it just because I wanted a big steak.  Always good for a bit of a drop for me.   Busy afternoon today and I'm twisting things just a bit today.. adding pesto in my eggs for brunch and using coconut flour in my dinner.

Brunch - (628 calories)
**Pesto scrambled eggs
2 large eggs
2 egg whites
60 g mushrooms
50 g onion
2 tbsp Cibo Naturals Basil Pesto (Costco)
2 tsp Nutiva Coconut Oil
1 tbsp half & half
3 links Jimmy Dean Turkey Sausage
1 mug coffee with 1 tbsp Half & Half

Afternoon Snack - (185 calories)
1 7 oz container Fage 2% Greek yogurt
1 tbsp Knudsen Organic Apple butter

Dinner - (779 calories)
**Chicken Piccata & Braised Bok Choy
250 g chicken strips
2 tbsp butter
1 tbsp olive oil
3 oz white wine
1 tbsp half & half
1 tbsp capers
1 tsp minced garlic
200 g baby bok choy
1/4 c chicken stock
1/2 tsp garlic powder



Total Calories for the day 1,592
Daily Calorie Composition: 13% from carbs, 55% from fat and 32% from protein.

Thursday, August 11, 2011

R4 Phase 3 Day 18

Weight - 133.4

I am up 1.0 today, but my weigh in was 2 to 3 hours earlier than normal.  I've already planned on doing one meal today and having a nice big steak.  One of the downfalls of not having to do a correction day in Phase 3 is that I've yet to eat a 'big ass' steak. Since I have a busy morning and afternoon, I decided to have that steak anyway.


Breakfast - (18 calories)
1 mug coffee with 1 tbsp half & half

Dinner - (823 calories)
350 g New York steak
125 g roma tomato
1 tbsp balsamic vinegar

Total calories for the day 841
Daily Calorie Composition: 3% from carbs, 61% from fat and 36% from protein.

Wednesday, August 10, 2011

R4 Phase 3 Day 17

Weight - 132.4

Down a whopping .2 today so I'm back to 1 pound below LIW exactly.  Doing a less carby day today to test out a theory or a trend that I have noticed.  I am thinking when I consistently eat more than 50 grams of carbs I'm slowly gaining.  When I back off to under 30, I drop back down a bit.  It may mean some carb cycling will be in my future.

Brunch - (593 calories)
**Sausage & Veggie Scramble
2 eggs
2 egg white
1 tbsp half & half
80 g mushrooms
45 g onion
60 g bell pepper
28 g Tillamook Vintage Sharp White Cheddar
2 Jimmy Dean Turkey Sausage patties
1 tbsp Nutiva Coconut Oil
2 mugs of coffee with 1 tbsp half & half in each

Dinner - (709 calories)
**Seared Ahi with Wasabi Aioli & Asian Cucumber Salad
200 g ahi tuna steak
-marinade
  1 tbsp Coconut Aminos (substitute for soy sauce)
  1 tbsp lime juice
  2 tsp sesame oil
  1 tsp minced garlic
--for cooking
1 tbsp white sesame seeds
1 tbsp black sesame seeds
1 tbsp grapeseed oil 

1 tbsp mayonnaise
1 tbsp wasabi paste

170 g cucumber
50 g onion
2 tbsp rice wine vinegar
2 tsp extra light virgin olive oil
salt and pepper



Total Calories for the day 1,302
Daily Calorie Composition: 10% from carbs, 61% from fat and 29% from protein.

Tuesday, August 9, 2011

R4 Phase 3 Day 16

Weight - 132.6

I stayed exactly the same today.  I'm 0.8 below LIW today.  My schedule was a bit off today because of a midday appointment for my son's GF to get an ultrasound.  I ended up eating lunch later than usual and moved my dinner back a bit because of it.

Breakfast - (20 calories)
1 mug of coffee with 1 tbsp half & half

Lunch - (698 calories)
**Rotisserie Chicken Mock Waldorf Salad
175 g leftover rotisserie chicken
120 g gala apple
80 g celery
35 g red onion
28 g walnuts
2 tbsp canola mayonnaise
salt and pepper

Afternoon snack - (36 calories)
80 g pluot

Dinner - (555 calories)
5.5 oz NY strip steak, previously cooked
150 g green leaf lettuce
90 g roma tomato
35 g bell pepper
30 g red onion
3 tbsp Newman's Own Light Italian dressing
1 mug of coffee with 1 tbsp half & half

Total Calories for the day 1,424
Daily Calorie Composition: 15% from carbs, 58% from fat and 27% from protein

Monday, August 8, 2011

R4 Phase 3 Day 15

Weight - 132.6

Aye yi yi yi!  Up 2.0 pounds but I know what it is.  Absolutely no output in two days.  Not feeling so hot with it either.  Taking it a bit easy today and hoping this gets better.

