Please Stop Dieting

 

In my personal opinion diets never work.  You end up with short term results followed by long term disappointment.  I stopped dieting a long time ago, it just wasn’t worth it to me.  I would get stressed out, feel deprived, lose some weight and then gain it right back.  I'd chastise myself and feel even worse about it.  So I quit.  Instead of dieting I simply adopted a healthier lifestyle and the result has been that I can now easily manage my weight and I have a much healthier relationship with food.  No more shame.  I don't even count my macros because as long as you eat well it just sort of takes care of itself.

 

Through trial and error I've managed to come up with much healthier versions of my favorite foods, including desserts.  I read labels.  I rarely buy prepared foods and opt for whole foods instead.  Most of my shopping trips only involve the produce and the meat departments.

 

Since I stopped dieting what I keep in my refrigerator, freezer and pantry has completely changed.  I have better foods and I actually enjoy them more.  I enjoy grocery shopping and cooking more too.  Oddly enough, I spend a lot less money than I used to as well.  Whole foods just cost less.

 

Stop dieting.  Adopt a healthy lifestyle of eating good, wholesome and nutritious food, drink lots of water and add in some exercise.  You will be amazed at how well that works.

 

To Potato Or Not Potato?

 

Technically a potato is a plant which meets my eating criteria, although it is a starchy vegetable and is much higher in carbohydrates than say a head of lettuce.  But occasionally I will eat potatoes.  There is nothing more delightful than to top a piping hot baked potato with butter & sour cream, I can make that a meal.  I also enjoy a few pieces of potato alongside my portion of pot roast and vegetables.

 

Potatoes, in my opinion, should not be off limits if you happen to like them.  They are a very versatile vegetable and are full of potassium and vitamin C.  Their nutrient content is very helpful in maintaining a healthy body.  So I do add them to my menu on occasion for the nutrition and the variety.

 

A little potato & carrot mash to go along with keto meatloaf and some steamed veggies

If you are doing Keto for weight loss you probably want to wait until you've met your goal before adding these into your diet.  If you've met your goal or are just doing Keto to maintain a healthy lifestyle then by all means, add a spud here or there.  I believe all things in moderation are good and the potato is no exception.

 

Sometimes You Just Want A Piece Of Toast

 

Sometimes all I want is just a piece of buttered toast, on its own or with my bacon and eggs.  I am ever so grateful that they came up with Keto and low carb bread options.  For me this has been a real game changer and although they are more expensive to buy than just a regular loaf of bread to me it is worth it.

 

To help keep it more affordable I will buy a few loaves on sale and put them away in the freezer.  I don't eat bread that often so a few loaves will last me several months.  I can't tell you how lovely it is though, to be able to enjoy a grilled cheese sandwich with a bowl of Keto tomato basil soup.  Oh my gosh it is heaven!  Hands down one of my favorite meals.

 

Because of these breads I can now make French toast on a Sunday morning, eat a ham sandwich, a bacon & egg sandwich, or enjoy a slice of garlic bread with my lasagna bake.  Have you tried any of the low carb bread options at your store?  Sometimes you can even find them at Dollar Tree.

 

Do I Eat Keto Every Day?

 

Do I eat Keto every day?  Usually, yes.  But occasionally I do indulge myself and enjoy a little bit of rice or sometimes fish & chips.  Sometimes I want a bowl of regular ice cream.  It is okay to indulge occasionally.  They key here however is occasionally.

 

I eat Keto because I feel better when I do.  When I don't I feel sluggish and not as sharp.  I know it is a healthier way of eating and I do enjoy it.  I do believe the occasional indulgence is what helps me make this lifestyle more sustainable.  No one wants to feel deprived and I think that constantly denying ourselves a simple thing like a certain food we truly enjoy isn't being kind to ourselves.

 

Some people like to have a "cheat day".  I think Dwayne Johnson's day to cheat is Sunday and he eats whatever he wants to indulge in on that day.  I just pick a meal every once in awhile and have whatever it is I've been wanting and then the next meal I'm back to Keto.  Whether it is a day of the week or just a meal is strictly up to you.  This lifestyle isn't about deprivation, it's about health and wellness.

 

If you are doing this for weight loss enjoy your indulgence once you have made your goal and celebrate your accomplishment.  Then get back to it.  If you, like me, are doing this to maintain your health then enjoy the occasional non Keto food you want and afterward return to those plants and animals that keep us going.  This is a sustainable lifestyle we can all benefit from.

