fasting

Binge Eating

Happy Tuesday fellow readers. I hope everyone is making the most of their week. I wanted to talk today about something that has effected me for many years of my life, and I still struggle with today, binge eating. Binge eating is something that can take a huge toll on the person suffering through it and there are also many levels of what binge eating can be, not all binging is the same.

First off I have to state in advance that any information shared in this blog is solely of my opinion. I am not a medical doctor and I am not offering any medical advice. I highly suggest that if you feel you are suffering from any type of binge disorder you speak with your medical doctor or a trained psychologist/therapist.

According to dictionary.com binge has the following definition:
(noun) a period or bout, usually brief, of excessive indulgence, as in eating, drinking alcoholic beverages,etc.; spree. In that definition alone you can see the variance of what a binge can be. It is often even used in common day slang as referring to watching an entire TV season in one sitting. Many forms of binging often are harmful to one’s mental and physical health. Often times individuals who partake in binge eating also become bulimic, and have to purge the food they binged. I am very blessed to not have that severe of a form of binge eating, and I will not be talking about that here in detail as I don’t have experience or knowledge in that.

My problem with binge eating is quite simple, yet very difficult to overcome. My binge eating consists of eating and eating, usually a specific food, until I am literally nausea’s from eating it. Then I feel horrible and spiral into a depressive cycle trying to correct my previous actions usually by sever dieting as a punishment. In the past my binges were solely junk food driven. If it was a cookie, a cake, a lunch treat, etc I would find a way to sneak it, and one was never enough. There are days that I can say I consumed around 5-6 little debbie’s (snack cakes) on top of all my other snacks and food. It was my guilty pleasure and I hid it from everyone. A trigger for me to set off on a binge is strictly emotionally stress driven. One bad thing could happen in my life and I would spiral into the darkness and in turn I would punish my body. Then after I punished it I would turn around and not eat for a day or maybe 2 or if I did eat I would limit my calories. It was a never ending cycle for me at least until I found proper support and keto.

Ironically enough keto saved me from the junk food binges, but not binges in their entirety. My husband stood by my side and I went through 7-10 days of pure hell. Sugar withdrawal is one of the worst things I have ever been through in my life. I was mentally drained, physically sick, migraines for days, and at one point I was sure I was going to fail. Then day after day it got easier to tolerate and within 2 weeks no more withdrawal, but cravings took months to kick. Keto forced me to be accountable and track what I was eating and because my husband was on my journey with me we shared that tracking. So I was less prone to binge, but I did have the urges. After about three months into my journey the urges became stronger and I found myself reverting to my old binge ways. The difference now was it wasn’t sugar it was whole foods but in a quantity that no human needs to consume in one day, let alone one who is trying to lose weight and better her health.

To this day even though my health has improved, I’ve lost 75 pounds, and my mental health is improving I still struggle. I just recently had to deal with some things with my ex-husband and the stress overload triggered past memories and events and led me to go onto a two day binge where all I did was eat anything and everything I could sneak. All of it was keto friendly and I am still sugar free, but the quantity that I ate was not healthy and I knew I was eating past the point of being full. Then I turned around and punished myself with an extended fast. I fast often but this fast was for all the wrong reasons.

As you can see it is a constant struggle for me and I know it more than likely always will be. The difference is I can admit that I have a problem, and I know what triggers that problem. I still need to work on how to prevent that trigger from taking control. Keto is leading me in all the right directions, but support is also key. Sometimes having that person that understands and can tell you no makes a huge difference.

I encourage those who have binging issues no matter how big they are to reach out and talk to someone. Find the support you need and don’t be afraid to share. Also reach out to the national eating disorder association they have great resources and helplines. The first step to getting any help is admitting you have a problem. Until next time….Keep Ketoing On!

