Posted in diet, Health, Ketogenic, Running, Weight Loss

I’m Baaaaaack!

On August 3rd, I woke up at 5:00am, drove thirty minutes north, took a few deep breaths, and walked into my first year of teaching middle school. I may have been more nervous than some of my students on that first day, thinking “am I really qualified to do this?”, “what am I even doing?” and the ever ambivalous question “what is differentiated instruction?”

Life has been a whirlwind ever since that first day, and while I never completely forgot about my fitness goals, they have not been at the forefront of my mind. Lesson plans, assessments, parent contact, student success, administrative duties, and all the other miscellaneous responsibilities of being a teacher took over. Well, it has been just over three weeks since the first day and I am ready to get back in the saddle.

It’s not that I have fallen off the wagon, per se, but I have not been as careful as I should be with my diet, nor have I been doing any sort of exercise (besides the two flights of stairs I walk up every morning and ambulating up and down the hallways). Despite the numerous cheat meals (or cheat DAYS), and my more sedentary state, I am thrilled to announce that I have lost another 10 pounds. That makes for a total loss of 20 POUNDS, people!!!

So, thanks in most part to my husband’s encouragement, I’m back at it! It never seems like a good time to get back at it. I’m still overwhelmed with school responsibilities, stressed, and tired. But that’s life. It’s always going to be that way. I’ve just got to bite the bullet and hit the treadmill. So that’s what I did, today.

I ran my fastest mile today (which is still not very fast, but hey, it’s progress). I’m still preparing for a 5k on September 30th, which is very scary and motivating. I also started the 200 sit-up program that my husband reccommended and am doing that on the days that I don’t run.

So, despite all of my set backs recently, I am very satisfied with my results and ready to make more progress in the coming weeks.

Posted in diet, July 2017, Ketogenic, Recipes, Weight Loss

Bulletproof Coffee Pods

 

One of my favorite things about the Keto diet so far (besides the amazing results I’ve been seeing) is Bulletproof Coffee.

Bulletproof coffee is, essentially, a fatty cup of coffee, to kick-start your morning and keep you full. While technically, the term “Bulletproof” is a trademark for a specific brand, people have adopted the term to describe any cup of coffee that has added fats to it.

bulletproof!

There are many ways to make bulletproof coffee and everyone likes it made differently. The common denominators, though, are usually some sort of butter, or fatty oil or a combination of both.

 

Because I normally don’t eat breakfast, and I love coffee anyways, bulletproof coffee is great for my mornings on-the-go (or just any morning)! However, it can be quite time-consuming on a busy morning. I have to grind the beans, brew the coffee, get out the ingredients, mix those together, pour the coffee, and then blend it. And some mornings, I just don’t have time for that!

So, I made these bulletproof coffee pods with all the pre-measured ingredients, frozen together, for a fast, convenient time-saver.

I started by measuring out my butter (1 TB), coconut oil (1 TB), vanilla (1 tsp) and collagen powder (1 scoop). While I filled the muffin tin with my ingredients, my oven was preheating to a very low temperature.

Pre-made pods

When I had filled the muffin tin, I popped it in the oven for a few minutes until all the ingredients were melted together. Then, I placed them in the fridge (you could put them in the freezer but mine wasn’t big enough to accommodate my tray 🙂 ). Once they were solid, I popped them out of the tin using aknife, put them all in a ziplock bag and stored them in my freezer. Frozen pods

Now, in the morning I can just brew my coffee, pull one of these pods out, add some heavy whipping cream, and blend it all together!

You can easily vary or substitute these ingredients to suit your personal taste, as well. You could use cinnamon, cocoa powder, ghee butter, stevia drops (if you like your coffee sweet), protein powder, etc… the possibilities are endless! Bulletproof pods

I know it sounds weird, at first to think of putting butter in your coffee, but trust me, you will love it (blending everything with Heavy Whipping cream is the key–it foams up like a latte!) And now, with these convenient pre-made pods, making your bulletproof coffee will be easier than ever!

Posted in diet, Health, July 2017, Running, Weight Loss

Days 8 & 9: Making Progress

(To my readers: (Wow! It feels weird to say that!) I think from now on, I will continue to update this segment two days at a time, so as not to overwhelm with too many posts or be rather boring. 🙂 )

Day 8 was on Monday. I felt just ok about my run-not the best and not the worst. I’m totally scrapping the C25K plan for now and setting my own goals, instead. I feel like my own goals are slightly more realistic and manageable right now, and more than anything, I don’t want to become discouraged by not meeting goals.

