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 riverโฆ
Proof that feelings are fickle, and bad days pass.
Iโm so glad I didnโt cave in to the emotions and cravings yesterday!
Yesterday marked 30 full days of really challenging myself hard, and I feel amazingly wonderfulโฆ
I got some great exercise while I was out โplayingโ 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. ๐
Iโll share a few photos with you, including one that really surprised me!!
Here is my Low Carb Food Diary for Day 30 of the โGet Lean For Summer!โ 90 Day Low Carb Challenge. Itโs not too late to join us if you havenโt already!
Day 30: Tuesdayโs 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.
I worked up a serious appetite on my walks! I grabbed a Grilled Salmon Caesar Salad from Applebeeโs carside-to-go, and enjoyed it on the tailgate down by the river.
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! Itโs such a nice tasty crunch. ๐
Hereโs My MyFitnessPal Diary for Tuesday:
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
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Going through all the fun photos from my walks and adventures yesterday, I caught this photo of my legโฆ and it totally surprised me! My calves and quads are really shaping up nicely. ๐ I have to figure out how to work the backs of my thighs now, lol.
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 โwalking the pipeโ which required A LOT of balance, lol.
Hereโs a fun picture of Slim and I stopping at the fountain for a water break. ๐ He really enjoys getting out with me on walks, and loves the big fountain!
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Iโm 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 โ and that feels GOOD.
30 days into this challenge, I feel totally committed to seeing this through โ 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 โsquishyโ too (vs โketo leanโ) the last few days. I wonder sometimes that the body goes in and out of ketosis, and all the things that may cause that โ even if you consistently eat super low carb with the right macros.
Iโm not overly concerned about it as Iโm not even sure just how low I want to go weight-wise, so Iโve been staying focused on exercise and toning.
Perhaps itโs my body working out fat loss vs muscle gain, but I have a full body composition scale that isnโt really showing any significant difference either.
A higher carb day (with intentional and smart choices) would probably get things moving again, but I just havenโt been tempted. I like that feeling lol, and I hate to tempt temptation. ๐ I thought about getting the fried green beans (28 carbs) with my salad last night, but literally had no desire โ and I love those!!
I think for now Iโll just keep on keeping on and let my body work it out. Or maybe Iโll have a reasonable splurge today. Who knows. Stay tuned! hahaโฆ
The one thing Iโll say about that is this: make it intentional. Whatever you decide to do or eat, make it YOUR decision. Thatโs mindful eating, vs mindless eating.
Be in control.
Iโm 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. ๐
How are things going on your end?
I look forward to hearing from you!
Best,
Lynn Terry,
aka @LowCarbTraveler
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Iโm so happy youโre feeling better, and youโre so right, these things pass. Thank you for being such an inspiration. ๐
Thank you, Jo! ๐ 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.
Iโm SO glad I was sensible about that and just rode it out. Otherwise I likely would have blown my โHappy 140โsโ โ lol. ๐ *cheers*
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 โ 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 itโs tough enough watching carbs and trying to stay in ketosis. And itโs even more of a challenge for women due to having less testosterone. But youโre definitely making some incredible progress โ keep up the great work!
Hi Rich ๐
โAdults in the U.S. are encouraged to get 10% to 35% of their dayโs calories from protein foods. Thatโs about 46 grams of protein for women, and 56 grams of protein for men.โ
I get more than 46 grams of protein every day. ๐
The goals on MFP jump around on me a lot. I set them at one point, but they keep changing โ so I ignore those.
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 ๐
Awesome, Rich! Iโll take all the advice you want to dish out. ๐ ๐ Iโm keeping a closer eye on my protein, though I think Iโm fine there but at least now Iโm watching it!
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!! ๐
Mmm low carb pancakes sounds great! I like the crepes โ I need to make those again soon. ๐ I love the water aerobics class here. I need to see when that starts backโฆ Is that what the Aquasize class is??
Yay for getting your happy back Lynn!!!! Itโs always nice to get over a hump and end up wiser, more motivated and happy. โบ Go you!!
Yesterday was pretty easy for me. I think knowing I have a โplanned cheat dayโ coming up in a few days has given me an extra kick to stay on track until then. Soโฆmy 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) itโs so good
S: 3 pieces low carb fudge (the snacking has not stoppedโฆlol dangit)
I had a total of 11 net carbs, 85%fat and drank 40oz of water
Thatโs a healthy snack, though. ๐ And your numbers are great!! As long as youโre 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 โ so no beers for me at my concert tonight. ๐ Iโll enjoy it just the same, and dance the night away. ๐ Have fun!!
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. Iโm glad to see youโre doing well also and that youโre enjoying this beautiful weather.
Hi Erin! ๐ ๐ I loved (LOVED) my spray tan! It really made me shine on my Orlando trip. ๐ Eating low carb will do that โ 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 letโs grab a meal! You can message me through my Facebook Page at http://www.facebook.com/lowcarbtraveler
Noticed you said you got your Salmon Caesar Salad at Applebeeโs but in the daily carb count it said Wendyโs, 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!
Hi Dianna,
I was being lazy with my food entry, lol. I couldnโt find my usual โcaesar salad with no croutonsโ entry so I just used that one. I figured the total of 6 carbs for the salad part was a pretty close estimate. ๐
And thanks โ I actually ENJOY eating out low carb. Because I donโt like to cook lol, but also because there are so many fun options to enjoy!!
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.
Iโve 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. Itโs really easy peasyโฆโฆ:)
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. ๐
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 โ you know, when I actually WANT it. That hasnโt happened yet, which seems SO odd in over 30 daysโฆ when I usually want to do it weekly. ๐ Which is why it took me THIS long to get THIS low on the scales. ๐ haha
Your fancy dinner sounds fun. ๐ I canโt 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/ ๐
If I need to ask for things or about things I simply say โI eat diabeticโ or โdo you have gluten free options?โ โ thatโs 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 โ so Iโll say โIโll have just plain avocado slices as my side, please.โ (in place of starches)
On a different subject than your post, Iโm going to be having some dental surgery soon and I wonโt be able to eat solid food for about a week. Iโm trying to plan ahead and have stuff ready. Like Iโve 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 donโt typically make smoothies so I need some ideas there. I love avocado so Iโm thinking mashed avocados. My husband doesnโt cook but he can make soft scrambled eggs but thatโs about it. Any and all ideas are welcome. I must stay on plan!
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 Campbellโs canned broth, and I dilute mine with 3/4 can water instead of a full can.
Lynn, Iโm glad you are feeling better! Both physically and emotionally <3 ๐
I'm heading out for an afternoon walk myself in just a bit.
What I had for lunchโฆ
4 small strawberries, sugar free pudding and a handful of pecans. Was going to boil a couple of eggs, but lack of time today.
Thank you, Tammy! ๐ 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 โ so itโll have to be early mornings or late evenings againโฆ
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..
Thank you, Carla! I love (LOVE!) my shoes. ๐ 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 youโฆ Perfect fit, too!