Advertisements

Monday Madness (publication #12)

Welcome to another addition of Monday Madness! I hope everyone had a great weekend and your Monday isn’t too crazy. In typical fashion mine is crazy! I’m fairly certain if I ever had a Monday that wasn’t crazy I would think something was wrong. I did have a fairly nice weekend though so that was a plus to kick off this crazy day.

Exciting news for me from the weekend. I took a bold step and got a new summer hair cut and color. I feel like a new women ready to take on the world. I decided to go super short for the summer so things will be easy to manage and that southern Chattanooga heat won’t get to me as much. I also decided to finally buy some flowers for our house. I do not have a green thumb but I do like flowers. So we planted three rose bushes in front of our house. I can’t wait for them to start growing and blooming so I can share some photos with you. We also spent some time at our local market this weekend. I always enjoy seeing all the local vendors and it’s a great way to get in some steps for the day.

Not much has changed in my Keto world. I did sort of fall of the wagon the last couple days, but not like most people do when they say that. I did not consume anything that was carb loaded or a “cheat meal”, but I way over consumed my normal amount of protein and I definitely ate more than what my hunger was. So why did I do that? Stress eating has always been a struggle of mine, as well as binge eating. I let both of those things take a hold of me this week, and I am very disappointed that I let it happen. I let negativity and stress of my life completely take over my body and my routine. So how do I fix it? I simply have to re-focus and re-set. So today I am doing an extended fast to get myself back on track and show myself that food does not control me, I control me! I plan to go at least 24 but ultimately would like to make it to 40. I just want to really focus in on my body and listen to it so we shall see how far I make it. May be less or may be more. Check back later this week on my blog for topics about binge and stress eating.

I did have something quite phenomenal happen this week which reassured me that eating a more carnivore heavy lifestyle is the way for me to be eating. For the first time in 25 years I did not get a hormonal migraine during my monthly cycle. My last two cycles have also been shorter in duration and I have had to take no medication to assist with cramping. This is huge for me as I suffer from endometriosis and functioning during my cycles has always been a challenge. Other than a few chocolate cravings though they have been improved ten fold. As for the craving part most of the time I find it easier just to give in and allow myself some dark chocolate. This also excites me to have an opportunity to see what else eating meat heals in my body.

I hope that everyone has an amazing week. Take some time for yourself and reflect on all the positive vibes you can. Until next time…Keep Ketoing On!

Monday Madness (publication #8)

Good Monday afternoon fellow readers! I hope everyone had a chance to get a little de-stressing in over the weekend. My Monday is already off to a crazy start and I am in hopes that it isn’t a clue as to how the rest of my week is going to go. I woke up feeling very ran down and tired this morning which is not a good way for me to start any day let alone a Monday. Pollen counts are horrible in Chattanooga and everything is yellow. So I continue to struggle with my allergies, but doing my best to keep trucking along.

So last week I started my day fasting experiment. It was actually more challenging than I thought it would be, but I was successful 6 out of the 7 days. On Thursday I found myself to be more hungry than I had been all week, and I am 90% sure it was do to my hormones and monthly cycle. So rather than fight the feeling of hunger I gave my body what it needed and enjoyed a second meal for the day. My body thanked me and I felt amazing afterwards. It is so important to realize what your body needs and when it needs it. I fast because I enjoy the benefits but I also listen to my body and if I can’t I simply don’t. With the exception of that one day I managed to basically eat OMAD (one meal a day) and stayed within my macros.

I haven’t noticed a specific change in my sleep patterns with this yet, but I do notice I have a little more energy in the later evening hours. I do find that I get a little tired about an hour after I eat my one meal, but I am sure it is because my body is working hard to digest that one meal. As far as body changes, I did drop 2.4 pounds this week and also lost a total of 2″ off my body. So I found that to be quite a beneficial side effect. I also added in some weights for my arms and I’m surprised that for the first time ever I have no pain following the program I am following and I am attributing that to the amount of protein that I am consuming and that body has what it needs to repair itself on the rest days. No significant results as of yet with the weights but hey Rome wasn’t built in a day and my bat wings aren’t going away in a day either.

