Day 30: Low Carb Meals & Exercise (And… I Got My Happy Back!)


 
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I had such a FUN day yesterday! Playing in the woods, walking the trail, exploring downtown with my great dane, a healthy low carb dinner down by the river…

Proof that feelings are fickle, and bad days pass.

I’m so glad I didn’t cave in to the emotions and cravings yesterday!

Yesterday marked 30 full days of really challenging myself hard, and I feel amazingly wonderful…

I got some great exercise while I was out “playing” yesterday, and ALMOST reached 10,000 steps on my Fitbit. I was so tempted to dance a little last night just to hit the mark (lol), but I was totally wiped out. πŸ˜›

I’ll share a few photos with you, including one that really surprised me!!

Here is my Low Carb Food Diary for Day 30 of the β€œGet Lean For Summer!” 90 Day Low Carb Challenge. It’s not too late to join us if you haven’t already!

Day 30: Tuesday’s Low Carb Meals

I had my favorite low carb breakfast: 1/2 cup pecans, 1/4 cup Daisy brand cottage cheese, 4 small diced strawberries = 5 net carbs and 85% healthy fats.

Easy LCHF Breakfast (No Cooking)

I worked up a serious appetite on my walks! I grabbed a Grilled Salmon Caesar Salad from Applebee’s carside-to-go, and enjoyed it on the tailgate down by the river.

Low Carb Take-Out from Applebee's

I ate all the salmon and about half the salad, so for dinner I finished what was left of the salad with 1/2 cup of pecan halves. Delicious! It’s such a nice tasty crunch. πŸ™‚

Caesar Salad with Pecans

Here’s My MyFitnessPal Diary for Tuesday:

MyFitnessPal Low Carb Food Diary with Net Carbs Column

Macronutrients: How & What I Track

How I Get Net Carbs in MyFitnessPal

Calories: 1645
Net Carbs: 19
Total Carbs: 36
Protein: 64 Grams
79% Fat, 16% Protein

Exercise: 2 brisk walks
FitBit Steps: 9,264
Water: 40 ounces

 

 

Going through all the fun photos from my walks and adventures yesterday, I caught this photo of my leg… and it totally surprised me! My calves and quads are really shaping up nicely. πŸ™‚ I have to figure out how to work the backs of my thighs now, lol.

Building Muscle

After exploring downtown with Slim for about 1 1/2 miles, I let him rest while I did a second brisk walk on the trail down by the river. Including “walking the pipe” which required A LOT of balance, lol.

Outdoor Exercise

Here’s a fun picture of Slim and I stopping at the fountain for a water break. πŸ™‚ He really enjoys getting out with me on walks, and loves the big fountain!

LowCarbTraveler (Lynn Terry)

 

I’m feeling leaner and stronger, but I still have a long way to go. Not as long as I had 6 months ago, a year ago, or five years ago though – and that feels GOOD.

30 days into this challenge, I feel totally committed to seeing this through – and becoming my happiest, healthiest self!

As for my weight, I dropped below 150 pounds on April 22nd. This morning (May 4th) I weigh 148.6, yesterday my scales were up to 149. My weight has only fluctuated slightly for 13 straight days now, between 149.4 and 147.6 pounds.

I feel kind of “squishy” too (vs “keto lean”) the last few days. I wonder sometimes that the body goes in and out of ketosis, and all the things that may cause that – even if you consistently eat super low carb with the right macros.

I’m not overly concerned about it as I’m not even sure just how low I want to go weight-wise, so I’ve been staying focused on exercise and toning.

Perhaps it’s my body working out fat loss vs muscle gain, but I have a full body composition scale that isn’t really showing any significant difference either.

A higher carb day (with intentional and smart choices) would probably get things moving again, but I just haven’t been tempted. I like that feeling lol, and I hate to tempt temptation. πŸ˜› I thought about getting the fried green beans (28 carbs) with my salad last night, but literally had no desire – and I love those!!

I think for now I’ll just keep on keeping on and let my body work it out. Or maybe I’ll have a reasonable splurge today. Who knows. Stay tuned! haha…

The one thing I’ll say about that is this: make it intentional. Whatever you decide to do or eat, make it YOUR decision. That’s mindful eating, vs mindless eating.

Be in control.

I’m heading out this morning for another fun outdoor adventure & awesome workout! Stay tuned for pictures, or follow along live on Instagram or Facebook. It should include some amazing scenery, and hint: another gorgeous waterfall. πŸ™‚

How are things going on your end?

I look forward to hearing from you!

Best,
Lynn Terry,
aka @LowCarbTraveler

 

instagram low carb @lowcarbtraveler @lowcarbtraveler @lowcarbtraveler pinterest low carb

 

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About Lynn Terry

I love making the low carb diet EASY for people with a busy lifestyle (like me!) with my KISS / Keep It Simple method. :) About Lynn Terry: Host of the Low Carb Challenge
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23 Responses to Day 30: Low Carb Meals & Exercise (And… I Got My Happy Back!)

