Now We Are Getting Into It!

Module 7 of the Keto Masterclass Let’s Do This Thing!  In this one I needed to about my macros. Lots of good downloads this time.  Robb recommended getting Cronometer to keep track of what you eat until you can get to the point where you just know. He even helps you get set up which I really liked.

Robb suggested going here:

https://ketogains.com/ketogains-calculator/

to help you figure out what you need of protein, fat and carbs you need.  Also, other things too like calories.  You need to do this first to set up he Cronometer.

I learned what vegetables were higher in carbs, how many carbs were in different nuts, and there was an ultimate macro guide. It was a lot of interesting things. Learned more about fat.

Then there were the 9 rules of Keto

#1: Be meticulous with your macros

#2: Your carb count is king

#3: Eat all of your protein allotment—don’t skimp!

#4: Don’t fear fat

#5: Eat real food

#6: Get some shut eye

#7: Electrolytes

#8: Electrolytes

#9: Electrolytes Yes, electrolytes are THREE of the rules—that’s just how important electrolytes are to your keto success. Make sure to keep track of your electrolyte intake the same way you count and track your macros. Failure to adequately supplement electrolytes is the primary reason people don’t succeed on keto.

I did download the Cronometer. I can actually use it. I do like it to keep track of my food intake.

Next will be Module 8. I will let you know what I learn from it next time.

Have a great day!

How You Know You Are a Sourdough!

Sitting on the couch as the house shakes, never looking up from what you are doing as you say to your husband, “I guess that was an earthquake.” He replies, “Yep”. No big deal just part of life in Alaska. The next morning you read in the paper that it was a 6.2 earthquake with the center in the Aleutian Chain. We forget up here when we see so much damage from smaller quakes that we are so spread out that it doesn’t really cause much damage to the cities and people. We are lucky in that way. I wonder if a tree falls in the woods does it make a sound when no one is there to hear it.

Continue reading “How You Know You Are a Sourdough!”

Get Your Head in the Right Place

In Master Class Module 7 Robb talks about getting into the right mindset.  I did agree with what he had to say about that. I do believe that if we change our thinking we change our life.

You have to decide what kind of person you are. Are you the competitive person or are you the person who cares about others but not them? I know that I am the person who has trouble taking care of myself but am always there when I am needed. He talks about you can’t help others if you don’t take care of yourself.

His five mindset strategies are:

#1: Know your process is unique to you.

Sometimes the thought of going from point A to point B is daunting. Overwhelming even. Maybe you don’t feel like you’re ready or that you have enough information.
Perhaps there are perceived obstacles in your path: non-supportive family members, friends, or coworkers.
Or maybe you feel defeated even before you start—which is understandable if previous lifestyle changes didn’t yield the results you were after.
Or maybe you’ve already started, but you feel like you should be further along. You see others who are seemingly light years ahead of where you are today….how can you possibly catch up?
Remember, you’re not them. Your process and your path is unique to you.

#2: Understand the power of small, consistent action

Everyday we have choices…lots of them.
We talked about epigenetics in Module 1 and learned that how your genes are expressed— everything from your health circumstance, the level of body fat you carry, your ability to concentrate and focus—are the result of the inputs your cells are receiving from your environment.
In other words, when you take an action (or don’t) or make a choice, you literally tell your cells what you want them to do.
And, therefore, what you want to look like and who you want to be.
So, even if you just made a less than ideal choice, don’t throw in the towel! Consciously make your next decision one that supports your goals.
Burn this into your mind: You are always one choice away from a different life.
You’re on the right track and you’re going to do great!

#3: Understand human nature—fight OR flight

People are resistant to change. All change. In fact, any sort of change, good or bad, is perceived by the brain as a threat.
Being aware of this now helps you squash any of those pesky thoughts about failure that creep into your head. Don’t. Let. Them. Win.

#4: Relax into your success!

