Third Time's a Charm?

I am getting a little peeved that SOMEONE has tried to hack my old abandoned weight loss blog 3 times now in the past 8 days.

In most circumstances, I admire determination and persistence. For example, if someone actually intended to lose weight instead of "FAUX Dieting", then persistence would be an excellent commodity.

I guess that when it comes to scheming and conniving, some people really just don't know when (or how) to quit.

CPK Cobb Salad for Lunch --- and Dinner!

Yesterday, Donnie and I and one of the sons decided to use these scratch-up coupons from California Pizza Kitchen that had appeared at our house. I remembered having a great garlicky chicken caesar salad there, and figured I would get that, sans croutons.

I also remembered lots of delicious wood-fired pizzas there, too, but I am low-carbing, so those were out! I have learned not even to look at the menu section for things that are off-limits for me, so I contentedly checked out the salad section.

My husband LOVES Cobb salads, and was pleased to see one on the menu. For some reason, at the last minute, I ordered one, too, instead of the planned chicken caesar salad.

WOW! Is that a LOT of food?! I ordered a full salad --- should have gotten the half-salad instead. (Note to Self: When a place offers half-salads, that is a clue that their full salads are too big!)

It was big and jam-packed with plenty of rich items. The CPK menu describes it as:

Chopped lettuce with applewood smoked bacon, fresh avocado, grilled chicken, diced tomatoes, chopped egg, basil and Gorgonzola cheese with our herb ranch dressing or blue cheese dressing. Fresh beets added upon request.

We both got the works, with blue cheese dressing. My DH gave me the avocado from his salad, since he is not a fan of the yummy green stuff. (Something is wrong with that!) I gave him my beets, though I AM a fan of their ruby goodness, since they are somewhat carby for me.

I didn't realize the salad would arrive with the lettuce already tossed with AMPLE dressing. By the time I mixed in all the other goodies, including double avocado, it was a pretty creamy salad, more like cold creamy soup with lettuce mixed in than like crisp fresh salad greens with a bit a dressing.

Don't get me wrong --- I liked it! It was pretty heavy though. Online sources put it at 585 calories and 10 net carbs, which is well within my daily target, but just more than I normally have for a lunch.

I would have preferred that the dressing not be mixed in already; if I order this again, I will ask for that. That way, I could still get a whole salad, which is a better bargain than a half-salad, yet the half I take home would not get soggy.

Maybe I'll just save the heavy salads for hungrier days.

Anyway, we had a pleasant meal, good conversation, and enough leftover Cobb salad for my dinner, all at 10% off.

Is Losing Weight Easier in the Summer?

Here it is, another perfect day in May, and I am doing GREAT at sticking with my eating plan and exercise routine.

A few months ago, I was struggling, at best. What's the difference?

For me, I wonder if it is the sunshine that puts me in a more optimistic frame of mind. I feel like the whole world is hopeful on a pretty summer day, and anything is possible.

Maybe it is just that I'm outdoors more, and more physically active.
I work in the garden, take the dogs for longer walks, generally move a lot more.
That makes me feel more like taking care of my body.

Maybe it is that I shed chilly-weather garments, and become more conscious of what has been lurking underneath the layers.
THERE'S motivation enough for anyone!

Whatever the reason, I am glad to be "in the zone" again, and intend to make the most of the summer advantage.

So, does anyone else have the same experience?

Mooyah!

As an former San Diegan, I miss In-N-Out Burger. *sigh*

Here in Texas, I've tried Sonic and Steak 'n Shake, which are probably fine establishments in their own right (or not), but nothing has come close to In-N-Out to me. Especially on a low carb diet, (or any kind of diet, for that matter), the breaded and fried fare at Sonic or the larger-than-life menu illustrations of mega-deluxe milkshakes at Steak 'n Shake are just about deal-breakers that make those difficult places to dine wisely.

This week I tried something that almost --- but not quite --- comes close. Mooyah is a small local chain that seems directly modeled after In-N-Out. Same concept of a small menu of burgers, fries, shakes, and soft drinks; same emphasis on fresh beef and hand cut fries; even the same red and white color scheme.

