Taking a Leap!

This blog entry will be short! I just wanted to share with all of my awesome followers that I am now on facebook as well. Here is the link!

I will still be posting here on the blog, but will use the facebook site to share more frequently. I plan to share more scientific articles and research as well as some motivational pieces! 

Thank you for all of your support! You all are awesome!

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Summertime Sweet Fat Bombs

It’s getting hot outside and there are few things that can cool you off like an ice cold treat. That’s why I made these summertime fat bombs.

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These are the ingredient’s you’ll need + a microwave safe bowl:

 

 

 

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1 cup of Extra Virgin Coconut oil – that highly proccessed stuff won’t give the same flavor.

2 Tbs Sugar Free Watermelon Syrup 

2 Tbs Sugar Free Strawberry Syrup

2 oz cream cheese

3 Tbs Lemon Juice

1 serving of liquid sweetener

Directions:

Put all of the ingredients in a microwave safe bowl.

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Microwave for 1 minute. Then stir.

Microwave for an additional minute.

Then pour your mixture into molds.

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Freeze the molds for about 2 hours.

When they come out, they will look a little separated. It’s not what I expected, but it’s still awesome. The top part tastes like a sweet tart.

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You can store these in the freezer for a nice cold treat on hot sunny days.  

Enjoy! 

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Keto “Mock”Griddles

I love breakfast foods, but when eating a low carb diet, breakfast foods can sometimes get old. Here’s a recipe with bacon and eggs that won’t bore your tastebuds. Without any further ado, The Keto “Mock”Griddle.

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Ingredients for the bun:

  • 1 egg
  • 1 cup almond flour
  • 1/4 cup of Vermont’s Sugar Free Syrup (Found in the diabetic/sugar free section of the grocery store
  • 6 quirts liquid sweetener
  • 1/4 cup water

Put the almond flour in a small mixing bowl.

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Add the syrup and mix.

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Add the water and mix.

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Add the egg and mix.

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Add the sweetener and mix.

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Put half a tablespoon of butter in a skillet on medium heat and let it melt. Pour a small amount of the mixture into the pan and let it cook for about 5-6 minutes.

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Flip over for 2-3 more minutes on the other side.

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Continue to do this until all of the “buns” are made. On top of your buns, add your favorite breakfast ingredients. I had bacon, egg, and cheese. You could omit my ingredients and add your own. I’d like to try sausage on mine next. Adding sauted onions might be nice, too.

Here are the nutrition facts for 1 MockGriddle with 2 slices of bacon, 1 egg, and a little cheese. Only 6 next carbs!

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Here’s the nutrition facts for 1 part of the bun.

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Enjoy!

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Tips for Starting Keto and Bonus Update

It’s about the time of year when people start re-evaluating their New Year’s Resolutions. We start to ask ourselves questions like, “Do I really need to give up smoking, I’ve already been doing it for 20 years, the damage is done, right?” “Is it realistic to put  50% of my income toward debt so I can be out of debt by the end of the year?” and “Can I really make it to the gym that early and workout for that long? And in the end, is losing a pound per week worth it?”

For most people, New Year’s resolutions means you start something on January 1st or maybe the 2nd, and you stick with it for the entire year. According to the United State’s government, three of the top thirteen resolutions made in the United States are directly related to eating healthier, losing weight, or getting fit. And According to the New York Times, “Losing weight and getting fit” and “eating a healthier diet” are two of the top ten most broken New Years resolutions.

So, if you made a resolution to get healthier, lose weight, eat better, go to the gym more, etc, you are not alone.

You are also not alone if you feel like giving up! Only twenty percent of people that begin a new diet plan are keeping that plan at the three month mark!

A lot of people have already been telling me that keeping their New Year’s resolution in difficult. I thought I’d explain some of these best reasons to at least try Keto for 30 days.

  • Fat keeps you full. If you aren’t eating fat, you’re eating either carbs or protien. Protein will keep you full better than carbs, but not as much as fat. Also, too much protein will be converted into carbohydrates in your body, so if you eat excess protein, it’s almost as bad as eating carbs.
  • On the other hand, Carbs make you hungry. It’s not just that fat will keep you full, it’s that carbs add to your hunger. Check out our trusty sugar addiction chart below. Keep in mind that all carbohydrates are just strands of sugar that once they enter your body, are broken down into simple strands of sugar, not much different than a dum-dum sucker of slice of pecan pie. The more carbs you eat, the more you’ll want to eat. So, if you are on a low-fat, high carb diet like the American Heart Association recommends, you’re going to be hungry all the time.
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  • “Low Fat” foods replace fat with sugar to add flavor. Do I need to say more?
  • Insulin spikes leads to food storage. When you eat carbohydrates and your body has enough energy for the time being, your body will store the carbohydrates as fat. Boy doesn’t that make a banana split sound awful?
  • Weight loss is quick. Studies have shown that women that lost weight quickly, were more likely to stick to their diets than women who did not.

So now you might be a little more interested in keto verses the American standard diet of a low fat, high carb diet. Here are some steps to get you started out.

