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10 Week Summer Body Challenge Week 2 : Low Carb Diet : Keto Cheesecake : Exercise Ideas
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May 13, 2024
10 Week Summer Body Challenge Week 2 in collaboration with The Transatlantic Houswives of Youtube @BusyBeeMaree @Maria_crocker @tinastalktime @Jane-Sunstoneyoga (Yoga exercises) @justjaney7 3 women over 50 motivating each other to lose weight, get fit and healthy and feel happier! I'm following a low carb diet / healthy eating plan to help me lose weight and get my Type 2 Diabetes under control. Cajun Sausage & Peppers: https://seekinggoodeats.com/keto-sausage-recipe-sausage-and-peppers-recipe/ Thai Broccoli Rice: https://www.bbcgoodfood.com/recipes/thai-broccoli-rice Keto Baked Chocolate Cheesecake: https://www.ketofitnessclub.com/blogs/sweet-treats/baked-chocolate-cheesecake Exercises featured from @fabulous50s Instagram: https://www.instagram.com/thegeordieg... Facebook: https://www.facebook.com/thegeordiegr...
View Video Transcript
0:00
Hi everyone, it's Karen from the Jordie Grommar, welcome back to my channel and welcome back to week two of the 10 week over 50s summer body challenge
0:23
If you don't know what that's all about, I'll put some links below because we've already done an intro video and a week one video
0:29
So you can go and have a look and see what I'm talking about and see how I'm getting on so far
0:35
This is a collaboration with three of their YouTubers who are over 50. So there's myself. There is
0:44
Tina from Tina's Talk Time, Maria from Maria Crocker and Marie from Busy B. Marie
0:52
And we're doing this collaboration, this 10 weeks of my body challenge, to try and lose some weight, get fit, get a little bit more health
0:59
healthy and feel happier. And personally I'm also doing this to get my type 2 diabetes
1:06
under control. We're all doing different ways of healthy eating diet plans. I'm doing low
1:13
carb. Busy B. Marie is doing fasting. Maria Crocker is doing Slim and World and
1:24
Tina I think is doing a bit of everything. So if you want to see what they're doing, we're
1:30
I'll put the links to their channels down below and you can go and see how they're getting on as well
1:35
So how did I get on this week? Well, I won't lie, it was a bank holiday weekend so it was a little bit tricky
1:44
I haven't done too badly, but I did have a medium hot chocolate from Costa
1:52
I didn't have the cream and I didn't have the marshmallows. I wouldn't have those anyway because I don't like them
1:56
So I had the medium hot chocolate, which is, my kind of I'm not going to say guilty pleasure but I do like a hot chocolate
2:05
from Costa so I had one of those I work in a hospital and they've actually got a
2:10
Costa in the hospital which is really bad for me so I make Friday be hot
2:15
chocolate date so I did have a hot chocolate and over the weekend we went to Frankie
2:21
and Benny's now there's not a lot on that menu it's low carb I have to say it is
2:27
a real struggle sometimes eating out if you if you you are doing low carb or keto and I had a vegan hot dog in a bun. I didn't eat the fries
2:40
I did get the fries. I maybe picked it a few but I didn't eat all of them and I did need all
2:46
of the bun. So I don't know how many carbs was in that but I haven't been counting the carbs
2:51
and the protein and the calories as much this week probably because it was a bank holiday weekend
2:57
and I didn't want to tie myself to that. But having said that, it hasn't been a bad week
3:03
I have been making some nice meals. And like I said last week, I'm going to share with you every week, you know, any nice meals that I've had
3:12
And this week I had, well, I had three really nice things. I mean, all meaning meals have been nice, but these were especially nice
3:19
I had a Cajun sausage and pepper. It wasn't a bake because you're not
3:27
He did it in a frying pan. So I had occasion sausage and peppers. And to that, I added some sour cream on the top, some tomatoes and some sliced avocado
3:37
And that was really, really tasty. I was quite surprised because it didn't look like much when I was cooking it
3:43
Warren had his with a couple of wraps, which were, they were called light carbs
3:51
but I think there was still maybe 11 carbs in each one
3:55
I only had a couple of those. I just had it with the avocado and the tomatoes and the sour cream
4:01
and that was really tasty. Again, I'll put pictures in here so you can see what it looked like
4:05
I also had a Thai broccoli rice which was again really nice and again I was quite surprised I liked it quite as much
4:18
So it was broccoli sort of whizzed up in the food processor to turn it into rice
4:25
There was peppers in it, there was red cabbage in it, there was onions in it, there was a nice dressing of lime and oil and what else was in it
4:37
Lime and oil and tamari. That's what was in it. Now tamari is the same as pretty similar to soy sauce but it is a lot less carbs in it
4:48
I think soy sauce has about, I think it's got about 30 grams of carbs per 100 grams. Whereas
4:55
the tamari's only got about eight I'll put it in here because I can't remember the exact numbers
5:01
but there's a lot less than I was quite surprised I know you're not going to put a hundred grams of
5:06
soy sauce on your on your food but it all mounts up if you're having it so I'll put the figures in
5:12
there just so you can have a look and the other thing that I really liked this week that I promised
5:17
I was going to do was the keto baked chocolate cheesecake so I'm going to put the video in here
5:24
if you want to watch me making it and tasting it, it's about, I think it's about five, six minutes
5:31
long. So if you don't want to watch the whole process, you can always fast forward through it
5:36
But it is well worth watching and it was a very taste. I'm going to weigh in at the end so you can see how much I've lost
5:43
I have lost this week. I haven't put on, so we'll do that at the end
