Finished Keto Masterclass

I do have to say that I did get tons of worksheets and recipes for the diet.  There is a 45 day course I can follow. I am just trying to decide if I should try to follow it now before I go down to Gig Harbor to take care of my daughter after her foot surgery.  I know that I will be taking care of 3 of my granddaughters; getting their breakfast, getting them off to school, taking and picking up at bus stop, cooking dinner for family and anything else my daughter, Sarah, needs me to do.

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What is a Plateau?

No I don’t mean high flat ground. What I mean is a state of little or no change following a period of activity or progress. This is what Module 12 is about; troubleshooting.

First off what you should do is retake your measurements because sometimes we may lose inches and not pounds.  You could try on those pants that were just a little tight.

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Where’s the Keto?

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.

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Greek Festival in Anchorage, Alaska

We didn’t get to go camping this weekend due to having too much to do at home.  We decided to go to the Greek Festival at Holy Transfiguration Greek Orthodox Church. It is held every year.  They have been doing this for many years and the money goes towards finishing their church. It is nice to see how much they got done from year to year. David has been going to the festival since they started building the church years ago.

It was once again a rainy day for the festival. People didn’t care they come for the wonderful Greek food, the children dancing, the music and to look at the church as it changes from year to year.

http://akgreekfestival.com/

transfiguration.ak.goarch.org

Here our their web pages you can check out.

This is such a big event in Anchorage that they hired the police to direct traffic and the parking attendants were great. David even went and let the information booth know how well he thought they were doing.

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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.

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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!

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.

 

Not Much Checked Today

I got a couple things done this morning on my list like make breakfast.  While on that subject I have to say that I made some pancakes with flax meal, coconut flour, and a lot of eggs that turned out not to bad.  I will make them again.

Then I had to go out to Heather and Dan’s to babysit.  Dusty and David couldn’t do their paint job because it was raining, so they came with me.  Dusty had to fix the two upstairs toilets. Grandpa David had to put together the girls new toy.

Becca

Becca really like it.

I was downstairs doing a little cleaning with the help of Kate.

Kate

The girls were so good today that I got a lot done.

That means I didn’t get much done on my checklist, but it was worth it to spend time with my two little girls.

Well at least I got this checked off today.

 

Keto Masterclass Module 2-More to Think About

There are 13 modules to this course, so I hope you travel with me while I take it.

I have watched the video and am now doing the reading and the work sheet.  I will add inserts from the course that I find interesting.

If carbohydrates, proteins, or calories in general are sufficiently limited, fat enters our mitochondria (specifically in the liver) in large amounts. Without sufficient glucose (or protein) to catalyze the metabolism of fats, we shift to a different process, ketosis, which solves several problems simultaneously. Ketosis takes the high energy fat molecules stored in our bodies and converts them to ketone bodies, which can fuel the heart, muscles, organs, and perhaps most importantly, the brain.

Ketosis and Ketoacidosis are totally different. Ketosis is a healthy way to live where Ketoacidosis is very dangerous.  Ketoacidosis is a result of poor management of diabetes and in severe cases can cause coma or death. Ketoacidosis is too many ketones, diabetes is too much blood glucose.

The benefits of going on the Keto diet are:

  1. burn stored body fat
  2. stable blood sugar
  3. improved sleep
  4. decreases hunger
  5. consistent energy throughout the day
  6. decreased inflammation
  7. Mitochondrial biogenesis – energy production centers for our cells
  8. enhanced cognition – no more brain fog – Boy, I need this!
  9. improved blood lipids – HDL increase; LDL, triglycerides, and glucose decrease
  10. decreased disease potential

He does keep mentioning that this diet has to be set for you.  That one size does not fit all.  You need to figure out how many carbs you need to get into ketosis and feel good.  Some people need more carbs than others.

Robb talked about cholesterol and lipoproteins today.  He explained it like this: the lipoproteins are the cars, buses and motorcycles that carry the cholesterol. If too many cars cause a traffic jam near the entrance of an artery there could be trouble.  Anyway it made sense to me the way he told it.

I learned a lot today.  We will see what I learn tomorrow.