Category Archives: My Learning Project ECI 831

KETO whilst sick…. is no laughing matter!

Ok, so this week has not gone as planned.  I had the ‘not so pleasure’ of getting sick.

Sick Ferris Buellers Day Off GIF - Find & Share on GIPHY

SOURCE: giphy.com

Let me tell you that when one is ill, remaining KETO is very difficult.

Think about when you get sick…. what are the things that make you feel better?

  1. Chicken Noodle Soup
  2. Toast
  3. Soda Crackers
  4. Juice
  5. Tea with lemon and honey
  6. Halls
  7. NyQuil

All these items have carbs, carbs, carbs, with a side of carbs in them. So it was extremely difficult to stay on track.  What also happens when you are ill is that you lie around….and THINK a lot, which doesn’t help the “feeling sorry for yourself” attitude that has developed.

So then I started to question…. is it worth staying in ketosis whilst ill?? I thought and thought about this and came to the conclusion that it was.  I suffered last week and shared on my blog about how getting back into ketosis after my sushi supper was so awful, and seriously it is NOT worth it again. No thanks…no way. I will just deal with this.

I had a lot of time to surf the net and found some great sites to support people living a KETO woe and getting sick. I found this blog post, from someone discussing similar issues to mine.

I also discovered bone broth.  Now let me tell you, it is the most fantastic discovery that I have made. I have made homemade soup before, but always seem to add a lot of “stuff” into the soup, which makes it not very KETO friendly. I then found this video, and decided to make it.

My broth ended up being devine, and seriously I sipped this stuff for several days while laying in bed.  While sipping, continuing to think about this bone broth, and where I could enjoy this within the city.  I have (prior to KETO) frequented PHOmilu in Regina, and wondered if their broth was KETO friendly.  Wondering, I made a phone call and asked  some questions:

  1. How do you make your PHO broth?
  2. Are there any added sugars or carbohydrates in your broth?
  3. What are the main ingredients in your broth?
  4. How long does your broth cook before it is served?
  5. Do you sell just your broth (without any added noodles, or vegetables inside)?

I was very happy to receive all the KETO friendly answers to my questions.

2065 Prince of Wales Drive East

I am starting to realize the importance of asking questions to meet my needs, and how lovely people truly are in giving information out. If ever you are in need of some delicious soup, or food in general, PHOmilu is where it’s at. They have 2 locations, one in east Regina, near Superstore and Winners, the second location on Victoria Ave, very close to FreshAir Experience.

639 Victoria Ave. Source: Google Maps

I am so happy that I made it through my sick week, and still remained in KETOSIS. Thanks for reading….until next week.


A rough week….with a great surprise!!!

Alright… I just have to say…and I am going to say it out loud…. I HATE HALLOWEEN! I truly dislike everything about it… from the ridiculously expensive costumes (and I have 3 boys, so it can get costly), to parties, to horror shows, trick or treating and the candy. Now let’s just talk about CANDY!! I am a sugar-aholic.  I love sweet things, and at Halloween there are so many delicious little morsels of sweetness that I just want to consume.  Now obviously KETO does not suggest consuming sugar is following this WOE because they are processed sugars and of course CARBS, so this week has been rough.

On October 31st, I took my 2 youngest kids (my oldest went with his friends) Trick or Treating, and let me say that they got an INSANE amount of candy. The haul included almost 200 bags of chips, 16 full sized chocolate bars, 3 full sized cans of pop and half a superstore green bin of mini chocolate bars and other candy.  I am ecstatic to say that I have not gone crazy with the candy.  I have eaten 2 small chocolate bars and a piece of candy since Halloween and stayed within my macros for the day.  I say WIN-WIN….and you know what… I have to truly say that I am not missing the candy, nor am I craving it.  These sugar cravings are gone since I started KETOing.