Lunch - (698 calories)
**Rotisserie Chicken Salad
175 g leftover rotisserie chicken
80 g celery
35 g red onion
30 g dill relish
3 tbsp canola mayonnaise
salt and pepper
1 mug of coffee with 1 tbsp half and half


Afternoon snack - (124 calories)
7 oz Fage 0% Greek yogurt
50 g blueberries

Dinner - (411 calories)
**Beef Carpaccio
112 g Boar's Head LondonPort Roast Beef (deli)
60 g arugula
2 to 3 tbsp Brianna's Real French vinaigrette
20 g parmesan cheese, shaved with a potato peeler
1 tsp capers



Total Calories for the day 1,233
Daily Calorie Composition: 9% from carbs, 56% from fat and 35% from protein.

Sunday, August 7, 2011

R4 Phase 3 Day 14

Weight - 130.6

Up .6 from my lowest and 2.8 below LIW, but I've not getting much in the way of output.  I'm going to start back on some fiber supplements which may take a few days to work and won't be nice on the scale until it does.

Brunch - (594 calories)
**Denver Scramble
3 eggs
1 egg white
1 tbsp half & half
80 g mushrooms
45 g onion
70 g bell pepper
56 g Boar's Head Low Sodium Ham
1 tbsp butter
2 mugs of coffee with 1 tbsp half & half in each

Afternoon Snack - (119 calories)
7 oz container Fage 0% Greek Yogurt
50 g raspberries

Dinner - (618 calories)
**Salmon patties with Dill Cream Cheese & A Salad
2 Kirkland Wild Alaskan Salmon patties (Costco)
75 g mix greens
2 tbsp Brianna's Real French Vinaigrette

*Dill Cream Cheese
2 tbsp cream cheese, slightly softened
2 tbsp sour cream
1/2 tsp dill
1 tsp capers (optional)


Evening - (120 calories)
5 oz Apothic Red Winemakers Blend

Total Calories for the day 1,451
Daily Calorie Composition: 13% from carbs, 54% from fat and 33% from protein.

Saturday, August 6, 2011

R4 Phase 3 Day 13

Weight 130.0

Okay.  This is getting a bit odd.  I'm down another pound today which puts me at 3.4 pounds below LIW.  I'm not complaining, mind you.  It's just very unexpected.   I'm increasing my calories today to near 1600.

I do have one little funny though.  This morning I got on the scale.  It said 130.0.  I got off and back on several times just to check.  Moreso, in the back of my head I was thinking "Really?!  Why couldn't you just give me 129.8 instead?" 

Brunch - (636 calories)
**Sausage & Veggie Frittata
3 eggs
1 egg white
1 tbsp half & half
80 g mushrooms
50 g garlic scrapes
50 g bell pepper
1 slice Sargento Pepper Jack cheese
2 Jimmy Dean Turkey Sausage patties
1 tbsp Nutiva Coconut Oil
2 mugs of coffee with 1 tbsp half & half in each

 
Afternoon Snack - ( 316 calories)
7 oz Fage Total Classic Greek yogurt
50 g blueberries
KAL stevia to taste
5 cherries

Dinner - (734 calories)
**Steak with Gorgonzola & Purple Radish Home Fries
6.5 oz New York strip steak, thin sliced
20 g Athenos Gorgonzola cheese
1 tbsp butter
150 g purple radishes, sliced in discs
40 g purple onion, diced
1 tbsp butter
2 tsp olive oil
salt and pepper to taste



Total Calories for the day 1,689
Daily Calorie Composition: 9% from carbs, 67% from fat and 24% from protein.

Friday, August 5, 2011

R4 Phase 3 Day 12

Weight - 131.0

Wow..  this Phase 3 is really amazing me.  I dropped 2.8 lbs overnight.  Amazing what a bit of output will do.

I'm pushing the envelope a bit today since I'm well below LIW again.  I stopped at a local grocery that has Boar's Head deli meats because I've wanted to try some of their lower sodium products.  While there, I noticed a rotisserie chicken that is listed as "Natural" is seasoned with Mrs. Dash.  I decided I had to try it!  Just in case, I ate it with cucumbers for dinner.  Cucumbers are high in potassium, and potassium and sodium negate each other.

Brunch - (678 calories)
**Sausage & Veggie Frittata
3 eggs
1 egg white
1 tbsp half & half
80 g mushrooms
60 g onion
60 g bell pepper
28 g Tillamook Vintage Sharp White Cheddar
2 Jimmy Dean Turkey Sausage patties
1 tbsp Nutiva Coconut Oil
2 mugs of coffee with 1 tbsp half & half in each

Dinner - (758 calories)
290 g Natural Roasted chicken (mixed light and dark meat)
240 g cucumber
20 g red onion
2 tbsp vinegar
2 tsp Olive Oil
salt and pepper to taste

Total Calories for the day 1,432
Daily Calorie Composition: 6% from carbs, 62% from fat and 32% from protein.

Thursday, August 4, 2011

R4 Phase 3 Day 11

Weight - 133.8

Stayed the same today, but still that's just 0.4 above LIW.  Lightening up just a bit with my heaviest meal for brunch and hoping for better tomorrow.