 

Plants & Animals Baby!

 

People will often ask me "What do you eat?" and I tell them "Basically, plants and animals."  It doesn't get much easier or more fundamental than that.  If it is a plant or an animal I'll pretty much eat it, within reason.  I do limit my intake of fruit, but as far as vegetables and lean meat options as well as most nuts, I'm all in.

 

A very simple spinach salad

When you look at your way of eating on the most basic and fundamental level it makes it really easy and far less overwhelming, in my opinion.  Cheetos, although delicious, are not a plant nor an animal, therefore I probably shouldn't eat that.  Milky Way or Snickers, same thing.  Salad, serve it up!  Roasted almonds, yes please!  Salmon fillet, grilled to perfection?  Come to mama!

 

Bite sized pieces of pork combined with frozen vegetables baked on a tray

I look for foods that are in the form that is closest to nature.  Fresh or frozen vegetables, lean meats, nuts, butter, cream, olive oil, avocado oil, coconut and coconut oil.  When I think of condiments I look for those that have the least amount of ingredients, preferably recognizable or I make them myself so I know exactly what is in there.

 

These peanut butter cookies contain no sugar and no flour but you would never know it

When it comes to sweets, yes I have a sweet tooth, I eat those in moderation and make it or again purchase something that is limited with a recognizable ingredient list.  My sweeteners of choice are stevia or monk fruit.  I try to stay away from regular white sugar which can be difficult because they sneak it into everything so you really need to be a label reader when you are shopping.  Which is why I try to stay as close to nature as possible when selecting my groceries.  It just makes it easier.

 

Hot Italian sausage with tomatoes, onions & peppers

Plants and animals baby!  I'm telling you that's where it's at.

 

Move It!

 

Along with healthy eating I feel it is just as important to me that I stay active.  Low carb eating has the benefit of giving me the energy I need to tackle pretty much any activity I want to.  I feel good and I want to do things like ride my bike, take a walk, go hiking, work in the yard or on my house.  I don't want to be a couch potato.

 

I'm not one that enjoys working out, never have.  You won't likely see me in a gym, jogging or running on a treadmill, it just isn't my thing.  But, I do see the importance in regular exercise and I make sure I stay active and fit.  Put a pair of trail shoes on my and I'm gone!  I love to walk and I'm passionate about hiking.  Being outdoors in nature feeds my soul.

 

Exercise and fitness goals are different for each of us.  Whatever our situation in life I do feel it is important to move.  So I encourage you, if you don't already have an exercise routine that you start today and get going, even if you just a walk down to the end of the block and back.  And if you already do have a routine going then great!  Kudos to you.  Our bodies were designed to move and go and do.  It is vital to our health and physical wellbeing, our emotional wellbeing too.  Keep going!

 

Is Eating Keto Still Economical?

 

My first inkling was to consider not eating Keto anymore, however after tinkering with different food options I abandoned that idea and went back.  Why?  Simply because I feel better and my body does better.  For me, carbs are not my friend so it was really important to me to find ways to continue with my Keto lifestyle without breaking the bank as the price of meat and eggs seem to have skyrocketed.

 

To begin with, on any given day I typically eat just two meals per day.  My first meal is around noon or 1:00 and then supper once I'm hungry again.  I always begin my morning with a hot cup of black coffee and then a second one about an hour later.  By 10:00 in the morning I'm ready to break my fast and will make a large Keto coffee and that keeps my quite happy and satisfied until my first meal.

 

Roasted veggies

I only eat meat during one meal, usually lunch and then will make a vegetable based meal for my last meal of the day.  Salads are a great way to do that with added proteins like sliced egg, cheeses, nuts and extra healthy fats, primarily oils.  This has been working remarkably well for me.  Roasted vegetables seasoned and tossed in olive or avocado oil is my other go to.

 

My birthday dinner - salmon fillet, part of a rib eye steak & sauteed green beans

I eat less meat now and only purchase what is on sale or deeply discounted so I check the weekly store ads regularly and stock up on those bargains.  My largest meal of the day is the one I eat at noon and I will typically have meat and bulk it up with vegetables and again I add in healthy fats with it.  Stir fries, casseroles, soups and stews are a great way to do this.