I took on the challenge this weekend of attempting to make my own pecan nut butter. Results….OMG this stuff is amazing! I can’t wait to try it. I don’t consume nut butter everyday, but on occasion I allow myself a tablespoon as a treat, and it keeps my carbs in check as well as I am still staying under 10 total carbs a day. I haven’t felt the need to add in any veggies other than some pickles. So I may have a few pickle chips each day, but 95% of my diet is still carnivore based. That is what my body wants so that is what I am giving it. I absolutely love that food doesn’t control my life anymore and that I don’t spend so much time worrying about what to fix.

This week will be plain and simple. I am going to keep going with my OMAD and daily fasting and see how it goes. I will also continue my arm weights this week I will increase my reps by two more per set. I am also looking to start incorporating some yoga into my life a couple days a week. If anyone ever has any questions, wants to chat, needs advice/coaching or anything else please don’t hesitate to reach out. You can also find me on Instagram at @charming.confessions. Until next time Keep Ketoing On!

Monday Madness (publication #7)

Monday MadnessGood Monday Morning! I hope everyone had an amazing weekend and is looking forward to a great week! I am jumping into April full force, and have decided to refocus and re-center myself. I will be kicking off today by starting my all new experiment that I announced last week. So with that in mind let me tell you a little bit about last week and then a quick look ahead for this week.

I normally don’t weigh or measure except once a month as it stresses me out and depresses me when I don’t see a result that I want to. I did jump back on the scale this weekend though so I would have numbers to start my experiment with. I did not lose any weight in a week but I did lose 3 inches, so I will consider that a success. During the upcoming challenge I will be weighing and measuring weekly to share my results with you.

I finished up my carnivore experiment last week. While I didn’t see major weight loss changes I did see an overall improvement in sleep and energy which is more important to me than actual weight loss. So this weekend I incorporated a few keto items in my diet and lucky me I had no bad effects from it. That will all change this week with my new experiment. Even though I may be adding in some Keto things I still plan to stay away from heavy amounts of dairy, sweeteners, and any type of nuts/nut flours. I am doing this because I feel at my best when I don’t have those things in my body. They are completely allowed and do-able on Keto though.

Other things from last week was I was fighting some vicious allergies still. Chattanooga and pollen are horrible this time of year. So I have been on a combo of allergy meds to be able to function and didn’t have a voice most of the week. I also managed to get bit by a spider…which is ironic because I absolutely hate spiders. So I am also on a week-long course of antibiotics to prevent infection. So for me I am hoping this week is a little better and stronger in the health area of my life. I also made another batch of Ghee over the weekend and even though it takes forever the reward is so worth it…Liquid Gold!

So what is coming up this week with my new experiment! The goal of the experiment is to see if eating earlier in my day and fasting a little longer, as well as tracking my macros again will make a difference. I am looking for results in fat loss, body mass, and increase in sleep patterns as a result of this. I will also be starting to add in some dumbbell workouts to start working on the bat wings on my arms. Which terrifies me as I have not much knowledge when it comes to weights. I plan to take it slow and see where it goes.  I will be providing weekly updates as well as some video commentary on my Instagram account as well. If you want to follow me on Instagram you can find me @charming.confessions.

As far as what I will be eating, I will be doing more of a Keto Carnivore method now. So I will be staying below 10 total carbs a day and focusing on meeting my fat and protein macros. I will be doing 75% fat and 20% protein for the first week. Today will be day number 1 and I actually have planned out a day of zero carbs and only fat and protein, and I plan on not eating after 1 PM today.

I’m very excited to see what comes from this experiment and see if it works better for me than other things I have tried. I really just want to try to keep things as simple as possible and focus on basics. Until next time Keep Ketoing On!

 

Monday Madness (publication #4)

Good Morning fellow readers! Welcome to another installment of Monday Madness, and as usual its shaping up to be a crazy one! This Monday seems a little more off to me due to the wonderful time change of the weekend. I enjoy my sleep and even though I got my 7 hours last night I feel like I could use an hour or two more.

