Tuesday, May 30, 2017
I am currently on a 24 hour fast and am at hour 15. I am sipping on some beef broth with a scoop of collagen peptides right now. I am not really feeling hungry and that is great. I would like to actually push this fast to 36 hours, but I shall see how it goes. If I stay feeling the way I do right now I believe I can do it.
I made myself an electrolyte drink this morning. I had half a teaspoon of potassium citrate, 1/4 teaspoon of Morton Lite Salt, 16 ounces of sparkling water, and 3 squirts of Stur Naturally Skinny Black Cherry water enhancement. I had that around 8 am and I really feel pretty good. I just feel that I am very potassium deficient and need to really up it for a little while. With fasting I know I will not consume enough potassium. I am hoping it curbs my sweet tooth and helps me sleep better which in turn will help my adrenals function better.
As for exercising lately, I haven't done an actual workout. I have just been doing a lot of walking. Sunday we did go to Antelope Island and bike for an hour and then hiked for an hour and half. So plenty of cardio on Sunday. Saturday we just did a lot of walking while we shopped. My plan for today is to either do some weeding or take a quick bike ride after work. It really has to do with how hot it is when I make it home. Too hot and I will be biking. Too breezy and I will be weeding.
I just want something to start working for me. I have not loss any weight these past couple of weeks. I cannot even say I have loss inches since my clothes are fitting the same. I know I am sabotaging myself and I need to stop it.
I have been reading about High-Functioning Depression. I really feel that is what I am suffering and have been suffering for years. I just have to figure it all out and hopefully by regulating my micronutrients I will begin feeling better. I do not have a physical tiredness. I have a mental one. I really have no reason to be feeling this way, but I do. I keep it from my family and friends really damn good. It is a tough mental battle everyday and I know my hormonal imbalance is to blame. I will have another of my electrolyte drinks at lunch today. I will keep a mental record on if it starts clearing up my mental depression. I saw the following saying on Pinterest today about High-Functioning Depression and it really nails how I feel each day:
Friday, May 26, 2017
I caved. Yep, I caved. I had I don't know how many milk chocolate morsels as well as some saltine crackers last night. I will be heading to the grocery store after work today and restocking the fridge with some produce. I will be eating salads each day again. I tell ya the moment you allow your pantry and fridge to get too low is when you cave. Or at least when I cave.
I will be setting myself up for achievements these next few weeks instead of allowing myself to cave again. My plan is to really do a lot of prep work over the weekend and have easy grab and go keto friendly snacks. I will also prep enough salad fixings to get me through the next week and then go by grocery store and restock prior to running out. I really have to accept that eating this way means I must shop weekly
I will receive in my powdered potassium soon too and I think that will keep me on track too. I will post how well it works or doesn't work. I also ordered some more organic multi-vitamins. I had quit using the gummy omega-3 multis because of the 4 grams of carbs in each serving. I probably should have ordered a new omega-3 but my brain isn't working all that well right now and I forgot to.
I did not take my progress picture yesterday just because I really had no energy to even change. I flopped down on the couch and vegged out. I am feeling a little more energetic this morning, but the day has really just begun, so let's hope I stay this way. I did order more Runa Clean Energy drinks. It is a tea that is made with organic plants that give you a natural caffeine boost. They are really refreshing and not sweet.
My coffee maker broke yesterday morning. I have to hold the k cup holder down while it brews. Time to look for a new coffee maker.....
Long weekend this weekend and I am going to enjoy every minute.
Thursday, May 25, 2017
One way I kinda know my potassium has really plummeted is that I have had sweet cravings really bad these past couple of days. Plus I am feeling pretty weak and unmotivated. I have had no greens this week either. Plus I am very easily irritated. So I am going to push through and take all my supplements today.
Today is also the day I need to take a progress picture. I am thinking I should see some differences but won't know until I take the pictures and view them side by side. This marks 4 full months on keto. I can say I feel better when I stay on program and take my supplements!! I think incorporating the fasting will help me get to goal quicker, but if it doesn't it is still good for me. I really want to hit my goal of 135 pounds or a size 8 by Oct 31st. I just have to keep on going........
Tuesday, May 23, 2017
I wasn't going to track my food for the rest of the challenge but decided to put in everything I consumed yesterday during my 20 hour fast. I hit over 20 total carbs!! It is all the fluids. There are hidden carbs in everything!!
No fasting today not even a 16 hour fast. I had butter coffee this morning for breakfast. I had been skipping even creamer in my coffee but decided to do 3 meals today.
I can say the 20 hour fast was not easy yesterday. Funny thing is if I had not planned a fast and had just forgot to bring in a lunch it would have been a normal day. But because I had fasting on my mind my mind took over instead of my actual hunger. I will be trying another 20 hour fast on Thursday and hopefully can push it to 24 hours. I am trying to gradually work myself up to a full 40 hour fast twice a week.
