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!

Get Rid of Tempting Food

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

https://www.dryfarmwines.com/

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:

  1. The great Keto cleanout – get the cupboards, freezer and ridge empty of bad foods.
  2. Plan your week one meals – I have already been working on the diet for a while and I do plan my meals
  3. 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!

Thank You Jen!

I was at the chiropractor today and was talking to Jen.  She asked if I had read what you commented on my post yesterday.  I told her I hadn’t because I had not been online all day.  I was trying complete something I had started.  I was trying not to go round and round.  So Jen and I are talking and she is telling me get a notebook and write down everything you want to do in that day.  As you mark things off you don’t look at what you didn’t get done but what you did.  You start really feeling good about yourself. She had learned that at one of her other jobs and still does it. In fact, the were getting some remodeling done and she was having to do everything  old school.  She was writing everything down she had to do and was happily checking them off as she did them.

When we left we stopped to pick up a few groceries, a file box (for choir music), and a notebook.  I started writing everything down I wanted to accomplish today.  I didn’t get everything done but I did make a dent which made me feel great. This is going to be another one of my life changing moves.  I hope I keep it up because I think it is the best idea I had heard in a long time.  So Thank You, Jen!

For those of you that are falling my diet I just want to say I am still doing good. I still have not minded this Keto diet at all so far.  We will see how I feel in a month, but I will keep you posted.  We are going camping this weekend and I am making cauliflower salad, which is like potato salad but with cauliflower instead of potato.  It is really good.  We can eat that with our sausages cooked over the fire one night.  The next night we will have some nice steaks. I haven’t decided about breakfast but I am sure it will be some kind of eggs, until I can figure out different things to eat.

I am now going to go and check off my blogging on my list!

I guess I forgot to post this one.  Oh well, better late than never like they say.

 

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.

 

Something to Think About

Ok so I am still trying to figure out all this Keto diet stuff.  I came across something called Keto Masterclass with Robb Wolf.  I figure I would take it and see if it helps.  I thought I would let ya’ll know how it is going as I travel down my new road.

The first module is called The Foundation. The audio I listened to was interesting but a lot of it I knew like things that can affect your health.  That stress is not good for you.  I even knew that you should hang with like-minded people and your life is so much smoother.  He talks about the 4 Keto Levers; Macro, Movement, Sleep and Stress.  I know if I don’t get a good nights sleep that I have a bad day.  If I use my CPAP then I do have to admit that I sleep a lot better.  Besides David doesn’t have to listen to me rock the house.  Macro is all this great junk food we have.  He said that does something to our genes that cause them not to tell us when we are full.  I can relate to that feeling.  You know when you get up from dinner and are thinking what can I eat now.  I don’t feel full, you say to yourself.  He talked about epigenetics.  From what I can gather you can change your genes. I don’t mean change you DNA.  I kind of look at it like training a dog if you are training a dog with love he will behave well but it you are cruel to it the poor thing only knows how to act cruel.  So if we only give our genes bad things they will not behave but if they are given good things your life will change.  He showed a set of identical twins where one was a runner and one a weight lifter.  Their body shapes were totally different because one burned more carbs than the other or one ate more protein or the different exercise they do.  I guess this is why they say the Keto diet is a life change.

This something that was printed out to read.  There is more too it but I just copied this part.

Epigenetics is the study of changes in your physical characteristics (your phenotypes) that are caused by how your cells read your genes. Your cell membranes are the regulators of your body, determining which molecules are allowed or not allowed into the cell. These molecules also have the ability to influence which characteristics are turned on or off.

Something I read the other day when I was researching Keto diet and breastfeeding for my daughter.  It said that babies are born in Ketogenic which I found interesting.  Anyway it says there is not a problem to be on the diet while pregnant and breastfeeding.

Well I will keep you posted as I travel down this road.

Checking Away

Well I followed my checklist and only two more to do to complete it. One of which is to blog today, so as I wait for David to get home from donating blood I write.

Maybe I made my list too easy but I have to admit I seemed to get a lot more done. As I checked things off my list I kept by my side. I even added to it at times. I will start putting harder things that I need to finish.

Well camper all packed and ready to go. We are going to camp by a river we camped at last fall and we picked high bush cranberries. I am sure I will go back to pick this fall. I got the camper cleaned good. Took snacks we can eat.

Well I am planning on having a great weekend. I hope ya’ll are.

Keto, Babies and Jazz

Yes today was weigh in day.  I lost 8lbs and David lost 6.5lbs.  We are both chuffed. I guess so far the diet is working.  Today it went good.  We had a blueberry, avocado smoothie for breakfast, brisket for lunch and we were good at the concert and had burger with no bun.  Liking our life change so far.

We went out to Eagle River to babysit our girls for Dan.  This is how grandma and grandpa babysit.

 

Let sleeping babies lie.  Just can’t stop taking photos of them.

Dan had a concert, so he headed to it after he showed a house.  We waited for Heather to come home and we got babies ready, so we could head to the concert.  Helped Heather get her girls in the car then we all headed out.  The jazz band had already started. Dan had several solo’s.

 

They sounded great.  Good time was had by all. We had a wonderful day.

 

 

Keto Day 3

Well sorry but it was Wednesday which means I had the twins.  Katharine is the bigger one and Rebecca is the younger one by 28 minutes.  They were 7 weeks early but only had to stay in the hospital for a month.  Anyway we are quite the proud grandparents.  Of course, we have many others too.  These two are our 11th and 12th.

Hope you enjoyed the photos.

Anyway back to the diet.  As I said earlier I had an early doctor’s appointment.  We did not eat until we got home, so I just made us some protein shakes.  The boys took off to a job and I started getting ready for the twins.

For lunch I had a Skyr, which is Iceland’s idea of yogurt, which is really good.  I had some pork rinds too.  Supper was a hamburger patty with bacon and cheese. Broccoli fried in bacon grease along with more bacon.  It was a nice quick dinner.

I have been staying under on the calories but having a little more trouble with the other things.  I haven’t been getting all the fat that I can have. I have been kind of bouncing back and forth on the protein. I was trying to stay at 25 carbs but I always seem to go over but have managed to stay under the 50 carbs.  I think it is easy trying to keep track of all this.  So far I have been doing fine on the new life style.

Day 1 Keto Diet

Day one of the new life style has gone good.  We had ham and egg cups for breakfast with some salsa that was tasty.  Later I got hungry and made a strawberry and spinach smoothie.  I think I could have put more strawberries in it to make it taste a little better.  I wish our ice in the door worked so we could have crushed ice.  That would make it easier.

I do think I got quite a bit done today.  I started on the article about Girdwood Brewery.  I got our dining room table cleaned off.  Turned the table the other direction and mopped the floor.  Found my counters in the kitchen once again.  Then I got all our clothes put away.

I made some kale chips which we all enjoyed before dinner.  Supper was pizza with cauliflower crust.  I was not sure what I was going to think of the crust but it was really good. I baked the crust first.  I made a pizza sauce with some tomato paste, garlic and Italian seasonings.  It wasn’t too bad.  I put the sauce, salami and mozzarella cheese on the pizza. Then stuck in under the broiler for the cheese to melt.  David and I both enjoyed it.

If I feel I need something later I will make a shake.

I didn’t mind the first day but we will see how I feel in a few days.