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!

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!

 

 

It’s Working

Today was weigh in day and I lost 3 more pounds.  I am so happy.  I have been feeling so much better.  Several people at church yesterday said how good I looked. I didn’t know I looked bad before but it was great to hear. I wore a black outfit that I think made me look slimmer. I was just surprised to hear so many compliments and it made me feel great.

I still have at least 30 pounds to lose to get to where I am more in my zone. I would really like to lose 50 pounds. I know I am 63 years old and will probably never weigh what I did in high school.  In fact, I think that would be too much anyway. I would probably look too thin which I think makes people look sickly.

I am having to start slow on my walking because since over doing it in Italy I have got Plantar Fasciitis. This causes severe heel pain. It is worst when I have been sitting or getting up in the morning. The plantar fascia is a tough band of tissue that connects the heel bone to the toes. I just got up one morning and my heel was killing me.  It is slowly getting better with a lot of stretching and icing.  What I decided to do is up it 1000 steps a week until I get up to 10,000 again. To think I was walking 10 miles a day before my knees finally gave out. After replacing them I started walking again. The next thing I knew I was in the hospital getting my back fused in two places and decompressed in one. I hopefully, will be released next month, since it has been a year. Anyway I put on a lot of weight and have a hard time even reaching 5000 steps a day. I started with 2000 last week which seemed to be easy. I will start with 3000 this week.

I love my new life change!

Not for Everyone

In Module 3 is Keto for Everyone Robb says that it is not for everyone.  That is the first time that I have heard a diet claim like that.  All the diets that I have ever heard of tell you that they are the only one that will work for you.  Which we all know is a bunch of bologna! Every person is different and what works for one person doesn’t work for another.

If you are pregnant or breastfeeding you have to make sure that you are eating enough because keto will make you feel not hunger.  You need to keep that milk supply up. High stressed people may not find it works for them right now or maybe need to make a slow move into ketosis. For super workout people you may need more carbs than what the diet says is normal.  You just have to learn what your body is telling you.

Another thing this one talked about was electrolytes. It is saying the FDA recommendations are far less than what you need daily.  This is what Robb recommends, but he does say try to shoot for the higher end.

• 5000-7000 mg/day sodium

• 300-500 mg/day magnesium

• 1000-3500 mg/day potassium

I always thought that just athletes were the ones that needed all those electrolytes. You learn something new everyday.

He also said we should taking the minerals in a form that is easiest for our body to absorb. He recommends these:

• Sodium: sodium chloride

• Magnesium: choose magnesium citrate, glycinate or threonate. ***Avoid magnesium oxide—it’s been known to upset stomachs and cause frequent bathroom trips.

• Potassium: Potassium chloride or potassium citrate

He gave a couple of recipes to make your own electrolyte drinks that you can sip on all day.  He also said you can get them from things like; pickle juice, bone broth with extra salt, bouillon and add a magnesium pill or salt stick vitassium. I will give a couple of these a try to let you know how they work out for me.

Also in the module what things might occur when going into Ketosis. In the beginning it could be rough the first few days as your body learns to burn fat instead of sugar. After this things start getting better. You start feeling better. Long term you body adjust to running on fat and life is good.

It also talked about rapid water loss.  Yes, you will pee a lot. I may lose weight fat at first but just don’t get depressed when this stops because it was just the water.  You will still loose weight but it might be at a slower rate.

The module also talked about problem and solutions to the diet. Most of the problems can be easily solved by adding more electrolytes to your day or drinking enough water.

It was an interesting module and I learned some new stuff.  Let’s see what the next module teaches us.

Talk to you soon.

 

Looking at the Things Checked

I am really getting into this and learning to always look at the things you checked off and not the ones unchecked. Today that is just what I did.