First things first I continued on my carnivore experiment last week. Today is day number 39. This Thursday will be 6 weeks since I started. I somehow have managed to not get sick of steak, but have became a chicken hater even more than before. I also tried some breakfast sausage this weekend and it tasted horrible. I am amazed how my palate has changed and how aware I am of the different tastes. My energy levels are still phenomenal and I can feel subtle changes in my body. The scale hasn’t been dropping yet much, but I am not gaining either which I am fine with as my body needs to heal. My unique thing I tried this week was beef heart. Once I got over the idea of what I was eating it actually tasted quite good. It is definitely not something I would eat all the time, but occasionally it may be worth it. As of right now I plan to continue with carnivore at least through the end of the month.

I had planned on doing longer fasts last week, but my body said otherwise. While I still did IF of a minimum of 16 hours each day I did not get any long fasts in. I’m not disappointed in that at all as I was proud I listened to my body and gave it what it needed. I have started to notice the last few days that after I eat my dinner I am a little nauseated. I think this is my bodies way of telling me I’m either eating too much or too late. So this week I want to play around with my second meal and see what I can discover.

I realized this weekend just how much I am missing cooking these days. Carnivore is pretty simple and not much you can do to cook meat. So I may start incorporating more keto veggies for the kids a couple days a week so I can get a little cooking time in. I may also look into some cooking classes just to have the fun and experience.

Other than that my week revolved around work, blogging, my kids, my husband and all the madness that brings together. I did go on a coffee spree last week and tried a few local joints that I had never been too. Less coffee this week for sure and more focus on my body and what it needs. I hope everyone else has a great week and your madness doesn’t get to mad. Until next time Keep Ketoing On!

Monday Madness (publication #3)

Good Monday Morning Everyone! Welcome to another Monday Madness recap. Just like most people out there I had a super crazy week, but it was very productive. So let’s jump right in and run it all down!

So last week I continued on my carnivore experiment. As of today I am 32 days in and still holding strong. The plan is to go a minimum of 42 days (6 weeks) as I have been told by numerous individuals that weeks 4-8 are when you start to see the real benefits. So far my energy level is actually being maintained and my hunger level is decreasing. My fasts are getting easier and longer, actually was able to get two 24 hour fasts in this past week. My sense and smell and taste are also on fire still it’s amazing to say the least. I also dropped another 1.2 pounds when I did my weekly weigh in Sunday, that brings my total loss to 69.8 pounds since starting Keto in May 2018.

Photo by Public Domain Pictures on Pexels.com

Other changes I have started to notice, is my body shape is changing and becoming more defined in certain areas. I have not added in anything other than the walking I was doing pre-carnivore. I am starting to research some beginner dumbbell work to try and start toning my arms some. My sleep continues to be pretty much 7-8.5 hours a night. I’ve also started to notice some changes in my hair, it is no where near as dry as it use to be so I’ve had to start to try some different hair care products. I also seem to now not like chicken very much. We had wings Saturday night and they just tasted so bland to me. I missed the taste of beef! I am also finding that fattier cuts of pork are a no for me, they don’t sit well on my stomach. So this week will be very heavy in beef variations.

What else will I be adding or I guess I should say taking away this week? I plan on attempting to fast 24 hours every other day starting today. So today I will eat as planned and then I won’t eat again until Tuesday night. I think I will have great success, but at anytime I start to feel hungry you can bet that I will eat. I really listen to my body so much more now than I use to.

Photo by rawpixel.com on Pexels.com

Last week I tried to give up coffee in the afternoon. So I was successful in giving it up Tuesday – Thursday. What I learned was it is not the caffeine I want. I still had tons of energy without the coffee. What I wanted was the flavor of the coffee. Plain and simple I enjoy coffee, so I may be looking at some decaf options for afternoon cups. I did have a very nice cup Friday after work and I enjoyed every single drop! So I don’t see me giving up coffee anytime in the future just maybe removing the caffeine since I don’t need it.