On the plus side, Mooyah offers a bigger list of condiments to add for free to customize your sandwich. They offer a choice of American, cheddar, or swiss cheese, and also have whole wheat buns for the asking. The atmosphere when we were there seemed calmer and friendlier than In-N-Out, and the service was speedy.

What I went for was the very aptly-named Iceburger, which is the burger of your choice nicely done up in a generous wrapping of cool crisp iceburg lettuce leaves instead of a bun. In-N-Out offers this under the prosaic label of "Protein Style" on their 'secret' menu, but I think Mooyah may do a better job with the lettuce wrapper, and the name is more clever. (In my opinion, this may be the world's only legitimate use for iceburg lettuce.)

On the negative side, Mooyah costs more than I remember paying at In-N-Out. The thing that really aggravated me, though, is that they do not list or publish any nutrition info that I could find. They do not make it easy to know exactly how many calories, carbs, fat, sodium, sugar, points, or anything people on various diets or with certain health issues might want or need to track. That seems pretty backwards to me.

Plus, well, it's just not In-N-Out.

Nice enough, though --- I'll be back.

Monday Menus: August 6

Here is this week's menu, with recipes following. I often simplify or rearrange things in the actual cooking, as events come up, but this gives me a plan for my shopping list and prep-aheads. I usually only end up making 5 or 6 of the entrees, because of going out or over to someone's house for dinner, or eating leftovers some nights when the kids are all out and it is just DH and me.

I usually have a protein shake for breakfast, or some kind of eggs. For lunch, I rotate a few basic 'lunch of the week' ideas. In that way, things stay simple and uncomplicated.

For dinner, I try to make a basic meal the whole family can eat, with variations.
I add the higher-carb, higher-calorie menu items for my non-Kimkins family [in square brackets].

Monday
B: Mocha Cappuccino Protein Shake
L: Grilled Chicken with Dijonaisse Dip
D: Taco Salad, [sliced avocado, sour cream, tortilla chips]

Tuesday
B: Strawberry Protein Shake
L: Tuna Salad on Revolution 'Bread'
D: Chicken a la Queen, salad of baby mixed greens, steamed broccoli, [parsley-buttered egg noodles]

Wednesday
B: Chocolate Mint Protein Shake
L: Egg Salad on Celery Sticks
D: Black Pepper Beef and Cabbage Stir-Fry, [rice, melon]

Thursday
B: Denver Omelet with Canadian Bacon
L: Diet Coke "Float" Protein Shake
D: Texas-Style Low-Carb Chili, [favorite fixings, tortilla chips]

Friday
B: Fuzzy Navel Protein Shake
L: Texas-Style Low-Carb Chili
D: Salmon Bundles with Rosemary, Capers, and Lemon; Romaine/Red Onion Salad; [Steamed Red Potatoes}


Saturday
B: Chocolate Peanut Caramel Protein Shake
L: Tuna Salad on 'Revolution Bread', Celery Sticks
D: Chili-Lime Chicken, Garlic Cauliflower, [Corn with Mixed Bell Pepper Bits]

Sunday
B: Strawberry Kiwi Protein Shake
L: Rosemary Pork Loin Medallions, Lemon-Pepper Green Beans, [Seasoned Potato Wedges]
D: Any leftovers of choice from week

Drinks: Water, Coffee, Iced tea/Sugar-free Lemonade, Green tea, Peach tea
Snacks and Desserts: Sugar-free gelatin, Sugar-free slushies/snowcones/popsicles (homemade)

Monday Menus: July 30

Here is this week's menu, with recipes to follow. I often simplify or rearrange things in the actual cooking, as events come up, but this gives me a plan for my shopping list and prep-aheads. I usually only end up making 5 or 6 of the entrees, because of going out or over to someone's house for dinner, or eating leftovers some nights when the kids are all out and it is just DH and me.

I usually have a protein shake for breakfast, or some kind of eggs. For lunch, I rotate a few basic 'lunch of the week' ideas. In that way, things stay simple and uncomplicated.

For dinner, I try to make a basic meal the whole family can eat, with variations.
I add the higher-carb, higher-calorie menu items for my non-Kimkins family [in square brackets].