I diligently tracked my macros this week because my husband and I decided that we were going to go out for a SUSHI supper on Saturday night.  I know this would completely kick me out of ketosis, but I really don’t care.  I have to live, and I feel that I can enjoy these things if I plan accordingly.  This would be the first time eating out since I started this KETO woe, so when I woke up Saturday morning I was a bit apprehensive.  What if it kicks my cravings back?  What if all my hard work is ruined?   These questions raced through my head.  I expressed them to my husband and he told me I should weigh myself to see the progress that I have made.  I haven’t stepped on the scale since September, but as I mentioned in my previous post, I know things are changing because my clothes are fitting way differently. So I hesitantly get on the scale and WOWZA…. I was pleasantly surprised to see 20 pounds gone.  a

Source:  https://gph.is/1hcIGyE

So my husband and I went and enjoyed Sushi and a date night at our favorite sushi place.  It was really great to go out, but I really am suffering now.  I am back suffering from the KETO flu. Headache and nauseous.  Not as bad as the first time around, but I am really not enjoying this.  Hopefully this horrible feeling will subside quickly. My plan after Sushi was to eat extremely high fat, extremely low protein and absolutely now carbs. Hopefully this will kick me back into ketosis quickly…. stay tuned.

 

 

 


The Walking “Bread”

screenshot_20171028-211216.png
Courtesy – My Fitness Pal

This week has definitely been a learning experience.  My first week of truly calculating my “macros” which involved using measuring cups and food scales for every meal. It has taken some getting used to, and I must be diligent in documenting all my food intake in order for my macros to be accurate.  I have learned this week to pre-pack all my meals, measure my macros and document them on My Fitness Pal App even before I actually consume the food, in order to be successful. If I don’t track my macros this way, I tend to eat, without tracking, and have actually forgotten or missed food that I ate.  This won’t help in ensuring I remain within my carbohydrate allotment, and remain in ketosis. So what worked for me this week and what I will continue to do is prep, pack, record and consume (in that order). If I don’t consume all my food, then it’s a bonus, and I will remove them in the evening.  I feel it’s easier to delete, then add some forgot foods.

Before I started this KETO woe I had been to the doctor and was informed that I was pre-diabetic.  I was terrified… through 3 pregnancies I was diagnosed with gestational diabetes, and was insulin dependent.  I did whatever I needed to do to ensure that my children were born healthy and happy.  Now, 5 years after my youngest child’s birth, I was told that I was pre-diabetic and that being a diabetic was pretty much inevitable. Researching the KETO woe and the negative affects of carbohydrates on the body, I came across this amazing TED TALK.  It puts everything into perspective.

Our bodies don’t require carbohydrates. Carbohydrates are essentially killing us, especially me who is insulin resistant.  Let me tell you that when I had gestational diabetes I met regularly with a team of doctors, including endocrinologists, OB-GYNs, nurses, and dieticians. All who told me the same thing…consume healthy carbohydrates, increase fibre, snack before bed to ensure you don’t suffer and insulin drop, and make sure you take your insulin.  At the time, I was naïve and followed the directions of the medical professionals.  I experienced low blood sugars, which were the worst feeling in my life…. I felt disoriented, clammy, groggy, and absolutely awful.  How to fix these, eat carbs….. a lot of them, and ingest them quickly. Funny how it was the carbs and insulin that were causing these lows, but I treated them with more carbs, and ultimately more insulin. I am closely watching my blood sugar levels now, testing after fasting through the night, as well as after meals.  I am hoping that in November, after 3 months on the KETO woe,  I will receive blood work again, with positive results.  All I know is that if I am not consuming carbohydrates, my body isn’t negatively being affected.

Crazy though, that even knowing how carbohydrates negatively affect my body I still crave them.1508707419063282630936.jpg Some pasta or a slice of bread. Oh how a sandwich (which I haven’t eaten in 7 weeks) would taste so delicious right now.  When you are eating this way, you really notice how carbohydrates are EVERYWHERE!!

Then I found this, which is a complete game changer. 90 second KETO bread….. you make in the microwave.

20171028_224654-1.png
90 second bread!!!

I made it…. it was incredible.  I enjoyed a sausage and egger on KETO bread and then later on in the week I enjoyed a hamburger…on a KETO bun. YES!!!! I tweaked the recipe from the first time… to  make it more “bunny” by using butter instead of coconut oil. This was really what I needed, and only 1 net carb per bun.  Fits extremely well into my KETO macros.

