KETO: Next best thing or trendy nonsense?

By now you have probably heard, or know of someone who is doing, 'the keto thing'. I feel like the National Keto Association (not a thing) should be sending me monthly checks for my husbands exuberant endorsement. So what is it and should you care about it?

Keto diets aren't this cure-all, magic new way of eating. Eating this way has been around for years, and is actually one of the most prescribed diets by doctors for patients who are developing, or have type two diabetes (also prescribed for infertility issues, research how sugar affects hormone production). The goal of this diet is to not have your blood sugar spike or dip. In other words, to keep your blood sugar level by eating consistent meals that don't include carbohydrates or sugar. This brings the body into ketosis, where it is burning fat, instead of storing it. When you eat low-fat diets the body takes the sugar/carbs it gets and it burns them (yay, energy), it takes the fat it gets and stores it. This is a hard way to loose weight and maintain weight-loss (slow). That's all good and well, but the reality of a keto diet is no carbs and no sugar, and NO CHEATING! That's right, one bite of something loaded with sugar or laced with carbs and your body is no longer in ketosis, your blood sugar spikes, and it will take 24-48 hours to get back into ketosis. Good news, if you say, go on a 7 day cruise tasting every European baked good you can find, you aren't going to see the huge weight gain you would see if you went off of a low-fat diet. Most of the weight gain will be water weight and you'll easily shed it once you start ketoing again. Is keto a way of life or should it be used as just a diet?

All this being said, I'm no doctor, just a fat lady who has read a lot and tried a bunch of diets. If your still interested in my opinion on keto as a diet or keto as a lifestyle read on.

Keto diets are very restrictive and hard to adhere to if you've been a life-long food abuser (right here, guilty). I would only recommend keto as a lifestyle to someone who has health struggles with blood sugar control and weight control. So if you don't have diabetes, but need to loose extra weight what do you do? I'd say, use keto as a tool to get to your healthy weight. It is going to teach you how to make good food choices, eliminate processed food from your diet, and curve addictive food cravings. Once you've reached a healthy weight and are able to maintain it through EXERCISE and your eating habits, I would start moving toward a Paleo diet or a Mediterranean diet. These diets, are at their core ketonic diets, but they allow for natural sugars, such as beets, fruits, and starchy vegetables. They also let you have grains, and sparingly, pasta. These diets are lifestyle diets, meaning you can live the rest of your life on these diets without restricting yourself to the level of a low-fat or keto diet. The goal is to be healthy and maintain that health. So use a keto diet as the tool to get to health, then alter that diet to make it a lifestyle of healthy (satisfying) living.

What to expect while ketoing:

• Invest in some sugar-free gum. While your body is in ketosis it can give you some gnarly breath. Plus, the sugar free gum seems like a treat now that you don't actually get treats! 
• Fiber is your friend! I think the biggest complaint for me on this diet is the number two situation. I had a hard time balancing my diet with fiber and I would yo-yo between not enough fiber and too much (you know what I mean). Once you get in your groove that mellows out.
• Keto Flu: yeah, it's a thing. The first week (or two) you may experience headaches. Your body is not used to having stable blood sugar and their is a detox phase. It's really not that bad (especially when you are loosing 3-4 pounds a week). 
• Eating is very counter-intuitive. We've been programmed fat is bad. During the 1980's the government ran a campaign against fat. They flooded the food market with low-fat versions of everything and scaring every one with promises of heart failure if they don't comply. The only kicker is they took out the fat and added sugar. Fast forward 20+ years and you have sugar addicts, obesity epidemic, infertility increase...and the list goes on. Real fat (avocados, nuts, eggs ect) are good for your body. Sugar is the enemy. That is your new mantra. 
• Sugar substitutes: so if your like me this diet will be torture for your sweet tooth. I tried to get behind sugar substitutes and I just can't. I can always taste them in whatever I put them in (they taste bitter to me) and they have a negative impact on your number two situation if you eat a lot. 

So there ya go, my unlicensed, unsupported, non-credentialed opinion on keto dieting. You're welcome!  

Weight Loss Update! (aka Progress Pictures)

So I hit my first milestone in any weight loss journey, my first 10 pounds gone! It took me 6 weeks. Which is great, but compared to my first weight loss journey it feels slow. I've been learning a lot of things through this second journey of weight loss, but the biggest is comparison will defeat you. It seems as natural as breathing for me to compare myself. It doesn't matter what it is or who I'm comparing, but it seems nothing is safe from my double vision. 

HOWEVER, I have found that comparing my success to past success has been a motivating tool. To see where I've been, and where I am, is important in recognizing what I'm capable of and that I should keep pushing myself. Every time I focus my comparison energy inwardly I am able to find areas to improve or be inspired to challenge myself. 

So woohoo 10 pounds gone (actually I've lost 11). 
Celebrate your successes.
Focus on comparing yourself with only yourself. 

Favorite Breakfasts & Lunches

Some days it literally feels like all I do is prepare food. The kids eat 3 meals a day, plus snack time. I eat 3 meals a day, plus snack time. So when it comes to my food I follow the 3 'S' rules.

• Simple
• Satisfying
• Strategy

Simple: Breakfast and lunches don't take more than 15 minutes for me to make. I'm usually preparing the kids a meal also, while doing dishes, while combing my hair, while texting, while...well you get the idea. I can't make these delicious, but complicated concoctions I find on Pinterest all the time. Ain't nobody got time for that! Also, the simpler it is, usually the fewer ingredients it will have. As a result, it will have fewer calories as well. My dinner planning often consists of a protein and a veg. Simple doesn't mean bland, let's be clear! Flavor doesn't just come from fat. Seasonings will become your best friend as will low calorie condiments. 