Starting a new program, especially if you’ve tried many in the past, can be daunting.
A hard truth: Results are not always quick.
Play the long game—don’t get discouraged if you don’t see quick results. Real change takes time so be patient. Your body and mind will thank you.
Stay the course, celebrate the small wins, and relax into your success. You didn’t arrive at your current situation overnight, did you? You can’t expect to reverse it overnight either. Only with patience and consistency will you get to where you want to be.

#5: Make good micro decisions, even when things don’t go as planned

So much of success with anything in life—whether a skill, career, or diet and lifestyle— is how you frame your circumstances.
We all know the adage ‘when life gives you lemons, make lemonade.’ But it’s far more than that.
It’s not just being able to do something positive in an otherwise challenging situation. It’s the thoughts you have daily. The thoughts you may not even realize you have—often they’re so subtle you may not even realize how they’re affecting you.
Let’s say you had every intention of working out this morning. Your alarm starts blaring but you’re exhausted. So you roll over and hit snooze. Finally you got up, showered, grabbed a quick bite, and raced out the door.
You didn’t make it to the gym.
Do you write the day (or the whole week) off as a failure and throw in the towel all together? Have some doughnuts at the office?
Or
Do you figure out a way to get some movement in at work? Take a walk around the building on your break. Try working in a standing position instead of sitting the full day. Take the stairs where possible. Park further away from the entrance and get in some extra steps. Do three sets of three push ups in the living room when you get home.

Feeling good about myself is something that I have been working on before I started this way of life. I always think I am not good enough or that I’m not smart. I don’t understand why people want to be my friends or why anyone would want to love me. David is always trying to help me think better of myself. You wouldn’t believe how many times I tried to run him off before we got married.  He is the best thing that ever happened to me.

I take care of other people because it is what I do. I am need to take care of people. I take care of my family, friends, and even the homeless on the street who I feed sandwiches too. The only one I have trouble taking care of me.  I am going to change that now. I am going to make this change in my life, so I will be here to enjoy my two little twin granddaughters grow up.  I want to be able to play with the older grandkids. This means I need to get healthy.

I know that I may fall off the horse but I will get back on and go forward.

I affirm that I am changing my thinking, changing my life and so it is!

Bertha One of the Butt Sisters

Who remembers this song? Troglodytes sung by The Jimmy Castor Bunch released in 1972 which was the year before I graduated high school . Guess I just told you my age but who cares it is just a number.  Well back to this song. You should check out this you tube

This blog is not about a song but about camping at Bertha Creek in Alaska for the weekend. We used to drive past this campground every time we went to Anchorage from Sterling. My late husband, Charlie, would start singing this song as we passed by Bertha Creek.  David, alive husband, and I do the same thing. We even named our truck Bertha. We decided that we were going camping there.  So when I picked up the grandkids from Sterling we drove through and Charlie even picked us out a campsite.  Oh yea, that is Charlie II, the grandson, not Charlie the dead husband.

Friday morning came and we all piled in the truck, three adults, two kids and one big dog. We headed out to Bertha Creek. We got up into Turnagain Pass we knew it wasn’t far now.  We saw the sign.! DSC_0176

Yea, we are here! Oh no, so are other people. There was no one here on Monday. As we made our way through the park, fingers crossed, we look for our perfect camping spot. We come around the bend and there it is, empty. We pull in to one side, so Heather and Dan can pull in next to us later tonight. Dusty sets up the tent for him and the kids.DSC_0129

Now it is time to head down to checkout the creek. To our surprise when we get down there we find a small waterfall.

Grandma and Grandpa took pictures of things like her feet,

grandpa even got his foot in there once, and grandma took pictures of the creek and Dusty playing with the kids there.

We all headed back for some lunch.  I found this cool picture to take there.

Yes a sap was taking a photo of sap. The next question; is it better to be a sap or a root?

I’m not sure. What do you think?

