Monday, June 30, 2014

Monday

Really nice weekend. Warm, sunny, no storms (hardly any clouds), and I got a lot of stuff done in the garden and life in general. Also spent about a half-hour sunbathing both days. Something interesting about that - in the past, doing something like that (at mid-day, no less) would have left me sunburned. Now? Nothing. A little tanned, but no inflammation, no redness, no burn. Very cool.

Eating went pretty well - but we had family over for dinner Friday and I definitely ate carbs. However, I was at 151.0 yesterday (the scale is starting to get a bit flaky, but that was the best of 4 tries (meaning I got it twice, not that it was the lowest), and at 151.4 today. I'm really starting to think that, for me, the key to maintaining a lower weight is all about breakfast. It seems to keep me from snacking at night, and mostly keeps me from running off for Skittles or something equally nasty during the day. Interesting. Here's yesterday as I recall it (did not log):
  • tea with cream
  • 3-egg omelet with ham, cheese, tomatoes
  • cheese (I think 3 or 4 pieces)
  • 1/2 cup cashews
  • 4 salted dark chocolate almonds
  • 3 Junior Mints
  • taco salad with sour cream, cheese, green taco sauce, 1/2 pound beef
  • about 1/3 cup Cherry Garcia ice cream (leftover from Friday)
Wow, it seems like I ate more than that yesterday, so take that as a first draft; it may have been more.

No real exercise yesterday, but I gardened and walked to dinner on Saturday (chicken shawarma Greek salad at the Syrian cafe) and back (obviously). Sleep all 3 nights was awful - overheated because we forgot to turn on the whole-house fan at night 2 nights, and had cramping of my calves Friday to boot; last night was dog-on-bed sleep and I had somewhere around 2-1/2 hours of mostly-awake time between 1:30 and 4:00. I have had a RedBull this morning - they keep the motor ticking over, although when I get more, they will be the "zero" ones, rather than the "sugar free" ones - those 3 grams of carbs are not necessary.

Guess that's it.

Friday, June 27, 2014

Friday

I think a sign of real stress is when you can't function properly without structure. I got up a little early today and got dressed and fed the dogs and drank tea and ate cheese. But I did not weigh myself, which I normally do first thing. Bad move, because having eaten and drunk, I can't compare today's weight with other days. I did weigh myself after several cups of tea (3?) and some cheese, and am up from yesterday with that consumed. So I won't record it.

Here's yesterday:
  • tea with cream
  • the usual supplements
  • scrambled eggs
  • 3 pieces of bacon
  • a Red Bull
  • 12ish macadamia nuts
  • 3 chips with salsa and/or guac
  • chicken fajitas (chicken, bell peppers, tomatoes) no tortillas
  • sour cream and guacamole
It worked out to:
  • 83 g fat (70%)
  • 30 g carbs (11%)
  • 52 g protein (19%)
Near fasting today due to busy-ness.

Thursday, June 26, 2014

Thursday

Eating much better yesterday, and I'm down a pound - 153.2 this morning. Most of it was water all along - either from the weekend's exercise, or from eating that bolus of sugar the other day. Yesterday went like this:
  • tea with cream
  • the usual supplements
  • scrambled eggs with sour cream
  • bacon (2)
  • 12ish macadamia nuts
  • a very large chicken breast
  • salad with homemade "zesty italian" dressing
  • 2 pieces of cheese
  • another tea with cream
It all worked out to
  • 105 g fat (69%)
  • 16 g carbs (5%)
  • 90 g protein (26%)
Sleep was crappy - woke up around 2 and was too hot for a couple of hours' worth of tossing and turning. Fell asleep just in time to be deep asleep when the alarm went off, so my day today started with our old friend Red Bull.

Minimal exercise last night - gardening. I removed all the strawberries from the strawberry bed and surrounding ground. Although, it didn't feel all that minimal at the time - it just showed up that way on the FuelBand.

Wednesday, June 25, 2014

Wednesday

Oops.

