Guest Post: Fast(ing) Food - Grilled Greek Shrimp with Salad and Green Beans

by Sarah Berger

Grilled Greek Shrimp with Tomato-Cucumber-Avocado Salad and Green Beans
(Yields 2 servings) ~380 kcal/serving

Another delicious low-calorie Paleo and low carb meal from Sarah Berger. This one is low sugar, full of healthy fats, and has vitamins A-E. I can't wait to try this one out.

Shrimp:

• 1 lb large shrimp  or about 24 large shrimp (I used the frozen Argentinian shrimp from Trader Joe’s)
• 1 tbsp Greek seasoning (Mix up a batch of equal parts ground cumin, ground coriander, granulated garlic, smoked paprika and dried italian seasoning - keep it for other recipes, make as much as you want, it’s great on chicken!)
• Juice of ½ small lemon
• 1 tsp olive oil 
• salt and pepper to taste
• 4 wooden skewers

Preheat a grill or grill pan to medium-high. Combine shrimp, greek seasoning, lemon juice and olive oil in a bag- marinate at least thirty minutes to overnight. Skewer about 6 large shrimp on each skewer. Grill shrimp for 3-4 minutes per side or until firm and pink, careful to not overcook or shrimp will become rubbery. 

Salad:

• 2 large beefsteak tomatoes, in large cubes or wedges
• ½ to ⅔ english cucumber, sliced lengthwise, then sliced into half-circles
• ½ ripe avocado, diced
• juice of ½ lemon
• 1 tsp olive oil
• salt and pepper to taste

In a medium bowl combine all ingredients and toss to coat---the avocado should mash a bit and become part of the dressing. 

Green Beans:

• ½ to ⅔ lb fresh green beans
• ½ large sweet onion (like Walla Walla)
• 2 cloves minced garlic 
• 1 tsp olive oil
• salt and pepper

Heat the olive oil over medium heat, while it is heating, thinly slice the onion, then add it to the pan. Stir frequently until the onion becomes golden brown and softens. add the garlic and green beans and splash of water (2-3 tablespoons) , turn up heat to medium high and saute until green beans are tender but still slightly crisp. Season with salt and pepper to taste.

Divide salad, green beans and shrimp skewers between two plates. Serve and enjoy!

The creator and author of this recipe is Sarah Berger. She is the blogger behind Love Muffin (also in my blogroll) which is a collection of her Paleo recipes. Sarah has been my friend since middle school and is a great cook with some culinary schooling.

Guest Post: The Lazy Low Cal Lifestyle Way to Revamp Your Recipes

by Becky Clark

My kids put me on journeys I never imagined for myself, but probably not in the way you're thinking. I mean, all parents end up at the waterpark  the emergency room, and Disneyland eventually, but this is different.

When my older son was about 8, he and I went in search of some historical fiction for boys because, let's face it, reading his sister's American Girl books was not cutting the macho mustard for him. When we couldn't find any that he hadn't read, he threw the fiction gauntlet at my feet. Mom, why don't you just write one? Thus was born my first book.

As adults (if that's what we’re calling 18-year-old boys these days), both my sons joined the Navy, shoving this knows-nothing-about-the-military Mom straight into the arms of Uncle Sam. One of them is getting out soon, but the other is deploying again, at which time I'm thrust into the role of adoptive grandmother. Lucky for me it's just for his dog. But still.

Both of them were matter-of-fact about their requests: Mom, will you go talk to the recruiter with me? … Mom, will you take care of Nala for a while?

When my daughter was in her first apartment in college, her request was just a simple: Mom, will you send me the recipes you used to make when we were kids?  

Out loud, I said, “Of course, darling!” but in my head I was thinking, “Score! That will make a cute little Christmas present for Her Hard to Shop For-ness!

Little did I know the result of her simple request would be an entirely new business venture and writing genre for me. When I started compiling recipes for her, I was horrified at how unhealthy those family dinners had been. Yes, we had fun, but geez-o-pete … a jury of my peers just might convict me of trying to kill them with butter and cheese.

So I healthed 'em up. While I was revamping our recipes, hubs and I had lost some weight — not much, 10 pounds or so, but enough to notice. People started asking what I was doing differently and thus was born my Lazy Low Cal Lifestyle cookbooks and blog.

One of the things I get asked a lot — a LOT — is how I create recipes. It's not rocket surgery, but it can be a daunting task. Especially for those of us who have long ago embraced the lazy.

So, here are some tips to revamp your recipes, if you're so inclined. And if you're lazy — like me — and NOT so inclined, here’s the link to buy my cookbooks where I've done all the work for you. I have a sale going on all the digital versions, but the brand-spankin-new print version includes ALL my recipes. (And were you aware your bookshelf has confessed to having a little crush on my cookbook? Just thought you should know.)

The first thing I do with a recipe is look at the ingredient list. If I can't picture the location of each ingredient in my pantry or grocery store, I decide how necessary each one is. If they seem like integral parts of the recipe but I've never heard of them, I wad that recipe up and toss it. Life's too short to search for ingredients or special utensils. (I have made the exception for doughnut pans. I'm not a complete idiot.) If it seems like I can substitute ingredients (or better yet, leave them out), then I continue.

Next I look at what I know to be high calorie or unhealthy ingredients. Can I substitute half the oil for applesauce? Remove half — or all — of the meat? Use almond milk instead of heavy cream? Sauté with water or broth instead of oil? Even though Grandma would certainly answer with an emphatic no, can I get rid of the potato chips crumbled on top of the casserole?

Then I see what healthy ingredients I can use more of. Can I double the vegetables? Add more fish? Throw in a little flaxseed or wheat germ?

This not only ‘healths it up’ but it also increases the volume of food in the recipe, which does two important things. One, it lowers the overall calorie count by increasing the servings. Two, it means I'll have leftovers so I won't have to cook so often. Yes, I really am that lazy. I prefer to think of it as efficient, though.