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But the focus this week, each week we're going to focus on something different as well as sharing, you know
5:54
what we've been eating and things like that. And this week the focus was on exercise
5:59
So it's always good when you're trying to lose weight or get fit, obviously
6:04
to add some exercise into your plan, your routine. And I prefer walking
6:12
I do really like to just get my trainers on, get out the house and walk
6:17
Like I said, I walk to work every day if I can unless it's really, you know, raining badly and I don't want to
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I really enjoy the work It takes us the walk not the work the walk it takes us about 30 minutes and it about a mile and a half and I just put my headphones here and listen to an audio book and go and I really enjoy that
6:39
But there are some days where you know you just can't get out to walk. If it's raining, I don't want to walk
6:46
Weekends, obviously I'm not walking to work so sometimes I might not actually do, you know, like a 30 minute walk all at once
6:54
If I go to the metal set there, it's probably more like an hour and a half but that doesn't
6:58
doesn't count or does it? Maybe it does. So for the days where I'm not walking, I do like to do something, you know, some kind of structured exercise because it makes you feel better. Exercise, you know, it boosts your mood. It, you know, gets the blood flowing, makes your cheeks rosy and makes you feel fitter and tones up your body, hopefully. And the exercise that I've been enjoying this week is from shouts
7:28
on Fabulous 50s on YouTube. She's got a fantastic challenge. There's a challenge
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She's got a fantastic channel. You know, there's tons and tons of videos on there
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From walking workouts to toning workouts to, you know, chair exercises. There's something for everybody on there
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But I particularly like the walking workouts. Because I like walking, it kind of mimics the walking
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So I've been doing a 30 minute workout with her videos. doing the walking workout and I'll show you some here of me doing the videos as I'm talking
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I've also been doing because as well as the cardio but haven't said that the cardio walking videos
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that Shelley does there's you do more than just walking you're kind of doing arm things and
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everything so you're probably doing a lot of toning and walking does help your core muscles so you're
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probably doing a lot of toning as you're doing the walking videos but I also like to do specific
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toning videos and this week I've been doing the arm toning videos which I've
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really enjoyed it's only five minutes there's lots of five 10 minute videos on
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Shelley's fabulous 50s channels I highly recommend it but I've really been
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enjoying those so hopefully we can tone up these you know flabby underarms I'm
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not expecting miracles but if they get toned a little bit I'll be happy if you
8:53
fancy doing some yoga I would highly recommend Jane Heaton's channel. She's also got a YouTube channel called Just Janie where she shows you her
9:02
meals of the week and does shopping halls and things like that. But she has it, she's just started
9:07
a yoga channel and there's a few little videos on. She's got a few shorts where she's shown you
9:12
different yoga poses and she's got a couple of maybe five minute videos where she's doing some
9:18
you know, a couple of longer routines. And I really fancy trying yoga and I had a look at some
9:24
of hers this week and I tried the um I think it's the it's a standing pose um I can't
9:34
remember the name of it now but I'll put me attempting to do it in here so you can have a look
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at that but if you if you're not sure about yoga you know if you don't want to go to a class
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then you know having a look at a couple of her videos and trying a couple of the poses and
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the same of it's for you she's got a really good one that's for core strength that I'm going
9:53
to try because that looks really interesting. And they're quite short, but I'm assuming that you can, you know, you can do them for as long as
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you want. And she's specially done a relaxing, I think it's a nighttime stretch, a bedtime stretch routine for us
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So I put a link to that in the description box below
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So I highly recommend you go over and have a look at Jane's yoga videos because they can be
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really relaxing and make you feel just calm and stretching. out and just finish off your day nicely so go and have a look at her so those were the exercises
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I've done this week I'd love to hear in the comments below how you're doing you know if you've
10:35
lost weight let me know if you put weight on let me know as well because I will do that for you
10:39
too let me know what you've been eating eating if you've been eating anything nice let me know
10:45
what exercises you've been doing you know I love recommendations for new exercises
10:51