Big mistake last night - I thought I could fit a strawberry shake in with my eating and not clobber the carb levels. Turns out, a strawberry shake (that one, anyway) has 71 g carbs in it. And I had the whole thing. It tasted really good, and I was well under Mark Sisson's upper limit for the weight loss zone, but above what seems to be my limits. Back on the wagon today. Here's yesterday:
  • tea with cream
  • the usual supplements
  • scrambled eggs
  • 2 pieces of bacon
  • 12 macadamia nuts
  • naked burger with avocado (2 slices) and bacon (2 pieces)
  • the shake as mentioned above
  • 3 skinny french fries (which I did not log)
  • 2 pieces of cheese
  • another tea with cream
At the end of the day, it worked out to 
  • 153 g fat (67%)
  • 83 g carbs (16%)
  • 89g protein (17%)
And as a result - or maybe just as a lingering aftereffect of exercise inflammation - I'm up another pound today, or nearly. 154.2.

I was exhausted last evening - nearly fell asleep about 5 times driving home, which is NOT good. I'm not sure what's going on there. I suppose it could be to do with how I'm eating, but I feel mostly adapted, so groggy should be over with.

No workout yesterday - my legs and back were really sore from the workout Sunday. I took a bath with Epsom Salts, and that seems to have helped.

Onward! Added sour cream to my eggs this morning (surprisingly tasty), and have more nuts with me for "lunch". I think we're having chicken and salad for dinner, which should be about right.

Tuesday, June 24, 2014

Tuesday

No surprise, but I have a really weird pattern here - lose weight over the weekend, add some back on Tuesday, and spend the rest of the week getting back to it. Just weird. 153.4 this morning, which is a smaller increase than last Tuesday - that's also a thing for me; the increases are shrinking as the weight is lost. Here's yesterday:
  • tea with cream
  • the usual supplements
  • scrambled eggs
  • 2 pieces of bacon
  • a slice of leftover meatloaf
  • hot and sour soup
  • a small portion of cashew chicken
  • a tablespoon of butter
  • a piece of cheese
  • 2 chocolate almonds
  • another tea with cream
The last 3-4 items were an effort to get my fat % up; it ended up in the high 60s, so lower than normal. Nonetheless, I was at Moderate ketosis at bedtime, so not complaining.

We did another evening walk last night, and I hit my FuelPoints goal again - that's 6 days in a row. 2 more days and I would break my streak "record" of 7 days in a row. I think we will be walking tonight, unless something intervenes.

Macadamias for "lunch" today, so the fat percentage should be higher than yesterday.

Monday, June 23, 2014

Monday

152.4 today. 152.2 after a workout yesterday morning (maybe I sweat some weight off). I'm also stiff and sore, so it may be on the high side - or knowing me, may increase tomorrow for reasons I don't understand.

Anyway, I have no time this morning, and a lot of flying monkeys going on, so a very brief update from the weekend. Lots of workouts - I'm on a 5-day streak of hitting my FuelPoint goal. I saw Moderate ketones on Saturday night, although only Trace last night. I didn't track my eating officially because I don't on weekends, although I kept pretty good track to ensure I wouldn't end up carbing out.

I haven't seen this weight this year before this weekend, so that's promising. My sleep seems to be improving - even a couple nights without melatonin went well. Last night, on the other hand, I took a 10 mg melatonin and knew nothing between 10:30 and 5:30, when the alarm woke me. That's pretty rare. Nice, though.

Friday, June 20, 2014

Friday

A whole week of eating in a disciplined fashion, exercising in the evenings, and slow possible weight loss (I'm not quite back to Monday's level yet, at 153.6). I'm generally pleased with how this is going - maybe for no other reason than that I've not felt like throwing it all up and going back to eating sugar. Also, I have pretty good energy right now - enough that after a later workday and a horrid commute, I was able to go for a 1.4 mile walk last night, and hit my FuelPoint target for the day. So good stuff. Here's yesterday:
  • tea with cream
  • the usual supplements
  • scrambled eggs
  • 3 turkey sausage
  • 12 macadamia nuts
  • salad with blue cheese dressing and blue cheese crumbles
  • a 6-oz sirloin
  • Southern-style green beans with bacon
  • a piece of cheese
It worked out as follows:
  • 133 g fat (82%)
  • 22 g carbs (6%)
  • 45 g protein (12%)
I was actually really surprised about the protein count - I double-checked on the steak size twice. But I was also slightly hungry at bedtime, so it may have been too low. All that said, my bedtime ketone level was at Moderate tending toward High, so I think I was definitely solidly in ketosis.

Sleep was pretty good - woke once at 1 am to use the bathroom (old age sucks), and then around 4:30. Anything else? Don't think so.

