Hello Dear Reader, just a quick check in, I had originally planned to blog yesterday. However, screen shots of apps made for a terrible looking blog.
Fortunately I found that Lose It! has an option where you can email a daily report in .csv format to yourself. After a few edits to add some health data, I can use Power BI to make a nice way to track and chart my process.
So on Day 1 there was no work out, but I did clean the garage so I would have room to work in some weights and an exercise bike.
While the majority of my goals are running I'm only running 3 days a week and giving myself two days of rest between weeks. I want to start with light activity, but I would like to remain active or exercise daily.
KETO/BULLET PROOF COFFEE
My first day, not charted below, I was way to high on protein and not high enough on fat. One of the things that helped me with that is a Keto coffee, sometimes refereed to as Bullet Proof coffee. Bullet Proof is a brand that popularized this type of coffee. If you want to go with them, feel free. They are fantastic. However, if you are on a budget or looking to save some money here's what I normally do.
- Use a good drip coffee brand like Starbucks - brew 12 fl oz
- 1 Tablespoon butter. Non-salted. Real cream butter, don't cheap out here go for the good stuff. I recommend Kerry Gold. You can find this for about $3 at any grocery store.
- MCT Oil. If this is your first time use 1 teaspoon. This ingredient is important. I use a gluten free version, here's the bottle I buy. I use about 1 tablespoon now, work up to it. This bottle will last me well over a month.
- I add two packets of Splenda
You feel the energy kick right away. I find this helps increase my focus as well as my energy. It's about 225 calories. As I get going this will be all I have for breakfast eventually. Some people put heavy cream in their coffee to add more fat. I don't tend to do this, as I use those calories other places during my day.
LOW CARB TORTILLAS
I was planning the evening meal for the family when I was genuinely surprised to find low carb tortillas at my local Publix.
It was Taco Tuesday last night. This would have meant Dad eat's a bowl of meet, cheese, onion, avocado, and cilantro; while the family eats regular tacos. Part of keto that I've never enjoyed is the having to watch people eat something while you go without. This opens up a whole new world of possibilities.
Enchiladas, tacos, quesadillas, toasting them to make chips with olive oil, sandwich wraps, or breakfast burritos the mind boggles at the possibility. Part of what makes them low carb is the fiber.
That's right FIBER IS OUR FRIEND. You subtract carbohydrates from fiber to get net carbs. Net Carbs are the number you are counting for keto.
*Update*
Peter Schott had asked me which tortillas I was using. I've added a picture above. Here are the details.
LaTortilla Factory Low Carb Whole Weat Tortillas. LaTortilla offers a whole wheat and flour low carb tortilla. I prefer the whole wheat because they are 3 g of net carbs vs. the flour which are 4g of net carb.
The flavor is good, they toast well in a pan. This morning I had a scrambled egg, cheese, and avocado spread (my own recipe) for breakfast. At this point i wish i had taken a picture, I'll have to remember to do that next time.
If you do not have a Publix where these are stocked, it looks like you can also buy them on Walmart.com and Amazon.com. Normally at Publix and 8 pack is less than $4. Third party companies look to be selling these and charging upwards of $10 per. There may be better options if you cannot find them at your local store.
I say all this because I would normally post links for purchase. Looking at a price of $10.95 to $14.95 when I'm paying less than $4 seems like highway robbery, so I shall let you search for yourself.
Thanks for the question Peter!
DAY 2 BY THE NUMBERS
I've stayed below my calorie count regardless of exercise or move bonus for the last two days. Even though I'm exercising I'd rather not over eat. Day 2 brought the first work outs, stretching followed by a 2.05 mile run.
Lots of work to do on my pace, but to quote the old Chinese proverb "the journey of a thousand miles begins with a single step". The journey has begun.
UNTIL NEXT TIME
Alright Dear Reader, that's it for my morning. If you are trying to find your way to the gym, good luck and stay safe!
As always Thank You for stopping by.
Thanks,
Brad