So then I actually have to cook it. Most main dishes and sides only take one try, but baking is more science than art so changing ingredients causes more angst as well as a few more tries. But when there’s chocolate involved, I'll take one for the team! (Ironic side note here, when I'm in cookbook-mode and making lots of new low-calorie recipes, I actually gain weight. So not fair.)

And the last step is to measure the total number of appropriate-sized servings. You may need to change your thinking about serving sizes. I know I did. Now I cut my squares smaller, use muffin tins and other single-serving choices, eat half as much as I used to. If I'm truly still hungry 30 minutes later, I'll have some more. You know the drill.

And the LAST last step — should you choose to accept this mission — is to do the math and figure out the exact calories in the recipe. It requires precision and a calculator, but I have faith in you. Divide total calories in the recipe by the number of servings and you have calories per serving. If a main dish is over 400 calories per serving, I make the servings smaller, or I try it again with more substitutions or whatever. Or I'm forced to give up on it.

I can offer you a bit of help, however. When you join my mailing list at LazyLowCalLifestyle.com, you get some freebies, one of which is my Alphabetical List of Foods and Their Calories, a helpful resource I've compiled over the years. I use it all the time and I bet you will too.

So, that's my story and a bit of how and why I do what I do.

I hope you find success and joy on whatever journey you’re on, whether your kids nudged you to the path, whether someone dragged you kicking and screaming to it, whether you stumbled on it yourself, or whether you hacked your way through the brambles searching for it despite the dangers of dragons, evil witches, and fierce beasts. You're on it now … isn't the view lovely?

Happy cooking!

Becky Clark is the author, blogger, and cook behind LazyLowCalLifestyle.com. Enjoy more of her humor and low-calorie recipes in her cookbooks or on her website. If you have questions for Becky, please leave a comment and she will get back to you right here!

Guest Post: Fast(ing) Food - Seared Sesame-Crusted Ahi Over Mango Cilantro Slaw

by Sarah Berger

Eat this and forget you're fasting because you made your mouth so happy.

Seared Sesame-Crusted Ahi over Mango Cilantro Slaw (Yields 2 servings)
~500 kcal/serving (w/avocado) or ~350 kcal/serving (w/o avocado)

This fast day meal is full of healthy fats and a wide variety of vitamins and minerals including iron, 11 grams of fiber, and many vitamins (A, B, C, E), and more.

Sesame-Crusted Tuna:

• 2 frozen ahi steaks (I used the ones from Trader Joe’s)
• 1 tsp sesame seeds (not toasted)
• 1 tsp coconut oil
• salt - optional

Defrost tuna in the fridge overnight or in a bowl of cold water (still in package). Remove from package and place on a plate, sprinkle with sesame seeds on all sides and press into fish. Season with salt, if desired. 

Heat coconut oil in a non-stick pan over medium-high heat. Once oil is melted and hot, add fish. Cook on each side for 1-2 minutes depending on desired done-ness. Be careful not to burn sesame seeds---turn often and reduce heat if necessary. 

Remove from pan and place on a cutting board to rest for a few minutes while assembling the slaw. 

Mango Cilantro Slaw:

• ¼ red cabbage, shredded (about 2 cups)
• 1-2 carrots, grated
• 2 green onions, sliced finely
• 1 mango, julienned
• 2 tbsp fresh cilantro, chopped finely
• ½ English cucumber, halved lengthwise then thinly sliced

Dressing:

• 2 tbsp rice vinegar
• ½ tsp honey
• 1 tbsp water
• ¼ tsp salt or soy sauce
• ½ tbsp sesame oil

Extra:

• 1 large avocado, sliced - optional

Combine dressing ingredients in a medium bowl, whisk to dissolve honey and salt. Add in slaw ingredients and toss to coat. Place ½ of the slaw mixture on each plate, slice tuna across the grain and place over slaw. Top with sliced avocado, if desired. 

The creator and author of this recipe is Sarah Berger. She is the blogger behind Love Muffin (also in my blogroll) which is a collection of her Paleo recipes. Sarah has been my friend since middle school and is a great cook with some culinary schooling.

Week 18 Summary

Day 129, Fast Day #54

I finished my first fast today after 6 non-fasting day, since I am in maintenance mode. After the initial 2 lb (0.9 kg) jump up after beginning maintenance mode, I have been holding steady and am still at 25 lbs (11.3 kg) lost since I started ADF 18 weeks ago. I had planned to fast yesterday, but Zach and I needed to get our marriage vows written and doing that on an empty stomach seemed like a recipe for disaster. So I ended up having a medium day yesterday and actually fasted today.

Sometimes fish tacos happen instead of fasting.

This is how last week compared:
Calories
Week 1: 1,437 kcal or 76% of baseline calories (-3,213 kcal/week)
Week 2: 1,938 kcal or 102% of baseline calories (+294 kcal/week)
Week 3: 1,680 kcal or 89% of baseline calories (-1,512 kcal/week)
Week 4: 2,196 kcal or 116% of baseline calories (+2,100 kcal/week)
Week 5: 1,829 kcal or 96% of baseline calories (-469 kcal/week)
Week 6: 1,531 kcal or 81% of baseline calories (-2,555 kcal/week)
Week 7: 1,954 kcal or 103% of baseline calories (+406 kcal/week)
Week 8: 1,196 kcal or 63% of baseline calories (-4,900 kcal/week)
Week 9: 1,638 kcal or 86% of baseline calories (-1,806 kcal/week)
Week 10: 1,637 kcal or 86% of baseline calories (-1,813 kcal/week)
Week 11: 1,681 kcal or 89% of baseline calories (-1,505 kcal/week)
Week 12*: 2,108 kcal or 111% of baseline calories (+1,484 kcal/week)
Week 13*: 2,649 kcal or 140% of baseline calories (+5,271 kcal/week)
Week 14: 1,882 kcal or 99% of baseline calories (-98 kcal/week)
Week 15: 1,280 kcal or 68% of baseline calories (-4,312 kcal/week)
Week 16: 1,861 kcal or 98% of baseline calories (-245 kcal/week)
Week 17: 1,684 kcal or 89% of baseline calories (-1,484 kcal/week)
Week 18: 1,598 kcal or 84% of baseline calories (-2,086 kcal/week)