I made my first attempt at reverse searing some steaks last week and I failed! I learned I need to invest in a meat thermometer. I thought I had the perfect medium rare, and unfortunately ended up with more of a rare. My husband thought it was awesome, me not so much. I am just not ready to take the plunge into the rare meat market yet. It intrigues me but my mind still says don’t do it.

Tried some new fatty brisket last week that had some amazing bark and smoke flavoring. I had it twice to be honest! So as much as I love going out to get some we are now researching smokers, because I want to tackle making some myself. There are a couple more joints in town I want to try and then plan on seeing a comparison review of them in the future. If anyone has a super affordable smoker recommendation send it to me!

There will be some great new content coming up this week and I’m excited to share. I also did my first instagram live. I plan on doing more of those and short videos in the future as well. You can find me on instagram at @utevachesser . Looking forward to the week ahead and until next time Keep Ketoing On!

Monday Madness

Welcome to a new and crazy week! I figured I would just start a thing and do a blog on Monday’s recapping my last week and potentially highlighting upcoming topics. So it’s officially Monday Madness!

Last weeks IF Times

Last week was a pretty good week for me. I had some great accomplishments last week! First I met my intermittent fasting goal of a minimum of 16 hours every single day, and even managed to do one extended fast that was right at 27 hours. I felt amazing and clear headed throughout the whole fast. Broke my fast with some eggs, sausage and bacon at one of my favorite local diners City Café.

I also had a little celebration dinner at Jim-N-Nick’s BBQ. I had a plate full of their fatty brisket and to say it was good was an understatement. It was juicy and tender. Had a solid smoke ring and great smoke flavor. It was quite scrumptious and I will definitely be going back for more. So what was I celebrating? For the first time in over five years I am officially back under 200lbs. I weighed in for my monthly weigh in at 197.4lbs. That brings my total weight loss to 68.6 pounds, and my total inches lost to 96.5″.

Last week I also continued on with my keto carnivore experiment. I am 25 days in today and I have had nothing but animal products, water, salt, pepper, and coffee during the experiment. I have discovered so far that I no longer enjoy chicken, except for chicken wings. We made some bacon wrapped chicken thighs and I found the taste to be bland and very appealing. So this week we will be focusing more on red meats and a little pork. I miss spices but will not be adding any back in until after at least 31 days of the challenge. Other things I have noticed besides feeling more satiated is my increase in smell. I can smell things that I could never smell before and it is both pleasant and horrible at the same time. So many things smell good, but I now also smell just how bad some things can smell. The cafeteria at work is not very pleasant most days, lol. My sleep has also improved. I am consistently getting between 7.5-8 hours a night. For the first time in years my digestion has also became more regular and my trips to the restroom less frequent but more productive. My energy levels are starting to increase as well. The first two weeks they were sluggish, but now they have returned to my keto energy perks.

So this week I will continue on my carnivore journey, and continue to dial into my body and become more aware of cues that I am actually hungry and not eating out of habit. I was hoping to be successful at this last week, but think I took the time to evaluate my feelings and let stress guide me a little more than I should have. As mentioned previously there will be no chicken this week, only red meat, pork and I plan to have some fatty salmon as well. I am also going to start eliminating my afternoon cup of coffee, and only have my one cup a day in the morning. Hopefully there is no major impact to lack of caffeine in my body, but I want to see how much energy is coming from the diet and not an added in source.

I would also really enjoy to have comments from you, my readers, on topics you might like to see me write about. I have a list of plenty I want to hit, but also want you to be seeing things you want to see as well. I also would enjoy sharing some success stories. So if you have a story that you would like to share reach out to me and we will work on getting your story out together. So we will call that a wrap for Monday Madness, I hope everyone has an amazing week and Keep Ketoing On!