No weight loss from the fast yesterday. I actually went up by .6 pounds. I am not worrying about it. I am sure it is just my body reacting to the fast negatively for a couple of days. I will be trying to keep my carbs below 20 total grams these next two days.
Lunch consisted of deviled eggs and bacon. Yep, no carbs but from the pickles in the eggs. Dinner was cream cheese pancakes. I figure it is just a couple of days with little to no veggies and treat these couple of days like a fat fast.
I cut the grass after work and got plenty of exercise from it.
Monday, May 22, 2017
The weekend was pretty busy. I went down to Ogden and spent the weekend with the husband on base instead of him driving home. It was a busy weekend and we ate out pretty much everyday, but I stayed keto regardless of the breads and biscuits that came with my meals.
We also did a lot of walking, so I got in all my steps each day.
As for today, Monday, I am doing a 20 hour fast. I had dinner Sunday night around 5:30 and had lunch around 1 pm. I finished Dr. Fung's book on fasting Friday and now my daughter is reading it. I really hope she gets a lot out of it. Only thing I am doing that Dr. Fung doesn't recommend on a fast is using stevia in my coffee and tea. I will try and decrease the usage over time. My plan is to do a 20 hour fast today and then another one on Thursday.
I can say that at the 19 hour mark, I was becoming pretty hungry and all I could think about was food. I think my problem was that I just wasn't busy at work and had more time to think about the fast. I had a couple of cups of beef broth and they helped a little. Once I was home I tried to stay busy by working on my bookkeeping job. I would have normally done majority of the paperwork at my normal job, but I thought it best to save most of it for after work to keep my mind busy.
This morning I was at 171.6 pounds. I will let you know how it went tomorrow.
Thursday, May 18, 2017
A new day and I really tried to stay on track today. I was kinda forced to since I forgot my lunch in the fridge this morning. I realized it half way into work so at the point of no return. Luckily I had half an avocado in the fridge at work. So I had the avocado with some pork rinds and loaded bone broth for my lunch.
Received my book by Dr Jason Fung & Jimmy Moore, Complete Guide to Fasting, today and I think in the first chapter alone I have a section on almost each page high lighted. The first chapter has my undivided attention!! I was at work when I got it in and can I say no work for me happened the rest of the day!! So many great advice and sound research about our horrible diets and how reducing the insulin spikes in our day can heal our body. I want to shout this to almost all my family members but they will not change their eating habits even if it will save their lives!! I look back on my early 20s and wish to God someone had intervened and helped me eat correctly. What a difference my life would be now. I was my healthiest in my developing years prior to marriage because without knowing it I was fasting sometimes 24 hours every other day. I was only eating 3 meals a day most days and really my later teen years I was only eating one meal a day. Granted it was not the healthiest meal but it was only once per day. I realized that once I went to basic training for the Air Force that my metabolism slowed down due to eating standard 3 meals per day and not making good choices when I did eat those meals in the chow hall. I look back to my earlier years and see all the signs and warnings my body was throwing at me to eat low carb and high fat along with incorporating fasting into my routine. But it is a new day and I am doing my research and can make a difference from this day forward!!!
I did not snack today. I consumed 25 total carbs with net carbs at 19. Total calories were 1366 with ratio of 72% fat, 21% protein and 7% carbs.
I purchased Dr. Fung's book The Obesity Code today. I did the kindle version and have read almost half of it this evening!! Fascinating very fascinating.
No work out as planned because I have been reading instead.
I was up .8 pounds this morning. I am not fretting over the gain since it is normal for my body to fluctuate. I just hope to see some pounds loss by Sunday.
I ordered the The Complete Guide to Fasting by Dr. Fung & Jimmy Moore yesterday. It will be in today, but I did get to read the intro for free on my tablet. I think it will be a great resource.
Since I only ate half my lunch yesterday, I had the rest for today's lunch. I can say that I really wasn't hungry for lunch yesterday and I probably could have gone without eating. The only reason I did eat was so I wouldn't snack once I was home. I also did not eat much of today's lunch too. I was getting pretty peckish around 9:30 this morning. I had my beef bone broth with butter and heavy whipping cream around 10:30 and when lunch rolled around I wasn't as hungry as I thought once I began eating.
I ended up having a snack when I got home. I snacked on some Smokehouse Almonds and a pickle.
Dinner was crustless pizza at around 3:30 pm. I had bone broth with coconut oil and turmeric creamer at around 5:00 pm. Then I snacked on cashews around 6:30 pm. So once I was home because I did not eat much for lunch my hunger and munchies were on fire.
My total carbs for the day came to 45 grams but with all the fiber the net carbs came down to 30 grams. My calories equated to 1507 with a ratio of 65% Fat, 23% Protein, and 12% Carbs.
I took a rest day from exercising today. I will kick it back up tomorrow with another step aerobic workout and do some lower body strength training. Can we say lots of lunges and squats are in store?!!