Monday
B: Chocolate Peanut Caramel Protein Shake
L: Instone Banana Cream Protein Pudding
D: Fabulous Chicken Fajitas, [Tortillas, Rice, Beans]

Tuesday
B: Strawberry Protein Shake
L: Ziploc Omelet
D: Sweet Mustard Tilapia (or Salmon), Bibb Lettuce Salad with Red Onion and Roasted Asparagus, [Steamed Baby Red Potatoes]

Wednesday
B: Cappuccino Protein Shake
L: Tuna Salad on 'Revolution Bread'
D: Egg Foo Yung, Fried "Cauli" Rice [Fried Rice, Seasonal Fruit Salad]

Thursday
B: Ziploc Omelet
L: Chocolate Cappuccino Protein Pudding
D: Vegetable - Beef Soup, [Dinner Rolls]

Friday
B: Hazelnut Cream Protein Shake
L: Vegetable-Beef Soup
D: Meat'za [Pizza]

Saturday
B: Cherry Lemonade Protein Shake
L: Tuna Salad on 'Revolution Bread', Celery Sticks
D: Buffalo Chicken Tenders, Broccoli Slaw, Mock Margaritas, [Seasoned Potato Wedges]

Sunday
B: Double Chocolate Protein Shake
L: Easy Brunch Frittata, Spinach-Mushroom Salad, [Potatoes O'Brien, Croissants, Seasonal Fruit]
D: Root Beer Float Protein Shake

Drinks: Water, Coffee, Iced tea/Sugar-free Lemonade, Green tea, Peach tea
Snacks and Desserts: Sugar-free gelatin, Sugar-free slushies/snowcones/popsicles (homemade)

Fabulous Fajitas

Fabulous Fajitas




Ingredients:

4 breasts Chicken, boneless, skinless, cut into thin strips
1 Tbs Corn oil (or other, like cooking spray)
2 Tbs Lemon juice -- (or lime juice)
1 tsp Garlic Powder
1 tsp Seasoned salt
1/2 tsp Cumin
1/2 tsp Cayenne
1/2 tsp Oregano -- ground
1/2 tsp Thyme -- (opt)
1/2 tsp Pepper
1/8 tsp Liquid smoke flavor (Adds a nice touch!)

1- 2 lg Bell pepper , thinly sliced (mixed, red and green pref.)
1 lg Onion, cut into thin wedges
1/2 cup Salsa (homemade or purchased is fine – check carbs)

Options For the Family
1 med Tomato -- chopped or wedged (opt)
1 med Avocado -- peeled, chopped (opt.)
1/2 cup Sour cream -- (opt)
8 fajita Tortillas -- warm

Directions:

Earlier in day or day before:
Combine chicken strips with corn oil, lemon juice, and spices.
Marinate in refrigerator 8 to 10 hours. (May marinate shorter time.)

Later:
Heat generous amount of nonstick spray in heavy large skillet over medium-high heat.
Saute onions and bell peppers until almost tender, about 8 minutes.
Remove onions and peppers; set aside.

Spray skillet again, and heat over medium-high heat.
Saute chicken (discarding marinade) until cooked through, about 5 minutes.
Combine onions and peppers with chicken, stirring to heat.

Delicious as is or over finely shredded lettuce or wrapped in lettuce leaves for Kimkins. Serve with salsa.
For family: serve with warmed tortillas, tomato, avocado, salsa, and sour cream on the side.

May use thinly sliced beefsteak instead of chicken.

Note: For QUICKER version, omit lengthy marinade. Saute onions and peppers; add marinade ingredients EXCEPT corn oil and lemon juice, cooking 1 minute; add 1/4 cup broth with the chicken, and cook all together.

Sweet Mustard Tilapia (or Salmon)

Something different, and easy to make! You can vary the sweetness, spiciness, and seasonings to taste.

Sweet Mustard Tilapia

Ingredients

fish fillets, about 6 oz. per serving (tilapia, salmon, or whatever you like)

butter substitute spray (opt.)