if you've been watching an exercise channel on YouTube, if you've followed any, you know, I was going to say videos, DVDs
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whatever they're called these days. If you've followed any of those, if you've taken any dance classes, let me know in the comments below
11:06
And I've learned, I said I was going to do with what I've learned about myself this week
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It's an exercise thing, and I've learned I'm better off exercising first thing in the morning
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because of I wait until I get in from work or a night
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time I don't want to do it. I really don't. Maybe I should do it then but I don't. So I've
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learned that I need to exercise first thing in the morning or I won't do it. That's why walking to
11:32
work is good for me. So when is best for you to exercise? What time of day do you feel is best
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I'd love to know. Let me know in the comments below. So to get to the way in, I have lost
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this week. I was 14 stone 12 and I think I was 14 stone 12 in a quarter when I started. I was 14 stone 11 and a
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quarter last week. This week I am 14 stone 9 and a half. So I've lost 1 and 3 quarter pounds this
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week. So that's 2 and 3 quarter pounds all together, almost 3 pounds. It's slow but like I said
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for me it's not really about the weight loss that's a bonus and I'm quite happy with that
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for me it's about bringing me type 2 diabetes down bringing the blood sugars down
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I've took a couple of measurements up with my blood this week I've got a finger prick thing that I do
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I did one before I went to bed last night so this was three hours after I'd eaten
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my blood sugars were 6.4 which was spot on I was really happy with that I was very surprised
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that actually because it was last night that I had the Thai broccoli rice and I had the cheesecake
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So 6.4 before I went to bed was brilliant for me. When I got up this morning, took my blood sugar again
12:53
Now your blood sugar is always higher on the morning. It's something to do with how your body works through the night
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Mine was 10. So possibly a little bit on the high side but there have been quite a few mornings before I started this where my blood sugars were 13 14 it been as high as 20 first thing in the morning
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So 10 is quite good for me. So I'll keep you posted on how my blood sugar's going but at the moment I'm quite happy with the
13:21
2 and 3 quarter pound weight loss and bringing my blood sugar down. Now last week we talked about mood swings and how you cope with the danger zones
13:32
of mood swings and there was lots of you know good tips and Linda left a tip in the comments
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for us and she said she if she's feeling like she wants to you know if she's feeling stressed
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or anything and she wants to go and grab something to eat she waits 15 minutes she says
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right I'm going to wait 15 minutes and then if I still really wanted after that and you know
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a-oh but she always waits 15 minutes and she says that usually works for her so I have
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tried that this week and I have to say most of the time that
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does work because you think yes you've got that you've given yourself 15 minutes I
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kind of see it in myself in 15 minutes you can have it if you want it and I think you
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take at 15 minutes to think do I really want it am I really hungry and to be quite
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honest I haven't been hungry at all so it has worked so thanks for that tip Linda any more
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tips to do with you know to stop picking or to you know to get you more motivated
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please leave them in the comments below and we'll try and look at one every week
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and see how we can help each other, because I think that's really motivational
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if we can help each other. Now, Busy being Marie threw out a challenge to me, Maria, Tina
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and anybody who was listening to her channel last week, she threw out a challenge to try and have a cold shower
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Cold showers are really good for you. Have anybody watched the Wim Hof program on BBC One last year
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that was all about celebrities doing cold water challenges. It makes you feel really good having a cold shower
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I wouldn't want to do some of the challenges they did. But a cold shower really makes you feel good
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You know, it gets your blood circulating. It makes your hair look nicer and it wakes you up