Thursday, June 19, 2014

Thursday

Down a tiny bit from yesterday - 154.4 this morning. Ketones at bedtime were Small-Moderate, and the ratios are in the 70-20-10 (fat-protein-carbs) neighborhood. Seems like I'm doing things right, but golly the pace is slow. Here's yesterday:
  • tea with cream
  • the usual supplements
  • scrambled eggs
  • 3 pieces of bacon
  • 12 macadamia nuts
  • a can of Red Bull
  • a cup of bouillon
  • two pieces of cheese
  • a 1/3-lb grassfed beef patty
  • 2 T butter
  • a salad with vinaigrette dressing
  • a handful of grapes
Actual breakdown is:
  • 120 g fat (71%)
  • 33 g carbs (9%)
  • 79 g protein (21%)
We went to the gym - in the car, because it was pouring out - and I walked 1.5 miles on the track in just over 19 minutes, a pace I'd love to do at a 5K sometime soon (12-13 minute miles). I don't, because we are using 5Ks to talk a lot, and Mandi will be joining us at our next one, on July 4th, and will force a slower pace since she's coming up from sea level and I don't want her to get altitude stuff.

Sleep - with melatonin - better than the night before, but I woke up at 1:00ish and again at 4:15.

Wednesday, June 18, 2014

Wednesday

Still at 154.6 this morning - the week is following its usual pattern. I ate pretty well yesterday and got a walk in - to and from dinner, as it turns out. This will be short, since I have early meetings at work. Yesterday's eating (not listed) panned out as:
  • 133 g fat (72%)
  • 33 g carbs (8%)
  • 83 g protein (20%)
Basically, I added a large Cobb salad and 2 pieces of cheese to what I'd had for breakfast (eggs, bacon, macadamias). Ketosis at bedtime was Small verging on Moderate.

Sleep was awful - woke up just after midnight, went to the bathroom, could not get back to sleep. Mild stomach ache, the dog woke up and wanted out, etc. Ugh. Operating on RedBull this morning.

Tuesday, June 17, 2014

Tuesday

It feels a bit odd to be excited at a weight gain this morning, but I think it's the lowest I've ever seen for a Tuesday rebound, since that's the pattern we have these days. 154.6. Here's yesterday, with all the details:
  • tea with cream
  • the usual supplements
  • 2 scrambled eggs
  • 2 strips of bacon
  • about 1/4 pound smoked turkey
  • 2 pieces of cheddar
  • 1/2 cup home-grown strawberries
  • a lettuce wedge with bacon and tomatoes and blue cheese dressing
  • the shrimp and sausage out of a cup of gumbo
  • 1/2 cup cashews
That all worked out to:
  • 139 g fat (69%)
  • 36 g carbs (8%)
  • 99 g protein (22%)
Pretty close to the targets for last week. We also went for a walk after getting home (dinner was near work), which made my feet feel swollen overnight. Hence I'm not at all glum about the gain - I'm sure it's water. Ketones were at Small last night, almost hinting at Moderate again.

Eggs, bacon, macadamias this morning, fast until dinner, and we're headed to the gym on foot tonight.

Slept last night without melatonin; I was nodding off at 8:30 so decided I probably didn't need it. I recall dreaming a lot, and woke around 3:30 to hit the bathroom, but was able to get back to sleep and woke up for good at 5:16. Nice!

Monday, June 16, 2014

Monday

I do believe it's working.  I was 153.8 both Saturday and Sunday mornings, and despite exercising both days, creating minor muscle inflammation (therefore, water weight), am at 153.4 this morning. I didn't keep track of fat % or anything over the weekend; Friday evening got too hard, and we ate out a lot.  Here's yesterday:
  • tea with cream
  • 2 pieces of low-carb pizza with pepperoni
  • a naked burger, smothered in green chile with cheddar cheese
  • about 1/2 cup cottage cheese
  • a red bull
  • a piece of cheddar
  • 5 grapes
  • a strawberry
  • a Red Bull
  • about 1/2 pound smoked turkey with mustard BBQ sauce
  • about 1/2 cup cole slaw
  • salad with commercial (and disgustingly sweet) dressing
  • chocolate "ice cream" - homemade, and the texture of butter, seriously
That was it. More food than I plan on eating today, for sure, but fairly low carb - I see fruit, possibly some thickener in the green chile, something in the Red Bull, the coleslaw and salad dressing, and the sugar in the ice cream.