I had a rest day on Tuesday. Sometimes I’m just not feelin’ it, I tell ya, and my hip was not feelin’ it on Tuesday. I don’t know what else to do about that-I’m taking fish oil and collagen supplements. I think the only thing that will help is seeing a chiropractor for an adjustment.

My body was feeling better tonight and ready to hit the gym, and I had a pretty successful run. I could really tell that progress is being made tonight. I ran at a faster pace at the beginning and then did intervals of fast running and walking for a total of twenty minutes plus a five minute warm up and cool down. I think my next run, I will try to focus on endurance, not speed, because I feel like that is my weaker weakness.

Onward and upward (and hopefully downward on the scale. 😉 )!

Posted in Body Positivity, diet, July 2017, Weight Loss

Will I Always be the Fat Kid?

All my life I’ve been the fat kid.

It didn’t help that I lived in France for a while where I towered above all of my classmates in elementary school. Nobody was shy about talking about my weight, not even the grown-ups. I remember one kid teasing me and asking me “How much do you way? 50 kilos???!?!” And I said “No….” (because I actually weighed more than that).

The doctor I went to in France wanted to put me on a diet. I was eleven. I remember him talking to me about the things I should and shouldn’t eat and all I could think was that I don’t make the meals in the house…I just eat whatever is set in front of me and whatever my family is eating.

In high school, I decided I’d had enough and started running every day and basically starving myself. I would skip breakfast, have an apple for lunch, have a small portion of whatever meal was prepared for dinner, and I avoided sweets. Towards the end of that school year, people started noticing changes in my body. But I wasn’t skinny enough to be called thin, even though I had lost a good amount of weight. So, still, I was the fat kid.

So I wonder…when/if I make it to my goal weight, will the doctors still classify me  as “obese” according to the BMI chart? Will people still call me “big-boned” or “curvy”? And most importantly, when I look in the mirror will I be able to see myself as I truly am? Or will I always be the fat kid?

Posted in diet, Health, July 2017, Ketogenic, Weight Loss

10 Keto FAQ’s

Are you thinking about trying out this whole Keto thing? Here is a list of  frequently asked questions about the Ketogenic Diet with some fairly simple answers to help you. I am not an expert in this area, per se, but I can share whatever knowledge and understanding I have. So here we go:

1.Where does the word “keto” come from? Keto is short for “ketogenic”, which refers to a state of ketosis that your body goes into when it is burning fat and using “ketones” as energy.

2. How does the ketogenic diet work? Normally, the body uses carbs (which are turned into glucose) as energy. The ketogenic diet forces the body into a state of ketosis by limiting the amount of carbs so the body can switch from burning glucose to burning fat (this is called being “fat-adapted”).

3. How long does it take to become fat-adapted? It depends on your body and how strict you are going to be with the amount of carbs you consume and if you’re hitting your macros every day.

4. What is the Keto Flu? The Keto Flu is a period of detox as your body is becoming fat-adapted. People often experience flu-like symptoms such as headaches and muscle aches during the first few weeks of the keto diet. Read this article to learn more about the Keto Flue and how you can prevent it.

5. What can I eat on a Ketogenic Diet? The ketogenic diet focused on eating healthy fats, a moderate amount of protein and extremely low carbs (under 20g). So you can eat basically any meat, green leafy veggies, cheese, eggs, and healthy oils and fats. Click here for a more complete list of low-carb foods.

6. Do I have to limit or count my calories on a keto diet? Yes and No. In the beginning, it’s helpful to log all of your food to see how many carbs you are consuming. Lots of foods have hidden carbs, so until you know which foods to avoid, it’s best to keep track. You don’t need to be too concerned with actual caloric intake, though. Obviously, you don’t want to have too many calories and you want to be eating enough calories, but most importantly, you want to make sure you are hitting your macros.

7. What are macros? There are three groups of macros (or macronutrients) of which every food is made and those are protein, carbs, and fat. On a Ketogenic diet, the standard macro proportions to aim for are 60-70% fat, 30-40% protein, and 5-10% carbs. You can easily track your macros by using apps such as My Fitness Pal.