2 Tbs. mustard per 6 oz. serving (dijon, yellow, or combination, as you like)

1 Tbs. sweetener, or equivalent per 6 oz. serving (1 Tbs. granulated splenda, or 2 packets, or 2 drops of liquid sucrolose) or to taste

1/2 - 1 tsp. other seasonings, as desired, such as parsley, dill, basil, paprika, pepper flakes, tarragon, etc. (per 6 oz. serving)

lemon slices or wedges, if desired


1) Preheat oven to 375 degrees F.
Spray a baking sheet lightly with non-stick spray. Cover with foil, and then spray foil. (Makes clean-up a snap!)

2) Place fillets on foil-lined baking sheet.

3) Spray lightly with butter substitute spray, if desired.

4) Mix together mustard(s), sweetener, and any desired seasonings, to taste.

5) Brush on fish fillets.

6) Bake at 400 degrees F. for 12 minutes.


Can be pan-fried, instead.











I use a combination of mustards, for more flavor.

Egg Foo Yung

These quick little Chinese egg pancakes are a great way to use up little bits of leftover meat. Try chicken, turkey bacon, pork, ham, shrimp, beef, or a combo - whatever you have will work! Just about any combination of vegetables you have on hand will work, too. Very versatile!


Egg Foo Yung
Makes 4 Servings, 2 Patties Each

Ingredients

8 eggs
1 - 2 cups cooked meat, shredded or diced
2 - 4 cups of low-carb vegetables, sliced or diced small
(examples: 1 cup diced celery, 1 cup sliced mushrooms, 1 cup mung bean sprouts, 1 cup sliced green onions. Also good with julienned green beans or snow peas or asparagus, diced bell peppers, shredded zucchini or cabbage, chopped fresh baby spinach, bamboo shoots, etc.)
salt and pepper, to taste
ginger, 1 tsp. (opt.)
soy sauce, as desired

Directions:

1) Spray a skillet with non-stick spray, heat, and stir fry vegetables just until heated through.

2) Add meat and continue to stir fry until heated through. Remove from pan; drain in colander if needed. Set aside.

3) Wipe out pan, spray and heat again.

4) Lightly beat eggs, ginger, salt, pepper and 1 - 2 Tsp. of soy sauce, if desired.

5) Combine egg mixture evenly with veggie/meat mixture, stir together and drop by large spoonfuls in medium hot non-stick skillet. Brown on both sides, like a pancake. (This should make 8 large patties.) Serve with soy sauce (or foo yung sauce for family).



Foo Yung Sauce (for family)
3/4 cup chicken broth
3 teaspoons corn starch (or ThickenThin not/Starch thickener - low-carb!)
1 teaspoon vinegar (opt.)
1 teaspoon soy sauce - or to taste

Whisk the sauce ingredients together in a small sauce pan.
Over medium heat, bring the mixture to a boil, reduce heat and continue cooking until slightly thickened.
Serve over the egg foo yung.

Fried Cauli-Rice

Grated cauliflower is a low-carb stand-in for rice in this fried 'rice' dish - at about 5 carbs per cup!

I like to keep my dinner carbs to 6 - 8 per meal. Depending on how many and which vegetables you put in the Egg Foo Yung, very much of this fried cauli-'rice' might put your carbs up too high for a meal. In that case, you can go lighter on your foo yung veggies, if you need to.

With enough added protein, this dish can also make a nice meal of its own. (Another good use for those leftovers!)

Fried Cauli-'Rice"
Makes 6 - 8 servings

Ingredients:
1 head cauliflower (grates to about 7 cups)
4 - 6 green onions
1 - 2 cloves garlic, or 1 tsp. garlic powder (opt.)
1 tsp ginger (opt.)
4 Tbs. light soy sauce, or to taste
4 eggs, beaten (or 1 cup Egg Beaters)
oil spray

To make it a main dish:
cooked meat, diced (chicken, pork loin, turkey bacon, ham, beef, shrimp, etc., or a combo - leftovers work well)
any other low-carb veggies, as desired


Directions:

1) Using a food processor, process fresh cauliflower until it is the size of rice, either using the plain steel blade or the shredder blade.

Lacking that, you can shred it with a hand-held grater, or just chop it finely with a knife (if you are very patient!).

2) Microwave it in a covered dish. Do not add water; use just the moisture in the cauliflower. Cauliflower will become mushy or gummy if too wet.

This can easily be done ahead of time.