 

Meal planning is very helpful for me to use up what I have on hand so nothing goes to waste and I challenge myself to use up what is left in the vegetable bin before I head out to buy more.  I also challenge myself to stretch eat package of meat its fullest potential to see how many meals I can make from it.  I don't eat steak nearly as often as I used to and I've cut down the portion size when I do have it, but I do still have it.  Right now I just look for other less expensive options in order to stay on budget.

 

Buy & eat more vegetables

It definitely can still be done, in fact I still feel this way of eating is more economical than not, especially right now.  I'm actually able to eat better for less money because of it.  Carbohydrates are expensive too.  Have you seen how much prices of pasta and beans have risen?  Shop those sales, stock up on what you can and eat more vegetables, fresh or frozen.  Cook from scratch and keep things simple.  Stay true and stay healthy.

 

Keto Bread & Buns

 

When I discovered Franz Keto bread at the grocery store it literally was a game changer.  Keto bread has added so many new options to my menu plans.  The first thing I did was make a grilled cheese sandwich and some tomato soup, keto of course.  It was the best thing ever!

 

I've made French toast and wonderful sandwiches since then.  They came out with hamburger buns shortly after the bread and I will butter and toast those before I add my burger and dress it with all kind of yummy things.  Now I've recently discovered they're making hotdog buns!  I can have an honest to goodness hotdog now.  I've tried wrapping a slice of bread around it, but it's just not the same.  I plan to toast my hotdog bun as well before adding a grilled weiner or sausage.  Dill pickle relish and some spicy brown mustard - delish!

 

I don't go gung ho with the Keto bread products though.  These are things I have occasionally.  The bread is zero net carbs, the buns are one net carb, but it's still bread, a wheat product.  I want to be very careful with how much wheat I consume so I don't end up spiking my blood sugar and reintroduce the chronic migraines.  But to be able to eat an actual hamburger, hot dog, chili dog, sandwich or some delicious French toast (so very good) on occasion is absolutely wonderful.

 

Beans (Legumes) On Keto???

 

When eating for health a good question to ask is "should I include beans in my keto lifestyle?"  Legumes have a ton of great things about them.  High in protein, fiber and loaded with essential minerals like potassium and magnesium that are key for lowering or maintaining blood pressure.  They are easy to make, versatile in many recipes and an excellent low cost food source.  Did I mention delicious too?  A lot of bang for your buck.

 

The decision as to whether or not to include beans as part of a keto lifestyle is a personal choice that only you can make.  As an excellent complex carbohydrate I have decided to add them mainly because of the nutrients they offer me and in all actuality they are fairly low in carbohydrates as compared with other foods, such as bread, pasta and even potatoes (although the spud has a lot to offer as well).

 

I don't plan to eat them every day, more like once or twice a week if that, but what I do like about this decision is that it opens up additional food options for me and variety in our daily diet is very important.  Not only to keep us satisfied and prevent burnout from eating the same things day in and day out, but also a variety of foods equals a variety of nutrients we consume.  Keeping a good balance of various nutrients promotes health.  Legumes are also high in fiber, another plus for healthy digestion.

 

If I was doing keto for weight loss I would be less inclined to head down this road.  However, as part of a heart healthy, migraine free, energy driven lifestyle I'm excited about this change to my diet and all of the great meals to come using legumes.  There are many healthy ways to prepare and incorporate beans into my diet.  I'm sure there will be some recipes coming very soon.

 

Did My Keto Lifestyle Hurt My Health?

 

Nope!  Not one bit.  If anything, I am so incredibly grateful I made the decision to go Keto just over three years ago.  While in the hospital I had a lot of blood work done.  One of the tests ordered by the cardiologist was a complete lipid panel and it came back perfect.  My cholesterol is spot on as was all my other blood tests.  I am not overweight and in great shape.  By all accounts I am healthy as a horse!  Except for that one heart thing I've got going on…..  But a poor diet and unhealthy habits and lifestyle are not contributing factors.  Yay!

 

I had said to the nurse that if I was told I had to give up
my keto coffee there would be some real tears

So, with that in mind, I was told to stick to my regular diet and keep it up.  As with anything I do I know there is always room for improvement.  While I'm not one of those keto peeps that eats a ton of red meat and bacon and drinks bacon grease (I'm joking about that, I don't think anyone really does that 😋), I do know I want to be even more particular about my food choices.