  1. Jo says:

    I’m so happy you’re feeling better, and you’re so right, these things pass. Thank you for being such an inspiration. πŸ™‚

    • Lynn Terry says:

      Thank you, Jo! πŸ™‚ Feelings are a funny thing. There was no real difference in my life between Monday and Tuesday. Nothing big happened, nothing major changed. Feelings are so fickle that you absolutely cannot allow them to lead your life, or affect your decisions.

      I’m SO glad I was sensible about that and just rode it out. Otherwise I likely would have blown my “Happy 140’s” – lol. πŸ˜› *cheers*

  2. Rich Rojas says:

    An observation about your macros, Lynn: you seem to be consistently coming up a bit short on total daily protein intake based on your MyFitnessPal charts. Lean muscle growth loves it some aminos from the breakdown of protein, but making up the gap can be tricky. The obvious way is to consume more meat or eggs, but it looks like you are getting a fair amount of that already.

    The other way is upping dairy intake, but that comes along with more carbs. Then there are protein supplements, but same issue. Perhaps another serving (1 c) of Daisy cottage cheese sometime later in the day could make up the shortfall: 25g protein and 8g carbs? Supplementing with branch chain amino acids after your workouts might also help – again, just watch the sugar content.

    Working out requires careful attention to diet in order to stimulate muscle growth. Just ask any bodybuilder. I know it’s tough enough watching carbs and trying to stay in ketosis. And it’s even more of a challenge for women due to having less testosterone. But you’re definitely making some incredible progress – keep up the great work!

    • Lynn Terry says:

      Hi Rich πŸ™‚

      β€œAdults in the U.S. are encouraged to get 10% to 35% of their day’s calories from protein foods. That’s about 46 grams of protein for women, and 56 grams of protein for men.”

      I get more than 46 grams of protein every day. πŸ™‚

      The goals on MFP jump around on me a lot. I set them at one point, but they keep changing – so I ignore those.

      • Rich Rojas says:

        OK, no problem. May want to give kettlebell deadlifts a try for the back of the thighs (hamstrings). Full paint cans can substitute for bells. I enjoy giving unsolicited training advice πŸ˜‰

        • Lynn Terry says:

          Awesome, Rich! I’ll take all the advice you want to dish out. πŸ™‚ πŸ™‚ I’m keeping a closer eye on my protein, though I think I’m fine there but at least now I’m watching it!

  3. Glynda says:

    So glad you feel better!! Your quads look great!!! Love the pics! I am having g low carb pancakes and getting ready to go to Aqua size class. Have a great day!! πŸ™‚

    • Lynn Terry says:

      Mmm low carb pancakes sounds great! I like the crepes – I need to make those again soon. πŸ™‚ I love the water aerobics class here. I need to see when that starts back… Is that what the Aquasize class is??

  4. Justine says:

    Yay for getting your happy back Lynn!!!! It’s always nice to get over a hump and end up wiser, more motivated and happy. ☺ Go you!!

    Yesterday was pretty easy for me. I think knowing I have a “planned cheat day” coming up in a few days has given me an extra kick to stay on track until then. So…my meals yesterday were:

    B: bpc, turkey bacon
    L: 2 Oscar Meyer smoked sausages
    D: Chicken taco salad..yummmmy!! (I baked boneless skinless chicken breast with jarred salsa for 30-40 minutes, cut it up and served it on a bed of romaine lettuce with sour cream and shredded cheddar) it’s so good
    S: 3 pieces low carb fudge (the snacking has not stopped…lol dangit)

    I had a total of 11 net carbs, 85%fat and drank 40oz of water

    • Lynn Terry says:

      That’s a healthy snack, though. πŸ˜‰ And your numbers are great!! As long as you’re losing, enjoy what you want!

      I envy your beers this weekend. I ended up on a prescription (post hysterectomy funness, lol) that I *cannot* drink on – so no beers for me at my concert tonight. πŸ˜› I’ll enjoy it just the same, and dance the night away. πŸ™‚ Have fun!!

  5. Erin says:

    Hi Lynn,
    I met you a while back when you got your spray tan! I went low carb very soon after, and I feel absolutely wonderful. My energy levels are through the roof. I’m glad to see you’re doing well also and that you’re enjoying this beautiful weather.