  1. Read as much about Keto as you can. I could reiterate a lot of information that has already been written, but it’s just not necessary.  Here are a couple of links to some very helpful resources: Keto in a Nutshell and r/keto’s FAQ page. 
  2. Calculate your “Macros”. This is just a fancy word for the numbers you want to get as close to possible each day. For most people, you will want to have about 5% or less of your diet coming from carbs, 30ish% coming from protien, and 65ish% coming from fat. This calculator is amazing. It takes into consideration your age, height, weight, gender, body fat percentage, activity level, and how much you want to lose. 🙂
  3. Keep track of what you eat. Find a way to keep track of what you are eating. All day. Everyday. Count everything, because everything counts! My Fitness Pal has an online site that can help with this, as well as an App. The best part is, it’s free.
  4. Connect with people doing keto. Thankfully for introverts, you can do this on your laptop. http://www.reddit.com/r/keto is an excellent site for support and help for those that are excited about doing keto. You will not be a stranger there.
  5. Remember to drink lots of water. A gallon of water a day is not too much on this diet.
  6. The Keto Flu will come. The first week, as your body adjusts to not using carbs and begins to use ketones, you will probably start to feel crappy. It’s normal and expected. It lasts 1-3 days at most

Most importantly, don’t give up. This diet will make you feel more energized. You will likely sleep better at night. Eating healthy has more benefits than just looking good.

As Promised: a Bonus Update:

4 months into Keto and I’ve gone from wearing tight Xtra-Large clothing to comfortably wearing mediums!!!

My body fat percentage has gone down 12%

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For comparison:

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No wonder I feel better about myself!

A Week in the Life of a Keto Girl

I’ve been slacking at a few things. One of which is more consistent blogging. Another is working out. Last week I was sick and allowed myself to take way too many days off of working out.

I’ve also had a lot of questions about Keto life that I’m sure a lot of people have.

In an attempt to become more consistent in doing the things I feel I need to do, I’m going to track my week via my blog. Hopefully that will help me have some accountability to get my butt to the gym, to share about my journey on keto, and to answer a lot of your questions.

We shall see how this goes. I’ll also put this in it’s own category “One Week of Keto” and tag it as such, too.

New Lowest Weight (in this decade)

I’m not sure when the last time I was 152 was. When I started a low carb diet in high school I was at 155. I lost 20 pounds then, maybe a little more. Then my freshman year I stopped working out and started eating more pizza and before you knew it I was at 155 again. For most of the last 5 years, other than one year where I was “content” in the 170 range, I’ve lived at around 155-165. So when I stalled in that 155-158 range for the last month, I was disappointed.

This week I buckled down. Not that I wasn’t committed before, but I think I may have gotten a little too lax with artificial sweeteners. I made some FAT BOMBS  which are primarily coconut oil and natural peanut butter. (Side note: Coconut oil is excellent for you! Studies have shown that people that incorporate coconut oil in their diet lose more fat than people that ate similarly but without coconut oil in their diet.)

Apparently, my hard work paid off. I woke up at 152.0! My body fat percent went down a little, too. This means I’ve lost 21 pounds on the scale!!! I’ve lost 26 pounds of fat and put on 5 pounds of muscle). My plateau in the mid 150’s is over. Before I know it, I will be swimming in the 140’s and wearing my favorite size 8 Levi jeans.

This is a picture of how much FAT I’ve lost!

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What’s different?

I posted yesterday on my facebook about how my I’d reached my 60 day mark and some accomplishments I’d made with that. I also talked about how I’m not sure what was different about the last 60 days rather than any other 60 day period in my life. I’m not sure why I’ve stuck with the diet so strictly. Don’t even get me started on thinking about what the difference is with the exercise. I’ve never been a fan of it, so the fact that in the last 60 days I’ve jogged/walked/ran about 100 miles is beyond me.

I do know some things that are different about myself now though. And I’d like to share some of them with you.

I don’t drink soda anymore. Well I can’t say I never do, but I can say that currently there is none in my house and I don’t feel the need to go pick some up before work. I occasionally have a diet soda when I’m craving one. Even at that, it’s probably once a week or even less. I used to drink about 36 – 72 ounces (maybe more?) of diet soda per day. I just think water is so much more satisfying now.

My energy levels are the same throughout the day and they do not rely on food. So far today, I’ve gotten up, did some arm and ab exercises, got a shower, got dressed made a meal and I still haven’t eaten yet. I’ve been up for 4 and a half hours without food and I’m perfectly fine. I could probably go the whole day without eating. The fact is, my body is using ketones (from fat) for energy instead of whatever glucose I eat. Since I’ve got a steady supply of fat, there is no need to eat every 3-4 hours. I also never feel hunger like I used to since my body isn’t constantly craving sugar. (See the sugar addiction chart below… and remember anything that is a carbohydrate other than fiber turns straight into sugar within 15-30 minutes in our bodies!)

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My body weight isn’t changing much, but my shape is. I did drop some weight this morning, but my weight isn’t my concern anymore. It’s the shape of my body. When I see myself naked, less parts jiggle. My tummy is getting flatter, my thighs are getting firmer, and my overall shape is getting smaller.

We’ve all heard those quotes, “It takes X number of days to make or break a habit.” I’ve heard everything from 21 days to 30 days to 90 days or even more. In some ways, over the last 60 days, I’ve developed some habits and kicked some others. Some of them have come more natural than others. It’s hard to say if these habits came at day 12, 21, 34, or 58, but they seem to be here to stay. And I’m ok with that!