While ADFing: 1,765 kcal or 93% of baseline calories
Baseline Days: 1,896 kcal

All Feast Days: 2,780 kcal or 147% of baseline calories
All Fast Days: 434 kcal or 23% of baseline calories

For reference
Week 1: 3 feast days, 4 fast days
Week 2: 4 feast days, 3 fast days
Week 3: 4 feast days, 1 medium day, 1 fast day
Week 4: 4 feast days, 3 fast days
Week 5: 4 feast days, 3 fast days
Week 6: 3 feast days, 4 fast days
Week 7: 4 feast days, 3 fast days,
Week 8: 3 feast days, 4 fast days
Week 9: 4 feast days, 3 fast days
Week 10: 4 feast days, 3 fast days
Week 11: 4 feast days, 3 fast days
Week 12: 5 feast days, 2 fast days*
Week 13: 5 feast days, 2 fast days*
Week 14: 4 feast days, 1 medium day, 2 fast days
Week 15: 3 feast days, 4 fast days
Week 16: 4 feast days, 3 fast days
Week 17: 4 feast days, 3 fast days
Week 18: 5 feast days, 2 fast days - maintenance mode
*Includes days during my bachelorette party weekend.

I'm pulling together the last little details and finishing tasks for my wedding. So no more blogging tonight!

Week 17 Summary

Day 121, Feast Day #67

This morning I woke up a pound lighter. So that makes for 26 lbs (11.8 kg) lost in just over 17 weeks of alternate day fasting. This puts me at about 1.5 lbs (0.7 kg) lost per week so far. I am a little worried I will fast myself down too small for my wedding dress. So I tried the dress on again today. It fits right now without any shapewear and I can zip it up myself (unlike when I originally bought it and had to squeeze in with the help of a layer of strong Lycra compressing my belly and a second pair of hands). So I just have to work a bit more at eating all of my calories on fast days and possibly cutting back to a 6:1 or 5:2 schedule for maintenance if the dress gets too loose.

Yesterday I fasted 22 hours on just tea and water and then broke my fast with an African-style fish stew and a late night snack of nuts, plain Greek yogurt with a little honey, and some raspberries. I wasn't very hungry at all yesterday, maybe because I ate so much the day before. Any brief thoughts I had about food passed quickly and I got a ton of chores and wedding tasks done. I don't often experience the feelings of being light-headed or tired like I did when I first started intermittent fasting, which is nice.

Zach is off doing fieldwork, so I have been testing out new recipes while he is away and adding to my dinner tool belt. So far my favorite was this Paleo recipe for Asian-inspired pork meatballs. They were so yummy!

I added in some minced garlic and red chili flakes to them and substituted soy aminos, since I don't have any coconut ones. They are also only ~252 calories for five meatballs the way I made them, therefore perfect for an easy fast day meal.

This is how last week's numbers factored in:

Calories
Week 1: 1,437 kcal or 76% of baseline calories (-3,213 kcal/week)
Week 2: 1,938 kcal or 102% of baseline calories (+294 kcal/week)
Week 3: 1,680 kcal or 89% of baseline calories (-1,512 kcal/week)
Week 4: 2,196 kcal or 116% of baseline calories (+2,100 kcal/week)
Week 5: 1,829 kcal or 96% of baseline calories (-469 kcal/week)
Week 6: 1,531 kcal or 81% of baseline calories (-2,555 kcal/week)
Week 7: 1,954 kcal or 103% of baseline calories (+406 kcal/week)
Week 8: 1,196 kcal or 63% of baseline calories (-4,900 kcal/week)
Week 9: 1,638 kcal or 86% of baseline calories (-1,806 kcal/week)
Week 10: 1,637 kcal or 86% of baseline calories (-1,813 kcal/week)
Week 11: 1,681 kcal or 89% of baseline calories (-1,505 kcal/week)
Week 12*: 2,108 kcal or 111% of baseline calories (+1,484 kcal/week)
Week 13*: 2,649 kcal or 140% of baseline calories (+5,271 kcal/week)
Week 14: 1,882 kcal or 99% of baseline calories (-98 kcal/week)
Week 15: 1,280 kcal or 68% of baseline calories (-4,312 kcal/week)
Week 16: 1,861 kcal or 98% of baseline calories (-245 kcal/week)
Week 17: 1,684 kcal or 89% of baseline calories (-1484 kcal/week)

While ADFing: 1,775 kcal or 94% of baseline calories
Baseline Days: 1,896 kcal

All Feast Days: 2,831 kcal or 149% of baseline calories
All Fast Days: 438 kcal or 23% of baseline calories

For reference
Week 1: 3 feast days, 4 fast days
Week 2: 4 feast days, 3 fast days
Week 3: 4 feast days, 1 medium day, 1 fast day
Week 4: 4 feast days, 3 fast days
Week 5: 4 feast days, 3 fast days
Week 6: 3 feast days, 4 fast days
Week 7: 4 feast days, 3 fast days,
Week 8: 3 feast days, 4 fast days
Week 9: 4 feast days, 3 fast days
Week 10: 4 feast days, 3 fast days
Week 11: 4 feast days, 3 fast days
Week 12: 5 feast days, 2 fast days*
Week 13: 5 feast days, 2 fast days*
Week 14: 4 feast days, 1 medium day, 2 fast days
Week 15: 3 feast days, 4 fast days
Week 16: 4 feast days, 3 fast days
Week 17: 4 feast days, 3 fast days
*Includes days during my bachelorette party weekend.

