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!

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.

Round and Round I Go

It dawned on me yesterday that I go in circles all the time.  I start something then I get sidetracked. I was cleaning the bathroom yesterday and went into the kitchen for something, then it happened I was side tracked.  I did get my bathroom cleaned but I know I do this all the time. I mentioned this to my husband and my daughter, they seemed to already know this.  Yes, I start one project and then get excited about another project.  Off I go on something else.  I have decided I really need to finish what I start, so along with my life change in food, there will be another life change.  I just have to keep telling myself to work on one thing. No taking any more online classes until I finish the ones I have started. Finish uploading the photos on cloud to Adobe before I do them anywhere else.  Finish one story before I start another. Don’t leave the clothes in the dryer over night because I got side tracked yet again. I even do it when I am talking.  I will be talking about something then I will go off on a whole other thought. It just seems to be the way my brain works or maybe its the prescribed drugs I take. My mind will even go off in the middle of the sentence and I forget what I am saying. Hum, sounds like drugs to me.  So stay posted and see if I can do this.  Oh yea, I still have to finish two baby blankets.  Wish me luck! I will need it.

Massage and Neck Cracked

Today was a good day.  I couldn’t stand it, so I had to weigh.  I have lost some weight so I am happy.  David came home from working and took a shower.  When he came out he told me that he lost some weight.  This is really encouraging.

Well any way about the title.  The receptionist at my chiropractor found out that my insurance would pay for a massage because it is part of my physical therapy.  Also since I have reached my out of pocket I didn’t have to pay anything.  Well I said, “Of course, I will have a massage!”  It was this morning before I got my neck cracked.  My neck is finally getting better since I am sleeping in my bed and not traveling.

Day 4 of our life change.  David had to work today, so I sent him with water bottles and leftover meatloaf that was in the freezer.  He said he just ate one slice.  I really think he needs to eat more.  I had a shake for breakfast and lunch.  I also have been having the last of the coffee in the pot with ice and almond or cashew milk.  It has been a nice with the hot weather.

For supper I fixed hot wings.  I had cooked the wings last night while I fixed our supper.  Then today I made a sauce and put them in a gallon baggy with the sauce.  I stuck them in the fridge for later.  I was going to make a spinach salad but if it has been in the freezer it just welts when it thaws.  I sautéed them in butter with pecans.  We then put a vinaigrette on it and that was really nice.

Today was Thursday, so we go to Midnight Sun Brewery where David volunteers with the tour.  This is supposed to be our one day with a beer. I did stick to my one beer but David had two.  He doesn’t need to get in shape as bad as I do, so I don’t think it will hurt him.

I do have to seem to have more energy.  When I got home from the chiropractor I decided to tackle the kitchen. I had bought some OXO container to start putting my different flours and other things in.  I was Ketoing, is that even a work if not it should be, my kitchen.  I even got the stove cleaned.

 

Baby steps but I am getting our new life changed organized in my kitchen.  It will make it a lot easier now I think.

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.

Keto Day 2

I didn’t get this written last night because I was too tired. We ran a ton of errands and I went with David and Dusty to look at some jobs. We chased down the original owner of the truck Dusty, my youngest child, and finally got it in his name. Hurray!

Back to the diet. We had a really good breakfast, who would ever think of baking an egg in an avocado. You should give it a try because it was great with a little cheese on top.

We dropped the groceries off. Yes, I am really getting things in house that we can eat. I also had to buy the briskets I am going to BBQ for the church picnic. I then made a protein shake to fill the empty whole in my stomach. It was wasn’t bad at all.

We had to go out to the valley, Wasilla to be exact, to look at a job. After leaving David says let’s go to one of the breweries out here. I am thinking, oh no our second day on our diet and we are already screwing up. Actually we hadn’t eaten that many carbs yet, so I thought we might be ok as I gulped down my beer with a guilty feeling.

We went to the Last Frontier Brewing company.  We had been there before and I had enjoyed it then too.  We had a very nice brew. We could tell it was where the locals hung out.   You can check them out here.

http://lastfrontierbrew.com/

We got home and I fixed stuffed chicken thighs. They were stuffed with cream cheese, spinach and bacon. They were very tasty. We had a chopped salad I had bought at the store. All in all I didn’t think we did too bad.

Right now I am waiting at the doctor’s office to get my A1C results. I did loose a little weight already though. That makes me feel great about my new life change. A1C is down to 6.3. I have to come back in 3 months to see if I can drop down on Metformin or come off all together. He also said people have had good results on the Keto diet.