 

I plan to make a few more tweaks and changes to my menus, in particular to watch my sodium so I don't retain water and tax my heart, focus on super healthy fats like olive oil, nut oils and avocado oil for cooking, lean cuts of meat, more fish and chicken and loads more vegetables.  I'm adding fruit to my diet in small quantities for more nutrients and better variety.  I have also upped my water consumption to flush out all the toxins I had been given in the hospital (highly recommended by the nurses).

 

Finding keto bread has been a real game changer

I don't want to find myself eating leftovers day in and day out either so I'm cooking in smaller batches so I don't burn out on my food choices.  And because I am worth it I am focusing more on the creation of my meals as well as how I prepare them and plate them.  I think it is really important that our food is not only healthy and nutritious, but also pleasing to the eye.  I love, love, love dishes and I have a nice collection of cute ones.  It will be a lot of fun to use them on a daily basis instead of waiting for special occasions.

 

Because I do truly believe food is medicine I feel this is an important place for me to focus my attention and efforts right now.  I'm excited to try some new recipes and enjoy some foods I haven't had for a while.  I will be sharing more about the meals I make in some upcoming posts so stay tuned.

 

 

Keto In A Nutshell – 2021

I have to be honest.  I really struggled last year with regard to healthy eating and staying active.  It was not my best year.  I ate some things I probably shouldn’t have.  However, I do still believe that following the Keto way of eating is best for me to maintain my health, my weight and keep my energy levels up.  I’m not at all willing to abandon my Keto lifestyle and as with all aspects of my life I think I can always find ways to improve.

I do not follow a strict Keto diet meaning that if it isn’t on the approved food list then I don’t eat it.  I never have.  What I do is a modified Keto diet.  So what does that mean exactly?  Well, in a nutshell, I eat plants and animals.  I eat bananas.  It’s true.

This year I am planning to really up my veggie intake and make vegetables more prominent on my plate than what I have been.  I love veggies so I’m really excited about this.  And finding all the many ways to prepare and eat those veggies make me really happy.

Using healthy fats like olive oil, avocado oil, sesame oil, coconut oil, cheese, some butter and cream will be another source I will continue with as well as lean cuts of beef, pork and chicken.  The focus will be less on the meat and more on the vegetables this year including some vegetarian meals.

I like dessert.  Maybe a little too much.  But, even still, I do plan to include a sweet treat which might be something as simple as a piece of fruit or even more elaborate like a raspberry cheesecake.  I do enjoy a nice piece of dark chocolate on a pretty routine basis, usually the 90% cocoa is my go-to.

Lastly, I love my keto coffee.  I truly, truly do and I keep it pretty simple with coffee, a couple tablespoons of cream, some MCT oil and a teaspoon of vanilla.  I use a battery powered matcha mixer I got off of Amazon to whiz it up and make a nice creamy froth on the top.  Heaven!

So that is what I will be doing this year as well as increasing my activity/exercise level.  I keep it pretty simple and that, I feel is the key to my success.  2021 is going to be a great year!

Get Healthy First

I really think we've had it backwards all along.  Most people think that if they lose weight they will suddenly be healthy.  The truth of the matter is that if you get healthy first then everything else will fall into place.  And it really is as simple as what you put in your mouth.

A lot of people do Keto for the rapid weight loss benefits it produces.  A ketogenic lifestyle is so much more than a weight loss diet.  It is fueling your body the correct way so it can function the way it is supposed to.  When our bodies function properly we are healthy.

For those who carry extra weight, following a ketogenic dietary plan will result in weight loss.  Your body begins to function in a way that allows it to burn fat.  All those fat stores are now being used for energy.  Your body stops storing fat and starts to use it up instead.  Thereby, you lose weight.

Our bodies are always seeking to run with efficiency.  When properly fueled they can do exactly that.  Organs do what they are designed to do, our immune system functions as it is meant to and we have energy and stamina to do the things we need and want to do.

Once you have followed the ketogenic lifestyle for a while your body will transform to the point that you feel better and look better.  You will get to a healthy weight and easily maintain it.  You will also likely notice you sleep better, think clearer, you can do more and you want to do more.  Health issues like high blood pressure or diabetes will in most cases resolve themselves. 

I notice a lot of the health issues that plagued my daily life have resolved themselves.  My clothes fit.  I do a lot more because I have so much more energy than I used to.  Stress levels are much more manageable, my mood is more consistent.  I have much fewer autoimmune issues.  Migraine headaches no longer dominate my life.  I feel like I used to 10 or 15 years ago.  Life got a whole lot better.  I am better.  Most importantly, I am healthy.