In addition to all that, Lee and I walked to the gym, lifted weights, and walked home on Saturday (3.2 miles round trip), and Elizabeth and I did a 5K yesterday morning. Both were fun, and I didn't break a sweat for either. Slightly better pace yesterday than at the Bolder Boulder - 16:08/mile vs. 16:18.

Sleep last night was crap, unfortunately; I fell asleep very quickly, but woke up hot and sweaty at 2-something and could not get back to sleep. I am hoping to avoid another Red Bull today, but may have to - have several long meetings in my future.

Friday, June 13, 2014

Friday

I will not call a half-pound an annoying setback, but I'm annoyed and feel like I'm not progressing. 155.4 this morning, darn it. And I was so good yesterday! But I will evaluate the 70-20-10 ratios on Monday, when we see what the weekend brings (other than inflammation and swelling from doing a 5K - maybe I'll use Sunday's data?). Here's yesterday:
  • tea with cream
  • the usual supplements
  • scrambled eggs
  • 2 strips of bacon
  • a can of diet Red Bull (bad night's sleep)
  • 12 macadamia nuts
  • 4 pieces (1/2) of Low-Carb pizza with pepperoni
  • a cup of bouillon (boredom)
  • 3 grapes
  • a bag of cheese crisp thingies
That was it. The breakdown goes like this:
  • 144 g fat (73%)
  • 36.4 g carbs (8%)
  • 84 g protein (19%)
I found a new source of guidance on protein, which said I should be aiming for 1-1.5 g per kg of lean body mass. Currently, my lean body mass is around 109 lb, which is around 50 kg. That means protein is still high - should be between 50 and 75 g. I'm not sure exactly where the protein is coming from, so I will be doing some analysis to see what i can do there.

Exercise planned this weekend - the 5K mentioned above and probably a gym trip tomorrow with walking to and from it. 

Thursday, June 12, 2014

Thursday

So I recovered the pattern a good bit yesterday. 72% fat, 8% carbs, 20% protein. Only 70 g protein, though; I wasn't hungry for more, so maybe that's enough. I don't know if there's a "too little" protein level, but it does occur to me that I'd have a better shot at muscle growth if I could eat more.

Here's yesterday:
  • tea with cream
  • the usual supplements
  • scrambled eggs
  • bacon
  • sour cream (on the eggs for added fat - not bad)
  • 12 macadamia nuts
  • Olive Garden salad
  • steak gorgonzola alfredo, no pasta (this totally weirded out the management at Olive Garden)
  • 1 strawberry from the garden
  • 1 ande's mint candy
  • 2 pieces of cheese
  • another tea with cream
Kind of a long list, but I'm at 155.0 this morning and had fasciculation in my calf muscles at bedtime, although no outright cramps. Still waiting on that, although, really, that's an odd thing to be waiting for. Sue me.

I slept last night courtesy of Benadryl - other stresses working on my brain. No real exercise, just a survey of the garden - and I got a net over the bearing blueberry bush. Hot flashes these days occur, but are at a "noise" level - a little annoying, not life-altering anymore. I hope it's a sign of the end of them, truly. I think I've said that before.

Signed Elizabeth and me up for a 5K on Sunday. Just because. It has chip timing - starting to think that's de rigueur for races anymore.

Wednesday, June 11, 2014

Wednesday

Overshot my mark on protein and carbs yesterday, so probably veered well out of a reasonable level of ketosis.  155.4 this morning, down from yesterday.  My calves are fasciculating this morning, but weren't doing any cramping last night. Sleep was better than the night before, which isn't saying much, but I think it had nothing to do with diet. Here's yesterday:
  • tea with cream
  • the usual supplements
  • almond-tapioca flour blueberry scone
  • 2 slices of bacon
  • 12 olives
  • 4 oz deli roast beef
  • 1 slice swiss cheese
  • 2 stuffed bell peppers, no rice, with cheese on top
  • another tea with cream (to add fat to the day)
That was it. So I have suspended the evening honey until I get a better grip on the VLC thing and am staying well under the 50 g carbs.  Yesterday played out like this:
  • 129 g fat (61%)
  • 52 g carbs (11%)
  • 135 g protein (28%)
So not as good ratios; I was surprised at the protein levels, but dinner alone was 72 grams.

No significant exercise yesterday; we'd planned to walk until lightning started up. Bloody nuisance. Ketosis at bedtime was negative. I don't know if that meant I was using everything up and had none to excrete, or if I'd messed it all up by too much carbs and protein for the day. I did have what I think of as ketone-breath yesterday afternoon - a sort of taste in my mouth of artificial sweeteners, when I'd had nothing sweet to eat.