3)Spray a wok or large skillet with non-stick spray and heat. (You can use a small amount of oil, but be sparing, because the cauliflower will soak it up and not taste good.)

4) Fry minced garlic (or garlic powder) with finely diced white part of onions for approximately 1 minute.

5) Add grated cauliflower and fry for 4-5 minutes, stirring constantly.

6) Add soy, ginger, diced green onion tops, and pre-cooked diced meat. Stir to mix well and brown a bit.

7) Push mixture to one side of pan. Spray with more oil as needed, and scramble eggs in empty side of pan until done but still moist.

8) Stir eggs into 'rice' remove from heat, and serve.

Stores and re-heats beautifully.

Low-Carb Vegetable - Beef Soup

My husband and I have a tradition from our early days as a young Navy couple, namely Day-Before-Payday soup! It usually involved whatever meat was lurking, some onions and canned tomatoes, and any likely veggies lingering in the crisper drawer or freezer, along with Italian herbs. (He is still convinced I always forgot to take the bay leaves out on purpose, and somehow always snuck them into his bowl.) It was always a little different, but almost always wonderful.

Well, when low-carbing, we have to leave out potatoes, barley, corn, carrots, peas, and pasta, but that stills leaves us a delectable soup base to work with.

Hmmmm...good!

Low-Carb Vegetable-Beef Soup
Serves 12 (Great for freezer!)

Ingredients:

3 lbs. beef roast or steak (rump or round), cut up for soup
6 - 8 cups water (adjust as needed for thickness you like)
6 - 8 beef bouillon cubes or powdered bouillon
(or, use beef stock or packaged beef broth in place of water and bouillon)
1 large can tomatoes, diced or chopped the way you like them
1 onion, chopped
3 - 4 celery stalks, sliced (I like to use the leaves, too - good flavor)
1/2 head cabbage, chopped small (or more - I really like cabbage!)
1 bag (1 lb. or so, to suit) frozen green beans (or you could use chopped spinach or sliced zucchini, etc., or a combo)
2 bay leaves
2 Tbs. Italian Seasoning, or to taste
1 tsp.pepper
few shakes of garlic powder, to taste (opt.)
1 - 2 Tbs. of Worcestershire sauce (opt.)

Directions:

Two options here.

1) You can brown beef in small amount of oil in big non-stick sprayed pot, then add onions and celery to saute till limp, then add the rest and simmer for hours on the stovetop until meat is tender and flavors are mingled. Adjust seasonings near end of cooking.

2) Throw it all in a big crockpot, and cook on low 6 - 8 hours, until tender and good. Adjust seasonings near end of cooking.

Enjoy!

Meatza

Well, honestly, there may be no tasty way to get these counts as low as I might like. Nevertheless, when the family has called for pizza delivery, and you REALLY want some pizza, it is worth it!

Instead of a dough crust with meat topping, this uses a meat crust. Hey - it works!

Meatza
Makes 8 servings

Ingredients:

1&1/4 lb. ground meat - lean beef, or white turkey, or lean pork, or combo
1 teaspoon salt
½ teaspoon pepper
1 ½ teaspoons garlic powder
2 teaspoons Italian seasoning (or to taste)
1 tsp. fennel seed (opt. - gives a sausage taste)
few shakes of red pepper flakes (opt. - likewise)

1 cup sugar-free spaghetti sauce or pizza sauce (like Hunt's canned sauce - check label)
8 - 12 oz. cheese (I like a combo of low-fat part-skim shredded mozzarella and grated Parmesan/Romano)
1 - 2 cups low-carb, low-fat pizza toppings such as mushrooms, green pepper, onions. (If you use canned mushrooms, be sure to drain very well.)

Directions:

1) Preheat oven to 375 degrees F.

2) Mix the meat, salt and spices together. Spread the meat out on a baking sheet with sides to catch the grease. Pat the meat thinly and evenly, without any holes, in an oblong with rounded corners. (It does not need to cover the whole pan.)

3) Bake in a 375° F. oven for about 10 minutes. Pour off/blot off the grease.

4) Cover the meat with sugar-free pizza sauce or spaghetti sauce.

5) Cover with cheese and your choice of pizza toppings. (You may want to saute the veggies first in non-stick spray, or microwave-steam them briefly, if you like them very tender and well-cooked on your 'meatza'.)