Well David and I decided to take a walk down some trails we had seen on the way in. We walked up to the fee area, this is Federal so it is only $14 a night and $7 if you have your gold pass which we have. DSC_0149

Bear country! Oh, no! I always get a kick out of these signs because I think all of Alaska is bear country.  When they are walking through the subdivisions all the time in Anchorage, the largest city in the state, wouldn’t you say it is all bear country.

David decided to check out the pump and see if it was still working and it was. We then continued on with our walk.

Yes, we found Bertha Creek. This is where it empties into this river whose name no one seems to know.  I will find out some how.

We then headed back to camp and sat by the fire for a while with a beer. Dusty and the kids came back from their walk. They told us about a bench up on top of the hill by our camp with a great view. We went there the next morning.

Everybody brought back a little firewood.  We sure didn’t want to run out because how could we drink our beer without a fire.

Anyway they also told us about another trail on the other side of the highway.  They said they saw some people panning for gold, well they had sluice boxes. I guess you would say they were looking for gold. We all thought that would be fun to do after lunch. So as we were eating one of the kids goes come look at these worms.  Reighly  already had a pet green worm she named catty but it had got away. It fell off her finger.  We all go to have a look and this is what we saw.

We watch them all weekend as they slowly eat away the leaf.

Now our next adventure across the road and up the trail. First we stop at this bridge that goes nowhere. You can smell the creosote, so you know it is new. You cross the bridge and see a road for maybe 100 ft then nothing. Oh well the mystery road I guess or should I say bridge.

Across the highway we go. The first thing we come across is this cool firepit.DSC_0178

The gold miners were all gone, so we had the whole area to ourselves which was nice. We all went exploring.

As we are walking on the trail we saw blueberries. David and I decided to come back the next morning and pick some while the kids were asleep. We got up and went picking on Sunday. Alice got a little bored. She doesn’t think standing in one area for a while is hiking.  I guess she doesn’t know the difference in hiking and picking.DSC_0219

Well we thought it was worth getting rained on. The Picking Was Good!

While we were there we got some nice mushrooms photos.  Never thought I would be looking for mushrooms for a photo op.

We also got some nice flower photos.

The rain stopped before we left, so the tent got to dry out before it got packed up. We packed up and headed home.DSC_0130

Good-Bye Bertha Creek.DSC_0223

I guess I should let everyone know that the Flat Ole Hippies couldn’t come with us because they had other plans.  Hopefully, they can come with us next weekend. We are planning to go to Seward if all goes well.

Thanks for reading!

Keto Masterclass Module 5

This module was a review of the things we learned already. It was called the Getting Ready Module. It explains that you need to do these 4 things before you get started.  Well I have already started but have such a long way to go that I will do them now as I continue on this new journey.

Photos are the first thing that is suggested. Take a front, back and side photo with the least amount of clothing on that you feel comfortable with .  It did say be careful where you store these photos if you don’t want them going online and end up on social media.  I have not done this yet but I will do it today I hope.

Number two is measurements of you waist and hips. You can keep track of other measurements also if you like; arms, thighs, chest and etc.  The  waist-to-hip ratio is a simple and effective tool to track inches lost as well as provide an indicator of our improved metabolic health.

This is a super easy process:

Step 1: Measure your waist at the narrowest portion

Step 2: Measure your hips at the widest portion.

Step 3: Divide your waist measurement by your hip measurement

Starting weight is the next thing it says to do. It suggests that you weigh to begin and then again in a week.  After that time hide your scale and don’t weigh for a month. You aren’t supposed to be a scale watcher.  I am really bad about this.  Track photos, performance, and how our clothes fit for a better sense of real progress.  It showed a photo of a girl who only lost 2lbs but lost inches. So if you don’t have tons of weight to lose like me your progress may be more in inches.  I have not done my measuring either. Another thing to put on my checklist.

Number 3 is the tight pants test. We all have those pants that are a little snug on us. Keep these around to get a better idea of how your body is changing. In my case, I may end up keeping several pair around as my body becomes what it should be.

