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Raw Karen's Blog

2 replies Page 1 of 1

Day 77 Fast 24

by rawkaren on 05 Nov 2013, 14:32

Second fast this week. Picture of today's fast day lunch below with recipe. My weight is down 1.6lb's on yesterday.

Yesterday's numbers
Calories 1459 - spot on - well, 4 cals over
Carbs 40% (117g - 2g over)
Fat 47% (52g - in range)
Protein 13% (40g - in range)

Yesterday's breakfast (at noon) was a small bulletproof coffee, small slice of sourdough plus butter.
Lunch came quickly afterward (2.00pm), after a tough yoga session. This was a two egg shakshouka, the tomato sauce being made from a whole tin of chopped tomatoes, onions, red pepper, smoked paprika, and cumin. Served up with a slice of paleo sandwich bread.
Supper was slim pasta with a mushroom sauce, two small glasses of malbec.
Snacks during the day were home-made kale chips and a slice of paleo banana bread.

Wow. Did I really eat all of that within 8 hours and stay within TDEE????

Exercise for the last two days has been hard. The yoga teacher had been attending some development of her own last week with a yogi and as a consequence made me do standing poses with extra wide legs. Some of the poses were really strong and the length of time you have to hold them in Iyengar really challenges the body. My camel poses (back bends) are also coming along nicely. I could not have done half of this a month ago. I think she likes it because I'm quite bendy even at my age, so she can push me much harder.

Today's resistance workout was chest, back and ab ripper x. Already I'm feeling I need to lift heavier weights, although I'm quite sore this afternoon so maybe I overdid it.

The second day of the great-daily-weigh-in-experiment continued this morning. So I'm down 1.6lbs. Hmm. Still higher than Saturday, but can't explain the fluctuation unless its dehydration. I recorded on both apps.

Today, I wanted my main meal of the day at lunchtime because of my work out.

So today's fast day lunch is cod tagine and is a lower calorie version than the Hairy Dieters as I have removed the oil and potatoes. This dish in total is 263 calories and 23g of carbs and packed full of flavour. I think it's really hard to make dishes for one person, but here is my version. It occurred to me afterward that it is probably better made in large batches and frozen in individual plastic bags until needed. You could even add the meat/fish to it ahead so it marinates whilst frozen!

I made the sauce (152 cals, 23g carbs) separate to the fish because I wanted to keep the fish whole whereas when it gets cooked in a sauce, it can break up. However if you are doing a chicken/meat version, please flash fry the chicken first to seal. I baked my fish 'dry' in the oven. No oil. (135g of cod loin).

'Fry' one sliced small onion and one garlic glove in a little water.
When soft, add .5tsp ground ginger, .5tsp paprika (preferably hot smoked), 1tsp cumin. If your paprika is not the hot variety, add .5tsp chilli flakes as well.
Dry fry the spices with the onion and garlic for a few mins. Deglaze with a little more water.
If adding meat/fish, this is the part where it goes into the pan.
Add one sliced preserved lemon, 3 whole olives and 75g fresh tomatoes, chopped.
Add around 200ml+ (depending on how you like it), of stock of choice with a few saffron threads or a small pinch of turmeric (for the yellow colour). I used a knorr fish stock pot and the calories are counted for. Annoyingly it contains sugar and glucose syrup - grrr....., but it's quick and tasty.
Simmer until meat/fish is cooked. Add salt and pepper to taste, although the stock should make it quite salty anyway. Throw in a handful of coriander leaves just before serving.

Image
Last edited by rawkaren on 05 Nov 2013, 14:35, edited 2 times in total.


Follow my full diet journey https://diettales.wordpress.com/ https://www.instagram.com/karengeary/
Focus on your actions, not the result.
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Comments

Re: Day 77 Fast 24
05 Nov 2013, 21:36
Hi do you eat wheat? I am trying to stay off wheat and grains but not finding weight shifting so wondering whether to re introduce oats, porridge for breakfast- any thoughts?
Thanks,
Sue
Re: Day 77 Fast 24
06 Nov 2013, 07:26
Hi. I eat wheat very very occasionally, eg the sourdough has wheat in it as well as rye. I do get wheat belly and water retention. Oats are very good for you and now that winter is approaching, porridge is great, although I do feel better without. Pinhead oatmeal is easier to digest than rolled oats IMHO. My OH has a couple of big spoons every morning in a pancake made with one egg, a spoon of fromage frais and a couple of spoons of oatmeal. He eats it with either fish or a banana. As he has to leave the house every morning before 6, he swears it keeps him going until mid morning.
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