I feasted hardcore this past week with a fondue party and a couple happy hours with friends. It turns out what I was feasting on was notably different than past weeks. I ended up averaging just 119 grams of carbs a day, versus my average of 186 grams over the last 17 weeks, a 36% decrease. I've been trying to reduce the amount of grains I have been eating, since quitting wheat cold turkey didn't last longer than 72 hours for me. I have been feeling less tired recently despite no changes in how long I am sleeping. I wonder if my recent burst in productivity is from reducing the refined and total carbs in my diet or if I am just riding waves of wedding jitters and stress that is leading to more work getting done. Maybe it is just because I am trying to stay busy and not think about Zach being away.

Week 16 Summary

Day 116, Fast Day #50

This post is late, my bad. My mother and my future mother-in-law were in town this weekend for my bridal shower and staying at my apartment, I had my bridal shower, and then dealt with a little family drama which luckily doesn't revolve around me. It was both a busy and stressful weekend.

This morning marked a new milestone. I dropped another pound, bringing me to 25 lbs (11.3 kg) lost total over the last 16.5 weeks. My weight loss is so far 1.5 lb (0.7 kg) loss per week. I was feeling so confident, I ordered a bikini. I'm not sure if that was a good decision even at 30% off of clearance prices (I should probably consider doing some ab exercises and buying some self-tanner), but the point is that is how confident I have been feeling about my slimmer figure. I don't think I have worn a bikini in several years. Plus I will be spending quite a bit of time on the beach in the next month and I am scared the swimsuits I wore last year will fall off with one good dive or wave. A swimsuit malfunction in front of my in-laws would be way more mortifying than a little beer belly showing.

Calories
Week 1: 1,437 kcal or 76% of baseline calories (-3,213 kcal/week)
Week 2: 1,938 kcal or 102% of baseline calories (+294 kcal/week)
Week 3: 1,680 kcal or 89% of baseline calories (-1,512 kcal/week)
Week 4: 2,196 kcal or 116% of baseline calories (+2,100 kcal/week)
Week 5: 1,829 kcal or 96% of baseline calories (-469 kcal/week)
Week 6: 1,531 kcal or 81% of baseline calories (-2,555 kcal/week)
Week 7: 1,954 kcal or 103% of baseline calories (+406 kcal/week)
Week 8: 1,196 kcal or 63% of baseline calories (-4,900 kcal/week)
Week 9: 1,638 kcal or 86% of baseline calories (-1,806 kcal/week)
Week 10: 1,637 kcal or 86% of baseline calories (-1,813 kcal/week)
Week 11: 1,681 kcal or 89% of baseline calories (-1,505 kcal/week)
Week 12*: 2,108 kcal or 111% of baseline calories (+1,484 kcal/week)
Week 13*: 2,649 kcal or 140% of baseline calories (+5,271 kcal/week)
Week 14: 1,882 kcal or 99% of baseline calories (-98 kcal/week)
Week 15: 1,280 kcal or 68% of baseline calories (-4,312 kcal/week)
Week 16: 1,861 kcal or 98% of baseline calories (-245 kcal/week)

While ADFing: 1,781 kcal or 94% of baseline calories
Baseline Days: 1,896 kcal

All Feast Days: 2,842 kcal or 150% of baseline calories
All Fast Days: 442 kcal or 23% of baseline calories

For reference
Week 1: 3 feast days, 4 fast days
Week 2: 4 feast days, 3 fast days
Week 3: 4 feast days, 1 medium day, 1 fast day
Week 4: 4 feast days, 3 fast days
Week 5: 4 feast days, 3 fast days
Week 6: 3 feast days, 4 fast days
Week 7: 4 feast days, 3 fast days,
Week 8: 3 feast days, 4 fast days
Week 9: 4 feast days, 3 fast days
Week 10: 4 feast days, 3 fast days
Week 11: 4 feast days, 3 fast days
Week 12: 5 feast days, 2 fast days*
Week 13: 5 feast days, 2 fast days*
Week 14: 4 feast days, 1 medium day, 2 fast days
Week 15: 3 feast days, 4 fast days
Week 16: 4 feast days, 3 fast days
*Includes days during my bachelorette party weekend.

Today I had one main lunch meal of 372 calories, so I have some calories left for an evening snack if I want them:

• pistachios, 1/2 cup (measured with shells on) ~170 kcal
• Kroger Cow Pals light mozzarella string cheese ~50 kcal
• 35 blueberries ~27 kcal
• 1 bell pepper, sliced ~45 kcal
• 10 baby carrots ~35 kcal
• 1 tbsp edamame hummus ~45 kcal

Week 14 Summary

Day 100, Feast Day #56

After doing further research on antibiotics and weight gain, it appears one of the less common side effects of taking the specific antibiotic I was prescribed, ciprofloxacin (aka Cipro), is unusual weight gain. I also searched and found several health and weight loss forum threads where other people wrote about their similar experience with crazy weight gain on Cipro, even as much as a pound per day. I don't want to think about how much weight I could have gained if I hadn't done any fast days.

Here's the recap of last week:

Calories
Week 1: 1,437 kcal or 76% of baseline calories (-3,213 kcal/week)
Week 2: 1,938 kcal or 102% of baseline calories (+294 kcal/week)
Week 3: 1,680 kcal or 89% of baseline calories (-1,512 kcal/week)
Week 4: 2,196 kcal or 116% of baseline calories (+2,100 kcal/week)
Week 5: 1,829 kcal or 96% of baseline calories (-469 kcal/week)
Week 6: 1,531 kcal or 81% of baseline calories (-2,555 kcal/week)
Week 7: 1,954 kcal or 103% of baseline calories (+406 kcal/week)
Week 8: 1,196 kcal or 63% of baseline calories (-4,900 kcal/week)
Week 9: 1,638 kcal or 86% of baseline calories (-1,806 kcal/week)
Week 10: 1,637 kcal or 86% of baseline calories (-1,813 kcal/week)
Week 11: 1,681 kcal or 89% of baseline calories (-1,505 kcal/week)
Week 12*: 2,108 kcal or 111% of baseline calories (+1,484 kcal/week)
Week 13*: 2,649 kcal or 140% of baseline calories (+5,271 kcal/week)
Week 14: 1,882 kcal or 99% of baseline calories (-98 kcal/week)