These two meals were delicious, and low in carbohydrates. They felt like I wasn’t depriving myself. After discovering this recipe I feel that I can continue to eat this way and enjoy meals.  I am not feeling at all deprived, but excited to continue and see positive results.

Check out my KETO woe next week.  I will continue to experiment with new recipes including bullet proof coffee, and may possible step on the scale for some results.  Stay tuned…..


What the heck are macros????

So apparently calculating “macros” is a MUST now in the eating and fitness world.  So what the heck are “macros”?  Well I have done a lot of reading and have come up with this simple explanation….

Macronutrients, or “macros,” are the building blocks of nutrition. The typical person knows and refers to them as carbohydrates, proteins, and fats. Macros are the nutrients you need in large amounts, because they provide the body with the calories it needs to function. Understanding macros can help lay a solid foundation for a balanced keto diet.

Carbohydrate + Protein + Fat = Total Calories

It is recommended by the health professionals that we have been following for many years to eat the following daily percentages of macros:

Carbohydrate: 45 to 65 percent

Protein: 10 to 35 percent

Fat: 20 to 35 percent

A person eating KETO eats the following daily percentages for macros:

Carbohydrates: 3 – 5 percent

Protein: 24 – 27 percent

Fat: 72 – 78 percent

WOWZA…. what a difference.  Well this is what the KETO WOE is all about.  Extremely reduced carbohydrates, moderate protein and high fat intake so the body is forced to burn fat as an energy source because it is depleted in carbohydrates.

ff9d18b0356b290014385648659d2581_a-macro-meme-macro-counting-meme_500-500.jpeg
Source: antranik.org

So off I went to calculate the necessary macros I need for the KETO WOE and weight loss.  Up to this time, I was guessing…. but now things are about to get serious.  There are many different sites that you can google to calculate your macros, but I found this one to be the easiest.

After plugging in all my numbers, height, weight, gender, body fat percentage and activity level, I received my macro circle. I was given 3 choices, depending on what my goals were.  I chose the second option, simply because I want to loose weight, in a healthy manner and be able to maintain what I am doing in the future.

Screenshot_20171020-191530.png
source: Ketodiet-Buddy.com

So the goal to be on the KETO WOE is to eat…..

CARBOHYDRATES – 4% or 20 grams

PROTEINS: 24% or 113 grams

FATS:  72% or 151 grams.

I can do this… I will do this.

Stay tuned for next week to see how a week of tracking my macros, and trying out some new recipes goes.


What the heck are macros????

So apparently calculating “macros” is a MUST now in the eating and fitness world.  So what the heck are “macros”?  Well I have done a lot of reading and have come up with this simple explanation….

Macronutrients, or “macros,” are the building blocks of nutrition. The typical person knows and refers to them as carbohydrates, proteins, and fats. Macros are the nutrients you need in large amounts, because they provide the body with the calories it needs to function. Understanding macros can help lay a solid foundation for a balanced keto diet.

Carbohydrate + Protein + Fat = Total Calories

It is recommended by the health professionals that we have been following for many years to eat the following daily percentages of macros:

Carbohydrate: 45 to 65 percent

Protein: 10 to 35 percent

Fat: 20 to 35 percent

A person eating KETO eats the following daily percentages for macros:

Carbohydrates: 3 – 5 percent

Protein: 24 – 27 percent

Fat: 72 – 78 percent

WOWZA…. what a difference.  Well this is what the KETO WOE is all about.  Extremely reduced carbohydrates, moderate protein and high fat intake so the body is forced to burn fat as an energy source because it is depleted in carbohydrates.

ff9d18b0356b290014385648659d2581_a-macro-meme-macro-counting-meme_500-500.jpeg
Source: antranik.org

So off I went to calculate the necessary macros I need for the KETO WOE and weight loss.  Up to this time, I was guessing…. but now things are about to get serious.  There are many different sites that you can google to calculate your macros, but I found this one to be the easiest.

After plugging in all my numbers, height, weight, gender, body fat percentage and activity level, I received my macro circle. I was given 3 choices, depending on what my goals were.  I chose the second option, simply because I want to loose weight, in a healthy manner and be able to maintain what I am doing in the future.

Screenshot_20171020-191530.png
source: Ketodiet-Buddy.com

So the goal to be on the KETO WOE is to eat…..

