Last Monday I was in North Carolina for an appointment with Dr. Eric Westman. I enrolled in HealCare and due to one of my pre-existing conditions I need medical management until I can get off a medication.
I’ll share more as I progress with the program but have to share what a pleasure it was to meet and be treated by one of the world’s leading authorities on low carb plans.
Later in the week I attended my first coaching session which was web-based and is held weekly in a small group setting.
Progress
Even with travel early in the week, the scale had two drops this week resulting in another 2.6 pounds gone for a total loss of 16.8 pounds in 3 months. After a slow start, I’ve been happy with the scale the past couple of weeks!
The challenge is finding clothes that fit properly but so far I’ve managed with shopping in my closet from when I’ve weighed less in the past.
New Products
I didn’t try any new products this week. I have the September Keto Krate waiting for me to open so I’ll have reports on some of these products as I try them in the future.
Food and Recipes
Until I made it to the grocery store for the first time in a couple of weeks Tuesday evening the pickings were slim. Friday I did use a new to me recipe for chicken wings.
I used a recipe from Kristie Sullivan’s book, Keto Living Day By Day (affiliate link) which is my favorite keto cookbook so far. My only modification to her recipe was to add parsley.
Here is what I ate the rest of the week.
| Breakfast | Lunch | Dinner | Snacks | |
| Sunday | eggs, sausage, cheddar cheese,heavy cream | skipped | Airport: 1/2 cobb salad | walnut/almond mix, keto manna |
| Monday | Bob Evans: sausage, ham, eggs, cheese scramble with hollandaise sauce, half and half | Chipotle: steak salad with guacamole | Airport: hamburger patty, adapt bar | peanuts |
| Tuesday | eggs, sausage, parmesan cheese, heavy cream | hamburger patty, broccoli, lilly’s coconut dark chocolate (1/6th) | Taco Salad | |
| Wednesday | eggs, bacon, goat cheese, heavy cream | taco salad | 2 chicken wings, deviled egg | cheese |
| Thursday | sausage gravy with egg, heavy cream | Trader Joe’s cobb salad, cheese stick | turkey burger patty, green beans | black olives |
| Friday | bullet proof coffee | carnitas over sauteeded spinach topped with fried egg | chicken wings, broccoli | fat bomb, provolone and salami |
| Saturday | eggs, goat cheese, bacon, heavy cream | chicken wings, cheddar cheese, pickle | carnitas salad with guacamole and sour cream | fat bombs |
One trick I’ve learned from travels is you can often order the meat or just the eggs as a side instead of ordering the “meal” and having 1/2 of it thrown away.
At the Raleigh-Durham airport I ordered two hamburger patties (along with a diet root beer) and it was much cheaper than ordering a double hamburger and throwing away the bun.
I used the same strategy at Bob Evans earlier that day when I ordered an egg scramble instead of the full breakfast that came with toast and potatoes.
Looking Forward
This coming week I’m not traveling anywhere but am staying in a hotel downtown where I’ll be going to an Eagles concert with my brother Saturday. It’s also when I’ll have my first appointment with my HealCare clinical partner. Her role is to help me with the program and any health questions while coaching is targeting behaviors.
Have a great week and keto on!
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