While ADFing: 1,811 kcal or 96% of baseline calories
Baseline Days: 1,896 kcal 

All Feast Days: 2,856 kcal or 151% of baseline calories
All Fast Days: 448 kcal or 24% of baseline calories

For reference
Week 1: 3 feast days, 4 fast days
Week 2: 4 feast days, 3 fast days
Week 3: 4 feast days, 1 medium day, 1 fast day
Week 4: 4 feast days, 3 fast days
Week 5: 4 feast days, 3 fast days
Week 6: 3 feast days, 4 fast days
Week 7: 4 feast days, 3 fast days, 
Week 8: 3 feast days, 4 fast days
Week 9: 4 feast days, 3 fast days
Week 10: 4 feast days, 3 fast days
Week 11: 4 feast days, 3 fast days
Week 12: 5 feast days, 2 fast days*
Week 13: 5 feast days, 2 fast days*
Week 14: 4 feast days, 1 medium day, 2 fast days
*Includes days during my bachelorette party weekend.

This week wasn't a total failure considering I ended up only pulling a 953 calorie "medium day" at the start of the week instead of a fast day, ate out on what should have been a fast day because of a company lunch, and indulged myself at a friend's birthday party. On top of that I had heartburn and volatile weight gains and losses that suspiciously occurred while taking antibiotics. I did end up losing one of the pounds I had gained, so I am back down to where I was at two weeks ago. So I just need to drop a pound to get back to where I was before my bachelorette party.

I am about halfway through reading Wheat Belly right now, and I got to the part about wheat gluten being a cause of rashes, especially on the elbows, knees, and back. I have had rashes on my elbows, knees, wrists, and back almost constantly since I was a teenager and had just accepted the fact that I will be itchy and bumpy for my entire life. My mother diagnosed my rashes as eczema, which is theorized to be caused by genetics. Now I am worried that I am sensitive to gluten, as I noticed my latest elbow rash occurred shortly after a very wheat-filled meal with pasta and bread. So Zach and I got more serious about cutting out wheat this weekend and tossed out wheat-filled snacks we found in our apartment and didn't buy any new wheat products while going grocery shopping this weekend. I guess we will see if my rashes get better at all or if I am just paranoid after reading about rashes in the same spots I get them.

Week 13 Summary

Day 93, Feast Day #52

I have been very bad at actually alternate day fasting these past couple of weeks and have ended up just 5:2ing. Birthday parties and the bachelorette party last week have been followed by my own Independence Day party and spending an evening at the Seattle International Beer Festival. All of my feasting and ludicrous amounts of refined grains and alcohol has set me back 2 lbs total. My net weight loss is down to 19 lbs over 13 weeks. This is still 19 lbs I am proud to not be carrying anymore, but gaining back weight is still irritating, especially since it is directly related to my recent pleasure eating and drinking.

Another set back this week is being on a 10-day course of antibiotics. I am one of those people that can get really nauseous when taking oral antibiotics, and the doctor said I should take these ones with a meal, twice a day, to avoid stomach irritation. (The doctor also confirmed I likely have a celery allergy based on the mouth numbing I noticed previously). For days now, I have been eating regardless of actual hunger in the morning to make sure my medicine stays down. Ugh. Just yesterday, I had intended to do a fast day, but ended up doing a medium calorie day. The awkward 953 calories is far too high to be a fast day, but too low to be a normal day of eating.

Here are the numbers for the past week including two days of the bachelorette party and my July 4th party:

Calories

Week 1: 1,437 kcal or 76% of baseline calories (-3,213 kcal/week)

Week 2: 1,938 kcal or 102% of baseline calories (+294 kcal/week)

Week 3: 1,680 kcal or 89% of baseline calories (-1,512 kcal/week)

Week 4: 2,196 kcal or 116% of baseline calories (+2,100 kcal/week)

Week 5: 1,829 kcal or 96% of baseline calories (-469 kcal/week)

Week 6: 1,531 kcal or 81% of baseline calories (-2,555 kcal/week)

Week 7: 1,954 kcal or 103% of baseline calories (+406 kcal/week)

Week 8: 1,196 kcal or 63% of baseline calories (-4,900 kcal/week)

Week 9: 1,638 kcal or 86% of baseline calories (-1,806 kcal/week)

Week 10: 1,637 kcal or 86% of baseline calories (-1,813 kcal/week)

Week 11: 1,681 kcal or 89% of baseline calories (-1,505 kcal/week)

Week 12*: 2,108 kcal or 111% of baseline calories (+1,484 kcal/week)

Week 13*: 2,649 kcal or 140% of baseline calories (+5,271 kcal/week)

While ADFing: 1,806 kcal or 95% of baseline calories

Baseline Days: 1,896 kcal

All Feast Days: 2,857 kcal or 151% of baseline calories

All Fast Days: 448 kcal or 24% of baseline calories

For reference

Week 1: 3 feast days, 4 fast days

Week 2: 4 feast days, 3 fast days

Week 3: 4 feast days, 1 medium day, 1 fast day (I re-categorized my "faux-fast" as a medium day)

Week 4: 4 feast days, 3 fast days

Week 5: 4 feast days, 3 fast days

Week 6: 3 feast days, 4 fast days

Week 7: 4 feast days, 3 fast days, 

Week 8: 3 feast days, 4 fast days

Week 9: 4 feast days, 3 fast days

Week 10: 4 feast days, 3 fast days

Week 11: 4 feast days, 3 fast days

Week 12: 5 feast days, 2 fast days*

Week 13: 5 feast days, 2 fast days*

*Includes days during my bachelorette party weekend.

As you can see, my 13th week was a record-breaker in calorie consumption. I also broke records in average carbohydrate consumption (224 grams/day) and sugar consumption (85 grams/day). It's no wonder I feel so gross in the aftermath of all this. My insides are probably coated in molasses and all of the good bacteria that were once living happily in my body are now dead. 