Satisfying: Your stomach will shrink faster than you think. I can't use instinct to tell when I'm full in the beginning, because it's screwed up. I have to rely on calories in and calories out. The trick to feeling satisfied is quantity and quality. If it is quality food then you can eat large quantities. After a while of you getting over the fact that the fish taco isn't pizza, you'll soon realize that eating 2 or 3 fish tacos is way better than eating a slice of pizza. It's filling, it's getting you closer to your goals, and it's freakin' delicious! Satisfy will quality quantities, big bold seasonings, and low calorie condiments.

Strategy: We all know about the dreaded meal prep of healthy living. I'm not that extreme. However, if you are successful there is some amount of effort that has to be put into strategic food decisions and planning. I shop every 2 weeks. So I plan out all my dinner meals for those 2 weeks. If we have a lunch out at a restaurant I know I need to plan a lighter dinner to stay within my calorie goals. If I didn't exercise that day I know I want to eat super lean that day. If I know I'm going to a party and I will be eating cake I know I need to run an extra mile. It isn't about restriction it's about balance. But balance will never be achieved without preparation, planning, and being honest about your limitations and self control.

Breakfast: 

The one the left is my all time favorite breakfast. 1 cup frozen hash-browns, 1 egg in the center, 2 tablespoons of shredded cheese and sriracha. Get ready for it...only 190 calories. So satisfying, and a good balance of carbs and protein.  The picture on the right is an english muffin, a sunny side up egg, some turkey lunch meat (2 slices,browned), and 2 tablespoons of shredded cheese. Calories 370 (depending on the brand of each item). I also love Dannon Light & Fit Greek Nonfat Yogurt (80 cals). I try to pack my protein in my breakfast so I feel energized for the day. 

Lunches:

I don't have any pics, because honestly, they are really boring and I need to put some serious effort into spicing up my lunch life. I usually go for a very simply turkey wrap, chicken salad, or tuna salad. I will divulge one secret (or maybe it's a confessional?) I love to save condiment packets from fast food restaurants. Before you judge, hear me out. They are perfectly portioned. You can find the exact calories on their website (or My Fitness Pal) and they add loads of flavor. My favorites are Arby's Horsey Sauce (50 cals) and Chic-Fil-A's Honey Roasted BBQ Sauce (60 cals).

Dinners:

These are usually a little more involved. Jordan always eats dinner at home with us and I shop 2 weeks at a time so I meal plan, like I mentioned before. I use Pinterest a lot for my dinner recipes. But some are just tried and true originals. I'll do lots more dinner posts with recipes as time goes on. So stay tuned.

2016 Goals

Who doesn't make goals in January?

Well, before you completely dismiss my genuine goal setting let me say that I don't take goals lightly. I don't set goals I can't achieve. That said I've set the bar high this year. It seems like, in my adult life, I set a goal that seems right next to impossible, what would that be, highly unlikely? Anyway, I set it and think how in the world will I ever do that? Then, somehow I push myself, change, sacrifice, and BOOM! I've done it! Which is great, go me! But then next goal setting round is even more intense. That means I'm doing it right, I think?

So here they are:

• Loose 60lbs. 
• Be Happy.
• Read the LDS Standard Works (contact for details.)
• Finish a Sprint Triathlon with a competitive time in my age group.
• Complete at minimum 44 mile bike ride w/ my husband.
• (If I haven't died yet) Compete and finish an Olympic Length Triathlon.
• More time spent individually with each child.
• More husband/wife time.

Not too scary. I got this, right?

The Beginning (Before & After Pictures!)

January 4, 2016
The beginning of anything is hard. I am 60 lbs over my desired weight. I haven't exercised in over 3 months. I have two kids under the age of 4. Ok, seriously, once you start down a road of excuses and justifications you'll completely loose the will to get off the express of depress and find a highway to happiness. (Welcome to my uncontrolled metaphor dropping.)
How do you start then? Well, your misery of where you're at has to be stronger than the sacrifice it takes to change. That's all it really is. You'll find that the longer you commit to your changes the less of a sacrifice they are. For me, that magic number is usually 3 months. Once I hit that 3 month mark it starts to become a joy instead of a chore. I can't imagine my routine without weighing my food and exercising every morning. However, right now that sounds like an effective form of torture.
So here I go! I know I have to trust the process. I know it will work. I know it will suck for a while. I know it will be worth it. I know I can do it!

These are pretty mortifying. I guess you need a bad before picture to get you motivated. Sheesh, this one qualifies. After my first Triathlon in September of last year I basically just quit. I didn't exercise. I didn't really monitor my food intake. I love to cook and sometimes I use that hobby as an excuse to eat. It is a struggle to balance my love of cooking and baking with eating appropriately. Thank heavens for neighbors! Anyway, I'm not done having kids, Utah isn't done having snowy Winters, the Holidays will always come bearing food. I need to be able to handle those stages of life with out gaining weight. I'm pretty sure it can be done (well pregnancy is complicated).



 1 Month Later!
It's really amazing what a month of consistency can do. It's like taking an eraser and finding my waist again! That's only 7 lbs. My husband says it looks like I lost 20. I think he may be a little enthusiastic. I need to start keeping track of my inches I feel like that is where my huge changes will be at first. I'm down a pants size already though and that feels nice. Let these pictures prove that change is possible and that you can do this. Make it happen!