Brunch - (667 calories)
**Sausage & Veggie Frittata
3 eggs
1 egg white
1 tbsp half & half
100 g mushrooms
50 g onion
50 g bell pepper
28 g Tillamook Vintage Sharp White Cheddar
2 Jimmy Dean Turkey Sausage patties
1 tbsp butter
2 mugs of coffee with 1 tbsp half & half in each

Dinner - (407 calories)
**Fiesta Lime Tilapia with Avocado Salsa
190 g Kirkland Tilapia
1 tsp Mrs Dash Fiesta Lime Seasoning
2 tsp Nutiva coconut oil
60 g avocado
3 tbsp pico de gallo
small bed of mixed greens



Total Calories for the day 1,074
Daily Calorie Composition: 9% from carbs, 57% from fat and 34% from protein.

Wednesday, August 3, 2011

R4 Phase 3 Day 10

Weight - 133.8

Whooaa Nelly.  Up 1.2 lbs today which puts me 0.4 above LIW.  First time I've been above LIW this P3.  Going to back off on things today and let it settle down.  The last couple of days I've been eating a larger than normal meal at dinner time. That might be part of the jump.  If it drops back quickly, I'll have to analyze things and see if there was something specific I can pinpoint.

I spent most of the afternoon and early evening on my deck enjoying our Seattle summer.   Luckily, I had leftover proteins ready and waiting so I did not have to cook at all.

Lunch - (651 calories)
**Pepper and Bleu Cheese Sirloin Burger with Veggies
224 g 90/10 ground sirloin
20 g bleu cheese crumbles
1 tsp coarse ground pepper
50 g green leaf lettuce
30 g onion
28 g dill pickle
1 tbsp Trader Joe's Canola Mayo
1 tsp mustard
1 tsp Heinz Reduced Sugar ketchup
2 mugs coffee with 1 tbsp half & half in each

Afternoon snack - (100 calories)
1 black plum
1 Trader Joe's Mac N Cheese Bite (yikes - It jumped out at me, honest)

Dinner - (339 calories)
**Veal in a salad
165 g veal, sliced thin
125 g baby spinach
50 g onion
50 g bell pepper
3 tbsp Marie's Yogurt Dressing Ranch flavor

Total Calories for the day 1,090
Daily Calorie Composition: 11% from carbs, 52% from fat and 37% from protein.

Tuesday, August 2, 2011

R4 Phase 3 Day 9

Weight - 132.6

Down 0.2 lbs and back to 0.8 below LIW. 

We're getting our summer here in Seattle finally.  Nice warm sunny afternoons.  I've spent a portion of the last two days on my deck.   Sticking with the calories today and we'll see what the scale says tomorrow

Breakfast - (190 calories)
250 g Fage 0% Greek yogurt
50 g black raspberries
KAL stevia to taste
1 mug coffee with 1 tbsp half & half

Lunch - (455 calories)
**Green salad with turkey
112 g Jennie-O Extra Lean Oven Roasted Turkey breast
150 g mixed green lettuces
30 g onion
30 g bell pepper
28 g Tillamook Vintage Sharp White Cheddar
3 tbsp Brianna's Real French Vinaigrette

Afternoon Snack - (75 calories)
15 g raw almonds, soaked and dehydrated

Dinner - (631 calories)
**Pepper and Bleu Cheese Sirloin Burger with Veggies
224 g 90/10 ground sirloin
20 g bleu cheese crumbles
1 tsp coarse ground pepper
80 g green leaf lettuce
80 g roma tomato
28 g dill pickle
2 tbsp Litehouse Chunky Bleu Cheese dressing



Total Calories for the day 1,351
Daily Calorie Composition: 12% from carbs, 54% from fat and 34% from protein.

Monday, August 1, 2011

R4 Phase 3 Day 8

Weight - 132.8

Yikes.  Up 1.2 lbs but still .6 below LIW.  The late dinner and lack of sleep is part of the gain, I'm sure.

Going to lower the calories just a bit today and make sure I'm still below LIW tomorrow.

Breakfast - (180 calories)
225 g Fage 0% Greek yogurt
50 g blueberries
KAL stevia to taste
1 mug coffee with 1 tbsp half & half

Lunch - (471 calories)
**Green salad with chicken
100 g chicken breast
170 g mixed green lettuces
50 g onion
40 g bell pepper
28 g Tillamook Vintage Sharp White Cheddar
3 tbsp Brianna's Real French Vinaigrett

Dinner - (390 calories)
**Veal with Sauteed Zucchini in Mushroom Cream Pan sauce
165 g veal, sliced thin
170 zucchini, sliced thin
80 g mushrooms
3 tbsp beef broth
1 tbsp butter
2 tbsp sour cream
2 tsp minced garlic

Season the veal with pepper and saute in a heated skillet.  Remove and keep warm.  Add the butter and garlic to the pan, working to scrap the drippings from the veal into the mixture.  Add zucchini, mushrooms, and broth.  Cover and let cook stirring occasionally until the zucchini is softened.  Add the sour cream and let reduce to a sauce.



Total Calories for the day 1,041
Daily Calorie Composition: 14% from carbs, 47% from fat and 39% from protein.