8. How much weight will I lose on this diet? It depends on your body, how much weight you have to lose, how strict you are going to be and whether or not you exercise. A lot of people see a dramatic weight loss in the first month. Some don’t have any weight loss according to the scale, but lose inches. The important thing is to trust the process because it does work.

9. Do I need to buy any supplements? You do not need to buy any supplements to do the keto diet. The only supplements you might consider are vitamins such as magnesium, iron, potassium, etc… as a lot of people tend to have a deficiency in those. But really, if you are eating your leafy green veggies, you should not have a problem. And you definitely don’t need to buy any “ketones”, or “keto pee strips” or other “keto diet products”. You don’t need them, trust me. Save your money to buy more bacon and steak.

10. How do I start the keto diet? You just do. Bite the bullet. Limit your carbs to under 20g net carbs per day (by subtracting fiber from total carbs), drink plenty of water, add lots of salt to your food to avoid the keto flu symptoms, make sure you’re getting enough fat and enough calories (especially in the first couple of weeks) and KETO ON, my friends!

 

Posted in diet, Health, July 2017, Ketogenic, Recipes

Keto Pizza!

Oh my goodness! My keto life is now complete!

I was skeptical at first when I saw everyone posting about their “fathead” pizzas. Having lived in Buffalo, NY for quite a while, my expectations for pizza are pretty high up there. So believe me, when I tell you that this “fathead” keto pizza is the answer to all of your problems, my low-carb junkies. pizza crust

The crust is made with shredded mozzarella cheese (I also added in some colby jack cheese, cause why not?), almond flour, an egg, and cream cheese. You pre-bake the crust in the oven before adding toppings until it’s slightly brown. Add your toppings, and bake for another 8 minutes and you have pizza!

I also made my own pizza sauce because, as some of you know, store-bought has a lot of added sugar and a lot of carbs. Plus, it is so easy to make! I used my little food processor to blend a jar of canned, peeled tomatoes, added some fresh basil and parsley from my “garden”, and sprinkled in some pink himalayan salt, and garlic powder. That’s it! No added sugar and super low in carbs! Plus, I have leftover now in my fridge that I can use as spaghetti sauce!

I do think I needed to make my crust slightly thicker. It ended up being too thin to really hold up the toppings well. Next time, I’ll double the crust recipe so it actually fits my pizza pan and holds up better. baked pizza

I kind of guestimated total number of carbs for two slices to be around 6 grams. The crust itself has 5 per two slices, so with the tomato sauce and the toppings, I figured 6. That will probably change if I double the crust recipe and depending on the toppings I use. But, two slices was definitely enough to fill me up!

The best part of all of this is that Ace approves! He had two slices to begin with and went back for seconds!

I tried this recipe on Pinterest and tweeked it a bit to work for me.

The main takeaway: You have got to try this!

Posted in diet, Health, July 2017, Ketogenic, Weight Loss

Plan on Cheating

I got into a discussion on one of my facebook groups the other day because I responded to somebody’s comment about people posting pictures of their cheat meals on the fourth of July and how that leads newbies to assume it’s acceptable to cheat. I responded: “It is acceptable to ‘cheat'”. *gasp* shock, and awe! I know….

The reason that it is acceptable to “cheat” for me is because trying to not cheat is the one thing that seems to always trip me up in a healthy lifestyle. If you’re doing a fad diet for a short period of time, sure I understand not cheating. But that’s not what Keto is. The Ketogenic Diet is a change of lifestyle. It’s longterm. And if you don’t plan on having some indulgences, here and there, you’re likely to fail.

Now, I’ve put the words “cheat” in quotation marks because if you plan on “cheating” it’s not really a “cheat”, it’s a choice. And when you change the language about it, it is so liberating! Instead of passively messing up, and feeling like a failure, as the word “cheat” implies, you can take ownership of your decisions by choosing to eat off plan. And planning like that is what sets you up for success.

Life is about balance. It’s not healthy to always eat junk food. It’s not healthy, either, to never “treat yo’self”. It’s not healthy to be controlled by food and that can manifest itself in your overindulging and in “underindulging” (if that made up word makes sense in this context) because you’re too afraid to let yourself go a little bit. True health is balance.

So plan on “cheating” every once in a while.