How many times have we tried to change something in our lives and fell off the horse? Why didn’t you try getting back on? It takes time to change a habit in our life; whether it be eating, smoking or exercising. I know I am bad about this. I read today that it takes person 66 days to change a habit. I would think it would be the same with changing to a healthier lifestyle.
In module 10 of the Master Keto class it is about what exercises you should do everyday. I am doing good to walk because my feet hurt so much. That is until I get them fixed. I have to go take care of my daughter, Sarah, in Gig Harbor, Washington next month after her foot surgery. I will see how she does then maybe I will go get mine done.
I know that exercise is needed and do understand that we need some strength exercise. I will follow Robb Wolfe exercise plan as close as I can get to it. I do not belong to a gym because I am terrible about going, so it is just a waste of money for me. I never know what I am going to do day-to-day because everything changes all the time.
Friend: Oh you’re doing that new fad diet where you eat tons of fats and lots of meat.
Me: It isn’t a diet. It is life change of eating healthier. I already have more energy. My doctor said it works for people trying to get their A1C down.
When your friends and family wonder what kind of weird diet you are on now you need to know what to say to them.
Module 9 is titled Navigating the Social Mindfield.
This module talks about what to say when your friends talk about your diet or change of life. Let them know how you feel and the changes that have happened to you since you started your new way of life.
What would you say?
The talk about going out was very informative. It is surprising where that sneaky gluten can hide; soy sauce, soups, rubs, glazes, and even salads. Don’t be afraid to ask the server questions.
What would you ask?
When your friends want to go out to eat try to be the one to pick the place. That way you can pick one that you know. If that doesn’t go over then try to order last so you can have the server closer to you and your can ask questions. She should say she will ask the chef? She will remember your request better if you are last. If you end up having to eat something very plain, don’t let the meal ruin your time spent with family or friends. Just remember it is only one meal. If you slip a little don’t sweat it. You can just get back on the horse again.
The module closed by saying:
“This is as “real world” as it gets. What you should take from this is that success is not about perfection or making things so difficult that you and everyone around you is miserable due to your changes. This is about flexibility, accountability, and honestly assessing what battles are worth fighting, negotiating, or modifying.”
Like they say if you fall off the wagon just get back up and start again. It is not a big deal if you do. We are only human and we all make mistakes. Don’t come down on yourself just get on with it.
I forgot to post that I did loose another 1 1/2 pounds last week.
What would you tell a friend if they asked why you were eating like that?
What would you ask in the restaurant?
Let me hear your replies!
I remember that commercial years ago for Wendy’s. It has 3 old ladies in it and they are so funny. If you are too young to remember these commercials check them out on youtube here.
So in Module 8 Robb Wolfe talked about Ketos and Keto supplements. He says if you are in ketosis your levels should be 0.5 to 3.0. He doesn’t recommend the urine strips for testing because they are not as accurate as the blood test. It is just like taking your blood sugar if you are diabetic. He also states that after being on the Keto diet for years or maybe even month your level could be .4 to .6 range. Also, he said exercise can increase keto levels. You can check your levels regularly at first but after you are in ketosis you don’t need too as much. You will know when you are in ketosis by the way you feel; more energy and less brain fog.
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:
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
#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!
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.
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?
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!
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!
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:
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!
Well I finally got time to do Module 4, The Foods of Keto. It explained in very simple language what you can and shouldn’t eat. There is a simple food list of staples for your home. Also, it tells you what to get rid of. The main thing you need to get rid of is any processed food, high carb foods and anything with ingredients that you can’t say. The hardest part for me is the beer. It doesn’t recommend beer because of the high sugar content. They recommend drinking hard alcohol such as; vodka, tequila, whiskey. It you have to mix it choose a no sugar, no carb mixer. Here is a recipe for a margarita:
NorCal Margarita Recipe
The NorCal Margarita recipe can be made in a few simple steps. Make sure you use a 20 ounce glass:
1. Pour 2 shots (3 ounces) of 100% agave tequila.
2. Add juice + pulp from one lime.
3. Add ice and shake.
4. Fill glass with soda water.
5. Garnish with salt, if desired.
Muddled mint also goes well, for a mojito-esque twist.
Wine is another high sugar content product. If you do want to drink wine here is a place to get your Keto friendly wine.
Dry Farm Wines
Robb recommends 1-2 glasses. He doesn’t say a day or a week but he does tell us that our body is bumped out of Ketosis while you metabolize the booze. Drink in moderation. If you are strictly dieting to loose weight you may what to get on the wagon for a while. I have gotten down to only drinking one or two beers a week. No, I DID NOT GIVE UP BEER! This was probably the hardest part because there is nothing like a cold beer on a hot day after working in the yard.
Rob came up with what he calls his Food Matrix. It is really pretty cool and will really help you understand how to get started eating right. There is a line for protein, vegetables, fats and herbs and spices. What you do is take one out of each line to create a meal. Actually I think you could really have fun with this and come up with more meals than you probably would ever use.
There was a to do list:
- The great Keto cleanout – get the cupboards, freezer and ridge empty of bad foods.
- Plan your week one meals – I have already been working on the diet for a while and I do plan my meals
- Start your shopping list – Yesterday I went to Costco and bought a lot of the staples what I couldn’t find I have ordered from Amazon.
It also tells us we should take a photo of ourselves front, back and side, get measurements, scale weight. I have just been going by weight. I should at least do the measurements.
There is a list of supplies you should get such as: digital food scale, keto monitor and/or strips, measuring spoons, measuring cups, and glucose strips. I am diabetic, so I had a blood sugar tester and I did not get the keto monitor but found some strip you can use without the monitor on Amazon. The rest of the stuff I already had which I am sure most of you do too.
Last there are the electrolyte supplies: Natural Calm, No Salt and salt. My sister, Dina, has been using the Natural Calm and highly recommended it to me. I order some off of Amazon. She also told me that they drink coconut water to help with electrolytes. I used to drink this and am not sure why I quit.
There is a joke in my family that I am becoming the bionic woman because of all the fancy metal I have in my body. Dina sent me a text the other day and she said that she was excited about me working on my health and I really will be indestructible soon. Of course, she also says I am like a cockroach. You try to kill it and it just won’t die! GOT TO LOVE BABY SISTERS!