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It makes you feel really good. And I have tried the cold water challenge, the cold shower challenge, Marie
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I managed to do it for 20 seconds. at the end of my shower
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and it was really brief and it's hard to stand under it I have to see
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but I will continue to try that every time I have a shower and maybe get a little bit longer each time
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it's easier in the summer not quite easy in the winter so thanks for that challenge Marie and I look forward to the next one
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so if anybody wants to see what Marie's challenge is this week or it could be Tina or could be Maria's challenge
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go and watch their channels and see what that is Like I said, it's at Busy B, Marie, at Tina's Talk Time and at Maria Crocker
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See how they're doing. So next week's video, next week's summer body challenge is, again, I'll be talking about some food I've eaten, some I'll maybe show a recipe, I'll maybe show
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Actually, I think I might show some snacky things that are keto low carb friendly
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that might be interesting. So if anybody knows of any, leave them in the comments below. I've just
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getting some keto bread buns and some keto pizza bases. So I'll show you a couple of things I've
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been doing with those and tell you what they taste like. As I was saying, I've got a bit sidetracked
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Next week's focus is going to be on drinking more water. So this week I'm going to try and
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you know, drink more water. I usually have a bottle on my desk
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work and I sit back all day. I usually have a bottle on my bedside table and I drink I wake up
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through the night so I have a drink of water but on a weekend when I'm at home I don't tend to drink
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as much water I drink lots of tea lots of coffee but I think water's really good for you
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You know it does it there's proven research that if you drink more water now when you're
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trying to lose weight you will lose more weight than people who don't drink more water so I'm going to
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try that week try that this week and see what happens. so let me know if you're going to do that as well
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I hope you're joining us. I hope everybody's joining in. I hope everybody's starting to feel fit and healthy with whatever you're doing
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Let me know if you're not doing low carb or keto. You know, if you prefer the slimming world, if you prefer the fasting
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I'm happy to hear your stories. Just let me know. So thanks so much for watching
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That's all I've got for you this week. And until next week, bye for now
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Even if you're eating keto or low carb, it doesn't mean you can't have something nice and I found a recipe for a baked chocolate
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cheesecake that is keto friendly and this is from the keto fitness club which I'll link
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down below they've got lots of nice recipes on there they've got a YouTube
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channel and they've got a membership site but the YouTube channel is full of great
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recipes and help on there if you want to have a look so I'll put the camera a
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little bit closer so you can see what ingredients is in this but it is it makes 12 it makes 12 servings not 12 cheesecakes it makes 12
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servings and it's 32 calories a slice the carbs are 4.2 grams which is really low protein
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6.3 grams which is good so you're getting some protein in there and 30.4 grams of fat
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good fats which help keep you full so like I say I'll bring the camera lower
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So you can see exactly what ingredients I'm using. So for the base of the cheesecake
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we're using 50 grams of unsalted butter. And we're using 75 grams of ground almonds
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We're using 75 grams of ground pecans, which actually couldn't find in a shop
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So I had to buy a bag of pecans and I ground them in the food processor
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And we need some... stevia stevia um which is sugar but it's got no calories in it and um it's healthy and
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it got no carbs which is even better so that the base for the actual cheesecake part you need 600 grams of soft cheese I got most of these ingredients from ALDI apart from the stevia which they don sell in ALDI
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So that's 600 grams of soft cheese. Two large eggs. Again, we need the stevia