I have been partying in a land of carbs.

Check out the cool food landscapes by Carl Warner.

I will attempt to fast again tomorrow and just eat something light in the morning while avoiding my normal morning coffee (which can upset my stomach). Hopefully I don't end up going overboard when the need for my second meal kicks in. Eating two tiny meals is far more difficult for me than eating one filling meal. Getting back on the wagon is tough!

Week 12 Summary

Day 87, Fast Day #39

I survived my bachelorette party weekend intact and had a crazy amount of fun with some of the amazing women in my life. The weekend included what most women dream of for their hen weekend: time at the beach, a hot tub, rich food, lots of booze, and a crew of buff firemen (no not strippers, real ones). I would have thought it was all some amazing dream if I didn't have so many other witnesses to verify it all actually happened!

More proof that my amazing weekend was real is the 2 lbs I gained over the 2.5 days of fun. Don't act like you're not impressed. This is not really surprising given that I ate and drank like Monday was the second coming of Christ. From my best attempt at recollecting what I consumed, I estimated just shy of 12,000 calories over the whole weekend. Again, there are parts of my trip that are quite fuzzy, so this is a conservative estimate. 

Here is a look at the progress and numbers after 3 months of alternate day fasting:

Calories
Week 1: 1,437 kcal or 76% of baseline calories (-3,213 kcal/week)
Week 2: 1,938 kcal or 102% of baseline calories (+294 kcal/week)
Week 3: 1,680 kcal or 89% of baseline calories (-1,512 kcal/week)
Week 4: 2,196 kcal or 116% of baseline calories (+2,100 kcal/week)
Week 5: 1,829 kcal or 96% of baseline calories (-469 kcal/week)
Week 6: 1,531 kcal or 81% of baseline calories (-2,555 kcal/week)
Week 7: 1,954 kcal or 103% of baseline calories (+406 kcal/week)
Week 8: 1,196 kcal or 63% of baseline calories (-4,900 kcal/week)
Week 9: 1,638 kcal or 86% of baseline calories (-1,806 kcal/week)
Week 10: 1,637 kcal or 86% of baseline calories (-1,813 kcal/week)
Week 11: 1,681 kcal or 89% of baseline calories (-1,505 kcal/week)
Week 12*: 2,108 kcal or 111% of baseline calories (+1,484 kcal/week)

While ADFing: 1,735 kcal or 92% of baseline calories
Baseline Days: 1,896 kcal

All Feast Days: 2,786 kcal or 147% of baseline calories
All Fast Days**: 463 kcal or 24% of baseline calories

For reference
Week 1: 3 feast days, 4 fast days
Week 2: 4 feast days, 3 fast days
Week 3: 4 feast days, 3 fast days**
Week 4: 4 feast days, 3 fast days
Week 5: 4 feast days, 3 fast days
Week 6: 3 feast days, 4 fast days
Week 7: 4 feast days, 3 fast days, 
Week 8: 3 feast days, 4 fast days
Week 9: 4 feast days, 3 fast days
Week 10: 4 feast days, 3 fast days
Week 11: 4 feast days, 3 fast days
Week 12: 5 feast days, 2 fast days
*Includes days during my bachelorette party weekend.
**Includes faux-fast day that was my mama's birthday dinner.

This past week's weight gain was due to an increased number of calories from alcohol, carbs (probably a half-sheet of Hawaiian bread rolls are included in this) and a lot more fat (84 grams/day versus my overall average of 58 grams/day). I also only fasted the two days because I cheated so much. I certainly enjoyed myself and all that champagne, and this week's numbers I suspect will be as bad or worse given two of this past weekend's calorie estimates land in Week 13 as well as my Independence Day party, which will involve a lot of day and evening drinking and eating.

Today I punished myself a bit with an all liquid fast. Despite my non-belief in overpriced juicing detox gimmicks, the thought of eating solids foods seemed unappealing since I was experiencing a delayed onset hangover, accompanied by soreness and a sunburn, Plus it was a record-breaking high today in Seattle, so I was getting dehydrated and staying sore. Thanks global warming! Or not. What I drank today was a low calorie and a higher calorie green juice, some multi-green kombucha which looked like I was drinking pond water due to the algae content (and didn't taste much different than pond scum), coffee, tea, and a multi-vitamin. I needed a high nutrient, low calorie day.

I am going to attempt to get more than 4-5 hours of sleep tonight. I always find it difficult to sleep when it is so hot in our little apartment that lacks air conditioning. Sigh.

Guest Post: Low Calorie Eating on Vacation

by Cole Millen

Watching calories for your healthy lifestyle is difficult throughout the year, and going on vacation can often derail progress. However, it is actually easy to stay consistent with healthy habits while on vacation; all it requires is a some planning and research.

At the start of the trip, it is important to plan ahead and have an idea of what healthy options will be available while traveling. Make sure to eat breakfast before heading to the airport so that you won't be hungry. This will allow you to know exactly how many calories that you are putting into your body. At the airport itself, it may seem overwhelming to have so many food options, but stick to the plan. While you are waiting for a flight try to walk around and take the stairs instead of the escalator to burn some easy calories. Pick something like, like a salad or pieces of vegetables to get you through the flight. During the flight itself, avoid alcoholic and sugary beverages, as they contain empty calories. Stick to water as this will keep you hydrated and alert without adding any calories to your body.

Once you have arrived at your vacation location, it is important to scope out the area to see what options are available. Many travelers rely on using the mini-bar for snacks, but they are often filled with calorie-laden treats. A better idea is to stop at a local store or the hotel gift shop and pick up the options that you know you can eat without going over your limit. You can also select options like oatmeal or soup if there is a microwave in the room. Careful planning will help to ensure that you make healthy choices.

Determining information and amenities about hotels and restaurants can often be difficult but can inevitable be the difference maker in staying around your calorie limits. I recently took a trip to Sin City and found a great site that listed reviews for the amenities and services of each of the Las Vegas hotels and restaurants that made eat easier than ever to plan out every aspect. This allowed me to ensure that I could maintain my calorie count the exact way that I wanted to.