6) Return to oven briefly to melt the cheese to desired doneness and color.

7) Let sit for a few minutes before slicing.

Buffalo Chicken Tenders

When it is a lazy family game night, and everyone else is digging into heaping piles of Costco's buffalo wings, it sure is nice to have an easy, pleasing low-carb. low-calorie alternative!

Buffalo Chicken Tenders
Serves 4

Ingredients:
1 lb. boneless, skinless, chicken breast tenders
2 tbsp. butter or butter substitute (opt. - still good without it)
1/4 cup hot pepper sauce, like Frank's Red Hot Sauce

Directions:

1) Combine butter substitute, hot sauce, and chicken (like in a ziplock bag).
Marinate in refrigerator for 20 minutes. (Marinating is not necessary if you are in a hurry - just makes them a bit spicier, I think.)

2) Preheat oven to 375 degrees F. Line a baking sheet with foil and spray with non-stick spray for easy clean-up.

3) Bake 12 - 16 minutes, until done.

4) Serve with extra hot sauce, to heat it up, and/or with celery sticks, to cool it down. (If you can spare the calories, a lighter ranch or bleu cheese dressing is customary, but not essential.)

Leftovers go well atop a salad.

Easy Brunch Frittata

A frittata is a laid-back Italian version of an omelet, and can be made with almost endless variety, depending on what you like and have on hand.

This one just couldn't be much more simple. You can whip it together quickly when you walk in the door, and it will be just about ready to serve by the time you've set the table and poured the drinks!

Easy Oven-Baked Frittata
Serves 4

Ingredients:

1 cup (or more) of diced low-carb vegetables (onions, green peppers, mushrooms, spinach, zucchini, etc.)
6 eggs
dash of pepper
1/8 teaspoon salt
2 tablespoons grated Parmesan cheese
1 cup shredded low-fat cheddar, mozzarella or other cheese

Directions:

Preheat the oven to 350 degrees F.

1) Sauté the vegetables until soft. Alternately, you can steam the vegetables in the microwave until they are tender.

2) Beat the eggs, pepper, salt, and Parmesan cheese together. Spray a heavy, oven-proof skillet with a generous coating of non-stick spray. Pour the egg mixture into the pan and scatter the vegetables on top.

3) Bake for 15 minutes or until a knife inserted in the center comes out clean. Immediately sprinkle the remaining cheese on the top and let it melt.

4) Slide your frittata onto a plate and serve.

This is so good with leftover roasted asparagus, shallots, and yellow and red bell peppers! It would be easy to include some prosciutto, Canadian bacon, lean ham, etc., too. You can vary the seasonings, also, with a smidge of parsley, sage, rosemary, or thyme.

Although it can stand up well as the centerpiece of an elegant brunch, a lovely frittata really doesn't need much besides a simple salad (and maybe some bread for the non-low carbers).

Master the frittata, and you can always have a satisfying repast on the table with little fuss.

Butter Substitutes?

It can be problematic to find a balance between wholesome, real ingredients and less-than-ideal ingredients that serve to help get the weight off now. The butter substitutes like Parkay spray are a good example of that compromise.

Parkay Spray claims to taste like butter (though it is more like margarine to my taste), no cholesterol, no trans fat, in fact no fat at all --- or so claims the product label.

But, what's in it? Water, Soybean Oil, Buttermilk, Salt, Soy Lecithin And Polyglycerol Esters Of Fatty Acids (Emulsifiers), Xanthan Gum, Potassium Sorbate And Sodium Benzoate (To Preserve Freshness), Lactic Acid (Acidulant), Artificial Flavor, Colored With Beta Carotene (Source Of Vitamin A), Vitamin A Palmitate.

Well, despite the scary names, most of those ingredients are kinda/sorta OK. But, how can it really be zero calories and zero fat with oil and buttermilk in there?

Once again, we run afoul of labeling loopholes. Yes, in the serving size listed on the package ( 1 - 5 sprays) the product is legally zero. But, it is not actually zero in any quantity.