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I've got 50 grams of 85% cocoa dark chocolate. and also 20 grams of cocoa powder
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And for the topping of the cheesecake, which is like a chocolate ganache over the top of it
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the other 25 grams of the 85 gram cocoa, 85% cocoa dog chocolate
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So the whole bar is 75 grams, which is just what we needed
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Actually, the whole bar is 125 grams, and I only need 75 grams altogether
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So 25 grams of that for the topping and it says 100 grams of double cream
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Now this is in mills so I'm not sure what 100 grams is I'll have to weigh that on the scales and again some more stevia for the
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the topping of the cheesecake. I've melted the butter in the pan and I'm going to add the 75 grams of ground almonds
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and then I'm going to add the 75 grams of ground pecans and 10 grams of the stevia or stevia
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sweetener and then we're going to stir that. So I've stirred that all in until it looks like a
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biscuity base which is the base of the cheesecake and I'm going to press that into an 8 inch
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I think it's called a spring foam cake tin which is this and I've already lined it like so
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and then I'm going to bake it in the oven for 15 minutes until it's slightly golden and I've got an
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electric oven and I'm going to bake it on 180 degrees Celsius for the cheesecake pot I need to
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melt the chocolate in the bowl and know that that chocolate bar comes a nice handy sized little
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25 gram bowl so that's nice and easy so I'm gonna I've just got my bowl on top of a pan
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of hot water so I'm just gonna pop the chocolate in there I'm gonna break it up and pop it in
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then hopefully the heat from the pan will help melt the chocolate that's the idea anyway
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then once that's melted I'm going to whisking the cream cheese the eggs the sweetener
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and the cocoa powder. The chocolate's nicely melted so I'm going to add in the cream cheese
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cream cheese and now to mix it is now to mix it up the base is now golden brown
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so I'm now going to pour the cheesecake mixture into the base, which might be easier
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than done. Just drag it across a little bit so you can see what I'm doing
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Hopefully, I'm just going to pour that in. I've turned the oven down to 160 degrees and then I'm going to bake this for around
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an hour. This has been in the oven now for I'd say about 65 minutes 70 minutes
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it says it'll split on the top when it's cooked and it's split round the edges
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so I'm assuming it's cooked it feels cooked it smells lovely and it actually doesn't
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look too bad. Now I have to take it out of the tin it says let it cool a little before
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you take it out of the tin and then I'm going to make the topping so I've poured the
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double cream into a small mixing bowl and I'm going to microwave that for 60 seconds
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with a lid on then I'm going to melt 25 grams of the dark chocolate into it which
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I've broken up into small pieces along with 10 grams of the stevia sweetener and then
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once that's all mixed up it says it will start the cream will start to start the
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thicken and go silky and then you have to allow it to cool for 15 minutes before pouring the
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topping on the cheesecake. So I'll be back when I've done the cream and it's ready to pour on
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and then it goes into the fridge to cool for an hour so that's the finished cheesecake it looks
25:15
really nice you can see the thin slice of biscuit base which was the almond flour and the ground
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pecans like i said before it's 322 calories a slice i've cut it into 12 and i'm going to freeze
25:31
half of it. 4.2 grams of carbs, 6.3 grams of protein and 30.4 grams of fat per slice. So definitely
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a keto cheesecake. So let's have a taste of it. I think I might serve it with some strawberries
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You could actually put a bit of maybe single cream on there as well if you wanted. But remember
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to add in any carbs or if you're counting calories, any calories. Any calories
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as well so let's say what it tastes like oh that's good if I do say so myself
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