Since it is a vacation, you will most likely go out to eat for a number of meals, and the best way to make good choices is to have a good sense of the menu. Before selecting a restaurant, do some research; many restaurants will include menus and calorie counts on their websites, so spend some time taking a look through the options. Seek out locations that offer very lean proteins, such as fish or chicken, as well as a variety of soups and salads.

Once you've entered the restaurant, take a closer look at the menu and consider any specials for the evening. Make sure to avoid any descriptions that include words like creamy, fried, breaded, or buttered, as these items are often unhealthy. If you plan to eat a salad, try it without the salad and you could be eating a virtually calorie less meal. In terms of side dishes, pick a variety of vegetables. A good dinner option might include a chicken breast with the skin removed, a salad, and a side of vegetables. Finally, avoid the dessert menu at all costs. Even though the choices sound delicious, it is more important to keep up your healthy habits.

While eating healthy on vacation may seem difficult, careful planning can help travelers make smart choices. Planning ahead and having a number of alternative options is beneficial to keep your diet on track. Similarly, being conscious of your choices will help as well. Keeping these ideas in mind will lead to a healthy, successful trip.

Cole Millen, is an avid traveler and foodie who never forgets that life's best memories are made through real life apprehension of legitimate "experiences." Follow his blog at Cole’s Mill.

Week 10 Summary

Day 72, Fast Day #34

My mother left Seattle yesterday and I ended up making her 3-day stay a 3-day feast for myself. I did stick to a 16/8 fast on Thursday, but that was really my only restriction. Within those three feast days, there was seafood, buttery movie theater popcorn, corn pudding, a cheeseburger, fried brie, and lots of wine. This weekend reminded me that lactose is not my friend, ugh. After all of the dairy and other food debauchery, I am glad it is a fast day.

I somehow managed not to gain any weight and even lost a pound over the weekend, which puts me at a total of 20 lbs lost in 10 weeks. That is right at 2 lbs (0.9 kg)of weight loss per week, which is what is generally expected while alternate day fasting. My weight loss seems to defy traditional logic since I was having extra feasts. But, I managed to not go completely carb crazy this week. I ingested and average of 150 grams of carbohydrates/day this week, while my baseline was 213 grams/day. Perhaps my continued transitioning to a lower carb diet has something to do with it, but I am not sure. 

I did eat 14% less calories than my baseline this week, despite the extra feasting, which is 1,813 less calories this week than prior to starting alternate day fasting. This is not the theoretic 3,500 calories/week reduction needed to lose a pound, mind you. Although, the 3,500 calorie "rule" is probably not a very good rule of thumb anyway because the energy deficit requirement to lose weight is probably dependent on body composition  I reduced my caloric intake by a total of 13,468 calories over the last 10 weeks, which by the 3,500 calorie rule would mean I would have only lost a bit less than 4 lbs overall, not the 20 lbs I have lost. How mysterious. 

Calories
Week 1: 1,437 kcal or 76% of baseline calories (-3,213 kcal/week)
Week 2: 1,938 kcal or 102% of baseline calories (+294 kcal/week)
Week 3: 1,680 kcal or 89% of baseline calories (-1,512 kcal/week)
Week 4: 2,196 kcal or 116% of baseline calories (+2,100 kcal/week)
Week 5: 1,829 kcal or 96% of baseline calories (-469 kcal/week)
Week 6: 1,531 kcal or 81% of baseline calories (-2,555 kcal/week)
Week 7: 1,954 kcal or 103% of baseline calories (+406 kcal/week)
Week 8: 1,196 kcal or 63% of baseline calories (-4,900 kcal/week)
Week 9: 1,638 kcal or 86% of baseline calories (-1,806 kcal/week)
Week 10: 1,637 kcal or 86% of baseline calories (-1,813 kcal/week)

While ADFing: 1,704 kcal or 90% of baseline calories
Baseline Days: 1,896 kcal

All Feast Days: 2,802 kcal or 148% of baseline calories
All Fast Days*: 472 kcal or 25% of baseline calories

For reference
Week 1: 3 feast days, 4 fast days
Week 2: 4 feast days, 3 fast days
Week 3: 4 feast days, 3 fast days*
Week 4: 4 feast days, 3 fast days
Week 5: 4 feast days, 3 fast days
Week 6: 3 feast days, 4 fast days
Week 7: 4 feast days, 3 fast days, 
Week 8: 3 feast days, 4 fast days
Week 9: 4 feast days, 3 fast days
Week 10: 4 feast days, 3 fast days
*Includes faux-fast day that was my mama's birthday dinner.

I watched a few health and weight loss talks and documentaries this week. I think the one that was most intriguing to me was Wheat: The UNhealthy Whole Grain by Dr. William Davis, the author of Wheat Belly. I haven't looked into the papers and whatnot that Dr. Davis cites, but I know I do not feel great after I eat refined grains. I also have looked at the research papers showing the high glycemic response in those foods, so I figured they aren't healthy anyway. Zach just ordered me Wheat Belly on Amazon, so I am interested to read what he has to say on why we shouldn't be eating wheat. I would like to experiment at some point with cutting wheat from my diet entirely and seeing how I feel. 

I didn't eat any wheat products on today's fast day. I made some Paleo egg and ham cups instead. Yum. I rarely eat wheat on fast days anyway because of the calorie-load plus I never feel full from breads and what not.

Follow my blog with Bloglovin

Week 9 Summary

Day 63, Feast Day #33

Stepping up my self-control on my feast days lowered my average calorie count these past couple of weeks. Sure I had a deep-fried bacon-wrapped hot dog and a few beers the other day. The point is that I compensated by eating healthier other days. My overall average feast day calories is down, despite this week being a 4:3 (feast day to fast day ratio). I ended up losing a single pound over the past seven days, so I am still at a total of 19 lbs lost in 9 weeks (averaging a 2.1 lb loss per week). For the rest of the world smart enough to use the metric system, that is 8.6 kg total loss or nearly a kilogram loss a week. Americans are silly and I regularly have to look up conversions to cook in my native "customary" units of measurement.