In fact, Parkay Spray has .8 calories in 1 spray and 4 calories in 5 sprays. Fat content is .085 grams in 1 spray, .4 grams in 5 sprays. That means that in the entire bottle there are 832 total calories from 93 grams of fat.

I Can't Believe It's Not Butter is similar.

So, a few sprays for cooking gives a good calorie savings over larger amounts of butter or oil, and is probably worth the 'real food' compromise during the weight loss phase. Don't be fooled into thinking it is really 'free', though!

My Virtual Model (Tuesday's Tips and Tools)

Have you tried MyVirtualModel.com?

It lets you make and save models of yourself at different sizes.

Here is my virtual model at 222 lbs., 136 lbs., and 118 lbs.

























You can even 'try on' various outfits and swimwear, and rotate them to view from different angles. Fun and motivating!

Sonic Drive-In, Low-Carb Style

Though hardly fine dining, Sonic is one of those places just about anyone who lives with driving distance of one ends up at sometimes. It's just so convenient when you are out and about.

We stopped there for a quick bite this weekend, and I was glad I had prepared myself with a handy guide to what-to-order-where.

Lots of low-carbers know to order a burger or grilled chicken, and just toss the bun and any carby go-withs. I have often done that. I am often skeptical of what might be injected into or sauced onto some of the meats, though. I will usually get a salad if I can, just because I do like my veggies, and appreciate the fiber and the freshness. Many fast food salads can cost hundreds of calories and 13 - 19 carbs or more, though, so do not assume that just because it is a salad it is safe diet food. A fully dressed Caesar with croutons and cheese is not much different from a cheeseburger, by the time you add it all up.

Here is an online nutritional guide to Sonic Drive-In.

I ended up choosing the Grilled Chicken Salad, listed at 19 carbs. However, that includes the crouton packet which I tossed, the onion ring which I gave to my teen, and the grated carrots which I scooped out and left alone. I got it with a packet of Light Ranch Dressing, which I didn't bother to use, because the warm chicken had semi-melted the grated cheese, and it actually tasted quite 'dressed' enough just from that. Altogether very satisfying!

I ordered iced tea, because it is normally my stand-by when at a restuarant, but the diet limeade or diet cherry limeade would also have been decent choices.

So, if there is a Sonic near you, plan ahead!

Mirror, Mirror On the Wall

Body image is a funny thing. I wonder how many of us truly perceive our appearance in the same way as others see us. More to the point, I wonder how many of us are content with our body image.

Some people always think they are fat, even when they are so painfully thin that they are unhealthy. Clearly, that is disordered thinking. Yet plenty of others, especially women, are just never satisfied with their appearance, and don't seem to know exactly when to quit losing weight. After focusing on losing weight for so long, their imperfections are all they see when they look in the mirror.

On the other hand, some people always seem to carry a very positive self-perception, or at least a realistic one. Statistics say this is more likely to be the case with men.

I have experienced it both ways. I have had times of perceiving myself as both smaller and larger than I actually was, and I am working to adjust my perceptions to match reality.

I remember many years and many babies ago, in an earlier post-pregnancy weight loss effort, getting down to the weight I had set as my goal, yet thinking I needed to lose more off my hips and thighs. When I look back now at pictures, I can see that I was at a good weight, maybe even too slender in my upper body, but, yes, a little bigger on the bottom. I realize now I needed more toning, not more weight loss. In fact, had I worked out more, I probably could have carried a few more pounds very successfully. But, in truth, I will probably always have more than my fair share of curves in some places, so I might as well accept and enjoy that. I gave up the quest for ideal perfection years ago!

Even now, though, as I have lost weight, I have been surprised at the sizes I end up buying. I still tend to reach for clothing a size or two too big. I have gotten used to my bigger body in baggier clothes, and just can't quite wrap my mind around being small yet. But, I'm getting there!

But, the reverse was also true as the scale was on the way up. I would bruise my hips bumping into things, because I just did not realize I was that big! The pounds piled silently on while I wasn't watching.

I guess, for me, it is not a disordered body image, as much as it is lag time. Whether I am getting bigger or smaller, it takes a while for my mind to match the mirror.

For now, I can see myself much more objectively in a photograph than I can in the mirror. I suppose that is because I can remove myself a little farther from the moment, and take a 'big picture' view.