My day started off like a normal day. I had planned to go over to my friend’s, Judie, house and we were going to paint some pots.  We have a lot of starts that we took off some of the plants at church.  We thought if we rooted them and planted them in cute pots we could sell them after church to make money for the church or a charity. Anyway there I go again getting side tracked.  I had just got over there and my son called to say they had forgotten their brushes and could I run them over to them.  Judie and I say fine but before we leave she gets a call from her daughter and she is in the ER.  She has been sick for a while and finally went in.  So we tell her we are going to go take the brushes to the boys and then we will come see her.  We get to my house and I am looking for brushes, so I call the kid.  He says, “Oh, never mind we have a roller working now.” Not sure what that meant. I guess I will ask when they get home.  Anyway we say great. Jump back in the car and head to hospital.  We go find Trevor. She is waiting to get test results. We are waiting with her, but we are both thinking they are going to admit her. Sure enough test results come back and she has a low white count. She is put on IV antibiotics and told she is being admitted. She asks for how long and he replies at least 3 days.  She is starting to stress,  we tell her not to worry about anything that we will take care of it.  We tell her she needs to just worry about herself.  We said tell us what you need us to do. She was worried about her dogs. We said we will take them over to Judie’s house.  She was going to send her daughter $100.  We said we can take care of that. She was worried about picking Jesse up on Monday. Mom, Judie, said she will pick him up. She was worried about getting some baby blankets finished. I told her I would do that. I better put that on my checklist! Then she was worried they would make her stay more than 3 days and she was supposed to fly to Vegas to see her daughter and meet her new grandson. We told her that she needs not to worry about that because if she has to change her date it is for a medical reason so it would be no problem. We repeat to her just take care of you and we will take care of everything else. Off we go to the car again.

Once in car we decided our plan of attack. First was off to Wells Fargo Bank with a nice crisp $100 dollar bill in our little hands. We get to the bank and go in. Judie tells the lady at the desk that she wants to put $100 in her granddaughter’s checking account.  The lady asked if it was cash. Judie says yes and she replies we don’t accent cash.  Judie stood there with her mouth open for a split second before she replied you’re a bank and you don’t accept cash.  The lady then explained that they weren’t allowed because of money laundering. So this 75 year old woman had to write a check off of her account to deposit into her granddaughter’s checking account so she was not accused of money laundering.  I am sorry but I had to laugh.

Our next stop was to Trevor’s to get the dogs and to get the blankets I need to finish for her. We drive up and park in the driveway. All of a sudden my door is open and there is the little boy saying, “Hi, you’re my neighbor. You have two dogs because I have seen them in you backyard. You have two cats because I have seen them through our upstairs windows and I can see right into your windows.” I guess he knows all about Trevor except for what she looks like, considering that Judie is 75 and I am 63 and Trevor is 40.  Also, Trevor’s skin is a little darker than ours and she is a lot skinnier than us two old ladies. So we manage to get inside the house. The dogs are no problem. We let them out to go pee. We find the blankets and thread, so I can take care of them. The dogs are back in. We collect their bowls and food.  Now we have to find the leashes.  They are supposed to be in a hall closet.  We look and look and can’t find them. Trevor calls and tells us they have her in a room now. We say great and where are the leashes.  She tells us that they are just where we were looking. Finally, after Judie drops a big weight on her foot we see something behind this big black bag. Judie reaches for it and SCORE we found one. Then there was the other one. Now we got the dogs, food, bowls and blankets loaded in the car. We then decide that I should go over to the store to pick up my groceries I ordered. I love this new thing that Fred Meyer’s is doing. You go on-line and order your groceries and pick a time to pick it up. Then you just drive to the pickup area and they load it in the car. If I could get them to come home and unload that would be good. Well look I need gas, so let’s go to their gas station. WOW! was that a great idea. I scanned my rewards card and got 40 cents a gallon off of the gas. Too bad I wasn’t driving the truck but I had to use the points before the end of August.  OH shit, I have keto ice cream in my groceries.  Ok, so we will stop at my house on the way to Judie’s, it is on the way. She sits in the car with the dogs while I run up the back stairs to put my freezer stuff away. Then off to Judie’s to let the dogs in her house. We set up the kennel, sort out food and water for them.  They had stayed at grandma’s before, so it was all ok.  I then say well do you want to go to the cannabis store with me. I think this will be fun because Judie is just an old hippie too. We check on google to see where the closest one was to us and off we go again.  Judie loves that she is carded at the door. They told her they had to make sure she didn’t have a fake ID. Then the door opened and that wonderful smell hits you, yes we made it. Judie is just in awe. Her eyes get big and she is looking everywhere. Checking every corner out with the eyes of amazement. She turns to me and says, “I never thought I would see this in my lifetime.”

Well as I come home I think I didn’t get too many checks today but think the ones that I did get with all the other things that happened in my day were well-earned and I am proud of me.