Calories
Week 1: 1,437 kcal or 76% of baseline calories
Week 2: 1,938 kcal or 102% of baseline calories
Week 3: 1,680 kcal or 89% of baseline calories
Week 4: 2,196 kcal or 116% of baseline calories
Week 5: 1,829 kcal or 96% of baseline calories
Week 6: 1,531 kcal or 81% of baseline calories
Week 7: 1,954 kcal or 103% of baseline calories
Week 8: 1,196 kcal or 63% of baseline calories
Week 9: 1,638 kcal or 86% of baseline calories

While ADFing: 1,711 kcal or 90% of baseline calories
Baseline Days: 1,896 kcal

All Feast Days: 2,839 kcal or 150% of baseline calories
All Fast Days*: 470 kcal or 25% of baseline calories

For reference
Week 1: 3 feast days, 4 fast days
Week 2: 4 feast days, 3 fast days
Week 3: 4 feast days, 3 fast days*
Week 4: 4 feast days, 3 fast days
Week 5: 4 feast days, 3 fast days
Week 6: 3 feast days, 4 fast days
Week 7: 4 feast days, 3 fast days, 
Week 8: 3 feast days, 4 fast days
Week 9: 4 feast days, 3 fast days
*Includes faux-fast day that was my mama's birthday dinner.

There wasn't anything particularly interesting about my nutrient intake this week other than that I was missing over a third of my recommended iron intake despite eating plenty of protein. Whoops. This might also be because I didn't eat any of my usual iron-fortified cereals this week, since I am trying to cut down on my processed grains. My total carbohydrate intake was also the lowest it has been on on a 4:3 week as well, so that seemed to be a trade-off that happened.

One of the best sources of iron is organ meat, but the texture of organ meats isn't something I enjoy though. Zach and I are planning to buy most of our food from local markets, so maybe I can get some sort of mollusk to eat this week, since those also have a lot of iron, along with a bunch of dark greens. It doesn't make any sense to live in Seattle and not make some sort of effort to eat good, fresh seafood... unless you have allergies to that sort of thing.

One Pound That Might Be Back Tomorrow

Day 61, Feast Day #32

I dropped another pound today for a total of 19 lbs (8.6 kg) lost  in almost 9 weeks. This is a little over 2 lbs a week, which is on par with what Michael Mosley and Mimi Spencer cite as the average weight loss per week while alternate day fasting.

I broke my fast with a really unhealthy meal that included three beers and a bacon-wrapped fried hot dog. So much for exerting self-control. I couldn't pass up the opportunity to try a deep-fried hot dog for the first time, much less one wrapped in bacon. The fact that I can be on a diet and not have any rules against bacon-wrapped deep-fried hot dogs on rare occasions is one of the best perks about ADF. I probably should never eat bacon-wrapped deep-fried hot dogs, however, I have always been a "go big or go home" kind of gal. So I went big on calories, fat, carbs, and everything today. I ended up at 112 grams of fat in the 24-hour period. Don't act like you aren't impressed (or scared for my arteries).
.

If that pound returns tomorrow, I will know why...

YOLO! I promise I will never use that acronym on this blog again.

Fast(ing) Food - Quick Rainbow Couscous

Day 59, Feast Day #31

There are some days when you just don't figure out what you are making or eating for dinner until you open the pantry and fridge (there are periods in life where this happens everyday). This was one of those days. I found a leftover bag of couscous, part of a bag of frozen corn, a can of beans, some veggies and fruit from Zach and my weekend trip to Seattle's famous Pike Place Market, and cilantro from the planter outside our apartment. This is what I made:

I ate my own bowl with avocado on it before remembering to take a picture, whoops!

Quick Rainbow Couscous (Yields 4 servings) ~355 kcal/serving w/avocado, ~275 kcal w/o
Takes 10-15 minutes

I am calling this "rainbow couscous" because of the different colors of veggies and fruit in this dish. No unicorns, leprechauns, or Lisa Frank creations were harmed while making my dinner. Eating a colorful variety of fruits and vegetables is a good strategy for both children and adults to eat a variety of vitamins, minerals, and phytonutrients.

• 3/4 dry instant couscous (the smaller sized kind) ~488 kcal
• 1 1/4 cups vegetable broth ~13 kcal
• 1 medium tomato, diced ~35 kcal
• 1/2 a bell pepper, diced (I used an orange one) ~25 kcal
• 1/4 of a onion, diced (I used a yellow one) ~15 kcal
• 1/4 cup cilantro, chopped ~2 kcal
• 1/2 cup of sweet corn (I used frozen) ~50 kcal
• 1 can of beans, drained and rinsed (I used red kidney, black would have made sense if I had some on hand) ~385 kcal

• 2 tsp of olive oil ~80 kcal
• 1 lime's juice ~5 kcal
• 1 tsp white vinegar
• 1/4 tsp cumin
• 1/4-1/2 tsp Adobo seasoning
• black pepper to taste
• your favorite hot sauce, to taste (I use Secret Aardvark Trading Co.'s Habanero Hot Sauce, because it is amazing)

• 1 large avocado, sliced ~322 kcal - optional

Put the broth in a medium to large pot. Throw in onions into pot. 

Bring broth and onions to a boil. Once at a boil, cover the pot and remove from heat. Let sit  covered for 5 minutes. Don't peek or your couscous won't cook right.

Heat your corn according to the package directions if using frozen like I did. Drain.

Mix olive oil, vinegar, lime juice, cumin, Adobo seasoning, pepper, and hot sauce together. Pour this sauce onto the couscous after the 5 minutes is over. Fluff the mixture.

Dump in the bell pepper, corn, tomato, cilantro. Mix together. 

Serve with sliced avocado on top. If there is any lime juice left, drizzle it on your avocado. Enjoy!