So, my 'reality check' is to wear clothes that fit, instead of being baggy, and to take more frequent pictures of myself, which is something I studiously avoided at my higher weights. The camera will be a more objective set of eyes than the ones looking back at me in the mirror.

For those struggling with body image, here is some helpful advice from Improving Body Image © by Judy Lightstone:

Developing a Healthy Body Image

Here are some guidelines (adapted from BodyLove: Learning to Like Our Looks and Ourselves, Rita Freeman, Ph.D.) that can help you work toward a positive body image:

1. Listen to your body. Eat when you are hungry.
2. Be realistic about the size you are likely to be based on your genetic and environmental history.
3. Exercise regularly in an enjoyable way, regardless of size.
4. Expect normal weekly and monthly changes in weight and shape
5. Work towards self acceptance and self forgiveness- be gentle with yourself.
6. Ask for support and encouragement from friends and family when life is stressful.
7. Decide how you wish to spend your energy -- pursuing the "perfect body image" or enjoying family, friends, school and, most importantly, life.

Think of it as the three A's....

Attention -- Refers to listening for and responding to internal cues (i.e., hunger, satiety, fatigue).

Appreciation -- Refers to appreciating the pleasures your body can provide.

Acceptance -- Refers to accepting what is -- instead of longing for what is not.

Good advice!

Wednesday: Weighing In

Today, for the third day in a row, I weighed in at 130.5. That puts me at 1.5 lbs. down this past week. I know this close to my goal weight, I can expect it to be slowing down a little.

I was REALLY hoping to see the 120s! But, I often seem to get treacherously hung up at the threshold of each new lower decade. I do not really think that my body conspires to leave me lingering in the doorway of every new set of numbers . . . . but it feels like that when I step on the scale sometimes!

I guess some numbers just make me a little more impatient than others.

From 222 to 220 was easy, actually!
From there to the 210s was not too bad.
But, crossing that magical border from TWOderville to ONEderland --- now, that seemed to take FOREVER!

Oh, what a happy day that was! I celebrated in a healthy non-food way, with a professional bra fitting and an appointment with a hairdresser.

I have tried to do something positive to reward myself for each new transition. I wanted to enjoy the journey, and to develop a new self-image as I moved from morbidly obese to slim and trim.

190s? A bra-fitting, pretty new undies, and a trip to the hair salon.
180s? A manicure and tooth-whitening kit.
170s? T-Tapp exercise DVDs and a skin-brushing kit.
160s? New smaller clothes! (Up until then, I was 'shopping' in my storage boxes.)
150s? An inexpensive microdermabrasion kit for pretty skin.
140s? More new clothes, even smaller!
130s? A Needak Rebounder, and adorable new pajamas, in a size SMALL!
120s? We'll place a deposit on a cabin for the upcoming Kimkins Cruise in February!
Goal? (118) The rest of the Kimkins Cruise, and some MORE new clothes!

Bring it on!

How Many Calories? (Tuesday: Tips & Tools)

I have long heard the idea that we must all have a certain number of calories a day (usually 1200 or more for women, 1500 or more for men) to prevent going into starvation mode. I am just not sure that is the same number for everyone.

I am, it turns out, a little person. (Who knew?)

When I go to The Daily Plate Calorie Calculator and type in my age, height, and weight, then select the setting to lose a standard 2 lbs. per week, the program tells me that I would need to eat 687 calories a day to achieve that.

When I go to FitWatch.com and use the standard Harris Benedict BMR (basal metabolic rate) equation to tell me how how many calories a day I will need to maintain my weight at goal, it generates a number of 1199 calories per day to maintain my body at rest.

That is usually how they calculate how many calories to give to someone in a coma.

My only offset option is to add activity and exercise, which I do. If I burn 400 more, I can eat 400 more, but the underlying physiological equation remains.


I think a great deal of what an individual needs will depend upon individual variables, like muscle mass and activity levels. Other things like thyroid function and so on are also personal variables. It seems that a given individual might actually use 10% to 30% more or fewer calories, depending on those factors.

A good rule of thumb for dieters is to start at the calorie level of your calculated BMR, adding in moderate exercise as able. After a while, you can see for yourself if that is an accurate level for you.