Number 4 are a few supplies you must have.  You probably already have these in your kitchen, digital scale, measuring cups and measuring spoons to help keep track of our food intake. It also said that we will get where we can just eye-ball things but until then you can use these devices.  You can get a blood ketone monitor and strips.  Robb doesn’t recommend the urine strips because they can be inaccurate.

At the very end of the module this is what Robb says

It may be worth mentioning that I’m not in the camp that believes “the higher the ketones the better.” One can get ketones quite high with things like exogenous ketones (salts, esters and MCT oil for example) and there are absolutely situations which warrant this approach (epilepsy, protection against hyperbaric oxygen, etc). But for fat loss the key is appetite control. Adequate protein and a mild caloric deficit ensure that we do not overeat and our weight loss is from fat stores, not lean body mass. That’s the goal, not the highest level of ketones possible.

Well I am going to put 3 of these things on my checklist. I have the supplies and I just ordered the keto monitor because I would like to know my level.

Well I am off to get some of the stuff done on my checklist.  I hope ya’ll have a wonderful day. I know I am!

 

 

Keto Bread Loaf

We had left over roast and I was really thinking about a roast sandwich.  I looked in some of my cookbooks and found a recipe. I have to admit it is really easy to make keto bread because there is no kneading or waiting for it to rise. I mixed it together, baked it and let it cool. It was not very thick, so we actually cut it the other way to make the sandwich. It was very filling. I can’t believe I actually quit too when I was full.

Here is the recipe if you want to try it:

Ingredients:

6 eggs (room temperature)

1/2 cup Flaxseed meal – I had flaxseeds so I just ground them

1 cup sifted coconut flour

1 teaspoon salt

1/2 teaspoon baking soda

1 teaspoon baking powder

1 tablespoon apple cider vinegar

Preheat oven to 350 and grease bread pan

Mix dry ingredients together. Add eggs and vinegar mix well.  Put into pan. It will be thick. Bake for 40 minutes. Remove from oven and let cool. Remove from pan and serve.

Give it a try you might like it. We did!

How Did Turnagain Arm, Alaska Get Its Name

Turnagain Arm is a waterway into the northwestern part of the Gulf of Alaska. It is one of two narrow branches at the north end of Cook Inlet, the other being Knik Arm. Turnagain is subject to climate extremes and large tide ranges.

Turnagain Arm was named by William Bligh of HMS Bounty fame. Bligh served as Cook’s Sailing Master on his 3rd and final voyage, the aim of which was discovery of the Northwest Passage. Upon reaching the head of Cook Inlet in 1778, Bligh was of the opinion that both Knik Arm and Turnagain Arm were the mouths of rivers and not the opening to the Northwest Passage. Under Cook’s orders Bligh organized a party to travel up Knik Arm, which quickly returned to report Knik Arm indeed led only to a river.
Afterwards a second party was dispatched up Turnagain Arm and it too returned to report only a river lay ahead. As a result of this frustration the second body of water was given the disingenuous name “Turn Again”. Early maps label Turnagain Arm as the “Turnagain River”.

Enough of the history of Turnagain Arm and back to why I am writing this.  I was driving to Sterling yesterday, which is about a 2 1/2 hour trip, to pick up Dusty’s kids for a visit. I was just making a quick run down grab the kids and come back.  Not a big deal because I used to live in Sterling and have made this day trip many times.  The winter time used to get a little dicey but the roads are a lot better now. I had to stop though because driving along the Arm the clouds were amazing.  Actually, the kids and I kept remarking on how wonderful they were all the way back to Anchorage. Going over the pass it was really great.  We even checked out where we are going camping next weekend, Bertha Creek. Well here are a some photos I took.

 

Turnagain Arm is always different. I can never seems to take enough photos of it.

HOPE YOU ENJOY THE PHOTOS OF MY BEAUTIFUL STATE!