CARBOHYDRATES – 4% or 20 grams

PROTEINS: 24% or 113 grams

FATS:  72% or 151 grams.

I can do this… I will do this.

Stay tuned for next week to see how a week of tracking my macros, and trying out some new recipes goes.


Turning my body into a fat burning machine…..

Oh what an interesting couple weeks it has been.

Tackling Thanksgiving and two October birthdays (my oldest son Thomas turned 10 and my youngest son Nikolas turned 6)

has been quite challenging, but I SURVIVED and was successful.

My family hosted Thanksgiving supper and I was surrounded by temptations from pies, to potatoes, to stuffing and booze….lots and lots of booze.  But I managed.IMG_2017-10-15_20-44-52.JPG… I enjoyed the meal my husband prepared, and still remained within my carbohydrate allotment for the day.  I said no to cake, potatoes and stuffing.  I replaced the pumpkin pie with a keto pumpkin mousse loaded with cream cheese, heavy whipping cream, monkfruit sugar as a sweetener, pumpkin and of course the essential spices.  I am not going to lie, I am a pumpkin pie junky…the crusty, the pile of whipped cream and all the spices make a perfect pie. It was extremely hard not to sink my fork into the massive Costco pumpkin pie that my sister brought for supper, but I didn’t touch it. I have to actually admit that the pumpkin mousse was pretty friggen delicious.  I even shared it with my family who agreed it was yummy. I call that a success!!!

For the past 2 weeks I have really been focusing on measuring my ketones so I know if I am burning the fat. There is a science behind burning ketones, and the ultimate goal while on this WOE is to be in ketosis.  To find out if I am in Ketosis, I have to pee on a stick…. you heard me…. pee on a stick.  An easy and affordable way to find out if you are in KETOSIS and therefore burning fat rather than carbohydrates is to…. PEE on a KETOSTIX. So off I went to my local Shopper’s Drug Mart to purchase KetoStixs. I was pleasantly pleased to see the results…. IMG_2017-10-15_20-35-15.JPG

I’m in KETOSIS. I’m a fat burning machine.  My body is using fat for energy rather than carbohydrates, like the majority of people use.  I am thrilled!! I am doing something correctly. My portions of fat to protein to carbohydrates is correct and I am burning fat for fuel. YAHOO!!!

Now in all honesty I am not really measuring what I am eating, I am just eating, high fat, moderate protein, and extremely low carbohydrates. But whatever I am doing is working, because I am in Ketosis, and truth be told my clothing is fitting differently.  I have had to move my belt loop in an entire hole – soon to be two holes, and my pants are starting to get extremely saggy.  Something is happening…. but I have not stepped on the scale to confirm.  I think I am going to wait…. wait for a bit to see what the scale says. I do know that even though I am not measuring my food I am eating way less and I am not hungry, not at all  hungry. I eat only 3 times a day…. possibly only twice if I feel it necessary. That is all.  I don’t get hunger pains, growling stomach, feeling of fatigue or “hangry” like a used to get.  My body is full… for longer.  Still new to the KETO WOE, I am cautious and skeptical, but for now I am thoroughly enjoying my meals of meat, butter, and greens.

Until next time….

 


time_ff_My 1SE Freestyle_My 1SE Freestyle Oct-15 0800.mp4

Keto WOE begins…. it was rough

Ok, so I will let you know about my Keto journey thus far. I dove right into the WOE a couple weeks ago and let me tell you the first week was AWFUL.  I had purchased “The Keto Diet” by Leanne Vogel at Costco because I had watched some of her youtube videos and really enjoyed how she approached the WOE. After reading this book, and checking out her website, I jumped right in!!

Before I share how my first two weeks have been, I want to give a brief explanation of what Keto eating is. The goal of the Keto way of eating is to get into Ketosis.  Ketosis is beneficial for many health problems but most importantly for obesisty. The diet forces the body to burn the fat and not to burn the calories.  In order to achieve this, you must consume over 60-70% of healthy fats in your diets, such as avocado, raw nuts, coconut oil eggs and butter.