I know it's not practical to keep records at this level of detail for long, but at the moment, it seems to be helping, so I will continue.

Tuesday, June 10, 2014

Tuesday

After reading The Art and Science of Low-Carb Living over the weekend, I decided to get some data and try to figure out the sweet spot for me with regards to carb tolerance and weight loss. For the moment, I'm using LoseIt to track everything. So, here's yesterday in details:
  • tea with cream
  • the usual supplements
  • 1 almond/tapioca flour blueberry scone
  • 2 pieces of bacon
  • 10 olives
  • 1 slice Colby cheese
  • 1/4 pound deli roast beef
  • 2 brats
  • a cup or so of sauerkraut
  • 3 pieces of cheddar
  • 2 tiny strawberries from the garden
That was it. It rang in at:
  • 131 g fat (71%)
  • 31 g carbs (7%)
  • 93 g protein (22%)
and around 1500 calories. I measured between Small and Medium urine ketones at bedtime, and with a similar intake today, hope to see it actually hit Medium. The book says urine ketones are deceptive, but Jimmy Moore's tracking seemed to indicate that the sticks are accurate enough. I will also be watching for ketone breath - my mouth starts tasting interesting when I'm in a groove. The percentages above are pretty much my target for the week, although I would like to see the protein up just a tad - I'm shooting for 100 g per day.

So, all that said, I gained weight overnight. And my ankles are very un-swollen, so it's not foot-water-retention, at least.

Sleep last night was dodgy - woke around 2 am and had a hard time getting back to sleep - but did manage it before 4 am, I'm pretty sure.

Finally, we got a walk in after dinner. Plan on doing more of that this week, as well.

Monday, June 9, 2014

Monday

Weird weekend. No exercise to speak of (only partly attributable to the weather), reasonable eating, sort of, but accompanied by a margarita last night. A lot of stress underlying all of it. Mixed-bag sleep.

154.4 this morning. Not as good as a week ago, but I am NOT complaining. Here's yesterday:
  • tea with cream
  • omelet with ham, cheese, tomatoes
  • cheese (1 hunk of cheddar, a medium-sized piece of Gruyere)
  • < 1/2 cup cashews
  • chips and salsa - more than I should have
  • 2 cheese enchiladas with green chile
  • a margarita
  • 2 tiny home-grown strawberries
That was it. At least, I think so; it was a day of errands, mostly, so mid-day eating wasn't easy since we weren't home. We went to a wedding in the afternoon, but did not stay for the reception (part of the weirdness of the weekend).

And I read Volek and Phinney, at last. I've been wanting to for years, and finally got the Kindle version. If they're right, my carb tolerance is pretty low, and to lose any of my current weight, I need to be strict about keeping totals under 50 grams. Since I lost weight on a more relaxed approach originally (or did I? sometimes I think I was very strict VLC/ZC), I tend to think the tolerance change is to do with menopause - and that would certainly make sense if estrogen is part of the mechanism to free up stored fat for energy. Anyway, a very interesting read, and I learned several practical things - like why salt turns out to be important on a VLC eating approach (and why we had such nasty leg cramps the last time; salt should make them not happen). 

Out of all of this, I am going to be doing a bit of research, to get my target protein level and map out what an 80%+ fat diet needs to look like for me to lose weight. Given my response to the fat-fast soup, I do think it will work. But I want to have a lot of the answers figured out - I think that at the moment, winging it won't work for me.

Friday, June 6, 2014

Friday

157.0 and constipated. Lovely. Here's yesterday:
  • tea with cream
  • scrambled eggs
  • bacon
  • the usual supplements
  • fat-fast broccoli soup
  • cheese (I think)
  • an egg roll (flour and fried in seed oils)
  • mushu chicken, no pancakes
  • a fortune cookie
  • 1/2 cup cashews
  • 4 salted dark chocolate almonds
  • 1 tsp honey
Sleep was awful; woke up at midnight with hot flashes, ended up getting up to read for a while, back in bed at 3 am, asleep sometime between then and 4. Jack woke us all up at 4:45 by barking. Could be a rather long day.

Getting back on the wagon, as it were. One of these days, I'll find a good way to lose weight without these lurches.