    • Lynn Terry says:

      Hi Erin! πŸ™‚ πŸ™‚ I loved (LOVED) my spray tan! It really made me shine on my Orlando trip. πŸ™‚ Eating low carb will do that – make you feel fabulous with so much more energy. Great to hear from you! If you ever want to get out for a hike or join Slim and I on a walk, give me a shout. Or let’s grab a meal! You can message me through my Facebook Page at http://www.facebook.com/lowcarbtraveler

  6. Dianna says:

    Noticed you said you got your Salmon Caesar Salad at Applebee’s but in the daily carb count it said Wendy’s, We love it that you tell us where we can eat low-carb while out on the go used to be a big down fall for me. Keep up the good work!

    • Lynn Terry says:

      Hi Dianna,

      I was being lazy with my food entry, lol. I couldn’t find my usual “caesar salad with no croutons” entry so I just used that one. I figured the total of 6 carbs for the salad part was a pretty close estimate. πŸ™‚

      And thanks – I actually ENJOY eating out low carb. Because I don’t like to cook lol, but also because there are so many fun options to enjoy!!

  7. Gigi says:

    Hi Lyn
    I am glad you are feeling better And you look Great too!
    I cannot believe it has been 30 days already on this challenge. It is getting easier for me all the time to stick with this now. I have no desire to go off plan. The more i resisted having an off plan meal, the easier it gets to stay on track.
    I’ve been invited to a fancy pancy, three course dinner at the Four Seasons Hotel on Saturday for mothers Day. I plan on still staying on track. I will say NO to the endless bread basket, wine and desert. i am in control this time. I am no longer afraid to go out for a meal. It used to be that going out to eat meant splurging and eating all the wrong things. My mind set is way different now and it feels so great!
    I see how you eat on the go and it has given me some great ideas on how to order food when i am out now. It’s really easy peasy……:)
    My weight loss is going slow but that is ok too. At least i AM losing so i am happy. I know i have lost inches too. My clothes feel really big on me lately. πŸ™‚

    • Lynn Terry says:

      I feel the same way Gigi. I have a favorite off plan meal in mind, and I am just waiting for the right time to enjoy it – you know, when I actually WANT it. That hasn’t happened yet, which seems SO odd in over 30 days… when I usually want to do it weekly. πŸ˜› Which is why it took me THIS long to get THIS low on the scales. πŸ˜› haha

      Your fancy dinner sounds fun. πŸ™‚ I can’t wait to hear how it goes! You might read this post for some ideas & inspiration: http://www.travelinglowcarb.com/5686/eating-low-carb-at-buffets/ πŸ™‚

      If I need to ask for things or about things I simply say “I eat diabetic” or “do you have gluten free options?” – that’s language every restaurant is used to now. It IS easy though. If there is avocado on the menu anywhere (in a salad, on a sandwich) then I know they have it in the kitchen – so I’ll say “I’ll have just plain avocado slices as my side, please.” (in place of starches)

  8. Betsy C. says:

    On a different subject than your post, I’m going to be having some dental surgery soon and I won’t be able to eat solid food for about a week. I’m trying to plan ahead and have stuff ready. Like I’ve been making chicken & veg soup and freezing it so that I can throw it in the blender. And I have a couple of low carb protein powders on hand but I don’t typically make smoothies so I need some ideas there. I love avocado so I’m thinking mashed avocados. My husband doesn’t cook but he can make soft scrambled eggs but that’s about it. Any and all ideas are welcome. I must stay on plan!

    • Lynn Terry says:

      Hi Betsy,

      I like creamed eggs: boiled eggs mashed up with mayo & salt. Delicious & filling! Chicken Broth will be good to sip on. I like Campbell’s canned broth, and I dilute mine with 3/4 can water instead of a full can.

  9. Tammy says:

    Lynn, I’m glad you are feeling better! Both physically and emotionally <3 πŸ™‚

    I'm heading out for an afternoon walk myself in just a bit.

    What I had for lunch…

    4 small strawberries, sugar free pudding and a handful of pecans. Was going to boil a couple of eggs, but lack of time today.

    • Lynn Terry says:

      Thank you, Tammy! πŸ™‚ I love this time of year when you can enjoy a walk in the afternoon sunshine. In another month or so it will be entirely too humid here in Tennessee to get out in the daytime – so it’ll have to be early mornings or late evenings again…

  10. Carla B. says:

    LOVE your blog Lynn. So motivating. This is totally off subject, but what are you wearing to walk in? Hate sneakers. Those look like sneaker/sandals with lots of support for walking. Thanks..

    • Lynn Terry says:

      Thank you, Carla! I love (LOVE!) my shoes. πŸ™‚ They are inexpensive, but really high quality. See: http://amzn.to/1T3p3R1 They are great for long walks, hiking, creek wading, kayaking, etc. Good all around shoe and super comfortable. They really move with you… Perfect fit, too!

  11. Pingback: Low Carb Challenge Day 31: Dealing With Stubborn Scales | Low Carb Diet Tips for Busy People

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