The process of burning fat is due to the reduced consumption of carbohydrates, and with this low intake in sugar, the body has nothing else left to burn but the fat. Being in the state of ketosis produces ketones by the liver and it uses the fat.

The primary objective in a proper ketogenic diet is to force the body into a metabolic state.  This is accomplished with lack of sugar, and not lack in calories.  The body will get used to this diet so when you lower the intake in carbs and increase the fat intake, the body will turn towards the ketones and they will become its’ energy source.

There are several advantages of a ketogenic diet and the 3 main ones are listed below:

  1. promotes weight loss
  2. fights cancer
  3. protects the brain

So what the KETO gurus suggest is your carbohydrate intake at the beginning should be only 20g of carbohydrates, which, let’s be really is NOTHING.  Carbs are in a lot of foods, healthy foods that I eat such as fruits and veggies, so limiting myself to 20 grams is extremely challenging.

I began my Keto diet stocking my fridge full of these.keto food list

How difficult it was to limit myself to these? I began… day 1 with a meal full of meat and eggs and a large cup off coffee with HWC (heavy whipping cream).meat I didn’t mind this start to the day…not really missing the typical slices of toast that would accompany this breakfast. My day continued, eating lunch and then supper. But then something happened.

AWFUL!! is all that I can say…because soon I was suffering from the KETO flu.  When I read about it, I thought it was silly, but let me tell you it was real. Oh my gosh, so real, and so painful.  I had a severe headache, stomach ache with a nauseous feeling.  This lasted for 3 days…. 3 solid days that I actually missed an afternoon of work because I could’t shake it.  You see the Keto flu is the body detoxing from carbs…. oh the drug we call carbs. My body was in shock….and was crying for me to eat carbs.  The first couple days I barely ate, because I couldn’t..  I just wanted to sleep, and the sight of any food made me sick.

But…. it only lasted 3 days, then POOF, it was gone.  My head was clear, I was wide awake, and felt amazing. I made it through the difficult stretch which was great.

I also met with a trainer at the gym and asked her to do my measurements, weights and before photos. I can’t believe I am goign to share this, but I feel it essential in my journey and accountability, so here it goes….

This is where I am beginning…

measurements 1

I am hoping that within the next 3 months these numbers change, and that this WOE becomes the norm for me.

My largest challenge now will be Thanksgiving. People say things become habits within 3 weeks of consistency, and I will just be entering three weeks at Thanksgiving. I am hoping that I will be able consume the items that fit into this WOE and not overindulging, because I do not want to go through that keto flu again.

I wonder if anyone has any tricks to keep me on track? If you do, please sent them my way. I appreciate all the love and support.

Cheers to everyone…. I will KETO on!!!

 


Entering a KETOgenic WOE….

So moving forward to my major assignment I have decided to stick with the theme of “bettering myself”, and change my habits. I, since I became a wife and mother, have struggled with a healthy lifestyle, maintaining a healthy weight, healthy eating habits, and a workout schedule that I can maintain.  I have been married for almost 13 years, and have 3 amazing sons, ages 10, 7 and 6.  It began when I got married, the newly wed weight gain. Then during my pregnancies, I gained a ridiculous amount of weight, I’m talking over 100 lbs, and have really struggled to lose it. I was diagnosed with gestational diabetes for all three pregnancies, and fear that a diagnosis of diabetes is lurking around the corner.  I have the genetics to support this, which terrifies me.  I have tried so many things to lose weight, from Weight Watchers, to Beach Body, to various other diets, with very little success. But I have been doing some research and have come across a new Way of Eating (WOE) which is KETOgenic. The #ketowoe really limits ones’ carbohydrate intake, and focuses on eating fats and proteins.  I have spoken to several people who eat this way who have had great success, so I am taking this opportunity to hold myself accountable, and to change my lifestyle. My hope is to not necessarily only lose weight, but to change my relationship with eating.

I am scared…..scared of failing.  But as I reach the age of 40 (which is now the new 30, by the way) I know that life is worth more than junk food, and salty snacks.  My life is my family and children, and they deserve to have me in their lives for as long as I can, without slowly killing myself through food.

I am excited to share this journey with you and welcome any support or helpful hints moving forward.

Here’s to a new WOE!!!!!