Thursday, June 5, 2014

Thursday

A pattern emerges - over the weekends and early, I appear to have lost weight, which spends the week disappearing. 156.0 this morning. The only heartening thing at the moment is that the loss reappears on the following weekend as a greater loss than before. If I can keep that up, my sanity will stay intact. However...
Here's yesterday:
  • tea with cream
  • savory scone with melted butter
  • 2 turkey sausage links
  • fat fast broccoli cheese soup
  • 2 pieces of Cheddar
  • about 6 oz steak
  • salad with blue cheese dressing
  • 2 squares Lindt 85%
  • a bag of cheese crisp things
  • 1 tsp honey
No exercise, more stress, slept well. Working this morning on a RedBull, nonetheless. I'm really looking forward to the weekend, and not just as regards weightloss.

Wednesday, June 4, 2014

Wednesday

Yesterday was not a good day. Stressful, exhausting, just weird. I ate Skittles mid-day, just to show you. 155.6 this morning, and very grateful. To boot, my ankles are a bit swollen and achy. Here's yesterday:
  • tea with cream
  • the usual supplements
  • a sun-dried tomato cheddar bacon scone
  • 1 tbsp butter (approx)
  • fat-fast broccoli cheese soup
  • a package of Skittles
  • cheese (4-6 pieces)
  • 4 salted dark chocolate almonds
  • 1 tsp honey
The scones are not a keeper. Worth a try, but they have no holding power at breakfast, even drenched with butter, and they don't taste nearly as good as they sound. We had them again this morning but will return to eggs tomorrow, I think. And if I make scones again, they will be the Nom Nom Paleo dark chocolate cherry ones.

No exercise, no dinner, bad sleep, night sweats, and cats making eerie noises outside our window at 3 am. I'm buggered. I hope today goes quickly and smoothly; I can't cope with much more.

Tuesday, June 3, 2014

Tuesday

So this morning I'm at 155.2. My fingers are a bit swollen, but my ankles are in good shape, so I was a bit surprised. Maybe lingering inflammation from the gardening on Sunday? I don't know. We ate fairly well, but ended up with Mexican for dinner, not steaks or LC pizza as I had thought originally. Trying again tonight, I think.

Here's yesterday:
  • tea with cream
  • scrambled eggs
  • bacon
  • the usual supplements
  • fat fast broccoli cheese soup
  • chips (about 5 total) and salsa
  • chicken fajitas with bell peppers, sour cream, cheese, and guacamole
  • about 1 tsp each of refried beans and rice
  • 2 squares Lindt 85%
  • 1/2 small savory scone (see below) with a bit of butter
  • 1 tsp honey
No real exercise yesterday, although I came home and cooked - made almond flour scones with sun-dried tomatoes and bacon and cheese. They're not bad - a little saltier than I would like, possibly because I swapped salted butter in for flax seed meal in the recipe. We had them for breakfast this morning and will probably continue that the rest of the week. I want to put them in LoseIt to see how they break down.

Slept like a log again until first light, when I got up to use the bathroom. At least that's working, even if everything else is bafflingly catty-wampus.

Monday, June 2, 2014

Monday

I am happy to say that I did nothing over the weekend to screw up a trend I saw Saturday morning. Weight today is 153.8. Same as Saturday, slightly up from yesterday (153.4). Woo-Hoo! It's been slow, but maybe actually real this time. I will keep doing what I've been doing. And here's yesterday not in order at all:
  • tea with cream
  • cheese - maybe fewer than 5 pieces, I think
  • crispy cheese-only crackers
  • 1/2 cup cashews
  • Fuzzy's taco salad (small) with ground beef)
  • a glass of pinot grigio
  • chicken souvlaki salad (lots of full-fat yogurt, olive oil, veg, feta)
  • 5 Junior Mints (leftovers from the movie on Saturday)
That was it. I wasn't hungry, except at dinner time, when I was slightly ravenous. And I did a lot of stuff yesterday - went for a 45-minute walk first thing, gardened, did a bit of shopping. A very nice puttery sort of day. Beat my daily points goal on the Flex both days of the weekend - probably won't do it again today unless something major happens after work.

Nearly no ketosis at bedtime, which rather surprised me. Slept like a giant pile of rocks until 4:49. 

I made more broccoli cheese soup for lunches this week, to keep the momentum going. Probably LC pizza for dinner - at least, that's my plan. No idea if it will hold. And maybe a walk tonight.