Tuesday, May 16, 2017
Winter has come back and no morning walk. I ended up doing a step aerobics workout after work along with 20 minutes of strength training.
No change in weight this morning but that is fine. I did sleep pretty lousy. I woke up multiple times to go to bathroom along with just tossing and turning.
I broke my 16 hour fast at 10:30 am with a Lono Life Beef Broth K-cup. I added a tbsp of heavy whipping cream and a scoop of collagen peptide. Lunch was the same as yesterday since I had left over chicken. I did add half an avocado to my salad. The avocado put me over 20 grams of carbs but there is 10 grams of fiber so I didn't fret over it. Plus I only ate half the salad. Saving the other half for tomorrow. I just was not hungry.
Throughout the morning I began feeling pretty darn good. I don't know if it was from the Zip Fizz energy drink I had or what. I just could start feeling like my mood was becoming better almost like I was becoming lighter with less weight of stress on me. I did have 16 ounces of Pellegrino sparkling water as well. Pellegrino sparkling water is such a refreshing mineral water! Now the Zip Fizz energy powder has a lot of B12 and B6 vitamins. I might have been depleted in these vitamins since I haven't been taking a multi vitamin lately. My multi vitamin has 4 grams of carbs in it so I decided to stop taking it. It is a Gummi Omega-3 Multi vitamin and I buy them so my daughter will take them. I need to find my RainbowLight Women's Menopause Multivitamin again. Amazon has them but the price has gone up tremendously since they stopped the Subscribe and Save on it. I think the demand for them went up so they dropped it from their Subscribe and Save to make a higher profit off of it. I could be wrong but I do notice that when an item is no longer on the Subscribe and Save is because they have grabbed enough subscribers to get them hooked on the product and they will begin paying the higher price. Again, I could be wrong, just my opinion.
For dinner I made some sausage and peppers with onions saute. I also had another cup of tea with turmeric as a desert so to speak.
My total carbs ended up being 29 grams. But my net carbs were 18 grams. Total calories were 1193 with ratios of 73% Fat, 16% Protein, and 10% Carbs.
Huge snow storm is coming in tonight and hopefully roads are clear enough first thing in the morning so I can make it to work on time. I am really fed up with winter and ready for some constant sunshine!!!
Monday, May 15, 2017
First day of challenge went great!! I actually woke up early enough to do a 45 minute walk prior to work. I think arriving to my office an hour early is really going to work for me. It was a nice walk that ended up being a mile and a half.
I broke my 16 hour fast with a cup of coffee with almond/coconut creamer, tbsp of butter, and a scoop of collagen peptides at around 10:30 am.
My lunch consisted of 3 cups of baby kale and spinach with mushrooms, blackberries, mozzerella cheese, and roasted chicken with a serving of roasted poblano dressing. Very good and filling!!
Dinner was cashews and matcha tea with coconut oil, butter and turmeric.
I actually tracked my total macros today just to see where I was with my total carbs. I was 36 total grams for my carb intake. Total calories were at 1227 with my ratios at 69% fat, 19% protein, and 12% carbs. My carbs could have been lower if I had not used the Califia Almond Coconut creamer in my coffee this morning. Those 4 tablespoons alone equated to 8 grams of carbs. So tomorrow I will only do 2 tablespoons until I can get to the store and buy more heavy whipping cream for the office.
Until tomorrow!! I will keep pushing and enjoying my early morning walks!! I really felt less stress each step I took. I will also do some strength training tomorrow.
Sunday, May 14, 2017
I have been sticking to the 16/8 Intermittent Fasting. I also baked up some cloud bread to off set any sweet cravings along with keto friendly peanut butter cups. The peanut butter cups really help and I only have one each night if I do not have the cloud bread with heavy whipping cream and berries instead. I also have not tracked any macros for 2 and half weeks. It was becoming so much work and it really wasn't telling me anything new. I have just stuck with some veggies at both of my meals and only ate until full. I think also cutting out the cream coffee each morning is helping. I limit myself to one cup of butter coffee or tea per day and I consume it right before lunch or dinner.
I loss the 2 pounds I gained during Week 14's sweet cravings. I am back down to 172 and holding steady.
I will be conducting a 30 day challenge for myself beginning tomorrow. My plan is to wake up at 5 am each day during the week and be out of the house by 5:30. I will then walk the path near my office for 45 minutes to an hour. If the weather is snowy (they are calling for snow AGAIN this week) I will walk on the treadclimber and mini trampoline instead. Either way I will be doing 45 minutes to an hour walk each week day morning. I will incorporate 3 days of strength training through out the week as well. Hopefully I can throw in a couple of days of biking as well.
For the food during my 30 day challenge I will stick with 25 to 20 total grams of carbs per day and stick with the 16/8 Intermittent Fasting.
My goal with the 30 day challenge is to be down one size by June 14. That is the day we fly down to South Carolina and hang with family. I will be documenting my challenge daily.